• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Eating by Elaine
  • Recipes
  • Shop
  • Cookbook
  • Subscribe
  • About
  • Discounts
  • Contact
menu icon
go to homepage
  • Recipes
  • Shop
  • Cookbook
  • Subscribe
  • About
  • Discounts
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • search icon
    Homepage link
    • Recipes
    • Shop
    • Cookbook
    • Subscribe
    • About
    • Discounts
    • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×

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

    By Elaine Gordon · Published: Jan 10, 2021 · Modified: Jun 18, 2021

    VGGFSFEVEF

    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. 

    Elaine unloading veggies in kitchen

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

    • 3-Ingredient Creamsicle Smoothie
    • vegan apple arugula salad

    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

    • The Best Blender Green Juice Recipe
    • Quick Black Bean Soup
    • Cranberry & Chocolate Chunk Oatmeal Cookies

    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!

    • Easy Creamy Chocolate Oatmeal
    • Shredded Brussels Sprouts Salad
    • Vegan Tikka Masala

    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

    • Mint Kale Smoothie
    • Pasta Fresca
    • Vegan Greek Sheetpan Dinner

    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

    • Vegan Strawberries and Cream Smoothie
    • Cauliflower Chickpea Shawarma Quinoa Bowl
    • Almond Pulp Hummus

    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:

    • All Breakfast Recipes
    • All Lunch Recipes
    • All Snack Recipes
    • All Dinner Recipes
    • All Dessert Recipes
    • Kid-Friendly Recipes
    • My Vegan & Gluten-Free Pantry + Freezer Staples
    • Weekly Meal Planning & Bulk Prepping for Healthy Meals
    • My Instagram account! I love sharing what I'm making in real time and seeing which recipes you're loving.
    • The Rock Your Blender Cookbook filled with delicious smoothies that you can't find here on the blog.

    If you have any questions please comment below!

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Primary Sidebar

    Get More Recipes by Category

    @media screen and (min-width: 1100px) {.rk-sideshort ul.rkSidebarStyle4 {columns:2;}}
    .rk-sidebar { display: flex; flex-flow: row nowrap; justify-content: space-around;}.rkSidebarStyle4 { columns:2; -webkit-columns:2; -moz-columns:2; margin: 0 auto; width: 100%;}.rk-sidebar .recipe-key-diet-style4 { margin-right:6px; }.recipe-key-wrap-style4 { display:block;}.rk-style4-name { font-size:13px; font-weight:400; display: inline-flex; line-height:1.2; }.rk-style4-name { text-decoration:none !important; color:#000 !important; }.rkSidebarStyle4 .rk-item { margin-bottom:7px; white-space: nowrap; display:block; }
      VGVeganGFGluten-FreePPaleoNFNut-FreeSFSoy-FreeNSNaturally Sweetened EEasy RecipesKFKid-Friendly

    Hi, I'm Elaine!

    • Facebook
    • Twitter
    • Instagram
    • Pinterest
    • YouTube
    • TikTok

    Thank you for checking out my vegan and gluten-free recipes.

    Learn more about me →

    Latest Recipes

    • How to Cook Sugar Snap Peas
      Easy Sautéed Sugar Snap Peas with Garlic and Shallot
    • Pineapple-Lemonade-16
      Pineapple Lemonade with Ginger and Turmeric (no juicing or straining needed!)
    • Moroccan-Quinoa-Salad-16
      Moroccan Quinoa Salad
    • Crispy-Broccoli-12
      Crispy Oven-Roasted Smashed Broccoli
    • Lemon-Orzo-Soup-19
      Creamy Vegan Lemon Orzo Soup
    • Crispy-Brussels-Sprouts-8
      Crispy Brussels Sprouts

    TikTok

    <!-- -->
    Immunity Boosting Recipes
    Discount-Codes-for-My-Favorite-Products-1

    Footer

    ↑ back to top

    Popular on Instagram

    ABOUT

    PRESS

    POLICIES

    CONTACT

    Copyright © 2023 Eating By Elaine