One-Week Vegan Meal Plan, Recipes, and Grocery List

vegan dietThis year during Lent, I successfully gave up meat, dairy, and fish — otherwise known as a vegan diet. It was an extremely insightful experience.

I thought for sure I would be hungry, but I wasn’t. I thought for sure I’d have cravings, and I did, but they weren’t anywhere near as extreme as I expected.

Benefits I Experienced From Eating a Vegan Diet

Here are a few of the delightfully unexpected benefits I experienced while on a vegan diet:

  • I didn’t feel bloated and tired after meals.
  • I had more energy — even plenty of energy for exercising.
  • I discovered a lot of new dishes I would never have found otherwise.
  • I lost a few pounds.

I never would have been able to stick to a vegan diet if I hadn’t prepared in advance with meal plans. Here’s one of my meal plans that I hope you find helpful, if/when you decide to try going vegan.

Every one of these recipes takes half an hour or less because I know we all want fast, healthy, delicious meals!

One-Week Vegan Meal Plan

BreakfastLunchSnackDinner
SundayScrambled tofu and veggies with hashbrownsMango, corn, black bean and onion saladApple or banana and peanut butterMock meatloaf with creamy chive mashed potatoes
MondayTofu and mushroom breakfast burrito with salsaBlack bean soupHummus and falafel chips or sliced carrots and celeryPad Thai
TuesdayMy breakfast smoothie replaced with soy yogurtPeanut butter and jelly with fruitCelery with peanut butter and raisinsVegan eggplant parmesan
WednesdaySteel-cut oatmeal with raisins, nuts and maple syrupAmy’s South-west burritoApplesauce
cup
Veggie spaghetti with marinara sauce
ThursdayBanana muffinsRoasted red pepper and tomato soup with avocado Vegan ice cream sandwichVegan tacos
FridaySoy yogurt parfait with berries and granolaAmy’s brown rice bowlMixed nuts Buffalo wing-style “chicken” nuggets and homemade French fries
SaturdayVegan pancakes with maple syrupQuinoa with grilled veggies and chick peasFalafel chips and guacamoleCreamy pasta salad with artichoke hearts

Recipes for the One-Week Vegan Meal Plan

Scrambled Tofu and Veggies With Hashbrowns

Time: 15 minutes
Serves: 2 people

1/2 block of firm tofu, chopped
1/4 cup chopped bell pepper
1/4 cup chopped onion
1 thinly sliced potato
2 tablespoons extra virgin olive oil
Salt and pepper to taste

Directions

  1. Add 1 tablespoon olive oil to skillet and cook sliced potatoes with a dash of salt and pepper over medium heat until tender, about 15 minutes.
  2. While potatoes are cooking, in another skillet, add the other tablespoon of olive oil. Cook the chopped tofu, bell pepper, and onions over medium heat until tender, about 10 minutes.
  3. Serve with hot sauce and/or ketchup.

Tofu and Mushroom Breakfast Burrito With Salsa

Time: 10 minutes
Serves: 2 people

1/2 block of firm tofu, chopped
8 baby Portobello mushrooms, chopped
1 tablespoon of extra virgin olive oil
8 small corn, 4 medium or 2 large whole wheat or corn tortillas (Ezekiel is a good vegan-friendly brand)
Dash of garlic powder
Salsa for garnish

Directions

  1. Coat pan with olive oil and cook chopped tofu and mushrooms and garlic over medium heat until mushrooms are browned and tender, about five to seven minutes.
  2. Place cooked mushrooms and tofu in tortilla(s), add salsa and roll it up.

My Breakfast Smoothie With Soy Yogurt

Use my same breakfast smoothie recipe, just swap out the Greek yogurt for vanilla soy yogurt and stevia or maple syrup for the honey. It’s just as delicious, I promise!

Steel Cut Oatmeal With Raisins, Nuts, and Maple Syrup

Follow the instructions according to the package. Mix in the raisins, nuts, and maple syrup once the oatmeal is fully cooked.

Vegan Banana Muffins

Time: 30 minutes
Serves: 6 people

3 ripe bananas, peeled and mashed
1 cup raw sugar
2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
1/4 cup extra virgin olive oil
1/2 cup raisins
1/2 cup chopped walnuts

Directions

  1. Preheat oven to 350 degrees.
  2. Mix together ingredients in a large bowl until smooth.
  3. Fill lined muffin cups or an oiled and floured muffin baking sheet 2/3 way full.
  4. Bake for about 20 minutes or until toothpick comes out clean.

Soy Yogurt Parfait With Berries and Granola

In a glass or small bowl, start with a vanilla soy yogurt base, add a layer of berries followed by a layer of granola. Repeat the alternating layers.

Vegan Pancakes With Maple Syrup

This recipe is courtesy of my friend Jennifer Blanchard at Inky Bites.

Time: 20 minutes
Serves: 2 people

1 cup whole wheat flour
2 teaspoons baking powder
1 ripe banana
1 teaspoon vanilla
1 cup to 1 and 1/4 cup of almond or rice milk
1 tablespoon agave nectar or maple syrup
Optional: nuts, berries, maple syrup for topping

Directions

  1. Mix flour and baking powder together.
  2. In a separate bowl mash banana with almond milk until the lumps are mostly out. (Start with 1 cup and add more if necessary.)
  3. Add vanilla and agave nectar or maple syrup to banana mixture.
  4. Mix banana bowl with flour bowl, whisking to remove lumps.
  5. Cook until golden brown over medium-low heat.

Mango, Corn, Black Bean, and Onion Salad

Time: 10 minutes
Serves: 4 people

2 mangos
1 can of corn or frozen corn
1 can of black beans
1/2 red onion, thinly sliced
1/2 cup cilantro
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice
kosher salt and black pepper to taste

Directions

  1. In a large bowl, combine the corn, beans, onion, and cilantro.
  2. In a small bowl, whisk together the oil, lime juice, salt, and pepper.
  3. Drizzle dressing over the salad and gently toss.

Black Bean Soup

I recommend this black bean soup recipe from PETA. (I have no affiliation with PETA, I just like the organization’s vegan recipes.)

Peanut Butter and Jelly With Fruit

Ah, the old-school classic: peanut butter and jelly. If possible, use an organic jelly or try one from your local Farmer’s Market. Pair it with and apple, banana or whatever fresh fruit you prefer.

Amy’s Southwestern Burrito

I adore Amy’s products, especially the burritos. They have a lot of vegan and vegetarian-friendly options.

Roasted Red Pepper and Tomato Soup With Avocado

I recommend the Pacific Natural Food’s Organic Roasted Red Pepper and Tomato Soup. I like mine with some sliced avocado on top; black beans and/or corn is good in it, too.

Amy’s Brown Rice Bowl

Amy’s Brown Rice Bowl is another quick, easy and healthy option I grab when I’m short on time.

Quinoa With Grilled Veggies and Chick Peas

Time: 30 minutes
Serves: 4 people

1 pound carrots, chopped
1 pound mushrooms, chopped
2 tablespoons extra virgin olive oil
salt and pepper to taste
1 can chick peas
2 tablespoons lemon juice
1 cup quinoa
1/2 pound spinach
1/4 cup chopped or crushed pistachios

Directions

  1. Heat oven to 425° F. On a rimmed baking sheet, toss the carrots and mushrooms with the oil, salt, and pepper. Roast, tossing once, until tender, 15 to 20 minutes. Combine the vegetables in a large bowl and toss with the lemon juice.
  2. Meanwhile, cook the quinoa according to the package directions. Add the can of rinsed chickpeas. Divide the spinach among plates and top with the warm quinoa and vegetables. Sprinkle with the pistachios and drizzle with the oil.

Mock Meatloaf With Mashed Potatoes

I used PETA’s mock meatloaf recipe and creamy chive mashed potatoes recipe. I recommend using whole wheat bread instead of the white bread for a more nutritious swap.

Vegan Pad Thai

Again, I used this easy vegan pad thai recipe from PETA. Don’t be scared by the long list of ingredients — it’s still quick to make!

Vegan Eggplant Parmesan

I used this beautiful vegan eggplant parmesan recipe from Oh She Glows. Angela Liddon has such beautiful food photos — I wish I had her photography skills!

Veggie Spaghetti With Marinara Sauce

It doesn’t get faster or easier than this — just chop up your favorite veggies (or whatever is left in the refrigerator!) and add them to your favorite simple marinara sauce. Cook your whole wheat pasta according to the directions on the package and top with your fresh, healthy marinara sauce.

Vegan Tacos

I used this yummy vegan taco recipe from Bon Appétit. If you haven’t discovered soy chorizo — it is amazing!

Buffalo Wing-Style ‘Chicken’ Nuggets and Homemade French Fries

I found this Buffalo wing-style “chicken” nuggets recipe from PETA. I made my own fries to go with it.

My Homemade Fries

Time: 30 minutes
Serves: 4

4 small or 2 large russet potatoes, cut into 1/4-inch strips
2 tablespoons olive oil
salt and pepper

Directions

  1. Heat the oven to 350 degrees.
  2. Coat a baking sheet with the olive oil and toss potato strips until they are evenly coated in the oil. Sprinkle heavily with salt and pepper.
  3. Bake for 25 minutes, turning once, until fries are golden.

Creamy Pasta Salad With Artichoke Hearts

Who says going vegan can’t be rich and delicious? This creamy pasta salad with artichoke hearts recipe from PETA proves how satisfying going vegan can be.

Grocery List for the One-Week Vegan Meal Plan

Produce

Bell peppers
Onions
Baby Portobello mushrooms
Bananas
Apples
Russet potatoes
Raisins
Spinach or kale
Blueberries
Sliced or shredded carrots
Strawberries
Chopped walnuts
Pistachios
Black beans — fresh, canned, or frozen
Corn — fresh, canned, or frozen
Mangos — fresh or canned
Avocados
Chick peas
Water chestnuts
Bean sprouts
Snow peas
Chopped peanuts
Green chillies
Eggplant
Jalapeño chile
Artichoke hearts

Condiments and Spices

Garlic powder
Garlic salt
Nutmeg
Salsa
Hemp seeds
Chia seeds
Salt (I recommend a sea salt or kosher salt)
Pepper
Maple syrup
Red pepper flakes
Cumin
Extra virgin olive oil
Ketchup
Mustard
Soy sauce
Apple cider vinegar
Oregano
Parsley
Basil
Cilantro
Vegan mayonnaise
Shake-n-Bake Buffalo wing coating powder

Meat and Dairy Substitutes

Firm tofu
Vanilla soy yogurt
Almond milk or rice milk
Gimme Lean Beef (meat alternative)
Daiya “cheese”
Soy chorizo
Vegan “chicken”

Miscellaneous

Rolled oats
Orange juice
Stevia
Raw sugar
Brown sugar
Whole wheat flour
Baking soda
Vanilla
Granola
Lime juice
Lemon juice
Vegetable stock
Peanut butter or almond butter
Jelly
Amy’s Southwestern Burrito
Amy’s Brown Rice Bowl
Pacific Natural Food’s Roasted Red Pepper and Tomato Soup
Quinoa
Soba, rice or other noodles
Breadcrumbs
Pasta or marinara sauce
Vegetarian refried black beans
Corn tortillas
Whole wheat pasta

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2 Responses to One-Week Vegan Meal Plan, Recipes, and Grocery List

  1. Thanks for sharing my vegan pancake recipe! I also have a pumpkin pie version of them posted on my blog. I’m glad the experiment was a success for you!

  2. Laura Lee Bloor says:

    You’re welcome, Jennifer!

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