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One Week Vegan Meal Plan and Shopping List

Here's a free sample vegan meal plan and shopping list. When you sign up, we'll send these to you every week, tailored to the number of people in your family.

Apples, carrots and other fruits/vegetables on a chopping board

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Vegan Meal Plan

Here at Vegan.io we make it easy to follow a vegan diet. All of our meals are quick and simple to make, you can prep a lot of meals on a Sunday so during the week you can just grab them from the fridge.


Unlike other vegan meal planning sites we also add breakfast recipes and include a complete nutritional breakdown so you know what you're eating.


When you signup you can choose how many people you're cooking for and our recipes and shopping lists will automatically adjust for you!


Below is an example one week vegan meal plan and shopping list for one person, including downloadable PDFs. When you sign up you can specify how many people are in your family and our meal plans/shopping lists will automatically adjust for you!

Resources

Meals

Sunday

Breakfast

Spinach and Sweet Potato Tofu Scramble

Baby Spinach, Blueberry and Wheatgrass Smoothie

Snack

Amazing Cucumber Sushi

Lunch

Red Cabbage, Kidney Bean and Pomegranate Salad with Peanut Butter Dressing

Dinner

Bean and Veggie Sliders topped with Mango, Chili and Garlic Dressing

Monday

Breakfast

Blueberry Hemp Pear Porridge

Blueberry, Pear and Almond Milk Smoothie

Snack

Apple and Almond Butter

Lunch

Bean and Veggie Sliders topped with Mango, Chili and Garlic Dressing

Dinner

Couscous with Roasted Pumpkin and Walnut

Tuesday

Breakfast

Granola with Almonds, Walnuts, Cranberries and Goji Berries

Celery Pomegranate Mango Smoothie

Snack
Lunch

Couscous with Roasted Pumpkin and Walnut

Dinner

Chickpea Stuffed Sweet Potatoes

Wednesday

Breakfast

Granola with Almonds, Walnuts, Cranberries and Goji Berries

Gooseberry, Apricot and Almond Milk Smoothie

Snack
Lunch

Chickpea Stuffed Sweet Potatoes

Dinner

Quick Moroccan Vegetable Stew

Thursday

Breakfast

Spelt Semolina with Oat Milk and Plum

Persimmon Matcha Grapefruit Smoothie

Snack

Apple and Almond Butter

Lunch

Quick Moroccan Vegetable Stew

Dinner

Sticky Miso Rice with Teriyaki Tempeh

Friday

Breakfast

Blueberry Hemp Pear Porridge

Bell Pepper, Avocado and Strawberry Smoothie

Snack
Lunch

Sticky Miso Rice with Teriyaki Tempeh

Dinner

Tempeh Vegan Swedish Meatballs

Saturday

Breakfast

Raspberry, Banana and Passionfruit Smoothie

Spelt Semolina with Goji Berries and Apricot

Snack

Beetroot Chips

Lunch

Tempeh Vegan Swedish Meatballs

Dinner

Wild Mushroom and Beetroot Pie

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1 month $1 trial, 30 day money back guarantee, cancel anytime