Veganuary Meal Plan - Week Four

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

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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 veganuary 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.

People also request high calorie meals in which we also have you covered!

Perhaps you’re needing to revisit some vegan resources to compliment this veganuary meal plan. In which this article is a staple.

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

Veganuary Meal Plan – Day 22

Breakfast

Vegan Berry Parfait

These Vegan Berry Parfait Cups are super yummy and a great way to start the week. With creamy vanilla yoghurt, fresh berries and crunchy granola.

Snack

Pear

Pears are so delicious when ripe and such a delight to eat.

Lunch

Pesto Pasta

This Pesto Pasta 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.

We have our very own vegan and nut free Pesto Here.

Snack

Gaucamole

This is our trusty Guacamole recipe which is so good. Enjoy this snack with crackers or nachos – whatever you have on hand.

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.

Veganuary Meal Plan – Day 23

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.

Our delicious homemade Raspberry and Apple Jam is super tasty on hot crumpets!

Snack

Lunch

Avocado Sandwich with Pesto and Sun-dried Tomato

A tasty lunch in the form of Avocado Sandwich with Pesto and Sun-dried Tomatoes. This is such a tasty sandwich and a must try!

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.

Veganuary Meal Plan – Day 24

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

Banana Cacao Smoothie

This is a delicious Banana Cacao Smoothie with simple ingredients. With simple ingredients, it is a delicious chocolatey treat that is easy to make.

Lunch

Roasted Mediterranean Veggies and Hummus Pitta

This is a delicious and light lunch, as the pitta breads are quite thin. It is super easy to prep the mediterranean veggies the night before if needed and they are great eaten cold too.

What you will need:

1-2 pitta breads (depending on your appetite)
1 cup roasted mediterranean mixed veggies (peppers, red onions, aubergines/eggplant, courgette/zucchini)
1 handful rocket/arugala salad
1tbsp hummus per pitta
Salt/pepper to taste
Mixed herbs
1 tbsp olive oil

How to make the roasted vegetables:

Preheat oven to 356f/180c. Prepare vegetables of choice, chopped and place on a roasting tray with a drizzle of olive oil, herbs, salt and pepper. Roast for approx. 25-30 mins until cooked through.

They will go great warm in a freshly cooked pitta bread with the salad and hummus. However they are also good chilled if you are making the vegetables the night before.

To take out, assemble the pitta on the same day to prevent sogginess, as the water content is high in the veggies!

Other great additions to this pitta is chilli sauce or balsamic glaze.

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.

Veganuary Meal Plan – Day 25

Breakfast

Avocado on Toast

Snack

Flatbread and Baba Ganoush

Baba Ganoush is a delicious and moreish snack made from aubergines. It is readily available from most larger or health food stores – usually stacked near the hummus and fresh salsas.

You could even try to make your own with our delicious recipe!

Lunch

Vegan Club Sandwich

This Vegan Club Sandwich is surprisingly easy to make – with a few substitutions! With crispy lettuce, juicy tomato and creamy vegan mayonnaise – this is a great sandwich!

Snack

Pick and mix from you trusty trail mix recipe!

Dinner

Seitan Satay Skewers, Rice & Salad

These Seitan Satay Skewers are absolutely delicious. Pair these with a tasty sticky rice and salad for dinner to stay satisfied.

Veganuary Meal Plan – Day 26

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

Lupin Bean Salad

This Lupin Bean Salad is super tasty and healthy too. Don’t worry if you cant find Lupin beans – you can always sub it with chickpeas for ease.

Snack

Rice Cakes with Smashed Avocado, Sea Salt and Hemp Seeds

Dinner

Vegan Breakfast Pizza

Whats more fun than a Vegan Breakfast Pizza for dinner? Why not!

With yummy scrambled tofu, vegan sausage, baked beans and more – it is a super tasty vegan pizza to enjoy.

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 other 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!

Veganuary Meal Plan – Day 27

Breakfast

Easy Vegan Buckwheat Pancakes

These Vegan Buckwheat Pancakes are too good not to include again on this 4 week vegan meal plan! So easy and delicious. Did you know buckwheat is super nutritious and high in protein?

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

These are an absolute favourite a a much healthier version to the instant noodles found in packets (although no judgement here as some of these are the quickest lunches!).

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

1 medium sized ripe pineapple
1 tbsp vegetable oil
1 cup of cooked rice
1 handful macadamia nuts
1 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.

Veganuary Meal Plan – Day 28

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
Toast and vegan butter

Snack

Vegan Yoghurt with Berries

Fortified vegan yoghurt is great for calcium intake.

Lunch

Buffalo Cauliflower Sandwich

This vegan buff alo cauliflower sandwich is crispy and delicious. It is made possible with the humble cauliflower. Packed with the right amount of spice, flavour and crunch, this buffalo cauliflower sandwich is one for the favourites.

Our flavoursome and spicy Vegan Buffalo Sauce is so tasty – don’t worry you can make it less spicy if you prefer.

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 cinnamon on top if desired.

Dinner

Creamy Avo Penne

An easy dinner to end the veganuary 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
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.

Finale – Veganuary Meal Plan

If you have made it this far – congratulations! 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 veganuary meal plan has helped along your way.

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

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