Nourishing, Everyday Vegan Meal Plan

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Nourishing, Everyday Vegan Meal Plan

Planning a week's worth of balanced, satisfying vegan meals may seem like a challenge, especially if you're new to plant-based eating. Whether you're transitioning to a vegan diet, incorporating a meatless Monday challenge into your routine or simply curious about meatless cooking, there's good news: it's incredibly easy to source the nutrients you need and experience abundant flavor with plant foods. As this meal plan demonstrates, a lot of your favorite meals, from sandwiches to salads to soups, might be vegan already.

Key
Gena Hamshaw
Developed by

Gena Hamshaw

Gena Hamshaw is a vegan food blogger and recipe developer, whose work has been featured in Whole Living, Time, Wired and O Magazine.
http://www.thefullhelping.com/

Meal Plan

Amy’s Products

  • Amy’s Black Bean & Corn Salsa
  • Amy’s Organic Lentil Vegetable Soup
  • Amy’s Organic Medium Chili with Vegetables
  • Amy’s Organic Refried Black Beans

Pantry

  • Almonds, raw or dry-roasted
  • All-purpose flour
  • Apple cider vinegar
  • Balsamic vinegar
  • Baking soda
  • 1 can black beans
  • 1 bag brown lentils
  • 1 bag brown rice
  • 1 sleeve brown rice cakes
  • 1 box brown rice cereal (puffed)
  • Brown rice syrup
  • Brown sugar
  • 1 8-ounce box buckwheat soba noodles
  • Cane sugar
  • 1 bag cashews, raw or roasted
  • 3 cans chickpeas
  • Cocoa powder (unsweetened)
  • 1 can coconut milk
  • 1 bag corn chips
  • 2 boxes whole grain crackers
  • 1 bar dark chocolate (65% or higher, check label to be sure it’s dairy-free)
  • 1 cup Medjool dates
  • 1 cup dried apricots
  • 1 cup dried cherries
  • 1 bag hemp seeds, shelled
  • Loaf whole grain bread
  • 3 quarts low-sodium vegetable broth
  • 1 cup nutritional yeast
  • 24 ounces pasta (of choice — can be gluten free or whole wheat)
  • Peanut or almond butter
  • 2 cans pinto beans
  • 1 bag oat flour
  • 1 bag quinoa, dry
  • 1 cup raisins
  • 1 bag red lentils
  • Rice vinegar
  • 1 jar roasted red bell peppers
  • 1 bag rolled or steel-cut oats
  • 1 bag sunflower seeds, raw
  • 1 jar or bag sun-dried tomatoes (oil-packed or dry-packed)
  • 1 jar tahini
  • Tamari
  • Toasted sesame oil
  • 1 8-ounce can tomato paste
  • 1 bag trail mix (fruit and nut only)
  • 1 bag walnuts, raw
  • Vanilla extract

Produce

  • 3 apples 5-ounce package arugula
  • 2 avocados
  • 5-ounce package baby spinach
  • 4 bananas
  • 1 bunch basil
  • 1 pint blueberries (or 1 bag frozen)
  • 1 bunch broccoli
  • 1 lb bag carrots
  • 1 medium head cauliflower
  • 1 small bunch celery
  • 1 bunch cilantro
  • 1 bunch collard greens
  • 1 head garlic
  • 1 bunch green onions
  • 2-3 bunches kale
  • 2 leeks
  • 4 lemons
  • 1 lime
  • 3 onions
  • 3 oranges (regular or blood orange)
  • 1 bunch parsley
  • 1 pear
  • 3 potatoes (Yukon gold or russet)
  • 1 red bell pepper
  • 1 small head red cabbage
  • 1 red onion
  • 1 head romaine lettuce
  • 2 shallots
  • 1 pint strawberries
  • 5 sweet potatoes
  • 1 tomato
  • 1 zucchini

Refrigerated

  • 6-inch corn or whole wheat tortillas
  • Ground flax meal
  • 1.8-ounce container hummus
  • Non-dairy yogurt (such as soy or almond yogurt), plain flavor
  • 2 15-ounce packages tofu, extra firm
  • 8 ounces white miso (or red miso)
  • Whole wheat
  • English muffins or burger buns
  • Whole grain wraps
  • 1/2-gallon unsweetened soy or almond milk
  • Vegan buttery spread (such as Earth Balance)

No time to cook? No problem.