Help me set up a vegan meal plan before I become malnourished!

[toomuchtoabsorb]

Hello, fellow smart people.
I recently moved into an apartment of my own, and as is common, I have had difficulties with proper eating, with irregular meals and such.
Adding to my problem is the fact that I fully intend to become at least vegetarian, and most likely vegan, during this period.

The main problem is this: I have no idea what to cook!

Please help me set up a one or two-week vegan meal plan, that has to allow me to live a very active life. (I work as a mailman and excercise frequently.)
I'm 166 cm tall (short), currently weigh 66 kg, and will be bulking up a lot in the following weeks (new excercise plan).
I need a large-ish breakfast, a lunch that can be prepared in advance, , probably as a previous dinner, or during a 30-minute lunch break; dinner that won't take too long to prepare either, and probably an evening meal as well.
Please don't suggest recepies that require brand-name products, please stick to generic ingredients (I can't guarantee that I will able to acquire brand-name products). The cheaper meals the better, but this is not the most vital consideration, nutrition is.

If you wonderful people ca help me with this, I will be very grateful!

[Minsc]

Here's what I eat daily(I eat constantly during the day and you won't have to cook much of it, but I think it'll be expensive):
(I've measured it and it should have plenty of every nutrient)
(it has a lot of fruit though)

(eat a lot of everything)
Brown rice with some salt
Beans with ground flaxseed (pinto, great northern, red kidney)
Olive oil or hazelnuts (you can put the oil in the rice)
Walnuts (not too many)
Nori (which is a seaweed)
Whole wheat bread if you want
Pears
Bananas
Oranges
Peaches
Plums
Berries (strawberries, blueberries, cherries, raspberries, ect)
Celery
Cucumbers
Carrots
Kale
Lettuce
Watermelon / pineapple
Water (lots of it)
Maybe tea (I use red tea with some stevia and sugar)
Some fruit juice (pomegranate)
Peas

Supplements:
B12
Calcium (you might get enough from the diet though)
Vitamin D (or go outside) (take it with the calcium)
And I take fish oil but you could use more flaxseed..

It takes me a little over an hour to get all of the stuff, and then the rest of th e day to eat it..

It has enough food for 3k or 4k calories if you use enough food last time I measured. You could eat more or less...

[{aspiring_to_clarity}]

I am not sure about specific menus I could give you, but the book Becoming Vegan is very informative about making sure you get all nutrients and isn't based on brands, but whole foods.

Rice - you can make a big batch one day each week and heat up a little each day when you want to use it.

Frozen Veggies - Throw them in with some rice. Quick and easy.

Fresh Fruits - easy to eat on the go.

Smoothies - you can put all kinds of stuff in them for a filling and nutritious breakfast.

I know that's not much, but I am sure some longtime vegans will have some better ideas for you.

[StarFish]

Try to get lots of whole grains, like whole like brown rice and whole wheat bread, beans and nuts for protein, and lots of fresh veggies and fruit. If you're worried about lacking calcium from milk, most soy milks contain added calcium and vitamins. Try to stay away from "white" foods, like refined flours and sugars and fats that are solid at room temp. like butter.

I get a lot of recipes from Vegan / Vegetarian Recipes and More for the Vegan Diet and Lifestyle, they have ALL KINDS of stuff and reviews on most recipes.

[toomuchtoabsorb]

Thanks a lot for the help, everyone!

[bdp]

The book "Eat To Live" by Fuhrman has helped immensely in my family's transition to a simple, whole-food (and vegan) diet.