Looking for some ideas? Here’s a sample of a simple weekly vegan meal plan we just used for our family of four (two adults, a four-year-old and almost-two year old). We have been very busy, as have most people! So when that happens, we grab a few more convenience items off the shelves. You’ll notice that in the plan below! However, this meal plan still remains pretty clean, and provides all the necessary nutrients my family needs to stay healthy, happy, and active!
When I have extra busy weeks, I get lazier with cutting and chopping vegetables, so we drink a lot of fresh, cold-pressed juices, especially green ones! And we may even stop by the local juicery if we have the budget for it. On busy weeks, I’ll try to have a green juice most days if not every single day. I feel my BEST when I do this.
Seeing a meal plan from someone else always helps remind me of great ideas and keeps me inspired for the week! Hope this does the same for you!
This meal plan incorporates mostly super fast, easy recipes and throw together items! There are one or two recipes in this meal plan that may require about an hour of prep. But that’s it – the rest of them should be VERY easy for any busy vegan, plant-based family to fix up and enjoy! If you’re looking for some more inspiration, check out an older post with some additional ideas on how I sometimes break down a meal plan by the day.
And don’t forget to stay hydrated during the day by drinking plenty of water between meals. 🙂 Thought I should through that in there since I don’t mention water in the meal plan. But do it- drink enough water. 😉
- Breakfast: Hot Steel Cut Oatmeal bowls with walnuts, hemp seeds, and fresh peaches, organic raw brown sugar
- Lunch: veggie burgers on sprouted buns, snap peas, organic tortilla chips and salsa
- Dinner: Acai Protein bowls topped with organic peanut butter and Meusli granola. DELISH.
- Snack: Air-popped popcorn and Kite Hill almond milk yogurts and cold-pressed green juice
- Meusli granola with Good Karma Flax Milk and Fresh Papaya (the kids may prefer to eat a bowl of So Delicious Coconut Vanilla yogurt and some veganic cereal with their papaya, instead of the Meusli. I’m totally okay with this.
- Lentil Pasta Mac N Cheese from Modern Table (20 Grams of protein per serving!) and steamed broccoli- I make my own using the lentil noodles, a cup of So Delicous coconut-based cheese, two tablespoons of Tahini, and a Tablespoon of vegan butter or other healthier oil such as coconut or avocado.
- Dinner: Sandwiches. My sandwich – lettuce, avocado, fresh tomato, sprouts and hemp seeds on sprouted bread! YUM! The kids – a treat of peanut butter and strawberry sandwiches with snap peas.
- Snack: A total treat – tried vegan maple bacon jerky for the first time!
- Breakfast: Green Juice and Banana Protein Monster Smoothies (frozen bananas, protein powder *for kids, not so much* and fresh green spinach! Blend up with a non-dairy milk or water!
- Lunch: flatbread pizzas with sprouted flatbread from (this brand), a blend of fresh or roasted veggies (we will sometimes use a blend of roasted veggies, made ahead of time, sweet potatoes, zucchini, onion, even carrots) and top with a sprinkle of vegan cheese.
- Dinner: Lentil “meat” loaf. This recipe [HERE] is my favorite (!!), and although at first, I thought it looked intimidating because the ingredients list was so long, it doesn’t actually take that long and it’s soooo savory delicious, it’s all worth it. I plan this for a night I have a little more time to cook. I’ll make this with roasted potatoes or homemade potato “fries” and a light side salad or steamed/roasted vegetables.
- Snack: Kombucha and a vegan cracker brand of choice with hummus or guacamole.
- Breakfast: Fresh papaya and avocado toast (or nut butter toast if the kids are on avocado strike)
- Lunch: organic grapes and Protein Smoothies
- Dinner: Cauliflower Crust Pizzas (from Trader Joe’s!) with fresh tomatoes and a sprinkle of So Delicious shredded cheese with fresh spinach and any other vegetable you want on there! Sprinkle pizza seasoning and a Tablespoon or two of hemp seeds over the top for added flavor and protein. (the hemp seed flavor is actually quite amazing!)
- Snack: Squeezie applesauces!
- Breakfast: Peanut Butter Banana Oatmeal Bake from Fit Foodie Finds, my fellow Minnesotan. This recipe is Bonkerzz!!! We love it. It’s satisfyingly sweet and the kids loooove this day of the week when I make this. It also makes the house smell amazing in the morning. I do need to get up and make this about an hour before we plan to eat, because it does take baking time, but it’s delicously worth it. I also OFTEN make this the night before, and in the morning we heat it up. Oh yeah! And I easily replace the eggs with chia eggs. (1 Tbs ground chia soaked for 5 minutes in 1/4 cup water = one vegan “egg”).
- Lunch: Big Romaine Salad with raw veggies, fresh grape tomatoes, and my Zesty Lime Cashew Dressing! Kids may not be salad lovers, so I make a dipping tray for them with hummus, guac, and load it up with sprouted bread, raw sliced veggies, and fruits, and let them spread and dip for a fun (and deliciously nutritious) activity!
- Dinner: Leftovers!! Thursday is a great day for us to clean up our favorites from the past few days. Typically this is a platter of fruit that needs to be eaten like -TODAY, a hummus platter, rice and beans, and any other leftover meal options from the days before. We keep leftover night fun and simple.
- Breakfast: Wild Berry Smoothies – protein powder, frozen berries, frozen bananas, flax milk for extra omegas and delicious vanilla flavor! (a typical plant-based protein powder may have 20 grams of protein in it. Kids may not need this much protein, so be very mindful of that when preparing a protein smoothie. I usually add half a scoop to the blender of a formula like Vega Organic Protein and Greens, and they split the pitcher, so they may get a quarter of a scoop. Check with your vegan-friendly doctor for your child’s daily protein needs. And I eat a full scoop or more, depending upon my goals.)
- Lunch: Rainy day black bean tortilla soup. Every week, if there’s a rainy day, needs a warming soup recipe! Here’s one of our favorites! Yep, I make this one ahead of time sometimes too. But if not, I always have something I’m working on while I watch and listen to it simmer!
- Dinner: Salsa skillet. This is delicious, you guys, and takes about 10 minutes to prepare. Not joking. Brown Rice, your bean of choice, corn, fresh kale, a cup of organic salsa, and some salt and pepper. Serve it up hot, I usually cook this skillet up in some water and a bit of avocado oil in my cast iron pan. It’s delightful, and it’s hot in minutes. Add the kale in ONLY for the last few minutes so you don’t cook all the nutrients out of it, but it still gets soft and blends in with the rest of the mix. I’ll often chop up an extra tomato in here as well, if I have an extra one that needs to be eaten up, and I usually do! Scoop your bites up with organic tortilla chips if you like!
- Snack: Rice Cakes with bananas and cinnamon
- Breakfast: Hot Steel Cut Oatmeal with chia seeds, peanut butter, and a drizzle of organic maple syrup
- Lunch: Bean Mash Sandwiches served up with cherry tomatoes, carrots, snap peas, and sliced raw peppers (this is my kid’s absolute favorite raw veggie lineup!) The Bean mash can be made with any bean – black and pinto are my favorites
- Dinner: Chick Pea “meat” balls made with a can of chickpeas… Oh! and I found these awesome “chickpea breadcrumbs” in place of a typical “panko crumb” type thing and used those. I like this recipe!
- Snack: Sip on kombucha or green juice during the day, sliced apples with coconut yogurt/peanut butter fruit dip. (mix a cup of vanilla So Delicious coconut yogurt with two tablespoons of organic creamy peanut butter – mix or whip until smooth) Best fruit dip ever!!!
Get some ideas? Great!! Let me know in the comments below what YOUR go-to vegan meals are for your family!
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