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!
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?
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 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!
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!
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
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!
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.
Sources of Protein in this Meal Plan
- Black beans or kidney beans
- Chickpeas (aka Garbanzo beans)
- Sunflower Seeds
Here are some of the recipes included in the plan:
- Curry Tofu Scramble
- Zesty High Protein Quinoa Salad
- Fantastic Falafel Sandwiches
- The Ultimate Kale Salad