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    Home > Roundups

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

    By Emese Maczko on 05/08/2025 - 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. You can find all the below recipes in my FREE e-book you can download with a grocery list. 

    Yellow background with icons of veggies and fruits ordered in a heart shape with a text overlay saying seven day meal plan
    Jump to:
    • How does this meal plan work?
    • Easy vegan breakfast recipes
    • Easy main course meals
    • Dinner plans for the holidays?
    • More vegan meal planning ideas
    • FREE Easy 7-day Vegan Meal Plan

    How does this meal plan work?

    You will find 7 breakfast recipes and 7 main course meals in this plan. All recipes are easy to double and great for batch cooking.

    The breakfasts are hearty and satisfying, because let’s be honest, a tiny chia pudding just isn’t enough to fuel most adults.

    Main dishes are mostly portioned for 4, giving you two servings for dinner and two for lunch the next day. That means you can start with a comforting Sunday dinner and enjoy the leftovers for Monday lunch. No extra cooking required.

    A heart shape puzzle of vegetables with a text overlay saying 7-day meal plan
    FREE 7-Day Vegan Meal Plan

    Subscribe to our newsletters and download it right now.

    I have included a variety of meal types, from pasta and rice to handheld favorites. What you won’t find here are buddha or nourish bowls. I prefer warm and home-cooked vegan comfort food.

    Please note: this plan focuses on meals, so snacks and desserts are not included.

    Easy vegan breakfast recipes

    All these breakfast recipes are the ones we eat regularly.

    My husband loves the breakfast hash and the egg salad sandwich since he prefers savory breakfast.

    I, on the other hand, love all kinds of oatmeals and porridges packed with fresh and frozen fruit, seeds, and nuts.

    My kids, they prefer sweet breakfasts like pancakes and waffles.

    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 Banana 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. 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. 

    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. 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. My kids could never tell that I used red lentils, especially after they top them with maple syrup and lots of berries.  

    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. 

    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).

    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.

    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 and cook oyster mushrooms in a skillet. With the right seasoning, they turn into a flavorful vegan jerky. Feel free to use any other mushroom variety or your favorite substitute.

    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’re big fans of savory breakfasts, and a quick toast or sandwich is our go-to in the morning.

    Our favorite spread? A super simple, oil-free hummus topped with fresh raw veggies. It is easy to whip up at home with just 5 ingredients and 5 minutes.

    When we want to switch things up, we make this 5-minute tofu cream cheese or this incredibly realistic vegan egg salad. It is honestly one of the best things that can happen to tofu.

    Slices brown toast bread with arugula and yellow fake egg salad

    Day 7 – Banana Peanut Butter Oatmeal Cookies

    Sometimes you just need a quick grab-and-go breakfast, and these cookies have saved the day more than once.

    I usually bake a big batch to have on hand, but honestly, you can mix and bake them in the time it takes to make pancake batter.

    They are super easy to customize with your favorite add-ins. Think chocolate chips, raisins, or even chopped nuts like almonds, walnuts, or pecans.

    Just because they are made with homemade peanut butter does not mean you cannot mix things up!

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

    Easy main course meals

    When people first go vegan or vegetarian, one of the biggest questions is usually: ‘What do you even eat for lunch and dinner?’

    In short, vegans eat a lots of colorful veggies, hearty grains, and satisfying legumes. But they also love to mix it up, so meals stay exciting and never feel repetitive.

    Below, you will find seven delicious examples that prove plant-based meals are anything but boring.

    And to make life easier, especially on busy days, follow our simple trick: Cook dinner in a larger batch and eat leftovers for lunch the next day.

    Every recipe below keeps well in the fridge for several days and is freezer-friendly too, making meal prep a total breeze.

    • Day 1 – Vegan Spinach Pesto Pasta
    • Day 2 – Easy Vegan Chili
    • Day 3 – Vegan Mushroom Meatballs
    • Day 4 – Chipotle Black Bean Burger
    • Day 5 – Crispy Mushroom Tacos
    • Day 6 – 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.

    I love this spinach pesto recipe but you can substitute it with our red pesto made of sun-dried tomato from time to time.

    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.

    And the best part is that it is perfect for batch cooking as it keeps well in the fridge and in the freezer. 

    Cast iron skillet with a chunky chili loaded with chopped vegetables and beans, topped with white cream, chopped avocado, and scallion. A wooden spatula is placed in the middle.

    Day 3 – Mushroom Meatballs

    Any meatless meatballs are perfect candidates 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. Here are lots of delicious pasta sauces to choose from.

    Use the leftovers, take a baguette, and make a delicious meatball sub for lunch. 

    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. I make a large batch and freeze them so we always have something to grab when we don’t have much time.

    While I love our beet burger, as well as this portobello mushroom burger, the black bean burger is my all-time favorite. It is full of flavors, easy to make and the patties hold together during frying.

    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.

    If you do not like mushrooms, this is the recipe after you become a fan.

    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

    After some Mexican, let’s have something Asian.

    If you want an easy meal, you often think of stir-fries at first. And you should. Even with a bit of soy sauce they can be delicious.

    But if you want something next-level, 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 served cold.

    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.

    Choose any of these flavorful tofu marinade recipes, all of them will be delicious.

    This tofu steak 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.

    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.

    • Four different Christmas dishes and a golden bow in the middle of the picture.
      40+ Easy Vegan Christmas Dinner Recipes
    • Four Thanksgiving dishes and different colours of leafs hanging from a rope in the middle of the picture.
      62 Vegan Thanksgiving 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:

    • Four different types of dishes shot from top.
      45 Quick Vegan Meals in 20 Mins!
    • 3 bowls with colorful pasta dishes from pesto to alfredo
      31 Easy Vegan Pasta Recipes
    • 5 photo collage of different dishes with oyster mushrooms, a burger, a breakfast hash, a pasta, a deed-fried, pan-fried versions
      40 Oyster Mushroom Recipes You Need to Try
    • Roasted eggplant slices on a grill rack
      40+ Must-try Vegan Eggplant Recipes
    • 6 chipotle dishes
      19 Copycat Chipotle Vegan Recipes
    • 5 different cream soups in the colours of green, pink, yellow, orange and brown.
      30 Deliciously Creamy Vegan Soups
    • 4 different dishes with meals prepared with tvp, there is chili, taco, meatballs
      What is TVP? The Best 23 TVP Recipes
    • Fresh wood ear mushrooms on a white surface on the left side and brown dried ones on the right side.
      Guide to Wood Ear Mushrooms + 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

    Emese Maczko
    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. 
    4.9 from 7 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.)
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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.

    More about us →

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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.

    More about us →

    Reader Favorites

    • A large white bowl with white rice and sticky brown battered strips on top sprinkled with sesame seeds, orange peels and chopped spring onion
      Crispy Vegan Orange Chicken (Copycat Panda Express)
    • Lots of spring rolls cut in half and arranged in a semi-circular dish facing upwards around a brown dipping sauce.
      Crispy Rice Paper Spring Rolls
    • A burger with layers of green ruffled lettuce, yellow sauce, thin cheese slices, dark brown burger patty twice, sliced pickles and white chopped onion.
      Meaty Vegan TVP Burger (Big Mac Style)
    • Copycat IKEA Veggie Balls

    Hearty stews

    • Vegetable stew in a red white enameled Dutch oven with lots of chopped vegetables like potatoes, carrots, mushroom, celery and red kidney beans. Topped with freshly chopped green herbs.
      The Best Hearty Vegetable Stew
    • 2 white bowls with thick brown stew, lentils, chopped veggies and a couple of dumplings. The remaining stew is in a red-white Dutch oven.
      Vegan Stew with Dumplings
    • Red Dutch oven from above with a stew where you can see chopped potatoes, spinach leaves, carrot slices, tomatoes, and mushroom slices. Slices of bread is next to it. A hand is holding a spoon taking some from the middle
      Jackfruit Stew (Vegan Beef Stew)
    • Cast iron skillet with veggie stew topped with puff pastry in a lattice pattern.
      Vegan Pot Pie

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