You'll find seven whole food plant-based dinner recipes in this Weekly Summer Meal Plan with a Shopping List!
It's been a while since I posted a weekly meal plan, my apologies. So many of you have enjoyed them and I thought it was time to create one for summer, because who wants to eat heavy and hearty foods when the temperature is hot and you're wearing less. I mean, let's be honest, food babies are real. Sigh.
The menu for this vegan weekly meal plan is filled with gorgeous color, food you can grill, and recipes that you don't need to cook. Whatever mood you're in, it's all right here.
I've grouped these recipes by ingredients so that you can prepare some things in advance. Summer is all about taking it easy, especially when you've spent the day indoors working and you just want to take in the last bit of the sunshine. Kitchen's be banned!
This week's plan features chickpeas, black beans, and quinoa, plus a rainbow of brightly colored seasonal veggies. You can make the recipes in any order that you like. Best of all, there's a shopping list at the bottom of the page. You're welcome.
YOUR VEGAN MEAL PLAN FOR THE NEXT SEVEN DAYS
Easy Vegan Cuban Black Bean Soup
This soup is so delicious and easy to make. It may sound counterintuitive to eat spicy hot soup when it's hot outside, but surprisingly, it actually cools you off. Who knew? Serve this with crusty bread and a simple side salad of spinach and tomatoes.
Mediterranean Salad Wraps
Cool, crisp, satisfying, and incredibly good. The creamy tahini dressing adds the perfect texture to the crisp vegetables and the collard green wrap. Eat as much as you want without one bit of worry.
Mediterranean Hummus Burgers
Do you see a trend starting? I'm obsessed with Mediterranean inspired food, the flavors and simplicity of it speaks to me. This hummus burger is incredibly delicious, and thanks to the aquafaba that binds it together, you can grill them or sear them in a pan.
Vegan BLT Salad with Homemade Spicy Mayo
BLT sandwiches used to be a summer staple in my house. I loved the salty, smoky, and fresh acidic flavors that came together from the ingredients. This salad is just as good and it's extra good for you because the "bacon" is made with Portobello mushrooms, and the creamy, spicy mayo is made from cashews. Make an extra big bowl for yourself and dig in!
Protein Superfood Bean Salad
Where do you get your protein? That's the million dollar question if you're a vegan. We get ours from every plant we put in our body, especially from quinoa, chickpeas, and black beans. This delicious salad has two powerhouse greens and a simple and lovely dressing that you can whip up in just minutes.
Vegan Summer Nicoise Salad
There are certain foods that you're going to miss when you go vegan, it's just a reality that you'll need to accept. But do you? No. We didn't. When we miss something, we recreate it, like we did with this vegan Nicoise Salad. It has the two most important ingredients, potatoes and a creamy Dijon dressing, after that, we made it our own. This is perfect for a steamy night on the patio.
Roasted Veggie Black Bean & Quinoa Burritos
If you know us, you knew that we weren't going to leave out a Mexican recipe. We eat Mexican food several times a week, and this satisfying, yet light, black bean and quinoa burrito is a favorite. Filled with protein, spices, and all things good!
There you have it, seven healthy vegan recipes that you can make in a hurry. You can also prep the quinoa and beans early in the week and then put everything together when you're ready to eat. The SHOPPING LIST is in the recipe link.
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BEANS AND GRAINS
- 2 large cans (30 oz.) of black beans
- 1 (15 oz (439 g) can of black beans
- 4 (15 oz [439 g]) can of chickpeas
- Quinoa, black or regular will work in all recipes
- 3 red bell peppers
- 3 large tomatoes
- 2 cups (326 g) cherry tomatoes
- 2 medium cucumbers
- 2 medium carrots
- 3 large Portobello mushrooms
- 8 to 10 baby potatoes
- 2 cups of spring mix lettuce
- 8 to 10 large collard green leaves, stem removed
- 2 mediums head of Romaine lettuce
- 3 cups coarsely chopped kale
- 5 cups baby spinach leaves
- 1 zucchini
- 1 yellow squash
- 1 small eggplant
- 1/2 cup of chopped cilantro leaves
- 3 avocados
- 1 large Poblano pepper
- 1 bulb of garlic
- 2 green onions
- 3 medium yellow onions
- 1 red onion
- 1 large shallot
- 1 lime
- 3 lemons
- 1 bunch fresh cilantro
- 1 teaspoon of fresh, chopped sage
- Small bunch of greek oregano
- 5 cups Kalamata olives, pitted
- 3/4 cup (85 g) raw cashews
- 1 (12 oz [340 g]) jar of quartered & marinated artichoke hearts
- Bee Free Honee
- Oat flour or whole oats that you can grind into flour
- Bread crumbs
- Sesame seed hamburger buns
- 6 medium or 4 large flour tortillas
- Almond milk
- Vegan pepperjack cheese
PANTRY STAPLES YOU MAY OR MAY NOT HAVE
- Extra-virgin olive oil
- White wine vinegar
- Dijon mustard
- Pure maple syrup
- Smoked paprika
- Cayenne pepper
- Chili powder
- Ground cumin
- ground ginger
- brown sugar