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.
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
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
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 buffalo 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!
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 Veganuary Meals To Your Door
Whilst our meals in this Veganuary 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
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.
Not only do we have a vegan meal plan and grocery list, we also have a full guide on what appliances are helpful in the kitchen.
Disclaimer
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