This vegan meal prep plan is designed to provide balanced, nutritious meals for a week, focusing on whole foods and a variety of flavors. Each day includes breakfast, lunch, dinner, and snacks, ensuring you stay energized and satisfied.
Shopping List
Before starting your meal prep, gather the following ingredients:
Produce:
- Bananas (7)
- Apples (7)
- Spinach (1 bag)
- Broccoli (1 head)
- Bell peppers (3)
- Avocados (3)
- Tomatoes (4)
- Sweet potatoes (4)
- Zucchini (2)
- Carrots (4)
- Kale (1 bunch)
Grains:
- Brown rice (2 cups)
- Quinoa (1 cup)
- Whole-grain bread (1 loaf)
- Rolled oats (2 cups)
- Whole grain pasta (1 box)
Legumes:
- Lentils (1 lb dry)
- Chickpeas (1 lb dry or 3 cans)
- Black beans (2 cans)
Nuts & Seeds:
- Peanut butter or almond butter
- Chia seeds
- Almonds or walnuts
Condiments & Spices:
- Olive oil
- Soy sauce or tamari
- Curry powder
- Cumin
- Garlic powder
- Salt & pepper
Meal Prep Schedule
Day 1: Sunday – Cooking Day
Breakfast: Overnight Oats with Apple
Combine 1 cup rolled oats, 1 cup plant-based milk, 1 chopped apple, and a sprinkle of cinnamon. Refrigerate overnight.
Lunch: Hearty Lentil Ragu
Cook 1 lb lentils according to package directions. Sauté onions, garlic, carrots, and bell peppers; add lentils and tomatoes. Simmer for flavor.
Dinner: Chickpea Curry Stew with Kale
Sauté onions and garlic; add chickpeas, diced tomatoes, coconut milk, curry powder, and kale. Simmer until kale is tender.
Snacks:
Prepare Parsley-Lemon Hummus to enjoy with veggies throughout the week.
Day 2: Monday
Breakfast: Overnight Oats with Banana
Use prepared overnight oats; top with sliced banana.
Lunch: Tex-Mex Pasta Salad
Mix cooked whole grain pasta with black beans, corn, chopped kale, lemon juice, and spices.
Dinner: Sweet Potato & Potato Chili
Combine diced sweet potatoes and regular potatoes with canned tomatoes, beans, corn, and chili spices in a pot. Simmer until tender.
Day 3: Tuesday
Breakfast: Smoothie Bowl
Blend spinach, banana, and plant-based milk; top with chia seeds and nuts.
Lunch: Quinoa Salad
Mix cooked quinoa with chopped vegetables like cucumber and bell peppers; dress with olive oil and lemon juice.
Dinner: Teriyaki Tofu Noodles
Stir-fry tofu with broccoli and noodles; drizzle with teriyaki sauce.
Day 4: Wednesday
Breakfast: Peanut Butter Toast
Spread peanut butter on whole-grain toast; top with banana slices.
Lunch: Chickpea Salad Sandwich
Mash chickpeas with avocado; serve on whole-grain bread with lettuce and tomato.
Dinner: Vegan Chickpea Curry Jacket Potatoes
Bake potatoes; top with chickpea curry made from canned chickpeas and spices.
Day 5: Thursday
Breakfast: Chia Seed Pudding
Combine chia seeds with almond milk; let sit overnight. Top with fruit in the morning.
Lunch: Buddha Bowl
Layer cooked brown rice with roasted vegetables and tahini dressing.
Dinner: Vegetable Stir-Fry Sauté mixed vegetables like zucchini and carrots in soy sauce; serve over rice or quinoa.
Day 6: Friday
Breakfast: Oatmeal with Berries
Cook oats as per package instructions; top with fresh berries.
Lunch: Leftover Sweet Potato Chili Reheat chili from earlier in the week.
Dinner: Stuffed Bell Peppers Fill halved bell peppers with a mixture of quinoa, black beans, corn, and spices; bake until tender.
Day 7: Saturday
Breakfast: Smoothie
Blend leftover fruits and spinach; serve chilled.
Lunch: Leftover Buddha Bowl
Finish any remaining Buddha bowl ingredients from Thursday.
Dinner: Moroccan Eggplant Stew
Sauté eggplant with tomatoes and spices; serve over brown rice or quinoa.
Tips for Meal Prep Success
- Batch Cooking: Prepare large quantities of grains and legumes at the start of the week.
- Storage: Use airtight containers to keep meals fresh.
- Variety: Feel free to swap ingredients based on seasonal availability or personal preference.
- Snacks: Keep healthy snacks like fruits or nuts handy for quick energy boosts throughout the week.
This meal prep plan ensures you have delicious vegan meals ready to go while keeping your nutrition balanced. Enjoy your week of plant-based eating!
