It’s Friday and you know what that means, right?
Exactly! It’s time again for the vegan weekly meal plan!
Last week, my stomach has completely gone wild and I was flat as a flounder in bed. Thinking about food, let alone weekly plans, definitely wasn`t on my mind. Therefore there was no weekly menu plan last week. Now, however, I am back on the rising branch and don`t want to withhold the new plan.
As always, the plan helps you to eat balanced, healthy and vegan. And the rest I`ve already talked about in the last weekly plan post.
The weekly plan is not only for vegans!
You don`t eat vegan? Vegan weekly menu plan – sounds as if this plan is only for vegans! However, this is not the case at all. Even as a non-vegan you can use this plan very well. Maybe you pick out only a few targeted recipes or try completely vegan only a few times a week. The plan is just to help you consume less animal products.
If you have signed up for the newsletter, the weekly schedule will be sent directly to your mailbox as a PDF.
Soon there will be a detailed blog article about weekly plans and why it makes sense to work with such plans to eat healthier, more balanced and sustainably.
Veganer Weekly Menu Plan:
- No Açai Smoothie Bowl
Add 1 tbsp of ground flaxseed and 1-2 handfuls of spinach or kale to the smoothie (the color may not be as nice :)). Reduce the amount of fruit for this. Use nuts and seeds as a topping.
- Granola bowl with yogurt and seasonal fruits
You can find three different granola bowl ideas at the link. Use apples, citrus fruits, and pears mix a handful of nuts and 1 tbsp of ground flax seeds into the bowl. A delicious granola recipe can be found here and here is a tutorial on how to make your own plant-based yogurt.
- Easy Vegan Waffles
Instead of sugar, use maple syrup or another sweetener if you don’t consume sugar.
- Peanut Butter & Jelly Oats
- Berry Yogurt Fruit Bowl
Simply puree frozen berries with yogurt and serve with fresh seasonal fruit.
- Tonka Porridge
- Gingerbread Pancakes
- Vegan Omelette
For the filling, you can sauté some kale and mushrooms. Or even small amounts of other vegetables that you have bought for the other recipes.
- Zoodles with Kale Pesto
- Winter Rolls with Tahini-Peanut Dressing und Lentil Salad
- Hummus with leftover vegetables from the winter rolls and Red Cabbage Miso Soup
Cook the soup from the leftover red cabbage. The rest of the vegetables that you have leftover from the winter rolls (e.g. carrots, beet, celeriac) you cut into sticks and enjoy them with hummus.
- Quick Stir Fry with leftover Vegetables and Quinoa
Any vegetable leftover from this week’s dishes you divide into two groups. One group, you use for the lentil stew. The rest you cut into strips, fry in a wok, deglaze with a little soy sauce and serve with cooked quinoa.
- Red Cabbage Miso Soup with toasted wholemeal bread and crisp seasonal salad
Choose a green salad that is in season. You can top it with roasted seeds and nuts.
- Smokey Lentil Stew
Instead of the vegetables listed in the recipe, use whatever is leftover from this week. You can also serve a fresh salad with it.
- Raw Buddha Bowl
The Buddha Bowl is simply made up of different seasonal vegetables. For a little more protein, you can add a portion of cooked edamame. You can find out how to create a Buddha Bowl here.
- Vegan Fondue
- Roasted Miso-Vegetables (recipe in German) with Taboulé and Bean Dip
For the miso vegetables use seasonal vegetables of your choice. The recipe for the taboulé salad is exclusive to my e-book (so the ingredients are not on the shopping list).
- Pasta with Hummus and crisp seasonal salad
For the recipe, you can use ordinary hummus and pea or chickpea pasta. For the salad, choose a green salad that is in season.
- Brotzeit mit Kale Pesto and Bean Dip and Lentil Salat
- Smokey Lentil Stew
Instead of the vegetables listed in the recipe, use whatever is left over from this week. You can also serve a fresh salad with it.
- Buckwheat Patties with Mashed Potatoes & Sauce
Again, you are welcome to serve a fresh salad with it.
- Seasonal fruits so that you get 2-3 servings of fruits per day.
- Nuts so that you get to 30g of nuts per day.
- Raw vegetables with hummus or bean puree.
! Don’t forget to mix some greens into your food 1 to 2 times a day. Goes wonderfully in the form of a crisp green salad.
other Snack ideas:
- No Bake Lemon Cheesecake
- Raw vegan Snicker Bars (recipe will go online on Sunday)
Vegan Weekly Menu Plan to download:
If you find this vegan weekly meal plan helpful and use it, I would love your feedback here in the comments. If you share your creation of this recipe on Instagram, please don’t forget to link @velvetandvinegar and use the hashtag #velvetandvinegar. So my community and I won’t miss your contribution.
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