A Week’s Worth of Plant-based Meals from a Newbie
This week-long, vegan meal plan is simple, flavorful, and delicious.
What foods do you eat when switching to plant-based eating?
The idea is not to eat animal products, meaning no dairy, eggs, or meat. With anything, there are a variety of approaches you could take. My vegan plan is to avoid relying too heavily on processed foods and starches.
Also as a newbie, I did depend on a few staples in the beginning just to make sure myself and my hubby weren’t starving (we’re also working out, so we need ENERGY).
The Meal Plan
I think this first week of plant-based meals was easy for me because I cooked them on the spot. That won’t always be an option if you’re going into an office, on the road, or just don’t have the time; but I find a lot of these can be meal prepped just by increasing the portions and storing them properly to be eaten throughout the week.
Feel free to customize, season, portion, or substitute according to your needs.
Day 1: Fresh Beginnings
@loveherstuff I finally saw something that made me want to try #plantbased lifestyle and stick to it. I am allergic to tree nuts which is limiting, but it was a good first day! BF: Flax oatmeal w/a scoop of vanilla protein powder mixed in topped with blueberries LU: French green beans, Butter chickpeas & veggies (Aldi) with Air fried Tofu SN: Peanuts (not shown) DN: Tomato, red pepper and Apple Coconut Soup with garlic sourdough bread – first time making soup from scratch and my spirit lol turned out great! SN2: Silk Peach dairy-free yogurt To cook I used Avocado oil, EVOO or plant based butter. #homecooking #plantbased #tryingsomethingnew #doinganewthing #momlife
Breakfast: Flax Protein Oatmeal with Blueberries
Heat or cook the oatmeal as you normally would for this – but I used unflavored instant oatmeal that had the addition of flax.
After heating per instruction, mix in 1/2 scoop of plant-based vanilla protein powder and top with frozen blueberries.
Lunch: Butter Veggies with Tofu and Green Beans
The butter vegetables were a pre-mix from Aldi; it was a play on Indian Butter Chicken but, of course, without the chicken. It heated up in 2-3 minutes.
The Jasmine rice was instant 90-second rice – which was a great timesaver. I seasoned the tofu with avocado oil, parsley, garlic, sea salt, and cumin and put it in the air fryer. The green beans were cooked from frozen using vegetable broth instead of water for extra flavor, EVOO, and herbs.
Snack: Peanuts, Seedless orange, and Silk Peach-Mago Dairy-free yogurt
My snacks have been snoozy (to be honest). These are just things I grabbed quickly as I’m running around all day.
Dinner: Tomato, Red pepper, and Apple Coconut Milk Soup
Made from scratch! The ingredients are guesstimates because I added flavors as I tasted. I will link to the full recipe soon! It was served with garlic bread, and let me tell you – we finished the whole pot!
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Day 2: Energizing Flavors
@loveherstuff The tofu scramble was our favorite! To make it I also added a little coconut milk for moisture (forgot to include that). The tomato was so good, it was from a local farmers market 🌿. The meatless meatballs per serving (6 balls) had 14g of protein 👍. I’d get them again but will probably cook them in a different way. The plan is not to lean too heavily on processed foods as well. Not pictured were the handful of peanuts I had as a snack while out with the kids 😅. #plantbased #tofu #meatlessmeals #tryingsomethingnew #doinganewthing #plantbasedrecipe #newvegan
Breakfast: Veggie Tofu Scramble
Sauteed onions, red peppers, kale, and crumbled tofu (Nasoya Extra Firm), and use a little splash of coconut milk for moisture. As far as seasonings: turmeric, paprika, garlic, pink salt, parsley, and ground white pepper. Served it with a side of sliced tomato topped with Everything Bagel Seasoning.
Snack: Strawberry Coconut Smoothie
Blended frozen strawberries (about 4-5), 8oz of coconut milk, and one scoop of protein powder. Depending on the protein powder you use, you may want to use two scoops.
Lunch: Meatless Meatballs with Roasted Sweet Potatoes and Vegetables
The meatballs were the Earth Grown brand of meatless meatballs from Aldi. They were salty to me, so next time, I would use them as a replacement for crumbled meat or spice it up and make vegan chorizo.
I cooked the meatless meatballs per directions, then put them in a marinara sauce and served with roasted sweet potatoes (nutmeg, cinnamon, roast 375) along with frozen vegetables heated up in vegetable broth and seasonings.
Dinner: 1/2 Seedless orange and Silk Vanilla Dairy-free yogurt
Lunch was so filling! This was the perfect last “meal”, and not too heavy.
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Day 3: Nourishing Bowls
@loveherstuff Why is it only day 3 and I feel so much better 🤯 ??? BF☀️: oat flax oatmeal with scoop of protein, frozen 🫐 and 🍌. LU🍴: Quinoa, roasted chickpeas, dill cucumbers, kale, red peppers, tomato, and homemade avacado dressing 🔥🔥 (Lunch was so good, I ate it twice) DN🍽️: leftover meatless meatballs, sweet potato and veggies with a side salad of kale and cucumbers with more of that yummy dressing. Dessert🍨: frozen banana, PB2 and coconut milk ice cream (I’ll just stick with smoothies for my sweet tooth 😐)
Breakfast: Flax Protein Oatmeal with Blueberries, Banana, & Toasted Pepitas
It was the same breakfast as day 1, except I added banana and toasted pumpkin seeds for texture, fiber, and a smidgen of extra protein.
Lunch: Veggie Quinoa Bowl with Avocado Dressing
This bowl packed flavor and variety. Quinoa (90-second instant), roasted chickpeas (cumin, garlic, sea salt, paprika, parsley, EVOO), dill cucumbers (lemon and dill weed), raw kale (massage it with a little oil to get it soft for salad), chopped red peppers, tomato, and a homemade avocado dressing.
I will be sharing the full recipe for the dressing as well; I just need to work on exact measurements.
Dinner: Leftover Meatless Meatballs, Sweet Potato and Vegetables
Leftovers from day 2, paired with leftovers from lunch – kale, dill cucumbers, topped with the avocado dressing.
Dessert: Banana Strawberry Ice Cream
Blend frozen banana chunks with frozen strawberries and PB2 Powdered Peanut butter (6g of protein per 2tbsp). I ended up with a super thick smoothie consistency because my banana chunks were too big and I had to add liquid to unstick it – therefore loosening it. However, when made correctly without liquid, it will produce a soft-serve consistency.
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Day 4: Comforting Choices
@loveherstuff I think I’ll post some individual recipes I have loved, including this bomb #plantbased sandwich from today and my take on avocado dressing. BF: Tofu scramble with kale, peppers, onions, roasted baby potatoes drizzled with street taco sauce LU: Vegan Bratwurst sandwich SN1: 1/2 orange (not shown) DN: Brown rice, kidney beans, onions + peppers, topped with tofu crumbles, avocado dressing and red sauce SN2: Silk Rasberry dairy-free yogurt The vegan bratwurst was another @Aldi find, it had a gyro meat type texture and was well-seasoned without being salty. Definitely will buy again! • • #plantbased #meatlessmeals #tryingsomethingnew #doinganewthing #plantbasedrecipe #newvegan #homecooking #easyrecipes #tofu #momlife #veganuary
Breakfast: Veggie Tofu Scramble with Oven Roasted Baby Potatoes
It’s the same tofu scramble recipe as Day 2’s breakfast – it has been my favorite breakfast this week.
Once cleaned, quarter the potatoes and season them with Old Bay Seasoning, garlic, pink salt, and chives. Roast at 400 degrees for 30 minutes or until browned and crispy. Turning them halfway through ensures they all get those crispy, delicious edges.
Drizzle with Mamita Roja Street Taco Sauce for a big punch of flavor.
Lunch: Bratwurst sandwich
So, so, so good! These Field Roast Caramelized Onions & Beer Plant-Based Bratwursts had the taste and texture of gyro meat to me. It wasn’t salty or weird textured at all.
I sliced the brats lengthwise to get smaller, thinner pieces. For the sandwich: rub the sourdough bread with a piece of garlic and then toast with vegan butter. Layer the cooked plant-based bratwursts first, then caramelized onions (white onions cooked down with aged balsamic vinegar and brown sugar), sauteed mushrooms, top with sliced tomatoes, and avocado dressing on the top bread.
It was beyond delicious and so good that I made it again on Day 5!
Dinner: Chipotle Inspired bowl with tofu crumble
Leaning into the Mexican flavors I love, we did chipotle-inspired tofu bowls. The base was brown rice (90-second instant), onions, peppers, and kidney beans, all topped with crumbled tofu (well seasoned, mixed with red onion, and air-fried until browned).
I added more of that roja sauce and avocado dressing (I told you it had me in a chokehold all week). Hearty bowl and fiber-rich!
Snack: So Delicious Dairy-Fre yogurt Rasberry
Easy snack and would be a good vehicle for vegan granola next time.
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Day 5: Savory Sandwiches
@loveherstuff Had high hopes for that Tahini Protein bowl, but it was sour and smooshy. Instead, I made a #vitalproteins Matcha Collagen Latte with a scoop of protein to bring it to 25g of Protein ✅. The #Earthgrown brand veggie burgers were good, preferred it in the air fryer instead of the skillet. Good ingredients and I will definitely buy again! I feel clearer, energetic, and my mood is overall better 🌱🙏. • • #plantbased #plantbasedprotein #earthgrownvegan #newvegan #tryingnewthings #doinganewthing
Breakfast: Vital Proteins Matcha Collagen
Vital Proteins Matcha Collagen Latte with 1 scoop of vanilla protein powder, and a splash of coconut milk.
Lunch: Kale Veggie Burger
Simple and straightforward: Earth Grown Vegan Kale Veggie Burger on sourdough topped with red onion, tomato, and more of that avocado dressing. As far as vegan burgers go, this one was pretty good, great flavor!
Snack: Iced Coffee with Coconut Milk
Just a quick on-the-go filler. Next time, I’ll be adding a scoop of protein to my coffee to take advantage of some extra protein for the day.
Dinner: Black Bean Burger with Vegetables and Tricolor Quinoa
Black bean burger (no bun), served with a side tricolor quinoa, green beans, and mixed vegetables. The burger was drizzled with the avocado dressing as well.
Dessert: Sweet Loren’s Oatmeal Cranberry Cookies
I love that these are vegan and also tree nut-free. At only 6 ingredients too, it’s pretty clean for a dessert; simply bake for 13-15 minutes in a 325-degree oven, and they are perfect.
What is your favorite staple or go-to vegan recipe? Please drop any plant-based creators or restaurants you love in the comments – we’d love to give it a try!