A Week of Vegan Meals: Simple Plan, Shopping List and Prep

How this week is built

This plan leans on a few shared ingredients so you buy less and waste less. Lentils, canned beans, rice, onions, garlic, ginger and a handful of vegetables show up again and again, just in different combinations and with different spices.

The structure is simple: one big-batch dish early in the week, a couple of quick bowls or stir-fries in the middle, a slower dinner on the weekend, and a few no-cook items for mornings and snacks. Swap days around freely. Nothing here depends on a particular order.

Monday to Wednesday: batch cook, then coast

Start with the Red Lentil & Coconut Soup. It makes 2 servings, so one pot covers two meals. Nourity's estimate is 360 calories, 18 g protein, 52 g carbs, 10 g fat and 14 g fiber per serving, with about 10 minutes of prep and 25 minutes of cooking. Keep the second portion in the fridge for another day.

On Tuesday, go for the Quinoa & Chickpea Bowl. It takes about 30 minutes in total (10 prep, 20 cook) and uses quinoa, canned chickpeas, bell pepper, zucchini and red onion with cumin, smoked paprika and lemon. Estimates per serving are 460 calories, 22 g protein, 65 g carbs, 12 g fat and 8 g fiber. Cook extra quinoa if you'd like a head start on later bowls.

For Wednesday, the Miso Soup with Tofu is the quick one, about 13 minutes from start to finish (5 prep, 8 cook). Estimated per serving: 160 calories, 12 g protein, 14 g carbs, 6 g fat and 4 g fiber. It pairs well with a scoop of leftover rice if you want a bigger meal.

• Red Lentil & Coconut Soup about 360 kcal · 18 g protein · 35 min
• Quinoa & Chickpea Bowl about 460 kcal · 22 g protein · 30 min
• Miso Soup with Tofu about 160 kcal · 12 g protein · 13 min

Thursday to Sunday: more variety

Thursday is a good night for the Tempeh Stir Fry. It runs about 25 minutes (10 prep, 15 cook) and uses broccoli, bell pepper, garlic, ginger and soy sauce, served over rice or noodles. Estimated per serving: 380 calories, 26 g protein, 32 g carbs, 16 g fat and 8 g fiber.

On Friday, the Mexican Rice Bowl brings brown rice, black beans, corn, avocado and salsa together. Plan on about 35 minutes (10 prep, 25 cook). Estimates per serving are 480 calories, 28 g protein, 62 g carbs, 12 g fat and 12 g fiber. If you cooked extra rice earlier in the week, the cook time shrinks.

For a slower weekend dinner, the Spinach & Lentil Dahl takes about 40 minutes (10 prep, 30 cook). Estimated per serving: 380 calories, 20 g protein, 58 g carbs, 8 g fat and 16 g fiber. Serve it with rice or naan. Since you'll already have onion, garlic, ginger and cumin on hand, it needs very little extra shopping.

• Tempeh Stir Fry about 380 kcal · 26 g protein · 25 min
• Mexican Rice Bowl about 480 kcal · 28 g protein · 35 min
• Spinach & Lentil Dahl about 380 kcal · 20 g protein · 40 min

Breakfasts and snacks without the stove

Two no-cook options fit the week well. The Matcha Chia Pudding takes about 5 minutes of prep, with no cooking at all. Stir it together ahead of time, keep it in the fridge, and top it with mango, kiwi or berries when you're ready to eat. Estimated per serving: 240 calories, 8 g protein, 32 g carbs, 10 g fat and 10 g fiber.

The Almond Butter Oat Bites are made for Sunday prep. They take about 15 minutes, need no oven, and the batch makes 3 servings. Keep them in the fridge and grab them through the week. Estimated per serving: 280 calories, 10 g protein, 28 g carbs, 16 g fat and 4 g fiber.

• Matcha Chia Pudding about 240 kcal · 8 g protein · 5 min
• Almond Butter Oat Bites about 280 kcal · 10 g protein · 15 min

Shopping list and Sunday prep

Pantry and canned goods: red lentils, quinoa, brown rice, canned chickpeas, canned black beans, canned or frozen corn, canned coconut milk, canned tomatoes, vegetable stock, oat milk, chia seeds, rolled oats, almond butter, maple syrup, miso paste, soy sauce, sesame oil and rice vinegar. Add your spices: cumin, smoked paprika, turmeric, coriander and chili.

Fresh: onions, garlic, ginger, bell peppers, zucchini, broccoli, spinach, scallions, lemons, limes, cilantro and avocado. For protein, pick up tempeh and silken tofu. Add fruit for the chia pudding toppings.

Sunday prep: mix the oat bites, cook a pot of rice and a pot of quinoa, chop onions and peppers for the week, and make the red lentil soup. Keep everything in the fridge in separate containers so the midweek meals mostly come down to heating, assembling and seasoning.

Questions people ask

Can I swap the days around?

Yes. The meals are independent. Just put the quick ones (miso soup, tempeh stir fry) on your busiest evenings and the longer ones (the dahl) when you have more time.

How do I cook for one when some recipes serve two?

The red lentil soup makes 2 servings, so plan to eat the second portion another day. Keep it in the fridge. The bowls, stir fry and dahl are written for one.

Which meals need no cooking at all?

In this plan, the Matcha Chia Pudding and the Almond Butter Oat Bites are both no-cook. Everything else needs a stove, though the miso soup is quick.

Are the nutrition numbers exact?

No. They are estimates for each recipe as written, and they will shift with your brands, portions and toppings.

What can I prep ahead to save time?

Cook a batch of rice or quinoa, chop onions and peppers, and make the oat bites. Keep it all in the fridge and assemble through the week.

More guides

• What a Food-Mood Journal Is and How Nourity Works
• How to Log Meals Without Counting Calories
• 5 Make-Ahead Breakfasts for Busy Mornings