Vegan weekly meal plan
A week of lunches and dinners with no animal products, built on legumes, grains and vegetables. With the shopping list and make-ahead tasks.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- eggplant5
- broccoli1
- onion13
- red onion2
- mushroom1.5 lb
- cilantro1
- garlic clove15
- lemon2
- red bell pepper8
- green bell pepper4
- potato6
- parsley2 tbsp
- parsley1
- leek5
- cabbage1
- mushroom14 oz
- tomato2
- carrot7
- zucchini6
Dairy
- fresh yeast0.25 oz
Pantry
- olive oil3.5 cups
- vegetable oil2 cups
- almond2 oz
- bomba rice11 oz
- sugar0.5 tbsp
- baking soda0.5 tbsp
- vegetable broth6.25 qt
- cooked cardoon1.75 lb
- cumin1 tbsp
- chickpea8.75 oz
- flour11 oz
- cooked lentils1.75 lb
- red lentils8.75 oz
- macaroni14 oz
- dijon mustard0.5 tbsp
- black pepper0.5 tbsp
- salt4 tbsp
- coarse salt0.5 tbsp
- crushed tomato2.25 lb
- thyme0.5 tbsp
- vinegar2 tbsp
Drinks
- white wine3.5 fl oz
Meal prep: what to make ahead
🍲 Make ahead: Homemade Falafel
For Mon · keeps ~3-4 days in the fridge
🍲 Make ahead: Pisto Manchego (Spanish Ratatouille)
For Tue · keeps ~3-4 days in the fridge
🍲 Cook and freeze: Coca de Recapte (Catalan Roasted Vegetable Flatbread)
For Thu · portioned in the freezer
🍚 Soak overnight: chickpeas
Saturday night · for Homemade Falafel (Mon)
🥬 Wash and chop: Onion, Garlic clove, Red bell pepper, Green bell pepper, Red onion, Leek
For Cream of Zucchini Soup (Mon), Homemade Falafel (Mon), Pisto Manchego (Spanish Ratatouille) (Tue), Cream of Broccoli Soup (Tue), Creamy Mushroom Rice (Wed)… · keeps 3-4 days
It's loaded into your week and you can change anything.
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