Going Vegan? Start With This 2-Week Easy Vegan Meal Plan + Shopping List
At the beginning of 2020, one of our editors and her boyfriend decided to go vegan for two weeks to see how they felt. While there were occasional bouts of more energy, it’s hard to determine whether that came from eating vegan or from working out more consistently, as well. Regardless, it was surprising how easy it was for them to find delicious vegan meals and left them free from craving meat, cheese, or dairy.
We will admit that it took at least an hour to come up with this 2-week vegan game plan, so we’re sharing all of the details here so you can just focus on cooking & eating! The two-week meal plan below is for two people, so feel free to adjust as needed based on how many people you’ll be feeding.
Easy Vegan Meal Prep Lunch Recipes
Broccoli Caesar Salad via Half Baked Harvest Super Simple
(serves 5-6)
Directions:
Whisk the Caesar dressing ingredients together in a large bowl: 1/2 cup of olive oil, lemon juice, tahini, Dijon mustard, garlic, and 2 tablespoons of water. Once whisked, add the vegan Parmesan and a pinch of salt, pepper & red pepper flakes.
**if you can’t find vegan Parmesan or don’t want it, you can omit & it still tastes delicious!
(optional step) If you’re not a fan of raw broccoli (taste or smell!), sauté the broccoli florets with the oil of your choice in a pan until bright green & tender to your liking. Let cool.
Add nearly the whole bag of kale and the broccoli to the bowl. Massage the dressing into the greens for 1-2 minutes & let sit at room temperature for 10+ minutes.
Divide into bowls or meal-prep containers & add 1/2 an avocado to each when ready to eat for ultimate freshness.
Ingredients:
1 bag of pre-washed, shredded kale
2 heads (or 1 bag) of broccoli, cut into florets and chopped
2-3 avocados (you will use 1/2 of an avocado per salad)
1/2 cup plus 3 tbsp extra-virgin olive oil
1 lemon, juiced
2 tbsp tahini
2 tsp Dijon mustard
1 garlic clove, minced
Crushed red pepper flakes, to taste
Salt & pepper, to taste
1/4 cup parmesan (optional)
Croutons, optional (homemade or store bought)
Fusilli with Broccoli, Sundried Tomatoes, Vegan Pesto & Toasted Pine Nuts
(serves 6)
Directions:
Cook the fusilli according to the package instructions. Add some olive oil to the water once boiled for extra flavor!
Toast pine nuts for 1 minute (or until fragrant) in pan.
Sauté broccoli florets in a pan with oil of your choice and seasoning (salt & pepper will do just fine) until bright green and to the texture of your liking. Add in the sundried tomatoes to the sauté pan for 1-2 minutes.
Once the fusilli is cooked, drain & combine in a bowl with the pesto, sundried tomatoes & broccoli. Top each dish with toasted pine nuts & enjoy!
Ingredients:
1 pound of dry fusilli pasta, cooked according to package
**any pasta will work, but we love that fusilli grabs the pesto for a punch of flavor, but orzo is delicious too!
1 head (or bag) of broccoli, cut into florets
1/2 cup sundried tomatoes
1/4 cup of pine nuts
1 cup of vegan pesto (we love the kale, cashew & basil pesto from Trader Joe’s)
Glowing Lentil Soup via Oh She Glows
(serves 5-6)
**it’s tastier than it looks, we promise!
Directions
In a large pot, add the oil, onion & garlic. Stir & sauté over medium heat for 4-5 minutes.
Stir in the spices (turmeric, cinnamon, cumin & cardamom) until combined. Continue cooking for another minute.
Add the can of diced tomatoes, coconut milk, red lentils, vegetable broth, salt, pepper, red pepper flakes and/or cayenne. Stir to combine and bring to a large boil.
Once boiling, reduce heat to medium-high and simmer uncovered for 18-22 minutes until the lentils are tender.
Turn off the heat and stir in the bag of baby spinach until wilted.
Add lime juice to taste.
Ingredients
1.5 tbsp extra-virgin olive oil
2 cups diced yellow onion (1 medium)
2 large garlic cloves, minced
2 tsp ground turmeric
1 1/2 tsp ground cumin
1/2 tsp cinnamon
1/4 tsp ground cardamom
1 14-ounce can diced tomatoes with juices
1 14-ounce can full-fat coconut milk
3/4 cup red lentils, rinsed & drained
3 1/2 cups low-sodium vegetable broth
1/2 teaspoon fine sea salt
Freshly ground pepper
Red pepper flakes
1 package baby spinach
2 tsp fresh lime juice
Couscous & Veggies via Hello Fresh
(serves 4-6)
**full disclosure, this photo includes grilled halloumi, but for the vegan challenge, we used sriracha baked tofu instead.
Directions:
Prepare the vegetables by cutting the zucchini into long, thin wedges; cut the red onion into 1-inch wedges; mince one of the onion wedges for the couscous; zest and quarter the lemon; halve or quarter the grape tomatoes; chop the cilantro or parsley leaves and stems.
Cook the couscous and onion with a bit of olive oil in a pot over medium-high heat until the onion is softened and the couscous is lightly toasted. Add vegetable stock (or water) to the pot and bring to a boil. Once boiling, cover and reduce to a low simmer. Cook until couscous is tender (6-8 minutes).
Coat the protein of your choice (tofu or tempeh) with za’atar seasoning and grill over medium-high heat.
Once couscous is ready, stir in the tomatoes, lemon zest, half of the roasted veggies, half of the cilantro or parsley, and a squeeze of lemon juice. Season with salt & pepper.
When serving, top with tofu or tempeh and the remaining roasted vegetables and cilantro or parsley. Garnish with remaining lemon wedges!
Ingredients:
1 cup dry Israeli couscous, cooked according to package
1 cup grape or mini tomatoes
1 red onion
2 large zucchini (3 small zucchini)
1 lemon
3/4 cup vegetable broth or water
Tofu or tempeh
1 tsp sumac***if you don’t have sumac, add some salt + lemon zest! 1 tbsp za’atar seasoning
**if you don’t have any on hand, blend dried herbs like oregano or thyme with cumin, coriander & if you have it…sumac!
Cilantro or parsley – your choice!
Easy Vegan Dinner Recipes
Indian Coconut Butter Cauliflower via Half Baked Harvest
(serves 4)
Directions:
Preheat the broiler to high.
In a large bowl, combine the cauliflower, 1/3 cup coconut milk, garlic, 1 tbsp ginger and salt. Marinate for 10 minutes. Spread she cauliflower onto a baking sheet and broil for 3-4 minutes.
Heat a large skillet to medium heat and add olive oil and onion. Cook for 5 minutes. Stir in the spices (garam masala, curry powder, turmeric and cayenne) and cook for one minute.
Add the tomato paste and remaining 2 cups of coconut milk, and stir to combine. Bring to a boil and cook for 5 minutes or until the sauce thickens. Stir in the coconut oil and add the cauliflower from the oven. Continue stirring occasionally until the sauce thickens even more so.
Remove from heat and stir in the cilantro. Serve over bowls of Basmati rice with fresh naan.
Ingredients:
1 large head cauliflower, cut into florets OR 1 bag of pre-cut cauliflower
2 1/3 cups canned full fat coconut milk
4 cloves garlic, minced
2 inches fresh ginger, grated
Salt and pepper
1/2 yellow onion, chopped
1 tbsp garam masala
2 tsp yellow curry powder
1/2 tsp turmeric
1 tsp cayenne pepper
1 6-ounce can tomato paste
2 tbsp coconut oil
1/4 cup fresh cilantro, roughly chopped
steamed rice and naan, for serving
Fajita Burrito Bowls
(serves 6)
Directions:
Prepare fajitas: slice bell peppers and red onion and sauté in a skillet with avocado oil (or another oil with a high smoke point). Once cooked close to your liking & slightly tender, add taco seasoning & a splash of balsamic vinegar.
Heat 1 brown rice packet for every two burrito bowls. Pour into bowl and add juice of one lime, 1/4 cup cilantro, and salt & pepper to taste.
Heat 2 cans of refried black beans and use 1/3 of the container for every two burrito bowls. Divide black beans into bowl.
Top bowls with hot fajita vegetables, 2-3 tbsp of hot pico de gallo, 1-2 tbsp of guacamole & your favorite hot sauce.
Ingredients:
Brown rice packets from Trader Joe’s
3 limes
3/4 cup cilantro
3 bell peppers
1 red onion
2 tbsp taco seasoning (we use this homemade recipe)
1 tsp balsamic vinegar
2 cans refried black beans (we love the one from TJs!)
2 tubs of hot pico de gallo (we love the one from TJs!)
1 tray of hot guacamole from Trader Joe’s
Cholula or favorite hot sauce!
Veggie Burgers THREE Ways
(serves 6-8)
**full disclosure, this photo includes pepper jack cheese, but for the vegan challenge feel free to use vegan cheese or go without.
Classic Burger:
Add ketchup and mustard to bottom bun. Press slices of 1/2 an avocado into top bun.
Top bottom bun with Beyond Meat burger patty, red onion & greens. Feel free to add a slice of vegan cheese or go without.
Asian Barbecue Burger:
Add sriracha barbecue and horseradish (or spicy mustard) to bottom bun. Press slices of 1/2 an avocado into top bun.
Top with Thai Sweet Chili burger patty, red onion, spicy pickles, serrano peppers & greens.
Southwest Burger:
Mix adobo sauce with vegan mayonnaise to create chipotle mayo and add to bottom bun. Press slices of 1/2 an avocado into top bun.
Top bottom bun with Dr. Praeger’s burger patty, red onion, serrano peppers & greens.
Ingredients:
Whole wheat burger buns
Sriracha barbecue sauce (we love the one from Trader Joe’s!)
Ketchup
Mustard
Horseradish and/or spicy mustard
Spicy pickles
Vegan mayonnaise
Chipotle peppers in adobo sauce (or just adobo sauce)
Red onion
Green onion, chopped
Avocados (1/2 an avocado for each burger)
Lettuce leaves, arugula or baby spinach
Serrano peppers
Veggie Burger Options:
Dr. Praeger’s California Veggie Burgers
Beyond Meat burger patties
Thai Sweet Chili veggie burger patties from Trader Joe’s
Avocado Toast with Spicy Hummus + Hot Sauce
(serves 4)
Directions:
Use a toaster to toast the bread of your choice.
Meanwhile, dice one avocado per two slices of bread and then mash with a fork. Add salt, pepper, red pepper flakes, and everything-but-the-bagel seasoning for flavor. Mix together so the flavors are incorporated but not so much that your avocado has turned into a purée.
Apply a layer of spicy hummus to each slice of bread (we use about 1 tbsp of hummus per slice of bread.
Apply the equivalent of half of an avocado to each slice of bread.
Top with hot sauce! Feel free to also add arugula, burst tomatoes, or anything you are feeling at the moment or have handy.
Ingredients:
8 slices of bread of your choice (we use Ezekiel low-sodium)
4 avocados
1 tub (7-8oz.) of spicy hummus (we use the one from Trader Joe’s)
Hot sauce (we love the habanero hot sauce from Trader Joe’s)
Salt
Pepper
Red pepper flakes
Everything But The Bagel Seasoning from Trader Joe’s (optional)
2-Week Vegan Shopping List
Pre-Made / Protein:
1 tray of Beyond Meat burger patties
1 tub of spicy hummus (7-8oz.)
1 tray of hot guacamole (Trader Joe’s again)
1/4 cup vegan Parmesan cheese (optional)
2 tubs of hot pico de gallo (Trader Joe’s is great!)
1/4 cup pine nuts
Tofu or tempeh
Frozen:
Pack of 3 brown rice packets
Pack of Dr. Praeger’s California Veggie Burgers
Pack of Thai Sweet Chili veggie burger patties from Trader Joe’s
Oils & Spices:
Balsamic Vinegar
Cardamom, ground
Cayenne
Chili powder
Cholula or your favorite hot sauce!
Cinnamon, ground
Coconut oil
Cumin, ground
Curry powder, yellow
Everything But The Bagel seasoning from Trader Joe’s (optional)
Garam masala
Garlic powder
Habanero hot sauce (Trader Joe’s has a great one!)
Olive oil, extra-virgin
Onion, dried
Oregano
Paprika
Pepper
Red pepper flakes
Salt
Sumac
Tahini
Turmeric, ground
Za’atar seasoning (optional)
Produce:
11-12 avocados (put them in the fridge once ripe & they’ll last SO much longer!)
5-ounce package baby spinach
3 bell peppers (red, yellow, orange, green, your pick!)
3 heads of broccoli
1 large head of cauliflower
1 bunch of cilantro (get an extra if you opt out of parsley)
Garlic (need 7 cloves)
2 inches fresh ginger
1 bunch of green onions
1 cup grape tomatoes
1 bag of shredded kale
1 head of lettuce or bag of arugula or baby spinach
2 lemons
4 limes
1 bunch of parsley (or sub cilantro, for couscous meal)
3 red onions (medium-large)
4 serrano peppers
4-ounces sundried tomatoes
2 yellow onions (medium)
2-3 zucchini
Pantry:
1-2 cups basmati rice
2 14-ounce cans refried black beans
8 slices of bread of your choice (we use Ezekiel low-sodium)
1 can chipotle peppers in adobo sauce
3 14-ounce cans full-fat coconut milk
Croutons, optional
Horseradish
1 cup Israeli couscous
Ketchup
Mayonnaise, vegan
Mustard (spicy, regular & Dijon)
Naan
1 pound of dry fusilli pasta
1 cup (8 oz.) pesto (we love the kale, cashew & basil pesto from Trader Joe’s)
Pickles, spicy
Red lentils
Sriracha barbecue sauce (Trader Joe’s has a great one!)
14-ounce can diced tomatoes
6-ounce can tomato paste
4 1/2 cups low-sodium vegetable broth
Whole wheat burger buns
Like our editor experienced, this 2-week exercise will force you to be creative & spend more time in the produce section of the grocery store. Even as life-long vegetarians, we agree that it would be difficult to go vegan forever (we’re suckers for cheese!), but our eyes were definitely opened and we’re already choosing to make meals in lieu of dairy if it’s not necessary!
Looking for more food inspiration? How about trying this perfect paloma cocktail to pair with your burrito bowls? Or add even more recipes to your repertoire by treating yourself to a new cookbook! And while you’re at it, deck out your space with some new Studio McGee x Target items that we’ve been eyeing.
Let us know in the comments or on Instagram if you end up making any of these vegan recipes! Please also share the links or recipes to other vegan dishes that you love in the comments so we can all enjoy!