This weekly vegan meal plan 2 is packed full of delicious vegan recipes to keep your bellies happy and bodies full of goodness all week long. There’s also a handy shopping list to make your next week of vegan meals even easier!
Summer is over, fall is here and it’s time for comfort food. It is time to get organized and cleanse our bodies of the indulgences of summer.
Not to mention, the holidays are around the corner and we know how weak we get around all those treats. I’m looking at you holiday cookies. So start the season right, prep and give meal planning a try with this weekly vegan meal plan!
If you missed my first vegan meal plan, make sure you check that one out. I also have an easy 7 day meal plan that is hugely popular too. They got such a great response, that I wanted to create another one for all of you meal plan junkies (see I knew you’d be hooked). And I now even have a list of all my meal plans in one spot here.
Plant-based eating can be overwhelming at first, but if you keep yourself organized, it is easy! I am a meal planning lover and want to help those of you that struggle with it. Which is why I put all of these together. This truly is just delicious food, and it happens to be plant-based!
7 days of Plant-Based Eating
I created this weekly vegan meal plan 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. In each recipe on my site, I include tips on prepping ahead plus I tell you how to adapt it for your baby or toddler, so read the notes carefully.
The recipes for each day are either adapted for 4 servings, or 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 meal 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 their #doplants initiative that encourages plant-based eating. Sign up here to receive their newsletter on all things plants and bring the power of plants into your kitchen!
Day #1 Buffalo Chickpea Burgers
- This recipe originally makes about 15 burgers. I have cut it in half here. Eat this one night and freeze the rest of another time (perhaps a night you need to defrost a quick meal).
- When you prep for these, also chop the carrots, celery and cauliflower for the Veggie “Meat” Sauce that you are making tomorrow, day #2. You can also chop an extra 1/4 cup green onions to use on day #5.
- 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 meal 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 Vegan Veggie “Meat” Sauce and Pasta
- This recipe makes more sauce than you will use tonight, freeze the leftovers for another night when you need a quick meal.
- 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.
- Cut half of one head of cauliflower into thick strips for these tacos, and the other half into big pieces for the meal on day #5.
- Cut all 3 of the potatoes into pieces, both for this meal and for the meal on day #5.
- For ease of shopping, use cashew milk to make the sauce instead of almond.
Day #4 Greek Lentil Soup
- I have doubled this recipe for eating both today and on day #7.
- Cut 4 carrots into pieces to use with this meal, and then cut 2 carrots into pieces and save to use with tomorrow’s meal.
- Use 1/2 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 meal on day #6.
Day #5 Veggie Rice Bowl
- This bowl was originally created to use leftover veggies and beans. I added the following to the shopping list to use with this meal (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.
Day #6 Easy Vegan Falafel
- 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
- Easy meal day as this meal is simply leftovers from day #4.
Weekly Vegan Meal Plan Shopping list
To make your shopping experience easier, I have divided the list into sections. If you chose to change anything make sure you plan accordingly and change/add to this list. Optional parts to each recipe are noted.
Thinking about more ways to be plant-based? Check out these helpful blog posts!
Weekly Vegan Meal Plan 2 Shopping List
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
- 1/2 cup dill
- 1/2 cup parsley
- 1/4 cup chives
- 1/4 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 1/2 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
- 1/2 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
- 1/2 cup unsalted raw pepitas pumpkin seeds
- 1 cup cashews
- 3/4 cup raw almonds
- 1 cup pistachios
- 1 cup hemp seeds
Baking and Spices
- 1/2 cup white cooking wine
- 10 cups veggie broth , low sodium if needed
- 3 3/4 cups almond meal
- 1/2 cup cornmeal
- 1 tablespoon tapioca/potato/corn starch
- 1/2 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 3/4 teaspoons plus to taste pink/sea salt
- 1/2 teaspoon plus to taste ground black pepper
(Non)Dairy
- 5 1/4 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)
- 1/4 cup hemp seeds
- 1/4 cup almond meal
- 1 1/2 teaspoons nutritional yeast
- 1/4 teaspoon garlic powder
- 1/2 teaspoon salt
Instructions
- Follow each individual day and/or recipe for instructions.
Notes
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
This is a sponsored conversation written by me on behalf of Silk. The opinions and text are all mine.
Veronica says
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.
veggiesdontbite says
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/
Irma says
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!
veggiesdontbite says
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.
Jacky B says
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).
veggiesdontbite says
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!
Vegan Heaven says
What a great idea, Sophia! This is so helpful and your chickpea burger looks AMAZING!! 🙂
veggiesdontbite says
Thank you Sina! it’s one of my favorite burgers!
Mandy says
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!
veggiesdontbite says
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!
Mel |avirtualvegan.com says
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!
veggiesdontbite says
Thank you Mel! I am the same when I don’t plan. SO much more money!!
The Vegan 8 says
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!
veggiesdontbite says
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!
Uma says
Great menu ideas and easy to shop with all your handy list! Looks incredible!
veggiesdontbite says
Thank you!
Amy Katz from Veggies Save The Day says
I love your meal plans, Sophia! I would be very happy eating everything on your menu.
veggiesdontbite says
Awe, thanks Amy!