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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!
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
Here is the full 7-Day Vegan Meal Plan!
This meal plan includes recipes for breakfast, lunch, and dinner. Some meals are repeated to make things easier and so you are not wasting food. The serving sizes of these recipes will vary, so double or halve accordingly. See the section on "Serving Sizes" to see how to easily do this.
Don't forget, you can also download the entire meal plan (plus, the grocery list and prep guide!) here.
Day 1: Sunday
I love making more labor-of-love recipes on Sunday Funday.
Breakfast: Vegan Biscuits and Gravy
A cozy weekend breakfast. Tempeh is the "sausage" in this recipe - or you can use your favorite vegan sausage.
4-5 servings
Dinner: Whole Roasted Cauliflower
This vegan pot roast is absolutely showstopping. Made with an amazing gravy that will have you coming back for more.
4 servings
Day 2: Monday
Simple recipes for Monday.
Breakfast: Tofu Scramble
Serve this tofu scramble with toast or a biscuit for a filling breakfast.
2 servings
Lunch: Vegan Teriyaki Meal Prep Bowls
This recipe makes about 4 meal prep bowls. This is on the menu for the next day as well.
4 servings
Dinner: Vegan Sheet Pan Nachos
We make these nachos at least twice a month. Super quick and easy.
6 servings
Day 3: Tuesday
Easy meals for Day 3 of our vegan meal plan.
Breakfast: Maple Pecan Overnight Oats
Make sure to prep these overnight oats the night before.
1 serving
Lunch: Teriyaki Meal Prep Bowls Again
Day 2 of these meal prep bowls.
Day 4: Wednesday
Hump day meals.
Breakfast: Maple Pecan Overnight Oats
Another round of overnight oats for Wednesday morning!
Lunch: Easy Chickpea Salad Sandwich
You can make this mashed chickpea salad the night before.
2 servings
Dinner: Baked Vegan Mac and Cheese
Creamy mac & cheese is the perfect dinner to get you through the rest of the week. Serve with any salad you may have leftover.
6 servings
Day 5: Thursday
Thursday...the week is almost over!
Breakfast: Tofu Scramble (again!)
To keep things simple, tofu scramble is happening again today! Save any leftovers for the breakfast tacos on Day 7.
Lunch: Chickpea Salad Sandwich (again!)
Second day of these sandwiches!
Dinner: Veggie Black Bean Enchiladas
Enchiladas are one of my all-time favorite dinners. So easy and delicious.
6 servings
Day 6: Friday
The end of the week! Here are some recipes to celebrate Friday.
Breakfast: Fluffy Vegan Pancakes
What better breakfast is there than pancakes? Top with berries and syrup, or whatever your heart desires.
3 servings
Lunch: Leftover Enchiladas
Enjoy a leftover enchilada (or 2!) for lunch today.
Dinner: One-Pot Vegan Cajun Pasta
Easy pasta for dinner that is ready in less than 30 minutes.
6 servings
Day 7: Saturday
The last day of our meal plan. Happy Saturday.
Breakfast: Potato Breakfast Tacos
Weekends are for breakfast tacos and you can't convince me otherwise.
3 servings
Dinner: Vegetable Fried Rice
Veggie fried rice made tasty with ingredients like miso paste and sesame seeds.
4 servings
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.
Deborah W. says
I love the Snapware glass containers also but the link you have goes to plastic containers.
Karissa says
Thanks!