The 7-Day Vegan Meal Plan With a Ready to Shop Grocery List

This is your complete week of vegan eating: breakfast, lunch, dinner, and a snack for all seven days. Every meal is built around simple, affordable ingredients you can find in any supermarket, and the days are designed to reuse the same staples so nothing goes to waste.

Quantities are written for one person. Double everything if you are cooking for two. A few dinners are made in batches so you can eat the leftovers the next day, which saves you both time and money.

Let's get into it.

How to Use This Plan

Read through the week first, then build your shopping list from the section at the bottom (we already did that for you). Pick a prep day, usually Sunday, to cook one or two batch meals ahead. Everything else comes together in 15 to 20 minutes.

A few cooking shortcuts that run through the whole plan:

• Canned beans and lentils are your friend. Rinse and use straight from the can.
• Cook a big pot of rice once and reheat it through the week.
• "Roasted veg" means tossing whatever vegetables you have with a little oil, salt, and pepper, and baking at 200C for 25 minutes.

Day 1

Breakfast. Overnight Oats with Berries and Peanut Butter

‍Mix 50g oats with 150ml soy milk and a spoon of peanut butter in a jar. Refrigerate overnight. Top with berries in the morning.

Lunch. Chickpea and Avocado Smash Wrap

‍Mash half a can of chickpeas with half an avocado, a squeeze of lemon, salt, and pepper. Spread on a tortilla with spinach and roll up.

Dinner. Tofu Stir-Fry with Rice

‍Pan-fry cubed tofu until golden. Add chopped bell pepper, broccoli, and garlic. Stir in soy sauce. Serve over rice.

Snack. Apple slices with peanut butter.

Day 2

Breakfast. Banana Peanut Butter Smoothie

‍Blend 1 banana, 250ml soy milk, 2 spoons oats, and 1 spoon peanut butter until smooth.

Lunch. Mediterranean Quinoa Bowl

‍Combine cooked quinoa, chickpeas, chopped cucumber, and tomato. Top with a spoon of hummus and a drizzle of olive oil.

Dinner. Red Lentil Curry with Rice (make a double batch)

‍Soften onion and garlic in a pot. Add 150g red lentils, 1 can chopped tomatoes, 200ml water, and curry spices. Simmer 20 minutes. Serve half over rice and save the rest for tomorrow.

Snack. Hummus with carrot and cucumber sticks.

Day 3

Breakfast. Tofu Scramble on Toast

‍Crumble tofu into a hot pan with a pinch of turmeric, nutritional yeast, salt, and pepper. Cook 5 minutes. Serve on toast.

Lunch. Leftover Red Lentil Curry

‍Reheat yesterday's curry. Even better the second day.

Dinner. Spaghetti with Lentil Bolognese

‍Soften onion and garlic, add a can of brown lentils and a can of chopped tomatoes, and simmer 15 minutes. Serve over spaghetti.

Snack. A handful of mixed nuts and a banana.

Day 4

Breakfast. Apple Cinnamon Overnight Oats

‍Same method as Day 1, swapping berries for grated apple and a pinch of cinnamon.

Lunch. Black Bean and Sweet Potato Bowl

‍Roast cubed sweet potato. Combine with black beans, rice, and a spoon of hummus or salsa.

Dinner. Buddha Bowl with Tahini Dressing

‍Fill a bowl with rice, roasted veg, chickpeas, and spinach. Drizzle with tahini thinned with lemon juice and water.

Snack. Soy yogurt with berries.

Day 5

Breakfast. Peanut Butter Banana ToastToast 2 slices of bread, spread with peanut butter, and top with banana slices.

Lunch. Hummus and Roasted Veg WrapSpread hummus on a tortilla, fill with leftover roasted veg and spinach, and roll up.

Dinner. Tofu and Broccoli Stir-Fry with NoodlesPan-fry tofu and broccoli with garlic and soy sauce. Toss with cooked noodles or rice.

Snack. An apple and a handful of nuts.

Day 6

Breakfast. Berry Oat Smoothie Bowl

‍Blend frozen berries, 1 banana, and a splash of soy milk until thick. Top with oats and peanut butter.

Lunch. Big Chickpea Salad

‍Toss salad leaves, chickpeas, cucumber, tomato, and avocado with olive oil and lemon.

Dinner. Black Bean Chili with Rice (make a double batch)

‍Soften onion, garlic, and bell pepper. Add 2 cans black beans, 1 can chopped tomatoes, and chili spices. Simmer 20 minutes. Serve half over rice and save the rest.

Snack. Hummus with crackers or veg sticks.

Day 7

Breakfast. Tofu Scramble Breakfast Burrito

‍Make a tofu scramble (Day 3 method), wrap it in a tortilla with spinach and salsa.

Lunch. Leftover Black Bean Chili

‍Reheat and enjoy.

Dinner. Pasta Primavera with White Beans

‍Cook pasta and toss with sauteed garlic, mixed vegetables, a can of white beans, and a little olive oil. Finish with nutritional yeast.

Snack. A square of dark chocolate, or peanut butter on banana.

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Your Shopping List

Everything you need for the full week, organized by aisle. Quantities cover one person. Double for two.

Fresh Produce

• Bananas (5 to 6)
• Apples (3)
• Berries, fresh or frozen (1 punnet or bag)
• Avocados (2)
• Cucumber (1)
• Tomatoes (3 to 4)
• Bell peppers (3)
• Broccoli (2 heads)
• Sweet potato (1 large)
• Spinach or salad leaves (1 large bag)
• Carrots (1 small bag)
• Onions (3)
• Garlic (1 bulb)
• Lemons (2)

Pantry and Dry Goods

• Rolled oats (500g bag)
• Rice (500g bag)
• Quinoa (small bag)
• Spaghetti or pasta (1 box)
• Noodles (1 pack)
• Tortillas or wraps (1 pack)
• Bread (1 loaf)
• Crackers (1 pack)
• Chickpeas (3 cans)
• Black beans (3 cans)
• White beans (1 can)
• Red lentils (1 small bag)
• Brown or green lentils (1 can)
• Chopped tomatoes (4 cans)
• Peanut butter (1 jar)
• Tahini (1 jar)
• Hummus (1 large tub)
• Mixed nuts (1 bag)
• Olive oil
• Soy sauce

Refrigerated and Plant-Based

• Firm tofu (2 blocks)
• Soy milk (1 to 2 litres)
• Soy yogurt (1 small tub)

Herbs, Spices, and Extras

• Turmeric
• Curry powder or paste
• Chili powder or flakes
• Cinnamon
• Nutritional yeast
• Salt and pepper
• Salsa (1 jar)
• Dark chocolate (optional)

A Few Helpful Swaps

• No tofu? Use extra chickpeas or beans for protein instead.
• No soy milk? Any plant milk works for oats and smoothies.
• Want it higher in protein? Add a scoop of plant protein to your smoothies and a handful of edamame to any bowl.
• Cooking for a busy week? Roast a big tray of mixed vegetables on Sunday and use it across the wraps and bowls.

That is your full week. Keep this page bookmarked, and watch your inbox. We send fresh recipes, plant-based tips, and the best of the vegan world every week.

Happy cooking.