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.
Day 8 – Veganuary Meal Plan
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.
Crackers, pickle, vegan cheddar
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.
Maybe you have some of these delicious Blackbean Truffles leftover? These are a really easy, nutritious and somewhat luxurious vegan snack!
This bowl of sunshine is bound to cheer up any Monday. Sweet potato curry is good for the soul 🙂
Day 9 – Veganuary Meal Plan
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.
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
- Cacao nibs
- Maple syrup, agave
- Toasted coconut
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!
- coconut chips
- sunflower seeds
- pumpkin seeds
- dried banana chips
- dried mango
- dried berries or cherries
- roasted chickpeas
- date pieces
- chocolate chunks
- various cereals
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.
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/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.
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!
A truly delicious rice dish, packed with veggies and amazing flavours.
Day 10 – Veganuary Meal Plan
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.
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.
Vegan Cream Cheese Bagel
What you will need
- Vegan Bagel of choice
- Vegan cream cheese
- Sun-dried tomatoes
- Rocket salad
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.
Hummus and veggie sticks
The perfect, tasty and easy dinner for that midweek hump. Complimented with nice, crisp salad.
Day 11 – Veganuary Meal Plan
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.
Berries and Grape
Quick Pasta with Veggies
What you need:
- 1 cup pasta of choice
- 1/2 cup veggies (such as carrot, onion mushroom, sweetcorn)
- Garlic graniles
- Olive oil
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.
You will need:
- 1 big bunch of kale
- Drizzle olive oil
- Sea salt
- Nutritional Yeast (nooch)
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.
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
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
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 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
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
Day 13 – Veganuary Meal Plan
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.
- 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.
This is the ultimate treat and a must try!
Popcorn with nooch
Such an explosion of flavours. Who doesn’t love tacos?
Day 14 – Veganuary Meal Plan
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
Edamame beans and sea salt
Vegan Tuna Melt
The ultimate vegan sandwich and a must try! The vegan tuna melt is honestly the bomb.
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.
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.
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