Here’s a detailed breakdown of the recipes, ingredient quantities, and grocery list for the weekly vegan meal plan. I will also include Walmart links for purchasing each item.
Recipes and Ingredient Breakdown
Day 1: Monday
Overnight Oats
- Ingredients (for 4 servings):
- Rolled oats: 2 cups
- Almond milk: 2 cups
- Chia seeds: 4 tablespoons
- Peanut butter: 4 tablespoons
- Maple syrup: 4 teaspoons
- Banana: 2, sliced
- Instructions:
- Combine oats, almond milk, chia seeds, and maple syrup in jars.
- Refrigerate overnight.
- Add peanut butter and banana slices in the morning.
Quinoa Salad with Chickpeas and Veggies
- Ingredients (for 4 servings):
- Quinoa: 2 cups (uncooked)
- Chickpeas: 2 cans (15 oz each)
- Cucumber: 1, diced
- Cherry tomatoes: 1 pint, halved
- Red onion: 1/2, finely chopped
- Avocado: 2, diced
- Lemon juice: 2 tablespoons
- Olive oil: 2 tablespoons
- Instructions:
- Cook quinoa according to package instructions.
- Mix cooked quinoa with chickpeas, cucumber, tomatoes, and red onion.
- Dress with lemon juice and olive oil.
- Add avocado before serving
Tofu and Veggie Stir-Fry
- Ingredients (for 4 servings):
- Tofu: 1 block (14 oz), pressed and cubed
- Broccoli: 2 cups, chopped
- Bell peppers: 2, sliced
- Garlic: 4 cloves, minced
- Ginger: 1 tablespoon, minced
- Soy sauce: 4 tablespoons
- Brown rice: 2 cups (uncooked)
- Instructions:
- Cook brown rice according to package instructions.
- Stir-fry tofu in a hot pan until golden. Remove and set aside.
- Stir-fry broccoli, bell peppers, garlic, and ginger until tender.
- Add tofu back to the pan, and stir in soy sauce.
- Serve over brown rice.
Day 2: Tuesday
Lentil Soup
- Ingredients (for 4 servings):
- Lentils: 1 cup (uncooked)
- Carrots: 2, chopped
- Celery: 2 stalks, chopped
- Onion: 1, diced
- Garlic: 4 cloves, minced
- Vegetable broth: 6 cups
- Thyme: 1 teaspoon
- Bay leaf: 1
- Instructions:
- Sauté onion, garlic, carrots, and celery until softened.
- Add lentils, vegetable broth, thyme, and bay leaf.
- Simmer for 30-40 minutes until lentils are tender.
- Serve half and store the rest for later in the week.
Day 3: Wednesday
Smoothie Packs
- Ingredients (for 6 servings):
- Spinach: 6 cups
- Banana: 3
- Frozen berries: 3 cups
- Almond milk: 6 cups
- Ground flaxseeds: 6 tablespoons
- Instructions:
- Divide spinach, banana, berries, and flaxseeds into 3 freezer bags.
- In the morning, blend one pack with 2 cups of almond milk.
Hummus and Veggie Wraps
- Ingredients (for 4 wraps):
- Whole wheat tortillas: 4
- Hummus: 1 cup
- Spinach: 2 cups
- Cucumber: 1, sliced
- Bell peppers: 2, sliced
- Shredded carrots: 1 cup
- Instructions:
- Spread hummus on each tortilla.
- Layer with spinach, cucumber, bell peppers, and carrots.
- Roll up and serve.
Baked Sweet Potatoes with Black Beans and Avocado
- Ingredients (for 4 servings):
- Sweet potatoes: 4
- Black beans: 1 can (15 oz)
- Avocado: 2, sliced
- Salsa: 1 cup
- Lime: 1, cut into wedges
- Instructions:
- Preheat oven to 400°F (200°C).
- Pierce sweet potatoes with a fork and bake for 45 minutes.
- Warm black beans in a pan.
- Split open sweet potatoes and top with black beans, avocado, and salsa.
- Squeeze lime over the top.
Day 4: Thursday
- Leftovers from Monday and Tuesday
Day 5: Friday
- Smoothie Packs
- Quinoa Salad Wraps
- Use leftover quinoa salad from Monday and wrap in whole wheat tortillas.
- Leftover Baked Sweet Potatoes
Day 6: Saturday
Avocado Toast with Tomato and Spinach
- Ingredients (for 2 servings):
- Whole wheat bread: 4 slices
- Avocado: 1
- Tomato: 1, sliced
- Spinach: 1 cup
- Salt and pepper to taste
- Instructions:
- Toast bread.
- Mash avocado and spread on toast.
- Top with tomato slices, spinach, salt, and pepper.
Veggie Stir-Fry with Rice
- Ingredients (for 2 servings):
- Use leftover veggies and brown rice from Monday’s stir-fry.
Pasta with Marinara and Veggies
- Ingredients (for 4 servings):
- Whole wheat pasta: 8 oz
- Marinara sauce: 2 cups
- Zucchini: 1, sliced
- Spinach: 2 cups
- Mushrooms: 1 cup, sliced
- Garlic: 4 cloves, minced
- Instructions:
- Cook pasta according to package instructions.
- Sauté garlic, zucchini, mushrooms, and spinach in a pan.
- Add marinara sauce and simmer.
- Toss cooked pasta with the sauce.
Day 7: Sunday
Smoothie Bowl
- Ingredients:
- Smoothie pack from Wednesday, granola, sliced banana, berries
- Leftover Pasta with Marinara
- Grain Bowl
- Ingredients:
- Leftover quinoa, black beans, avocado, salsa, spinach
Grocery List and Walmart Links
Grains, Pasta & Rice
- Rolled Oats: Great Value Rolled Oats – 42oz
- Quinoa: Bob’s Red Mill Organic Quinoa – 26oz
- Brown Rice: Great Value Long Grain Brown Rice – 2lb
- Whole Wheat Pasta: Barilla Whole Grain Spaghetti Pasta – 16oz
- Whole Wheat Tortillas: Mission Whole Wheat Tortillas – 8 Count
Beans, Legumes & Seeds
- Chia Seeds: Navitas Organics Chia Seeds – 8oz
- Chickpeas (Canned): Great Value Chickpeas – 15.5oz
- Lentils: Great Value Lentils – 16oz
- Black Beans (Canned): Great Value Black Beans – 15oz
- Ground Flaxseeds: Spectrum Organic Ground Flaxseed – 14oz
Dairy & Non-Dairy
- Almond Milk: Almond Breeze Unsweetened Almond Milk – 64 fl oz
Vegetables & Fruits
- Bananas: Yellow Bananas – 1lb
- Cucumber: Fresh Cucumber – Each
- Cherry Tomatoes: NatureSweet Cherubs Tomatoes – 10.5oz
- Red Onion: Red Onion – Each
- Avocados: Hass Avocados – 4 pack
- Broccoli: Fresh Broccoli Crowns – 1lb
- Bell Peppers: Marketside Tri-Color Bell Peppers – 3 Count
- Carrots: Fresh Carrots – 2lb Bag
- Celery: Fresh Celery Stalks – Each
- Spinach: Fresh Baby Spinach – 10oz Bag
- Sweet Potatoes: Fresh Sweet Potatoes – 3lb Bag
- Zucchini: Fresh Zucchini Squash – 1lb
- Lime: Fresh Lime – Each
- Tomato: Fresh Roma Tomato – Each
Protein & Tofu
- Tofu: Nasoya Organic Firm Tofu – 14oz
- Peanut Butter: Great Value Creamy Peanut Butter – 40oz
Canned & Jarred Goods
- Marinara Sauce: Great Value Marinara Pasta Sauce – 24oz
- Salsa: Pace Picante Salsa – 16oz
- Vegetable Broth: Great Value Vegetable Broth – 32oz
Spices, Condiments & Sauces
- Lemon Juice: Great Value 100% Lemon Juice – 32oz
- Olive Oil: Great Value Extra Virgin Olive Oil – 17oz
- Soy Sauce: Kikkoman Soy Sauce – 15oz
- Thyme: Great Value Thyme Leaves – 0.7oz
- Bay Leaf: McCormick Bay Leaves – 0.12oz
Garlic, Ginger & Miscellaneous
- Garlic: Great Value Minced Garlic – 4.5oz
- Ginger Root: Fresh Ginger Root – 1lb
Batch Cooking, Budget Vegan Meals, Easy Vegan Recipes, Healthy Vegan Meals, High Protein Vegan Meals, Meal Prepping for Beginners, Plant-Based Recipes, Quick Vegan Recipes, Vegan Breakfast Ideas, Vegan Dinner Ideas, Vegan Lunch Recipes, Weekly Vegan Meal Plans
