This stress-free meal prep guide will assist you in mastering the art of vegan weekly meal planning. Planning ahead is key when it comes to successful vegan meal prepping. By taking the time to plan out your meals for the week, you can save time, reduce food waste, and ensure that you always have healthy, delicious meals and snacks on hand.
Here are some tips and examples for planning ahead for vegan meal prep:
STEP 1: MAKE A WEEKLY MEAL PLAN
- Make a meal plan: Start by making a meal plan for the week ahead. Consider your schedule and plan meals accordingly. For example, if you know you’ll be busy on certain nights, plan to make larger batches of meals earlier in the week so that you can simply reheat them later.
- Choose recipes that can be prepped in advance: Look for recipes that can be partially or fully prepped in advance. This could mean chopping veggies, pre-cooking grains, or marinating proteins ahead of time.
- Consider ingredients that can be used in multiple meals: To save time and reduce waste, consider ingredients that can be used in multiple meals throughout the week. For example, a batch of roasted veggies can be used in salads, wraps, and bowls.
An example of a weekly meal plan
Sunday:
- Breakfast: Vegan breakfast burrito with tofu scramble, avocado, and salsa
- Lunch: Vegan sushi bowl with brown rice, veggies, and tofu
- Dinner: Vegan roasted vegetable lasagna with side salad
Monday:
- Breakfast: Overnight oats with fruit and nuts
- Lunch: Chickpea salad sandwich on whole grain bread with baby carrots or carrot sticks
- Dinner: Lentil Bolognese with zucchini noodles
Tuesday:
- Breakfast: Smoothie bowl with spinach, banana, and almond butter (almond butter recipe here)
- Lunch: Leftover lentil Bolognese with mixed greens
- Dinner: Tofu stir-fry with mixed veggies and brown rice
Wednesday:
- Breakfast: Avocado toast with tomatoes and basil
- Lunch: Quinoa salad with roasted veggies and chickpeas
- Dinner: Vegan burrito bowl with black beans, salsa, and guacamole
Thursday:
- Breakfast: Chia seed pudding with berries and granola
- Lunch: Leftover burrito bowl
- Dinner: Roasted sweet potato and black bean enchiladas
Friday:
- Breakfast: Tofu scramble and veggies top with vegan feta or sour cream
- Lunch: Leftover enchiladas
- Dinner: Vegan lentil shepherd’s pie with mixed greens
Saturday:
- Breakfast: Vegan pancakes with fruit and maple syrup
- Lunch: Veggie wrap with hummus and roasted veggies
- Dinner: Vegan spaghetti and “meatballs” with side salad
This type of vegan weekly meal planning includes a variety of plant-based proteins, whole grains, and veggies to keep you full and satisfied throughout the week. You can adjust the meal plan to fit your individual needs and preferences. By planning ahead, you can ensure that you have everything you need to make healthy, delicious vegan meals throughout the week.
STEP 2: CHECK RECIPES AND MAKE A SHOPPING LIST
Shop with a list: Before heading to the grocery store, make a list of the ingredients you’ll need for your meal plan. This can help you stay organized and ensure that you don’t forget any key ingredients.
This is an example of a shopping list for this weekly meal plan that would need amounts listed next to the items selected that are needed for the week.
Produce:
- Mixed greens
- Zucchini
- Tomatoes
- Bell peppers
- Onions
- Sweet potatoes
- Potatoes
- Carrots
- Cucumbers
- Avocados
- Garlic
- Fresh ginger
- Lemons
- Fresh parsley
- Bananas
Canned/Boxed Goods:
- Diced tomatoes
- Tomato paste
- Red Enchilada Sauce
- Salsa
- Chickpeas
- Lentils
- Black Beans
- Quinoa
- Brown rice
- Vegetable broth
- Nutritional yeast
- Sushi rice
- Nori sheets
Refrigerated/Frozen:
- Tofu
- Almond milk
- Vegan butter
- Vegan sour cream
- Vegan cheese
- Frozen mixed veggies
- Tortillas
- Berries
Pantry:
- Oats
- Chia seeds
- Granola
- Maple syrup
- Tahini
- Soy sauce
- Rice vinegar
- Olive oil
- Salt
- Pepper
- Italian seasoning
- Paprika
- Cumin
Decide the amounts needed for your planned cooking and what you already have in your pantry or refrigerator.
STEP 3: PLAN YOUR PREP WORK WITH YOUR WEEK’S SCHEDULE
This is an example of a planned prep schedule for vegan weekly meal planning. Most of the work is done on Sunday to free time during the week.
Sunday:
- Cook brown rice for sushi bowl (for Sun), for tofu stir-fry (for Tue), and burrito bowl (freeze for Wed)
- Roast vegetables for lasagna (for Sun),
- Make lentil bolognese (for Mon) and freeze half for later in the week (Tue)
- Prepare tofu scramble for breakfast burritos (Sun) and stir-fry (Tue)
- Buy or make vegan ricotta cheese for lasagna (Sun)
- Wash and chop veggies for sushi bowl (Sun), and stir-fry (Tues), quinoa salad (Wed), burrito bowl (Wed),
- Wash and chop greens for side salads
- Make overnight oats for breakfast (for Mon)
- Make chickpea salad (for sandwiches on Mon)
Monday:
- Spiralize zucchini for bolognese
Tuesday:
- Make smoothie bowl for breakfast
- Stir fry tofu and pre-prepped veggies
- Roast prepped vegetables for vegan burrito bowl (for Wed dinner) and for vegan quinoa salad (for Wed lunch)
Wednesday:
- Toast bread for avocado toast
- Put together quinoa salad with roasted veg
- Make Guacamole with dinner
- Make chia seed pudding (for Thurs breakfast)
Thursday:
- Cook sweet potatoes for enchiladas
- Make enchilada sauce
- Assemble enchiladas
Friday:
- Make breakfast sandwich with tofu scramble and veggies and prep extra vegetables for veggie wrap (for Sat)
- Wash and chop greens for side salad (for Fri and Sat)
- Make vegan mashed potatoes for shepherd’s pie (for Fri)
- Cook lentils (unless using pre-cooked can) and vegetables for shepherd’s pie
Saturday:
- Make pancake batter for breakfast and chop fruit
- Roast veggies for veggie wrap
- Buy or make hummus
- Make meatballs and vegan spaghetti
Note: Adjust the prep plan according to your personal preferences and schedule. This is just an example to give you an idea of what the prep might look like for this menu.
By following these tips, you can create a healthy and delicious vegan meal plan that meets your nutritional needs and supports your overall health and wellness.
