28 Day Vegan Meal Plan

Looking for a vegan weekly meal plan? Here’s a 28 day vegan meal plan with planning ideas and a meal planning calendar with food to cook.

Are you overwhelmed by what healthy food to cook but don’t know where to start? Alex and I were there too! But over the last 10 years, we’ve invested a huge amount of time and energy into a system of eating healthy that actually works. Since then, we’ve written the cookbook Pretty Simple Cooking, named one of the best healthy cookbooks of 2018 and best vegetarian cookbooks (with plenty of vegan options!). We’ve cooked everywhere from our home kitchen to the TODAY Show with the message that healthy eating can be “pretty simple”. Eating healthy is all about finding a sustainable practice. The goal of this vegan weekly meal plan is to help you find a handful of favorite easy vegan recipes that you can make again and again! If you’d like, subscribe to our newsletter for new weekly recipes.

Related: 28 Day Healthy Meal Plan28 Day Vegetarian Meal Plan | Plant Based Diet Meal Plan

Is this vegan meal plan right for you?

This vegan meal plan is right for you if you eat a vegan diet! The recipes in this vegan meal plan are easy vegan recipes. For more great vegan recipes, see ourPlant Based Diet Meal Plan. For a vegetarian meal plan, head to 28 Day Vegetarian Meal Plan. If you also eat fish, go to our 28 Day Healthy Meal Plan.

If you have a very specific diet or health condition, consult a medical professional to understand whether these recipes are right for you.

The problem with meal planning calendars

For Alex and me, one problem with meal planning calendars and weekly meal plans is that they offer no flexibility. Most meal plans we’ve found call for cooking something new every day of the week. They’re overwhelming with the amount of food prep that they call for! They also don’t account for your schedule: what if Monday nights I have a weekly meeting where I eat dinner? Or this Friday night I’m going out with friends?

Here’s what makes our vegan meal plan different:

  • Spotlight dinner ideas. For us, dinner is our main meal where we cook and get the majority of our nutrients for the day. Our approach is to go big on dinner, and then do super simple things for breakfast and lunch. That’s what works for us! At the bottom of the meal plan you’ll find lists of healthy breakfast ideas, snack ideas, and lunch ideas. You can use these, or find others that fit your tastes.
  • Pick 3. Each week, we offer 3 healthy dinner ideas. You can make them on any day that week! This encourages you to customize the ideas based on your schedule and particular tastes. It also encourages eating up leftovers.
  • Repeats. Since we only offer 3 dinner ideas, this also encourages you to make dinner ideas you liked from previous weeks.

What if this meal plan doesn’t work for me?

It’s possible this meal plan might not work for you–and that’s ok! This meal plan might provide too much flexibility for you and not motivate you to make the recipes. Or, you might not like the style of these recipes. We know this meal plan is not for everyone, but this is an outline of how Alex and I cook on a weekly basis.

Related: Looking for workout plans too? Try our 28 Day Home Workout Plan.

Download: Vegan meal plan spreadsheet

To make our Vegan Meal Plan tangible, we’ve created a downloadable meal planning calendar for you! It’s our Vegan Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week. Simply download the spreadsheet and then copy in the links to the recipes for each week below. Here’s the download!

Vegan Meal Plan

Before you start: here’s how to use our Vegan Meal Plan!

  • Pick at least 3 dinner ideas. Confession: Alex and I don’t cook every night! We make enough for leftovers and eat them throughout the week too, sometimes repurposing them in new ways. For this meal plan, pick 3 days that you want to cook dinners. Fill in the other days with eating leftovers, doing “clean out the fridge” meals without recipes, and allow for meals out. If you end up needing more healthy dinner ideas for that week, skip ahead to the next week and try one. (Or, pick one of our other Dinner Recipes!)
  • Fill in breakfast, lunch, and snacks ideas. We focus on dinner as the main daily meal, so we keep breakfast, lunches, and snacks SUPER simple. If possible, we love things that don’t use recipes (like English muffins with peanut butter, yogurt with fruit). That way, we save our cooking energy for dinner.
  • Copy the links into your Vegan Meal Plan spreadsheet. Using a spreadsheet makes things much more tangible than just using a list! Once you’ve taken stock of what your week holds and what nights you’ll have time to cook, fill in your dinner ideas accordingly. We suggest filling out the meal plan on the weekend (Sundays seem to be good for many people).
  • Read the meal prep planning notes. Below each week of healthy dinner ideas, we’ve included some meal prep planning notes to help with ways to make ahead or prep in advance.

Related: What is a Vegan vs. Vegetarian Diet?

Raw Falafel Buddha Bowls | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

Raw Falafel Buddha Bowls

Healthy Dinner Ideas Week 1

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. 15 Minute Gnocchi with Romesco (15 minutes)
  2. Best Teriyaki Vegetable Stir Fry (30 minutes)
  3. Raw Falafel Buddha Bowls (30 minutes)
  4. Chipotle Black Bean Tortilla Soup (35 minutes)
  5. Leftovers from above*

*Meal Prep Plan Notes

  • For the Gnocchi, the Romesco sauce can be prepared in advance. You also may want to serve with a green salad; the vinaigrette is perfect to mix up in advance. Make sure to bring it to room temperature before serving.
  • For the Teriyaki Stir Fry, it’s fairly simple to make the day of. You can chop the vegetables, tempeh, and ginger in advance and refrigerate: this would make for very quick prep. You could also make the rice in advance; see the reheating rice instructions in Week 2. The teriyaki sauce takes only 5 minutes to make, so it’s easiest made day of; if you make in advance and refrigerate, let it come to room temperature before serving (you may even need to add a small splash of water since it thickens as it sits.).
  • For the Raw Falafel Buddha Bowls, you can make the Lemon Tahini Sauce in advance. You can also make the raw falafels and refrigerate them until serving; they keep well in the refrigerator for several days.
  • The Tortilla Soup takes about 20 minutes of hands on time. If desired, you can make the tortilla strips in advance or use crushed tortilla chips (just find chips that are minimally processed, with a few ingredients like corn, oil and salt). You can make the entire soup in advance and refrigerate: the flavor gets better over time!
Instant Pot Thai Sweet Potatoes | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

Thai Sweet Potatoes with Peanut Drizzle

Healthy Dinner Ideas Week 2

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 2! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Coconut Lentil Curry with Greens (30 minutes)
  2. Chickpea Couscous Bowls with Tahini Sauce (30 minutes)
  3. Thai Sweet Potatoes with Peanut Drizzle (35 minutes)
  4. Make again! 1 or 2 favorite dinner ideas from Week 1
  5. Leftovers from above*

Meal Plan Prep Notes

  • For the Curry, you can make the lentils in advance, then saute the greens and add the sauce the day of serving. If serving with rice, you can make the rice in advance and reheat. (Here’s a quick way to make brown rice, or try it in an Instant Pot.) Tip: To reheat the rice: place the rice in a saucepan with a splash of water and use a fork to break up any clumps. Heat over low heat until warmed through and moist. You can also serve with quinoa cooked on the stovetop or cooked in an Instant Pot. You can make the quinoa in advance or the day of; it takes about 25 minutes overall and requires no special reheating instructions.
  • The Couscous Bowls, make the lemon tahini sauce in advance and refrigerate until serving: make sure to bring it to room temperature before serving. You could also make the couscous in advance, but since it takes only 5 minutes, it’s not a large time saver.
  • For the Thai Sweet Potatoes, you can make the peanut sauce in advance. You could also slice the veggies for the slaw in advance and then mix it with the lime and seasoning prior to serving. If desired you can cook the sweet potatoes in advance and reheat: you can bake them or use an Instant Pot and the cook time is around 35 minutes.
Korean ramen recipe | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

Easy Vegan Korean Ramen

Healthy Dinner Ideas Week 3

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Greek Nachos with Cilantro Drizzle (25 minutes)
  2. Easy Vegan Korean Ramen (45 minutes)
  3. Cauliflower and Tomato Coconut Curry (35 minutes, plus rice)
  4. Make again! 1 or 2 favorite dinner ideas from Week 1 or 2
  5. Leftovers from above*

Meal Plan Prep Notes

  • For the Nachos, make the Cilantro Drizzle and Pita Chips in advance; you can also use storebought pita chips as a time saver.
  • For the Ramen, make the pickled cucumbers in advance and refrigerate until serving; you can also chop the vegetables in advance. This one takes a bit longer than the other recipes but the flavor is well worth it!
  • For the Curry, you could chop the vegetables in advance and refrigerate until serving: in that case make the curry within about a day or two. Follow the rice and quinoa prep instructions from Week 3.

BBQ Bean Tacos with Pineapple Salsa | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

BBQ Bean Tacos with Pineapple Salsa 

Healthy Dinner Ideas Week 4

*Pick at least 3 dinners to cook at home and copy them into your Healthy Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. BBQ Bean Tacos with Pineapple Salsa (25 minutes)
  2. Tuscan Soup with White Beans (30 minutes) + Salad with Super Simple Salad Dressing or Honey Mustard Vinaigrette
  3. Moroccan Chickpea and Sweet Potato Stew (45 minutes)
  4. Make again! 1 or 2 favorite dinner ideas from Week 1, 2 or 3
  5. Leftovers from above*

Meal Plan Prep Notes

  • The Tacos are one of our simplest recipes: you simmer the beans in the time it takes to make the pineapple salsa. If desired, you can make the salsa in advance and slice up the garnishes. For a filling side, serve with rice (or to look fancy, turmeric rice).
  • For the Soup, you can slice the fennel and chard in advance and refrigerate until making the soup; in this case we’d make the soup within a day or two of cutting the vegetables. While the soup simmers, you can whisk up the dressing for the salad. We like using boxed salad greens for easy prep.
  • For the Stew, you can cut the veggies in advance and refrigerate until serving. You could also measure out the spices and mix them together in a container. See the rice and quinoa instructions in Week 2.

Cinnamon Pecan Homemade Breakfast Cereal | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

Cinnamon Pecan Muesli

Healthy Breakfast Ideas Weeks 1-4

Alex and I do really, really simple breakfasts that don’t require a recipe so we don’t have to think too hard in the morning. This frees us up to spend most of our creative energy on dinner. Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet. We’ve offered quite a bit of options to account for your breakfast tastes and style. Do repeats as much as you’d like!

Healthy Snack Ideas Weeks 1-4

Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet.

Vegetable Hummus Tortilla Rollups | 28 Day Vegan Meal Plan | Easy vegan meals | Meal planning ideas | Meal prep plans | Meal planning calendar

Hummus and Veggie Roll Ups

Healthy Lunch Ideas Weeks 1-4

Lunches can be hard, especially if you’re eating at your desk! Again, Alex and my philosophy for lunches are to keep them super, super simple, without a recipe if possible. Pick any of these to eat throughout the week and copy them into your Healthy Meal Plan spreadsheet.

Did you like this vegan meal plan?

We’d love to hear your feedback on this vegan meal plan: let us know in the comments below. And let us know if you have any questions!

If you enjoyed the recipes in this plan, you might enjoy our healthy cookbook Pretty Simple Cooking!

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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

4 Comments

  • Reply
    Jody Whelden
    May 11, 2019 at 9:04 am

    Love your food. Paella was amazing.
    Idea –
    Summer family vacation planning meals.
    Family in a house on a lake needs quick, delicious dinners
    2 vegans, 2 all American bad diet, 2 healthy w/chicken/fish
    2 vegetarians :) Thanks for listening! Jody, Wisconsin

    • Reply
      Alex
      May 11, 2019 at 2:04 pm

      I love this challenge! Let us mull over it a bit :)

    • Reply
      Alex
      June 5, 2019 at 7:30 am

      Here are a few ideas!

      Paella is always a winner for everyone! We have several options if you search on the site (even an open fire one). It’s easy to make vegan if desired.
      Grilled fajitas are delicious and really simple to add meat on grill for the pickier folks.

      Let us know if you try them :)

  • Reply
    Jody Whelden
    May 11, 2019 at 9:06 am

    Oh – Sorry – clarification… I left variety of eaters by which I mean dish needs to be flexible to add to for other type eaters than couple cooks folks.

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