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Weekly Vegan Dinner Menu with Grocery List
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.
Course
Main Course
Cuisine
American
Diet
Gluten Free, Vegan, Vegetarian
Prep Time
20
minutes
minutes
Cook Time
30
minutes
minutes
Total Time
50
minutes
minutes
Servings
4
Calories
621
kcal
Author
Sophia DeSantis
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
US Customary
-
Metric
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.
Nutrition
Calories:
621
kcal
|
Carbohydrates:
79
g
|
Protein:
22
g
|
Fat:
25
g
|
Saturated Fat:
2
g
|
Sodium:
237
mg
|
Potassium:
847
mg
|
Fiber:
14
g
|
Sugar:
8
g
|
Vitamin A:
4435
IU
|
Vitamin C:
33.2
mg
|
Calcium:
159
mg
|
Iron:
6.7
mg