You can simplify your life, by using a weekly meal plan. The multitude of benefits include making better eating habits, save money and waste, and streamlining your time.

Title Vegan Weekly Menu Plan #1 with 5 photos of dinners and 1 bonus of Cookies

How Can You Make a Meal Plan?

1. Assess Your Needs

  • Consider the number of meals you need to plan for (minus dining out, take out, and other plans).
  • Take into account everyone’s dietary preferences, any dietary restrictions, and nutritional goals.

2. Choose a Timeframe

  • Decide if you’re planning for the entire week or a specific number of days.

3. Gather Inspiration

  • Look at Vegan Focus meal plans, like this one, and the website recipes
  • Collect recipes from cookbooks, websites, apps, or family favorites.

4. Map Out Days and Meals

  • Create a meal planning template or use a digital tool.
  • Assign meals to specific days. Consider your schedule, opting for simpler meals on busier days.

5. Include Balanced Nutrition

  • Aim for a variety of protein sources (beans, lentils, tofu, nuts, seeds, etc.)
  • Incorporate a mix of vegetables and fruits
  • choose whole grains (quinoa, brown rice, etc.)
  • Include sources of healthy fats (avocado, nuts, olive oil)

6. Prepare a Shopping List

  • Go through each recipe and note down the ingredients you’ll need.
  • Organize the list by categories (produce, pantry, etc.)
  • Check your pantry and fridge for items you already have.

7. Plan for Leftovers

  • Make extra servings to use as leftovers for future meals or lunches.
  • For instance, make extra vegan burgers to freeze for later.

8. Prep Ahead

  • Identify steps you can prep in advance, such as chopping vegetables, marinating or soaking beans.
  • Dedicate a portion of time for meal prep if possible.

9. Be Realistic and Flexible

  • Consider your available time.
  • Don’t overcomplicate the plan; choose recipes that fit your comfort level.
  • Life can be unpredictable, so allow room for adjustments.
  • Swap meals if plans change or if you’re not in the mood for a particular dish.

11. Post the Plan and Adjust

  • Display the meal plan somewhere visible (e.g., on the fridge) to keep you accountable.
  • At the end of the week, review the meal plan’s success.
  • Note what worked well and what you’d like to change for next time.

Remember, meal planning becomes easier with practice. Over time, you’ll become more efficient at choosing recipes, estimating portions, and streamlining your grocery shopping. The goal is to save time, reduce stress, and enjoy balanced and delicious meals throughout the week. Here is this week’s Vegan Meal Plan.

Weekly Meal Plan #1

Kindle your weeknight dinner creativity with these five vegan dinner plans tailored for your week ahead. Choose a favorite or savor them all for this week’s dinners. And if you have a bit more time, there is a bonus treat for the week!

Two Vegan Lentil Burgers on a white plate with lettuce and sauce


Main Dish: Vegan Lentil Burgers

Choices for Side Dishes: Healthy Baked French Fries / Easy Potato Salad / Sweet Potato Fries

Blue Teal bowl is half full of white rice and the other half is chickpea curry with coconut milk and spinach, garnished with parsley


Main Dish: Chickpea Curry with Coconut Milk and Spinach

Choices for Side Dishes: Cauliflower Rice /Rice / Naan / Quinoa

Vegan Quesadillas with vegetables and vegan cheese sliced into 3 pieces and stacked on black plate. Lime and cilantro in the background.


Main Dish: Vegan Quesadillas with Veggies

Choices for Side Dishes: Guacamole / Pico de Gallo salsa / Vegan sour cream / Refried Beans

Vegan Tuscan White Bean Penne Pasta in a bowl garnished with basil


Main Dish: Tuscan White Bean Penne Pasta

Choices for Side Dishes: Side Salad / Garlic Bread /

Two Cauliflower Walnut Tofu Burritos


Main Dish: Cauliflower, Walnut, Tofu Burritos

Choices for Side Dishes: Guacamole / Pico de Gallo salsa / Vegan sour cream

Six stacked vegan chocolate chip cookies

Bonus Recipe

These delicious cookies make a nice little after dinner dessert or treat. They also can easily packed into a lunch box.

Treat: Chocolate Chip Cookies

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