Veganuary Meal Plan Week One
Welcome to your veganuary meal plan! 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.
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. Also feel free to contact us at any point.
This veganuary meal 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!
Articles you might find helpful:
Day One – Veganuary Meal Plan
Sweet Oats, Berries and Seeds
Lets keep breakfast simple on your first day of going vegan. Enjoy a bowl of simple 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 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 oats for around 5 minutes, stirring continuously.
Apple chunks and peanut butter or seed butter
Pumpkin Seed Butter and sunflower seed butter are great alternative for good fats if you can’t have nuts. It’s equally as tasty!
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.
We also have our very own Homemade Vegan Greek Yoghurt if you fancy yourself making some at home.
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.
Guacamole and crackers
A simple yet delicious snack. Homemade Vegan Guacamole is one of life’s simple pleasures!
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.
Day Two – Veganuary Meal Plan
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 🙂
Pear Mango Smoothie
This Pear and Mango Smoothie is super satisfying and easy to make.
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 though out the week.
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! It is also a good way to get some healthy fats in your diet. For example walnuts are a great source of Omega-3!
This meal plan often uses trail mix as an addition to other snacks in case it doesn’t quite fill you.
Easy Vegan Pesto Pasta
This Vegan Pesto Pasta Salad is super easy to make and packs a tonne of deliciousness. Its a quick lunch to eat warm or cold as a packed lunch.
You can always buy your own pesto if you do not have time to make it. Our Pesto recipe is nut free however!
Hummus and veggie sticks, olives.
However understandably its easier to buy from the store – look out for any middle eastern or Lebanese stores who will be sure to stock the best hummus!
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!
Day Three – Veganuary Meal Plan
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 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.
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.
Vegan Tuna Sweetcorn Pasta
This Vegan Tuna Sweetcorn Pasta is 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!
Pitta, Hummus, Crunchy Veg
Warmed pitta bread, raw crunchy veggies and a creamy hummus is the best snack and SO addictive!
There are so many veggies you could use – carrot sticks, cucumber, peppers/capsicum, radish, celery, cherry tomatoes.
Check out this awesome collection of FIFTY awesome homemade hummus recipes. You are sure to find one you will love.
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 🙂
Day Four – Veganuary Meal Plan
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!
Banana Cacao Smoothie
Full of potassium and magnesium – this Banana Cacao Smoothie is absolutely delicious.
Roasted chickpeas/garbanzo beans
These Vegan Bacon Flavoured Chickpeas are a great go to snack – super tasty and easy to make!
Toss in your favourite spices and herbs. Other delicious flavours include:
- Tumeric, sea salt and nutritional yeast
- Paprika, sea salt and garlic powder.
Creamy Avo Penne Pasta
An easy lunch on 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
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!
Trail mix & Apple
Our trusty trail mix comes in handy once again! Why not enjoy alongside a juicy, crunchy apple too.
Chickpea Tuna Jacket Potato and Salad
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.
Day Five – Veganuary Meal Plan
Oats with peanut butter and jam/jelly
What you will need:
- 1/2 cup of oats
- 220mls of non-dairy milk
- 1 tbsp peanut butter
- 1 tbsp raspberry jam
Shop bought jam/jelly is obviously easier however we do have a yummy Raspberry Apple Jam if you fancy making your own! Its so delicious on creamy cooked oats!
Fruit such as banana and berries
Fruit is the easiest fast food to keep us nourished!
Popcorn and Nutritional Yeast
This popcorn snack with nutritional yeast & sea salt is so tasty! If you can – grind the nooch first and it will stick to the popcorn better.
For those who don’t know – nutritional yeast, sometimes known as “nooch” is a cheesy tasting, fortified flake that many vegans use to season food with. It is fortified with B12 and lots of other nutrients.
It can be addictive, be warned!
Vegan Greek Salad
A delicious, refreshing and satisfying Greek Salad to help include some rainbow colours Into your lunch! With delicious, marinaded tofu chunks and fresh veggies.
A grazing plate can consist of some of your favourite nibbles and dips. Here are some variations you can choose from. You don’t need them all – just a handful of your favourite nibbles!
These are hands down, an absolute winner and crowd pleaser. A comforting classic, with iron and protein packed lentils.
Day Six – Veganuary Meal Plan
Easy Vegan Buckwheat Pancakes
Its day six of the vegan meal plan! Lets shake things up a little bit for breakfast with these fluffy Vegan Buckwheat Pancakes – they are gluten free and delicious!
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
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
- Ripe pear
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.
Vegan Raspberry Muffins with Cream Cheese Frosting
These Vegan Raspberry Muffins with Cream Cheese Frosting are super tasty and fun to make. Enjoy with or without frosting, depending on your preference they are fun to make and only take 35 minutes to prepare, cook and serve!
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.
Day Seven – Veganuary Meal Plan
Apple Cinnamon French Toast Casserole
This 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.
Peanut Butter Acai Smoothie Bowl
Smoothie bowls are so much fun to make. This Peanut Butter Acai Smoothie Bowl recipe is quick and tasty. Smoothie bowls make for a great snack too.
If you are not fond of peanut butter or perhaps have an allergy you can totally replace it with almond butter or our very own pumpkin seed butter.
You will need:
- 1 can chopped tomoatoes
- 4-5 large leaves cavallo nero kale
- 1 tbsp olive oil
- Salt and Pepper
- 1 can chickpeas
- 1 white onion
- 1 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!
- 1 can of black beans, drained and rinsed
- 2.5 tbsp maple syrup
- 1.5 tbsp cocoa or cacao
- 2.5 tbsp melted coconut oil
- 1 tsp Vanilla essence
- Optional (to coat when ready)
- Crushed pistachios
- Toasted coconut
- Chuck all of the ingredients into a food processor and blend until smooth.
- Scrape down the side and blend again if needed.
- Place the mixture in the fridge for 30 mins to cool. When ready, the mixture will be slightly more solid. A bit like play dough.
- Roll mixtrue into 10 truffle balls.
- Set up two plates, one with toasted coconut and one with crushed pistachios. Roll each truffle in either the coconut or pistachio.
- Stroe in the fridge to keep fresh
These remain fresh in the fridge for up to one week
This is one of our favourite from the veganuary 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.
Fin – Week One
You have completed your first 7 day vegan challenge! Well done for completing week 1 of this 4 week vegan meal plan. We would love to support you in any way possible – so please do get in touch!
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
Don’t forget to read our extensive guide on how to go vegan!
This post contains affiliate links.