FREE 7-day Vegan Meal Plan (Only Easy Recipes!)

Day 1 – Easy Vegan Banana Pancakes

I always have a couple of bananas lying around on the kitchen counter. So if we feel like it, I just grab two of them. Smash them with a fork and mix them with the other ingredients.

We have 10-12 light, fluffy pancakes or waffles (yes, almost the same batter) in no time. We love to top them with even more banana slices or with seasonal fruit and maple syrup. 

Day 4 – Apple Cinnamon Oatmeal

Oatmeal is one of the easiest breakfasts to make. The only thing you need to remember is that you need 1 cup of quick oats and 2 cups of milk (e.g. homemade cashew milk).

Load it up with your favorite fruits, nuts, and seeds. We love to add chia seeds, flax seeds, nut butter (e.g. homemade peanut butter), almond slices, or puffed seeds like quinoa or amaranth. 

Trust me, cooked oats have a better texture compared to overnight oats.

Day 5 – Hearty Vegan Breakfast Hash

This is the perfect savory breakfast for mix and match. Use whatever veggie you have in your pantry (like potatoes, carrots, or bell peppers), in your freezer (like green peas, sweet corn, or leafy greens), as leftovers.

Season and cook oyster mushrooms in a skillet. With the right seasoning, they turn into a flavorful vegan jerky. Feel free to use any other mushroom variety or your favorite substitute.

Day 6 – Vegan Egg Salad Sandwich

We’re big fans of savory breakfasts, and a quick toast or sandwich is our go-to in the morning.

Our favorite spread? A super simple, oil-free hummus topped with fresh raw veggies. It is easy to whip up at home with just 5 ingredients and 5 minutes.

When we want to switch things up, we make this 5-minute tofu cream cheese or this incredibly realistic vegan egg salad. It is honestly one of the best things that can happen to tofu.

Day 7 – Banana Peanut Butter Oatmeal Cookies

Sometimes you just need a quick grab-and-go breakfast, and these cookies have saved the day more than once.

I usually bake a big batch to have on hand, but honestly, you can mix and bake them in the time it takes to make pancake batter.

They are super easy to customize with your favorite add-ins. Think chocolate chips, raisins, or even chopped nuts like almonds, walnuts, or pecans.

Just because they are made with homemade peanut butter does not mean you cannot mix things up!

Easy main course meals

When people first go vegan or vegetarian, one of the biggest questions is usually: ‘What do you even eat for lunch and dinner?’

In short, vegans eat a lots of colorful veggies, hearty grains, and satisfying legumes. But they also love to mix it up, so meals stay exciting and never feel repetitive.

Below, you will find seven delicious examples that prove plant-based meals are anything but boring.

And to make life easier, especially on busy days, follow our simple trick: Cook dinner in a larger batch and eat leftovers for lunch the next day.

Every recipe below keeps well in the fridge for several days and is freezer-friendly too, making meal prep a total breeze.

Day 1 – Vegan Pesto Pasta

Pesto is one of the easiest vegan meals you can make. Grab your food processor and load it up with any nut or seed, fresh basil leaves, olive oil, garlic, and nutritional yeast and you have yourself some homemade pesto.

I love this spinach pesto recipe but you can substitute it with our red pesto made of sun-dried tomato from time to time.

Day 2 – Vegan Bean and Millet Chili

This is the best hearty, meaty and satisfying vegan chili my husband has ever made. It is loaded with whole foods like veggies, legumes, grains, spices, and herbs. All the good stuff.

And the best part is that it is perfect for batch cooking as it keeps well in the fridge and in the freezer. 

Day 4 – Chipotle Black Bean Burger

Burgers are quite a popular meal choice in our house. I make a large batch and freeze them so we always have something to grab when we don’t have much time.

While I love our beet burger, as well as this portobello mushroom burger, the black bean burger is my all-time favorite. It is full of flavors, easy to make and the patties hold together during frying.

Day 5 – Oyster Mushroom Tacos

If you want something crispy and meaty, you cannot go wrong with oyster mushrooms. We have tons of recipes using this ingredient since they are just so versatile.

While you can add vegan taco meat, cauliflower, or tofu as well, if you are looking for an easy and delicious taco recipe for your vegan meal plan, this one tops them all.

If you do not like mushrooms, this is the recipe after you become a fan.

Day 6 – Pad Woon Sen

After some Mexican, let’s have something Asian.

If you want an easy meal, you often think of stir-fries at first. And you should. Even with a bit of soy sauce they can be delicious.

But if you want something next-level, try this Thai glass noodles stir fry. It looks complex at first, but it really isn’t.

It also has a salad alternative called Yum Woon Sen, which is a simplified version served cold.

Day 7 – Spicy Tofu Steak

Since, tofu is one of the most popular protein souces in a vegan diet preceeding tempeh or seitan, you need at least one tofu recipe in your weekly meal plan.

Choose any of these flavorful tofu marinade recipes, all of them will be delicious.

This tofu steak is the easiest and the most elegant of them all. Served with baked baby potatoes and roasted asparagus, drizzled with a 5-min chimichurri sauce, this dinner will be a true vegan feast for sure.

More vegan meal planning ideas

We also gathered lots of creative and delicious recipes to add to your meal plans using well-known ingredients. You can check all of our recipe roundups or choose from the below list: