Your 7-Day Vegan Meal Plan
Updated: Feb. 02, 2021
Get a week’s worth of vegan breakfast, lunch and dinner recipes to make meal planning a breeze.
1
/
21
Day 1 Breakfast: Tropical Quinoa Breakfast Bowl
I have been making this quinoa, coconut, pineapple and mango dish since I was in high school. To make it even more tropical, add some diced papaya.—Billy Hensley, Mount Carmel, TennesseeCheck out our weekly meal planner for regularly updated meal ideas.
2
/
21
Day 1 Lunch: Black Bean-Tomato Chili
My daughter Kayla saw a black bean chili while watching a cooking show and called me about it because it looked so good. We messed with our own recipe until we got this easy winner. —Lisa Belcastro, Vineyard Haven, Massachusetts
3
/
21
Day 1 Dinner: Crispy Tofu with Black Pepper Sauce
Sometimes tofu can be boring and tasteless, but not in this recipe! Here, the crispy vegetarian bean curd is so loaded with flavor, you'll never shy away from tofu again. —Nick Iverson, Denver, Colorado
4
/
21
Day 2 Breakfast: Mixed Fruit with Lemon-Basil Dressing
A slightly savory dressing really complements the sweet fruit in this recipe. I also use the dressing on salad greens. —Dixie Terry, Goreville, Illinois
5
/
21
Day 2 Lunch: Chickpea Mint Tabbouleh
You’ll love this salad warm or chilled. For variety, add feta cheese or use this as a filling for stuffed tomatoes or mushrooms. —Brian Kennedy, Kaneohe, Hawaii
6
/
21
Day 2 Dinner: No-Fry Black Bean Chimichangas
My chimichangas get lovin’ from the oven so they’re a bit healthier. Black beans and corn make it meatless. And it’s a smart way to use leftover rice. —Kimberly Hammond, Kingwood, Texas
7
/
21
Day 3 Breakfast: Warm ‘n’ Fruity Breakfast Cereal
Sleepyheads will love the heartiness of this nutritious cooked cereal with cinnamon. It's loaded with chopped fruit and nuts. Eat it with plain yogurt and sliced bananas or blueberries. —John Vale, Long Beach, Washington
8
/
21
Day 3 Lunch: Creamy Cauliflower Pakora Soup
My husband and I often crave pakoras, deep-fried fritters from India. I wanted to get the same flavors but use a healthier cooking technique, so I made soup using all the classic spices and our favorite veggie, cauliflower! —Melody Johnson, DePere, Wisconsin
9
/
21
Day 3 Dinner: Tofu Chow Mein
This is an easy recipe for a "tofu beginner," as it teaches people how to use it. If you have time, one way to prepare it is to cut the tofu block in half and wrap well in a terry kitchen towel. Let it sit in the fridge for at least an hour to absorb excess water. For a complete meal, serve with Chinese soup and egg rolls! — Autumn SinClaire, Gold Beach, Oregon
10
/
21
Day 4 Breakfast: Pineapple Oatmeal
Oatmeal for breakfast is a standard item, but I like to mix it up a bit. This version gets some natural sweetness from pinapple juice and tidbits. It is definitely worth trying! —Maria Regakis, Somerville, Massachusetts
11
/
21
Day 4 Lunch: Lemon Mushroom Orzo
Sometimes I serve this side dish chilled and other times we enjoy it hot. It has a pleasant tinge of lemon and a nice crunch from pecans. —Shelly Nelson, Akeley, Minnesota
12
/
21
Day 4 Dinner: Chickpea & Potato Curry
I make chana masala, the classic Indian chickpea curry, in my slow cooker. First browning the onion, ginger and garlic really makes the sauce amazing. —Anjana Devasahayam, San Antonio, Texas
13
/
21
Day 5 Breakfast: Slow Cooker Coconut Granola
Here's a versatile treat with a taste of the tropics. Change the recipe up a bit by using dried pineapples or other tropical fruits instead of cherries. —Test Kitchen, Milwaukee, Wisconsin
14
/
21
Day 5 Lunch: Tomato & Avocado Sandwiches
I'm a vegetarian, and this is a tasty, quick and healthy lunch I could eat for every meal. At my house, we call these sandwiches HATS: hummus, avocado, tomato and shallots. These are ingredients I almost always have on hand. —Sarah Jaraha, Moorestown, New Jersey
15
/
21
Day 5 Dinner: Asparagus Tofu Stir-Fry
With its flavorful ginger sauce and fresh vegetables, this tasty dish is a favorite. I get rave reviews every time I serve it, and it doesn’t bother my husband’s food allergies. Check out our guide if you’re new to tofu. —Phyllis Smith, Chimacum, Washington
16
/
21
Day 6 Breakfast: Sparkling Oranges
We were living in Texas when I found the recipe for this simple yet elegant salad. I was thrilled— we had a surplus of fresh oranges! All you do at the last minute is garnish and serve. —Janie Bush, Weskan, Kansas
17
/
21
Day 6 Lunch: Confetti Quinoa
If you have never tried quinoa, start with my easy side, brimming with colorful veggies. I serve it with orange-glazed chicken. —Kim Ciepluch, Kenosha, Wisconsin
18
/
21
Day 6 Dinner: Chard & White Bean Pasta
I love to prepare dishes without gluten or dairy products, and this recipe meets the criteria when you use gluten-free pasta. It's proof you can use delicious, healthy products to create a crowd-pleasing meal. It's also soy-free, nut-free and vegetarian. —Amie Valpone, New York, New York
19
/
21
Day 7 Breakfast: Cranberry-Walnut Oatmeal
My family loves cranberries but we can get them fresh only during the holiday season. This recipe lets us enjoy the tartness of cranberry with the comfort of oatmeal all year long. —Teena Petrus, Johnstown, Pennsylvania
20
/
21
Day 7 Lunch: Black-Eyed Peas ‘n’ Pasta
Tradition has it that if you eat black-eyed peas on New Year's Day, you'll enjoy prosperity all year through—but I serve this tasty combination of pasta, peas and tangy tomatoes anytime. —Marie Malsch, Bridgman, Michigan
21
/
21
Day 7 Dinner: Mushroom-Bean Bourguignon
In our family, boeuf bourguignon has been a staple for generations. I wanted a meatless alternative. All this dish needs is a French baguette. —Sonya Labbe, West Hollywood, California
Originally Published: June 26, 2019
