Use minimal effort and minimal waste to create healthy plant based meals your whole family will love with this weekly vegan meal plan!
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
The lazy days of summer work best with minimal work when it comes to meals. You can only have so many PB&J’s before you start feeling like a bad mom. I mean, we need some sort of veggie to keep on this path of healthy life, but man is it easy to throw a few carrots at the family and call it a day. Well lucky for all of you, I devised a plan to beat the lazy siren call. It’s a minimal waste, less effort weekly vegan meal plan!
Back in April when I celebrated earth month with one of my favorite brands, Silk, I created this amazing buddha bowl and filled it with veggies that you may have otherwise let go bad because they were forgotten leftovers. An effortless way to use up food that would otherwise go to waste.
So when Silk approached me to create a piece celebrating the beginning of summer, I immediately thought of putting together the lazy moms guide to easy zero waste plant-based meals. Have you ever heard of work smarter not harder? This is it. Boom. Done.
Recipes and shopping list for your plant-based week
The recipes here are in a specific order 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 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 a stuffed sandwich, this is what I do).
Day #1 Vegan Grilled Burritos
- This recipe is originally for 2 burritos, but I am doubling it to adapt it for 4 burritos, however this will 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, for the burgers (recipe 2) and for the taquitos (recipe 5). You will use 2 cups of it for this recipe (including both todays meal and when you eat it again on day 6), you will use 1/2 cup for day 2 recipe and 1 1/2 cups for day 5 recipe.
- You can rinse all the black beans now (a total of 4 1/4 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 1/4 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.
- Use 1/2 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 yesterdays 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.
- 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 Veggies and Pasta
- Roast all 5 3/4 cups of veggies today (save 1 3/4 cup for tomorrow’s recipe)
- Use the leftover pesto from yesterdays recipe as an additional topping for the pasta.
Day #5 Taquitos
- You will double the original recipe to have enough for 4 people.
- Use the leftover 1 3/4 cup roasted veggies when making these. Doubling the recipe calls for 2 cups veggies, but this is fine, we will add more beans.
- Use 2 1/2 cups black beans instead of lentils.
- Use the leftover salsa crema (should be 1 1/2 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 Second serving 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 Portobello Steak Sandwich
- 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.
I have divided the shopping list into sections to make it easy. This list is everything you need to make each days meal. Every meal is planned for 4 people, except for the portobello sandwiches which are for 6 (just save the extra for another day or add it to make a fuller sandwich), so if you need to feed more or less plan accordingly.
The burritos you will eat twice (day 1 and day 6). Optional additions noted, optional toppings that need a recipe at the bottom.
Weekly Vegan Meal Plan Shopping List 1
- 3 avocados
- 2 tablespoons fresh lemon juice
- 1/4 cup cooked red potato , about 1/2 of a small potato, a russet potato will work too
- 2 cups cabbage
- 2 cups spinach
- 2 cups shredded lettuce
- 12 cups mix of baby kale , baby arugula, mizuna and radicchio (I used the Earthbound Farm Kale Italia mix or you can buy each separately in a 2:2:1:1 ratio with kale and arugula being the 2, if you can't find them all just use what you find)
- 8 portobello mushrooms
- 5 3/4 cup mix of your favorite veggies , to roast and mix with pasta and to be used in the rolled taco bean filling
- 3 spring onions , need 2 cups chopped
- 1 small sweet onion
- 1 small green bell pepper
- 1 small red bell pepper
- 2 cherry bomb peppers , or other spicy peppers of choice, optional for spicy portobello steak sandwiches
- 5-9 medium garlic cloves
- 1 tablespoon parsley
- Corn , optional topping for burritos
- Cilantro , optional topping for burritos
- Tomatoes , fresh or sundried (optional to top pasta)
- 5 ¾ cups black beans , about 4 ½ cans
- 1 can cannellini or garbanzo beans , optional to top pasta
- 1 3/4 cups jarred salsa , plus optional extra to top burgers and/or rolled tacos
Pasta and Grains
- 3 cups cooked brown rice , about 1 cup dry or can buy ready frozen to make it easy
- 5 cups cooked faro , about 2-2 1/2 cups uncooked, pearled takes less time to cook but has less nutrients
- 16 ounces of your favorite pasta
Breads and Baked Goods
- 8 tortillas , 12 inch
- 18 corn tortillas , 8 inch
- 4 burger buns
- 4 hot dog or sub sandwich buns , for the portobello recipe, get 6 if you want to make the extra 2
- 2 cups cashews
- 2 cups pine nuts , or sub walnuts if preferred
Baking and Spices
- 2 cups veggie broth , plus extra to sauté 2 recipes and roast (or cook with your favorite oil)
- 2 tablespoons cornmeal or brown rice flour , either works, see burger recipe for difference
- 2 tablespoons brown rice flour
- 2 teaspoons onion powder
- 2 teaspoons chili powder
- 2 teaspoons smoked paprika
- 1/2 teaspoon sea salt , plus extra to taste
- ground black pepper to taste
- 1 1/2 cups Silk Cashew Milk
- 4-6 slices non dairy cheese , optional for portobello sandwiches
Optional toppings for meals that need recipes:
Maple Miso Balsamic Sauce (for stuffed portobellos)
- 1/4 cup plus 2 teaspoons maple syrup
- 1/4 cup chickpea miso or can use white
- 1/2 cup plus 4 teaspoons balsamic vinegar
Hemp Almond Parmesan (to sprinkle on pasta)
See Portobello Steak Sandwich recipe for optional cheese sauces to use as toppings or use suggested ready cheese slices above
- Print out the shopping list and gather all the ingredients.
- Follow my day to day instructions in the post so make each nights meal, paying careful attention to the notes.
- Feed your family amazing meals, with less effort and minimal waste!
- Every meal is planned for 4 people, except for the portobello sandwiches which are for 6 (just save the extra for another day or add it to make a fuller sandwich), so if you need to feed more or less plan accordingly.
- Calories and prep/cook times are based on an average per serving per recipe and not exact. Please see original recipes for a more accurate calculation.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
So what do you think of my first vegan meal plan? Can you do it? I try and plan my weeks a lot like this. I meal plan every Sunday, make my list and buy just what I need.
Even though we pretty much eat all organic and/or local produce and other foods, we do really well staying within our budget for weekly groceries since I do this.
There have been a few random weeks here and there that I don’t meal plan, and not only is my bill more but we also end up with things we don’t use that I then need to find a way to use them up the following week because I hate wasting food.
Give this vegan meal plan a try and let me know what you think! Although it takes some puzzle solving and extra thinking skills, I’d love to create more if you all find it useful. Leave me a comment below, let me know what you liked, didn’t like (yes I want to know since it’s my first one and I’d love to make it better), and if you’d like to see more of these.
You can also snap pictures of the meals you make and tag me on Facebook or on Instagram at veggiesdontbite #veggiesdontbite so I can see all the remakes! So excited to see how it goes! What will you do with all your extra time? Me, you’ll find at the beach or the pool and perhaps enjoying a nice cold glass of wine. Cheers friends!
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.