Plant Based Meal Plan With Grocery List

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​ Plant based meal plan with grocery list contains useful tips to make meals and prepare dinner for your family, you will discover a number of very useful tips that can help you create, Are you ready to make the switch from a standard meal plan to a vegan meal plan? There’s no need to start from scratch. We have a plant based meal plan for you and all you need is our grocery list for a week of recipes and ingredients to choose from!

1-Week Vegan Meal Plan & Shopping List

collage of four plant-based bowls recipes which are part of a 1-week vegan meal plan

Follow this easy 1-week vegan meal plan to have delicious plant-based meals on hand in no time and learn what a healthy vegan diet can look like! It’s complete with a meal prep session and full shopping list. Don’t forget to download the free eBook!

Are you looking for simple and tasty plant-based recipes to include in your weekly lunch and dinner routine? 

Our vegan meal plan is made up of 7 vegan bowls recipes which are partially made in advance so dinnertime will be super relaxed and you can grab leftovers for lunch the next morning.

No matter if you’re a vegan newbie or a seasoned plant-based eater, making your main meals delicious, healthy, and as convenient as possible without ordering in is a great idea!

Although we’ve tried to share lots of details about our vegan meal plan in this article, we’ve also created a 50-page downloadable eBook that includes the exact shopping list, meal prep parts and much more — so don’t miss out!

Why You’ll Love This Meal Plan

  • Save time, money and waste less food
  • Enjoy pre-made meals instead of takeaway
  • Ensures balanced meals each day
  • Offers variety & customization options
  • Perfect for plant-based beginners
  • Have tasty meals on the table fast
  • Includes detailed shopping list

Compared to other vegan meal plans, we didn’t just compile a list of vegan recipes you need to make from scratch each day.

Our 1-week vegan meal plan is thoroughly planned out so you’ll use up all items from the shopping list and components like rice, sweet potatoes, tofu and condiments are taken care of in a 1-hour meal prep session right at the start of the week.

top view of white table on which two hands cut a sweet potato into cubes next to some chopped tomato, zucchini and leafy greens

What Is Meal Prep?

Meal Prep is the concept of preparing either single components or even whole meals ahead of time so that a quick lunch or dinner is never far away.

From washing and chopping vegetables to freezing bananas to make ice cream, cooking a batch of grains or legumes and pre-assembling casseroles for busy nights ahead, it can be anything that saves you time in the future.

We love meal prepping components like dressings, sauces, oatmeal, or filling salads, so with this vegan meal plan, we wanted to introduce you to the concept!

Meal Prep Equipment 

Apart from your basic kitchen tools like knives, pans, cutting boards, baking sheets, pots, and a blender or food processor, following a vegan meal plan that requires a meal prep session means that you need to have some boxes or containers to store your food.

It will streamline your meal prep part and ensure your food will stay fresh for a couple of days in the fridge.

Find our full kitchen tools guide here and check your kitchen for the following basics:

  • Plastic Food Containers or Tupperware: Your basic storage containers. Choose BPA-free, microwave, and dishwasher-safe.
  • Glass Jars or Boxes: If you prefer glass over plastic, this is your best option for basic storage.
  • Bento-Style Boxes or Lunch-Boxes: These are awesome for packing meals where you’d like to keep different foods separate.
  • Ziploc-Style Food Bags: These can be used in the fridge or freezer, reusing them multiple times.

Vegan 1-Week Meal Plan Overview

So, in order to help you jump on the meal prep train, we’ve laid out a full week of easy vegan bowls for you! It exemplifies what a well-rounded and delicious plant-based diet can look like that requires only minimal time in the kitchen.

You’ll have a meal prep session for a couple of ingredients that’ll take about an hour total on a Sunday afternoon. 

Then, we will make 7 different vegan bowls, one for each day of the week — preparing two servings at a time, one to eat right away, and the other to take with you to lunch the next day.

This way, you can enjoy a variety of plant-based meals with minimal preparation!

Our meal plan is set up for one person, but can easily be doubled or quadrupled to feed your whole family!

Since we only planned out lunch and dinner, you can modify the rest of your meals and snacks for the day to meet your personal needs and preferences.

Our recipes are really nutrient-dense and ensure you meet your essential nutrients for the day, no matter what your breakfast looks like!

Each day, you’ll just need to prepare either some starches or veggies in under half an hour, take some of your other prepped ingredients and combine everything to create a beautiful bowl!

Feel free to make any swaps necessary to these ingredients — as you can see, most are easy to get and don’t break the bank.

For exact amounts, just download our free eBook containing a shopping list with all of the items needed for one person.

Vegan Breakfast Meal Prep Recipes

To make our 1-week vegan meal plan complete, here are some breakfast and snack ideas that you can prepare in advance and in larger quantities and eat over the course of a few days!

We personally have our 2-3 go-to staples in the mornings which are either quickly whipped up on the spot or stem from our last vegan meal prep session.

Here are our favorite breakfast recipes you can use for your vegan meal plan!

Coconut Oat Bars

woman cutting vegan oat bars on a baking tray

These customizable oat bars take around 10 minutes to make and get you 4 grab-and-go breakfasts in a row! Pair them with a piece of fruit and almond latte in the morning or use them as an afternoon snack.

Chocolate Overnight Oats

two glass jars of overnight zoats with sliced banana, figs and blueberries next to a linen towel

Overnight oats are the classic vegan meal prep idea! This recipe combines shredded zucchini with rolled oats, flaxseeds, cocoa powder and cinnamon, all of which get soaked in almond milk overnight.

It yields 2 servings which you can top with your favorite fruit in the morning! You can double the recipe to cover 4 mornings in a row.

Simple Green Smoothie

woman in white dress standing by a window and putting a straw in a glass of super green smoothie

This broccoli, pineapple and kale smoothie can work in different ways for your vegan meal prep!

Create individual freezer packs which you can blend in the morning for a fresh smoothie, make a larger batch and store leftovers in the fridge or just prepare it fresh within 5 minutes in the morning. Doubles as a snack, too!

Cinnamon Date Granola

baking tray with homemade crunchy vegan granola make with dates, cinnamon, goji, walnuts and pumpkin seeds

Bake some oil-free and sugar-free vegan granola during your vegan meal prep and enjoy it over the next couple of days in the morning as a quick breakfast!

Serve it in a bowl with fresh fruit, plant-based milk or yogurt, or make little vegan parfaits out of it. This recipe is enough for 4 breakfast servings.

Matcha Bliss Balls

small bowls on a table with 5 matcha pistachio bliss balls

These protein-packed matcha bliss balls are the perfect pick-me-up snack or start into the day! If you’re not a huge breakfast person anyway, just grab two of these nutrient-rich bliss balls alongside your beverage of choice and you’re ready to go.

This recipe yields enough for 3-4 mornings depending on your hunger.

Start Your Vegan Meal Prep

Are you excited about some meal prepping? The following steps can be done in about an hour, even if you’re a beginner in the kitchen. Take some time during a lazy Sunday and prep for the week ahead!

1. Cook Your Rice

Our meal prep sessions often start with preparing our satiating starches — we like to use our Instant Pot to cook grains like rice because it enables us to just “set and forget” while moving on to the next steps.

2. Bake the Sweet Potatoes, Tofu & Chickpeas

When we heat up our oven, we want to get as much use out of it as possible. Preparing similar components that all need to be baked in one step is a great way to save some time! 

For our vegan bowls, we cover the tofu, chickpeas and some of the cubed sweet potatoes in delicious spices before popping everything into the oven for around 30 minutes.

3. Make the Condiments

In the meantime, we’ll prepare our easy and delicious condiments for the next few days. Some are whisked together in a matter of seconds; others that are bean-based need to be blended.

Here’s what we’ll make for our week of vegan bowls:

  • Miso Ginger Sauce
  • Tahini Lime Dressing
  • Tomato Hummus
  • Arugula Pesto

Now, put the components in individual food containers and store in the fridge. We can now move on to your first vegan dinner bowl — which is already partially prepped!

close up of a white bowl containing rice, mushrooms, red cabbage, sliced carrot, bell pepper and kale next to a creamy miso dressing

1-Week Vegan Meal Plan

Great, you’re done with meal prep and can now enjoy your first vegan dinner from our meal plan!

Day 1 Dinner: Bibimbap Bowl

Since you just finished your prep session, your oven is still warm. Wonderful — let’s pop some kale in there for 15 minutes to crisp it up!

Meanwhile, sauté your portobello mushrooms in some soy sauce and slice up your raw veggies to go along with the rest:

  • Red bell peppers
  • Carrots
  • Red cabbage

Now, grab some of the prepped rice and miso ginger dressing. Create a pretty bowl using the baked kale chips and sautéd mushrooms. Top with some fresh cilantro and sesame seeds!

Day 2 Lunch: Leftover Bibimbap Bowl

Good job preparing everything last night! Just take your food container with you in the morning and reheat the bibimbap bowl come lunchtime in a microwave if you want, or it can also be enjoyed cold.

plant based bowl with chopped leafy greens, tomato, sweet potato cubes, chickpeas, zucchini and a dollop of homemade sundried tomato hummus next to a fork

Day 2 Dinner: Mediterranean Bowl

Tonight’s bowl is high in protein and crunchy veggies! We’ll use the prepared sweet potato cubes, chickpeas and sun-dried tomato hummus, putting them on a bed of greens and fresh tomatoes.

Since you have to use the oven to bake two sliced zucchini, you can reheat the sweet potato cubes and chickpeas if you don’t want to eat them cold.

All that’s left to do after 15-20 minutes of baking is to assemble your beautiful bowl — enjoy one serving tonight and store the other in the fridge for tomorrow’s lunch.

Day 3 Lunch: Leftover Mediterranean Bowl

Nothing more to do than take your food container with you and enjoy a quick lunch wherever you are! Feel free to reheat the bowl sans the fresh veggies in the microwave if you’d like.

two bowls on a table with rooked rice, green vegetables, sliced avocado and baked tofu, all of which is drizzled with a creamy white vegan sauce

Day 3 Dinner: Green Protein Bowl

Let’s enjoy some higher plant-based protein goodness tonight! This simple bowl features some of your prepped rice, the baked tofu and half of your prepped tahini lime dressing.

So, what’s left to do? We’ll sautée some delicious green veggies for added fiber, color and micronutrients! Get a non-stick pan, heat it up and add the following foods with a splash of water:

  • Kale
  • Broccoli
  • Asparagus

Steam the veggies, stirring frequently until they are cooked but still crunchy.

To assemble your green protein bowls, get a food container and a dinner bowl, put some baby spinach in each of them and divide all of the other ingredients to get your two servings. Top with green onion and creamy avocado and drizzle your dinner bowl with the tahini dressing!

Day 4 Lunch: Leftover Green Protein Bowl

Enjoy last night’s leftover bowl either cold or reheat it in the microwave before you drizzle it with your creamy tahini dressing.

hand with a fork rolling up some soba noodles in a bowl with sliced avocado, broccoli, asparagus and zucchini which is topped with homemade vegan pesto

Day 4 Dinner: Pesto Pasta Bowl

Who doesn’t love pasta? Get your soba noodles out (or just use spaghetti if that’s your jam) and cook them as per package instructions. 

Meanwhile, water sauté some delicious veggies to go along with your starches:

  • Zucchini
  • Broccoli
  • Asparagus
  • Onions

Feel free to swap any of these for another vegetable of your choice. Keep stirring with a spatula in your pan until they reach your preferred texture (crunchy or soft) — usually, around 10 minutes is perfect.

Divide your cooked noodles and steamed veggies into a dinner bowl and a food container, then get your prepped arugula pesto and drizzle it over the two servings of pesto pasta.

Day 5 Lunch: Leftover Pesto Pasta Bowl

How about a chilled pesto pasta salad for lunch? Great — there’s some in the fridge waiting for you! We love this recipe cold, but it can easily be reheated in a microwave.

white bowl on a bright table with colorful veggies, such as spinach, red cabbage, sweet potatoes and some quinoa, chickpeas and sliced orange drizzled with a white vegan dressing

Day 5 Dinner: Roasted Buddha Bowl

Tonight, we’ll do a quick mid-week prep. Get some quinoa and cook it as per package instructions — it’ll be used for this recipe and an upcoming one, so be sure to put some aside before creating the roasted buddha bowl.

While the quinoa is cooking on the stove, preheat your oven and prepare some kale leaves to go in there. On a second baking sheet, you can reheat your prepped sweet potatoes and chickpeas! After about 15 minutes, when everything has become warm and crispy — remove and set aside.

Day 6 Lunch: Leftover Roasted Buddha Bowl

Grab your leftover dinner and separately stored tahini dressing and take with you to enjoy for lunch. Feel free to reheat or just eat cold!

close up of a large bowl with cooked noodles and different Asian veggies, such as carrot, bell pepper and broccoli as well as some marinated tofu next to two chopsticks

Day 6 Dinner: Asian Noodle Bowl

More noodles is always a good idea, right? Tonight, we’ll make a delicious Asian veggie stir-fry mixed with satiating soba noodles. Start by cooking your starches, then prepare your tofu — we’ll marinate it in a delicious sauce for a couple of minutes.

Next, slice your veggies so they can go into your non-stick pan for a quick sauté:

  • Broccoli
  • Mushrooms
  • Bell pepper
  • Carrot
  • Garlic

Make sure they are still nice and crunchy before transferring them into a bowl. Using the same pan, heat your marinated tofu in the soy sauce mixture until it forms a crust.

To assemble the two servings, get your prepped miso ginger sauce from the fridge and divide all ingredients (noodles, veggies, tofu and sauce) between one dinner bowl and one food container.

Garnish with green onions and sesame seeds and enjoy!

Day 7 Lunch: Leftover Asian Noodle Bowl

Take your prepped food container out of the fridge in the morning and bring it with you. Reheat your lunch in a microwave or enjoy the cold Asian noodles as they are!

woman drizzling lemon juice over a vegan bowl containing spiralized carrot, sliced zucchini, quinoa, chickpeas, oranges and green onion

Day 7 Dinner: Powerhouse Bowl

Tonight, you’re in for a really quick dinner — no cooking at all required! You simply need to wash, slice and season a couple of veggies, get a can of chickpeas and grab your prepped quinoa.

The main ingredients include:

  • Massaged kale
  • Spiralized carrots
  • Parsley & green onions
  • Avocado
  • Orange

Assemble your bowls by dividing all of your ingredients evenly, topping the goodness with some crushed walnuts, salt, pepper and fresh lemon juice!

Easy Vegan Meal Plan For A Week

Use this vegan meal plan for a week filled with easy amazing dinners that will keep you healthy, satisfied and craving more! All done for you with a shopping list.

Even though we all want to eat mostly healthy meals, it is hard planning them all! Which is why this 7 day vegan meal plan is the perfect solution.

VEGAN MEAL PLANS

Meal plans are a great way to help you get started in eating healthier. Using this vegan meal plan for beginners or this weekly vegan meal plan that includes only dinners is a good way to get started if you want to ease into it.

But if you’re looking for a complete overhaul with all meals included, you’ve come to the right place.

First, I’ll walk you through the menu for each of the 7 days. You can make each recipe as you’re ready to eat it, prepare some parts ahead of time, or even make some meals completely in advance! See the bottom of the post for tips on how to prep ahead of time, and scroll all the way to the recipe card for the shopping list.

HOW DO YOU START A VEGAN DIET?

In order to be successful, you need to keep things easy and exciting. No one get’s more bored of food than I do. And believe it or not, I also get overwhelmed when things are too hard. So I created this easy vegan meal plan for those overworked, overtired, over life in general peeps out there.

NOTE: This 7-day vegan meal plan is for ONE person. Please adjust the shopping list by however many people you want this for. Some recipes have larger serving sizes so they need to be adjusted as I put in the notes I wrote for each recipe. The shopping list already reflects these adjusted quantities, making this vegan meal prep easy for you.

DAY 1

BREAKFAST: MIXED FRUIT SMOOTHIE

Ingredients

  • 1 cup vegan milk
  • 1 cup spinach
  • 1 frozen banana
  • ½ cup frozen strawberries
  • ¼ cup frozen blueberries
  • pinch sea salt
  • 1 Medjool date (if needed for extra sweetness)

Instructions

Put everything into a blender and blend until smooth. Don’t forget to freeze your banana!

LUNCH: HUMMUS WRAP

Ingredients

  • ½ cup of your favorite hummus
  • 1 large leaf lettuce
  • sliced cucumbers
  • 1 tablespoon chopped dill
  • drizzle of hot sauce (optional)
  • your favorite tortilla or wrap (burrito size)

Instructions

Put everything into tortilla, roll and eat.

DINNER: SPAGHETTI WITH CHARRED TOMATOES AND SHISHITO PEPPERS 

SPAGHETTI WITH CHARRED TOMATOES AND SHISHITO PEPPERS

(divided by 4 to account for 1 serving, shopping list reflects this already)

see recipe

  • If you don’t like shishito peppers you can sub with another type of pepper, or vegetable, or simply leave it out. Make sure you account for this in the shopping list.

DAY 2

BREAKFAST: PEANUT BUTTER BANANA OATMEAL

Ingredients

  • ½ cup sliced banana
  • 2 tablespoons peanut butter
  • 1 tablespoon chopped walnuts
  • ½ cup rolled oats
  • 1 cup vegan milk

Instructions

Combine ingredients and heat on stove top or microwave until oats are cooked.

LUNCH: EASY PORTOBELLO TACOS

Ingredients

  • 1 portobello mushroom sliced (sauté with broth or oil and salt until soft)
  • ¼ cup chopped onion (sauté with mushrooms)
  • pinch sea salt
  • handful fresh arugula
  • 2 corn tortillas

Instructions

Sauté portobello slices and onion and fill tortillas, top with arugula.

DINNER: BAKED PIZZA BURRITO (VEGAN)

INCREDIBLE BAKED PIZZA BURRITO (VEGAN)

(recipe is already for 1 so no adjustments needed)

see recipe

  • You will have extra pizza sauce left over. Keep it for the recipe on day 5.
  • The creamy sauce used on days 5 and 6 can be used in place of the alfredo sauce in the recipe.
  • I include the chickpea “sausage” crumbles on the shopping list, but have cut the recipe in half and also reduced the spices in the recipe by half as is suggested in the notes of the Pizza Burrito recipe. You will also use these crumbles on day 5 so save the extra.
  • Start by making the crumbles and as they are cooking make the sauce and assemble the burritos.

DAY 3

BREAKFAST: EASY AVOCADO TOAST

Ingredients

  • 1 slice your favorite bread, toasted
  • ½ avocado, sliced
  • sprinkle of lemon pepper
  • sprinkle of sea salt
  • drizzle of hot sauce (optional)

Instructions

Put sliced avocado on toast and sprinkle with the rest of the ingredients.

LUNCH: SMASHED CHICKPEA SALAD SANDWICH 

SMASHED CHICKPEA SALAD SANDWICH

(divided by 2 to account for 1 serving, shopping list reflects this already)

  • For a really quick version, skip the brine whipping step and follow the notes at the bottom of the recipe on how to make the quick version of this sandwich.

DINNER: EASY BLACK BEAN ENCHILADA BURGERS 

Ingredients

For the patties:

  • ¾ cup cooked brown rice (¼ cup plus 2 tablespoons dry, cooked according to package directions, SAVE ¼ CUP COOKED FOR RECIPE ON DAY 6)
  • ½ cup cooked black beans, drained and rinsed (a little less than half a can)
  • 2 tablespoons cooked potato (cut off approximately what is needed from raw potato and reserve the rest of the potato for recipe on day 4, cook for this recipe in microwave or oven)
  • 2 tablespoons enchilada sauce (also used on day 6)
  • 1 tablespoon cornmeal
  • pinch of sea salt (adjust for flavor preference)

To assemble:

  • one bun of choice (save a second bun for dinner on day 7)
  • lettuce
  • tomato
  • more enchilada sauce
  • avocado

Instructions

Mix first 6 ingredients in a bowl using your hands, mashing the beans as you mix. Shape into burger patties (make 2, save 1 for dinner on day 7) and grill on stove top for 15 minutes on each side.

Since all stoves vary, begin to check at 10 minutes. If you try and flip the burger and it is sticking, then allow it to cook longer. You may also want to prepare your pan with a touch of oil if it is not nonstick. Assemble burger in bun and top with suggested toppings.

DAY 4

BREAKFAST: SALTED CARAMEL CASHEW CACAO CHUNK SMOOTHIE

SALTED CARAMEL CASHEW CACAO CHUNK SMOOTHIE

(divided by 2 to account for 1 serving, the shopping list accounts for this)

see recipe

  • Use any milk you prefer.
  • For ease of the shopping list, I have subbed raw cashews for the cashew butter.
  • For the cacao, if you can’t find cacao chunks use powder or dark chocolate but if your chocolate is sweetened you will need to cut out a few, if not all, of the dates.
  • Don’t forget to freeze your banana!

LUNCH: FAST BLACK BEAN BURRITO

Ingredients

  • ½ cup cooked black beans
  • ½ cup chopped avocado
  • ¼ cup defrosted frozen corn
  • ¼ cup of your favorite salsa
  • pinch of cumin
  • pinch of garlic powder
  • sea salt if needed
  • your favorite tortilla (burrito size)

Instructions

Add all ingredients except the tortilla into a bowl and mix well, then fill burritos.

DINNER: LOW FAT TACO BOWL 

Ingredients:

  • ½ a medium sized potato, chopped into medium pieces
  • veggie broth or oil to roast potatoes
  • dash sea salt
  • ½ a medium sized avocado, chopped
  • ¼ cup corn (frozen or cooked fresh)
  • 1 cup chopped lettuce
  • Salsa
  • Easy Enchilada Sauce

Easy “Refried” Beans:

  • 1 can (15 ounces) black beans
  • 1 ½ tablespoons chili powder
  • 1 tablespoon cumin
  • ½ teaspoon garlic powder
  • Sea salt to taste (depending on if your beans are salted, see note)

Instructions:

Preheat oven to 450°F.

Start by prepping the potatoes and get them in the oven while you prep everything else. You can also do the potatoes on day 3 and have them ready for today. Note that the potato you are using is the leftover one from the recipe on day 3.

Place potatoes in a bowl and mix with veggie broth or oil (if you use it), and a dash of salt. Then put potatoes on a parchment lined cookie sheet and bake for 35-45 minutes, depending on thickness, until golden brown.

While they are baking, put the can of beans into a medium pot, juice and all. Cook over medium heat until it begins to bubble. Add in chili powder, cumin, garlic powder and salt and mash with a potato masher as it cooks to give them the “refried” consistency. Once mashed, turn heat to low and keep warm. (Save the extra beans for day 6.)

Once potatoes are done, assemble the bowls. Place 1 cup lettuce at the bottom of a bowl, then top with potatoes, beans, corn and avocado. Place about ¼ cup (or more if desired) salsa in the middle and drizzle with enchilada sauce. Enjoy!

DAY 5

BREAKFAST: BERRY COBBLER OVERNIGHT OATS

BERRY COBBLER OVERNIGHT OATS

(see the berry cobbler section)

see recipe

  • Make them the night before for the fastest breakfast yet!
  • For ease I have subbed the date paste for maple syrup in the shopping list, but if you use date paste feel free to add it back in, just adjust your list.
  • You can also leave out the chia seeds and/or hemp seeds but make sure you sub oats for them.
  • I put frozen berries on the shopping list to make it easy.

LUNCH: BALSAMIC SPINACH WRAP

Ingredients

  • ½ cup spinach (measure packed)
  • ½ avocado, sliced
  • 2 tablespoons balsamic vinegar
  • drizzle of maple syrup
  • pinch of smoked paprika
  • pinch sea salt
  • your favorite tortilla or wrap (burrito size)

Instructions

Mix balsamic, maple syrup, smoked paprika and salt in a small bowl. Fill wraps and drizzle the mixture over the spinach and avocado.

DINNER: PIZZA WITH VEGGIES, CHICKPEA SAUSAGE CRUMBLES AND CREAMY DRIZZLE

Ingredients

  • 1 personal sized pizza crust (frozen or you can even use pita bread)
  • Easy Pizza Sauce (made for day 2)
  • favorite veggies to top pizza (you want about a cup or so when chopped)
  • Chickpea Sausage Crumbles (made for day 2)
  • Creamy sauce (made for day 2)

Instructions

Assemble pizza by spreading pizza sauce over crust, then topping with veggies, then with chickpea crumbles and finally drizzling with creamy sauce. Bake according to pizza crust directions or if none then bake at 400°F for about 10-15 minutes, checking often. If you like your pizza veggies well done, you may want to bake them a bit first, or sauté on the stove.

DAY 6

BREAKFAST: AVOCADO PIZZA TOAST

Ingredients

  • 1 slice your favorite bread
  • ½ avocado, sliced
  • 1 tablespoon tomato paste
  • pinch of dried oregano
  • pinch of dried basil
  • pinch of dried thyme
  • sprinkle of smoked paprika
  • sprinkle of garlic powder
  • sea salt

Instructions

Put the sliced avocado on bread, drizzle with tomato paste, sprinkle with the rest of the ingredients, and toast in the oven.

LUNCH: FAST MEDITERRANEAN WRAP

Ingredients

  • ½ cup cooked white beans
  • ¼ cup chopped cucumber
  • ¼ cup chopped tomato
  • 2 tablespoons chopped walnuts
  • 1 tablespoon chopped fresh basil
  • pinch of oregano
  • pinch of garlic powder
  • sea salt (adjust for your taste)
  • your favorite tortilla or wrap (burrito size)

Instructions

Add ingredients except for the tortilla into a bowl and mix well, then fill wraps.

DINNER: EASY ENCHILADA BURRITO

Ingredients

  • leftover beans from day 4
  • saved cooked rice from recipe on day 3
  • ½ an avocado, sliced
  • Easy Enchilada Sauce (used on days 2, 4, and 6)
  • Creamy sauce (used on days 2 and 5)
  • your favorite tortilla (burrito size)

Instructions

Warm up leftover beans and rice. Fill burrito with beans, rice and sliced avocado. Fold burrito (see step by step folding photos). Grill burrito on each side using a nonstick or oiled pan on the stove top. Once grilled and crisp, drizzle enchilada and creamy sauce over the top.

DAY 7

Breakfast: Banana Split Overnight Oats

Three glass jars filled with different flavors of overnight oats sitting on a pink napkin on a wooden surface
  • Make them the night before for the fastest breakfast yet!
  • You can leave out the hemp seeds but make sure you sub oats for them.
  • I put frozen berries on the shopping list to make it easy.

Lunch: Flatbread With White Bean Puree and Asparagus

A side shot of an asparagus flatbread with white bean puree
  • Make this easy by making the white bean puree the day before or simply smashing it with a fork and leave it chunky versus doing it in a processor.
  • Toast flatbread quickly in a toaster oven.
  • Remove cheese or use your favorite crumbly vegan cheese (not on shopping list).
  • To make this cheaper and easier to shop for, I subbed walnuts for the pine nuts in this recipe. You can use pine nuts if desired, just don’t forget to adjust the shopping list.

Dinner: Leftover Easy Black Bean Enchilada Burger– See day 3 above.

VEGAN MEAL PLAN TIPS

  • This 7 day meal plan is written in quantities for one person, unless otherwise stated, so make sure to remember that when making each recipe.
    • The shopping list has been adapted to reflect that, so if you change how many you are feeding make sure you change that in your list.
  • I use a plant-based milk alternative in a number of recipe. You can use your preferred variety, but if you add in a milk with added protein like this one from Silk, it ups the health factor even more with an extra 10 grams of protein.
  • The spices and seasonings in these are fully adaptable to your specific tastes. I have included notes on how to make the recipes from my site easier.
  • Any of the sauces can be frozen, so if you end up with extras just save them for another time.

MEAL PREP TIPS

Feel free to prep as much as you can in advance to have things easier to throw together on busy days. While the veggies are roasting on day 1 is a great time to make the sauces!

  • Peel the bananas for the smoothies and seal in an airtight container or ziptop bag. Place them in the freezer. You will need a total of 2 frozen bananas for the week, 1 for day 1, and another for day 4.
  • Day 1’s dinner can be made completely in advance and refrigerated for up to 3 days.
  • The mushroom and onions for day 2’s lunch can be cooked up to 2 days ahead of time.
  • The sauce and chickpea ‘sausage’ crumbles are used on day 2 and 5, and can be refrigerated for up to a week so feel free to prep them ahead.
  • Make the filling for the chickpea salad sandwich for lunch on day 3 up to 5 days ahead of time.
  • You will need cooked rice on day 3 and 6, this can be refrigerated for up to 5 days, or frozen for longer.
  • Cooked beans are needed for days 3, 4, and 6. If you do not use canned make sure to prep these up to 5 days in advance (so on day way to make them last until day 6) or freeze them for longer.
  • cooked poato dinner 3
  • The Easy Enchilada Sauce for can be made ahead of time and refrigerated for up to 5 days, or frozen for longer. This recipe is used on days 3, 4, 6, and 7.
  • Creamy sauce from scalloped cauliflower is used on days 2, 5, and 6. Make the full recipe and either refrigerate or freeze it in the portions you need for those meals.
  • Overnight oats (day 5 and 7) are best made the night before, but you can safely make them up to 3 days ahead of time.
  • Make balsamic drizzle for lunch on day 5 up to 5 days in advance.

EASY VEGAN MEAL PLAN FOR A WEEK

Sophia DeSantis

Use this vegan meal plan for a week filled with easy amazing dinners that will keep you healthy, satisfied and craving more! All done for you with a shopping list.

4.92 from 24 votes

 Print Recipe Pin Recipe

PREP TIME2 hrs 25 mins

COOK TIME4 hrs 5 mins

TOTAL TIME6 hrs 30 mins

COURSEBreakfast, Lunch, Main Course

CUISINEAmerican

SERVINGS

CALORIES1752 kcal

INGREDIENTS US CustomaryMetric 1x2x3x

Produce

  • 4 cups spinach
  • 5 bananas
  • ¾ cup shishito peppers
  • 4 avocados
  • 1 small head lettuce
  • 1 handful arugula
  • 1 cucumber
  • 1 portobello mushroom
  • ¼ cup mushrooms , crimini or white
  • 1 onion , sweet or yellow
  • ¼ cup carrots , chopped
  • ¼ cup celery , chopped
  • 3 cups tomatoes , cherry or grape
  • 3 spears asparagus
  • 2 lemons (need about ¼ cup juice)
  • ½ cup basil
  • 1 ½ tablespoons dill
  • 1 small handful mint leaves (as garnish)
  • 5 cloves garlic
  • 2 medium red or russet potatoes
  • Extra veggies for pizza topping (need about 1 cup chopped)
  • 4 pitted Medjool dates

Frozen

  • 1 cup strawberries (heaping cup)
  • ¼ cup blueberries
  • ½ cup corn
  • 1 Personal sized pizza crust (or use pita bread)

Canned Goods

  • ½ cup tomato paste (heaping ½ cup)
  • 1 ½ cans (15 ounces) chickpeas
  • 2 cans (15 ounces) black beans
  • 1 ¼ cans (15 ounces) white beans
  • 1 cup tomato sauce (or strained tomatoes)

Condiments

  • ½ tablespoon molasses
  • 3 tablespoons maple syrup
  • ½ cup hummus
  • 1 tablespoon apple cider vinegar
  • ¼ cup salsa (plus more for topping)
  • 2 tablespoons balsamic vinegar
  • 2 ½ cups low sodium veggie broth (plus extra for roasting if not using oil)
  • your favorite hot sauce (if using)
  • olive oil (if using)

Pastas and Grains

  • 1 ¾ cup rolled oats , gluten free if needed (plus extra if not using chia and hemp seeds)
  • 4 ounces spaghetti
  • ¾ cup brown rice (cooked or ¼ cup plus 2 tablespoons dry)

Breads and Baked Goods (gluten-free if needed)

  • 4 slices your favorite sliced bread
  • 6 your favorite tortillas or wraps (burrito size)
  • 2 corn tortillas
  • 2 flatbreads or pita bread
  • 2 your favorite burger buns

Nuts and Seeds

  • 2 tablespoons peanut butter
  • 6 tablespoons walnuts , chopped (¼ cup plus 2 tablespoons)
  • 1 cup raw cashews
  • 1 tablespoon chia seeds
  • ¾ cup hemp seeds
  • ¼ cup pumpkin seeds
  • ¼ cup almond meal
  • ½ tablespoon nutrotional yeast (optional)

Baking and Spices

  • ½ tablespoon oat flour
  • 1 ½ tablespoons brown rice flour
  • 1 tablespoon cornmeal
  • 2 tablespoons raw cacao chunks (or powder or dark chocolate)
  • 1 teaspoon vanilla extract
  • 1 teaspoon almond extract
  • 1 tablespoon lemon pepper
  • 1 tablespoon dried oregano
  • 1 tablespoon dried basil
  • 1 tablespoon dried thyme
  • 2 teaspoons smoked paprika
  • 1 tablespoon garlic powder
  • 1 teaspoon onion powder
  • 2 tablespoons cumin
  • 2 tablespoons chili powder
  • 1 teaspoon crushed red pepper
  • 1 tablespoon fennel seeds
  • 2-3 teaspoons sea salt (many recipes are salt to taste)
  • pinch ground black pepper

(Non) Dairy

  • 1 cup protein infused non-dairy milk of choice (I use Silk brand)
  • 5 ¼ cups non-dairy milk of choice (I use Silk brand)

INSTRUCTIONS 

  • Follow the instructions for each daily recipe, pay close attention to the notes.

NOTES

  • This is for 7 days of meals for 1 person.
  • Time is based on total time for the entire meal plan across the 7 days. The average time per day is 55 minutes.
  • Nutrition facts are based on an average for each day. I used My Fitness Pal to find the total amounts for the entire shopping list then divided by 7. These are estimates only.

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