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 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 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.
Aa always, remember to stay well hydrated and follow you intuition with how much you eat.
Veganuary Meal Plan – Day 22
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 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, sunflower, pumpkin
- Nuts such as cashews or almonds
- Nut or seed butters
- Cacao nibs
- Maple syrup, agave
- Toasted coconut
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.
What you will need
- 1 cup pasta of choice
- 1 tbsp Vegan Basil Pesto
- 1 small handful spinach, chopped finely
- A few olives
- A sprinkle of nooch
- Salt and pepper to taste
Cook pasta as per instructions. Stir through pesto and chopped spinach after draining pasta and still hot. Add olives, seasoning and enjoy! Or simply put in a takeaway container to take on the road.
Cheese, Pickle and Crackers
A quick and easy snack to satisfy any nibble needs before dinner.
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
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
- 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.
Edamame Beans & Berries
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.
Vegan Yoghurt with Toppings
Some great toppings on yoghurt include:
- Chopped banana
- Trail Mix
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
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.
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!
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.
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!)
- 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
Granola with Yoghurt and Berries
A delicious, satisfying and easy breakfast to grab. That crunch on top of the creamy yoghurt never gets old.
Carrots Sticks and Hummus
A quick, easy and satisfying snack. Have you identified your favourite flavour hummus?
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
Trusty Trail MIx
Heres a reminder of some great trail mix concoctions – pick and mix your favourite.
- coconut chips
- sunflower seeds
- pumpkin seeds
- dried banana chips
- dried mango
- dried berries or cherries
- dried peas/legumes
- roasted chickpeas
- date pieces
- chocolate chunks
- various cereals
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?
Veganuary Meal Plan – Day 26
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!
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
- Ripe mango or pear
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
- 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.
Rice Cakes with Smashed Avocado, Sea Salt and Hemp Seeds
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
- Pineapple (controversial!)
- 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
Easy Vegan Pancakes
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 and lemon juice
- Banana, toasted coconut and maple
- Almond butter, banana and maple
- Dark chocolate melted in between
- Ripe mango and maple
- Berries and dark chocolate
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.
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.
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
Stuffed Fried Rice Pineapple
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
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
Vegan Yoghurt with Berries
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 flavour cauliwings. They work great as a lunch alongside some salads or for your vegan BBQ.
What you need
- 1 head of cauliflower
- 1/2 cup almond milk
- 1/2 cup water
- 3/4 all purpose flour
- 1 tsp each of onion and garlic powder
- 2 tso paprika
- Salt and pepper
- 1 tbsp non-dairy butter
- 1/2 cup sauce of choice (BBQ or Hot)
How to make
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 Hot sauce by melting the vegan butter in a pan. Add the sauce to the melted butter and stir through. Remove from heat.
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.
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.
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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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.
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