Disclaimer: I’m not a dietician and the purpose of this meal plan is not to provide dietary or health advice. This meal plan has simply been put together to provide you with inspiration and recipes on how to enjoy a week of plant based meals.
This one week meal plan includes breakfasts, lunch, dinner and a treat for each day. It’s a rough representation of what I eat during a full week. However, I want to emphasise the word “rough” here as I very rarely eat the same thing on a weekly basis.
Before we get started, there are a few things I’d like to mention:
- I deliberately left out the old “avocado on toast” for breakfast. Even though I love some avocado on a slice of sourdough, I’m pretty confident that we all know how to make avo toast by now and therefore I thought I’d rather show you some recipes that might be new to you.
- Further, I tend to cook extra food at dinner time which allows me to reheat leftovers the next day to have for lunch. However, if I meal prep, then I often end up making some sort of salad. They’re in no way boring and sad salads but delicious and flavourful ones!
- Lastly, I don’t make a new type of dessert or savoury snack every day of the week. I mean, let’s be honest here – no-one has time for that! However, for the purpose of inspiration, I thought it’d make sense to showcase a new treat every day.
I hope you are getting inspired to try some of the recipes from this meal plan and/or to embrace plant based eating for a week. Please let me know how you go and don’t forget to tag me in your photos on Instagram @nothangryanymore if you’ve cooked any of the recipes. I love seeing your creations!
Breakfast: Overnight Oats
This simple breakfast requires 5 minutes the night before to prepare and is ready to be enjoyed in the morning whenever you please. Topped with fresh fruit, plant based yoghurt and/or nut butter, this breakfast is a winner.
Lunch: Chickpea – No Tuna – Sandwich
I absolutely love this sandwich. It’s got a great texture while also being quite creamy in the middle and the bread adds a lovely chewiness to the sanga. The chickpea tuna is paired with fresh cucumbers and watercress to balance its richness.
Dinner: Crispy Glazed Tofu with Wok-Tossed Greens and Rice
This is one of my favourite easy dinners to cook. It’s quick and simple while also being super delicious. This is one of the few dishes I cook on a weekly basis without ever getting bored of it.
Treat: Carrot Cake Bites
These little bites are not only super cute but also very tasty. They taste like carrot cake but don’t require any baking.
Breakfast: Zucchini and Polenta Breakfast Muffins
The perfect savoury muffin to take away when you’re on the go and need something to eat. I recommend making them the night before, so you can simply pick one up on the way out of the house.
Lunch: Roasted Carrot and Lentil Salad
This well balanced and delicious salad is made in 20 minutes and with only 9 ingredients. It’s perfect for meal prepping, but you can certainly also make it on the day.
Dinner: Easy Eggplant Tray Bake Tagine
This tagine is a great hands-off weeknight dinner option. Once the veggies are cut and on the tray, simply put them in the oven and wait until your dinner is ready. Personally, I love serving this tagine with couscous or flatbreads.
Treat: 8-Ingredient Garlic and Herb Scrolls
These scrolls are a guaranteed crowd pleaser. They’re soft, fluffy and of course, garlicky.
Breakfast: Simple Porridge with Berries
A delicious, warming breakfast that is made within 10 minutes. Feel free to swap the berry compote for fresh berries.
Lunch: Soba Noodle Salad with Smoked Tofu
This salad is refreshing and has a lot of crunch thanks to all the greens. Additionally, the tofu and noodles give the salad some depth and will leave you full and satisfied.
Dinner: Lentil – Not Meat – Balls
These lentil balls are savoury, umami forward and full of flavour. I love to serve them with pasta or a side salad.
Treat: Miso, Macadamia and White Chocolate Cookies
These cookies are chewy, sweet and have a beautiful caramelly and nutty flavour. You can easily make a batch ahead of time, keep the dough in the fridge and bake the cookies on demand.
Breakfast: Easy Scrambled Tofu with Saffron
A delicious, savoury breakfast that is very satisfying and much easier to make than you might think. The saffron gives the tofu its beautiful golden colour and adds a lovely flavour to the dish.
Lunch: Barley and Broccoli Salad with Tahini Dressing
The different components of this salad balance each other out like nothing else. The chewy barley and the steamed, crunchy broccoli work incredibly well with the toasted hazelnuts and the tahini dressing. The perfect lunch.
Dinner: Chickpea and Potato Curry
This curry is one of my all-time favourite dinners. It’s delicious, incredibly flavourful and wholesome. Plus, it’s not very difficult to make either.
Treat: Roasted Za’atar Nuts
Roasted nuts are one of my favourite snacks. Especially if I have lots of work to do and require tons of energy. These Za’atar Nuts are delicious and made in 15 minutes.
Breakfast: Carrot Cake Overnight Oats
Another version of overnight oats that I absolutely adore. It tastes like carrot cake and gives you tons of good energy in the morning.
Lunch: Chickpea Panzanella
If you have old, stale bread lying around, then I urge you to make panzanella. This Italian bread salad is easily thrown together and has lots of great textures and flavours.
Dinner: Pasta alla Vodka
This pasta dish is incredibly delicious, more-ish and super easy to make. Sometimes I eat 250g of this pasta by myself in one sitting and I never regret it.
Treat: Choc Chunk Banana Bread
This banana bread is a fabulous way of using up old, brown bananas. It’s moist, sweet (but not too sweet) and oh-so tasty.
Breakfast: Baked Beans on Toast
A delicious, savoury and wholesome weekend breakfast. These beans are full of flavour and the perfect way to start the day.
Lunch: Roasted Sweet Potato Salad with Crispy Black Beans
This is probably one of my favourite salads that I’ve ever shared. It’s very flavourful and all of the ingredients work really well together. It’s absolutely delicious. I highly recommend you try it out for yourself.
Dinner: Apple and Leek Risotto
I love the combination of leek and apple. I grew up with it as it’s not uncommon in Switzerland to combine alliums (onion, leeks, …) with apples. Anyway, this risotto is warming, comforting and makes a fantastic dinner.
Treat: Cinnamon Scrolls
Fluffy, sweet, cinnamon-y, delicious. These cinnamon scrolls are just divine. They’re a joy to make and an absolute pleasure to eat.
Breakfast: The easiest vegan pancakes
The perfect breakfast on a slow Sunday morning. Served with maple syrup and a knob of plant based butter. Feel free to add some fresh berries or grilled banana.
Lunch: Asparagus and Nectarine Bruschetta
I love bruschetta and the combination of blanched asparagus, nectarine and avocado is not only delicious but also refreshing. The creaminess of the avocado, the sweetness of the nectarine, the crunch of the asparagus and the chewiness of the baguette go incredibly well together.
Dinner: 5-Ingredient Tuscan Bean Soup
This soup is wholesome, warming and comforting. Cooking beans from scratch takes time, but it’s so worth your while. The beans practically melt in your mouth once cooked and the soup just makes you feel good!
Treat: Zingy Vegan Lemon Cake
Oh how much I love this cake! It’s zingy, zesty, moist, sweet and simply delicious. It’s a guaranteed crowd pleaser.