Vegan Weekly Menu Plan 5/21

This post is also available in: Deutsch

Happy Friday and nice you are here!
Vegan weekly plan for a balanced and stress-free week is back today. Get inspired and have fun with healthy cooking!

As always, the plan will help you to eat balanced, healthy, and vegan. This week I left out the shopping list and the Meal Prep Plan. That’s because many people have given me feedback that they pick specific dishes and then write a list themselves. If you’re still looking for a template for your grocery list, here’s one. Let’s see how that goes otherwise, there will be a list again next week.

If you’ve signed up for the newsletter, the weekly plan will come directly to your inbox 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 sustainable.

Vegan Weekly Menu Plan 5/21:

Breakfast

Pink Berry Smoothie Bowl
Choose frozen berries as a topping since berries are not seasonal right now. Round out bowl with nuts and seeds and incorporate 1 tbsp ground flax seeds with the smoothie.
Piña Colada Yogurt Bowl
Just use plant-based yogurt, mix in 1 tbsp of ground flax seeds, and serve with toasted coconut flakes, nuts, and pineapple. I have a lot of pineapple from gebana at the moment. Therefore the recipe. Feel free to use dried pineapple or just go for seasonal fruits.
Pink Smoothie Bowl
Don’t forget to add 1 tbsp of ground flax seeds to the smoothie.
Berry Vanilla Overnight Oats
Winter Fruit Salad
Simply chop up delicious winter fruits (oranges, tangerines, grapefruits, apples, and pears), sweeten with a little maple syrup and let them sit in their own juices overnight. Serve with crunchy nuts and ground flax seeds.
Sweet Couscous Bowl
Nuts, seeds and ground flax seeds also go well with this.
Lemon pancakes with blueberries
The recipe is available in my e-book.

Lunch

Pita Pockets with Lentil Balls
For the pita pockets, simply omit the seitan and fill with lentil balls instead. Instead of cucumbers and tomatoes, you can also fill them with carrots, pickled beet, and white cabbage.
Brussels Sprouts Soup with vegan Sausage Salad
For the sausage salad, this vegan meatloaf is very good.
Mashed potatoes with cabbage vegetables on cream sauce
For the cabbage vegetables, simply cut various types of cabbage, e.g. savoy cabbage, kale, and/or Chinese cabbage into fine strips, cover and steam in a pan, and season with vegetable cream. You can refine the sauce with white wine, mustard, saffron, or capers.
Ramen with Wheat Berry Salad
Instead of the sun wheat (Ebly), you can also use buckwheat, bulgur, or whole-wheat couscous.
Ramen with Wheat Berry Salad
Instead of the wheat berry, you can also use buckwheat, bulgur, or wholemeal couscous.
Potato salad with steamed vegetables and tofu
It’s best to prepare the potato salad the day before and let it sit overnight. Serve with seasonal vegetables (beet, carrots, pumpkin, parsnip & salsify) steamed and spicy smoked tofu.
Leftover Buddha Bowl
For inspiration on how to put together a Buddha Bowl, click here.

Dinner

Pasta casserole with peas and spinach
Pasta casserole with peas and spinach
Martini Pasta with salad
This is a non-vegan recipe that you can simply veganized. Just replace the butter with vegan butter and leave out the parmesan-crumble and add some soy cuisine and vegan ricotta to the sauce instead. When buying spirits, make sure that not every martini (dry vermouth) and gin is vegan. You can find a good list here. Personally, I’m not as strict here, but I wanted to mention it anyway.
Green Lentil Stew with salad
Green Lentil Stew with salad
Jackfruit Pizza
Mushroom Risotto

Snacks

seasonal fruits so that you get 2-3 servings of fruits per day.
Nuts so that you get to 30g of nuts per day.
Serve a fresh crunchy green salad with seeds and seeds with your evening meals.

other Snack ideas:

Vegan Doughnuts without frying (recipe will go online on Sunday).

Vegan Weekly Menu Plan 5/21 to download:

Download here

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.

By subscribing to my newsletter, you also get access to my ebook and other freebies, as well as exclusive offers & content directly to your inbox. I also regularly send you the latest recipes, personal insights and interesting tips and tricks on vegan nutrition and sustainability.
You can also contact me directly via the newsletter by simply replying to my emails. This allows me to respond more specifically to your questions and wishes. I am happy to welcome you as part of my community!

Read you soon
Your Sarah