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    Home » Vegan Guides & Resources

    7 Day Vegan Meal Plan

    Published Aug 21, 2020 · Updated Oct 12, 2022 · 2 Comments

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    This post may contain affiliate links which won’t change your price but will share some commission. See my disclosure policy.

    This one-week vegan meal plan is perfect for beginners and those who need a little guidance! You'll be enjoying delicious recipes like Lentil Tacos, Vegan Mac & Cheese, Maple Pecan Overnight Oats, and more.

    You can find the entire meal plan and links to the recipes right in this blog post. If you want the printable version, including exclusive bonuses like a grocery list and meal prep guide, check it out below!

    This meal plan was designed with ease, convenience, and reducing food waste in mind, so some recipes will be eaten as leftovers for lunch the next day. See the table of contents below to jump around to get the info you need!

    Jump to:
    • Printable Version + Grocery List
    • The Meal Plan
    • Serving Sizes
    • Alternative Recipes
    • Prepping Ahead
    • Nutrition Info
    • Comments

    Printable Version + Grocery List

    iPad mockup image of the 7 Day Vegan Meal Plan eBook
    Buy Now!

    This 26-page eBook contains the information found here, plus much more:

    • A printable grocery list
    • The meal prepping guide specifically for this meal plan
    • and full recipes so you don't have to click around

    [adthrive-in-post-video-player video-id="yjBnFml9" upload-date="2018-07-27T16:11:21.000Z" name="Whole Roasted Cauliflower" description="Vegan Whole Roasted Cauliflower" player-type="collapse" override-embed="false"]

    The Meal Plan

    Day 1: Sunday

    I love making more feast-style recipes on Sunday Funday.

    Biscuits and gravy on a plate with fresh thyme

    Breakfast: Biscuits and Gravy

    Vegan biscuits and gravy is the perfect dish for breakfast or brunch! Fluffy drop biscuits topped with tempeh sausage gravy.
    Get Recipe
    A bowl of white bean soup

    Lunch: 7-Minute Soup

    Incredibly easy soup made with noodles, white beans, and spinach.
    Get Recipe
    Whole roasted cauliflower in a large cast iron pan surrounded by carrots and potatoes.

    Dinner: Whole Roasted Cauliflower

    This vegan pot roast is absolutely showstopping. Made with an amazing gravy that will have you coming back for more.
    Get Recipe

    Day 2: Monday

    Simple recipes for your busy Monday.

    Breakfast: Tofu Scramble

    This vegan egg scramble is made using tofu and seasonings like nutritional yeast and paprika. You can add your favorite veggies for some added nutrition and tastiness. 
    Get Recipe

    Lunch: Teriyaki Meal Prep Bowls

    This recipe for Chickpea Teriyaki bowls with crunchy broccoli and savory soy sauce is a quick, easy and healthy idea for vegan meal prep.
    Get Recipe
    Vegan sheet pan nachos topped with cheese, beans, sour cream, corn, jalapenos, tomatoes and red onions.

    Dinner: Sheet Pan Nachos

    Super easy vegan sheet pan nachos with melty cheese, beans, corn, and all of the toppings you desire! Enjoy for lunch, dinner, or as a snack!
    Get Recipe

    Day 3: Tuesday

    Easy meals for the third day of our vegan meal plan.

    Pouring maple syrup into a jar of healthy maple pecan overnight oats.

    Breakfast: Overnight Oats

    Maple pecan overnight oats are a super easy and quick way to meal prep for breakfast!
    Get Recipe

    Lunch: Teriyaki Meal Prep Bowls

    Day 2 of these meal prep bowls.
    Get Recipe
    Close up of vegan tacos

    Dinner: Lentil Tacos

    Vegan lentil tacos for Taco Tuesday...you know I had to do it.
    Get Recipe

    Day 4: Wednesday

    Pouring maple syrup into a jar of healthy maple pecan overnight oats.

    Breakfast: Overnight Oats

    Another round of overnight oats for Wednesday morning! You can switch up the add-ins to keep things fresh.
    Get Recipe
    Chickpea sandwiches stacked

    Lunch: Chickpea Salad Sandwich

    Great for meal prep! You can make this mashed chickpea salad the night before.
    Get Recipe
    Dish of mac and cheese

    Dinner: Baked Mac & Cheese

    Creamy vegan mac & cheese is the perfect dinner to get you through the rest of the week. Serve with a salad or veg.
    Get Recipe


    Day 5: Thursday

    Rejoice, the week is almost over.

    Breakfast: Tofu Scramble

    To keep things simple, tofu scramble is happening again today! Save any leftovers for the breakfast tacos on Day 7.
    Get Recipe
    Chickpea sandwiches stacked

    Lunch: Chickpea Salad Sandwich

    Second day of these sandwiches! Add tomato, cucumbers, lettuce, and onions for extra veg.
    Get Recipe
    Pan of enchiladas

    Dinner: Black Bean Veggie Enchiladas

    Enchiladas are one of my all-time favorite dinners. So easy and delicious.
    Get Recipe

    Day 6: Friday

    Here are some recipes to celebrate Friday.

    A stack of fluffy pancakes, drizzled with syrup

    Breakfast: Pancakes

    What better breakfast is there than fluffy pancakes? Top with berries and syrup, or whatever your heart desires.
    Get Recipe
    Pan of enchiladas

    Lunch: Leftover Enchiladas

    Enjoy a leftover enchilada (or 2!) for lunch today. Top with fresh salsa or dairy-free sour cream.
    Get Recipe
    A skillet of cajun noodles

    Dinner: One-Pot Pasta

    Easy this Cajun-inspired pasta for dinner that is ready in less than 30 minutes.
    Get Recipe

    Day 7: Saturday

    Happy Weekend Eating.

    Breakfast: Tacos

    Weekends are for breakfast tacos and you can't convince me otherwise. Throw in any leftover tofu scramble or veggies you had from the week.
    Get Recipe
    A skillet of cajun noodles

    Lunch: Leftover Pasta

    This pasta reheats well! Just add a little extra veggie broth or non-dairy milk to keep it creamy.
    Get Recipe
    Bowls of fried rice

    Dinner: Vegan Fried Rice

    Vegetable fried rice made tasty with ingredients like miso paste and sesame seeds. 
    Get Recipe

    Serving Sizes

    The serving amounts vary for these recipes. Instead of assuming your family size, if you are cooking for 1 or 6, I am leaving that up to you!

    To adjust serving sizes, go to each recipe post -> click jump to recipe -> type in the serving amount. See the image below for a visual representation. Make sure to then adjust the amounts of ingredients on the grocery list.

    A screenshot of a recipe card showing how to change the serving size by manually typing the number in "servings" box.

    Alternative Recipes

    If you know you for sure will not like a recipe I've added into the meal plan, here is a list of some substitutions! Plus, some snack ideas. You can also browse my entire selection of recipes.

    Note that the grocery list and prep sections in the printable version are written with the specific meal plan in mind. Adjust accordingly.

    • Snacks: Vegan Queso, Chocolate Peanut Butter Protein Balls, Easy Hummus, Roasted Red Pepper Hummus
    • Breakfast: Chocolate Chip Pancakes, Carrot Cake Baked Oatmeal, Sweet Potato Breakfast Bowl, Carrot Cake Pancakes
    • Lunch: Buffalo Chickpea Salad Sandwich, Turmeric Chickpea Sandwich, 5-Minute Tomato Soup, Baked BBQ Tofu
    • Dinner: Veggie Pot Pie Soup, Vegan Potato Soup, Carrot Dogs, Baked Cauliflower Parmesan

    Prepping Ahead

    My favorite way to prep meals is by chopping veggies and making the sauces ahead of time. That way, when it's time to eat, I can just throw everything together and cook it.

    Store prepped (washed, chopped, sliced, etc) ingredients in the fridge in an airtight container. I love Snapware containers because they are glass, BPA-free, dishwasher safe, and the lids are super secure. For sandwiches and smaller items, I like these reusable Stasher bags.

    For a complete day-by-day prep guide, get the printable version.

    Nutrition Info

    I did not include calories per day or other nutrition info in this vegan meal plan, as this will greatly vary based on your portion sizes and substitutions made, or additional food consumed. Your calorie and nutrition requirements are personal and unique based on numerous factors. I recommend using a tracker like Cronometer if you want to have an idea of the nutrition you are getting for each day.

    Example images of the printable meal plan.
    Buy Now!

    More Vegan Guides & Resources

    • How to Press Tofu
    • 45 High-Protein Vegan Recipes
    • 3-Course Vegan Thanksgiving Menu
    • How to Soak Cashews (3 Easy Methods)
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    About Karissa

    Hey! I’m happy you’re here! My name is Karissa and I’ve been cooking up delicious vegan food since going vegan in 2016. Not vegan and just want to eat more plants? We don't judge - everyone is welcome in our kitchen. Read more...

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    1. Deborah W. says

      August 23, 2020 at 12:07 pm

      I love the Snapware glass containers also but the link you have goes to plastic containers.

      Reply
      • Karissa says

        August 23, 2020 at 4:36 pm

        Thanks!

        Reply

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    Welcome to Karissa's Vegan Kitchen! I’m happy you’re here! My name is Karissa and I’ve been cooking up delicious vegan food since going vegan in 2016. Not vegan and just want to eat more plants? We don't judge - everyone is welcome in our kitchen.

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