The 3 Week Diet

3 Tips for A Successful Vegan Meal Planning

Going vegan doesn’t mean depriving yourself of good food.

In fact, there are tons of vegan dishes that could make you forget meat all together. It just takes the right amount of planning and a dash of creativity.

Don’t know where to start? Here are tips to pull off the best vegan meal planning possible.

  1. Stock up your pantry

The key to prepping tasty vegan meals is to have a well-stocked pantry. Make your grocery trips count by getting as much grains, nuts, beans, fresh or frozen veggies as possible. This way, you’ll never have to make a boring vegan dish again.

  1. Make things ahead

A pot of beans or brown rice a week can make a huge difference. You can use that recipe to make different dishes throughout the week. Say, that pot of beans is good for various Tex-Mex recipes you can try every other day.

  1. Plan a week’s worth of meal

Going day by day is a lot more challenging. You either end up wasting your fresh ingredients or making boring, tasteless dishes. So to start you off, Serious Eats came up with a fantastic vegan meal plan that will last you the entire week.


Brunch: Vegan Migas

Snack: Dried Olive and Miso Shake on popcorn and/or Vegan Kumquat Creamsicle Smoothie

Dinner: The Best Vegetarian Bean Chili

Dessert: Vegan Oatmeal Chocolate Chip Cookies


Breakfast: Vegan Toasted Oatmeal With Maple Syrup, Cranberries, and Raspberries

Lunch: Make-Ahead Chickpea Salad With Cumin and Celery, plus pita or naan.

Snack: Banana with almond butter

Dinner: Leftover chili, or Frito Pie


Breakfast: Breakfast Garlic Toast and/or Strawberry Shortcake Smoothie

Lunch: More Make-Ahead Chickpea Salad With Cumin and Celery, or Make-Ahead Quinoa Salad With Cucumber, Tomato, and Herbs

Snack: Avocado with lime, salt, and hot sauce

Dinner: Zucchini and Roasted Tomatoes With Pasta and Dried Olive Flavor Shake


Breakfast: Turkish-Style Vegan Tofu Scramble

Lunch: Leftover pasta or Warm Spanish-Style Giant-Bean Salad With Smoked Paprika and Celery

Snack: Vegan cheese from Miyoko’s or Kite Hill Creamery and olives

Dinner: Easy Lentil Soup With Lemon Zest, Garlic, and Parsley, Quick and Easy Colombian Vegetable Soup (Ajiaco Negro), or quick and hearty Vegan Polenta and Kale Soup With Miso and Toasted Sesame Oil


Breakfast: Toast With Refried Beans and Avocado

Lunch: Leftover soup or Carrot and Rye Berry Salad With Celery, Cilantro, and Marcona Almonds

Snack: Dates stuffed with peanut butter

Dinner: Grilled Lemongrass- and Coriander-Marinated Tofu Vietnamese Sandwiches


Breakfast: Matcha-Banana Smoothie and toast with avocado

Lunch: Leftover grilled tofu, cucumbers, cilantro, pickled carrots, and daikon, on salad greens or rice

Snack: Raw veggies with store-bought or homemade hummus or baba ganoush

Dinner: Vegan Peanut, Sweet Potato, and Kale Soup With Coconut


Brunch: Chilaquiles With Pepitas, Charred Corn, and Black Beans with Refried Beans

Snack: A cup of leftover peanut soup

Dinner: Mushroom Ragù with polenta (made with water or vegetable stock and olive oil), plus a green salad

Dessert: Homemade vegan ice cream


Brunch: Crispy Potato, Onion, and Mushroom Rösti with vegan mayo, homemade or store-bought, plus fresh fruit

Snack: Raw veggies with store-bought or homemade hummus or baba ganoush

Dinner: Sichuan-Style Braised Eggplant With Pickled Chilies and Garlic and Cantonese-Style Tofu, Pine Nut, and Jicama Lettuce Cups

Dessert: More ice cream


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