Vegan Meal Plan: A Week of Veggie-riffic Dinners

If you resolved to clean up your eating, you might be toying with the idea of going vegetarian or vegan. While it’s certainly not the only path to good health, most eaters could benefit from cutting back on meat, and amping up plants. Worried it will become more difficult to fill up your grocery cart or throw together a quick din? Meal planning to the rescue! Here’s one week of fresh, fast, and flavorful veggie dinners. You’ll get plenty of protein and healthy fats, so you won’t walk away from the table hungry. And there’s lots of variety to keep you satisfied, with sweet and spicy salads, wraps, stir-fries, and stuffed veggies.  

This plan includes four dinners, covering Monday through Thursday, and leaves Friday open, for leftovers or healthy takeout. There’s a shopping list for everything you need to buy, with a few pantry staples at the bottom—check to make sure you have those on hand!

 

RECIPES


Monday: Roasted Butternut Squash Salad with Brussels & Maple


Tuesday: Spicy Buffalo Chickpea Wraps


Wednesday: Spicy Tofu Stir Fry with Coconut Sticky Rice


Thursday: Stuffed Sweet Potatoes with Beans & Greens

 

SHOPPING LIST

1 butternut squash
4 oz (125 g) Brussels sprouts
4 red-skinned sweet potatoes
1 bunch dinosaur or lacinato kale
2 large bell peppers, yellow and/or red
2 plum tomatoes
Arugula or mixed baby greens
Baby kale
1 sweet apple, such as Honeycrisp
3 lemons
1 small red onion
1 shallot
4 green onions
1 serrano chile
Fresh ginger
Fresh sage
Fresh basil
Fresh thyme

1 can (15 oz/470 g) chickpeas, no salt added
1 can (15 oz/470 g) white beans, no salt added
Coconut milk, lite
Brown rice, short grain
Quinoa (red, white, or a combination)
Pepitas
Tahini

1 package (14 oz/440 g) extra-firm tofu
Whole-grain tortillas

PANTRY STAPLES

Extra-virgin olive oil
Salt and pepper
Apple cider vinegar
Maple syrup
Grainy mustard
Worcestershire sauce (vegan)
Garlic
Hot-pepper sauce
Soy sauce, reduced sodium
Rice vinegar
Grapeseed or avocado oil
Toasted sesame oil
Ground cumin

 

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