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

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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.

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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

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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.

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

How does this meal plan work?