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    Home > Guides and Roundups

    FREE 7-day Vegan Meal Plan (Only Easy Recipes!)

    By My Pure Plants on 08/15/2022 - May contain affiliate links. Please read our disclosure.

    Jump to Recipe Print Pin

    This 7-day vegan (vegetarian) meal plan includes breakfast, lunch, and dinner recipes. If you are new to meal planning vegan or vegetarian or need some new vegan beginner recipes, this list will give you plenty of delicious options to choose from. We also added a FREE e-book you can download that includes all recipes in this post. 

    Yellow background with icons of veggies and fruits ordered in a heart shape with a text overlay saying seven day meal plan
    Table of Contents hide
    1. How to start a vegan diet?
    2. Why do you need meal planning?
    3. Why this is the best vegan meal plan?
    4. How does this meal plan work?
    5. Easy vegan breakfast recipes
    6. Easy main course meals
    7. Dinner plans for the holidays?
    8. More vegan meal planning ideas
    9. FREE Easy 7-day Vegan Meal Plan

    How to start a vegan diet?

    To start a vegan diet that would stick in the long run, you need three things to consider:

    1. MANAGE YOUR EXPECTATIONS – We see a lot of failed attempts mostly due to the fact that they only wanted to eat exactly the same meals as before but vegan. And if those veganized meals didn’t taste the same as their non-vegan versions, they were disappointed and quit. I tell you now they will never taste exactly the same, but that doesn’t mean they are not tasty. 
    2. KEEP ON OPEN MIND – You will come across many different ingredients you may have never heard of before. You need to be curious to try out new things, new tastes, and new textures. If you keep an open mind, you will realize super fast that the number of choices to eat vegan is endless. 
    3. LEARN FROM EXPERIENCE – Most people who start a vegan diet don’t have much experience in cooking vegetables. You need to leave some time for trial and error. You might need to make something a couple of times to see what flavors, and what textures are the best for your taste. 

    Start with

    • easy and simple recipes.
    • vegetables and fruits that you already like.
    • familiar ingredients. 

    Here is our vegan grocery list where you can get inspiration in terms of what foods to buy as well as tips and recipes on how to use them.

    Why do you need meal planning? 

    When we first started eating plant-based/vegan, the first thing we struggled with was time to meal prep. We had so many go-to non-vegan recipes, which we could whip up quickly using only pantry staples. My husband just looked into the fridge and knew immediately what to make for dinner or lunch. 

    But after starting this new diet, making meals was not that easy at first. Vegan recipes tend to look a bit unusual or had some unfamiliar ingredients. It was harder to estimate how much time do we need to make them. Sometimes we only realized that there were some important overnight prep steps we forgot to do like soaking. 

    We really needed to PLAN EVERY MEAL IN ADVANCE. In the beginning, there was no room to improvise simply because we didn’t have enough experience. Later, it got easier and easier. 

    Why this is the best vegan meal plan?

    We wanted to give you a list of vegan recipes that

    • are vegan (and gluten-free),
    • are easy to make,
    • have simple ingredients,
    • have no or minimally processed ingredients,
    • are made from scratch,
    • can be made ahead of time, and
    • keep well in the fridge.

    We created this list for you to successfully kick-start your vegan / plant-based journey.

    How does this meal plan work?

    Let me explain how to start on this meal plan:

    • We give you 7 recipes for breakfast and 7 recipes for the main course and they are between 2-4 servings.
    • All recipes can be doubled or suitable for batch cooking.
    • Breakfasts are hearty and filling since we really don’t think that for example, a small chia pudding would be enough for an adult for breakfast.
    • The main course meals are designed to be mostly for 4 servings so you have 2 servings for dinner and 2 servings of leftover for lunch. It means you actually start with Sunday dinner, where you can use the leftover for Monday lunch.
    • We tried to mix different types of meals from pasta and rice to handheld dishes. What you will not find here are buddha bowls or nourish bowls. We prefer cooked, filling, and satisfying comfort food.
    • Snacks and desserts are not included.

    Easy vegan breakfast recipes

    Where else would you start meal planning for a vegan/vegetarian diet? Of course, you would start with breakfast. 

    Some of the below recipes are the first-ever vegan breakfast recipes we posted on My Pure Plants because these are the ones we eat regularly since the beginning of our plant-based journey. Since then we had even more favorite ones that became regulars week after week.

    All these recipes are tried and tested hundreds of times. There is not one bit we would change about them.

    • Day 1 – Easy Vegan Banana Pancakes
    • Day 2 – Red Lentil Waffles
    • Day 3 – Blueberry Millet Porridge
    • Day 4 – Vegan Apple Cinnamon Oatmeal
    • Day 5 – Hearty Vegan Breakfast Hash
    • Day 6 – Vegan Egg Salad Sandwich
    • Day 7 – Banana Peanut Butter Oatmeal Cookies

    Day 1 – Easy Vegan Banan Pancakes

    I always have a couple of bananas lying around on the kitchen counter. So if we feel like it, I just grab two of them. Then smash them with a fork and mix them with the other ingredients. We have 10-12 light, fluffy pancakes or waffles (yes, almost the same batter) in no time. We love to top them with even more banana slices or with seasonal fruit and maple syrup. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    White plate with a stack of pancakes topped with banana slices

    Day 2 – Red Lentil Waffles

    Do you love crispy, nutritious, and delicious waffles? Well, we do also. Would you have guessed that red lentils make awesome waffles? Me neither, but after creating our red lentil pancakes recipe, I really wanted some waffles as well. And no, you will not taste the red lentils. Especially after you top them with maple syrup and seasonal fruit. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Black plate with a stack of waffles topped with mixed berries and maple syrup

    Day 3 – Blueberry Millet Porridge

    This porridge recipe is a refreshing 4-ingredient alternative to the classic oatmeal. In combination with blueberries, it is a perfect breakfast to kick-start your day. Cooking millet for breakfast is easy and the outcome is somewhere between rice pudding and oatmeal. You’ll love it, I am sure. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Close-up of a breakfast bowl with the finished Blueberry Millet Porridge. It is a purple porridge with 3 blueberry, some sliced almonds and chia seeds.

    Day 4 – Apple Cinnamon Oatmeal

    Oatmeal is one of the easiest breakfasts to make. The only thing you need to remember is that you need 1 cup of quick oats and 2 cups of milk (e.g. homemade cashew milk). Other than that, just load it up with your favorite fruits, nuts, and seeds. We love to add chia seeds, flax seeds, nut butter (e.g. homemade peanut butter), almond slices, or puffed seeds like quinoa or amaranth. Trust me, cooked oats have a better texture compared to overnight oats.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    A wooden bowl of oatmeal topped with apple slices, red currant, chia seeds and puffed quinoa

    Day 5 – Hearty Vegan Breakfast Hash

    This is the perfect savory breakfast for mix and match. Use whatever veggie you have in your pantry (like potatoes, carrots, or bell peppers), in your freezer (like green peas, sweet corn, or leafy greens), as leftovers. Season them and warm them up in a skillet. Since we love oyster mushrooms, we turned them into vegan jerky. But you can use any other types of mushrooms or substitutes.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Black cast iron skillet from above with a wooden spatula and colorful chopped veggies like green peas, red bell pepper, yellow potatoes, brown mushroom, fresh parsley

    Day 6 – Vegan Egg Salad Sandwich

    We love savory breakfasts and love to have a quick toast or sandwich for breakfast. Our go-to sandwich spread is this quick oil-free hummus topped with raw veggies. We love hummus and it is so easy to make one at home. You only need 5 ingredients and 5 minutes. If we want to mix it up, we make our 5-minute tofu cream cheese or this realistic vegan egg salad. It is one of the best things that can happen to tofu. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Slices brown toast bread with arugula and yellow fake egg salad

    Day 7 – Banana Peanut Butter Oatmeal Cookies

    Sometimes you need a quick grab-and-go breakfast if you are in a hurry. These cookies have more than once been life-savers. I usually bake a larger batch, but you can mix and bake them as quickly as you would whip up a pancake batter. Customize them with your favorites like chocolate chips or raisins. Just because it is made with homemade peanut butter, it doesn’t mean you cannot add other nuts (almonds, walnuts, pecans) as well.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Light and dark brown oatmeal cookies on a wire rack. A hand is taking one.

    Easy main course meals

    Most of the people who start eating vegan or vegetarian are primarily concerned about what vegans eat for lunch and dinner. In short, they eat a rainbow of veggies, grains, and legumes. We try to make sure that we load our dishes with lots of different ones so they never get boring. Below there are SEVEN delicious examples. 

    Also to kill two birds with one stone. Oh, scratch that. It is not really a vegan-friendly metaphor. So to make our lives easier especially when life gets busy, we have this neat system in place:

    We cook dinner in a larger batch so that the leftover from dinner would be enough for next day’s lunch! 

    All of the below recipes keep well in the fridge for several days. Not to mention they are freezer friendly too. If you jump to the bottom, you can see a simple vegan meal planner using the below recipes. 

    • Day 1 – Vegan Spinach Pesto Pasta
    • Day 2 – Vegan Bean and Millet Chili
    • Day 3 – Vegan Mushroom Meatballs
    • Day 4 – Chipotle Black Bean Burger
    • Day 5 – Crispy Mushroom Tacos
    • Day 6 – Pad Woon Sen (Thai Glass Noodles Stir Fry)
    • Day 7 – Spicy Tofu Steak

    Day 1 – Vegan Pesto Pasta

    Pesto is one of the easiest vegan meals you can make. Grab your food processor and load it up with any nut or seed, fresh basil leaves, olive oil, garlic, and nutritional yeast and you have yourself some homemade pesto. We love this spinach pesto recipe but you can substitute it with our red pesto made of sun-dried tomato from time to time.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    White bowl with tortiglioni pasta covered in green pesto topped with cherry tomato halves and sprinkled with yellow flakes.

    Day 2 – Vegan Bean and Millet Chili

    This is the best hearty, meaty and satisfying vegan chili my husband has ever made. It is loaded with whole foods like veggies, legumes, grains, spices, and herbs. All the good stuff. Ridiculously easy and healthy. And the best part is that it is perfect for batch cooking as it keeps well in the fridge and in the freezer. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Two hands are holding a black bowl of chili topped with tomato, spring onion, sour cream, grated cheese, basil leaves and nacho chips. Remaining toppings are in small bowls around it.

    Day 3 – Mushroom Meatballs

    Any meatless meatballs are the perfect candidate for meal planning since you can use them in many different ways. Serve them with a simple marinara sauce or with a more creative caramelized carrot sauce and spaghetti and you have yourself a lovely dinner. Use the leftovers, take a baguette, and make a delicious meatball sub for lunch. 

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Several mushroom meatballs on top of spaghetti with yellow creamy sauce served on a black plate. A fork is taking on meatballs from the middle.

    Day 4 – Chipotle Black Bean Burger

    Burgers are quite a popular meal choice in our house. We make a large batch and freeze them so we always have something to grab when we don’t have much time. While we love our beet burger, as well as our portobello mushroom burger, this one is by far our current favorite. It is full of flavors, easy to make and the patties hold together during frying.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    A burger bun with yellow sauce and green leaves is topped with a thick brown burger patty with visible sweet corn and black bean pieces. The top bun is next to it.

    Day 5 – Oyster Mushroom Tacos

    If you want something crispy and meaty, you cannot go wrong with oyster mushrooms. We have tons of recipes using this ingredient since they are just so versatile. While you can add vegan taco meat, cauliflower, or tofu as well, if you are looking for an easy and delicious taco recipe for your vegan meal plan, this one tops them all.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    3 small tortillas on parchment paper filled with mushroom shreds, corn, avocado slices, black beans drizzled with red and white sauce. One small bowl with black beans, one with red sauce and one blue plate with corn

    Day 6 – Pad Woon Sen

    If you want an easy meal, you probably think of stir-fries at first. It is still tasty to add only a bit of soy sauce and be done with it. But if you want something next-level delicious, try this Thai glass noodles stir fry. It looks complex at first, but it really isn’t. It also has a salad alternative called Yum Woon Sen, which is a simplified version of this served cold.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Black skillet from above full of glass noodles, shredded carrots, cabbage, sliced green onion, bean sprouts, mushroom shreds. A hand is holding chopsticks and digging in the middle

    Day 7 – Spicy Tofu Steak

    Since, tofu is one of the most popular protein souces in a vegan diet preceeding tempeh or seitan, you need at least one tofu recipe in your weekly meal plan. We have 7 flavorful tofu marinade recipes. All of them is delicious, but we chose tofu steak in this regard since it is the easiest and the most elegant of them all. Served with baked baby potatoes and roasted asparagus, drizzled with a 5-min chimichurri sauce, this dinner will be a true vegan feast for sure.

    Get the recipe

    -> Download our FREE Vegan Meal Plan E-book and you have all the below recipes in one place ready to be printed or used

    Light grey round plate with a brown, shiny tofu slice topped with a chopped green herbs served with baked half potatoes and roasted asparagus. A hand is using a fork and a knife to cut off the corner.

    Dinner plans for the holidays?

    Have you seen our vegan dinner plans for Thanksgiving and Christmas? Not yet? They have appetizers, soups, entrees, sides, desserts and more.

    • 40+ Easy Vegan Christmas Dinner Recipes
    • Easy Vegan Thanksgiving Dinner Recipes

    More vegan meal planning ideas

    We also gathered lots of creative and delicious recipes to add to your meal plans using well-known ingredients. You can check all of our recipe roundups or choose from the below list:

    • 15-min Quick & Easy Vegan Meals
    • 30+ Easy Vegan Pasta Recipes
    • 30+ Oyster Mushroom Recipes for All Occasions!
    • 30+ Must-try Vegan Eggplant Recipes
    • 19 Copycat Chipotle Vegan Recipes To Make At Home
    • 30 Deliciously Creamy Vegan Soups
    • What is TVP? 15+ Vegan TVP Recipes to Try
    • Wood Ear Mushrooms {ALL INFO} + 11 Recipes!
    Yellow background with icons of veggies and fruits ordered in a heart shape with a text overlay saying seven day meal plan

    FREE Easy 7-day Vegan Meal Plan

    My Pure Plants
    This 7-day vegan (vegetarian) meal plan includes breakfast, lunch, and dinner recipes. If you are new to meal planning vegan or vegetarian or need some new vegan beginner recipes, this list will give you plenty of delicious options to choose from. We also added a FREE e-book you can download that includes all recipes in this post. 
    5 from 5 votes
    Print Recipe Pin Recipe

    Equipment

    • Cast-iron Dutch Oven (3-quart / 2.8 liter)
    • our Vitamix A2300
    • Food processor
    • Stockpot
    • Non-stick sauce pan (3-quart / 2.8 liter)
    • Airtight container

    Ingredients
      

    Day 0 – Sunday

    • 1 dinner Vegan Pesto Pasta

    Day 1 – Monday

    • 1 breakfast Vegan Banana Pancakes
    • 1 lunch Vegan Pesto Pasta
    • 1 dinner Vegan Bean Millet Chili

    Day 2 – Tuesday

    • 1 breakfast Vegan Blueberry Millet Porridge
    • 1 lunch Vegan Bean Millet Chili
    • 1 dinner Mushroom Meatballs

    Day 3 – Wednesday

    • 1 breakfast Vegan Breakfast Hash
    • 1 lunch Mushroom Meatballs
    • 1 dinner Oyster Mushroom Tacos

    Day 4 – Thursday

    • 1 breakfast Vegan Red Lentil Waffles
    • 1 lunch Oyster Mushroom Tacos
    • 1 dinner Pad Woon Sen

    Day 5 – Friday

    • 1 breakfast Apple Cinnamon Oatmeal
    • 1 lunch Pad Woon Sen
    • 1 dinner Spicy Tofu Steak

    Day 6 – Saturday

    • 1 breakfast Vegan Egg Salad Sandwich
    • 1 lunch Spicy Tofu Steak
    • 1 dinner Chipotle Black Bean Burger

    Day 7 – Sunday

    • 1 breakfast Banana Peanut Butter Oatmeal Cookies
    • 1 lunch Chipotle Black Bean Burger
    • 1 dinner Vegan Pesto Pasta
    Prevent your screen from going dark
    EXCLUSIVE 5-ingredient recipes for busy home cooks that are ready in 15 minutes!Check out our Express Vegan Cookbook!

    Instructions
     

    Why is there a Day 0?

    • We cook dinner in a larger batch, so that we can have enough leftovers for next day's lunch. So, to start the weekly rotation, we cook the vegan spinach peso pasta for Sunday dinner, which will be our Monday lunch as well. What we cook for Monday dinner will also be our Tuesday lunch. And so on.
    Tried this recipe? Can we see it?Please share a picture with us by uploading an image to Pinterest below ours.

    Notes

    ⇒ Download our FREE Vegan Meal Plan E-book and you have all recipes in one place (shopping list included) ready to be printed or used
    Disclaimer: Neither of us is a certified Dietitian or Nutritionist. We are sharing this meal plan for educational and informational purposes only and this is not meant to replace any dietary advice from your own qualified professionals. (For more info read our Nutritional Disclaimer.)

    UPDATED: This vegan meal plan was created in January 2020. It has been rewritten with even more delicious and easy recipes and it was republished in Augus 2022.

    4 photo collage with overlay text saying seven day vegan meal plan with shopping list

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    1. Karan

      November 20, 2021 at 12:35 pm

      Hi Emese and Nandi, seems like a good initiative but when you say Vegan why are you adding beef or any meatballs to the menu again, please dont, if so it will not be a plant base food anymore and any food food which is been prepared has to be consumed within 2 hours, post which the food will loose its life from it and it will just be a weight in your stomach. so do not consume the sunday night food to monday noon, instead you can feed the leftover food to any domestic animals.
      Thank you.

      Reply
      • My Pure Plants

        November 21, 2021 at 8:28 am

        Hi, “beef” and “meatballs” are to describe the dish so as to know a bit what to expect in terms of taste or texture. None of the recipes contains any animal-related products. The beef stew you saw is made of young jackfruit chunks and the meatballs are made of eggplants. I hope you’ll like the recipes.

        Reply
    2. Rach

      April 28, 2020 at 9:48 am

      5 stars
      Hi Emese and Nandi, thank you for this comprehensive guide! This is such a valuable resource for anyone transitioning to veganism. I love that these are all easy, simple meals with readily available ingredients. Thanks again for the inspiration!

      Reply

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    Portrait of Emese and Nandi My Pure Plants

    Hi, we are Emese Maczkó and Nándor Barta, the founders and recipe creators behind My Pure Plants. We are sharing our knowledge and expertise in vegan recipes and encourage you to try home-cooked meals using locally-sourced, organic, whole foods.

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