1-Week Vegan Meal Plan & Shopping List (Download)

by Alena

Follow this easy 1-week vegan meal plan to have delicious plant-based meals on hand in no time and learn what a healthy vegan diet can look like! It’s complete with a meal prep session and full shopping list. Don’t forget to download the free eBook!

Are you looking for simple and tasty plant-based recipes to include in your weekly lunch and dinner routine? 

Our vegan meal plan is made up of 7 vegan bowls recipes which are partially made in advance so dinnertime will be super relaxed and you can grab leftovers for lunch the next morning.

No matter if you’re a vegan newbie or seasoned plant-based eater, making your main meals delicious, healthy and as convenient as possible without ordering in is a great idea!

download our free
vegan meal prep eBook.

Mockup of different pages of the week of bowls meal prep eBook

Since our easy vegan beginner recipes have been so popular, we wanted to lay out this full 1-week vegan meal plan to help you get more plant-based meals on the table!

If you’re new to vegan meal prep, you can find our beginner’s guide and plant-based meal prep tips as well as 55+ vegan meal prep recipes around our website.

Although we’ve tried to share lots of details about our vegan meal plan in this article, we’ve also created a 50-page downloadable eBook that includes the exact shopping list, meal prep parts and much more — so don’t miss out!

Let’s give you an introduction to our nutritionist-approved vegan meal plan and meal prepping in general.

Why You’ll Love This Meal Plan

  • Save time, money and waste less food
  • Enjoy pre-made meals instead of takeaway
  • Ensures balanced meals each day
  • Offers variety & customization options
  • Perfect for plant-based beginners
  • Have tasty meals on the table fast
  • Includes detailed shopping list

Sounds good, right?

Compared to other vegan meal plans, we didn’t just compile a list of vegan recipes you need to make from scratch each day.

Our 1-week vegan meal plan is thoroughly planned out so you’ll use up all items from the shopping list and components like rice, sweet potatoes, tofu and condiments are taken care of in a 1-hour meal prep session right at the start of the week.

top view of white table on which two hands cut a sweet potato into cubes next to some chopped tomato, zucchini and leafy greens

What Is Meal Prep?

Meal Prep is the concept of preparing either single components or even whole meals ahead of time so that a quick lunch or dinner is never far away.

From washing and chopping vegetables to freezing bananas to make ice cream, cooking a batch of grains or legumes and pre-assembling casseroles for busy nights ahead, it can be anything that saves you time in the future.

We love meal prepping components like dressings, sauces, oatmeal or filling salads, so with this vegan meal plan, we wanted to introduce you to the concept!

Meal Prep Equipment 

Apart from your basic kitchen tools like knives, pans, cutting boards, baking sheets, pots and a blender or food processor, following a vegan meal plan that requires a meal prep session means that you need to have some boxes or containers to store your food.

It will streamline your meal prep part and ensure your food will stay fresh for a couple of days in the fridge.

Find our full kitchen tools guide here and check your kitchen for the following basics:

  • Plastic Food Containers or Tupperware: Your basic storage containers. Choose BPA-free, microwave and dishwasher-safe.
  • Glass Jars or Boxes: If you prefer glass over plastic, this is your best option for basic storage.
  • Bento-Style Boxes or Lunch-Boxes: These are awesome for packing meals where you’d like to keep different foods separate.
  • Ziploc-Style Food Bags: These can be used in the fridge or freezer, reusing them multiple times.

Vegan 1-Week Meal Plan Overview

So, in order to help you jump on the meal prep train, we’ve laid out a full week of easy vegan bowls for you! It exemplifies what a well-rounded and delicious plant-based diet can look like that requires only minimal time in the kitchen.

You’ll have a meal prep session for a couple of ingredients that’ll take about an hour total on a Sunday afternoon. 

Then, we will make 7 different vegan bowls, one for each day of the week — preparing two servings at a time, one to eat right away, and the other to take with you to lunch the next day.

This way, you can enjoy a variety of plant-based meals with minimal preparation!

Our meal plan is set up for one person, but can easily be doubled or quadrupled to feed your whole family!

Since we only planned out lunch and dinner, you can modify the rest of your meals and snacks for the day to meet your personal needs and preferences.

Our recipes are really nutrient-dense and ensure you meet your essential nutrients for the day, no matter what your breakfast looks like!

Each day, you’ll just need to prepare either some starches or veggies in under half an hour, take some of your other prepped ingredients and combine everything to create a beautiful bowl!

Vegan Bowls for the Week

Feel free to make any swaps necessary to these ingredients — as you can see, most are easy to get and don’t break the bank.

For exact amounts, just download our free eBook containing a shopping list with all of the items needed for one person.

Vegan Breakfast Meal Prep Recipes

To make our 1-week vegan meal plan complete, here are some breakfast and snack ideas that you can prepare in advance and in larger quantities and eat over the course of a few days!

We personally have our 2-3 go-to staples in the mornings which are either quickly whipped up on the spot or stem from our last vegan meal prep session.

Here are our favorite breakfast recipes you can use for your vegan meal plan!

Coconut Oat Bars

woman cutting vegan oat bars on a baking tray
Get the Oat Bar Recipe

These customizable oat bars take around 10 minutes to make and get you 4 grab-and-go breakfasts in a row! Pair them with a piece of fruit and almond latte in the morning or use them as an afternoon snack.

Chocolate Overnight Oats

two glass jars of overnight zoats with sliced banana, figs and blueberries next to a linen towel
Get the Overnight Oats Recipe

Overnight oats are the classic vegan meal prep idea! This recipe combines shredded zucchini with rolled oats, flaxseeds, cocoa powder and cinnamon, all of which get soaked in almond milk overnight.

It yields 2 servings which you can top with your favorite fruit in the morning! You can double the recipe to cover 4 mornings in a row.

Simple Green Smoothie

woman in white dress standing by a window and putting a straw in a glass of super green smoothie
Get the Green Smoothie Recipe

This broccoli, pineapple and kale smoothie can work in different ways for your vegan meal prep!

Create individual freezer packs which you can blend in the morning for a fresh smoothie, make a larger batch and store leftovers in the fridge or just prepare it fresh within 5 minutes in the morning. Doubles as a snack, too!

Cinnamon Date Granola

baking tray with homemade crunchy vegan granola make with dates, cinnamon, goji, walnuts and pumpkin seeds
Get the Vegan Granola Recipe

Bake some oil-free and sugar-free vegan granola during your vegan meal prep and enjoy it over the next couple of days in the morning as a quick breakfast!

Serve it in a bowl with fresh fruit, plant-based milk or yogurt, or make little vegan parfaits out of it. This recipe is enough for 4 breakfast servings.

Matcha Bliss Balls

small bowls on a table with 5 matcha pistachio bliss balls
Get the Bliss Balls Recipe

These protein-packed matcha bliss balls are the perfect pick-me-up snack or start into the day! If you’re not a huge breakfast person anyway, just grab two of these nutrient-rich bliss balls alongside your beverage of choice and you’re ready to go.

This recipe yields enough for 3-4 mornings depending on your hunger.

You can find the full recipes with instructions for how to meal prep them in our free download or check them out on our blog by clicking the links above!

Start Your Vegan Meal Prep

Are you excited about some meal prepping? The following steps can be done in about an hour, even if you’re a beginner in the kitchen. Take some time during a lazy Sunday and prep for the week ahead!

1. Cook Your Rice

Our meal prep sessions often start with preparing our satiating starches — we like to use our Instant Pot to cook grains like rice because it enables us to just “set and forget” while moving on to the next steps.

2. Bake the Sweet Potatoes, Tofu & Chickpeas

When we heat up our oven, we want to get as much use out of it as possible. Preparing similar components that all need to be baked in one step is a great way to save some time! 

For our vegan bowls, we cover the tofu, chickpeas and some of the cubed sweet potatoes in delicious spices before popping everything into the oven for around 30 minutes.

3. Make the Condiments

In the meantime, we’ll prepare our easy and delicious condiments for the next few days. Some are whisked together in a matter of seconds; others that are bean-based need to be blended.

Here’s what we’ll make for our week of vegan bowls:

  • Miso Ginger Sauce
  • Tahini Lime Dressing
  • Tomato Hummus
  • Arugula Pesto

Now, put the components in individual food containers and store in the fridge. We can now move on to your first vegan dinner bowl — which is already partially prepped!

close up of a white bowl containing rice, mushrooms, red cabbage, sliced carrot, bell pepper and kale next to a creamy miso dressing

1-Week Vegan Meal Plan

Great, you’re done with meal prep and can now enjoy your first vegan dinner from our meal plan!

Day 1 Dinner: Bibimbap Bowl

Since you just finished your prep session, your oven is still warm. Wonderful — let’s pop some kale in there for 15 minutes to crisp it up!

Meanwhile, sauté your portobello mushrooms in some soy sauce and slice up your raw veggies to go along with the rest:

  • Red bell peppers
  • Carrots
  • Red cabbage

Now, grab some of the prepped rice and miso ginger dressing. Create a pretty bowl using the baked kale chips and sautéd mushrooms. Top with some fresh cilantro and sesame seeds!

Put the second serving of this vegan bibimbap bowl into a food container and store it in the fridge overnight to take with you for a quick lunch tomorrow.

Day 2 Lunch: Leftover Bibimbap Bowl

Good job preparing everything last night! Just take your food container with you in the morning and reheat the bibimbap bowl come lunchtime in a microwave if you want, or it can also be enjoyed cold.

plant based bowl with chopped leafy greens, tomato, sweet potato cubes, chickpeas, zucchini and a dollop of homemade sundried tomato hummus next to a fork

Day 2 Dinner: Mediterranean Bowl

Tonight’s bowl is high in protein and crunchy veggies! We’ll use the prepared sweet potato cubes, chickpeas and sun-dried tomato hummus, putting them on a bed of greens and fresh tomatoes.

Since you have to use the oven to bake two sliced zucchini, you can reheat the sweet potato cubes and chickpeas if you don’t want to eat them cold.

All that’s left to do after 15-20 minutes of baking is to assemble your beautiful bowl — enjoy one serving tonight and store the other in the fridge for tomorrow’s lunch.

Day 3 Lunch: Leftover Mediterranean Bowl

Nothing more to do than take your food container with you and enjoy a quick lunch wherever you are! Feel free to reheat the bowl sans the fresh veggies in the microwave if you’d like.

two bowls on a table with rooked rice, green vegetables, sliced avocado and baked tofu, all of which is drizzled with a creamy white vegan sauce

Day 3 Dinner: Green Protein Bowl

Let’s enjoy some higher plant-based protein goodness tonight! This simple bowl features some of your prepped rice, the baked tofu and half of your prepped tahini lime dressing.

So, what’s left to do? We’ll sautée some delicious green veggies for added fiber, color and micronutrients! Get a non-stick pan, heat it up and add the following foods with a splash of water:

  • Kale
  • Broccoli
  • Asparagus

Steam the veggies, stirring frequently until they are cooked but still crunchy.

To assemble your green protein bowls, get a food container and a dinner bowl, put some baby spinach in each of them and divide all of the other ingredients to get your two servings. Top with green onion and creamy avocado and drizzle your dinner bowl with the tahini dressing!

Store the second serving in the fridge and keep the dressing in a separate little container.

Day 4 Lunch: Leftover Green Protein Bowl

Enjoy last night’s leftover bowl either cold or reheat it in the microwave before you drizzle it with your creamy tahini dressing.

hand with a fork rolling up some soba noodles in a bowl with sliced avocado, broccoli, asparagus and zucchini which is topped with homemade vegan pesto

Day 4 Dinner: Pesto Pasta Bowl

Who doesn’t love pasta? Get your soba noodles out (or just use spaghetti if that’s your jam) and cook them as per package instructions. 

Meanwhile, water sauté some delicious veggies to go along with your starches:

  • Zucchini
  • Broccoli
  • Asparagus
  • Onions

Feel free to swap any of these for another vegetable of your choice. Keep stirring with a spatula in your pan until they reach your preferred texture (crunchy or soft) — usually, around 10 minutes is perfect.

Divide your cooked noodles and steamed veggies into a dinner bowl and a food container, then get your prepped arugula pesto and drizzle it over the two servings of pesto pasta.

Garnish with sliced avocado and lemon juice! Enjoy one of the servings tonight.

Day 5 Lunch: Leftover Pesto Pasta Bowl

How about a chilled pesto pasta salad for lunch? Great — there’s some in the fridge waiting for you! We love this recipe cold, but it can easily be reheated in a microwave.

white bowl on a bright table with colorful veggies, such as spinach, red cabbage, sweet potatoes and some quinoa, chickpeas and sliced orange drizzled with a white vegan dressing

Day 5 Dinner: Roasted Buddha Bowl

Tonight, we’ll do a quick mid-week prep. Get some quinoa and cook it as per package instructions — it’ll be used for this recipe and an upcoming one, so be sure to put some aside before creating the roasted buddha bowl.

While the quinoa is cooking on the stove, preheat your oven and prepare some kale leaves to go in there. On a second baking sheet, you can reheat your prepped sweet potatoes and chickpeas! After about 15 minutes, when everything has become warm and crispy — remove and set aside.

The final step is to get your baby spinach, shredded red cabbage, orange and leftover tahini lime dressing to assemble tonight’s dinner! Don’t forget to put half of it in a food container for tomorrow — but this has probably become a habit by now.

Day 6 Lunch: Leftover Roasted Buddha Bowl

Grab your leftover dinner and separately stored tahini dressing and take with you to enjoy for lunch. Feel free to reheat or just eat cold!

close up of a large bowl with cooked noodles and different Asian veggies, such as carrot, bell pepper and broccoli as well as some marinated tofu next to two chopsticks

Day 6 Dinner: Asian Noodle Bowl

More noodles is always a good idea, right? Tonight, we’ll make a delicious Asian veggie stir-fry mixed with satiating soba noodles. Start by cooking your starches, then prepare your tofu — we’ll marinate it in a delicious sauce for a couple of minutes.

Next, slice your veggies so they can go into your non-stick pan for a quick sauté:

  • Broccoli
  • Mushrooms
  • Bell pepper
  • Carrot
  • Garlic

Make sure they are still nice and crunchy before transferring them into a bowl. Using the same pan, heat your marinated tofu in the soy sauce mixture until it forms a crust.

To assemble the two servings, get your prepped miso ginger sauce from the fridge and divide all ingredients (noodles, veggies, tofu and sauce) between one dinner bowl and one food container.

Garnish with green onions and sesame seeds and enjoy!

Day 7 Lunch: Leftover Asian Noodle Bowl

Take your prepped food container out of the fridge in the morning and bring it with you. Reheat your lunch in a microwave or enjoy the cold Asian noodles as they are!

woman drizzling lemon juice over a vegan bowl containing spiralized carrot, sliced zucchini, quinoa, chickpeas, oranges and green onion

Day 7 Dinner: Powerhouse Bowl

Tonight, you’re in for a really quick dinner — no cooking at all required! You simply need to wash, slice and season a couple of veggies, get a can of chickpeas and grab your prepped quinoa.

The main ingredients include:

  • Massaged kale
  • Spiralized carrots
  • Parsley & green onions
  • Avocado
  • Orange

Assemble your bowls by dividing all of your ingredients evenly, topping the goodness with some crushed walnuts, salt, pepper and fresh lemon juice!

Full Veggie Bowl Recipe

Day 8 Lunch: Leftover Powerhouse Bowl

Your last serving of our easy vegan bowls can be enjoyed for lunch today! It’s like a delicious, crunchy quinoa and chickpea salad that doesn’t even need to be reheated.

Customize This Meal Plan

Since it would be impossible to meet every single person’s taste preferences and nutritional needs, here are some tips for how to customize our meal plan.

Budget: if any of the ingredients are too expensive where you live or not in season, swap things like quinoa for white rice or use seasonal produce instead.

Calories: don’t need as many calories? Cut back on some of the starches and higher fat ingredients or skip any snacks. You can also share your food with someone! If you need more calories, use fewer vegetables, sauté using oil and add more nuts, seeds, sauces and some chocolate for dessert.

High-Calorie Vegan Food List

Allergies: this vegan meal plan is already free from dairy, eggs, fish and gluten, but if you’re allergic to soy, you can use any beans or mock meats instead of tofu and swap soy milk for almond milk; if you can’t have nuts, go for your favorite seeds instead!

Taste: all of the lunch and dinner recipes in our vegan meal plan can be made with your veggies of choice! No need to force yourself to eat kale if you hate it, just go for bell peppers or carrot. If you’re not huge on veggies in general, simply use less.

Download the Full Vegan Meal Plan

Get the complete shopping list and all of the detailed steps for the vegan bowls meal plan in our 50-page eBook which you can download for free!

You’ll also find tips for starting a plant-based diet, stocking your kitchen, vegan food swaps, 7 vegan bowls recipes and more.

download our free
vegan meal prep eBook.

Mockup of different pages of the week of bowls meal prep eBook

More Easy Vegan Recipes

If you’re looking to create your own vegan meal plan in the future, browse some of our recipe collections for inspiration!

We hope you like our vegan meal plan and all of the recipes we’ve shared! Find a quick printable grocery list below and don’t forget to grab your free eBook. You can also Pin this article here and share your thoughts in the comments below.

collage of four plant-based bowls recipes which are part of a 1-week vegan meal plan

Vegan Meal Plan Shopping List

Follow our 1-week vegan meal plan with delicious and healthy bowls recipes! They are all easy to make with simple ingredients, customizable and gluten-free. Thanks to our 1-hour meal prep, the bowls are quickly assembled and make for great leftovers lunches the next day! Here are the items you’ll need from the store, find the exact quantities and recipe instructions in our free Vegan Bowls eBook.

Ingredients

Produce

  • Arugula
  • Asparagus
  • Avocado
  • Broccoli
  • Carrots
  • Garlic
  • Green onion
  • Kale
  • Lemon
  • Lime
  • Onion
  • Orange
  • Mushrooms
  • Bell peppers
  • Red cabbage
  • Sweet potatoes
  • Tomatoes
  • Zucchini
  • Cilantro
  • Parsley

Pantry & Fridge

  • Rice
  • Chickpeas
  • Quinoa
  • Cannellini beans
  • Sesame seeds
  • Soba noodles
  • Tahini
  • Walnuts
  • Sun-dried tomatoes
  • Maple syrup
  • Tofu

Spices & Condiments

  • Cayenne
  • Cumin
  • Ginger
  • Miso paste
  • Soy sauce
  • Salt
  • Pepper
  • Turmeric
  • Nutritional yeast

Instructions

  1. Check your kitchen to see which of these ingredients you already have on hand.
  2. If there’s anything you cannot have (i.e. soy or nuts), swap the items for something similar that you enjoy.
  3. Get your free printable vegan meal plan where you’ll find the exact quantities for all ingredients, cross off what you already have and buy the rest.
  4. Enjoy your meal prep session and all of the recipes in our 1-week vegan meal plan!

Notes

  • Find customization ideas in the article above.
  • When you request our free Week of Bowls meal plan, you’ll receive a bonus eBook with meal prep-friendly vegan breakfast recipes!
  • The nutritional information for each recipe can be found in the free eBook.

Please rate & share if you like this!

Leave a comment on our blog or share on Pinterest or Instagram.

Alena sitting in a cafe with a bowl of fresh plant-based food and a glass of coffee in front of her

About Alena Handwritten FontAlena Schowalter is a Certified Vegan Nutritionist who has been a vegetarian since childhood and vegan since 2012. Together with her husband, she founded nutriciously in 2015 and has been guiding thousands of people through different transition stages towards a healthy plant-based diet. She’s received training in the fields of nutrition, music therapy and social work. Alena enjoys discussions around vegan ethics, walks through nature and creating new recipes.

Leave a Comment

Skip to Recipe