Easy Vegan Meal Plan + Shopping List // A Week of Healthy Plant-Based Meals

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If you are new to a vegan or plant-based diet or you’re just trying to eat healthier, this Easy Vegan Meal Plan is for you! This month’s meal plan is full of delicious and healthy Mediterranean inspired dishes that will keep your tummy satisfied all week long – and easy to make too!

No need to plan out your meals for the week – I’ve done it all for you! All you have to do is set aside a couple of hours on the weekend to do the initial prepping, and you will have super easy-to-put-together meals for you (and your family if you have one) all week long!

Meal Prep Plan Pinterest pin

What you’ll get in this meal plan

I even have a FREE PDF that you can print out to make it even easier! Here’s what you get:

  • A complete Meal Plan for an entire week with suggestions for breakfast, lunch, and dinner (there’s even a dessert!)
  • A complete Shopping List to make sure you’re stocked up on all the right ingredients!
  • A Meal Prep Order of Operations to save you time in the kitchen by prepping in the most efficient way possible
  • 7 easy and delicious recipes that are not already on the blog + links to all the recipes that are!

I’ve even made a video that walks you through the meal prep step by step – could it get any better?

Click the thumbnail above to watch the Meal Prep!

Why Meal Plan?

Let’s face it, it can be hard to come up with something delicious, healthy, satisfying and easy to make every single night of the week – much less breakfast and lunch too! And if you have a hungry family to feed, well, you might just end up throwing your hands in the air and ordering takeout!

Probably not the healthiest or most budget friendly option…

This is where meal planning and prepping come in.

But hey, I get it. Meal planning is a bit of an art form and not everyone has the time or inclination to plan out an entire week full of meals, especially when it involves feeding a whole family. And if you’re really trying to eat healthy, that doesn’t make it any easier.

The ultimate vegan meal prep

The Vegan Meal Prep Plan to the rescue!

Fortunately for you, I have been meal planning for my family for about 20 years now and now I am hear to share some of my favorite meal plans with you!

Not only that, I am going to show you how to do the majority of the prepping in a single afternoon on the weekend, or whenever you have a chunk of time during your week. If you follow it step-by-step, it will only take a couple of hours initially, and then you will be set up to have healthy meals on the table in a snap!

Delicious overnight oats are easy to prep

There are plenty of options for super quick breakfasts and lunches that you can take on the go if you need to! So let’s get started!

Meal Prepping Basics

Every good meal plan starts with some basic ingredients that can be prepped ahead of time and turned into several different meals. It’s good to have a variety of nutritious ingredients on hand so that you don’t get bored with your food. By mixing and matching ingredients, adding some fresh veggies and spices, you can have a different meal every night of the week without spending hours in the kitchen!

Healthy plant-based foods ready for prepping

Of course, sometimes you can make it even easier by purchasing some items already prepared. Think canned beans, store-bought hummus, or even pre-cooked rice. But if you want the best bang for your buck, it’s so easy to prepare beans and grains on the stovetop or in an Instant Pot!

I absolutely love my Instant Pot and at this point, I don’t know how I ever lived without it! It makes prepping beans, rice, grains, and potatoes (not to mention lots of other goodies) SO EASY! And they are cooked to perfection every time – no burning – and you can literally set it and forget it!

Yes, you can walk your dog, or do your laundry, or take a nap while your rice cooks and you don’t have to worry about coming home to fire alarms going off! 😱

Grains, Veggies, and Protein

Healthy food selection with fruits, vegetables, seeds, superfood, and whole grains

These are the 3 essential components when following a plant-based or vegan diet (or any diet for that matter). It is essential that you include all three of these in order to maintain an optimally healthy diet and assure that your tummy stays satisfied.

This meal plan provides all these essentials and combines them in several delicious ways so that your taste buds stay satisfied too!

Baked potato fries and kale salad

Where do vegans get their protein?

When you combine your grains and beans like I do in this meal plan, there’s no need to worry about getting enough protein. Some grains on their own, such as quinoa, provide plenty of protein on their own, but it is well-known that combos like beans and rice are a perfectly balanced source of protein.

Beans are an excellent source of plant-based protein

In actuality, you may not need as much protein as you think you do. If you want to find out more, check out this recipe (it’s in the meal plan) and be sure to download my FREE Vegan Protein Guide.

Sources of Protein in this Meal Plan

  • Black beans or kidney beans
  • Chickpeas (aka Garbanzo beans)
  • Tofu
  • Tempeh
  • Quinoa
  • Sunflower Seeds

Here are some of the recipes included in the plan:

2 thoughts on “Easy Vegan Meal Plan + Shopping List // A Week of Healthy Plant-Based Meals

    1. Hello there! I do realize it has been months since you wrote this comment but I only now saw it. I apologize.
      Here is the link to the meal plan


      You can also visit the meal plan post at any time https://vegerarchy.com/2021/02/21/easy-vegan-meal-plan-shopping-list-a-week-of-healthy-plant-based-meals/
      and scroll all the way to the bottom.
      There is a grey bar that says “Get Your Meal Plan Here”. Click it and it should open up a new tab where you will sign up for the download. It will be emailed to you.
      If the link doesn’t work, please reply to this comment and let me know. I just tried it out myself and it seems to be working.

      Thank you for interest in my vegan meal plan. There are some great recipes in there that I personally make all the time!

      Jones LeFae

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