Vegan 7-Day Meal Plan: Breakfast, Lunch & Dinner

Transitioning to a vegan diet can be challenging for several reasons. One of the main reasons is that you are used to eating animal-based products and have never gone without them before.

Immediate questions that spring to mind are: “What will I replace meat and dairy with”? and “Will I be able to get enough nutrients”?

Indeed, some people may be concerned about getting enough nutrients such as protein, iron, and vitamin B12. However, with a well-planned vegan diet that includes a variety of whole plant-based foods, it is possible to get everything you need.

Another challenge is that veganism is often perceived as being expensive or time-consuming. However, with proper planning and knowledge of plant-based foods, it can actually be quite affordable and convenient.

Sure, transitioning to a vegan diet may require some effort and adjustment, but it is a rewarding and healthy choice for both individuals and the planet.

To help you get started, I've devised a full week's worth of meals, including weekends. That's right, 7 days of breakfast lunch and dinner.  I've also included any necessary ingredient information and preparation instructions.

What's more, I've kept the focus on being healthy, by avoiding processed foods.  There are no mock meats or cheeses, though if you want to add those in and around the meal plan then please do.

In fact, use this as a template.

You don't need to stick to the meal plan to the letter. Feel free to swap ingredients in and out based on what you have in your cupboards and fridge, and for your preferred foods and portions. You'll quickly see that most of these meals can be adapted in many ways.

I hope this provides you with a useful start point, and helps you have to do a little less thinking when it comes to delicious vegan meals.

The Easy 7-Day Vegan Meal Plan

Please note: All these recipes are designed for 1 person, so double ingredients for 2 persons, and so forth.

1. Monday

Breakfast

Overnight Oats with Chia Seeds, Almond Milk, Mixed Berries, and a Sprinkle of Nuts

Prep time: 10 minutes

• 1/2 cup rolled oats
• 1 tbsp chia seeds
• 1/2 cup almond milk
• 1/2 cup mixed berries
• 1 tbsp chopped nuts

In a jar, combine rolled oats, chia seeds, and almond milk. Stir well and let sit in the refrigerator overnight. In the morning, top with mixed berries and chopped nuts.

Lunch

Chickpea Salad with Mixed Greens, Avocado, Cherry Tomatoes, Red Onion, and a Lemon Vinaigrette

Prep time: 15 minutes

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups mixed greens
• 1 avocado, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 1 lemon, juiced
• 2 tbsp olive oil
• Salt and pepper to taste

Preparation:

1. In a large bowl, combine chickpeas, mixed greens, avocado, cherry tomatoes, and red onion.
2. In a separate bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Drizzle the dressing over the salad and toss to coat.

Dinner

Lentil Stew with Sweet Potatoes, Carrots, Celery, and Kale, Served Over Quinoa

Prep time: 30 minutes

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 stalks celery, chopped
• 1 sweet potato, peeled and chopped
• 1 cup green or brown lentils
• 4 cups vegetable broth
• 1 can diced tomatoes
• 1 tsp dried thyme
• Salt and pepper to taste
• 2 cups kale, chopped
• 2 cups cooked quinoa

Preparation:

1. In a large pot, heat olive oil over medium heat. Add onion and garlic and cook until softened.
2. Add carrots, celery, and sweet potato and cook for a few minutes.
3. Add lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper.
4. Bring to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender. Stir in chopped kale and cook for an additional 5 minutes.
5. Serve over cooked quinoa.

2. Tuesday

Breakfast

Scrambled Tofu with Spinach, Mushrooms, and Whole Grain Toast

Prep time: 15 minutes

Ingredients:

• 1 block tofu, crumbled
• 1 tbsp olive oil
• 1/2 onion, diced
• 2 cloves garlic, minced
• 2 cups spinach, chopped
• 1 cup mushrooms, sliced
• Salt and pepper to taste
• Whole grain toast

Preparation:

1. In a large pan, heat olive oil over medium heat.
2. Add onion and garlic and cook until softened.
3. Add crumbled tofu, spinach, and mushrooms.
4. Cook for a few minutes until spinach is wilted and tofu is heated through.
5. Season with salt and pepper to taste. Serve with whole grain toast.

Lunch

Grilled Vegetable Wrap with Hummus, Roasted Peppers, Zucchini, Squash, and Red Onion

Prep time: 20 minutes

Ingredients:

• 1 zucchini, sliced lengthwise
• 1 yellow squash, sliced lengthwise
• 1 red onion, sliced
• 1 red pepper, sliced
• 2 tbsp olive oil
• Salt and pepper to taste
• 4 whole wheat tortillas
• 1/2 cup hummus

Preparation:

1. Preheat a grill or grill pan to medium-high heat.
2. Brush the vegetables with olive oil and season with salt and pepper.
3. Grill the vegetables for 3-5 minutes on each side, until they are tender and slightly charred.
4. Warm the tortillas in the microwave or on the grill.
5. Spread 2 tbsp of hummus on each tortilla.
6. Divide the grilled vegetables among the tortillas and roll them up.

Dinner

Roasted Butternut Squash with Quinoa and Steamed Broccoli and Mixed Beans

Prep time: 30 minutes

Ingredients:

• 1 butternut squash, peeled and diced
• 2 tbsp olive oil
• 1 tbsp maple syrup
• 1 tsp ground cumin
• Salt and pepper to taste
• 1 cup quinoa
• 2 cups water
• 1 head broccoli, cut into florets
• 1 can of mixed beans

Preparation:

1. Preheat the oven to 400°F.
2. In a large bowl, toss the diced butternut squash with olive oil, maple syrup, cumin, salt, and pepper.
3. Spread the squash out on a baking sheet and roast for 25-30 minutes, until tender and lightly browned.
4. In a medium pot, bring the quinoa and water to a boil.
5. Reduce heat to low, cover the pot, and simmer for 15-20 minutes, until the water is absorbed and the quinoa is tender.
6. Steam the broccoli for 5-7 minutes, until it is bright green and tender.
7. Open the can of mixed beans and pour into a bowl. Heat in the microwave for 1 minute.
8. Serve the roasted butternut squash over the quinoa with steamed broccoli and beans on the side.

3. Wednesday

Breakfast

Berry Smoothie Bowl with Mixed Berries, Almond Milk, Banana, Chia Seeds, and Granola

Prep time: 10 minutes

Ingredients:

• 1 banana, sliced and frozen
• 1 cup mixed berries, frozen
• 1/2 cup almond milk
• 1 tbsp chia seeds
• 1/2 cup granola

Preparation:

1. In a blender, combine the frozen banana, mixed berries, almond milk, and chia seeds.
2. Blend until smooth and thick.
3. Pour the smoothie into a bowl and top with granola.

Lunch

Vegan Caesar Salad with Crispy Chickpea Croutons

Prep time: 10 minutes

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tbsp olive oil
• 1 tsp garlic powder
• Salt and pepper to taste
• 1 head romaine lettuce, chopped
• 1/2 cup vegan Caesar dressing
• 1/4 cup nutritional yeast

Preparation:

1. Preheat the oven to 400°F.
2. In a bowl, toss the chickpeas with olive oil, garlic powder, salt, and pepper.
3. Spread the chickpeas out on a baking sheet and bake for 20-25 minutes, until crispy.
4. In a large bowl, combine the chopped romaine lettuce, vegan Caesar dressing, and nutritional yeast. Toss to coat.
5. Top the salad with the crispy chickpea croutons.

Dinner

Vegan Thai Green Curry, with Kidney Beans

Prep time: 40 minutes

Ingredients:

• 1 can of kidney beans, drained and rinsed
• 1 can of coconut milk
• 1 tablespoon coconut oil
• 1 onion, chopped
• 3 garlic cloves, minced
• 1-2 tablespoons green curry paste
• 1-2 cups mixed veggies, chopped (such as broccoli, bell pepper, carrots, and/or snow peas)
• 1 teaspoon agave nectar or maple syrup
• 1 tablespoon soy sauce or tamari
• Juice of 1 lime
• Salt and pepper to taste
• Fresh cilantro, chopped (optional)
• Cooked rice for serving

Preparation:

1. In a large skillet or wok, heat the coconut oil over medium-high heat.
2. Add the onion and garlic and sauté for 2-3 minutes, or until the onion is soft and translucent.
3. Add the green curry paste and stir to combine.
4. Add the mixed veggies and sauté for 5-7 minutes, or until they are tender-crisp.
5. Add the drained and rinsed kidney beans to the skillet and stir to combine.
6. Pour in the can of coconut milk and stir well.
7. Add the agave nectar or maple syrup, soy sauce or tamari, and lime juice to the skillet and stir to combine.
8. Reduce the heat to low and let the curry simmer for 5-10 minutes, or until it has thickened slightly.
9. Season with salt and pepper to taste.
10. Serve the curry over cooked rice and garnish with fresh cilantro, if desired.

4. Thursday

Breakfast

Vegan Protein Pancakes with Blueberries and Almond Butter

Prep time: 20 minutes

Ingredients:

• 1 cup whole wheat flour
• 2 tbsp ground flaxseed
• 1 scoop vegan protein powder
• 1 tsp baking powder
• 1/2 tsp cinnamon
• 1 cup almond milk
• 1 tbsp maple syrup
• 1/2 cup blueberries
• 2 tbsp almond butter

Preparation:

1. In a large bowl, whisk together the whole wheat flour, ground flaxseed, vegan protein powder, baking powder, and cinnamon.
2. Add the almond milk and maple syrup and stir until combined.
3. Fold in the blueberries.
4. Heat a non-stick skillet over medium heat.
5. Ladle the pancake batter onto the skillet to form 4-5 inch pancakes.
6. Cook for 2-3 minutes on each side, until the pancakes are lightly browned and cooked through.
7. Serve the pancakes topped with almond butter.

Lunch

Vegan Black Bean and Sweet Potato Tacos

Prep time: 30 minutes

Ingredients:

• 2 sweet potatoes, peeled and diced
• 1 tbsp olive oil
• 1 can black beans, drained and rinsed
• 1 tbsp taco seasoning
• 1/4 cup water
• 8 corn tortillas
• 1 avocado, sliced
• 1/4 cup cilantro, chopped
• 1 lime, cut into wedges

Preparation:

1. Preheat the oven to 400°F.
2. Toss the diced sweet potatoes with olive oil and spread them out on a baking sheet.
3. Roast for 25-30 minutes, until tender and lightly browned.
4. In a medium pot, heat the black beans, taco seasoning, and water over medium heat.
5. Cook for 5-7 minutes, until the beans are heated through and the water has mostly evaporated.
6. Warm the corn tortillas in the microwave or on the stovetop.
7. each tortilla with roasted sweet potatoes, black beans, sliced avocado, and chopped cilantro. Serve with lime wedges on the side.

Dinner

Vegan Mushroom Stroganoff with Whole Wheat Pasta

Prep time: 40 minutes

Ingredients:

• 1 lb whole wheat pasta
• 2 tbsp vegan butter
• 1 onion, chopped
• 2 cloves garlic, minced
• 16 oz mushrooms, sliced
• 1/4 cup all-purpose flour
• 2 cups vegetable broth
• 1/2 cup almond milk
• 2 tbsp nutritional yeast
• Salt and pepper to taste
• 1/4 cup chopped parsley

Preparation:

1. Cook the pasta according to package instructions. Drain and set aside.
2. In a large pot, melt the vegan butter over medium heat. Add the onion and garlic and cook for 3-5 minutes, until they are softened.
3. Add the sliced mushrooms and cook for another 5-7 minutes, stirring occasionally.
4. Sprinkle the all-purpose flour over the mushrooms and stir until the flour is fully incorporated.
5. Slowly pour in the vegetable broth, stirring constantly to prevent lumps from forming.
6. Add the almond milk and nutritional yeast and stir to combine.
7. Bring the mixture to a simmer and cook for 10-15 minutes, until the sauce has thickened and the mushrooms are tender.
8. Season with salt and pepper to taste.
9. Serve the mushroom stroganoff over the cooked whole wheat pasta and sprinkle with chopped parsley.

5. Friday

Breakfast

Vegan Breakfast Burrito with Tofu Scramble and Avocado

Prep time: 25 minutes

Ingredients:

• 1 package extra firm tofu, drained and crumbled
• 1 tbsp olive oil
• 1/2 onion, chopped
• 1/2 bell pepper, chopped
• 1/2 tsp turmeric
• 1/2 tsp cumin
• Salt and pepper to taste
• 2 large whole wheat tortillas
• 1 avocado, sliced
• Salsa for serving

Preparation:

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and bell pepper and cook for 3-5 minutes, until they are softened.
3. Add the crumbled tofu, turmeric, cumin, salt, and pepper to the skillet.
4. Cook for 5-7 minutes, until the tofu is lightly browned and seasoned.
5. Warm the whole wheat tortillas in the microwave or on the stovetop.
6. Fill each tortilla with the tofu scramble and sliced avocado.
7. Serve with salsa on the side.

Lunch

Vegan Quinoa and Black Bean Salad

Prep time: 20 minutes

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 can black beans, drained and rinsed
• 1/2 cup corn
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, chopped
• 1/4 cup cilantro, chopped
• Juice of 1 lime
• 1 tbsp olive oil
• Salt and pepper to taste

Preparation:

1. Cook the quinoa in a pot with 2 cups of water according to package instructions. Fluff with a fork and let cool.
2. In a large bowl, combine the cooked quinoa, black beans, corn, cherry tomatoes, red onion, and cilantro.
3. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
4. Drizzle the dressing over the quinoa salad and toss to combine.

Dinner

Vegan Lentil Shepherd's Pie

Prep time: 60 minutes

Ingredients:

• 2 cups green lentils, rinsed
• 4 cups vegetable broth
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 can diced tomatoes
• 1 tsp dried thyme
• Salt and pepper to taste
• 4 cups diced sweet potatoes
• 1/4 cup almond milk
• 2 tbsp vegan butter

Preparation:

1. Preheat the oven to 375°F. In a large pot, bring the lentils and vegetable broth to a boil.
2. Reduce heat to low, cover the pot, and simmer for 20-25 minutes, until the lentils are tender.
3. In a large skillet, heat 1 tbsp of olive oil over medium heat.
4. Add the onion and garlic and cook for 3-5 minutes, until they are softened.
5. Add the carrots and celery and cook for another 5 minutes, stirring occasionally.
6. Add the lentils, vegetable broth, diced tomatoes, thyme, salt, and pepper to the pot. Bring to a boil, then reduce heat to low, cover the pot, and simmer for another 10-15 minutes, until the vegetables are tender and the mixture has thickened.
7. Meanwhile, place the diced sweet potatoes in a pot and cover with water. Bring to a boil and simmer for 10-15 minutes, until the sweet potatoes are tender.
8. Drain the water and mash the sweet potatoes with almond milk and vegan butter.
9. Season with salt and pepper to taste.
10. Transfer the lentil mixture to a large baking dish and spread the mashed sweet potatoes over the top.
11. Bake for 20-25 minutes, until the shepherd's pie is heated through and the sweet potato topping is golden brown.

6. Saturday

Breakfast

Vegan Blueberry Oatmeal Pancakes

Prep time: 30 minutes

Ingredients:

• 1 1/2 cups whole wheat flour
• 1/2 cup rolled oats
• 2 tsp baking powder
• 1/4 tsp salt
• 2 tbsp maple syrup
• 1 1/4 cups almond milk
• 1 flax egg (1 tbsp flaxseed meal + 3 tbsp water)
• 1 tsp vanilla extract
• 1 cup fresh blueberries

Preparation:

1. In a mixing bowl, whisk together the whole wheat flour, rolled oats, baking powder, and salt.
2. In a separate bowl, combine the maple syrup, almond milk, flax egg, and vanilla extract.
3. Add the wet ingredients to the dry ingredients and stir until well combined.
4. Fold in the fresh blueberries.
5. Heat a non-stick pan over medium heat.
6. Pour 1/4 cup of the pancake batter onto the pan for each pancake. Cook for 2-3 minutes on each side, until the pancakes are golden brown.

Lunch

Vegan Roasted Vegetable Wrap with Hummus

Prep time: 35 minutes

Ingredients:

• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/2 onion, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 4 whole wheat tortillas
• 1/2 cup hummus
• 1/4 cup chopped fresh parsley

Preparation:

1. Preheat the oven to 425°F.
2. Toss the sliced zucchini, red bell pepper, and onion with olive oil, salt, and pepper.
3. Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes, until they are tender and lightly browned.
4. Warm the whole wheat tortillas in the microwave or on the stovetop.
5. Spread each tortilla with hummus, then add the roasted vegetables. Sprinkle with fresh parsley.

Dinner

Vegan Black Bean and Sweet Potato Chili

Prep time: 40 minutes

Ingredients:

• 2 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 bell pepper, chopped
• 1 large sweet potato, peeled and diced
• 1 tsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1/4 tsp cayenne pepper
• 1 can diced tomatoes
• 1 can black beans, drained and rinsed
• 2 cups vegetable broth
• Salt and pepper to taste

Preparation:

1. Heat the olive oil in a large pot over medium heat.
2. Add the chopped onion and garlic and cook for 3-5 minutes, until they are softened.
3. Add the chopped bell pepper, diced sweet potato, chili powder, cumin, smoked paprika, and cayenne pepper to the pot.
4. Cook for another 5 minutes, stirring occasionally.
5. Add the diced tomatoes, black beans, and vegetable broth to the pot. Bring to a boil, then reduce heat to low and simmer for 20-25 minutes, until the sweet potatoes are tender and the chili has thickened.
6. Season with salt and pepper.

7. Sunday

Breakfast

Hearty Vegan Porridge

Prep time: 5-10 minutes

Ingredients:

• 1 cup rolled oats
• 2 cups plant-based milk (such as almond, soy, or oat milk)
• 1/2 tsp ground cinnamon
• 1/2 tsp vanilla extract
• Pinch of sea salt
• Toppings of your choice (such as fresh fruit, nuts, seeds, or maple syrup)

Preparation:

1. In a medium saucepan, combine the rolled oats, plant-based milk, cinnamon, vanilla extract, and sea salt. Stir to combine.
2. Place the saucepan over medium heat and bring the mixture to a simmer. Reduce the heat to low and stir occasionally to prevent the mixture from sticking to the bottom of the pan.
3. Cook the porridge for 5-10 minutes, or until it reaches your desired consistency. If the porridge is too thick, add more plant-based milk to thin it out.
4. Once the porridge is cooked, remove it from the heat and let it sit for a minute or two to thicken up.
5. Serve the porridge in bowls and top with your favorite toppings, such as fresh fruit, nuts, seeds, or maple syrup.

Lunch

Vegan Quinoa and Kale Salad with Roasted Chickpeas

Prep time: 35 minutes

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1/2 bunch kale, chopped
• 1/2 red onion, sliced
• 1/4 cup dried cranberries
• 1/4 cup chopped almonds
• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and pepper to taste
• 1 can chickpeas, drained and rinsed

Preparation:

1. Preheat the oven to 400°F.
2. Toss the chickpeas with olive oil, salt, and pepper.
3. Spread in a single layer on a baking sheet and roast for 20-25 minutes, until they are crispy.
4. In a medium saucepan, bring the quinoa and water to a boil.
5. Reduce heat to low and simmer for 15-20 minutes, until the quinoa is tender and the water has been absorbed.
6. In a large mixing bowl, whisk together the olive oil, balsamic vinegar, Dijon mustard, garlic, salt, and pepper.
7. Add the cooked quinoa, chopped kale, sliced red onion, dried cranberries, and chopped almonds to the bowl. Toss to combine.
8. Top with the roasted chickpeas.

Dinner

Vegan Lentil and Vegetable Stir-Fry

Prep time: 30 minutes

Ingredients:

• 1 cup green lentils, rinsed
• 2 cups water
• 1/2 onion, sliced
• 1 garlic clove, minced
• 1 carrot, sliced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 tbsp olive oil
• Salt and pepper to taste
• 2 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tbsp cornstarch
• 1 tbsp water
• Cooked brown rice

Preparation:

1. In a medium saucepan, bring the lentils and water to a boil. Reduce heat to low and simmer for 20-25 minutes, until the lentils are tender and the water has been absorbed.
2. In a large pan, heat the olive oil over medium heat. Add the sliced onion and minced garlic. Cook for 3-5 minutes, until they are softened.
3. Add the sliced carrot, red bell pepper, and zucchini to the pan. Cook for 5-7 minutes, until the vegetables are tender.
4. In a small bowl, whisk together the soy sauce, maple syrup, cornstarch, and water.
5. Add the cooked lentils and the soy sauce mixture to the pan. Stir for 1-2 minutes, until the sauce has thickened and everything is heated through.
6. Serve over cooked brown rice.

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