This vegan meal plan includes a printable shopping list. shop over the weekend and do some prep work and weeknight dinners will be a breeze.
When it comes to weeknight dinners, a little bit of planning and prep goes a long way! We’ve put together a vegan dinner meal plan with five dinners and the ingredients you need to prepare them. Not a vegan? Just add your favorite protein! But just give this vegan dinner meal plan a try, you may be surprised. All you have to do is shop over the weekend, do a little be of prep on Sunday, and you’ll be all set for the week. You’ll come home every evening and have everything you need to prepare a nutritious and filling dinner.
Scroll to the bottom of this post to download your shopping list for your dinner meal plan
Veggie Loaded Quinoa Fried Rice
Ahead of time prep:
- Cook the quinoa
- Chop the zucchini and slice the mushrooms
Ingredients List
Produce
- 24oz frozen broccoli
- 1 large zucchini
- 1 large yellow squash
- 8oz baby bella or white mushrooms
- 3.5oz oyster mushrooms
- 1 cup frozen shelled edamame
- 1 cup frozen corn kernels
- 1 2-inch piece fresh ginger
- 1 clove garlic
Pantry Items:
- 1 cup uncooked quinoa
- Neutral flavor oil
- Toasted sesame oil
- ¼ cup tamari
- Coconut aminos
Optional:
- Tofu
- Chopped cashews or salted peanuts
- Sriracha
- White or black sesame seeds
Vegan Gluten Free Chickpea Tacos
Ahead of time prep:
- Sautee the chickpeas
- Prepare the sauce
Ingredients List
Produce & Refrigerated Items:
- 1 cup fresh chopped cilantro
- 24 grape tomatoes sliced in half
- 1 cup shredded purple cabbage
- 2 avocados
- 1 ¼ cups corn kernels
- 1 clove garlic
- 2 teaspoon fresh squeezed lime juice
- ½ cup dairy free vegan yogurt
Pantry Items:
- 2-15.5 oz can organic chickpeas
- Olive oil
- Smoked paprika
- Sweet paprika
- Cumin
- 6 corn tortillas
- Sriracha & Green Dragon sauce
High Protein Vegan Lasagna Soup
Ahead of time prep:
- Sautee the chickpeas
- Prepare the sauce
Ingredients List
Produce & Refrigerated Items:
- 8oz portabella mushrooms
- ⅓ cup basil, chopped
- 2 garlic cloves
- 12 tablespoon shredded vegan mozzarella cheese
Pantry Items:
- 6 sheets Explore Cuisine Organic Green Lentil Lasagne
- 1-2 cups water or vegetable broth
- 28oz canned diced tomatoes
- 28oz canned crushed tomatoes
- 2 tablespoon nutritional yeast
- 1 teaspoon dry thyme
- 1 teaspoon onion powder
- Olive oil
Meatless "Steak" Sandwich with Tahini
Ahead of time prep (the night before)
- Marinate the vegetables and seitan
Ingredients List
Produce & Refrigerated Items
- 8-10 oz seitan
- 1 red bell pepper
- 1 medium onion
- 8oz baby bella mushrooms
- 1 clove garlic
- 2 tablespoon fresh squeezed lemon juice
Pantry Items:
- 6 mini hoagie rolls (or any other small rolls )
- ¼ cup tahini paste
- 1 teaspoon sweet paprika
- ½ teaspoon hot paprika
- ½ teaspoon turmeric
- ½ teaspoon cumin
- ⅛ teaspoon black pepper
- Olive oil
- 2 teaspoon red wine vinegar
Cauliflower & Chickpea Sheet Pan Dinner
Ahead of time prep (the night before)
- Marinate the vegetables and seitan
Ingredients List
Produce
- 1.5 pounds fresh or frozen cauliflower florets
- 1 pound baby Bella mushrooms
- 1 pint grape tomatoes
- 8oz baby bella mushrooms
- Fresh chopped cilantro or parsley (optional)
Pantry Items:
- 15oz canned chickpeas, rinsed and drained
- ¼ cup balsamic vinegar
- Olive oil
- 1 tablespoon sumac
- 1 tablespoon dry oregano
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