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    Home ▸ Vegan Meal Plans

    Weekly Vegan Dinner Menu with Grocery List

    Last modified: November 21, 2022. Originally posted: November 21, 2022 By Sophia DeSantis

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    Collage of different vegan meals with overlay text on a healthy meal plan
    Six photos in a collage including soup, tacos, falafel, pasta, a burger and a rice bowl.

    This vegan dinner menu is going to make your week easy and stress free! A week of meals all planned out for you, plus a grocery list to go with them.

    Dinner time can be crazy and if you're looking to add more vegan dinners into your week it adds to the stress. So following a menu makes it simple and approachable!

    A photo collage of a grain bowl, soup, tacos, falafel, burger and pasta.
    Click here to subscribe

    This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.

    This post was originally published on September 26, 2016.

    I have many vegan meal plans to follow, but this dinner menu is one of my simplest and easiest! It's made for the whole family and planned out for you at every step.

    Tips for Planning Easy Vegan Dinners

    Plant-based eating can be overwhelming at first, but if you keep yourself organized, it is easy! It's great to have a guide like this one especially if you are just getting into adding more plants into your diet.

    I created this weekly vegan dinner menu from day one to day seven in the order that I think is easiest, feel free to switch it up but read each day carefully as I include ways to keep prep easier. Here are some tips to keep in mind:

    • The recipes for each day are adapted for 4 servings, but in some cases I have you freeze leftovers for another time.
      • The lentil soup is doubled so you can eat it over two nights.
    • Many of these recipes ask for a number of cups of chopped veggies, I estimated how many whole ones you will need to get the amount of chopped.
      • I rounded up so you may have more than necessary, but save for another time or for extra with the dinner on day #5 which incorporates leftover veggies.
    • For ease of shopping I also focused on using unsweetened cashew milk when non dairy milk is required. However, you are welcome to use any other plant milk you prefer.

    When I chose my plant-based milk, I always turn to Silk brand. I not only love the quality of their products, but I love the flavor!

    Vegan Dinner Menu Recipes

    Day #1

    Buffalo Chickpea Burgers
    The ultimate indulging plant based burger. Buffalo sauce flavored, filled with veggies, and paired with amazing toppings, this burger will erase all others from memory. Meat who?
    see recipe
    Buffalo chickpea burger topped with baked cornmeal and pepita crusted onion rings and pistachio buffalo cream
    • This recipe as written makes about 15 burgers. I cut it in half when writing the shopping list. If you do not halve the recipe make sure to adjust the shopping list.
      • Eat a few patties one night and freeze the rest of another time (perhaps a night you need to defrost a quick dinner).
    • When you prep for these you can also prep ahead for Veggie "Meat" Sauce that you are making tomorrow, day #2, by chopping the carrots, celery and cauliflower. You can also chop an extra ¼ cup green onions to use on day #5.
      • Store the prepped veggies in an airtight container in the refrigerator.
    • The optional toppings are Pistachio Buffalo Cream, lettuce, tomato and red onion. Feel free to add them, or even top with anything else you like.
    • An extra side for this dinner is my Baked Cornmeal and Pepita Crusted Onion Rings. I did NOT include this in the shopping list as it ads an extra level of prep to this dinner menu and I wanted to make it as easy as possible, but feel free to add on your own if you're feeling extra feisty!

    Day #2

    The Best Vegetable Pasta Sauce
    If you're looking for the best vegetable pasta sauce, this is it! Full of healthy veggies and full of flavor, this meal is a family favorite!
    see recipe
    Three bowls on a wooden surface filled with penne pasta and veggie pasta sauce
    • This recipe makes more sauce than you will use tonight, freeze the leftovers for another night when you need a quick dinner.
    • The carrots, celery and cauliflower were prepped with last nights meal.
    • I included the jarred chopped/crushed tomato option in the shopping list, but feel free to use the fresh tomato option from the recipe, just make sure to adjust accordingly when you shop.
    • You can use the fresh herbs from the recipe if you prefer, but for ease of prep I have included the dried version in the shopping list. Make sure to adjust accordingly when you shop.
    • Salt and pepper in this meal is to taste, depending on the broth you use and how salty you prefer it.
    • I include the optional Hemp Almond Parmesan to sprinkle on the top, but feel free to leave it out.

    Day #3

    Crispy Cauliflower & Potato Tacos with Tangy Dill Crema
    All of the crispy, none of the deep fried fat! These healthy cauliflower and potato tacos are baked to perfection, low in fat and smothered in addicting creamy dill sauce.
    see recipe
    Top view of three crispy cauliflower tacos with cabbage, creamy dill sauce and hot sauce
    • Cut half of one head of cauliflower into thick strips for these tacos, and the other half into big pieces for the dinner on day #5.
    • Cut all 3 of the potatoes into pieces, both for this meal and for the dinner on day #5.
      • Give the cut potatoes a soak in water, then drain and store in an airtight container in the refrigerator. This will help prevent browning.
    • For ease of shopping, use cashew milk to make the sauce instead of almond.

    Day #4

    Easy Greek Lentil Soup (Fakes Recipe)
    Greek lentil soup, also called Fakes soupa, has simple ingredients and is full of protein and iron. It's super healthy, easy to make and tastes incredible!
    see recipe
    Two bowls of lentil soup with carrots and sprinkled with parsley and a bay leaf.
    • Make sure to doubled this recipe for eating both today and on day #7. This is reflected in the shopping list.
    • Cut 4 carrots into pieces to use with this dinner, and then cut 2 carrots into pieces and save to use with tomorrow's meal.
    • Use ½ cup crushed tomatoes instead of sauce (this makes it easier since you are purchasing crushed tomatoes for the sauce from day #2).
    • Chop 2 medium onions to use with this meal, and then chop 1 small onion and save to use with the dinner on day #6.

    Day #5

    Roasted Veggie and Wild Rice Buddha Bowl with Creamy Lemon Herb Sauce (with optional spice)
    There is nothing better than a recipe that can clean out your fridge! This roasted veggies and wild rice vegan buddha bowl topped with a spicy creamy lemon herb sauce will do just that. Celebrate zero waste recipes any day of the week!
    see recipe
    Black bowl with different veggies, rice and beans drizzled with white sauce
    • This bowl was originally created to use leftover veggies and beans. I added the following to the shopping list to use with this dinner (in addition to any other leftovers you have that you can add):
      • carrots
      • cauliflower
      • potatoes
      • green onions
    • For ease of shopping, use cashew milk to make the sauce.
    • The original recipe is per bowl, but I multiplied it by 4 (which is accounted for in the shopping list).
    • I have included enough beans in the shopping list for this meal, but you can also add the extra from the burgers from day #1.
    • The leftover lemon herb sauce from here is used with tomorrow's recipe.
    • Start soaking the chickpeas for tomorrow's dinner tonight.

    Day #6

    Baked Vegan Gluten-Free Falafel
    These easy vegan gluten-free falafel are baked to perfection. They are full of protein, amazing kid food and and can be used in so many ways!
    see recipe
    Black bowl filled with baked falafel and tahini dip
    • Make sure you soak the chickpeas overnight.
    • Use the leftover sauce from yesterday for this instead of the sauce that is in the recipe.
      • If you prefer the sauce that is in the actual recipe, then plan accordingly when you shop as I did not include the ingredients in the shopping list.
    • The onion was chopped and prepped from the recipe on day #4.
    • If you do not want to buy coriander just for this recipe, feel free to leave it out.

    Day #7 Leftover Greek Lentil Soup

    • Super easy dinner day as this meal is simply leftovers from day #4!

    Pantry Staples

    Having a stocked pantry makes shopping for your vegan dinner menu each week easier, as you may already have many ingredients on hand. The following are suggestions for items to always have around:

    Pasta, beans, grains:

    • Dried pasta of choice, gluten-free if needed
    • Black beans
    • Pinto Beans
    • Chickpeas
    • Brown Rice
    • Quinoa
    • Oats

    Nuts and seeds:

    • Cashews
    • Almonds
    • Walnuts
    • Flax seeds
    • Hemp seeds
    • Chia seeds

    (Non) Dairy:

    • Non-dairy milk- Silk Cashew Milk, almond milk, coconut milk, etc.
    • Plain dairy-free yogurt
    • Coconut cream

    Spices and baking essentials:

    • Onion powder
    • Garlic powder
    • Paprika
    • Chili powder
    • Cumin
    • Basil
    • Oregano
    • Ginger
    • Cinnamon
    • Salt & pepper
    • Vanilla extract
    • Vegetable broth
    • Brown rice flour
    • Maple strup

    Produce:

    • Potatoes
    • Onions
    • Greens
    • Peppers
    • Mushrooms

    Common Questions

    What should a vegan eat in a week?

    Breakfast, lunch, dinner, and snacks! Make sure to include fruits, vegetables, grains, nuts & seeds, etc, basically anything plant based! Balance your fat, protein, and carbs so that you stay full and satisfied. I promise, it's possible! Follow this meal plan for an easy vegan meal ideas.

    How do vegans meal prep for a week?

    The same way any eater does! Note which foods are in season, available, or on sale and make a menu surrounding those items. If you plan a weekly dinner menu ahead of time you can consolidate your groceries, getting the most bang for your buck.

    How do you do a vegan meal plan?

    Using a guide such as this one can make meal planning for a plant based eater much easier. To make your own, find produce in season or available and build meals around those. Make a menu using similar ingredients so nothing goes to waste. Keep the recommended staples above on hand so that shopping each week is simplified.

    More Plant Based Meal Plan Ideas

    The above vegan menu is for dinners. But you need to eat during the day too! Check out these suggestions for plant based breakfast, lunch, snacks, and dessert:

    Breakfast

    • Savory Spinach Oatmeal
    • Healthy Homemade Granola Bars
    • Gluten-free Buttermilk Pancakes
    • Baked Oatmeal with Blueberries
    • Spinach Banana Smoothie

    Lunch

    • Mashed Chickpea Sandwich
    • Healthy Vegan Gyros
    • Vegan Pizza Burrito
    • Falafel Sandwich (Make extra falafel in the meal plan!)
    • Greek Farro Salad

    Snacks

    • Gluten-free Oat Banana Blender Muffins
    • Healthy Chocolate Covered Smoothie Recipe
    • Easy Pineapple Salsa
    • Simple Healthy Guacamole
    • Healthy Peanut Butter Balls

    Dessert

    • Gluten-Free Brownies
    • Oven Baked Churros
    • Carrot Cake
    • Healthy Vegan Apple Crisp
    • Oatmeal Raisin Cookies

    More Vegan Resources

    Eating plant based can be overwhelming at times. Check out these helpful posts for more support:

    • Vegan Benefits - A Low Stress Approach
    • The Wellness Continuum
    • 5 Day Raw Food Reset
    • 30 Healthy Vegan Recipes
    • Surprising Non Vegan Foods
    Click here to subscribe
    Collage of falafel, tacos, soup and a burger.

    Weekly Vegan Dinner Menu with Grocery List

    Sophia DeSantis
    This vegan dinner menu is going to make your week easy and stress free! A week of meals all planned out for you, plus a grocery list to go with them.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 30 mins
    Total Time 50 mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 621 kcal

    Ingredients
     
     

    Produce

    • 9 full sized carrots
    • 7 large celery stalks
    • 2 medium heads cauliflower
    • 1 bunch green onions
    • 3 medium potatoes
    • 1 head cabbage
    • 2 medium and 1 small sweet/yellow onion
    • 5 fresh lemons , 9 tablespoons juice
    • ½ cup dill
    • ½ cup parsley
    • ¼ cup chives
    • ¼ cup cilantro
    • 13 cloves garlic

    Canned Goods

    • 4 cans chickpeas , 15 ounce cans
    • 1 can white beans , 15 ounce can
    • 22 ounces crushed tomatoes

    Dried Goods

    • 1 ½ cups dried chickpeas
    • 2 cups dried green lentils

    Condiments

    • 10 tablespoons buffalo cayenne pepper type hot sauce , like Franks
    • about 3 tablespoons your favorite hot sauce
    • 2 tablespoons nutritional yeast
    • 6 tablespoons apple cider vinegar

    Pasta and Grains

    • ½ cup oats , gluten free if needed
    • 16 ounces your favorite pasta , gluten free if needed
    • 4 cups cooked rice of choice

    Breads and Baked Goods

    • 4 burger buns of choice
    • 8 corn tortillas

    Nuts and Seeds

    • 1 tablespoon ground flaxseed
    • ½ cup unsalted raw pepitas , pumpkin seeds
    • 1 cup cashews
    • ¾ cup raw almonds
    • 1 cup pistachios
    • 1 cup hemp seeds

    Baking and Spices

    • ½ cup white cooking wine
    • 10 cups veggie broth , low sodium if needed
    • 3 ¾ cups almond meal
    • ½ cup cornmeal
    • 1 tablespoon tapioca/potato/corn starch
    • ½ cup and more to saute of your favorite cooking oil , if using
    • 2 teaspoons dried basil
    • 2 teaspoons dried plus to taste oregano
    • 2 teaspoons dried thyme
    • 4 teaspoons cumin
    • 1 teaspoon chili powder
    • 2 teaspoons garlic powder
    • 6 bay leaves
    • 1 teaspoon coriander
    • 4 ¾ teaspoons plus to taste pink/sea salt
    • ½ teaspoon plus to taste ground black pepper

    (Non)Dairy

    • 5 ¼ cups Silk Cashew Milk

    Optional additions to meals

      For burgers:

      • Lettuce to top 4 burgers
      • Tomatoes to top 4 burgers
      • Red onion to top 4 burgers

      Hemp Almond Parmesan (to sprinkle on pasta)

      • ¼ cup hemp seeds
      • ¼ cup almond meal
      • 1 ½ teaspoons nutritional yeast
      • ¼ teaspoon garlic powder
      • ½ teaspoon salt

      Instructions
       

      • Follow each individual day and/or recipe for instructions. 
      • Adjust ingredients and servings as needed
      • Enjoy!

      Notes

      • Nutritional value, cook and prep time is based on an average of all recipes, please see original recipe posts for more accurate information.
      • This meal plan is for seven days and serves 4 people each day.
       

      Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.

      Nutrition

      Calories: 621kcalCarbohydrates: 79gProtein: 22gFat: 25gSaturated Fat: 2gSodium: 237mgPotassium: 847mgFiber: 14gSugar: 8gVitamin A: 4435IUVitamin C: 33.2mgCalcium: 159mgIron: 6.7mg

      Nutrition and metric information should be considered an estimate.

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      1. Veronica

        January 21, 2018 at 6:14 am

        Thanks for creating this! I do feel like the title is kind of misleading though, perhaps it should say "weekly Dinner meal plan"? I was really looking for breakfast, lunch, and dinner ideas.

        Reply
        • veggiesdontbite

          January 21, 2018 at 11:28 am

          You're welcome! They are a ton of work but I'm happy to be able to find the time to create them from time to time as I have had many people that love them and ask for more! Sorry this one did not have all three meals of the day, most of mine are just dinner, but I do have one right now that does have all three: https://www.veggiesdontbite.com/easy-7-day-vegan-meal-plan-with-shopping-list/

          Reply
      2. Irma

        January 18, 2018 at 4:39 am

        Hi Sophia,
        Thanks for all the hard work you've put into this for us!!
        I've been struggling with the age-old question of what's for dinner for a while. Now, especially with a pair of year-old twins allergic to dairy but also curious about what I'm eating, I need to plan to keep my sanity. This meal plan is going to help so much.
        I already have a lot of the ingredients. Others won't cost me more than 20 dollars, and I think this will be enough for our dinner and lunches.
        The recipes sound delicious too. Thank you again!

        Reply
        • veggiesdontbite

          January 18, 2018 at 9:29 pm

          Hi Irma! Thank you so much for the amazing review! Wow, year old twins must keep you busy! I have two boys 15 months apart in age and it was a struggle. It gets better though so hang in there! When I was in your position, I had to meal plan every week to stay sane too. Now I still do but there are weeks where we just fly by the seat of our pants and it can work because the boys are older. But I am thrilled that I can help you out! Hope you enjoy and I am here for any questions.

          Reply
      3. Jacky B

        September 25, 2017 at 11:35 pm

        Thanks for this Sophia! Just made the buffalo chickpea burgers & they turned out so good! Can’t wait to try the pasta tomorrow!

        Also if anyone’s curious, I spent just under $50 for the entire week’s ingredients - with the exception of some as I already had them at home (potatoes, nutritional yeast, spices & cashews).

        Reply
        • veggiesdontbite

          September 26, 2017 at 2:31 pm

          Wow Jacky! That is so amazing! I'm so happy you liked them, they are one of my favorites. I so appreciate your comment and sharing how much it cost you. I get asked that all the time, but it's so different for us each living in different places. Hope you enjoy the rest! I plan on creating more meal plans!

          Reply
      4. Vegan Heaven

        October 03, 2016 at 10:02 am

        What a great idea, Sophia! This is so helpful and your chickpea burger looks AMAZING!! 🙂

        Reply
        • veggiesdontbite

          October 03, 2016 at 12:56 pm

          Thank you Sina! it's one of my favorite burgers!

          Reply
      5. Mandy

        October 01, 2016 at 9:40 pm

        This meal plan looks amazing!!! I can personally vouch for a few of these recipes and I'm reminded of ones I still need to try. Now I'll be dreaming of those onion rings! Haha!! SO good and so worth the extra prep. That's awesome that you also provided a handy shopping list here - what a great post, Sophia!

        Reply
        • veggiesdontbite

          October 03, 2016 at 12:46 pm

          Thank you Mandy! I love those onion rings too, oh man now I want some! LOL I'm getting good feedback on these meal plans so I'm hoping to do more!

          Reply
      6. Mel |avirtualvegan.com

        October 01, 2016 at 7:54 pm

        I love how easy this makes the weeks meals. When I don't have a plan I end up spending an absolute fortune by going to the grocery store every night on my way home from work to get something to make dinner with!

        Reply
        • veggiesdontbite

          October 01, 2016 at 9:24 pm

          Thank you Mel! I am the same when I don't plan. SO much more money!!

          Reply
      7. The Vegan 8

        September 27, 2016 at 5:39 pm

        I make my lists each week on my phone and without it, I'd never remember a thing to buy! If it isn't typed out, it won't get bought, lol. This is such a great meal plan and I can see how it would be so so helpful for those really needing some organization and direction that are unsure what to make and everything looks so scrumptious, too!

        Reply
        • veggiesdontbite

          September 27, 2016 at 9:34 pm

          I usually write it on my kitchen whiteboard then take a picture of it to shop with! I can't imagine going in without a list! Thanks friend!

          Reply
      8. Uma

        September 27, 2016 at 4:53 pm

        Great menu ideas and easy to shop with all your handy list! Looks incredible!

        Reply
        • veggiesdontbite

          September 27, 2016 at 9:33 pm

          Thank you!

          Reply
      9. Amy Katz from Veggies Save The Day

        September 27, 2016 at 12:13 pm

        I love your meal plans, Sophia! I would be very happy eating everything on your menu.

        Reply
        • veggiesdontbite

          September 27, 2016 at 9:33 pm

          Awe, thanks Amy!

          Reply
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