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
Weekly Dinner Vegan Meal Plan With Shopping List
Moroccan Vegetable Stew
Ahead of time prep:
- Prepare the spice mix
- Peel and chop vegetables (up to 2 days)
- Prepare the couscous, rice or quinoa (up to 2 days)
Ingredients List
Produce:
- 4 cloves garlic
- 24oz frozen cauliflower
- 2 medium sweet potatoes
- 1 large zucchini
- 1 yellow squash
- 1 large parsnip
- 1 large Japanese eggplant
Pantry Items:
- Cinnamon
- Turmeric
- Salt
- Ground ginger
- Cumin
- Coriander
- Allspice
- Extra virgin olive oil
- Tomato paste
- 2-15.5oz cans of chickpeas
- 4 cups vegetable broth
- Couscous, rice or quinoa
- Optional toppings: dried cranberries, raisins, toasted almonds, pistachios, apricots, dates, Harissa
Sweet Potato Shepherd's Pie
Ahead of time prep (up to 2 days):
- Cook the quinoa
- Prepare the spice mix
- Bake the sweet potatoes
Ingredients List
Produce & Refrigerated Items:
- 3 large sweet potatoes
- 2 tablespoon extra virgin olive oil, divided
- 3 garlic cloves, minced
- 1 medium onion, diced
- 24oz frozen cauliflower, thawed and chopped
- 6oz Portablella mushrooms, gills removed, diced
- 1 bunch of cilantro, chopped ( about 1 cup) ( you can use parsley instead)
- Pantry Items:
- Cinnamon
- Cumin
- Ground ginger
- Coriander
- Salt
- Black pepper
- Red pepper flakes (optional)
- ¾ cup uncooked red or white quinoa, rinsed
- 5.2oz cooked and peeled chestnuts, split in half
- Tomato paste
- Slivered almonds
- Dried raisins or cranberries
20 Minute High Protein Lemon Pasta
Ahead of time prep (up to 2 days ahead):
- Cook the pasta
- Chop the hazelnuts and cut the fennel
Ingredients List
Produce & Refrigerated Items:
- 1 fennel bulb
- Frozen peas
- White wine
- 3 tablespoon freshly squeezed lemon juice
- Fresh parsley
- The zest of one lemon
Pantry Items:
- Olive oil
- 1 8 oz pack Explore Cuisine Organic Red Lentil Penne
- Salt
- Dried oregano
- Ground black pepper
- Toasted hazelnuts
Bamboo Rice & Za'atar Tempeh Spring Bowl
Ahead of time prep (u pt o2 days ahead)
- Cook the rice
- Soak the tempeh (drain, rinse and refrigerate until ready to use)
Ingredients List
Produce & Refrigerated Items:
- 4oz tempeh
- 12 asparagus
- 1 green zucchini
- 1 large avocado
- Lemon juice for tahini sauce
Pantry Items:
- Extra virgin olive oil
- Bamboo rice
- Salt
- Za’atar
- Tahini
Cauliflower Burgers
Ahead of time prep (up to 2 days)
- Cook the cauliflower and beans
- Prepare the spreads
Ingredients List
Produce:
- 12oz cauliflower florets (or 3 cups of cauliflower “rice”)
- 1 scallion
- Chopped cilantro
- 1 Hass avocado
- Fresh lemon juice
Pantry Items:
- Coconut oil
- Salt
- Garlic powder
- Cumin
- Chili lime seasoning (you can also use chili powder)
- Black pepper
- 1- 15.5oz can pinto beans
- ½ cup corn meal
- 4 hamburger buns
- Sriracha or green dragon hot sauce (optional)
- Brown mustard
- Vegan mayo
prepgeneric says
This is a very healthy meal. I want to go on proper nutrition!