Day 1: Monday

Breakfast:

Vegan Smoothie

• 1 cup frozen mixed berries
• 1 ripe banana
• 1 cup unsweetened almond milk
• 1 tbsp ground flaxseeds
• 1 tbsp almond butter

Blend all ingredients in a blender until smooth. Adjust thickness with additional almond milk if needed.

Lunch:

Chickpea Salad

• 1 can chickpeas, drained and rinsed
• 1/2 cup diced cucumber
• 1/2 cup diced bell pepper
• 1/4 cup diced red onion
• 1/4 cup chopped parsley
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Lentil Soup

• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 2 garlic cloves, minced
• 4 cups vegetable broth
• 1 cup green or brown lentils, rinsed and drained
• 1/2 tsp cumin
• 1/2 tsp paprika
• Salt and pepper to taste

In a large pot, heat olive oil over medium heat. Add onions, carrots, and celery, cooking until softened. Add garlic and cook for an additional minute. Stir in vegetable broth, lentils, cumin, paprika, salt, and pepper. Bring the mixture to a boil, then reduce heat and simmer for 25-30 minutes, or until lentils are tender.

Day 2: Tuesday

Breakfast:

Overnight Oats

• 1/2 cup rolled oats
• 1/2 cup unsweetened almond milk
• 1/2 cup diced fruit (e.g., berries, apple, or banana)
• 1 tbsp chia seeds
• 1/2 tsp vanilla extract
• 1 tsp maple syrup (optional)

In a jar or bowl, combine oats, almond milk, diced fruit, chia seeds, vanilla extract, and maple syrup (if using). Stir well, cover, and refrigerate overnight or for at least 4 hours.

Lunch:

Avocado and Black Bean Salad

• 1 avocado, diced
• 1 can black beans, drained and rinsed
• 1/2 cup diced tomato
• 1/4 cup diced red onion
• 1/4 cup chopped cilantro
• 1/4 cup lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine avocado, black beans, tomato, red onion, and cilantro. In a small bowl, whisk together lime juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Stuffed Bell Peppers

• 2 bell peppers, halved and seeds removed
• 1 cup cooked quinoa
• 1/2 cup black beans, drained and rinsed
• 1/2 cup corn (fresh or frozen)
• 1/2 cup salsa
• 1/2 tsp cumin
• 1/2 tsp chili powder
• Salt
• 1/4 cup chopped cilantro

Preheat oven to 375°F (190°C). In a large bowl, combine quinoa, black beans, corn, salsa, cumin, chili powder, salt, and pepper. Spoon the mixture into the bell pepper halves and place them in a baking dish. Cover with foil and bake for 30-35 minutes, or until peppers are tender. Remove from the oven, garnish with cilantro, and serve.

Day 3: Wednesday

Breakfast:

Chia Pudding

• 1/4 cup chia seeds
• 1 cup unsweetened almond milk
• 1 tbsp maple syrup (optional)
• 1/2 tsp vanilla extract
• 1/2 cup mixed berries

In a bowl or jar, mix together chia seeds, almond milk, maple syrup (if using), and vanilla extract. Refrigerate overnight, or for at least 4 hours, until chia seeds have absorbed the liquid and formed a pudding-like consistency. Top with mixed berries before serving.

Lunch:

Veggie Wrap

• 1 whole wheat wrap or tortilla
• 1/4 cup hummus
• 1/2 cup mixed greens
• 1/2 cup sliced cucumber
• 1/2 cup shredded carrots
• 1/4 cup diced bell pepper
• 1/4 cup sliced avocado

Spread hummus on the wrap, then top with mixed greens, cucumber, carrots, bell pepper, and avocado. Roll up the wrap and serve.

Dinner:

Thai Green Curry with Tofu

• 1 tbsp coconut oil
• 1/2 cup chopped onion
• 1 garlic clove, minced
• 1/2 cup chopped bell pepper
• 1/2 cup chopped zucchini
• 1 cup cubed firm tofu
• 1/2 cup green curry paste (vegan)
• 1 can coconut milk
• Salt to taste
• 1/4 cup chopped cilantro
• 1 cup cooked jasmine or brown rice

In a large pan, heat coconut oil over medium heat. Add onion, garlic, bell pepper, and zucchini, cooking until softened. Add tofu and cook for 2-3 minutes. Stir in green curry paste and coconut milk, then simmer for 10 minutes. Season with salt and garnish with cilantro. Serve over cooked rice.

Day 4: Thurdsday

Breakfast:

Vegan Pancakes

• 1 cup whole wheat flour
• 1 tbsp ground flaxseeds
• 1 tbsp baking powder
• Pinch of salt
• 1 cup unsweetened almond milk
• 1 tsp vanilla extract
• 1 tsp coconut oil, for cooking
• Fresh fruit and maple syrup, for topping

In a large bowl, whisk together flour, flaxseeds, baking powder, and salt. Stir in almond milk and vanilla extract, mixing until smooth. Heat a non-stick skillet or griddle over medium heat and add a small amount of coconut oil. Pour batter onto the heated surface, forming small pancakes. Cook until bubbles form on the surface, then flip and cook until golden brown. Serve with fresh fruit and a drizzle of maple syrup.

Lunch:

Quinoa and Roasted Veggie Salad

• 1 cup cooked quinoa
• 1 cup mixed roasted vegetables (e.g., sweet potatoes, bell peppers, zucchini, and onion)
• 1/4 cup chopped parsley
• 2 tbsp lemon juice
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine quinoa, roasted vegetables, and parsley. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Veggie Stir-Fry with Tofu

• 1 tbsp sesame oil
• 1 cup cubed firm tofu
• 2 cups mixed vegetables (e.g., broccoli, bell pepper, carrots, and snap peas)
• 1/4 cup soy sauce or tamari (gluten-free)
• 1 tbsp maple syrup
• 1 tsp grated ginger
• 1 garlic clove, minced
• 1 tsp cornstarch mixed with 1 tbsp water
• 1 cup cooked brown rice

In a large pan, heat sesame oil over medium heat. Add tofu and cook until browned on all sides, then remove from the pan and set aside. Add mixed vegetables to the pan and cook until tender. In a small bowl, whisk together soy sauce or tamari, maple syrup, ginger, and garlic. Pour the sauce over the cooked vegetables, then stir in the cornstarch mixture and cook until the sauce has thickened. Add the tofu back to the pan, stirring to coat with sauce. Serve over cooked brown rice.

Day 5: Friday

Breakfast:

Toast with Avocado and Tomato

• 2 slices whole-grain bread, toasted
• 1 ripe avocado
• Salt and pepper to taste
• 1/2 cup sliced tomatoes

Mash the avocado in a bowl and season with salt and pepper. Spread the mashed avocado on toasted bread slices and top with sliced tomatoes.

Lunch:

White Bean and Spinach Salad

• 1 can white beans, drained and rinsed
• 2 cups baby spinach
• 1/2 cup halved cherry tomatoes
• 1/4 cup diced red onion
• 2 tbsp balsamic vinegar
• 2 tbsp olive oil
• Salt and pepper to taste

In a large bowl, combine white beans, spinach, cherry tomatoes, and red onion. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper. Pour dressing over the salad and toss to combine.

Dinner:

Stuffed Portobello Mushrooms

• 4 large portobello mushrooms, stems removed
• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped bell pepper
• 1/2 cup chopped zucchini
• 1/2 cup cooked quinoa
• 1/2 cup marinara sauce
• Salt and pepper to taste

Preheat oven to 400°F (200°C). In a pan, heat olive oil over medium heat. Add onion, bell pepper, and zucchini, cooking until softened. Stir in quinoa and marinara sauce, seasoning with salt and pepper. Spoon the mixture into the mushroom caps and place them on a baking sheet. Bake for 15-20 minutes, or until mushrooms are tender.

Day 6: Saturday

Breakfast:

Fruit and Nut Granola Bowl

• 1 cup vegan granola
• 1 cup unsweetened almond milk
• 1/2 cup mixed fruit (e.g., berries, banana, apple)
• 1/4 cup mixed nuts (e.g., almonds, walnuts, pecans)

Pour almond milk over granola in a bowl, then top with mixed fruit and nuts.

Lunch:

Veggie Sushi Rolls

• 1 cup cooked sushi rice
• 4 nori seaweed sheets
• 1/2 cup julienned cucumber
• 1/2 cup julienned carrot
• 1/2 cup sliced avocado
• 1/4 cup pickled ginger
• Soy sauce, for dipping

Place a nori sheet on a sushi mat or a sheet of plastic wrap. Spread a thin layer of sushi rice over the nori, leaving a small border at the top. Place a few strips of cucumber, carrot, and avocado in the center of the rice. Roll the sushi tightly using the mat or plastic wrap, then cut into bite-sized pieces. Repeat with the remaining ingredients. Serve sushi rolls with pickled ginger and soy sauce for dipping.

Dinner:

Spaghetti Squash with Marinara Sauce

• 1 medium spaghetti squash
• 1 tbsp olive oil
• Salt and pepper to taste
• 2 cups marinara sauce (vegan)
• 1/4 cup nutritional yeast or vegan Parmesan cheese
• Fresh basil, for garnish

Preheat oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds. Drizzle the cut sides with olive oil and season with salt and pepper. Place the squash cut-side down on a baking sheet and bake for 40-45 minutes, or until tender. Use a fork to scrape out the strands of squash. Heat the marinara sauce in a saucepan over medium heat. Serve spaghetti squash topped with marinara sauce, nutritional yeast or vegan Parmesan, and fresh basil.

Day 7: Sunday

Breakfast:

Berry Almond Breakfast Quinoa

• 1 cup cooked quinoa
• 1/2 cup mixed berries
• 1/4 cup sliced almonds
• 1/2 tsp cinnamon
• 1 tsp maple syrup (optional)
• 1/2 cup unsweetened almond milk

In a bowl, combine quinoa, mixed berries, sliced almonds, cinnamon, and maple syrup (if using). Pour almond milk over the quinoa mixture and serve.

Lunch:

Roasted Vegetable and Hummus Wrap

• 1 whole wheat wrap or tortilla
• 1/4 cup hummus
• 1 cup mixed roasted vegetables (e.g., sweet potatoes, bell peppers, zucchini, and onion)
• 1/2 cup baby spinach
• 1/4 cup chopped sun-dried tomatoes

Spread hummus on the wrap, then top with roasted vegetables, baby spinach, and sun-dried tomatoes. Roll up the wrap and serve.

Dinner:

Vegan Lentil Shepherd’s Pie

• 1 tbsp olive oil
• 1/2 cup chopped onion
• 1/2 cup chopped carrots
• 1/2 cup chopped celery
• 1 garlic clove, minced
• 2 cups cooked green or brown lentils
• 1 cup vegetable broth
• 1/2 tsp dried thyme
• Salt and pepper to taste
• 2 cups mashed cauliflower or potatoes

Preheat oven to 375°F (190°C). In a large pan, heat olive oil over medium heat. Add onions, carrots, and celery, cooking until softened. Add garlic and cook for an additional minute. Stir in lentils, vegetable broth, thyme, salt, and pepper. Simmer for 5-10 minutes, or until slightly thickened. Transfer the lentil mixture to a baking dish and spread mashed cauliflower or potatoes over the top. Bake for 25-30 minutes, or until the top is golden brown.

Rotate these meal options throughout the week and explore new vegan recipes to keep your meals interesting and flavorful. Remember to drink plenty of water and adjust portion sizes according to your activity level and personal needs.