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7-Day Vegan Meal Plan

From breakfast to dinner, find all the recipes and ideas you’ll need to enjoy bright, colorful meals all week long.

Vegan meal prep items in containers including apples, kiwi, noodles, vegetables and more

Whether it’s a produce-packed salad or nutty whole grain bowl, going vegan means eating vibrant, plant-packed meals. However, whether you’re full-time or you’re just starting out, balancing a meal routine with a busy schedule can be challenging. We’re here to help — try this easy vegan meal plan with easy recipes for breakfast, lunch, dinner and snacks to plan ahead and eat deliciously all week long.

Vegan Meal Plan Tips

Set yourself up for meal plan success by sticking to these helpful pointers.

  • Get organized. Take a look at the meals you’ll be cooking this week and take stock of ingredients you already have in your kitchen. Then make a grocery list for the items that you’ll need to buy.
  • Prep ahead. Maybe it’s baking up a batch of cookies on Sunday to enjoy during the week, cooking quinoa for a grain bowl or chopping veggies for a soup. The more you can do to get ahead, the better.
  • Don’t cook everything. You don’t have to cook every single meal from scratch during the week — and you might go crazy if you did. Plan several on-the-go meals into your week (such as a grab-and-go lunch from our Prepared Foods department) or ready-to-eat dinners (like our whole pizzas).

How to Use Our Meal Plan

Ready to get started? Below, we’ve shared exactly how our meal plan works so you can dive in with confidence.

  • This meal plan is designed to feed two adults. The majority of the recipes are also kid-friendly and can be doubled (or tripled) to feed a larger crowd.
  • Breakfasts are repeated throughout the week to fit into a busy schedule.
  • The majority of the dinner recipes make four servings, so you can set two servings aside for leftovers the next day. We’ve also mixed in grab-and-go options and ready-to-eat meals from Whole Foods Market for lunch and dinner.
  • Snacks and desserts can be enjoyed during the day when it works best for you. In addition to easy recipes, we’ve also included some Whole Foods Market favorites.

Day 1: Sunday

Kick-off the week with a laid-back vegan brunch (because you deserve it). You’re cooking a bit more today, but that’s because you have the time. In the evening, prep ingredients for Overnight Oatmeal so you can hit the ground running on Monday morning.

Snacks & Desserts

Additional Snacks and Treats

  • Fresh fruit
  • 365 by Whole Foods Market Cape Cod Trail Mix
  • 365 by Whole Foods Market Pistachio Nut Clusters

Day 2: Monday

It’s the start of the work week, so today is designed to be easy-breezy. Breakfast and lunch are taken care of, so all you need to worry about is cooking dinner.

Snacks & Desserts

Day 3: Tuesday

In the evening, prep ingredients for Overnight Oatmeal to have on Wednesday morning.

Snacks & Dessert

Additional Snacks and Desserts:

Day 4: Wednesday

You’re halfway through the week. Breakfast and lunch are done, thanks to advance prep and leftover magic.

Snacks & Dessert

Additional Snacks & Treats

Day 5: Thursday

Today, change up your lunch routine with a vegan grab-and-go lunch from our Prepared Foods department. In the evening, prep ingredients for Overnight Oatmeal to have on Friday morning.

Snacks & Dessert

Additional Snacks & Treats

  • 365 by Whole Foods Market Pistachio Nut Clusters
  • Fresh fruit
  • 365 by Whole Foods Market Creamy Almond Butter with whole wheat toast

Day 6: Friday

You’ve made it to the weekend! As a reward, let our Prepared Foods department do the heavy lifting in the kitchen for you today.

Snacks & Dessert

Day 7: Saturday

Today is your day to chill-out, so we’ve made tonight’s dinner fun and festive. While you cook, snack on a vibrant vegan cheese board.

Dessert:

Additional Snacks & Treats

  • 365 by Whole Foods Market Cape Cod Trail Mix
  • 365 by Whole Foods Market Creamy Almond Butter with vegan whole wheat toast

Explore More

Your Guide to Vegan Grilling
How to Build a Vegan Grocery List
Our Guide to Starting a Vegan Diet
How to Adapt Your Favorite Comfort Foods For Any Diet