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 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.
Mashed Butternut Squash With Spiced Chickpeas
Ahead of time prep (up to 2 days ahead)
1) Bake the butternut squash
Ingredients List
Produce & Refrigerated Items:
- 1 large butternut squash
- Chopped cilantro or parsley (optional)
Pantry Items:
- Store-bought or homemade Garam Masala spice mix
- Salt
- ½ cup canned light coconut milk
- Maple syrup
- 2 – 15oz cans chickpeas
- Extra virgin olive oil
- Sweet paprika
- Pumpkin seeds ( we use pumpkin spiced roasted pumpkin seeds that we found at Trader Joes) (optional)
- Sunflower seeds (optional)
Buffalo Cauliflower Tacos
Ahead of time prep (up to 2 days ahead):
- Prepare the cauliflower (reheat in the oven before serving)
Ingredients List
Produce & Refrigerated Items:
- 1 small head cauliflower, cut into small florets
- Shredded purple cabbage
- Frozen shelled edamame
- Frozen corn
- 1 avocado
Pantry Items:
- ½ cup all purpose flour (you can also use gluten free flour)
- ½ tsp garlic powder
- ½ tsp onion powder
- â…“ cup vegan buffalo sauce (you can use more if you like it extra spicy)
- 6 tortillas (use your favorite)
Black Bean Noodles With Butternut Squash Sauce
Ahead of time prep (up to 2 days):
No prep needed
Ingredients List
Produce & Refrigerated Items:
- 1 large garlic clove
- 1 ½ inch piece of ginger
- 1 bunch of cilantro
Pantry Items:
- 4oz (½ pack) Explore Cuisine Black Bean Spaghetti
- Toasted sesame oil
- 1 15oz can butternut squash (YOU CAN ALSO USE ANY LEFTOVER MASHED SQUASH FROM MONDAY'S RECIPE )
- Vegetarian no chicken broth or vegetable broth
- Tamari or soy sauce
- Black pepper
- Salt
- Roasted peanuts, chopped
Quinoa Paella
Ahead of time prep (up to 2 days ahead)
- Wash and dice the vegetables
Ingredients List
Produce & refrigerated items:
- 1 large sweet onion
- 2 garlic cloves
- 1 red bell pepper
- 1 orange bell pepper
- 1 yellow bell pepper
- 1 dozen asparagus, trimmed and cut into small pieces
- Chopped parsley for garnish
Pantry Items:
- Extra virgin olive oil
- Tomato paste
- 1 ½ cups uncooked quinoa, rinsed
- Sweet paprika
- Salt
- Black pepper
- Powdered vegetable bouillon (you can use vegetable broth instead)
- Vegetable broth
Shepherd's Pie
Ahead of time prep (up to 2 days ahead)
- Peel, dice and boil the potatoes (make sure to bring them back to room temperature, or warm them up slightly before mashing)
- Chop the vegetables
Ingredients List
Produce & Refrigerated Items:
- 1 medium onion
- 1 large parsnip
- 2–8oz packs babybella or crimini mushrooms
- Fresh thyme
- Fresh rosemary
- 10–12 medium size Yukon Gold potatoes (about 2 lbs)
Pantry Items:
- Extra virgin olive oil
- Tomato paste
- Salt
- Black pepper
- ¾ cup dry red wine
- 2 tbsp extra virgin olive oil
- 1 (150g) pack roasted and peeled chestnuts
- Vegetable broth or unsweetened almond milk
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