Weekly Vegan Meal Plan: 5 Meals I Eat Every Week

Ingredients

• 4 large sweet potatoes
• 1 tablespoon Za’atar seasoning (recipe below)
• 2 teaspoons olive oil
• 1 (15-ounce/440g) can of chickpeas (or 1 3/4 cups cooked chickpeas)
• Juice of 1/2 medium lemon
• 1/2 cup sauerkraut (120 g)
• 4 tablespoons tahini

Za’atar Seasoning

• 1 tablespoon minced fresh thyme
• 1 tablespoon toasted sesame seeds*
• 1 teaspoon ground sumac
• 1/4 teaspoon coarse salt

Instructions

1. Preheat the oven to 400°F (204°C). Prick the sweet potatoes all over with a fork, place on a baking sheet, and bake 45–50 minutes, until fork tender but not falling apart.
2. Meanwhile, mix the Za’atar seasoning ingredients together.
3. Drain and rinse the chickpeas, then pat them dry with paper towels.
4. Heat 2 teaspoons olive oil in a 12-inch skillet over medium-high. Add chickpeas in a single layer and cook undisturbed for 3 minutes. Flip and cook another 3–5 minutes until browned and blistered.
5. Toss the chickpeas with the Za’atar, squeeze lemon over them, and remove from heat.
6. When potatoes are cool enough to handle, slice in half and top with the Za’atar blistered chickpeas, sauerkraut, and tahini.

Notes

*To toast sesame seeds: warm them in a skillet over medium heat, tossing occasionally until lightly golden, 3–5 minutes.

Nutrition

Calories: 510 kcal | Carbohydrates: 88 g | Protein: 14 g | Fat: 13 g | Fiber: 17 g

Rating: 5 from 9 votes

Ingredients

• 12 ounces pasta of choice (340 g)
• 16 ounces shelled edamame or chickpeas (454 g)
• 1 pint cherry tomatoes (300 g)
• 4 tablespoons hemp seeds
• 5 tablespoons walnuts
• 1/2 cup fresh basil, thinly slivered

Cashew Cream

• 1 cup raw cashews (140 g), soaked 8 hours
• 1/2 cup + 2 tablespoons plant milk (150 mL)
• 2 cloves garlic, roughly chopped
• 1/2 teaspoon sea salt, plus more to taste
• 1/4 teaspoon freshly cracked black pepper
• 2 tablespoons nutritional yeast
• 1 1/2 tablespoons lemon juice

Instructions

1. Bring a large pot of salted water to a boil and cook pasta according to package directions until al dente. Reserve 1/2–1 cup pasta water, drain, and return pasta to the pot or a large bowl.
2. Make the Cashew Cream by blending all ingredients until smooth in a high-powered blender, adding more plant milk if needed to reach a creamy texture.
3. While the pasta is hot, add cashew cream and toss to coat. Thin with reserved pasta water a few tablespoons at a time until the sauce coats the noodles.
4. Toss in edamame, tomatoes, hemp seeds, walnuts, and basil. Serve warm.

Nutrition

Calories: 563 kcal | Carbohydrates: 63 g | Protein: 27 g | Fat: 25 g | Fiber: 9 g

Rating: 5 from 8 votes

Ingredients (examples)

Grains (1–1 1/2 cups)

• Farro, quinoa, brown rice, millet, wild rice, or barley

Veggies

• Roasted (cauliflower, winter squash, broccoli, carrots), steamed (broccoli, asparagus, bok choy), or raw (bell peppers, shredded cabbage, cherry tomatoes)

Chewy (2–4 tbsp)

• Dried apricots, golden raisins, currants, dates, goji berries, dried cherries or cranberries

Crunchy (2–4 tbsp)

• Hemp seeds, almonds, walnuts, pistachios, peanuts, sunflower or pumpkin seeds

Fresh Herbs (1 handful)

• Flat-leaf parsley, basil, dill, or cilantro

Dressings

• Oil-Free Tahini Dressing: whisk 2 tbsp tahini, 1 tbsp apple cider vinegar, salt & pepper, plus water to thin.
• Balsamic Vinaigrette: whisk 1 tbsp extra virgin olive oil, 2 tsp balsamic vinegar, 1/4 tsp Dijon, 1/2 tsp maple syrup, salt & pepper.

Instructions

1. Layer grains in a bowl, top with veggies, add chewy and crunchy elements, then fresh herbs. Toss with dressing or sauce of choice.

Nutrition: approximate. Rating: 5 from 4 votes

Ingredients

• 1/2 cup gluten-free rolled oats (45–50 g)
• 1 cup plant-based milk (240 mL) — oat, cashew, or soy
• Large pinch each ground cinnamon & ginger
• Tiny pinch sea salt
• 1 ripe banana, thinly sliced

Toppings

• Jam or chia jam, nuts and seeds, dark chocolate, or warmed frozen berries

Instructions

1. Warm the plant milk in a small saucepan until it reaches a gentle boil. Add oats, spices, salt, and banana.
2. Cook, stirring occasionally, for 5–7 minutes until oats are thick and creamy and the banana has broken down into the porridge.
3. Serve with warmed berries or jam, nuts and seeds, and/or a sprinkle of dark chocolate.

Nutrition: approximate. Rating: 5 from 3 votes