Vegan Meal Plan

This week’s vegan meal plan is all about packing maximum flavor into every dish and making tweaks to some old favorites. We’ve got a vegan spin on tostadas, a creamy soup (without actual cream!), and pasta with a sauce that is anything but bland. Also, consider stocking up on some spices and pantry staples this week – they make whipping up delicious vegan meals a breeze!

Vegan Meal Plan // Soba Noodles with Edamame

MON: Soba Noodles with Edamame & Spicy Miso Sauce (serves 6)
Make it gluten-free: Make sure the soba noodles & miso paste are gluten-free. Use tamari or aminos for soy sauce.

Vegan Meal Plan // Tofu Tostadas

TUES: Tofu Tostadas (serves 2-3)
Make it gluten-free: Be sure to use gluten-free corn tortillas

WED:  Creamy Vegan Broccoli Potato Soup (serves 6-8)

THURS: Brussels Sprout Fried Rice with Crispy Cauliflower (serves 2)

Make it gluten-free: Use tamari or aminos for soy sauce
Substitutions: Substitute coconut oil for vegetable oil for extra flavor

Vegan Meal Plan // Smoky Butternut Squash Sauce with Pasta and Greens

FRI: Smoky Butternut Squash Sauce with Pasta and Greens (serves 2)
Make it gluten-free: Use gluten-free pasta.

Make-ahead items:

  • Soak cashews
  • Make rice for fried rice on Wednesday
  • Roast butternut squash earlier in the week for easy prep on Friday 

Add to Grocery List on Relay

You can add all the ingredients into your cart with one click from our shopping list, then delete items you don’t need or make substitutions. If you are vegetarian or gluten-free, make sure you take off the items from the regular meal plan you don’t need and add the veg-friendly and/or gluten-free subs.

Our shopping lists include all ingredients below for the standard meat protein meal plan. The only items not included are the the pantry staples. Be sure to grab those if you’re low.

Proteins

  • 1 block extra firm Twin Oaks tofu
  • 1 16-ounce package frozen shelled edamame

Produce

  • 2 red bell peppers
  • 1 small red cabbage
  • 4 large crowns of broccoli
  • 1 bulb garlic
  • 1 teaspoon fresh ginger
  • 3 limes
  • 2 yellow onions
  • 1 bunch fresh cilantro
  • grape tomatoes, optional
  • 1 avocado
  • 1 pound Yukon gold potatoes
  • 1 head cauliflower
  • ½ pound brussel sprouts
  • 1 bunch scallions
  • 1 butternut squash
  • 1 fresh lemon
  • 1 bunch kale

Starch

  • 1 package corn tortillas
  • 1 ½ cups rice
  • 1 pound shell or macaroni pasta, use gluten-free if needed

Miscellaneous

  • 1 8-ounce package soba noodles
  • 1 tablespoon white miso paste
  • 1 tablespoon peanut butter
  • 1 + ¼ cup raw cashews
  • 5 cups vegetable broth

Pantry Staples

  • 3 tablespoons rice vinegar
  • 1 ½ tablespoons maple syrup
  • 1 tablespoon sesame oil
  • 1 tablespoon + 2 teaspoons chili paste
  • 2 tablespoons + 2 teaspoons low sodium soy sauce, liquid aminos, or gluten-free tamari
  • 4 tablespoons olive oil
  • 1 ¼ teaspoon chili powder
  • ½ teaspoon ground cumin
  • 2 teaspoons dried oregano
  • 2 teaspoons dried parsley
  • 1/8 teaspoon red pepper flakes
  • 2 tablespoons cooking Sherry
  • 2 tablespoons vegetable or coconut oil
  • 1 tablespoon toasted sesame seed oil
  • 2 tablespoons nutritional yeast, optional
  • ½ teaspoon onion powder
  • ½ teaspoon paprika
  • 1/8 teaspoon liquid smoke
  • salt
  • pepper

ABOUT THE AUTHOR

Gabby Hoffman is the blogger, writer, photographer, Crossfitter, weightlifter, and food lover behind the blog Gabby’s Gluten-Free — a blog dedicated to healthy living, delicious food, and fun experiences. Her goal is to show that eating gluten-free can be easy, fun, and seriously tasty. She is an avid weightlifter, Crossfitter and fitness lover who aims to empower and inspire others. Her recipes and food photography have been featured in local and national magazines as well as several places across the web. She lives in Richmond, VA with her culinary school graduate husband and their dog. They own their own personal chef business which offers custom tailored meal planning, special occasion, and everyday meal preparation services! She can also frequently be found on FacebookInstagram, and Twitter.

 

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