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
High Protein Pasta Puttanesca
Ahead of time prep:
- Cook the pasta
- Wash the basil
Ingredients List
Produce
- 4 cloves of garlic
- 12 cocktail tomatoes
- A small bunch of fresh basil
Pantry Items:
- 1- 8 oz box Explore Cuisine Organic Chickpea Spaghetti
- Extra virgin olive oil
- Tomato paste
- Sun-dried tomatoes in oil
- Capers
- Kalamata olives (or any other olive of your choice)
- Cured black olives (or any other olive of your choice)
- Red pepper flakes
- Salt
Avocado, Mango & Chili Lime Tofu Tacos
Ahead of time prep (up to 2 days):
- Marinate the onions
- Cook the tofu
- Wash the cilantro
- Shred the carrots (we recommend shredding the jicama right before using it)
Ingredients List
Produce & Refrigerated Items:
- 1 large red onion
- 1-12 oz pack super firm tofu
- Lime juice
- ½ large jicama
- 3 -4 carrots
- 2 Ataulfo mangoes ripe but firm
- 1 Hass avocado
- 1 bunch fresh cilantro
- 2-3 limes
- Chili hot sauce to taste (optional)
Pantry Items:
- Red wine vinegar
- Salt
- Sugar
- Prepared chili powder
- Cumin
- 6-8 gluten free tortillas
Immune Booster Vegan Ramen Bowl
Ahead of time prep (up to 2 days)
- Prepare the bokchoy and tofu
Ingredients List
Produce & Refrigerated Items:
- 3 green onions
- 3oz shiitake mushrooms
- 5 cups shredded Napa cabbage
- 1 4-inch piece fresh turmeric root
- 1 1.5-inch piece of ginger
- 7oz enoki mushrooms
- 6 baby bok choy, sliced in half
- 1 lb high protein super firm tofu (here we used this one from Trader Joe’s)
Pantry Items:
- Toasted sesame oil
- 4 cups ramen broth (here we used this one), or vegetable broth
- ⅓ cup + 2 teaspoon soy sauce
- 3oz ramen noodles (here we used these, but you can use your favorite)
- Salt (optional)
- Chili garlic sauce (optional)
Tempeh Breakfast Burrito
Ahead of time prep (up to 3 days)
- Prepare the hummus if using homemade
Ingredients List
Produce & Refrigerated Items
- 8oz tempeh
- ½ cup hummus (homemade or store bought)
- 1 large avocado
- 2 tomatoes
Pantry Items:
- Extra virgin olive oil
- Salt
- Turmeric
- Onion powder
- Garlic powder
- Black pepper and red pepper flakes
- 3 burrito size whole grain tortillas
Stuffed Poblano Peppers With Avocado Cilantro Sauce
Ahead of time prep (up to 2 days)
- Cook the quinoa and lentils
- Prepare the sauce
Ingredients List
Produce
- 6 Poblano peppers
- 1 Hass avocado
- 1 tightly packed cup fresh cilantro
- 2 tablespoon lemon juice
- ½ cup unsweetened plain almond milk
Pantry Items:
- 1 cup uncooked quinoa
- ½ cup uncooked lentils
- 1 cup of your favorite salsa
- 15oz spaghetti or pizza sauce
- Prepared chili powder
- Cumin
- Salt
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