This vegan weekly meal plan in under one hour gives you five vegan dinner recipes that you can whip up in an hour or less! They're healthy, they're easy, and they're delicious. We also give you meal prep tips and a shopping list to make eating healthy even easier.
WHY PLANNING YOUR MEALS WILL HELP YOU EAT HEALTHIER
If your goal is to eat healthier, save money, and spend quality time with loved ones, then our meal plans are for you.
We hand picked five of our best vegan dinner recipes that use similar ingredients, so you can prep ahead and spend less time cooking and more time doing the things that you love to do. Like eating.
Our weekly meal plan works for one to four people. If you're making food for one, pick two or three of the recipes and you'll have enough leftover from each meal to feed yourself throughout the week.
Following a meal plan will prevent you from eating fast food or tearing open a box of prepared food that's most likely filled with sugar, sodium, and saturated fat. Our meals are made with whole foods that taste great and are good for you. A much better choice.
You'll also save money, because eating out and buying prepared foods is much more expensive than buying whole foods.
OUR FREE VEGAN MEAL PLANS ARE EASY TO FOLLOW AND HEALTHY
We love helping people eat healthier foods that are good for everyone. Our vegan meal plans are good for you, animals, and the environment.
They are also easy to follow and our prepping tips will make your weeknights even easier.
Additionally, we show you how to prepare the bulk of the meals on Sunday so you can whip up a meal in no time on Monday, Tuesday, Wednesday, Thursday, and Friday.
PREPARING YOUR MEALS FOR THE WEEK
This week's meal plan is built around our Healthy Vegan Taco Filling. You're going make a double batch and use it for three of the five meals.
Please keep in mind that the shopping list doesn't include spices, oil, or pantry/refrigerator staples. Please check over the ingredients in the recipes and add what you need to the shopping list.
SUNDAY VEGAN MEAL PREP
FIRST - Make two batches of the vegan taco meat. Click here to go to the recipe. Store it in an air-tight container in the refrigerator.
- NOTE: Don't double the spices in the recipe, especially the cayenne. You'll want to add the amount of spice called for, then add more slowly to taste.
SECOND - Make the Chili Con Carne today (this takes more than an hour, and that's why you want to make it while you're prepping for the week).
- NOTE: Skip the cauliflower in the chili recipe, because you're going to add 3 cups of the taco filling instead.
OPTIONAL: If you have the time, make the falafel today and then all you'll have to do is heat them when you're ready to eat them.
healthy vegan taco filling
Our healthy vegan taco filling is the perfect healthy addition to any meal.
It's so flavorful and has a really similar texture to a meat crumble! One of our favorite things about this taco filling is that you can also freeze it!
To make future vegan meal planning even easier, you can triple the recipe and freeze some extra.
MONDAY VEGAN MEAL PREP
If your Mondays are like ours, this is the day that tempts us to order take out. That's why we chose chili for Monday's meal.
You're going to be so happy that you prepped the chili on Sunday because all you'll need to do is heat it up, whip up the cornbread, and enjoy.
- NOTE: If you're not a fan of spicy food, you can leave the jalapeño pepper out of the cornbread.
- Add a side salad so you get your daily allowance of greens in.
vegan chili con carne
This chili con carne is so filling. We think it's so important when you're making vegan foods for your family that they don't leave the table not feeling satisfied. For that reason, this is the perfect meal for any week night!
Easy Vegan Skilloet Cornbread
This is our favorite cornbread recipe ever! It's fluffy, flavorful, and incredibly easy to make. It goes perfectly with our vegan chili con carne.
TUESDAY VEGAN MEAL PREP
- Okay, there is a variation in this recipe. You're going to substitute the vegan bacon for the Healthy Vegan Taco Filling. Add a few cups to the pan when you're heating the peas with the onion and garlic until it's warmed through.
- Serve with a salad if you want more veggies.
spaghetti with peas and healthy taco meat filling
Sounds a little weird? Trust us! This pasta with our healthy taco meat is basically the equivalent of a spicy bolognese. It's super unique and really delicious! Top it with some vegan parmesan for an extra tasty dinner.
WEDNESDAY VEGAN MEAL PREP
This week you're making our favorite vegan taco recipe! We love this simple and tasty recipe, and we're amping it up with our Healthy Taco Filling, which adds more texture and flavor.
- Make the recipe as is and heat up some of the taco filling and add it to the tortillas when you're filling them. Delicious!
- Add some fresh cilantro to the top for added flavor!
oil-free avocado potato tacos
These oil-free avocado potato tacos are piled high with roasted potatoes, fresh tomatoes, and creamy avocado! The only way you can make these better is by adding a hefty amount of our vegan healthy taco filling. Enjoy!
THURSDAY VEGAN MEAL PREP
This is a super easy and flavorful one pot meal; our vegan indian rice stew. It has so many healthy ingredients in it. All you'll need to do is get it started, then let it simmer while you prepare a crisp side salad to go with it.
NOTE: If you can't find or afford to buy the fresh herbs, you can use dried herbs. Add by the ½ teaspoon until the flavor suits your taste.
Indian spiced tomato and rice stew
This rice stew is filled with healthy and filling ingredients! Loaded with tomatoes, fresh herbs, and tender rice. You're going to absolutely love it!
FRIDAY VEGAN MEAL PREP
The warm and savory spices in the falafel go so well with the fresh crips cucumbers and juicy tomatoes in this salad. I
- NOTE: Instead of adding mint to this salad, we suggest swapping it for cilantro to go with the falafel.
- Add some warm pita bread for a complete meal.
We hope that this makes your week a lot easier and more delicious. If you have any questions, always feel free to email us. We're here for you.
crispy oven-fried falafel
Our oven-fried falafel is so much healthier than a deep fried version with all of the flavor of a traditional one!
cucumber tomato cilantro salad
This cucumber tomato cilantro salad is so refreshing and is perfect alongside our oven baked falafel.
START YOUR DAY WITH A HEALTHY BREAKFAST
We want you to be the rock star we know you are, and help you slay the day!
When you're prepping for the week, make one of our overnight oats recipes so you can have a delicious and healthy breakfast option at the ready.
Please keep in mind that the shopping list doesn’t include spices, oil, or pantry/refrigerator staples. Please check over the ingredients in the recipes and add what you need to the shopping list.
- 2 tomatoes
- 2 cups cherry tomatoes
- Small head of romaine lettuce
- 2 large cucumbers
- 4 white onions
- 3 red onion
- 1 avocado
- 3 cups fingerling potatoes
- 5 jalapeno peppers if you don’t like spicy food, you may want to limit this ingredient
- 3 heads of garlic
- 1 bunch cilantro you will use this for several meals so buy a super fresh bunch and store it in the refrigerator
- 3 limes
- 4 lemons
- 1 tbsp fresh tarragon
- ½ cup fresh basil
- ½ cup fresh parsley
- 1 bag of frozen peas
- 1 small cup of vegan PLAIN unsweetened yogurt not coconut
- 1 cup sunflower seeds
- 30 oz black beans
- 15 oz dark red kidney beans
- 15 oz light red kidney beans
- 45 oz chickpeas
- 2 26 oz cans crushed tomatoes
- 32 oz vegetable broth
- Finely ground yellow cornmeal
- Basmati rice
- 16 oz package of spaghetti
- Harissa small jar
- 6 medium tortilla
Try this vegan meal plan and let us know what you think. We love to hear from you! And, don’t forget to take a picture of your gorgeous creation and tag us @veganosity on Instagram.
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Christine @ Run Plant Based says
Yum, such great dinner inspiration here - thanks!
Linda Meyer says