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a collage of vegan weeknight meals
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Weekly Vegan Meal Plan Shopping List 1

Use minimal effort and minimal waste to create healthy plant based meals your whole family will love with this weekly vegan meal plan!
Course Main Course
Cuisine American
Diet Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4 servings each recipe (except for portobello sandwiches)
Calories 459kcal
Author Sophia DeSantis

Ingredients

Produce

  • 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)

Canned Goods

  • 4 1/4 cups black beans about 3 cans
  • 1 can cannellini or garbanzo beans optional to top pasta

Condiments

  • 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
  • 20 eight inch corn tortillas or 15 twelve inch tortillas of choice
  • 4 burger buns
  • 4 hot dog or sub sandwich buns for the portobello recipe, get 6 if you want to make the extra 2

Nuts

  • 2 cups cashews
  • 2 cups pine nuts or sub walnuts if preferred

Baking and Spices

  • 2 1/2 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
  • 1 tablespoon cumin
  • 1 tablespoon garlic powder
  • 1/2 teaspoon salt plus extra to taste I use pink salt
  • ground black pepper to taste

(Non)Dairy

  • 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)

    • 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

    See Portobello Steak Sandwich recipe for optional cheese sauces to use as toppings or use suggested ready cheese slices above

      Instructions

      • 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!

      Notes

      • 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.
       

      Nutrition

      Calories: 459kcal | Carbohydrates: 66g | Protein: 15g | Fat: 16g | Saturated Fat: 2g | Sodium: 527mg | Potassium: 798mg | Fiber: 8g | Sugar: 8g | Vitamin A: 3525IU | Vitamin C: 56.8mg | Calcium: 143mg | Iron: 4.6mg