Your 1-Week Vegan Meal Plan: Easy Plant-Based Eating

A plant-based diet can improve health, prevent disease and heal the planet. Whether you are already following a plant-based diet or are adopting one part time, studies show that eating a vegan diet may reduce your risk of cancer. And adopting a plant-based diet can lead to improvements in blood pressure, reductions in heart disease, and a lower risk of developing type 2 diabetes.

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The recipes

Harvest Fall Salad

This hearty salad includes a combination of savory and sweet flavors such as sweet potatoes, quinoa and black beans. Get the recipe here.

Chickpea Avocado Smash Wraps

Enjoy a duo of healthy lunch wraps with ingredients that are reminiscent of three favorite dips – hummus, guacamole and pesto – for a tasty explosion of flavors. Get the recipe here.

Pumpkin Pie Smoothie

This protein-rich smoothie tastes like pumpkin pie but doesn’t come with the sugar crash. Get the recipe here.

Pumpkin Tacos

Enjoy tacos with a seasonal fall twist by using pumpkin instead of meat. Featuring homemade refried black beans and guacamole, these tacos are uber satisfying. Get the recipe here.

Sweet Potato Chickpea Hash

This colorful hash is filled with nutritious, vitamin-filled produce. For a fast morning, prepare the hash the night before and reheat it with the spinach in the morning. Get the recipe here.

Apple Cinnamon Breakfast Quinoa

When you think of a hot breakfast bowl, it doesn’t have to start with oats. Here, we use protein-rich quinoa mixed with apple and warming spices to fuel your morning. Get the recipe here.

Buffalo Cauliflower with Tempeh Ranch Salad

When eating plant-based, you don’t have to give up meaty, satisfying buffalo wings. Get the recipe here.

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The 1-week meal plan

You can follow your weekly meal plan via the chart below, or print out this downloadable meal plan here to keep with you on the go.

	Breakfast	Lunch	Dinner	Total Nutrients
Monday	Pumpkin Pie Smoothie	Harvest Fall Salad	1 serving Buffalo Cauliflower with Tempeh Ranch Salad (save leftovers)	Calories: 1,847 Fat: 92 g Sat. Fat: 43 g Carbs: 204 g Fiber: 42 g Sugars: 81 g Protein: 71 g Sodium: 2,352 mg Cholesterol: 0 mg
Tuesday	Apple Cinnamon Breakfast Quinoa	Chickpea Avocado Smash Wraps	1 serving Buffalo Cauliflower with Tempeh Ranch Salad (leftovers)	Calories: 1,525 Fat: 65 g Sat. Fat: 12 g Carbs: 210 g Fiber: 44 g Sugars: 67 g Protein: 48 g Sodium: 1,782 mg Cholesterol: 0 mg
Wednesday	Sweet Potato Chickpea Hash (save leftovers)	1 serving Buffalo Cauliflower with Tempeh Ranch Salad (leftovers)	1 serving Pumpkin Tacos (save leftovers)	Calories: 1,564 Fat: 69 g Sat. Fat: 30 g Carbs: 204 g Fiber: 51 g Sugars: 46 g Protein: 52 g Sodium: 2,558 mg Cholesterol: 0 mg
Thursday	Apple Cinnamon Breakfast Quinoa	1 serving Buffalo Cauliflower with Tempeh Ranch Salad (leftovers)	1 serving Pumpkin Tacos (leftovers)	Calories: 1,556 Fat: 66 g Sat. Fat: 20 g Carbs: 215 g Fiber: 46 g Sugars: 66 g Protein: 48 g Sodium: 1,742 mg Cholesterol: 0 mg
Friday	Sweet Potato Chickpea Hash (leftovers)	1 serving Pumpkin Tacos (leftovers)	Harvest Fall Salad	Calories: 1,772 Fat: 79 g Sat. Fat: 37 g Carbs: 235 g Fiber: 57 g Sugars: 65 g Protein: 49 g Sodium: 2,011 mg Cholesterol: 0 mg
Saturday	Apple Cinnamon Breakfast Quinoa	Chickpea Avocado Smash Wraps	1 serving Pumpkin Tacos (leftovers)	Calories: 1,447 Fat: 62 g Sat. Fat: 16 g Carbs: 204 g Fiber: 49 g Sugars: 49 g Protein: 39 g Sodium: 928 mg Cholesterol: 0 mg
Sunday	Pumpkin Pie Smoothie	Chickpea Avocado Smash Wraps	Harvest Fall Salad	Calories: 1,738 Fat: 88 g Sat. Fat: 39 g Carbs: 193 g Fiber: 45 g Sugars: 64 g Protein: 62 g Sodium: 1,538 mg Cholesterol: 0 mg

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Shopping list

Proteins and dairy

• 1 8-oz package organic tempeh
• 1 package plant-based protein powder

Veggies and fruits

• 3 avocados
• 3 small apples
• 5 avocados
• 3 large sweet potatoes
• 1 head cauliflower
• 1 cucumber
• 1 red bell pepper
• 1 small yellow onion
• 2 heads romaine lettuce
• 1 bag baby spinach
• 2 limes
• 1 large head garlic
• 1 bunch fresh basil
• 1 bunch fresh cilantro
• 1 bunch fresh dill
• 2 4-oz bags dried cranberries
• 1 baking pumpkin or butternut squash
• 6 tomatoes

Whole grains

• 1 bag quinoa
• 1 bag brown rice flour
• 14 7-inch corn tortillas

Nuts, seeds and oils

• 1 bottle extra-virgin olive oil
• 1 jar coconut oil
• 1 14-oz can full-fat coconut milk
• 1 32-oz carton unsweetened almond milk
• 1 jar unsweetened nut butter (any kind)
• 6 oz raw almonds
• 1 bag ground golden flaxseed

Pantry staples

• 1 15-oz BPA-free can pumpkin purée
• 2 15-oz BPA-free cans chickpeas
• 2 15-oz BPA-free cans black beans
• 1 bottle apple cider vinegar
• 1 bottle reduced-sodium buffalo hot sauce
• 2 bottle reduced-sodium tamari or soy sauce
• 1 jar Dijon mustard 1 bottle pure vanilla extract
• 1 bottle pure maple syrup
• 1 bottle freeze-dried chives
• 1 bottle dried parsley
• 1 bottle cayenne pepper
• 1 bottle chile powder
• 1 bottle ground cinnamon
• 1 bottle ground cloves
• 1 bottle garlic powder
• 1 bottle ground ginger
• 1 bottle ground nutmeg
• 1 bottle ground black pepper
• 1 bottle sea salt

Download the shopping list here.