easy vegan meal prep for the week

Step-By-Step Meal Plan

Meal Plan Shopping List

For the two weeks, I will suggest four  different snacks that you can eat whenever you feel hungry in between meals; four smoothies or juices that you can drink to start the day off the right way or whenever you just feel like having something refreshing; and four desserts that you can choose from after lunch or dinner.

Regarding the main meals, after all the recipes you will find a suggestion of  a 14-day meal plan. It might seem like there are too many dishes to cook for each week but remember that these are all recipes that take 30 minutes or less to prepare. Plus, you don’t have to make everything in the same day. You can organize your prepping the way it works best for you and your schedule.

Needless to say, you can always play with it and change up the order or even get rid of some recipes if they don’t sound that good to you.

Grocery List

Week 1

Vegetables

  • 9 garlic cloves
  • 3 carrots
  • 2 celery sticks
  • 2 cucumbers
  • 280 g of mushrooms
  • 65 g of fresh spinach
  • 1 red bell pepper
  • 4 onions
  • 50 g of sprouts
  • 4 green onions
  • 2 red onions
  • 1 lettuce
  • 100 g of cherry tomatoes

Fruits

  • 12 dates (Medjool, preferably)
  • 5 apples
  • 8 bananas
  • 75 g of blueberries
  • 450 g of strawberries
  • 1 tomato
  • 1 avocado

Nuts & Seeds

  • 105 g of almonds
  • 27 g of shredded coconut
  • 105 g of chia seeds
  • 25 g of roasted peanuts

Condiments & Herbs

  • 1 bottle of olive oil
  • 10 g of cinnamon
  • 1g of turmeric
  • 4 ml of tamarind sauce
  • 40 ml of soy sauce
  • 4 ml of lime juice
  • 4 ml of chili sauce
  • 8 ml of sesame oil
  • 5 g of ginger
  • 16 g of curry powder
  • 1 bottle of white wine vinegar
  • 12 g of fresh cilantro
  • 5 g of cumin
  • 3 g of sesame seeds
  • 150 g of strained tomatoes

Dry Goods

  • 85 g of vegan chocolate chips
  • 65 g of cocoa powder
  • 175 g of rolled oats
  • 25 g of coconut sugar
  • 115 g of rice noodles
  • 50 g of flour
  • 3 burger buns

Nut Butter

  • 1 jar of peanut butter (crunchy or smooth)

Frozen Goods

  • 80 ml of frozen acai

Dairy Replacements

  • 500 ml of coconut milk
  • 2 l of your favorite vegetable milk

Beans & Pulses

  • 600g of brown lentils
  • 350 g of chickpeas

Others

  • 1 small bottle of vanilla extract
  • 1 large block of firm tofu

Week 2

Vegetables

  • 1 big cucumber
  • 8 garlic cloves
  • 1 package of fresh spinach
  • 4 cauliflower florets
  • 1 lettuce
  • 2 red bell peppers
  • 825 g of shiitake mushrooms
  • 2 baby bok choy
  • 4 spring onions
  • 2 carrots
  • 1 zucchini
  • 1 small red cabbage

Fruits

  • 1 apple
  • 8 lemons
  • 7 avocados
  • 4 tangerines
  • 110 g of blueberries
  • 144 g of strawberries
  • 7 bananas
  • 2 limes

Nuts & Seeds

  • 15 g of shredded coconut
  • 20 g of unsalted peanuts
  • 6 unsalted almonds
  • 45 g of chia seeds
  • 30 g of chopped cashews

Condiments & Herbs

  • 5 g of fresh dill
  • 1 bottle of olive oil
  • Salt to taste
  • Black pepper to taste
  • 33 g of coconut oil
  • Chili flakes to taste
  • 170 g of tahini
  • 60 ml of teriyaki sauce
  • 45 g of ginger powder
  • Sesame oil
  • 35 ml of soy sauce
  • White pepper to taste
  • 8 ml of maple syrup
  • Sriracha
  • 5 g of cilantro
  • 18 ml of agave

Dry Goods

  • 30 g of dark chocolate chips
  • 1 small bar of dark chocolate
  • 225 g of rolled oats
  • 188 g of flour
  • 4 slices of whole wheat bread
  • 14 g of flax meal
  • 400 g of quinoa
  • 200 g of soba noodles
  • 225 g of brown rice
  • Baking soda

Nut Butter

  • 1 jar of smooth peanut butter

Frozen Goods

  • 200 g of frozen mixed berries

Dairy Replacements

  • 150 g of coconut yogurt
  • 25 l of your favorite vegetable milk
  • 30 g of vegan margarine

Beans & Pulses

  • 300 g of chickpeas

One-Week Meal Prep Plan

DAY BREAKFAST LUNCH/DINNER DESSERT
1. Mini tofu frittatas Gourmet falafel bowl Multi mushroom sauce
2. Brownie pancakes Tofu vegetable bowl Polenta with zesty mushroom sauce
3. Chickpea muffin quiche Mexican bowl with pico de galo Pretty stuffed peppers
4. Quinoa pancake with apricot intense beet soup Quinoa timbales
5. Artichoke spinach squares artichoke soup Stuffed portobello mushrooms with brown rice and tomatoes
6. Breakfast blini with black lentil caviar fresh collard greens mix Springtime asparagus and tofu stir-fry
7. Hemp seed banana cereal colored collard greens dish Cookie almond balls
8. Sweet potato and kale hash Chinese collard greens mix Peanut butter quinoa cups
9. Breakfast parfaits tomato soup Spiced Dutch cookies
10. Spiced cranberry-almond granola spicy carrot stew Homemade granola
11. Spiced orange breakfast couscous classic tomato soup Lentil balls
12. Mango key lime pie smoothie Soba noodles with tempeh bacon and mushroom sauce Soft cacao ice cream
13. Warm maple and cinnamon quinoa Purple buddha bowl with eggplant Fast mug cake
14. Green kickstart smoothie Stuffed mushrooms with nut pate Brown rice, chickpea, and vegetable soup

 

 

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