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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
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
The Meal Plan
Day 1: Sunday
I love making more feast-style recipes on Sunday Funday.
Breakfast: Biscuits and Gravy
Dinner: Whole Roasted Cauliflower
Day 2: Monday
Simple recipes for your busy Monday.
Breakfast: Tofu Scramble
Lunch: Teriyaki Meal Prep Bowls
Dinner: Sheet Pan Nachos
Day 3: Tuesday
Easy meals for the third day of our vegan meal plan.
Breakfast: Overnight Oats
Day 4: Wednesday
Breakfast: Overnight Oats
Lunch: Chickpea Salad Sandwich
Dinner: Baked Mac & Cheese
Day 5: Thursday
Rejoice, the week is almost over.
Breakfast: Tofu Scramble
Lunch: Chickpea Salad Sandwich
Dinner: Black Bean Veggie Enchiladas
Day 6: Friday
Here are some recipes to celebrate Friday.
Breakfast: Pancakes
Lunch: Leftover Enchiladas
Dinner: One-Pot Pasta
Day 7: Saturday
Happy Weekend Eating.
Breakfast: Tacos
Lunch: Leftover Pasta
Dinner: Vegan Fried Rice
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.
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.
