This document provides a 7-day vegan meal plan with recipes for breakfast, lunch, dinner and snacks each day. Some highlights include a green smoothie for Monday breakfast, a chickpea and avocado wrap for Monday lunch, sheet pan baked tofu and veggies for Monday dinner. Other meals include overnight oats, a black bean burger, rainbow quinoa salad, and a creamy coconut chickpea curry. The plan aims to make vegan eating enjoyable and provide inspiration for healthy plant-based meals.

1. ULTIMATE VEGAN MEAL PLAN
OUR FAVORITE VEGAN MEALS
FOR EVERY DAY!

2. All you need is love.
But a little vegan pizza
now and then
doesn’t hurt.
Food is an important aspect of our daily lives. That's
why we've brought you our daily meal plan of the best
vegan meals from Monday-Sunday. Curating some of
our favorite Vegan recipes from different bloggers,
this guide will make you fall in love with Vegan eating
all over again!
*This meal plan is not for weight loss. Consult your
doctor before making any major changes to your diet.*

3. MONDAY:
Breakfast:
Green Smoothie w/ Kale,
Pineapple, Ginger, Banana &
Coconut Milk.
(Optional: add a granola bar!)
Lunch:
Wrap w/ Chickpea & Avocado
mash, Spinach, Cucumber, -
Optional: Add sprouts, roasted
peppers, mushrooms.
Mid-Day Snack::
Pita Chips & Roasted Garlic
Hummus.
Dinner:
Sheet Pan Baked Tofu & Veggies
(Sesame Seasoned Tofu w/
Roasted Carrots & Green Beans)
Recipe on next page:
😍

4. SHEET PAN BAKED
TOFU & VEGGIES
12 ounces of carrot sticks (about a cup and
a half)
15 ounces of tofu (each package is a slightly
different size. Assuming yours is roughly 15
ounces, go with it)
2 tablespoons + 1 teaspoon of toasted
sesame oil, divided
2 tablespoons of cornstarch
2 tablespoons of soy sauce
3 cloves of garlic, finely minced
1 inch of ginger, peeled and grated (roughly
1 tablespoon)
1 tablespoon of honey or maple syrup
12 ounces of green beans (about a cup and
a half), cleaned and ends trimmed
for serving: cilantro and sesame seeds
Ingredients:
INSTRUCTIONS:
1) Prepare tofu by wiping away excess moisture on the outside. Wrap tofu in a towel and
place it on a plate. Top the tofu with something heavy (a cast iron skillet works great) and then
let it sit for 15-30 minutes to release as much moisture as possible.
2) Put carrot sticks on baking tray and toss with 1 tablespoon of sesame oil and a sprinkle of
salt. Bake for 5 minutes at 400 degrees.
3) Unwrap tofu and cut it into 3 even sheets. Cut those thinner pieces into triangles. Toss tofu
in 1 tablespoon of sesame oil and cornstarch.
4) Push carrots to one side and line the tofu pieces up on the other side. Bake for 15 minutes.
5) Whisk together soy sauce, garlic, ginger, honey, and the remaining teaspoon of sesame oil.
Add green beans in with the carrots.
6) Flip tofu over and pour the sauce on top reserving 1-2 tablespoons.. Bake for 10 additional
minutes.
Serve with cilantro and sesame seeds and ENJOY!
Recipe from "Food with Feeling"

5. TUESDAY:
Breakfast:
Overnight Oats w/ Nut Butter
& Banana Slices
Lunch:
Spinach & Arugula Salad w/
Cucumbers, Red Onions,
Cranberries, Baked Sweet
Potatoes & Pumpkin Seeds. ½ cup
of steamed brown rice on the side.
Mid-Day Snack::
Dinner:
Chimichurri Seitan Tacos or Simple
Black Bean Tacos w/ Avocado,
Peppers & Corn, & Tomato Salsa
Recipe on next page:
😍
Snack box: Raw Almonds, Pineapple
Chunks, Carrots & Hummus

6. Chimichurri Seitan Tacos
For the Chimichurri Sauce:
bunch flat-leaf parsley stems
removed3 tablespoons olive
oil2 tablespoons lime
juice1 tablespoon rice vinegar1 fresh red
chile minced1 tablespoon fresh
oregano2 cloves garlic1/2 teaspoon black
pepper1/2 teaspoon sea salt
Ingredients:
INSTRUCTIONS:
1) Mix together chimichurri ingredients in a food processor. Set aside.
2) Mix together jalapeño sauce ingredients in a high-speed blender/ food processor,
and set aside.
3) Heat a large pan over medium-high heat. Cook onions in oil until they soften and
brown slightly. 4) Add the peppers, portobellos, seitan, and salt. Cook for about 10
minutes, until the vegetables soften and seitan browns.
5) While mixture is cooking, warm tortillas. Place the stack in the oven set to 250°F for
5 minutes.
6) Add chimichurri sauce to the setain-and-vegetable mixture, and give it a big stir to
make sure everything is coated. Remove from the heat.
7) Divide the mixture among the tortillas and top with the Jalapeño Lime Sauce. Top
with tomatoes and jalapeños (if using).
Recipe from "Healthy Slow
Cooking"
For the Tacos
1 teaspoon grapeseed oil
1 yellow onion halved and thinly sliced
3 poblano or Anaheim peppers deseeded and cut
into thin strips
2 portobello mushrooms cut into thin strips
8 ounces seitan sliced
1/2 teaspoon salt
8 to rtillas
Diced tomatoes and sliced jalapeños for serving
optional

7. WEDNESDAY:
Breakfast:
Mashed Avocado on Sourdough
Toast w/ Cherry Tomatoes & Trader
Joe’s Everything Bagel Seasoning
(Alt. topping Sesame seed, poppy
seed, sea salt)
Lunch:
Mid-Day Snack:
Dinner:
Black Bean Burger w/ sheet pan
Roasted Potatoes and Zucchini
Recipe on next page:
😍
Apple Slices and Peanut Butter
Or do hummus spread!
Rainbox Quinoa Salad!
(Recipe on next page!)

8. Rainbow Quinoa Salad
Ingredients:
INSTRUCTIONS:
1) Prepare quinoa: rinse dry quinoa in a mesh strainer. Bring 2 cups of water to
a boil. Once boiling, add in rinsed quinoa.
2) Add in garlic and a dash of salt and pepper, if desired. Reduce heat to low
and cook, covered, for 15-20 minutes or until all of the water has been absorbed
and quinoa is fluffy.
3) When quinoa is finished, combine with bell peppers, onions, and kale in a
large bowl.
4) Prepare dressing, pour over salad, toss, and enjoy!
Recipe from "Veg Annie""
Makes 6 servings
1 cup uncooked quinoa (makes 3 cups
cooked)
2 cups water
1 red bell pepper, diced
1 yellow bell pepper, diced
1 orange bell pepper, diced
1/2 cup red onion, diced
1 cup kale, chopped
1 clove garlic, minced (optional)
salt and pepper, to taste
For the dressing:
1 Tbsp Bragg’s liquid aminos
1/3 cup apple cider vinegar

9. THURSDAY:
Breakfast:
Southwestern Breakfast Burrito w/
“Just Egg” or (Tofu/Chickpea
Scramble), Green Peppers, Onion,
& Spinach! (Add sriracha/ any hot
sauce for spice)
Lunch:
Mid-Day Snack:
Dinner:
Baked Sweet Potato w/ Black
Beans & Roasted Brussels Sprouts
Recipe on next page:
😍
Crispy Garlic Edamame
Grown up PB&J: Smash
raspberries/blackberries with
almond butter on multigrain
toast. Carrots on the side!

10. Grown Up PB & J Toast
Ingredients:
INSTRUCTIONS:
1) Toast the bread, and spread peanut butter on each toast.
2) In a small bowl, mix the nectarines and blackberries.
3) Spoon the fruit mixture on top of the toast.
4) Drizzle a teaspoon of honey on top of each slice of toast.
Recipe from "Healthy Nibbles
& Bits"
2 slices of bread
1 and 1/2 TBS unsalted
peanut butter
1/2 ripe medium
nectarine, diced
8–10 large blackberries
smashed
2 tsp honey/agave
(or add more to taste)
Perfect for
a quick
lunch!

11. FRIDAY:
Breakfast:
Chia Seed Pudding w/
Almond Milk, Light Agave &
Frozen Blueberries
Lunch:
Tofurkey Slices on Wheat
Bread, w/ Avocado, Kale &
Balsamic Dressing
Mid-Day Snack::
Dinner:
Make your own Vegan
Buffalo Cauliflower Pizza w/
Roasted Onion Sauce 😋
Recipe on next page:
😍
Coconut yogurt topped w/
granola

12. Vegan Buffalo Cauli lower Pizza
Ingredients:
INSTRUCTIONS:
1) On one baking sheet, combine the chopped onion, garlic cloves, 1 teaspoon of oil, salt,
and pepper. Roast for about 15 minutes.
2) Blend roasted onions and garlic, tbsp of oil, cashews, nutritional yeast, lemon juice, water,
& salt and pepper. Blend on high until smooth and creamy.
3) Whisk together chickpea flour, water, salt, and pepper until smooth. Drop the small
cauliflower florets into the batter and stir until all pieces are lightly coated. Bake for 20
minutes.
4) Pour and transfer hot sauce, cauliflower and tbsp of oil into the bowl and combine.
5) Return the sauced cauliflower to the baking sheet. Bake the cauliflower for another 15
mins.
5) Spread the roasted onion cream on the naan bread evenly. Top the pizza with all of the
Buffalo battered cauliflower.
6) Cook in oven for total of 12 minutes. Cut it into slices and sprinkle the arugula and green
onions on top. Drizzle with the vegan ranch as well. Enjoy immediately!
Recipe from "The First Mess"
For the Cauliflower:
¾ cup chickpea flour
¾ cup filtered water
sea salt & ground black pepper, to taste
4 cups SMALL cauliflower florets (size of
the tip of your pinky finger), from ½ medium
head of cauliflower
½ cup Buffalo-style hot sauce or other hot
sauce that you enjoy
1 tablespoon oil
For the Pizza:
Substitute dough for naan bread or any
Vegan pizza dough.
2 handfuls baby arugula
2 green onions, finely sliced
vegan ranch dressing, for drizzling and
dipping (see recipe headnotes!)
ROASTED ONION CREAM
1 small cooking onion, roughly chopped (about ¾ cup
chopped onion)
2 garlic cloves, peeled and cut in half
1 tablespoon +1 teaspoon oil, divided
sea salt & ground black pepper, to taste
¼ cup raw cashews, soaked for at least 1 hour and
drained
1 tablespoon nutritional yeast
1 tablespoon lemon juice
¼ cup filtered water

13. SATURDAY:
Breakfast:
Homemade granola and
coconut yogurt w/ pumpkin
seeds and cranberries
Lunch:
Kale & Falafel Wrap
Mid-Day Snack::
Dinner:
Date night! Try a
new Vegan
restaurant or
revisit one of your
all time favorites
😋
Recipe on next
page: 😍
Protein bar of your choice (Cliff
Bar, Lara Bar, Kind Bar)

14. SUNDAY:
Breakfast:
Vegan Banana Pancakes
(Blend oatmeal to powder,
mash in bananas & fry on pan)
Lunch:
Brown Rice Bowl w/ Broccoli
& Roasted Sweet Potatoes
Mid-Day Snack::
Dinner:
Creamy Vegan Coconut
Chickpea Curry
Recipe on next page:
😍
Dried fruit/protein bar

15. Creamy Coconut Chickpea Curry
Ingredients:
INSTRUCTIONS:
1). Heat oil in a large skillet over medium heat.
2) Add the onion and sauté until translucent, about 5 minutes. Add garlic and
cook, stirring constantly, until fragrant, about 30-60 seconds.
3) Add the spices and cook, stirring constantly, until fragrant, about 1-2
minutes.
4) Add the drained chickpeas and crushed tomatoes and simmer 5 minutes.
5) Add in the coconut cream, maple syrup, and plenty of salt. Simmer 5
minutes.
6) Stir in the lime juice and cilantro. Serve over cauliflower or basmati rice
with more chopped cilantro for garnish.a 350 degree F (176 C) oven. See
freezing instructions in step 4.
Recipe from "40 Aprons "
2 teaspoons avocado oil or other neutral oil
1 large onion diced
3 cloves garlic pressed or minced
2 teaspoons garam masala
1 tablespoon curry powder
Shake of cayenne pepper to taste
1 15-oz. can chickpeas drained
1 15-oz. can crushed tomatoes undrained,
13.5-oz. can coconut cream or full-fat
coconut milk
3 teaspoons maple syrup
Sea salt
Juice of 1-2 limes
1/4 cup cilantro chopped

16. We hope you loved & gained some
inspiration from these recipes!
For more Inspo:
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