Spring Vegan Meal Plan (Gluten-Free + Refined Sugar-Free)

Vegan Gluten-Free Dairy Free Refined Sugar-Free Egg-Free Vegetarian Soy-Free

Welcome to a spring Vegan Meal Plan for a week of plant-based eating! Here I’ve compiled 5 days of breakfast, lunch, dinner, and snack recipes…plus a few desserts, because what’s a meal plan without something sweet to finish it off? These are all springtime recipes, so they’re made with in-season produce and bright flavors you’ll love. I’ve also created a shopping list and pantry staples to make it as easy as possible. If you’re feeling some meal planning fatigue or you’ve been wanting to try a plant-based diet (or both!), then this is the resource for you. I hope you enjoy this spring vegan meal plan! It’s filled with some of my very favorites!

Vegan and Gluten-Free Lemon Blueberry Muffins

Spring Vegan Meal Plan: Day 1

Breakfast: Vegan Lemon & Blueberry Muffins – The burst of fresh fruits is the perfect way to start your week.
Lunch: Raw Shredded Brussels Sprouts Salad – If you’re on the fence about Brussels sprouts, then let this recipe change your mind!
Dinner: Vegan Baked Feta Pasta – This is a dish that went viral on TikTok, so I made a vegan version. We’re all obsessed with it now; there’s a reason it’s viral!
Snack: Creamy Vegan Vanilla Cinnamon Fruit Dip with apples, grapes, or strawberries. Kids love this one, especially if they can help make it!

Vegan Meal Plan: Day 2

Breakfast: Minty Kale Smoothie – This is a super bright and refreshing way to get greens in first thing in the morning.
Lunch: California Avocado Kale Salad with Cashew Ranch Dressing – The cashew ranch dressing is LIFE. I had to have a good homemade dressing in this Vegan Meal Plan!
Dinner: Cauliflower Steaks with Lemony Mashed Peas & Mint – This is one of my favorite springtime vegan entrees!
Snack: Quick & Easy Creamy Hummus with baby carrots, red bell pepper, or gluten-free vegan crackers, such as my Easy Almond Flour Crackers!

Vegan Meal Plan: Day 3

Breakfast: Vegan Baked Oatmeal with sliced strawberries, plus any other fresh fruit you have in the house!
Lunch: Vegan Chickpea Avocado “Egg” Salad Sandwich – This lunch is SO FILLING and good.
Dinner: Creamy Vegan Pasta al Limone – The cashew cream sauce with fresh lemon takes this spring Vegan Meal Plan dinner from a regular pasta night to something special.
Snack: Strawberry Salsa with Avocado – I love this fresh, colorful salsa! Eat it with grain-free chips or try my Easy Almond Flour Crackers.

Vegan Meal Plan: Day 4

Breakfast: Sunshine Smoothie – It really is like sunshine in a glass! Tropical and happy!
Lunch: Speedy Creamy Vegan Broccoli Soup – I love a nourishing cup of soup in the afternoon. This is Riley’s favorite recipe lately. She even requested it for her birthday dinner last week! It uses veggie broth, which you can make using my No-Waste Vegetable Broth recipe. Save all your veggie scraps for this one!
Dinner: Roasted Green Cabbage with Green Tahini Sauce – This is a great way to make cabbage flavorful, especially if you’ve never made it before! Serve it with Crispy Smashed Fingerling Potatoes, which use that same delicious tahini sauce.
Snack: No-Bake Date Coconut Energy Bites – Energy bites are the perfect snack. I also like them for breakfast on the go! I just had to include some in the spring Vegan Meal Plan.

Vegan Meal Plan: Day 5

Breakfast: Creamy Tropical Kiwi Smoothie– Finishing this plan strong with a truly delicious breakfast!
Lunch: Creamy Broccoli & Zucchini Pasta Salad – Hang onto these leftovers, because they’re just as tasty as the fresh batch of pasta salad! I had to include some great leftovers in this Spring Vegan Meal Plan.
Dinner: Spring Root Vegetable Hash with Creamy Herb Sauce – This is a fantastic recipe to use any and all veggies you have in the fridge, and the sauce is the perfect finish.
Snack: No-Bake Fudgy Hemp Bites – This snack is super filling, and it always powers me through the afternoon!

Plant-Based Dessert Recipes

No-Bake Fudgy Hemp Bites are awesome because you can make a batch and keep them in the fridge or freezer for snacking and dessert all week, plus I love how they taste frozen. YUM!

Vegan Gluten-Free Lemon Bars are a summery treat bursting with flavor. I really love lemon, so this favorite had to be included in this Spring Vegan Meal Plan!

If you’re a cookie person, one of my all-time favorites is Cranberry & Chocolate Chunk Oatmeal Cookies.

Grocery List

Produce

Veggies
Onion
Garlic (20 cloves)
Avocado (4)
Green onions (3 bunches)
Zucchini (2)
Radish
Kale (2 bunches)
Cherry tomatoes (2 pints)
Sweet potatoes (3)
Red onion (4)
Yellow squash (1)
Green cabbage
Broccoli (2 heads)
Shallot (3)
Brussels Sprouts
Cauliflower (2 heads)
Jalapeno
Fingerling potatoes (3 lb)
Rainbow carrots
Turnip
Radishes

Fruits
Strawberries
Banana (2)
Lemon (6)
Orange (1)
Mango (1, frozen)
Kiwi (12, frozen)
Blueberries
Lime

Fresh herbs: dill, chive, cilantro, parsley, basil, mint

Refrigerated
Non-dairy milk
Vegan Parmesan (I like VioLife)
Vegan Feta block (2)
Vegan butter (I like Earth Balance brand)

Pantry

Quinoa
Gluten-free pasta (3)
Coconut milk (2 can, full-fat)
Dijon mustard
Hemp hearts
Tahini
Dates

Canned crushed tomatoes
Canned black beans (2)
Garbanzo beans (4 can)
Kalamata olives
Tomato paste
Vegetable broth

Sunflower seed butter
Almond butter
Vegan chocolate chips
Pure maple sugar or coconut sugar
Unsweetened dried cranberries
Pure maple syrup
Cashews (6 c)
Almonds
Pecans
Pepitas
Arrowroot starch
Oats
Dijon mustard

Gluten-free bread
Frozen peas

Pantry Staples

Baking: baking powder, vanilla extract, cinnamon, nutmeg, cocoa powder, vinegar, and peppermint extract

Spice rack: Sesame seeds, parsley, oregano, garlic powder, chili powder, cumin, red chili pepper flakes, salt, pepper, and paprika

Oils: coconut, avocado, and extra virgin olive

What do you think? Are you ready to jump into a week’s worth of delicious, plant-based recipes? I hope this Spring Vegan Meal Plan is a helpful starting point or inspiration for you! All of these recipes are vegan, so they’re dairy-free, meat-free, and egg-free. My site is also gluten-free, peanut-free, soy-free, corn-free, and refined sugar-free. If you make any of these meals please post about them and tag me on Instagram so that I can see your creations!