Veganuary Meal Plan Week Three
Welcome to three of your veganuary meal plan. You are more than halfway through the month of January plant based!
Download Your PDF Veganuary Meal Plan Week 3
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.
You may recognise a small few meals from week one in this plan, with lots more variety to keep things interesting.
Day 15 – Veganuary Meal Plan
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.
Pitta, Hummus & Veggie Sticks
Yummy Vegan BLT Sandwich
This Vegan BLT Sandwich has delicious marinaded aubergine strips, fresh crispy lettuce and juicy tomato. It is a really great sandwich!
Rice cakes with smashed avocado, sliced olives and Hemp Seeds
Add a little sea salt and pepper, maybe even some chilli flakes and the rice cakes will be totally pimped up! Some great fats in the avocado, olives and hemp seeds too.
Day 16 – Veganuary Meal Plan
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:
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. This will serve you lots of nibbles for when you’re feeling peckish.
Vegan Santa Fe Salad
This Vegan Santa Fe Salad is an explosion of flavours and packed with wholesome, rainbow foods. Add some black beans for extra protein and iron!
Edamame Beans and Berries
With iron packed edamame beans, the vitamin C from the berries make a great companion for optimum absorption.
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!
Day 17 – Veganuary Meal Plan
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.
Non-dairy yoghurt with berries
Cauliflower Potato and Leek Soup
This heartwarming Cauliflower Potato and Leek Soup is comforting and moreish. It makes enough to store some for another day, perhaps freeze some or keep some in the fridge for a snack or another meal!
This is the perfect warming lunch with delicious flavours.
(Note – it appears as a snack in the form of “cuppa soup” later on this week!)
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.
Easy Creamy Avo Pasta
An easy dinner 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
- 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.
Day 18 – Veganuary Meal Plan
Tofu Scramble & Pear Mango Smoothie
This Silken Tofu Scramble is easy to make, super delicious and full of protein and calcium.
The Pear Mango Smoothie is super refreshing and a great way to start the day!
Crackers and Pate
Maybe you have some of our rich, delicious Vegan Mushroom Pate leftover to enjoy on crackers?
Vegan Greek Salad
A delicious Tofu Greek salad recipe, perfect to add some colour and vibrant fresh foods in to this weeks plan.
Apple rings with nut or seed butter
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!
Day 19 – Veganuary Meal Plan
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
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!
Chickpea Tuna Salad
Cuppa Soup ( Cauliflower, Potato and Leek)
Enjoy a cup of the delicious Cauliflower, Potato and Leek soup made during the week.
A quick, easy and budget friendly meal, packed with flavour.
Day 20 – Veganuary Meal Plan
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.
A tasty snack thats super easy to make! These Bacon Flavoured Roasted Chickpeas are moreish!
Portobello Mushroom Burger
This Portobello Mushroom Burger is so yummy! Packed with lots of flavour – you will not be disappointed in this vegan burger.
Chop up and mix together your favourite fruits! How about some berries, satsumas, grapes, kiwi and mango? A delightful mix!
You may remember this from week ones Veganuary 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? Its called a “Dalwich”.
Day 21 – Veganuary Meal Plan
Banana Overnight Oats
These Banana Overnight Oats 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 box or jar to take for breakfast on the go.
You may remember these from week 2 – they are a simple, satisfying breakfast!
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
A nice light snack after a filling breakfast. TIP – a little quirt of lime and some chopped fresh mint makes watermelon sing!
The flavours in this Vegan Shwarma are so good. The perfect weekend vegan sandwich. Who knew a vegan doner kebab could taste so good?!
Vegan Sunday Roast
What better than a delicious bowl of selected roast vegetables on a Sunday?
Pick and choose your favourite bits to make a roast!
You can easily add some other vegetables to a roasting tray like sliced fresh beetroot, parsnips and sweet potatoes – simply sprinkle a little olive oil, season with salt and garlic powder and roast for approximately 40 minutes alongside roast potatoes!
Lots of mainstream gravies are vegan! Just a quick scan of the ingredients will tell. Or perhaps you would like to make your own Homemade Vegan Onion Gravy?
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.
This marinaded tofu is an easy addition. Drain a block of firm tofu and soak excess liquid with kitchen roll.
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.
Just before the vegetables are ready, pan fry the tofu in a little oil until cooked through.
More info on How to Cook Tofu Here.
There are so many meat alternatives on the market now, whether its a nut roast, vegan sausages or other mock meats – everyone has their own preferences. It certainly makes things easier to buy them pre-made if that is your wish, just be mindful not to eat too much processed vegan foods as the are full of salt and may not leave you nourished.
We have some great meat alternatives made with seitan, which takes a little more time. Also below is a simple marinaded tofu which goes beautifully with a Vegan Roast!
Fin – Week Three
Well done for completing week three of this free 30 day vegan meal plan! We hope you have enjoyed this guide and we would really love to have your feedback!
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.
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