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.
Dinner: Quinoa Vegetable Soup
Set aside two servings for tomorrow’s lunch and freeze leftovers. On the side, serve vegan whole wheat toast spread with Miyoko's Vegan Cheese.
Snacks and Desserts:
Cauliflower Hummus with Olives
Roasting the cauliflower first adds deep flavor to this creamy hummus. Serve with vegetable crudités.
Tahini Oat Cookies
Use up leftover tahini by baking these sesame-studded cookies. Enjoy for dessert during the week.
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.
Breakfast: Overnight Oatmeal
Enjoy cold or warm. Top with fresh fruit and 365 by Whole Foods Market Creamy Almond Butter.
Lunch: Leftover Quinoa-Vegetable Soup
Last night’s dinner is today’s easy lunch. Pack in a mason jar, heat and enjoy.
Dinner: Vegan Mushroom Alfredo
Set aside two servings for tomorrow’s lunch. Serve with a simple green salad tossed with oil and vinegar.
Snacks & Desserts:
Leftover Cauliflower Hummus with Olives with vegetable crudités
Leftover Tahini Oat Cookies
Miyoko’s Vegan Cheese opens in a new tab and crackers
365 by Whole Foods Market Organic Dried Mango Slices
Day 3: Tuesday
In the evening, prep ingredients for Overnight Oatmeal to have on Wednesday morning.
Breakfast: Nondairy yogurt and vegan granola
Top a serving of almondmilk or coconut milk yogurt with vegan granola and fresh organic fruit.
Lunch: Leftover Vegan Mushroom Alfredo
Enjoy this comforting pasta dish one more time. (You’re welcome.)
Dinner: Mediterranean Grain Bowl
Set aside two servings for tomorrow’s lunch. To save time, make the grains and cut the veggies in advance. Don’t slice the avocado until you’re ready to serve.
Snacks and Dessert:
Mixed Berry Smoothie
The perfect post-workout fuel. Add in a scoop of protein powder for an extra boost.
Additional Snacks and Desserts:
Leftover Tahini Oat Cookies (the last of the batch you baked on Sunday)
365 by Whole Foods Market nut butter opens in a new tab with vegan whole wheat toast opens in a new tab
365 by Whole Foods Market Organic Dried Mango Slices
Day 4: Wednesday
You’re halfway through the week. Breakfast and lunch are done, thanks to advance prep and leftover magic.
Breakfast: Overnight Oatmeal
Enjoy cold or warm. Top with fresh fruit and 365 by Whole Foods Market nut butter.
Lunch: Leftover Mediterranean Grain Bowl
Pack in a mason jar. Slicing the avocado ahead of time? Sprinkle with lemon juice to prevent it from turning brown.
Dinner: Black Bean and Sweet Potato Enchiladas
Set aside two servings for Thursday’s dinner. Serve with 365 by Whole Foods Market rice or grain mix.
Snacks and Dessert:
Strawberry Almond Butter Smoothie
Toss in a handful of spinach to make it a green smoothie, if you prefer.
Additional Snacks & Treats
365 by Whole Foods Market Cape Cod Trail Mix
Miyoko’s Vegan Cheese opens in a new tab with crackers
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.
Breakfast: Nondairy yogurt and vegan granola
Top a serving of almond milk or coconut milk yogurt with vegan granola and fresh organic fruit.
Lunch: Vegan meal from Prepared Foods department
For a quick and easy lunch, pick up one of our vegan grab-and-go salads, soups or bowls. No hydrogenated fats, high-fructose corn syrup, added MSG or sweeteners like aspartame, sucralose, saccharin.
Dinner: Leftover Black Bean and Sweet Potato Enchiladas
Serve with 365 by Whole Foods Market rice or grain mix.
Snacks and Dessert:
Banana “Ice Cream”
The perfect use for all those frozen bananas you’ve stockpiled. Bonus: It’s also kid-friendly.
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.
Breakfast: Overnight Oatmeal
Enjoy cold or warm. Top with fresh fruit and 365 by Whole Foods Market nut butter.
Lunch: Vegan meal from Prepared Foods department
Try one of our vegan grab-and-go salads, soups and bowls.
Dinner: Frozen vegan pizza
Take the night off and enjoy one of our vegan pizzas, which are made without hydrogenated fats, high-fructose corn syrup and sweeteners like aspartame, sucralose, saccharin.
Snacks & Dessert:
Leftover Fresh Salsa with Siete Grain-Free Tortilla Chips opens in a new tab
365 by Whole Foods Market nut butter opens in a new tab with whole wheat toast
Fresh fruit
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.
Breakfast: Veggie and Tofu Scramble
Enjoy a break from the weekday morning rush by making this laid-back vegan scramble. Serve with Siete Grain-Free Tortillas.
Lunch: TTLA Sandwich from Prepared Foods department
Our must-try, cult-favorite sandwich. Tempeh bacon, tomato, lettuce and avocado come together for a delicious vegan take on the classic BLT sandwich.
Dinner: Portobello and Pineapple Teriyaki Veggie Burgers
Serve with Grilled Asparagus with Roasted Garlic Vinaigrette
Dessert:
Raspberry Vegan Cheesecake Bites
Make these in the morning, since they need to be refrigerated for several hours.
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 opens in a new tab
