Healthy Weekly Vegan Meal Plan with a Shopping List, Part 4

A healthy weekly vegan meal plan with a shopping list that will help you eat healthier and will simplify your weeknights.

Published February 24, 2017 and updated November 4, 2021.

Hi there! I’m back with another mouthwatering healthy vegan meal plan that will help you feed your family a delicious meal every night of the week.

It will also help you stay organized, eat healthier, and best of all, it will simplify your life.

This vegan meal plan will help you plan for the week, give you tips on how to prep the food ahead of time, and of course, there’s a full shopping list that you can print up and take with you to the supermarket, so you’ll only have to do one trip for the week.

This week’s meal plan focuses on potatoes, beans, and rice, and a whole lot of vegetables.

Each meal should feed 3 adults or 2 adults and 2 children. If you need to feed more, just double the recipes. If you only need to feed yourself, you can cut out two or three of the meals and eat the same meals a few times during the week.

HOW TO PREP YOUR MEALS FOR THE WEEK

Choose one day a week to shop and prep your food for the week. For many people, Sunday is the best day to get ready for the work week. Obviously, you can change the days in this plan to make it work for you, just be sure to go in order.

Because Monday’s are usually the most stressful day of the week, make the Southern-Style BBQ Meatloaf on Sunday, that way all you’ll have to do is heat it up on Monday.

Sunday Prep Work:

Make the meatloaf for Monday’s dinner.

Make the homemade BBQ sauce for the meatloaf and the BBQ carrots if you didn't buy it.

Roast the garlic for the mashed potatoes while you bake the meatloaf.

Wash the green beans and snap off the stems, and slice the bell pepper and store in an airtight container in the refrigerator

Shred the carrots for the BBQ and store in water (to avoid browning)in an airtight container.

Slice, dice, and chop the vegetables for the creole fried rice and the Asian rice bowl and store in an airtight container in the refrigerator.

VEGAN MEAL PLAN FOR THE WEEK

MONDAY

Smoky Southern Style Meatless Meatloaf

Roasted Garlic Mashed Potatoes

Spicy Sizzled Green Beans

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This vegan meatloaf’s texture is not mushy and the flavor is delicious.

I get requests from my family and friends to make it for them whenever I invite them to dinner. The smoky flavor and the tangy BBQ sauce are fantastic.

It’s only right to pair this with Roasted Garlic Mashed Potatoes and Spicy Sizzled Green Beans.

If you made the meatloaf on Sunday, just cover it and warm it in a 350F (176C) degree oven until it’s heated through. Make sure you cover it with foil so it doesn’t dry out.

While it’s heating up you can make the potatoes and the green beans.

If you have leftovers, the meatloaf and mashed potatoes make a great meatloaf sandwich for lunch the next day.

TUESDAY

Creole Fried Rice

This is a quick and easy dinner that will fill you up fast. Make a small salad out of the greens that you bought for the salad that you’re going to make on Thursday.

You can use brown or white rice to make this dish. I prefer the chewy texture of brown over white for this dish.

WEDNESDAY

Pulled BBQ Carrots

Quick & Easy Oil-Free Chipotle Home Fries

Green Garden Salad

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Our pulled BBQ carrot recipe is the most popular recipe on the blog. It's so easy and so delicious, and the texture is eerily similar to pulled pork.

This pairs well with the oil-free fries and the green garden salad. Make a smaller salad tonight so you have enough greens to make another for tomorrow's dinner.

Note: If you don't want spicy fries, don't add the chipotle pepper.

THURSDAY

Smoky Vegan Corn and Potato Chowder

Chopped Green Garden Salad

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This creamy corn and potato chowder is so comforting and filling. It's also super easy to make. The fresh and crisp green salad goes perfectly with it.

FRIDAY

Sweet & Spicy Brown Rice and Pineapple Bowl

What could be better than a big bowl of savory veggies and brown rice?

Forget about ordering Chinese takeout tonight, instead, open a chilled bottle of white wine and enjoy cooking a healthy and fresh dinner that's not filled with a ton of oil and salt.

NOTE! This recipe calls for cauliflower rice, I'm substituting that for brown rice. If you want to make cauliflower rice you'll need to add a head of it to your shopping list or buy a bag of it in the frozen section.

There you go, a week of healthy and delicious plant-based dinner recipes. Save yourself time during the week and follow my meal prep advice. Have a wonderful weekend and enjoy next week's meal plan.

Shopping List for the Week

PRODUCE

• 3 large yellow or white onion
• 2 red onion
• 2 bulbs of garlic
• 5 pounds Russet potatoes or 16 medium potatoes
• 3 Yukon Gold Potatoes
• 1 pound of fresh green beans
• 1 large red bell pepper
• 1 large shallot
• 5 large carrots
• 3 stalks of celery
• 1 red or yellow bell pepper
• 1 large yam or sweet potato
• 2 chili peppers
• 1 small piece of ginger
• 1 bok choy
• 1 small head of romaine lettuce
• 1 small bunch of spinach
• 1 small bunch of kale
• 1 small head of broccoli
• 1 green apple
• 2 limes
• 1 small purple cabbage
• 1 small bunch of chives
• 1 avocado

DRY GOODS

• 2 (15 ounce) can of chickpeas
• 2 (15 ounce) cans of black beans
• 1 (15 ounce) can of red beans
• 1 can (size depends on how many are eating dinner) of vegetarian baked beans
• 4 quarts vegetable broth
• rolled oats
• corn meal
• liquid smoke
• BBQ sauce (make my sauce, see recipe for ingredients, or buy it)
• Dry white wine (optional)
• 1 package of brown rice
• 1 small container of pepita seeds (optional)
• 1 package of hamburger buns

REFRIGERATED AND FROZEN

• vegan butter (I use Earth Balance Soy Free Buttery Sticks)
• unsweetened almond milk (I use Silk brand)
• 1 bag frozen corn
• 1 small bag frozen okra
• 1 bag of frozen peas

PANTRY STAPLES (CHECK TO MAKE SURE YOU HAVE THEM)

• olive oil
• coconut oil
• apple cider vinegar
• celery salt
• dried Italian seasoning
• smoked paprika
• thyme
• oregano
• white pepper
• cayenne pepper
• Chinese 5 spice
• sea salt
• ground black pepper
• crushed red pepper
• vegan Worcestershire sauce (I use Annie’s brand)
• ketchup
• BBQ sauce (make my sauce, see below for ingredients, or buy it)

Ingredients for the BBQ Sauce (You probably have most of these in your pantry, if not, add to your shopping list)

• 1 cup of tomato sauce
• 3 cloves of garlic
• ¼ cup of apple cider vinegar
• 1 tablespoon of dark molasses
• ¼ cup of brown sugar
• 1 teaspoon of salt
• 1 teaspoon of paprika
• 1 teaspoon onion powder
• ¼ teaspoon cumin
• ¼ teaspoon of cayenne pepper (if you don't like spicy food, omit this)
• ¼ teaspoon of white pepper
• 1 tablespoon of lime juice
• 1 pepper in adobo sauce – remove the seeds (the pepper is optional, this will make the sauce extra spicy, if you use it make sure to remove the seeds) Note: Don't add this if you don't like really spicy food.
• 1 teaspoon olive oil
• 1 tablespoon cilantro
• 1 tablespoon cornstarch plus ¼ cup water - mixed together in a small cup

Note: I substituted the jasmine rice and cauliflower rice for brown rice. If you don't want brown rice you'll need to add jasmine rice and a head of cauliflower to the shopping list.