26 Recipes for Beginner Vegans (Bonus Meal Plan!)

Recipes for beginner vegans to make plant-based eating simple and delicious. These vegan recipes are easy to prepare, plus get a bonus meal plan!

Trying new recipes, especially vegan ones, can be scary and stressful. This guide is loaded with info to help you get started!

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

This post was originally published on June 26, 2016.

This is more than just a simple list of vegan dinner ideas, it's a 7 day vegan meal plan for beginners! It even comes with a grocery list, tips on kitchen staples, plus links to more vegan recipes for beginners.

Vegan Dinner Recipes for Beginners

Put these easy vegan dinners on your menu as you ease into plant based eating. They all have familiar flavors you know and love and are made from simple whole food ingredients.

See the section below the list of recipes for the vegan dinner meal plan instructions.

If you love meal plans, make sure you look at my easy 7 day meal plan too. You can also check out the list of all my meal plans in one spot here.

More Vegan Meal Ideas

In addition to the dinner dishes above, these easy vegan recipes for beginners are great for the rest of the day:

Breakfast

Lunch

Snacks

Desserts

Meal Prep Instructions

The recipes here in this 7 day meal plan are in a specific order in the instructions to make it easy to prepare parts of each recipe only once. If you decide to switch them up, please read the notes for each one carefully so you don't miss out on the minimal work portion of the meal plan.

I make a few changes to some of the listed recipes in order to stick to the zero waste and minimal effort idea, so read carefully. I also include tips on prepping ahead for each recipe and on how to adapt it for your baby or toddler, see each individual recipe for these.

Each dinner recipe here is adapted for 4 people, except the portobello sandwiches which is for 6 (just save the extra filling for another time or make an extra stuffed sandwich, this is what I do).

Day #1 Vegan Rice and Black Bean Burritos

• This recipe is originally for 2 burritos, but I am doubling it to adapt it for 4 burritos, however this will also be eaten again on day 6 so the ingredient list actually calls for stuff to make 8 burritos in order to account for using this for 2 days of dinner. So each day you make it, double it.
• Make the entire 4 cups of the salsa crema to use in this recipe, as well as for the burgers (recipe 2) and for the taquitos (recipe 5).
  • 2 cups for this recipe (including both today's meal and when you eat it again on day 6)
  • ½ cup for day 2
  • 1 ½ cups for day 5
• You can rinse all the black beans now (a total of 4 ¼ cups) and put the rest in the fridge to use when making the burgers (recipe 2) and for the taquitos (recipe 5).
  • Or if you prefer rinse them as you need them, and only prep 3 cups for todays recipe.
  • If you're cooking the beans from scratch then you can cook them all now or cook as you go.
• Make sure to set another ¼ cup of salsa aside (and a little more if you want it to top the burgers) for tomorrows recipe, and the rest set aside as a topping for the recipe on day 5.
• You can prep all the beans and rice for the entire recipe now (for both today and when you make it again on day 6) or cook it as you need it. Hint: I use the frozen brown rice from Trader Joe's for an even easier dinner.

Day #2 Black Bean Burgers

• Use ½ cup of the salsa crema made for yesterday's dinner instead of the mango habanero cream to top the burgers.
• Use the salsa bought for yesterday's dinner instead of the mango habanero salsa when making the burgers.
• Make all the farro today and save 4 cups cooked farro on the side for tomorrow's recipe.

Day #3 Stuffed Mushrooms

Note: this recipe was altered to make smaller appetizer stuffed mushrooms, but the original large farro stuffed recipe is at the bottom of the post under the recipe card so use that one.

• Use the already cooked farro from yesterday.
• Make double of the pesto recipe to use with tomorrow's dinner.
• The balsamic sauce is an extra optional topping, feel free to leave it out for an easier dinner.

Day #4 Roasted Vegetable Pasta

• Roast all 5 ¾ cups of veggies today (save 1 ¾ cup for tomorrow's recipe)
• Use the leftover pesto from yesterdays recipe as an additional topping for the pasta.

Day #5 Vegan Vegetable Taquitos

• You will double the original recipe to have enough for 4 people.
• Use the leftover 1 ¾ cup roasted veggies when making these. Doubling the recipe calls for 2 cups veggies, but this is fine, we will add more beans.
• Swap the lentils in the written recipe for 2 ½ cups of black beans instead.
• Use the leftover salsa crema (should be 1 ½ cups) instead of the chiles, cashews, vinegar and water called for in the original recipe. Start by adding 1 cup and check the thickness. You don't want it too runny. Slowly add more and check for texture and flavor. You may use it all or you may not.
• For the chili powder, onion powder, smoked paprika and salt, taste and add as you see fit. The flavor from the salsa crema may be enough for you. I added half the amount called for in the recipe (but remember you are doubling it).
• If topping with salsa, you will use the one bought for the salsa crema. You can also add any leftover toppings you have like avocado and lettuce, etc.

Day #6 Seconds of Grilled Burritos From Day 1

• Follow the recipe from day 1. You should have everything ready to go.
• Since there is not much to do today, prep for tomorrow's dinner by slicing all the veggies and saving in the fridge for tomorrow.

Day #7 Vegan Philly Cheesesteak

• You will use the rest of the portobello mushrooms for today's recipe.
• If you prepped yesterday, this will be a very quick and easy dinner.

Tips for Beginner Vegans

If you are just starting out with a vegan diet, here are some helpful hints to keep in mind:

• Try to ensure each meal is balanced with greens, protein, carbohydrates, and healthy fats.
• Stay open minded! Just like a kid trying a food for the first time, it may take a few exposures to become accustomed to a new taste or texture. It will take trial and error to find what you like.
• Make recipes that are designed to be vegan. Trying to emulate your favorite meat-based meal might leave you disappointed, whereas intentional vegan recipes are delicious!
• Snack! Give yourself snacks as you're hungry.
• Start small, work yourself into it. Try a couple simple vegan dinners a week, then add more as you get comfortable.
• Be kind to yourself, allow for mistakes, setbacks, etc.
• Do you! Unless you have a strict dietary reason to be vegan, don't force yourself to fit a label. Vegan, vegetarian, pescatarian, whole food plant based, etc. Eat what feels good for you and your health, mentally and physically.

Sources of Vegan Protein

If you are a beginner vegan listen up! Protein is your friend, it helps you stay full and gives you energy. Many people don't believe that you can get enough protein without meat but that is simply not true. Here are some plant based protein options to get you started:

• Beans - black beans, pinto beans, kidney beans, white beans, etc.
• Lentils
• Chickpeas
• Green Peas
• Nuts - Peanuts, almonds, cashews, almonds, walnuts, etc.
• Seeds - Hemp seeds, chia seeds, sesame seeds, sunflower seeds, etc.
• Whole Grains - Quinoa, teff, spelt, amaranth
• Wild Rice
• Soy - Tofu, tempeh, edamame, soy milk
• Vegetables - Asparagus, artichokes, broccoli, Brussels sprouts, potatoes, spinach, sweet potatoes
• Oats

Vegan pantry staple suggestions

Having certain foods always on hand makes it easier to put meals together, which is especially great when you're starting out! Whether you're following a plan or throwing together a last minute meal, you'll want these items around to make a variety of recipes for beginner vegans:

Pasta, beans, grains:

• Dried pasta of choice, gluten-free if needed
• Black beans
• Pinto Beans
• Chickpeas
• Brown Rice
• Quinoa
• Oatmeal

Nuts and seeds:

• Cashews
• Almonds
• Walnuts
• Flax seeds
• Hemp seeds
• Chia seeds

(Non) Dairy:

• Non-dairy milk- Silk Cashew Milk, almond milk, coconut milk, etc.
• Plain dairy-free yogurt
• Coconut cream

Spices and baking essentials:

• Onion powder
• Garlic powder
• Paprika
• Chili powder
• Cumin
• Basil
• Oregano
• Ginger
• Cinnamon
• Salt & pepper
• Vanilla extract
• Vegetable broth
• Brown rice flour
• Maple strup

Produce:

• Potatoes
• Onions
• Greens
• Peppers
• Mushrooms

Common Questions