Free & Easy 30 Day Vegan Meal Plan

Welcome to your free and easy 30 day vegan meal plan week. Whether you are totally new to veganism, plant based foods or simply looking for inspiration, you will be sure to find these recipes delicious, wholesome and satisfying.

This easy 30 day plant based diet plan is packed with easy and quick recipes to help you on your way.

Check out our super helpful Vegan Meal Prep post as well as this extensive Vegan Resource Guide to help you stay on track. They are packed with tips, tricks and resources to help you on your way.

Make sure you stay well hydrated throughout the week of course. We want to offer a truly easy meal plan, because lets face it – making changes to our diets can be a little daunting for some.

You will know your own appetite and metabolism, so if you’re feeling peckish, simply pick and choose from some of the snacks or other easy meals you really liked to keep yourself satisfied.

This is not a meal plan to make you go hungry, we want you your tastebuds tingling, your belly full and your heart happy!

If you are trying to lose weight, be sure to check out these amazing low calorie meal options. If you are trying to gain or maintain weight, check out these delicious high calorie meal options.

Also a super helpful article on how to cook tofu is right here. Tofu is a great source of protein and calcium.

Breakfast

Sweet Oats, Berries and Seeds

Lets keep breakfast simple on your first day of going vegan. Enjoy a bowl of simple Rolled Oats with Maple Syrup berries and seeds. Make it with a non-dairy milk of choice. We love oat milk as it’s super creamy!

What you will need:

• 1/2 cup of Rolled Oats
• 220mls of non-dairy milk
• 1 handful of berries
• 1 tablespoon of mixed seeds
• 1 tablespoon Maple Syrup

Microwave on high for 2.5/3 minutes (based on 900W microwave) – if cooking on the hob, bring to boil then simmer. Cook Rolled Oats for around 5 minutes, stirring continuously.

Snacks

Apple chunks and peanut butter or seed butter

Sunflower seed butter is a great alternative for good fats if you can’t have nuts. It’s equally as tasty! You could also try kale chips which are super good.

Non-dairy yoghurt

For non-dairy yoghurts, there are lots of different types, from coconut, soy, almond based yoghurts. Find one you enjoy.

Some American brands include Silk Almondmilk Yogurt, Coconut Collaborative, Forager Project Organic Coconut Cashewgurt, Coyo Coconut Yogurt Alternative, So Delicious Coconutmilk Yogurt Alternative, Cocoyo Living Coconut Yogurt, Good Karma Dairy-Free Yogurt,  Stonyfield’s Organic Dairy-Free Soy Yogurt.

Some British brands of dairy free yoghurt includes Alpro, Coconut Collaborative, Almond Collaborative, Nush, Koko Coconut Yoghurt, Provamel, alongside many large chain own brands such as Tesco.

Lunch

Vegan Tuna Sandwich

A delicious twist using creamy chickpea tuna as a filling – so good. Packed with iron and protein too. This is another great sandwich filling to make at the beginning of the week so you have it on hand to make more lunches, snacks or dinners when you’re feeling peckish.

Vegan Tuna Sandwich

Snack

Guacamole and crackers

A simple yet delicious snack.

How to make the guacamole: Mash 1 avocado with salt, pepper, crushed garlic, lime juice, chilli flakes and 1 vine tomato, chopped finely. So good!

Dinner

Tofu Tikka Masala

Tofu Tikka Masala – this tantalising and creamy number is a take on the classic chicken tikka massala version. The creamy rich sauce is achieved with cashews and the firm tofu chunks provide that bite. This can be frozen in batches.

Breakfast

Avocado on sourdough toast

Add salt and pepper to taste, a squirt of lime juice and a sprinkle of seeds for good measure. Adding seeds to dishes boosts it’s nutritional value.

Other great additions to avo on toast is garlic granules, garlic flakes, juicy tomatoes orchilli flakes – it all depends on your personal taste. And how much you can pile on 🙂

Snack

Green smoothie

• 2 frozen bananas
• 1 cup of spinach
• 1 tbsp flax seed
• 1.5 cups Coconut Milk
• 2 Medjool Dates

Simply blend and enjoy. The frozen bananas gives it a beautiful refreshing taste. Add more liquids/banana if you prefer a thicker or thinner smoothie.

Lunch

Snack

Beetroot and Wasabi Hummus

This is a beautiful twist on traditional hummus with vibrant colours and spicy wasabi. If you fancy making your own – this is a great choice!

Enjoy on crackers, pitta breads or as a dip for crunchy veggie sticks.

Dinner

Vegan Chow Mein

Vegan Chow Mien is the ultimate noodle dish – vegan chow mien is so delicious and easy to make.

You can avoid using egg noodles by using ramen. The bean sprouts and green beans in the recipe provides iron and protein.

It is a great dish to have for leftovers for lunch additionally!

Breakfast

Chocolate granola and coconut milk with ripe mango

There are many types of granola to grab and go. The picture is a home-made one if you have time to do so. If not, simply get some store bought granola and a squeezy tube of chocolate sauce like Sweet Freedom. In the US try this Vegan Chocolate Hazelnut Spread – just melt a little on top!

What you will need

• 3 cups Rolled Oats
• 1 tsp Ground Cinnamon
• 1/2 Maple Syrup
• 1 tsp vanilla essence
• 3 tbsp melted coconut oil
• 1/2 raisins
• 1/2 cup sunflower seeds
• 1/4 cup coconut

Preheat oven to 180c/350f. Mix all the dry ingredients together. Then add the melted coconut oil and vanilla bit by bit. Some clusters should start to form as you stir it all through.

If there are some too big, break them slightly. Place on a baking tray to bake for around 30-35 minutes. The trick is to not let it burn so ensure you mix it around a bit during this cooking time.

Fresh granola is so good with ice cold milk and chopped fruit like mango or banana.

Snack

Edamame Beans & Berries

You don’t have to eat them together – but berries packed with Vitamin C compliment the iron rich green edamame beans. Edamame beans taste great with a pinch of sea salt.

Lunch

Vegan Tuna Sweetcorn Pasta

A great opportunity to use up the creamy chickpea tuna from Day One’s sandwich filler. It goes great with pasta (sub gluten free if needed) – with a splash of sweet chilli sauce, it’s so good!

Chickpea tuna sweetcorn pasta is an easy, delicious meal.

Snack

Pitta bread and creamy hummus, veggie sticks

Having a pot of hummus at hand for snacks is always helpful. Whether its shop bough to homemade, its nutritious and satisfying and goes with so many things.

This green split pea hummus is a delicious homemade version if you have the time!

Dinner

Tantalizing Teryiaki Tofu Bowl

This teriyaki tofu bowl is the ultimate pick me up dinner for midweek! The teriyaki tofu is so delicious and complimented by all those fresh veggies. It really is a winning bowl of goodness. You won’t regret this 🙂

Breakfast

Tofu Scramble

This tofu scramble is the perfect replacement for scrambled eggs. It has the perfect texture and is absolutely delicious on warm toast with some vegan butter.

The great thing is, if you make the whole block of tofu, you will have enough for leftovers for another breakfast, brunch or snack!

Snack

Grapes and berries

An easy grab and go snack – full of antioxidants.

Roasted chickpeas/garbanzo beans

These are super simple to make a batch of to nibble on when you get peckish. Simply drain off a can of chickpeas and lay on a baking sheet.

Toss in your favourite spices and herbs. Our favoutrite included:

• Tumeric, sea salt and nutritional yeast
• Paprika, sea salt and garlic powder.

Or try these super tasty bacon flavoured roasted chickpeas recipe.

Lunch

Creamy Avo Penne Pasta

An easy lunch on this 30 day vegan meal plan. This creamy avocado penne pasta is so easy to make and deliciously filling.

You will need:

• 1 cup penne pasta
• 1 medium avocado
• 1 tsp dijon mustard
• 1 tsp garlic salt
• Squirt of lemon juice
• 1/2 cup of frozen peas or broad beans

Cook penne pasta as per instructions. Add the frozen peas or beans for the last two minutes of cooking. In a bowl, mash the avocado with dijon, garlic salt and lemon juice. Remove the pasta and stir through the creamy avocado.

This is a great lunch eaten on the go a little later on too!

Snack

Trail mix

The combination of trail mix is absolutely endless! You can add what your preferred bits are – and especially if you need to omit nuts, there are still some great options for you.

Pick out your favourite nibbles from the list below and make a batch to keep you grazing when you are feeling peckish.

Using toasted nuts or seeds gives an extra depth of flavour!

You can buy pre-made trail mix from the store, however it can usually be with added sugars. Making your own can save money!

• cashews
• almonds
• hazlenuts
• coconut chips
• sunflower seeds
• pumpkin seeds
• walnuts
• raisins
• dried banana chips
• dried mango
• dried berries or cherries
• roasted chickpeas
• date pieces
• chocolate chunks
• various cereals
• granola
• pretzels
• popcorn

Dinner

Vegan Jacket Potato with Chickpea Tuna & Salad

Vegan Jacket Potatoes are a quick and easy dinner that can be super versatile.

This chickpea tuna can go a long way! If you have leftovers from this weeks lunch recipe, pop a jacket potato in the oven or microwave for a quick and easy dinner.

Add some of your favourite salads and dips to the plate. We loved spinach, red cabbage, carrot, tomato, cucumber, spring onion and this honey mustard dressing.

Some other great options are vegan chilli or baked beans.

Breakfast

Oats with peanut butter and jam

What you will need:

• 1/2 cup of Rolled Oats
• 220mls of non-dairy milk
• 1 tbsp peanut butter
• 1 tbsp strawberry jam

Snack

Fruit such as banana and berries

Popcorn and nutritional yeast

Lunch

Vegan Greek Salad

This vegan Greek Salad recipe is a delicious, refreshing and satisfying salad to help include some rainbow colours Into your lunch!

Snack

Grazing plate

A grazing plate can consist of some of your favourite nibbles and dips. Here are some variations you can choose from:

• olives
• crackers
• pitta bread
• breadsticks
• rice cakes
• falafels (easily bought ready made in-store)
• carrot sticks
• pepper sticks
• cucumber sticks
• celery sticks
• cherry tomatoes
• grapes
• stuffed vine leaves
• hummus
• guacamole
• babaganoush
• vegan cream cheese
• roasted chickpeas

Dinner

Vegan Lentil Sloppy Joes

These are hands down, an absolute winner and crowd pleaser. A comforting classic, with iron and protein packed lentils.

Fancy something sweet?

This silken tofu chocolate mousse is super easy and delicious!

Breakfast

Easy Vegan Pancakes

Its day six of the vegan meal plan! Lets shake things up a little bit for breakfast.

What you will need

• 1 cup plain flour
• 1 tsp baking powder
• Pinch of salt
• 1 tbsp vegetable
• 1 cup non-dairy milk

Whisk altogether, heat a little oil in a non-stick pan and use around 60mls of batter at a time. Cook for approximately 2 minutes on each side until a golden colour is achieved. Start stacking them up!

Choose from your favourite toppings – here are some great options:

• Berries and Maple Syrup
• Maple Syrup and lemon juice
• Banana, toasted coconut and Maple Syrup
• Almond butter, banana and Maple Syrup
• Dark chocolate melted in between
• Ripe mango and Maple Syrup
• Berries and dark chocolate

Snack

Fruit salad

The great thing about fruit salad is it is literally like natures candy in a bowl! And you can have so many combinations to your taste. This one is packed with flavour, vitamin C and antioxidants.

Fruit salad always goes great with a non-dairy yoghurt of choice.

What you will need

• Kiwi
• Apple
• Ripe pear
• Cherries
• Blueberries
• Grapefruit

Lunch

Vegan Banh Mi Sandwich

This vegan Banh Mi Sandwich is the ultimate tasty number! Treat yourself with all the delicious flavours it has to offer.

This classic Vietnamese sandwich with a vegan twist does not disappoint.

Snack

Bacon Flavoured Roasted Chickpeas

See recipe from Day Four. These would go great with a handful of your individualised trail mix.

Dinner

The Best Vegan Chilli

This is an amazing, versatile dish that can be eaten solo or with a number of accompaniments. Try it with avocado and vegan sour cream, rice, nachos, jacket potato or homemade cornbread – so good!

This is another great batch cook meal that can be frozen for future easy dinners.

Breakfast

Apple Cinnamon French Toast Casserole

This Apple & Cinnamon French Toast Casserole is the perfect Sunday morning breakfast – and a great one to share with friends, family or housemates. It is fairly easy to make and so warming and delicous.

Snack

Brushcetta

• Toasted baguette
• 2 ripe vine tomatoes
• 1 tbsp olive oil
• 1 crushed clove of garlic
• Salt and pepper
• Squirt of lemon juice

Lunch

Korean Seitan Sandwich

Snack

Blackbean Truffles

There is an option to use pistachio or coconut in this recipe. Sub in some ground, roasted pumpkin seeds for extra depth of flavour if you cannot have nuts.

Dinner

Spiced Red Lentil Dahl

This is one of our favourite from the vegan meal plan. A warming Dahl is a staple, nutritious and so damn good to eat.

Another great one to batch cook and save some for another day, either to refrigerate for a few days or freeze for longer period of time. TIP – this delicious dish appears in week 3 also!

You can always cook some quinoa or rice on the side to bulk it up.

Order Vegan Meals To Your Door

Whilst our meals in this 30 day vegan meal plan are quite simple, we understand some people just don’t have the time to do anything. So with that in mind, we can reccomend Veestro.

They are an incredible company that will deliver freshly made nutritious plant based meals to your door Come home to Delicious fully prepared, gourmet, plant-based meals delivered to your door. Order up some happiness today at Veestro.com

Don’t forget to read our extensive guide on how to go vegan!

Welcome to week two of your free 30 day vegan meal plan. We would love to know how things are going for you? Are you experiencing any challenges or has it been breezy?

Have you been utilising our extensive Vegan Resources? It’s packed with helpful tips and resources to keep you on track this month.

Our Vegan Meal Prep post is also super helpful with tonnes of tips and tricks to support you getting organised.

Our 30 day plant based diet plan will continue to be easy and quick, with accessible ingredients. Please read through the week as some may be a quick night before preparation, for example overnight oats.

As always, please make sure you stay well hydrated. Water is obviously very important, recommended 8 glasses a day.

TIP: Sprinkling Hemp Hearts seeds on soups, smoothies, cereals and salads etc will boost the dishes nutritional profile, while also providing good Omega 3 fats.

Breakfast

Vegan Bagel with Cream Cheese and Vegan Lox

Snack

Satsumas

Crackers, pickle, vegan cheddar

Lunch

Vegan Egg Sandwich

This vegan egg sandwich is so good! You can make extra to have more tofu egg filling on hand for easy snacks or more lunches.

Snack

Blackbean Truffles

Maybe you have some of these delicious Blackbean Truffles leftover? These are a really easy, nutritious and somewhat luxurious vegan snack!

Dinner

Sweet Potato Curry

This bowl of sunshine is bound to cheer up any Monday. Sweet potato curry is good for the soul 🙂

Breakfast

Overnight oats

These are an awesome, quick breakfast, especially having been prepped the night before. It makes them super creamy. The great thing is you can prep them in a small tupperware to take for breakfast on the go.

What you will need

• 1/2 cup Oats
• 1/2 cup non-dairy milk
• 1 tsp Chia Seeds
• 1tbsp Maple Syrup
• Handful frozen blueberries
• 1 tbsp nut butter
• 1/2 tsp Ground Cinnamon

Mix the oats, Chia Seeds milk, blueberries and Ground Cinnamon together in container/bowl of choice. Pop in the fridge and leave overnight. The next day, loosen the mixture with a little more milk. Add the nut butter and Maple Syrup to taste. Top with more berries or anything from the list below 🙂

Here are some other great additions to overnight oats:

• Berries, fresh or frozen
• Fresh, juicy mango
• Sliced banana (best added just before eating)
• Seeds such as hemp, Chia Seeds, sunflower, pumpkin
• Nuts such as cashews or almonds
• Nut or seed butters
• Tahini
• Cacao nibs
• Maple Syrup agave
• Jelly/jam
• Toasted coconut

Snack

Trail mix

The combination of trail mix is absolutely endless! You can add what your preferred bits are – and especially if you need to omit nuts, there are still some great options for you. Pick out your favourite nibbles from the list below and make a batch to keep you grazing when you are feeling peckish.

Using toasted nuts or seeds gives an extra depth of flavour!

You can buy pre-made trail mix from the store, however it can usually be with added sugars. Making your own can save money!

• cashews
• almonds
• hazlenuts
• coconut chips
• sunflower seeds
• pumpkin seeds
• walnuts
• raisins
• dried banana chips
• dried mango
• dried berries or cherries
• roasted chickpeas
• date pieces
• chocolate chunks
• various cereals
• granola
• pretzels
• popcorn

Non-dairy yoghurt

For non-dairy yoghurts, there are lots of different types, from coconut, soy, almond based yoghurts. Find one you enjoy.

Some American brands include Silk Almondmilk Yogurt, Coconut Collaborative, Forager Project Organic Coconut Cashewgurt, Coyo Coconut Yogurt Alternative, So Delicious Coconutmilk Yogurt Alternative, Cocoyo Living Coconut Yogurt, Good Karma Dairy-Free Yogurt,  Stonyfield’s Organic Dairy-Free Soy Yogurt.

Some British brands of dairy free yoghurt includes Alpro, Coconut Collaborative, Almond Collaborative, Nush, Koko Coconut Yoghurt, Provamel, alongside many large chain own brands such as Tesco.

Lunch

Roasted chickpea and sweet potato salad with hummus

What you will need

• 1/2 cup roasted sweet potato cubes
• 1/2 cup roasted chickpeas
• A good blob of hummus
• Salad leaves
• Plum tomatoes
• Chopped cucumber
• Spring onion
• Beetroot
• Sprinkle of seeds

Preheat oven to 180c/350f and chop sweet potato into cubes. Toss in paprika, a little oil and a sprinkle of salt. Cook for aprrox. 25 minutes until cooked through.

Assemble salad with other ingredients, add sweet potato once cooled if taking out. Maybe you like a little extra dressing? We love this Soya Silan dressing.

Snack

Guacamole and nachos

To make guacamole you will need: 1 avocado mashed with salt, pepper, crushed garlic, lime juice, chilli flakes and 1 vine tomato, chopped finely. So good!

Dinner

Vegetable Massala Rice

A truly delicious rice dish, packed with veggies and amazing flavours.

Breakfast

Granola, non-dairy yoghurt, banana, berries

Maybe you still have some granola leftover? Granola goes perfect with a big blob of yoghurt, banana and berries for a super easy breakfast, drizzle some agave or Maple Syrup on top if you like it sweet. A sprinkle of Ground Cinnamon always gives breakfast a delicious twist.

Snack

Stuffed Medjool Dates, apple

What you will need for stuffed dates

• 5 Medjool Dates
• 5 small teaspoons of nut butter or sunflower butter or tahini

Simply stuff the Medjool Dates with your spread of choice and enjoy a delicious treat. It’s always complimented with an apple – or some chocolate to make a quick makeshift snickers bar taste without the hassle.

Lunch

Vegan Cream Cheese Bagel

What you will need

• Vegan Bagel of choice
• Vegan cream cheese
• Sun-dried tomatoes
• Rocket salad
• Pepper

This vegan cream cheese recipe is super easy and absolutely divine! It is made of cashews however, so if you require a nut free version there are some options from well stocked supermarkets.

Some American brands of vegan cream cheese include Daiya Vegan Cream Cheese Spread, Tofutti Better than Cream Cheese, Kite Hill Cream Cheese Style Spread, Follow your Heart, Miyokos, Go Veggie, Violife, Trader Joes.

Some British brands of vegan cream cheese include Bute Island Creamy Sheese Original, Violife, Nush Natural Almond Milk Cheese, Sainsbury’s Free From Original Soft Cheese, Tesco Free From Coconut Oil Alternative to Soft Cheese, Koko Dairy Free Soft Cream Cheese, Waitrose Vegan Original Soft Spreadable, Bonsan Absolutely Vegan Organic Almond Crème Original.

Snack

Split Pea Hummus

This vegan split pea hummus is delightfully creamy and super easy to make. A delicious take on chickpea alternative hummus – perfect for dipping crunch veggies into!

Dinner

Lazy Falafel with pitta and salad

The perfect, tasty and easy dinner for that midweek hump. Complimented with nice, crisp salad.

Breakfast

Baked Beans with Vegan Cheese on toast

This is a comforting and easy, tasty breakfast that is sure to keep you satisfied for hours. There are many British brands available readily in store. In America there are Heinz Beans or BUSH’S BEST Original Baked Beans.

Use gluten free or rye bread if needing to be gluten or wheat free.

Snack

Berries and Grape

Oat Bar

Keep an eye out for vegan snacks in the free from aisle. Many shops now stock the likes of Trek Flapjacks and Clif Bars – they are the best easy snack for on the go.

Lunch

Pesto Pasta Salad

Snack

Kale chips

You will need:

• 1 big bunch of kale
• Drizzle olive oil
• Sea salt
• Nutritional Yeast (nooch)

Preheat oven to 107c/225f. Wash kale leaves and pat dry, or dry in a salad spinner. Make sure any rough stalks are removed (VEGAN TIP – you can keep the stalks in the freezer for green smoothies!)

Tear the kale into pieces. In a bowl, toss in olive oil and add seasoning. Make sure all is spread evenly. Add to a lined baking tray – you may need two for this! Place in the over to crisp up for around 25 minutes.

During this time, make sure to switch the trays around half way through. The kale on the outside will crisp faster so a quick swap around of the middle kale to the outside may be necessary.

Once crisp, remove from the oven. It is so good fresh! Can be eaten up to 3 days after. Store in a clean jar once cooled.

Dinner

Santa Fe Salad

This vibrant and tasty Santa Fe salad is bursting with flavours. Add some blacks beans to bulk it up.

Why not enjoy this delicious silken tofu chocolate mousse for dessert?

Breakfast

Avocado & Toppings on Toast

A classic, but always a winner. There are many ways to twist avocado toast up so you don’t get bored.

• Garlic granules, sea salt and some seeds on top
• Chopped tomato, sea salt and lemon juice
• Strawberries, balsamic glaze and seeds.
• Fresh figs and toasted pistachios
• Microgreens, broad beans and sea salt

Snack

Nut Butter on apple slices

Remember you can sub in sunflower seed butter, pumpkin seed butter or tahini in place of nut butter of required or desired.

Vegan Yoghurt

Lunch

Vegan Crunchy Cream Cheese Sandwich

What you will need

• Bread of choice
• 1-2 tbsp vegan cream cheese
• 2 radishes
• 8 cucumber slices
• Salt and Pepper

Snack

Falafels and Tahini dip

This is a real simple and fulfilling snack. Tahini is just ground sesame seed paste and readily available from most supermarkets. It is fairly affordable, packed with protein and calcium. There are also many pre-pared falafels you can purchase from the store.

To make a tahini dip – simply whisk together the following:

• 1/4 cup Tahini
• Sprinkle of sea salt
• 1 tsp garlic powder
• 2 tbsp warm water

Dinner

Vegetable Barley Soup

Breakfast

Vegan Dutch Baby

A vegan dutch baby is a delicious form of pancake with fruit on top – a must try! Who doesn’t love vegan pancakes?

Snack

Green smoothie

• 2 frozen bananas
• 1 cup of spinach 
• 1 tbsp flax seed
• 1.5 cups coconut milk 
• 2 Medjool Dates

Simply blend and enjoy. The frozen bananas gives it a beautiful refreshing taste. Add more liquids/banana if you prefer a thicker or thinner smoothie.

Lunch

This loaded vegan bagel is absolutely delicious, with tofu, BBQ sauce and a toasted seeded bagel, is the ultimate treat and a must try!

Snack

Popcorn with Nutritional Yeast (nooch)

Trail Mix

Dinner

Vegan Chickpea Tacos with Peach Salsa

Such an explosion of flavours. Who doesn’t love tacos?

Breakfast

Breakfast Milkshake Smoothie

This is one of our favourites – the frozen bananas gives it the perfect milkshake texture. It’s very moreish. if you want breakfast on the go – simple pop it in a jar or a shaker to take out.

• 2 frozen bananas
• 1/2 cup Rolled Oats
• 1.5 cup non-dairy milk
• 3 Medjool Dates
• 1 tbsp cocoa/cacao
• 1 tsp Ground Cinnamon
• 1 tsp nut butter

Snack

Edamame beans and sea salt

Lunch

Vegan Tuna Melt

The ultimate vegan sandwich and a must try! The vegan tuna melt is honestly the bomb.

Snack

Fruit Salad

What delicious fruits do you have at home? Fruit salads are totally underrated! This one was ripe pear, plum, blackberries, blueberries, apple and melon with a squirt of lime.

Dinner

Lentil Bake

This hearty lentil and mushroom bake is comforting, savoury and perfect for sharing.

It’s easily stored in the fridge or freezer if you have surplus.

Vegan Grocery List

Another super helpful post to help you on your way is this Vegan Grocery List – featuring some vegan essentials for your pantry.

Welcome to week three of your 30 day vegan meal plan. You are more than halfway through the month plant based!

Make sure to join our Yum Vegan Facebook group page for extra support where we can easily answer any questions you may have. It is a closed, small group with the aim of being a supportive community.

We also have some amazing resources to help support you during this transition period. Check out this extensive resource, packed with tips on veganism.

Perhaps you like to be super organised and meal prep? Here is a great article to help with that.

If you have ever wondered about calcium intake on a vegan diet – this article on how do vegans get calcium is great.

You may recognise a small few meals from week one in this plan, with lots more variety to keep things interesting.

Breakfast

Apple and Cinnamon Oats

This is a deliciously comforting recipe – with the flavours of apple pie! Perfect for the start of the week.

What you will need:

• 1/2 cup of Rolled Oats
• 220mls of non-dairy milk
• 1 apple
• 1 tsp Ground Cinnamon
• 1 tablespoon of mixed seeds
• 1 tablespoon Maple Syrup

Grate apple into oat mix, alongside cinnamon, Microwave on high for 2.5/3 minutes (based on 900W microwave) – if cooking on the hob, bring to boil then simmer. Cook oats for around 5 minutes, stirring continuously. Top with mixed seeds and Maple Syrup

Snack

Hummus & Veggie Sticks

Hummus is such a great snack that provides iron, protein and calcium. It’s also super tasty! Whether you’ve found your favourite shop bought hummus or prefer homemade – this beetroot and wasabi hummus is definitely one to try!

Lunch

Vegan Tuna Sandwich

This is an absolute classic and does not disappoint – hence why we have included it again since week one. The filing is super versatile for many other snacks or dishes, such as jacket potatoes, melts, pastas and salads.

Snack

Rice cakes with smashed avocado, sliced olives and Hemp Seeds

Dinner

Vegan Yakitori Skewers with Rice

These vegan yakitori skewers are super tasty and easy to put together. You have the option of grilling them or putting them on the BBQ for extra flavour. Serve with a portion of rice and this delicious easy beetroot slaw.

Breakfast

Quick Breakfast Burrito

Use the Scrambled Tofu to wrap up with some avocado, a handful of black beans and chopped tomato for a quick and easy vegan breakfast burrito – delicious! Season with salt, pepper and lime to taste.

What you will need:

• Scrambled Tofu
• Wrap of choice
• Avocado
• Black Beans
• Tomato
• Salt/Pepper
• Squirt of lime (optional)

Snack

Crackers and Vegan Pate

Perhaps you fancy a change from the usual hummus or guacamole, try out our delicious homemade vegan mushroom pate recipe.

There are some store bought vegan pates to be found in well stocked supermarkets or specialist stores. Tartex Pate is a brand available both in America and UK.

Alternatively there is a recipe below – but it will take a little preparation.

Lunch

Vegan Avo, Pesto, Sundried Tomato Sandwich

Snack

Baba Ganoush and Pitta

Dinner

An absolute delightful dinner which is packed with flavour. If peanuts are an issue, sub with either almond or cashew butter. If all nuts are not possible, sub with tahini and sprinkle with toasted sesame seeds instead!

Peanut Tofu Satay Curry

Breakfast

Cereal with milk and toppings

Why not grab an easy breakfast today of a vegan cereal and fresh, cold non-dairy milk? We love coconut or almond milk on our cereals!

You can easily get vegan, low sugar cereals in the supermarket. From various flakes and wheat based cereals, to rice pops and more.

Just be sure to check the ingredients as different brands may vary. There are also many gluten free cereals on the market if this is a dietary need.

You can always add a vegan muesli or some fresh fruit, seeds and/or nuts to boost the nutritional profile. Many cereals are fortified additionally. Using fortified cereals and milks helps ensure you are meeting your daily nutritional requirements.

Snack

Vegan Cheese and Sweetcorn Scones

Batch make these beauties and make sure to freeze a few for future scrumptious snacks.

Lunch

Squash and Coconut Soup

This is the perfect warming lunch with delicious flavours. Tip – easily save a portion for quick snack or meal when you feel peckish.

What you will need:

• 1 medium size butternut squash – chopped into cubes
• 2 medium size carrots – chopped
• 1 cup vegetable stock
• 1 can Coconut Milk
• 1 onion – chopped
• 1 tbsp oil
• 1 tsp tumeric
• 1 tsp ground coriander/cilantro
• 1 tbsp grated ginger
• 1 tbsp crushed garlic
• Salt, pepper, chilli flakes to taste

Gently saute the chopped onion in the oil, in a large saucepan. Once softened, add the butternut squash, carrots, alongside the spices, ginger and garlic. Toss in the oil and cook for a couple of minutes.

Add the can of coconut milk and vegetable stock, cook for around twenty minutes, or until the vegetables are cooked through. Once cooked, allow to cool slightly before blending. Add some salt, pepper and chilli flakes to taste.

Top with your favourite toppings, whether its seeds, sauerkraut, chilli, fresh corriander/cilantro or a squirt of lime. This is equally delicious with some buttered bread.

Snack

Crackers and Hummus

Choosing crackers with seeds boosts the nutritional value of snacking! You can always experiment with different flavours of hummus with different toppings if you find yourself getting bored.

Dinner

Moroccan Eggplant and Chickpea Salad

This moroccan eggplant salad is bursting with flavours and textures.

Breakfast

Silken Tofu Scramble

This silken tofu scramble is super easy to make, flavoursome and packed with protein.

Snack

Crackers and Vegan Mushroom Pate

Make the most of this delicious vegan pate recipe which is great for snacking!

Lunch

Vegan Greek Salad

A delicious tofu Greek salad recipe, perfect to add some colour and vibrant fresh foods in to this weeks plan.

Snack

Apple rings with nut or seed butter

TIP – Sub in Sunflower Seed Spread if you can’t eat nuts.

Dinner

Dublin Coddle Stew

A delicious, warming and filling dish – perfect for the colder days.

What you will need:

• 1 onion, chopped
• 3 carrots, chopped
• 4 medium sized potatoes, quartered
• 1 bay leaf
• 2 cloves crushed garlic
• 1 tsp each of oregano and parsley
• 1 tsp turmeric
• 4 vegan sausages (such as Linda McCartney)
• 1/2 cup red split lentils
• 1 cup vegetable soup
• 3 cups veggie stock

Gently saute the onion for a couple of minutes. Add the chopped carrots and potatoes, add stock, herbs, lentils and sausages. Gently bring to boil then reduce heat and simmer gently until all is cooked through, approx. 40 mins later.

Stir occasionally to ensure the mix is not sticking to the pot. At the end, add the vegetable soup and gently bring to boil again then stop the heat. Serve and enjoy!

Vegan Cinnamon French Toast

With berries and coconut yoghurt and Maple Syrup

How to make the French toast:

For the batter:

• 1/3 cup non-dairy milk
• 1/2 tsp Ground Cinnamon
• 1/2 tsp vanilla essence
• 1 heaped tbsp all purpose flour
• A little salt

Also needed:

• 2 slices of bread
• Drizzle Maple Syrup
• Handful of blueberries
• 1 tsp Coconut Oil
• Coconut Yoghurt

In a shallow bowl, mix the batter ingredients together until smooth. Heat 1 tsp coconut oil in a pan. Dunk a slice of bread in the batter for a few seconds on each side. Then fry in the pan until golden brown on each side.

Serve topped with Maple Syrup, blueberries and coconut yoghurt – so good!

Snack

Fruit

Oat bar such as Trek Bars or Clif Bar

Lunch

Chickpea Tuna Salad

A great way to use up leftover portions from the chickpea tuna made earlier this week! This chickpea tuna salad hits the spot.

Snack

Cuppa Soup

Enjoy a cup of the delicious coconut and butternut squash soup made during the week.

Dinner

Vegan Paella

A quick, easy and budget friendly meal, packed with flavour.

Breakfast

Breakfast Strawberry Smoothie

What you will need:

• 2 frozen bananas
• 1 cup strawberries
• 1 cup non-dairy milk such as coconut milk
• 1 tbsp seeds (e.g. flax seed, hemp seed, pumpkin seed)

Blend all ingredients until smooth. Add more liquid or banana depending on desired consistency.

Snack

Vegan Sausage Rolls

Lunch

Vegan Tortas with BBQ Seitan Ribs

Vegan Tortas are a game changer and totally delicious. This is the ultimate loaded lunch! So deliciously satisfying and tasty.

Please note – if this is a take out lunch, you can assemble it having re-heated the ribs, adding the salsa last so it doesn’t go soggy.

Snack

Fruit Salad

Chop up and mix together your favourite fruits! How about some berries, satsumas, grapes, kiwi and mango? A delightful mix!

Dinner

Spiced Red Lentil Dahl

You may remember this from week one of this 30 day vegan meal plan. Perhaps you even saved some in the freezer? If not, it is a really simple and satisfying dish to make.

Enjoy with rice, quinoa or even loaded on a baked sweet potato. Did you know many people enjoy Dahl sandwiches as a snack?

Breakfast

Chocolate Peanut Butter Oats

• 1/2 cup Rolled Oats
• 220mls non-dairy milk
• 1 tsp peanut butter or 1 tsp tahini or 1 tsp sunflower butter
• Handful of vegan chocolate chunks

Cook oats in microwave or on the stovetop. Add chocolate chunks while still hot to get a delicious, rich melted chocolate treat for breakfast! Stir through nut/seed butter or tahini depending on preference or dietary needs.

Snack

Watermelon

A nice light snack after a filling breakfast. TIP – a little quirt of lime and some chopped fresh mint makes watermelon sing!

Lunch

Vegan Shwarma

The flavours in this vegan shwarma are so good. The perfect weekend vegan sandwich made possible with delicious oyster mushrooms that give a meaty texture.

Snack

Trail Mix

The combination of trail mix is absolutely endless! You can add what your preferred bits are – and especially if you need to omit nuts, there are still some great options for you.

Pick out your favourite nibbles from the list below and make a batch to keep you grazing when you are feeling peckish.

Maybe you are ready to make a new batch of trail mix from week one? Mix up the combination or stick to your trusty favourite.

Using toasted nuts or seeds gives an extra depth of flavour!

You can buy pre-made trail mix from the store, however it can usually be with added sugars. Making your own can save money!

• cashews
• almonds
• hazlenuts
• coconut chips
• sunflower seeds
• pumpkin seeds
• walnuts
• raisins
• dried banana chips
• dried mango
• dried berries or cherries
• roasted chickpeas
• dried peas/legumes
• date pieces
• chocolate chunks
• various cereals
• granola
• pretzels
• popcorn

Dinner

Vegan Sunday Roast Buddha Bowl

What better than a delicious bowl of selected roast vegetables on a Sunday?

Lots of mainstream gravies are vegan! Just a quick scan of the ingredients will tell.

Some brands available in America includes Campbells Mushroom Gravy, Tofurky Vegan Savoury Gravy, Pacific Organic Gravy, Imagine Foods Organic Gravy.

Some vegan gravy brands available in the UK includes some of the Bisto (vegetable, onion, original), Free and Easy, MariGold, including some supermarket own brands.

What you will need:

• 1 block of firm tofu (marinade ingredients below)
• Potatoes
• Carrots
• Broccoli
• Sweet Potato
• Parsnips

Make marinade for tofu. Use 1/3 cup hot veggie stock, 1 tsp each of garlic and onion granules, 1 tsp paprika, 1 tsp mixed herbs, 1 tsp marmite. Mix into a paste. Chop tofu into rectangles and coat in paste to marinade.

Preheat oven to 180c/356f and prep vegetables. Parboil white potatoes in water with a 1 tsp baking soda for around 7 minutes. Drain then coat in vegan butter and oil, ready to roast. Pop in the oven for approx. 40 mins until cooked through.

Add the chopped carrots, sweet potato and parsnips to a tray and sprinkle with oil – roast for aprox, 30 mins. Add the broccoli for the last 12 minutes. Just before the vegetables are ready, heat a little oil in a pan and begin to pan fry tofu chunks.

As an added bonus these vegan Yorkshire puddings are delicious! Some people don’t think it is a Sunday unless they have a Yorkshire pudding.

If you are using gravy – make sure to prep this to drown the bowl of goodness in 🙂 Enjoy!

WEEK FOUR – Vegan Meal Plan

Welcome to the fourth and final week of this free and easy vegan meal plan. We hope you have found tonnes of inspiration and ideas from the meals and snacks provided.

They say it can take up to two months to create new habits, so you are well on your way if veganism is something you wish to continue. Its all about finding your flow with your favourite dishes and seasoning.

This vegan meal plan has been purposely varied to demonstrate how vibrant this life can be.

We often have people ask us for low calorie vegan dishes, in which this article may help you to mix it up. We have purposely not restricted calories in our meal plan however, as making the step to veganism is big enough already.

Perhaps you’re needing to revisit some vegan resources to compliment this 30 day vegan meal plan. In which this article is a staple. This how to cook tofu guide is great for beginners!

This article on the best vegan milks is also super helpful!

Aa always, remember to stay well hydrated and follow you intuition with how much you eat.

Breakfast

Overnight Oats

Lets kick this week off with a satisfying breakfast of overnight oats. Hopefully you saw the note on day 21, but fear not.

If you have steel cut oats and haven’t prepared them the night before, thats ok! Steel cut oats are more ground than rolled oats, so popping some cold milk on them is just as good.

What you will need

• 1/2 cup Oats
• 1/2 cup non-dairy milk
• 1 tsp Chia Seeds
• 1tbsp Maple Syrup
• Handful frozen blueberries
• 1 tbsp nut butter
• 1/2 tsp Ground Cinnamon

Mix the oats, Chia Seeds, milk, blueberries and Ground Cinnamon together in container/bowl of choice. Pop in the fridge and leave overnight.

The next day, loosen the mixture with a little more milk. Add the nut butter and Maple Syrup to taste. Add any of the toppings below if you fancy.

Here are some other great additions to overnight oats:

• Berries, fresh or frozen
• Fresh, juicy mango
• Sliced banana (best added just before eating)
• Seeds such as hemp, Chia Seeds, sunflower, pumpkin
• Nuts such as cashews or almonds
• Nut or seed butters
• Tahini
• Cacao nibs
• Maple Syrup, agave
• Jelly/jam
• Toasted coconut

Snack

Satsumas

Lunch

Pesto Pasta with Olives

This is a quick and easy, tasty lunch which can easily be taken on the go. Please note, most pestos are not vegan – as they contain parmesan traditionally.

Vegan pesto is now readily available however, simply check the free from aisle or visit an alternative food/health store. Vegan Basil Pesto is also available online.

You can totally make your own nut free vegan pesto with this awesome recipe.

Snack

Baba Ganoush with Pitta Bread

Dinner

Spinach Chickpea Curry

This awesome chickpea curry is a quick and easy meal, ready in under twenty minutes. Exactly what we all need for the beginning of the week, right? Packed with flavour and goodness – it is also a real crowd pleaser if you are cooking for others.

Breakfast

Crumpets with Toppings

Crumpets can be super versatile and so quick to make. Simply pop them in the toaster until golden and add your toppings. They somehow always taste better with some melted vegan butter dripping into all the little pockets!

Here are some great toppings

• Marmite/vegemite
• Jelly/Jam
• Nut/Seed butter
• Vegan chocolate spread, like Vego
• Vegan cream cheese
• Melted vegan cheese

In the US, Duffys Crumpets are a good option. In the UK, Warburtons are a popular brand.

Snack

Edamame Beans & Berries

Lunch

Vegan Chickpea and Avocado Salad

A vibrant and delicious, whole foods lunch. Please note to add the avocado just before eating in case this is a take away lunch.

Snack

Vegan Yoghurt with Toppings

Some great toppings on yoghurt include:

• Berries
• Chopped banana
• Trail Mix
• Cereal
• Granola

Dinner

Tantilizing Teriyaki Tofu Bowl

You may recognise this from week one – but it is too good not to include again. Super tasty with lots of fresh ingredients for goodness.

Breakfast

Cereal with Toppings

An easy and quick breakfast that can be totally satisfying, once drenched in ice cold vegan milk and your favourite toppings.

You can easily get vegan, low sugar cereals in the supermarket. From various flakes and wheat based cereals, to rice pops and more. Just be sure to check the ingredients as different brands may vary. There are also many gluten free cereals on the market if this is a dietary need.

You can always add a vegan muesli or some fresh fruit, seeds and/or nuts to boost the nutritional profile. Many cereals are fortified additionally. Using fortified cereals and milks helps ensure you are meeting your daily nutritional requirements.

Snack

Apple, Medjool Dates with Spread

Hopefully you have discovered sticky, caramel Medjool Dates by now! Either dipped in tahini or stuffed with a nut/seed butter – it makes for the perfect snack! Always delicious combined with a refreshing apple.

This also goes great with a cup of tea!

Lunch

Vegan Cobb Salad

This vegan Cobb salad is tasty and satisfying!

Snack

Oat bar such as Trek Bars or Clif Bar

Dinner

Delicious Pho

A really delicious soup recipe that is packed with flavour. Who doesn’t love Vietnamese Pho?

What you will need to make pho (serves 2)

• 3 cups Vegan Broth or stock (note – broth is better)
• 2 star anise
• 5 cloves
• 3 garlic cloves
• 1 medium white onion
• 1 thumb fresh ginger
• 2 cinnamon sticks
• Black pepper
• 2 bay leaves

Some great additions to pho

• Rice noodles
• Fresh lime juice (lots of!)
• Chillies
• Panfried veggies such as green beans, mangetout, various mushrooms
• Crispy pan fried firm tofu (cooked in sesame oil – amazing!)
• Fresh herbs (a must!) – coriander/cilantro, mint, Thai basil
• Torn spinach
• Spring onions
• Soya sauce

To make the broth

Chargrill a white onion, garlic, fresh ginger, cloves and star anise (or simply dry roast in an oven).

Add 3 cups of vegetable stock to a pot with the chargrilled veg and seasons. Add two cinnamon sticks, two bay leaves, and some black pepper. Leave to simmer for approx. 30 minutes. Then strain, leaving a delicious broth. Taste test to see if you fancy any more water/seasoning.

Prepare your toppings

Choose from the toppings above. You can start prepping these as your broth is simmering. It is quite common to have all of these toppings on a Pho – but pick what you like. Noodles and herbs would be essentials with the broth. The rest is a bonus but make for an explosion of flavours.

Add the toppings gently to your bowl of hot broth and enjoy.

Breakfast

Granola with Yoghurt and Berries

A delicious, satisfying and easy breakfast to grab. That crunch on top of the creamy yoghurt never gets old.

Snack

Carrots Sticks and Hummus

A quick, easy and satisfying snack. Have you identified your favourite flavour hummus?

Ours is definitely this beetroot and wasabi flavoured hummus.

Lunch

Vegan BBQ Seitan Sandwich

Snack

Trusty Trail MIx

Heres a reminder of some great trail mix concoctions – pick and mix your favourite.

• cashews
• almonds
• hazlenuts
• coconut chips
• sunflower seeds
• pumpkin seeds
• walnuts
• banana chips
• raisins
• dehydrated mango
• date pieces
• dried berries or cherries
• various cereals
• dehydrated peas/legumes
• roasted chickpeas
• chocolate chunks
• granola
• pretzels
• popcorn

Dinner

Tofu Tikka Masala

This was a hit in week one – so we had to include it again. Tofu Tikka Masala – this tantalising and creamy number is a take on the classic chicken tikka massala version.

The creamy rich sauce is achieved with cashews and the firm tofu chunks provide that bite. This can be frozen in batches. Perhaps you saved some from week one?

Breakfast

Toasted Banana & Coconut Toast

What you will need

• 2 slices of bread of choice
• 2 tbsp of spread of choice (smooth nut/seed butter – vegan chocolate spread – tahini)
• 1 chopped banana
• Sprinkle of desiccated coconut for each slice

Preheat grill on a medium heat. Toast your bread in the toaster – but not too much. Remove and place spread on, followed by chopped banana, then sprinkle desiccated coconut on. Light grill until coconut golden. Enjoy!

Snack

Fruit Salad

A refreshing and reliable snack – chop up your favourite fruits with a squirt of lemon or lime to eat fresh or on the go.

Some great options

• Melon
• Grapes
• Satsumas
• Ripe mango or pear
• Kiwi
• Berries
• Pomegranates
• Nectarines/Plums/Peaches

Lunch

Roasted chickpea and sweet potato salad with hummus

What you will need

• 1/2 cup roasted sweet potato cubes
• 1/2 cup roasted chickpeas
• A good blob of hummus
• Salad leaves
• Plum tomatoes
• Chopped cucumber
• Spring onion
• Beetroot
• Sprinkle of seeds

Preheat oven to 180c/356f and chop sweet potato into cubes. Toss in paprika, a little oil and a sprinkle of salt. Cook for aprrox. 25 minutes until cooked through.

Assemble salad with other ingredients, add sweet potato once cooled if taking out. Maybe you like a little extra dressing? We love this Soya Silan dressing.

Snack

Rice Cakes with Smashed Avocado, Sea Salt and Hemp Seeds

Dinner

Vegan Pizza

Many highstreet supermarkets stock vegan pizza bases (always check ingredients). Pizza dough should essentially be flour, water and yeast – maybe with some oil and salt.

It’s super easy to create you’re own homemade vegan pizza with your own choice of toppings. However supermarkets are even increasingly stocking ready made vegan and gluten free pizzas – it just depends what your preference is.

Also, don’t fancy cooking? Most pizza chains now do a vegan cheese pizza with toppings. However, it’s important to know that some don’t – add even use dairy in their bases! It’s always good to ask or check their information.

Luckily, many traditional Italian pizzerias would use a straightforward vegan dough. But it’s always good to ask. Even a vegan cheeseless pizza can be delicious!

Some great toppings and sauces:

• Sun-dried tomato paste
• Vegan Pesto
• BBQ sauce
• Sweetcorn
• Mushorooms
• Peppers
• Olives
• Gherkins
• Onions
• Tomatoes
• Pineapple (controversial!)
• Chillies
• Jalapeños
• Various vegan cheeses

It’s also really nice to add some fresh rocket/arugala salad or avocado when the pizza has been cooked!

Breakfast

Vegan Club Sandwich

Snack

Green smoothie

• 2 frozen bananas
• 1 cup of spinach
• 1 tbsp flax seed
• 1.5 cups Coconut Milk
• 2 Medjool Dates

Simply blend and enjoy. The frozen bananas gives it a beautiful refreshing taste. Add more liquids/banana if you prefer a thicker or thinner smoothie.

Lunch

Easy Vegan Instant Noodles

What you will need:

• 1 nest of rice noodles
• 1/2 tsp tumeric
• 1 tsp curry powder
• 200 mls veggie stock
• 1 handful of peas
• 1 handful shredded spinach
• Optional: Soya Sauce/Tamari

How to make

Most rice noodles are fairly instant! The great thing about this recipe is it contains no nasty chemicals like some packaged noodles.

With most rice noodles, you soak in boiling water and rinse after 3 minutes – however with these to absorb the stock and spices, we will gently simmer for around 5 minutes on the hob. Add the peas and spinach for the last couple for minutes.

Snack

Falafels and Tahini dip

This is a real simple and fulfilling snack. Tahini is just ground sesame seed paste and readily available from most supermarkets.

It is fairly affordable, packed with protein and calcium. There are also many pre-pared falafels you can purchase from the store.

To make a tahini dip – simply whisk together the following:

• 1/4 cup Tahini
• Sprinkle of sea salt
• 1 tsp garlic powder
• 2 tbsp warm water

Dinner

Stuffed Fried Rice Pineapple

(Serves 2)

What you need

• One medium sized ripe pineapple
• One tbsp vegetable oil
• 1 cup of cooked rice
• A handful macadamia nuts
• One white onion
• 2 cloves of garlic
• 1/2 cup of garden peas
• 1 handful of chopped spinach
• Optional: Soya Sauce/Tamari/Sweet Chilli Sauce/Sriracha Sauce

How to make:

Preheat oven to 180c/356f. Cut pineapple in two. Cut/scoop out the centre and dice the pineapple this part into chunks. Discard of any hard parts (or keep them for your smoothies!).

You should be left with the shell of the pineapple and leaves still on – wrap the leaves in tinfoil. Place this in the oven to bake on a tray for 5 minutes to help dry it out.

Fry your onion in vegetable oil for a couple of minutes, then add the garlic. Add the cooked rice and cook through. Towards the end, add the cubed pineapple, peas and spinach. Remove the pineapple shells from the oven and fill each half with rice mixture.

Top with macadamia nuts and bake the stuffed pineapple for a further ten minutes. Remove from oven and enjoy as a show stopping dinner!

Enjoy alongside other vegan yummies, like these cinnamon roasted sweet potatoes or your other favourite sides, such as these awesome tofu souvlaki skewers.

Top with condiments of choice like soya sauce/tamari, sweet chilli sauce or spicy sriracha sauce.

Breakfast

Vegan Cooked Breakfast

There are so many additons you can add to a vegan cooked breakfast. It is hearty, filling and so nice to have a mix of savoury deliciousness.

Here are some ideas of what you can add to your vegan cooked breakfast:

• Vegan Sausages
• Tofu Scramble
• Grilled tomatoes
• Garlic and herb fried mushrooms
• Fried plantains
• Potato rosti’s
• Hash browns
• Potato waffles
• Baked beans
• Wilted garlic spinach

Snack

Vegan Yoghurt with Berries

Lunch

Buffalo Cauliflower Wings

These sticky cauliflower wings are so tasty. They are a must try for any former wing lovers. It’s all about achieving the rich sticky sauce!

This recipe works great for BBQ flavoured or hot buffalo flavour cauliwings. They work great as a lunch alongside some salads or for your vegan BBQ.

What you need

• 1 head of cauliflower

Batter:

• 1/2 cup milk of choice
• 1/4 cup water
• 3/4 all purpose flour
• 1 tsp each of onion and garlic powder
• 2 tso paprika
• Salt and pepper

Then choose your cauliflower wing sauce! Vegan Buffalo Sauce or Vegan BBQ Sauce?

Vegan Buffalo Sauce

Spicy and tangy this vegan buffalo sauce recipe is delicious and a must try for cauliwings!

Vegan BBQ Sauce

How to make the cauliflower wings

Preheat oven to 200c/392f. Line a baking tray. Chop cauliflower into florets. Mix the milk and water with flour and seasoning – whisk out all the lumps.

Dip each floret of cauliflower in the batter. Spread out on the baking tray. Bake for 25 minutes, flipping half way through.

Make the BBQ or buffalo hot sauce as per recipes.

After 25 minutes in the oven, remove florets from the oven and dip each one in the sauce mixture. Return to oven for a further 15 minutes.

Serve and enjoy those delicious, sticky cauliwings! If it is BBQ season where you are at – for an authentic smokey flavour – these can be popped on the BBQ for a few minutes once cooked.

Enjoy these wings with a nice crunchy brocolli salad or with a side of grilled corn.

These cauliflower wings call for an amazing dip – try this easy vegan ranch sauce to have your cauliflower wings taken up a notch.

Delicious Vegan Broccoli Salad

Succulent Corn on the Cob

Snack

Banana Boat with Nut or Seed Butter

A simpe and satisfying snack. Simply cut a banana down the middle, filling it with gooey nut or seed butter of choice. Sprinkle some Ground Cinnamon on top if desired.

Dinner

Creamy Avo Penne

An easy dinner this evening. This creamy avocado penne pasta is so easy to make and deliciously filling.

You will need:

• One cup penne pasta
• A medium avocado
• 1 tsp dijon mustard
• One tsp garlic salt
• Squirt of lemon juice
• 1/2 cup of frozen peas or broad beans
• Sprinkle of Nutritional Yeast (nooch)
• Sprinkle of hemp seeds (optional)

Cook penne pasta as per instructions. Add the frozen peas or beans for the last two minutes of cooking. In a bowl, mash the avocado with dijon, garlic salt and lemon juice. Remove the pasta and stir through the creamy avocado.

Once served, add some nutritional yeast for a cheesy flavour (this maintains the nutrients by not heating). Top with some hemp seeds for added Omega 3.

Breakfast

Toast with spread of choice

Some great vegan spread options include:

• Jam/Jelly
• Marmalade
• Nut Butters
• Tahini
• Vegan Chocolate Spread
• Vegan butter
• Marmite/Vegemite

Grapefruit

So juicy and delicious, packed with vitamin C.

Snack

Cream Cheese and Crackers

Lunch

Vegan Caesar Salad

Delicious and refreshing, this vegan Caesar salad is a firm favourite.

Snack

Chia Pudding and Berries

Chia puddings are a delicious snack, packed with protein –Chia Seeds make a great base for puddings.

What you will need

• 3 tbsp Chia Seeds
• 3/4 cup of non-dairy milk approx
• A few drops vanilla essence
• Drizzle of Maple Syrup
• Handful of berries

Mix the Chia Seeds milk, Maple Syrup and vanilla together. The chia seeds will start to thicken within around 10 minutes so add a little more milk to unstick and stir again.

The longer you leave the pudding to set the thicker it will be – but it is just fine to tuck in sooner.

Add berries to the top of your pudding and enjoy this healthy snack./.

Dinner

Vegan Tortas with BBQ Seitan Ribs

These are so damn tasty – a cross between a sandwich and a taco.

Breakfast

Vegan BLT

Snack

Chocolate Chip Sweet Potato Muffins

Lunch

Vegan Corn Fritters

These are so good and go great with a side salad.

Snack

Fruit such as banana and berries

Popcorn and nutritional yeast

Dinner

Mediterranean Soup with Brushcetta

You will need for the mediterranean soup:

• 1 can chopped tomoatoes
• 4-5 large leaves cavallo nero kale
• 1 tbsp olive oil
• Salt and Pepper
• 1 can chickpeas
• One white onion
• One red pepper
• 1 litre vegetable stock

Lightly fry the onion in olive oil. Add the chopped pepper after a couple of minutes. Shred the cavallo Nero, and add to the pot with the canned tomatoes, chickpeas and vegetable stock. Add salt and pepper to taste – cook for around 10 minutes. Serve and enjoy!

How to make the bruschetta:

Lightly toast baguette. Finely chop tomatoes, add olive oil, seasoning, garlic and lemon juice. Top the toasted baguette with juicy tomato mix.

• Baguette
• 2 ripe vine tomatoes
• 1 tbsp olive oil
• 1 crushed clove of garlic
• Salt and pepper
• Squirt of lemon juice

Finale – 30 Day Vegan Meal Plan

If you have made it this far – congratulations! This 30 day vegan meal plan was intended to be simple, easy and accessible while demonstrating the range of food that can be enjoyed plant based.

We want to thank everyone who has participated and enjoyed any of the food from our easy vegan meal plan. We would love to hear whether this 30 day vegan meal plan has helped along your way.

Any feedback is thoroughly welcomed as we are always trying to improve!

Wondering about B12 on a vegan diet? Check out this article!

Get Awesome Monthly Vegan Snack Boxes!

Had enough of homemade snacks and want to mix things up? There is a range of awesome sweet and savoury vegan snacks from Vegancuts.

They have delicious avocado chips, dried tropical fruit to new and unique nut butters – all brand new to the market vegan friendly goodies. This includes free shipping additionally.

Order Vegan Meals To Your Door

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They are an incredible company that will deliver freshly made nutritious plant based meals to your door Come home to Delicious fully prepared, gourmet, plant-based meals delivered to your door. Order up some happiness today at Veestro.com

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