Vegan Meal Plan (Gluten-Free and Refined Sugar-Free!)

With a new year just beginning I know many people want to eat more veggies and less refined sugar…but they don’t know where to start! Here I’ve assembled a sample plant-based meal plan using some of my favorite, super easy recipes so you can see what a Vegan Meal Plan looks like!

Vegan Meal Plan

If this post inspires you to meal prep this week for your family please let me know in the comments below.  I would love to hear how it goes for you.  If you get a chance to snap a picture of any of the recipes then please tag me #eatingbyelaine / @eatingbyelaine on social. 

For more details on how to meal prep be sure to read Our Family Weekly Plan Guide.

Monday

Breakfast: 3-Ingredient Orange Creamsicle Smoothie
Lunch: Vegan Apple Arugula Salad with Candied Walnuts, Dates, & Feta
Dinner: Creamy Vegan Mexican Casserole with Black Beans, Quinoa, & Bell Peppers
Snack: Blender Vegan Apple Muffins with Cinnamon Streusel Topping

Tuesday

Breakfast: One of the Blender Apple Muffins from yesterday and a glass of Green Juice, which can be made in the blender!
Lunch: Leftover Vegan Mexican Casserole, and I suggest adding a handful of gluten-free chips to eat it as a dip.
Dinner: Easy Vegan Black Bean Soup
Snack/Dessert: Cranberry & Chocolate Chunk Oatmeal Cookies – Having cookies like this in the kitchen is my favorite part of a vegan meal plan. There’s always something sweet to grab when a craving strikes!

Wednesday

Breakfast: Easy Creamy Vegan Chocolate Oatmeal
Lunch: Shredded Brussels Sprouts Salad with Candied Pecans, Green Apples, & Pomegranates (and a leftover bowl of soup from Tuesday night’s dinner if you’re hungry…leftovers are always essential in a vegan meal plan!)
Dinner: Easy Vegan Tikka Masala and Coconut Rice
Snack: Either Cranberry & Chocolate Chunk Oatmeal Cookies or Blender Apple Muffins from Monday & Tuesday

Thursday

Breakfast: Minty Kale Smoothie
Lunch: Pasta Fresca! Make this recipe and store half for lunch tomorrow.
Dinner: Vegan Greek Sheetpan Dinner
Snack: Creamy Vegan Cinnamon Vanilla Fruit Dip with sliced apples and grapes

Friday

Breakfast: Vegan Strawberries & Cream Veggie-Filled Smoothie
Lunch: The remaining Pasta Fresca from yesterday’s lunch
Dinner: Vegan Chickpea Shawarma Bowls and Coconut Rice
Snack: Quick & Easy Creamy Hummus served with gluten-free chips, sliced carrots, or fresh cucumber


More Vegan Meal Plan Resources

I hope this sample meal plan has given you some inspiration for incorporating vegan meals into your life! Eating this way doesn’t have to be time-consuming or expensive, it just has to work for you. Use this plan as a base and swap out any recipes that don’t sound like your thing! Make sure every meal is something you’ll look forward to. Here are some helpful links as you make your own vegan weekly meal plan:

If you have any questions please comment below!

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