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Easy 7-Day Vegan Meal Plan with Shopping List

It's never the wrong time to get your healthy diet started. This 7-day vegan meal plan is so easy, and includes breakfast, lunch and dinner ideas. Plus a shopping list for easy vegan meal prep!

Course Breakfast, Lunch, Main Course
Cuisine American
Keyword easy vegan meals, vegan weekly meal plans
Prep Time 2 hours 25 minutes
Cook Time 4 hours 5 minutes
Total Time 6 hours 30 minutes
Servings 1 person, 7 days of meals
Calories 1752 kcal
Author Sophia DeSantis

Ingredients

Produce

  • 4 cups spinach
  • 5 bananas
  • 3/4 cup shishito peppers
  • 4 avocados
  • 1 small head lettuce
  • 1 handful arugula
  • 1 cucumber
  • 1 portobello mushroom
  • 1/4 cup mushrooms , crimini or white
  • 1 onion , sweet or yellow
  • 1/4 cup carrots , chopped
  • 1/4 cup celery , chopped
  • 3 cups tomatoes , cherry or grape
  • 3 spears asparagus
  • 2 lemons (need about 1/4 cup juice)
  • 1/2 cup basil
  • 1 1/2 tablespoons dill
  • 1 small handful mint leaves (as garnish)
  • 5 cloves garlic
  • 2 medium red or russet potatoes
  • Extra veggies for pizza topping (need about 1 cup chopped)
  • 4 pitted Medjool dates

Frozen

  • 1 cup strawberries (heaping cup)
  • 1/4 cup blueberries
  • 1/2 cup corn
  • 1 Personal sized pizza crust (or use pita bread)

Canned Goods

  • 1/2 cup tomato paste (heaping 1/2 cup)
  • 1 1/2 cans (15 ounces) chickpeas
  • 2 cans (15 ounces) black beans
  • 1 1/4 cans (15 ounces) white beans
  • 1 cup tomato sauce (or strained tomatoes)

Condiments

  • 1/2 tablespoon molasses
  • 3 tablespoons maple syrup
  • 1/2 cup hummus
  • 1 tablespoon apple cider vinegar
  • 1/4 cup salsa (plus more for topping)
  • 2 tablespoons balsamic vinegar
  • 2 1/2 cups low sodium veggie broth (plus extra for roasting if not using oil)
  • your favorite hot sauce (if using)
  • olive oil (if using)

Pastas and Grains

  • 1 3/4 cup rolled oats , gluten free if needed (plus extra if not using chia and hemp seeds)
  • 4 ounces spaghetti
  • 3/4 cup brown rice (cooked or 1/4 cup plus 2 tablespoons dry)

Breads and Baked Goods (gluten-free if needed)

  • 4 slices your favorite sliced bread
  • 6 your favorite tortillas or wraps (burrito size)
  • 2 corn tortillas
  • 2 flatbreads or pita bread
  • 2 your favorite burger buns

Nuts and Seeds

Baking and Spices

(Non) Dairy

  • 1 cup protein infused non-dairy milk of choice (I use Silk brand)
  • 5 1/4 cups non-dairy milk of choice (I use Silk brand)
US Customary - Metric

Instructions

  1. Follow the instructions for each daily recipe, pay close attention to the notes.

Recipe Notes

Nutrition Facts
Easy 7-Day Vegan Meal Plan with Shopping List
Amount Per Serving
Calories 1752
* Percent Daily Values are based on a 2000 calorie diet.