The Ultimate Guide to a Vegan Sample Meal Plan

Whether you are new to the world of veganism and simply don’t know where to start, or you are a lover of everything plant-based but don’t know where to start when it comes to planning your meals then you have come to the right place! 

Let our ultimate guide to vegan meal planning get your inspiration flowing. Included is our must-have ingredients, a 5-day sample plan and some of our favourite tips!

why-should-you-meal-plan

Source: Unsplash

There are several reasons why meal planning is a must, including saving money as you don’t have to account for last-minute purchases or any quick, panic, takeaways. But that’s not all.

  • It’s just one trip to the supermarket armed with your shopping list! You’ll be getting all of your ingredients for the week so you don’t have to keep going out and grabbing extras which also reduces impulse buys.
  • It encourages healthier eating by planning in advance and not resorting to quick, unhealthy meals such as microwavable dinners.
  • It reduces waste as you are able to buy purely what you need for the week ahead, rather than aimlessly buying different ingredients.

Tips

  • Don’t be afraid of over-portioning. Leftovers make for a delicious lunch the day after.
  • FREEZE YOUR FOOD. You’re better not to be storing your food in the fridge for a full week because by day 5 or so, your food might be going off. So consider this when you are planning so you can freeze and reheat later. Bonus point for reducing waste!
  • Use what you already have. Utilise the spices and seasoning that you already have in your cupboard. What might seem like nothing could take a meal from boring to revolutionary.
  • Bulk buy on the recurrent ingredients such as the ones listed below, or focus on the larger sizes of the product that are available. This will save you money as well, and you know you’ll get through it.
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Source: Unsplash

There are certain ingredients that are staples when creating a vegan meal plan, these are the ingredients that frequently appear in purely plant-based recipes, such as:

Wholegrains 

Whole grains are an important staple for ensuring nutrient adequacy as a vegan. In particular, iron, zinc and B-vitamins are important nutritional benefits and whole grains are rich in these.

Nuts

Each kind of nut can provide different dietary benefits, including providing energy and being rich in fibre, essential fatty acids and including high amounts of protein. 

Lentils

Lentils are a leading source of plant-based protein which helps to build muscle, provide energy and they are also low on the glycemic index, meaning they don’t rapidly increase your blood sugar. A must-have for any vegan meal plan.

 

Beans 

Beans are a rich source of fibre and B vitamins. They are also a great alternative to meat as they are a great source of protein. They also have several other health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.

Fruits and Vegetables

Just like with any diet, getting enough fruit and vegetables is key due to the variety of antioxidants and other benefits such as folate, vitamin C and potassium. They’re also an excellent source of dietary fibre, which can help to maintain a healthy gut and prevent constipation and other digestion problems.

5-day-sample-meal-plan

Source: Unsplash

Monday 

Breakfast: Banana pancakes using oats, flaxseed, and whole wheat flour, in place of traditional dry ingredients.

Lunch: Hummus and veggie roll-ups (bonus points for being kid-friendly).

Dinner: Coconut chickpea curry (recipe).

Tuesday

Breakfast: Two slices of wholemeal brown bread with half smashed avocado. 

Lunch: Leftover coconut chickpea curry.

Dinner: Spaghetti and vegan meatballs (recipe).

Wednesday

Breakfast: Banana overnight oats (recipe). 

Lunch: Thai broccoli salad with a peanut dressing.

Dinner: Cauliflower fried rice with lime-roasted tofu.

Thursday 

Breakfast: Bran flakes with a milk alternative of your choice served with some fruit of your choice and mixed nuts.

Lunch: Leftover cauliflower fried rice with lime-roasted tofu.

Dinner: Creamy vegan mushroom stroganoff (recipe).

Friday

Breakfast: Treat yourself to some peanut butter banana bread granola. 

Lunch: Butternut squash and cranberry quinoa salad (recipe).

Dinner: Spicy vegan lentil burgers. 

There you have it, Plant Sumo’s ultimate guide to vegan meal planning with a sample plan for 5 days to get you started. Whether you use our tips and guidelines as a base point or use them directly you are guaranteed the most delicious vegan meals.

About the Author

tamara ps

Tamara Kettles is a recent English graduate and blogger. She loves all things writing and always has her head stuck in a book.