7 Day Vegan Meal Plan

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.

Collage of meal plan recipes.

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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!

Printable Version + Grocery List

iPad mockup image of the 7 Day Vegan Meal Plan eBook

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.

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.
See Recipe
A bowl of white bean soup

Lunch: 7-Minute Soup

Incredibly easy soup made with noodles, white beans, and spinach.
See 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.
See 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. 
See 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.
See 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!
See 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!
See Recipe

Lunch: Teriyaki Meal Prep Bowls

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

Dinner: Lentil Tacos

Vegan lentil tacos for Taco Tuesday…you know I had to do it.
See 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.
See Recipe
Chickpea sandwiches stacked

Lunch: Chickpea Salad Sandwich

Great for meal prep! You can make this mashed chickpea salad the night before.
See 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.
See 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.
See Recipe
Chickpea sandwiches stacked

Lunch: Chickpea Salad Sandwich

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

Dinner: Black Bean Veggie Enchiladas

Enchiladas are one of my all-time favorite dinners. So easy and delicious.
See 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.
See 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.
See 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.
See 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.
See 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.
See Recipe
Bowls of fried rice

Dinner: Vegan Fried Rice

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

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 vegan meal plan.

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