On sundays I like to make meal plans for the rest of the week. A meal plan has really helped out me and my family because we don’t have to spend as much time grocery shopping and we can make some of the things the day before. I think that a meal plan can help out a lot of others too so I decided to share my meal plan for next week. I have chosen not to write the calories because I think that calorie counting is a dangerous thing that can cause an eating disorder but the recipes is of course vegan and healthy. I think that this meal plan is great if you want to try the vegan lifestyle for a week or maybe even permanent. I have changed up some of the recipes to make sure that it fitted into the grocery list (I have left out some of the ingredients if it only is used in one recipe) and to make sure that there is enough protein.
Monday
Breakfast: Instant oatmeal smoothie
Start you week of with this oatmeal smoothie that will keep you full for the rest of the morning. This recipe serves 2 persons so just make the half if it is only for you. You can use water instead of almonds milk and add some neutral vegan protein powder for more protein.
Lunch: Carrot apple salad
This salad is perfect for a light lunch. The orange and raisins gives you energy to get through the day and the beans gives you some protein. This recipe serves 2 persons so just make the half if your are one person.
Snack: Cacao coconut bites and green tea
These cacao coconut bites is perfect for when you are having sugar cravings because they taste like a treat but they are much healthier. Make a ton of these and keep them in the fridge for when you are filling like eating a snack.
Dinner: Portobello Mushroom stir fry
I know that most people dosn’t like mushrooms and I am actually one of those people but instead of just avoiding them am I trying to incorporate them into one meal a week. In that way will I get used to the taste of them. Use your chosen type of oil instead of the sesame oil and quinoa instead of brown rice for more protein. This recipe serves 2-3 people.
Tuesday
Breakfast: Apple pie oatmeal
Oats is a must for me on those days when I am working out or doing a lot of things where I don’t know when I will be able to get my next meal. I like to make this recipe as overnight oats because I don´t have the time to cook in the morning. I just mix my oats, the cinnamon and water in a container and top it of with apples and walnuts in the morning. You can add protein powder if you want more protein. This recipe serves 2 persons.
Lunch: Avocado grapefruit salad
Make this salad for lunch but use spinach instead of arugula and either walnuts or almonds instead of macadamia nuts if you don’t have them already. I don’t like dressing on my salads but you can of course also make the dressing if you like. This recipe serves 2-3 people. You can make a little extra if you want a side salad to your dinner.
Snack: Sliced vegetables or cacao coconut bites
For a snack can you either eat some sliced vegetables or some of the cacao coconut bites from monday. Drink a cup of tea (or two) whenever you feel like it throughout the day.
Dinner: Sesame garlic noodles
Make this noodle recipe with noodles made from beans for extra protein. If you are struggling to find tempeh like me can you always use tofu instead.
Wednesday
Breakfast: Creamy pineapple cucumber smoothie
If you aren’t the biggest fan of green smoothie but would like to be is this smoothie perfect. I have always hated green smoothie but this smoothie have changed my perspective of that because you barely can taste the veggies because the lime and pineapple is overpowering the taste. You can always top with granola or any topping of your choice if you tend to get hungry when you are eating a light breakfast. I like to just use water instead of coconut milk because I can’t taste it anyways. This recipe serves 1 person. You can prepare the ingredients the night before if you don’t have time in the morning.
Lunch: Dill beet chickpea salad
For lunch will you have another salad filled with beans but this time is it chickpeas. I like to roast the chickpeas. If you have leftovers can you always eat them as a side salad for dinner. Roast some extra chickpeas for a snack for thursday.
Snack: Sliced vegetables or cacao coconut bites and tea.
Dinner: Sweet potato and roasted pepper soup
For dinner will you have this delicious sweet potato soup that makes 4-6 servings. You can also add beans for more protein.
Thursday
Breakfast: Sunrise juice
Start of your morning with this juice with grapefruit and apple that serves 1-2 persons. If you don’t have a juicer can you just blend the ingredients.
Lunch: Roasted cauliflower and radishes
Enjoy these roasted cauliflowers and radishes. You can use some of the sunflower seeds if you don’t have mustard- and fennel seeds already. This recipe serves 2 persons.
Snack: Roasted chickpeas
If you had any leftover chickpeas from the day before is now the time to eat them as a snack.
Dinner: Curry apple fried rice
Make this curry apple fried rice using quinoa instead of rice for more protein. This recipe serves 2 people. Make some extra quinoa for your lunch tomorrow.
Friday
Breakfast: Banana pomegranate oatmeal
Make this recipe as overnight oats using chia seeds instead of flaxseeds and top with banana and pomegranate in the morning. Save some of the pomegranates for lunch.
Lunch: Sweet potato quinoa salad
Use the pomegranate that you saved from your breakfast and the quinoa from yesterdays dinner to make this delicious sweet potato salad. This recipe makes 6 servings so you can either cut down the recipe or eat the rest as a side salad for dinner.
Dinner: Fire-roasted tomato & mung bean soup
If you have any leftovers from the roasted chickpeas can you top this vegetable filled soup of with them. This recipe makes 6 servings.
Dessert: Carrot cupcakes
It is friday and that means that it is time to treat yourself with these healthier carrot cupcakes.
Saturday
Breakfast: Overnight oats topped with this strawberry rhubarb chia jam
Make some overnight oats using 1/2 cup oats, 1 tbsp chia seeds and water or nutmilk. Top it off with strawberry rhubarb chia jam.
Lunch: Falafels with roasted carrot & dill hummus
For lunch will you have these falafels with carrot and dill hummus. Make a couple of bigger ones for the “beef” for the burger that you will have for dinner tomorrow. Don’t worry if you have any leftover hummus. You will be eating it for a snack tomorrow.
Snack: Cacao coconut bites or carrot cupcakes
You can either have the usual snack or you can treat yourself with some of the cupcakes you ate as a dessert yesterday.
Dinner: Curry with apples, kale and chickpeas
Use quinoa instead of rice for more protein. I like to use roasted chickpeas instead of boiled one. Top the dish with almonds instead of cashews.
Sunday
Breakfast: Spinach waffles topped with the rest of the rhubarb jam
Top off these healthy waffles with any leftover jam from yesterdays breakfast.
Lunch: A salad made with the leftover vegetables from the rest of the week
Make a salad out of any of the vegetables that you have left from the rest of the week. Remember to save some for dinner.
Snack: Carrot sticks and leftover hummus
Dinner: Veggie burgers with falafels
Grocery list:
Fruit and veggies:
- 18 carrots
- 1 head garlic
- 2 mushrooms
- 5 bell peppers
- 1 broccoli
- 7 onions
- 1 head kale
- 6 beets
- 1 head celery
- 2 zucchini
- 1 cucumber
- 1 container dill
- 1 container basil
- 1 cauliflower
- 18 radishes
- 1 container cilantro
- 5 asparagus
- 6 sweet potatoes
- 1 package of spinach
- 1 container persily
- 3 bananas
- 6 apples
- 1 orange
- 1 ginger
- 4 limes (or 2 more lemons if you can’t get limes)
- 4 lemons
- 1 pineapple
- 1 grapefruit (or orange)
- 1 pomegranate (fresh or frozen)
- 150 g strawberries (fresh or frozen)
- 150 g rhubarbs (fresh or frozen)
- 1 fennel
- 1 avocado
- 400 g dates
- 150 g raisins
Grains:
- 1 ( 1kg) oats
- 2-3 bag of quinoa (depending on the size)
- 1 package of vegan noodles (bean noodles for more protein)
- Vegan burger buns
Nuts and seeds essentials:
- 1 package of walnuts
- 1 package of sesame seeds
- 1 package of shredded coconut
- 1 package of sunflower seeds
- 1 package of chia seeds
- 1 package of almonds
Condiment and spices:
- Vinegar
- Agave nectar (or any other natural sweetener)
- Tamari
- Oil of choice (olive oil, avocado oil or your favorite)
- Dijon mustard
- Cinnamon
- Cacao powder
- Red pepper flakes
- Curry powder
- Cumin
Canned and jarred
- 1 container peanut butter
- 2 cans of coconut milk
- 3 cans of chopped tomatoes
- 1 can of mung beans (or just use some of the green beans)
- 1 can of green beans
- 4 cans of chickpeas
- 1 can of tahin
Other:
- Vegan vegetable broth
- 1 package of tempeh (or tofu if you can’t get tempeh)
- Green tea or any other tea of choice
- Optional: vegan protein powder
Disclaimer: I am not a dietitian. I have made this meal plan for myself and have chosen to share it because I though that I would be helpful for some people. This meal plan is not made by a professional.