7-Day Vegan Meal Plan

by Marine Le Sager August 26, 2019

Vegan Week: Plan Your Meals for the Entire Week

You stay healthy by exercising, sleeping properly, and eating healthy, that's it. Our busy lifestyles make it hard to cook before or after work, maybe if we had one or two more hours a day we could, but we don't! When we do have time it is during the weekend so this is why we prepared this post to help you meal prep during the weekend so that you eat healthy during the whole week without a sweat.

When you finish reading this blog post you will know what you need to have 7 ready-to-eat meals for the week and that includes the ingredients!

Let's meal prep!!

7-Day Vegan Meal Plan

• Day 1: Grilled Vegan Burrito
• Day 2: Vegan Bean Burgers
• Day 3: Stuffed Pesto Portobellos
• Day 4: Roasted Vegetables Pasta
• Day 5: Vegan "Taquitos"
• Day 6: Round 2 of Grilled Vegan Burritos
• Day 7: Portobello "Filet" Sandwich
• Groceries List

 

Day 1: Grilled Vegan Burrito

This grilled vegan burrito recipe is delicious and extremely quick and easy to prepare. It shouldn't take you more than 20 minutes to prepare and as soon as you are done it will be ready to pack and refrigerate. Since this recipe is so healthy and quick to prepare we will be having burritos on day 6 too.

Serving Size: 2 burritos

Preparation time: 20 minutes

Ingredients

For the cream

• ¾ cup of non-dairy milk of your choice
• ¾ cup of your favorite sauce
• ½ cup of cashew nuts
• ½ cup of walnuts
• 1 tablespoon of lemon juice (optional)

For the burritos

• 2 tortilla wraps (gluten-free, if desired)
• ¾ cup of cooked brown rice (white is fine too)
• ¾ cup of canned black beans drained and rinsed
• ½ of an avocado, sliced
• Sea salt to taste
• ½ of our homemade cream to taste
• Corn and chopped coriander for topping (optional)

Instructions

For the cream

1. Blend up all of the ingredients until creamy and well integrated. Set aside.

For the burritos

1. Combine the cooked rice and beans in a bowl, add salt to taste.
2. Heat a pan big enough for the tortillas and warm the tortillas up for less than a minute, don't forget to turn them around.
3. Place the tortillas on a cupboard and put half of the bean-rice mixture in the middle of each tortilla. Make sure that the tortillas are soft and if they are not, you can microwave them for 20 seconds.
4. Seve the sliced avocado on top of the bean-rice mixture.
5. Roll up the tortilla like a burrito like a video below is showing.
6. Place the burrito with the opening facing down over a skillet and cook over medium-low heat for 2 minutes or until the opening is sealed and the tortilla is toasted. You should be able to flip the burrito without any problem but check it frequently so it doesn't burn.
7. Turn over the burrito and let it cook for about 2 minutes until the tortilla is golden brown.

8. Once both sides are golden brown, place the burritos in your container and pack the cream separate. 

That's it, you've got your first meal of the week!

 

Day 2: Vegan Bean Burgers

We all crave for a burger once in a while as this is really the ultimate comfort food. Knowing this, let's go ahead and include a vegan bean burger that is healthy and nutritious in our 7-day vegan meal plan.

This recipe has a special twist: toppings. They add a unique flavor that makes them super different from other burgers you've tried before. 

Serving Size: 4 hamburgers

Preparation time: 30 minutes

Ingredients

For hamburgers

• ½ cup of uncooked farro (equivalent to 1 cup of cooked farro)
• ½ cup of cooked black beans
• ¼ cup of cooked potatoes (preferably red)
• ¼ cup of sauce (you can use the same one you used for the burritos)
• 2 tablespoons of cornflour
• A pinch of sea salt
• 4 hamburger buns (you can also use lettuce if you don't want carbohydrates)

For toppings

• 2 cups of cabbage
• ½ cup of avocado
• Sea salt to taste

Instructions

1. Make sure the beans and potatoes are well cooked. Try to cook the potato in the microwave or in the oven, as boiling adds a lot of moisture to the mixture and we must avoid it.
2. Cook the farro following the instructions that come in the package. 
3. While you cook the farro, prepare the avocado salad by crushing it. Then add the cabbage and salt.
4. Once the farro is done, add the desired amount to your food processor and press until it is lightly chopped.
5. Now add the beans, potatoes, the sauce, the flour and mix them all again until you have a slightly thick consistency. Don't over-process it or you'll get a sauce-like consistency and we don't want that.
6. Place the mixture in a bowl, taste it and adjust the salt to taste.
7. Refrigerate for at least 20 minutes (ideally one hour). You can also prepare it a day in advance and leave it refrigerated overnight. This allows the flavors to marinate and combine perfectly for a better flavor.
8. Once the mixture is ready, make 4 patties with your hands (try to make them about the same size). Cook them on the grill or bake at 375°F (190°C) for 5 minutes per side.

Improve your burgers with as many toppings as you want, I love caramelized onion for instance! Pack and enjoy, you've got your meal of day 2 ready! 

 

Day 3: Stuffed Pesto Portobellos

After yesterday's burger recipe, you might want to prepare something easier for day 3. I'm sure that these delicious and healthy portobellos will fill your heart with love and your belly with happiness!

Serving Size: 4 people / 2 cups pesto

Preparation time: 35 minutes

Ingredients

For homemade pesto:

• 8 cups of a mixture of baby kale and baby arugula
• 2 cups of pine nuts
• 8 medium garlic cloves
• 2 cups of vegetable broth without tomato (water if not using broth)
• Sea salt to taste

For the Portobellos

• 4 cups of the cooked farro
• 4 large portobello mushrooms
• 4 cups of baby kale and baby arugula (or the green leaves of your choice)
• 1 cups of chopped spring onions
• Vegetable broth or vegetable oil for sauté-ing
• Sea salt to taste
• Your homemade pesto

Instructions

1. Make your pesto: place all the ingredients in a food processor or blender and mix until you have the desired consistency. Set aside.
2. Wash and clean the portobellos.
3. Wash your mixture of green leaves and chop them if you want them in smaller pieces.
4. Sauté the onions in a frying pan using a little vegetable broth or oil until softened. Add the green mixture and cook until they begin to shrink and soften. Add the cooked farro and cook for a few more minutes. Add salt to taste and remove from heat.
5. Place the portobellos on a baking sheet covered with baking paper. Spread the farro mixture over the portobellos, then pour a little of the pesto on them (to taste). Bake at 350°F (180°C) for 15-20 minutes, until mushrooms are soft.

Put them in your favorite container let's continue!

 

Day 4: Roasted Veggies Pasta

 

Who doesn't like a nice and delicious pasta meal? Not only this roasted veggies pasta recipe is yummy and healthy, but it's also cheap! You can roast all the vegetables the same day you bought them and have them ready for this meal. If you saved a bit of yesterday's pesto, you can add a special touch to your pasta. However, I am pretty sure you couldn't resist to finish it with the portobellos. Enjoy this vegan lunch meal prep idea.

Serving Size: 2

Preparation time: 45 minutes

Ingredients

• 500g of your favorite plant-based or wholewheat pasta 
• 4 cups of roasted vegetables (broccoli, zucchini, mushrooms, asparagus, brussels sprouts, etc.)
• Your favorite vegetable oil for roasting the veggies
• Sea salt, Italian seasoning and black pepper ground to taste
• Homemade pesto
• Vegan parmesan or Nutritional yeast (optional)

Instructions

1. Preheat your oven to 450°F (230°C). Wash and cut the vegetables into pieces. Place in a bowl and add salt, pepper and any other seasoning you like.
2. Bake on a tray with waxed paper for 20-25 minutes or until vegetables have a nice brown color.
3. While the vegetables are being roasted, cook your pasta regarding the instructions on the pack.
4. Once the pasta and vegetables are ready, mix them in a bowl along with the pesto. Taste and adjust the flavors.
5. Serve or pack with a little vegan parmesan or nutritional yeast sprinkled on top (optional).

Day 5: Vegan "Taquitos"

 

This recipe will not only end up in your stomach but straight into your cravings list. As mentioned above, the benefits of vegan meal-prep that by preparing big batches you can re-use what you prepared to complement other meals. This time we will use the sauce for the burritos, your homemade cream, and the vegetables.

Serving Size: 15-20 taquitos

Preparation time: 55 minutes

Ingredients

• 1 ¾ cups of vegetables (what's left from the pasta's recipe)
• ¾ cup of cooked black beans
• ¾ cup of cooked squared potatoes
• 1 tablespoon of cumin powder
• 1 tablespoon of garlic powder
• ½ cup of vegetable broth
• Sea salt to taste
• 15-20 corn or flour tortillas (gluten-free or normal)
• Any hot and spicy sauce
• Cream (from day 1)
• 2 cups of shredded lettuce (optional)
• Chopped coriander (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Add vegetables, beans, and potatoes along with cream, cumin and garlic powder to a blender or food processor and mix until everything is finely chopped, just don't let it become a smooth paste. Taste and adjust the salt to taste.
3. Heat your tortillas wrapped in a wet napkin or cloth in the microwave for 1-2 minutes (or less) so they don't break when folded.
4. Spread the mixture (about a tablespoon) on the center of the tortilla and roll it up like a "taquito". You can seal the tacos by placing a little mixture on the open edge and pressing, or go through them with a toothpick so they don't open when cooking. Repeat until you finish the mixture or tortillas.
5. Bake at 400°F (200°C) for 20-25 minutes or until the taquitos are golden brown.
6. Serve with a little lettuce, coriander, sauce and/or cream on top!

Day 6: Round 2 of Grilled Vegan Burritos

To give you a little break, you can repeat the recipe of day 1. You already have all the necessary ingredients and you know the instructions.

You can get prepared for tomorrow's meal by chopping the vegetables you have left and storing them in your refrigerator.

 

Day 7: Portobello "Fillet" Sandwich

Last but not least, a delicious portobello "fillet" sandwich recipe. With this sandwich you will finish using all the ingredients you bought. If you had the vegetables prepared yesterday, it will be super fast to make this vegan lunch meal prep.

Serving Size: 6 sandwiches

Preparation time: 20 minutes

Ingredients

• The portobellos and vegetables that you didn't eat during the week
• 1 tablespoon of chopped garlic
• 1 tablespoon of fresh parsley
• 2 chiles of your choice (optional)
• Vegetable oil of your choice
• 2 tablespoon of brown rice flour
• ½ cup of vegetable broth
• Sea salt and pepper to taste
• 6 hot dog bread or "baguette" bread

Instructions

1. Wash and finely chop the vegetables.
2. Sauté the garlic in a skillet with the vegetable broth (or oil) until slightly toasted.
3. Add the vegetables and cook covered until the portobello releases some liquid.
4. Add parsley, salt, pepper and mix well. Uncover and add the flour and the rest of the vegetable broth. Cook until it thickens.
5. Remove from heat or reserve and serve on bread. If you wish, you can buy vegan cheese in slices and place it on top of the vegetable mixture when serving.

Groceries List

This is the list that you need to take with you when you will go to your local grocery store if you want to undertake this 7-day vegan meal plan. 

We made it easier for you so you can buy everything you need in one trip. Isn't it what vegan meal prep is all about?

Fruits and vegetables

• 3 avocados
• 3 lemons
• 1 big red potato
• A half of a red cabbage
• 2 big cups of spinach
• 2 big cups of lettuce
• 12 cups green leaf mixture (baby kale, baby arugula)
• 8 large portobello mushrooms
• Your favorite vegetables (broccoli, asparagus, potatoes, zucchini, etc.) to roast
• 3 large scallions
• 1 spring onion
• 1 small green pepper
• 1 small red pepper
• 2 chiles of your choice (optional for portobello sandwiches)
• 5 medium garlic cloves
• A handful of parsley
• A handful of cilantro (optional for burritos and tacos)

Canned

• 3 cans of cooked black beans

Condiments

• 1 jar of sauce of your choice (for burritos, hamburgers, and tacos)
• Vegetable broth

Pasta and cereals

• 1 pack of brown rice
• 1 pack of farro
• 1 pack of pasta (whichever you prefer)
• Corn or brown rice flour

Bread and similar

• 8 tortillas for burritos
• 20 corn tortillas
• 4 hamburger buns
• 4-6 hot dog or "baguette" bread for the portobello sandwich

Nuts

• 1 cup of cashew nuts
• 1 cup of walnuts
• 1 cup pine nuts

Spices

• Cumin
• Sea salt
• Pepper

Non-Dairy

• A bottle of non-dairy milk of your choice
• 4-6 slices vegan cheese (optional for sandwiches)
• Vegan Parmesan cheese (optional for pasta)
• Nutritional yeast (optional for pasta)

 

Remember that you can adjust the portions according to your needs. If you are going to cook for one person only, just buy half of the listed portions.

There you go! I hope you will try this 7-day vegan meal plan! We are promoting a vegan & healthy lifestyle, we also want to show the world that this way of living is easy, it is inexpensive, and the food is crazy delicious! Please feel free to share this blog post with friends and family.

If you want to add some dessert to your meals, remember that you can also check out dessert recipes in our Birdman blog. 

 

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