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.

This is a sponsored conversation written by me on behalf of WhiteWave Foods. The opinions and text are all mine.

This post was originally published on 1/23/2017

When you have the right support, eating healthy and feeling good is much easier. This week of meals cuts out all the thinking and includes breakfast, lunch and dinner!

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 

• 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)

• 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 

• 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

• 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

• 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

• 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

• 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.

More Helpful Vegan Guides

Keep life stress free and check out these ideas:

• Vegan Benefits - A Low Stress Approach
• 30 Healthy Vegan Recipes
• 5 Day Raw Food Reset
• Easy Vegan Breakfast Meal Plan
• Vegan Lunch Meal Plan
• Vegan Meal Prep Ideas