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
Easy Rigatoni with Lentil Bolognese
Ahead of time prep (up to 3 days):
- Cook the lentils
- Wash the spinach
Ingredients List
Produce:
- 1 medium onion, diced
- 4 garlic cloves, sliced thin
- 1-5 ounce pack baby spinach, rinsed
Pantry Items:
- ¾ cup dry small green lentils, picked and rinsed
- 1 pound rigatoni (you can also use any other variety of pasta)
- Extra virgin olive oil
- Tomato paste
- 1-28 ounce can crushed tomatoes
- ¼ teaspoon red pepper flakes
- Salt
Beluga Lentil & Pomegranate Babaganoush Toast
Ahead of time prep (up to 2 days):
- Cook the lentils
- Roast the eggplant
- Wash the parsley
Ingredients List
Produce & Refrigerated Items:
- 2 large eggplants
- ¼ cup freshly squeezed lemon juice
- ¾ cup chopped fresh parsley
- 1 cup pomegranate seeds (about 1 medium pomegranate) - If you can't find pomegranates, just omit them
- Pantry Items:
- 1 cup raw black beluga lentils, rinsed
- ¼ cup tahini
- 2 tablespoon black sesame seeds1 loaf of crusty whole grain country bread or your bread of choice
Eggplant & Chickpea Curry
Ahead of time prep
- Prepare the spice mix
- Cook the rice or quinoa (up to 2 days ahead)
- Wash the cilantro
Ingredients List
Produce & Refrigerated Items:
- 1 large eggplant
- 3 cloves of garlic
- 1″ piece of ginger
- 1 medium onion
- 1 bunch of fresh cilantro, chopped ( about 1 cup chopped)
Pantry Items:
- Olive oil
- Tomato paste
- 2 15.5 oz cans of chickpeas, rinsed and drained
- 2 cups water or vegetable broth
- Salt
- Ground coriander
- Ground cumin
- Turmeric
- Red pepper flakes (optional)
- Cinnamon
- Black pepper
- Ground cardamom
Jamaican Jerk Tempeh & Mango Bowl
Ahead of time prep:
- Prepare the jerk seasoning
- Prepare the dressing (up to 2 days ahead)
- Wash the cilantro and mint (up to 2 days ahead)
- Shred the carrots (up to 2 days ahead)
Ingredients List
Produce & Refrigerated Items:
- 8oz tempeh
- 1 large mango
- 1 seedless cucumber or 2-3 Persian cucumbers, peeled and sliced
- 1 bunch cilantro
- 2 ½ cups shredded carrots
- 20 mint leaves
- ¼ cup lime juice
Pantry Items:
- Extra virgin olive oil
- Salt
- Maple syrup
- Dijon mustard
- Dried thyme
- Sweet paprika
- Onion powder
- Garlic powder
- Salt
- Allspice
- Red pepper flakes
- Cinnamon
- Ginger powder
3 Bean & Sweet Potato Chili
Ahead of time prep (up to 2 days)
- Peel and dice the sweet potatoes
- Wash the cilantro
Ingredients List
Produce:
- 1 large onion, diced
- 4 cloves garlic, minced
- 1-8 oz pack babybella mushrooms (or any mushroom of your choice)
- 3 small sweet potatoes
- ½ cup organic frozen corn kernels
- 1-2 Hass avocados (optional)
- 1 large bunch fresh cilantro (optional)
Pantry Items:
- Chili powder
- Ground cumin
- Ground coriander
- Aleppo pepper or hot red pepper flakes (or to taste)
- 1-15 oz can chickpeas
- 1-15 oz can kidney beans
- 1-15 oz can black beans
- 1-15 oz can diced tomatoes
- Extra virgin olive oil
- Salt
Leave a Reply