Simple & Delicious: 7-Day Vegan Meal Plan for Beginners, easy vegan recipes

Whether you’re fully vegan, trying Meatless Mondays, or just want healthier family meals, this easy 7-day vegan meal plan is made for you.

To get you started, we’ve included a few simple, nutrient-packed vegan recipes below. They’re perfect for breakfast, lunch, or dinner, and they’re kid-approved too!

✨ Want the full plan? Grab your free vegan meal plan eBook with:

• Over 30 easy plant-based recipes

• A printable grocery list

• Bonus tips for meal prep and pantry staples

• Get the The Complete Plant-Based Recipe Cookbook - 200+ Vegan Recipes

Let’s dive into some sample meals you’ll love:

💜 1. Blueberry Smoothie (Breakfast)

A creamy, antioxidant-rich smoothie that fuels your morning and supports muscle recovery.

Ingredients

• 1 cup blueberries

• 1 banana

• ½ cup coconut milk

• 1 serving vanilla protein powder

• A handful of ice

Directions

Pour coconut milk into the blender first.

1. Add blueberries, banana, protein powder, and ice.

2. Blend until smooth and creamy. Enjoy right away for max. nutrition.

Nutrition: 436 Calories | 18g Fat | 53g Carbs | 20g Protein

🍳 2. Chickpea Omelette with Leftovers (Lunch or Dinner)

This savory chickpea pancake is perfect for using up leftover veggies or grains.

Ingredients

• ½ cup chickpea flour

• 1 tbsp tapioca flour or cornstarch

• 1 tsp turmeric

• ½ tsp black salt (Kala namak)

• ¼ tsp cumin

• ¾ cup water

• Fresh herbs (parsley/spring onions)

• 8 cherry tomatoes, quartered

• ½ cup bulgur (or leftover rice, peas, veggies)

Directions

1. Mix dry ingredients.

2. Stir in water to create a lump-free batter.

3. Add herbs, tomatoes, and leftovers.

4. Pour into an oiled non-stick pan, cover, and cook until set. Flip and cook the other side until golden.

Nutrition: 401 Calories | 21g Fat | 40g Carbs | 12g Protein

🍏 3. Apple Nut Bowl (Grain-Free Breakfast)

A quick, no-cook breakfast loaded with healthy fats and crunch.

Ingredients

• 1 apple, chopped

• ¼ cup coconut chips

• ½ cup almond milk

• 2 tbsp walnuts

• 2 tbsp almonds

• ½ tsp cinnamon

Directions

1. Mix everything in a bowl.

2. Add more nuts or seeds if you like extra texture. Done in 2 minutes!

Nutrition: 350 Calories | 28g Fat | 19g Carbs | 8g Protein

🍞 4. Tofu Scramble on Toast (Savory Breakfast or Brunch)

A hearty vegan alternative to scrambled eggs—packed with flavor and protein.

Ingredients

• 4 oz tofu

• ½ cup red bell pepper

• 1 cup spinach

• ¼ cup red onion

• ¼ cup tomato

• 1 tbsp coconut aminos

• 1 tsp coconut oil

• 1 tsp turmeric

• ½ tsp sea salt

• Pinch of black pepper

• 2 slices of whole wheat toast

Directions

1. Sauté onion, tomato, and pepper in coconut oil.

2. Crumble tofu into the pan and cook for 5 minutes.

3. Add seasonings. Add spinach in the last 2 minutes. Serve on toast.

Nutrition: 173 Calories | 14g Fat | 12g Carbs | 15g Protein

🍌 5. Banana Oat Pancakes (Weekend Treat!)

Fluffy, gluten-free pancakes you can whip up in minutes.

Ingredients

• 1 cup gluten-free oats

• ¼ cup almond milk

• 1 banana

• 1 tbsp coconut oil

• 2 tsp baking powder

• ½ tsp cinnamon

Directions

1. Blend all ingredients until smooth. Let the batter rest 5 minutes.

2. Cook 3 mini pancakes at a time, 2 mins per side.

3. Top with berries, almond butter, or coconut flakes.

Nutrition: 475 Calories | 13g Fat | 82g Carbs | 12g Protein

🎁 Ready for More?

These are just a few ideas to kickstart your week. The full 7-day vegan meal plan eBook includes:

• 30+ easy recipes (breakfast, lunch, dinner, snacks)

• A complete shopping list

• Kid-friendly options

• Tips for saving time and money

Download your free copy now and start feeling better, eating better, and living plant-powered, without the stress.

Get the The Complete Plant Based Recipe Cookbook - 200+ Vegan Recipes