We’ve got your Monday to Friday vegan eats. With salads that satisfy, cozy grain dishes, and more, you’ll find a world beyond simple smoothies in this tasty vegan collection.
For those who are looking to dip their toes into the wide world of plant-based eating, as well as seasoned vegans and home cooks looking to incorporate more meatless meals, we’ve got your balanced vegan meal plan for the week. These recipes work for both lunch and dinner, keeping you sated. And vegan eating doesn’t mean hours of difficult prep, endless shopping, or slurping sad smoothies. With a few helpful ingredients such as quick-cooking grains, canned beans, and tofu, which can all be prepared in well under an hour, you’re well on your way to great-tasting feel-good eats. Balanced, nutritious meals that go beyond meat and potatoes are more than possible here. Just one or two of these recipes in your week will make a big impact on your health and the planet’s. These meals will fill you up without weighing you down, because even when dining vegan, there’s always room for a scrumptious (and healthy!) dessert. Luckily, we have a few ideas for vegan desserts, too. With international favourites, barbecue classics, salads that satisfy, and cozy comfort-food grain dishes, you’re sure to find a vegan meal that works with your craving, schedule, and mood from Monday to Friday.
Tuesday: Pulled Jackfruit with Slaw and Gluten-Free Cornbread
Wednesday: Family-Style Hummus and Vegetable Platter
Thursday: Romaine and Sorghum Salad with Coconut Green Goddess Dressing
Friday: Warm Roasted Vegetables with Barley and Tempeh
Vegan snacks that keep you going
- hummus with carrots and pita
- natural almond butter and apple slices
- hemp heart, banana, dried fig, and coconut milk smoothie
- pitted dates stuffed with peanut butter
- avocado and hot sauce on whole grain toast
- chia pudding or avocado dark chocolate pudding
- dried fruit and nut energy balls
- clementines with walnuts and dark chocolate
Build a vegan pantry
More choices than you thought!
- canned and dry beans and legumes
- natural nut and seed butters
- raw nuts and seeds (freeze to keep for months longer)
- dry whole grains
- whole grain and/or gluten-free pasta
- sprouted grain bread (freeze to keep for months longer)
- whole grain flour
- maple syrup
- agave nectar
- evaporated cane sugar
- nut and soy milk in cartons
- vegan protein powder
- coconut oil
- extra-virgin olive oil
- vinegars
- vegan mayonnaise
- agar agar and other seaweeds
- dark chocolate (dairy free)
- dried, unsulphured fruit
- vegan butter and shortening
- pickles
- canned coconut milk
- miso paste
- tamari and shoyu
- natural liquid smoke or smoked paprika
- dried herbs and spices
- rice paper wrappers and rice noodles
- curry paste
What you won’t find in a vegan pantry
Foods made from or containing animal products
- mayonnaise (made with eggs)
- milk chocolate
- gelatin
- honey and bee products
- some granulated sugars and wines
- whey protein powders
- casein
- butter
- lard
- fish sauce
- egg noodles
- ramen noodles (as the seasoning packs are typically made with animal ingredients)
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
Neil Zevnik
Karli Petrovic
Alanna Man