Veganuary Meal Plan Week Two

Veganuary Meal Plan Week Two

Welcome to week two of your Veganuary meal plan. We would love to know how things are going for you? Are you experiencing any challenges or has it been breezy?

Have you been utilising our extensive Vegan Resources? It’s packed with helpful tips and resources to keep you on track this Veganuary.

Our Vegan Meal Prep post is also super helpful with tonnes of tips and tricks to support you getting organised.

Our Veganuary Meal Plan will continue to be easy and quick, with accessible ingredients. Please read through the week as some may be a quick night before preparation, for example overnight oats.

As always, please make sure you stay well hydrated. Water is obviously very important, recommended 8 glasses a day.

TIP: Sprinkling Hemp Hearts seeds on soups, smoothies, cereals and salads etc will boost the dishes nutritional profile, while also providing good Omega 3 fats.

Easy Vegan Meal Plan

Day 8 – Veganuary Meal Plan

Breakfast

Seeded toast with peanut/seed butter and banana

This breakfast should keep you feeling full for a longer period of time. Who doesn’t love the combination of peanut butter and banana? Use delicious sunflower seed butter in place if you can’t have nuts.

Snack

Satsumas

Crackers, pickle, vegan cheddar

Vegan Meal Plan - Satsumas

Lunch

Vegan Egg Sandwich

This vegan egg sandwich is so good! You can make extra to have more tofu egg filling on hand for easy snacks or more lunches.

Snack

Blackbean Truffles

Maybe you have some of these delicious Blackbean Truffles leftover? These are a really easy, nutritious and somewhat luxurious vegan snack!

Simple Vegan Meal Plan

Dinner

Sweet Potato Curry

This bowl of sunshine is bound to cheer up any Monday. Sweet potato curry is good for the soul 🙂

Day 9 – Veganuary Meal Plan

Breakfast

Overnight oats

These 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 to take for breakfast on the go.

Veganuary Meal Plan - Breakfast, overnight oats

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. Top with more berries or anything from the list below 🙂

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
  • Tahini
  • Cacao nibs
  • Maple syrup, agave
  • Jelly/jam
  • Toasted coconut

Snack

Trail mix

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.

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!

  • cashews
  • almonds
  • hazlenuts
  • coconut chips
  • sunflower seeds
  • pumpkin seeds
  • walnuts
  • raisins
  • dried banana chips
  • dried mango
  • dried berries or cherries
  • roasted chickpeas
  • date pieces
  • chocolate chunks
  • various cereals
  • granola
  • pretzels
  • popcorn
Veganuary Meal Plan - Trail Mix

Non-dairy yoghurt

East Vegan Meal Plan

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.

Lunch

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
  • Beetroot
  • Sprinkle of seeds

Preheat oven to 180c/350f 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.

Snack

Guacamole and nachos

To make guacamole you will need: 1 avocado mashed with salt, pepper, crushed garlic, lime juice, chilli flakes and 1 vine tomato, chopped finely. So good!

Dinner

Vegetable Massala Rice

A truly delicious rice dish, packed with veggies and amazing flavours.

Day 10 – Veganuary Meal Plan

Breakfast

Granola, non-dairy yoghurt, banana, berries

Maybe you still have some granola leftover? Granola goes perfect with a big blob of yoghurt, banana and berries for a super easy breakfast, drizzle some agave or maple syrup on top if you like it sweet. A sprinkle of cinnamon always gives breakfast a delicious twist.

Easy Vegan Meal Plan - Granola and Yoghurt

Snack

Stuffed medjool dates, apple

What you will need for stuffed dates

  • 5 medjool dates
  • 5 small teaspoons of nut butter or sunflower butter or tahini

Simply stuff the dates with your spread of choice and enjoy a delicious treat. It’s always complimented with an apple – or some chocolate to make a quick makeshift snickers bar taste without the hassle.

Lunch

Vegan Cream Cheese Bagel

What you will need

  • Vegan Bagel of choice
  • Vegan cream cheese
  • Sun-dried tomatoes
  • Rocket salad
  • Pepper

Some American brands of vegan cream cheese include Daiya Vegan Cream Cheese Spread, Tofutti Better than Cream Cheese, Kite Hill Cream Cheese Style Spread, Follow your Heart, Miyokos, Go Veggie, Violife, Trader Joes.

Some British brands of vegan cream cheese include Bute Island Creamy Sheese Original, Violife, Nush Natural Almond Milk Cheese, Sainsbury’s Free From Original Soft Cheese, Tesco Free From Coconut Oil Alternative to Soft Cheese, Koko Dairy Free Soft Cream Cheese, Waitrose Vegan Original Soft Spreadable, Bonsan Absolutely Vegan Organic Almond Crème Original.

Snack

Hummus and veggie sticks

Dinner

Lazy Falafel with pitta and salad

The perfect, tasty and easy dinner for that midweek hump. Complimented with nice, crisp salad.

Day 11 – Veganuary Meal Plan

Breakfast

Baked Beans with Vegan Cheese on toast

This is a comforting and easy, tasty breakfast that is sure to keep you satisfied for hours. There are many British brands available readily in store. In America there are Heinz Beans or BUSH’S BEST Original Baked Beans.

Use gluten free or rye bread if needing to be gluten or wheat free.

Snack

Berries and Grape

Oat Bar

Keep an eye out for vegan snacks in the free from aisle. Many shops now stock the likes of Trek Flapjacks and Clif Bars – they are the best easy snack for on the go.

Easy Vegan Meal Plan - Oat Bar

Lunch

Quick Pasta with Veggies

Veggie Pasta - Easy Vegan Meal Plan

What you need:

  • 1 cup pasta of choice
  • 1/2 cup veggies (such as carrot, onion mushroom, sweetcorn)
  • Garlic graniles
  • Olive oil
  • Olives
  • Salt/Pepper

This is a great, super easy meal to take out of home if needed. Simply saute some veggies while you cook your pasta. Mix together with some olive oil, garlic granules, chopped olives, salt and pepper. Top with fresh herbs if you have some and enjoy a simple, satisfying meal.

Snack

Kale chips

Simple Vegan Meal Plan

You will need:

Preheat oven to 107c/225f. Wash kale leaves and pat dry, or dry in a salad spinner. Make sure any rough stalks are removed (VEGANUARY TIP – you can keep the stalks in the freezer for green smoothies!)

Tear the kale into pieces. In a bowl, toss in olive oil and add seasoning. Make sure all is spread evenly. Add to a lined baking tray – you may need two for this! Place in the over to crisp up for around 25 minutes.

During this time, make sure to switch the trays around half way through. The kale on the outside will crisp faster so a quick swap around of the middle kale to the outside may be necessary.

Once crisp, remove from the oven. It is so good fresh! Can be eaten up to 3 days after. Store in a clean jar once cooled.

Dinner

Baked sweet potato with chilli

Using the chilli recipe from Day Six- add this to a baked sweet potato for a different twist. Make sure to add all the delicious toppings like guacamole, coriander, salsa and jalapeños.

To bake a sweet potato, simply pierce with a fork numerous times, wrap in cook proof foil and place in the oven (356f/180c) for approx 40 mins. until soft and cooked through.

Day 12 – Veganuary Meal Plan

Breakfast

Avocado & Toppings on Toast

A classic, but always a winner. There are many ways to twist avocado toast up so you don’t get bored.

  • Garlic granules, sea salt and some seeds on top
  • Chopped tomato, sea salt and lemon juice
  • Strawberries, balsamic glaze and seeds.
  • Fresh figs and toasted pistachios
  • Microgreens, broad beans and sea salt
Veganuary Meal Plan - Avo Toast

Snack

Nut Butter on apple slices

Remember you can sub in sunflower seed butter, pumpkin seed butter or tahini in place of nut butter of required or desired.

Vegan Yoghurt

Easy Vegan Meal Plan Snacks
East Vegan Meal Plan

Lunch

Vegan Crunchy Cream Cheese Sandwich

Easy Vegan Meal Plan - Cucumber Sandwich

What you will need

  • Bread of choice
  • 1-2 tbsp vegan cream cheese
  • 2 radishes
  • 8 cucumber slices
  • Salt and Pepper

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
veganuary meal plan - falafel

Dinner

Vegetable Barley Soup

Easy Vegan Meal Plan

Day 13 – Veganuary Meal Plan

Breakfast

Crumpets

Such as Duffys Crumpets with vegan butter and jam (or go for nut butter if you prefer!). This is a simple and satisfying breakfast, simply pop the crumpets in the toaster and add your preferred toppings.

Snack

Green smoothie

Green Smoothie - Veganuary Meal Plan
  • 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

This is the ultimate treat and a must try!

Snack

Popcorn with nooch

Trail Mix

Popcorn and Nooch - Veganuary Meal Plan

Dinner

Vegan Chickpea Tacos with Peach Salsa

Such an explosion of flavours. Who doesn’t love tacos?

Easy Vegan Meal Plan - Chickpea Tacos

Day 14 – Veganuary Meal Plan

Breakfast

Breakfast Milkshake Smoothie

This is one of our favourites – the frozen bananas gives it the perfect milkshake texture. It’s very moreish. if you want breakfast on the go – simple pop it in a jar or a shaker to take out.

  • 2 frozen bananas
  • 1/2 cup rolled oats
  • 1.5 cup non-dairy milk
  • 3 medjool dates
  • 1 tbsp cocoa/cacao
  • 1 tsp cinnamon
  • 1 tsp nut butter
Vegan Meal Plan - Choco Milkshake

Snack

Edamame beans and sea salt

Easy Vegan Meal Plan

Lunch

Vegan Tuna Melt

The ultimate vegan sandwich and a must try! The vegan tuna melt is honestly the bomb.

Snack

Fruit Salad

What delicious fruits do you have at home? Fruit salads are totally underrated! This one was ripe pear, plum, blackberries, blueberries, apple and melon with a squirt of lime.

Vegan Meal Plan - Fruit Salad

Dinner

Lentil Bake

This hearty lentil bake is comforting, savoury and perfect for sharing.

Low Calorie Vegan Meals

If you are trying to lose weight and want some more low calorie vegan meals to add to your diet, check out this roundup of 26 amazing low calorie vegan recipes.

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.

Vegan Grocery List

Disclaimer

This post contains affiliate links.

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