7-Day Vegan Meal Plan (with Grocery List)
This plant-based week uses tofu, tempeh, lentils, beans, chickpeas, whole grains, nuts and seeds so every meal is filling and protein-rich. Leftovers are planned for lunches to save time. A vegan diet should include a reliable source of vitamin B12, usually a supplement or fortified foods.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Overnight oats with soy milk, chia seeds and berries | Chickpea, quinoa and roasted vegetable salad | Red lentil and spinach dal with brown rice |
| Tuesday | Wholegrain toast with peanut butter and banana | Leftover dal with flatbread | Tofu and vegetable stir-fry with noodles |
| Wednesday | Soy yogurt with granola and apple | Hummus and falafel wrap with salad | Black bean chili with rice and avocado |
| Thursday | Tofu scramble with tomatoes and spinach | Leftover chili in a baked sweet potato | Whole-wheat pasta with lentil bolognese |
| Friday | Smoothie: banana, oats, soy milk, peanut butter | Leftover lentil bolognese | Chickpea and coconut curry with rice |
| Saturday | Banana pancakes with maple syrup | Minestrone with white beans and bread | Homemade burgers with black bean patties and salad |
| Sunday | Avocado toast with seeds | Buddha bowl: quinoa, tempeh, roasted vegetables, tahini | Mushroom and lentil shepherd's pie |
Grocery list
Produce
- Spinach
- Tomatoes
- Bell peppers
- Zucchini
- Carrots
- Mushrooms
- Onions
- Garlic
- Ginger
- Sweet potatoes
- Potatoes
- Salad
- Avocados
- Bananas
- Apples
- Berries
Plant protein
- Firm tofu (2 blocks)
- Tempeh
- Red lentils
- Green or brown lentils
- Canned chickpeas
- Canned black beans
- Canned white beans
- Falafel
Grains & bakery
- Rolled oats
- Quinoa
- Brown rice
- Whole-wheat pasta
- Noodles
- Wholegrain bread
- Wraps and flatbreads
- Burger buns
Dairy alternatives
- Fortified soy milk
- Soy yogurt
Pantry
- Peanut butter
- Tahini
- Hummus
- Chia seeds
- Mixed seeds
- Granola
- Coconut milk
- Canned tomatoes
- Curry spices
- Soy sauce
- Maple syrup
- Vegetable stock
Tips for this week
- Combine legumes and grains over the day for a complete protein intake.
- Pair iron-rich foods (lentils, spinach, tofu) with vitamin C (peppers, citrus) to improve absorption.
- Choose a fortified plant milk (calcium, B12) and take a B12 supplement as advised by a health professional.
- Cook a big pot of lentils or beans at the weekend to use in several meals.
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Download on the App StoreFrequently asked questions
Do vegans get enough protein?
Yes, if every meal includes a protein source such as tofu, tempeh, lentils, beans, chickpeas, soy milk, nuts or seeds. This plan has one at each meal.
Which supplements does a vegan need?
Vitamin B12 is essential. Vitamin D, iodine and omega-3 may also be worth discussing with a doctor or dietitian.
Is this vegan plan good for beginners?
Yes. It uses familiar dishes (chili, curry, pasta bolognese, burgers) made with plant ingredients.
More meal plans
- 7-Day Vegetarian Meal Plan (with Grocery List)
- 7-Day Mediterranean Diet Meal Plan
- Healthy Weekly Meal Plan for Beginners
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