The Ultimate Guide to Vegan Meal Planning: Tips, Tricks, and Recipes
It seems as if the latest hot topic in health and wellness is how to go vegan. The popularity of veganism has surged in the last few years due to the massive efforts made to educate the public on environmental sustainability, animal welfare, and personal health. As more people embrace a plant-based lifestyle, the importance of efficient vegan meal planning becomes increasingly evident. Whether you’re a seasoned vegan or considering transitioning to a more plant-based diet, mastering the art of meal planning can make all the difference in maintaining a balanced, nutritious, and satisfying diet.
My Vegan Transition Story
During the pandemic, like many of us, I was searching for the next thing to binge on Netflix. I stumbled across the documentary Seaspiracy that had just been released and decided to give it a try. This caught my interest and I continued to educate myself on the effects of meat consumption from other documentaries such as What the Health, Cowspiracy, and The Game Changers.
These documentaries shine a light on the how detrimental to our health and our planet current meat consumption habits are. In addition, they also highlight how inhumane the practices of factory farming are to the animals. I realized that as as a family we could make an impact by choosing what I put on my and my family’s plates. This is where my vegan journey began. If you are interested in learning more about a vegan diet and its benefits I recommend checking those documentaries out on Netflix.
Why Vegan Meal Planning Matters
Meal planning is the cornerstone of a successful vegan lifestyle. It enables you to ensure that your diet is not only nutritionally sound but also diverse, delicious, and budget-friendly. By thoughtfully selecting ingredients and recipes in advance, you can avoid last-minute temptations, reduce food waste, and simplify your shopping trips.
Tips for Effective Vegan Meal Planning
1. Start with the Basics
If you are not already familiar with how to build a balanced plate then check out the Canada Food Guide for a quick overview. Try to plan a balanced plate of grains, vegetables, fat and a protein. Also familiarize yourself with what snacks are vegan friendly. I like to keep snacking simple with fresh fruit, nuts, veggies and hummus, vegan homemade muffins or banana bread. For some simple snack recipes you can check out this blog post or subscribe to my newsletter to receive an e-book with four simple vegan snack recipes.
2. Plan Your Meals Weekly
Set aside time each week to plan your meals. Simply jot down in a notes app or use Canva to create a free meal plan template if you want something more visually appealing. Planning ahead allows you to make it easier on yourself when grocery shopping.
3. Experiment with Caution
Explore vegan websites, and social media platforms for recipe inspiration. You can check out my blog for simple recipe inspiration. Some other blogs I enjoy are The Minimalist Baker and It Doesn’t Taste like Chicken.
Experiment with different cuisines as a theme for different nights of the week to make things more exciting. Here are some theme nights in my house:
- Mexican Night (Tacos or burritos)
- Pasta Night
- Asian Night (Stir fries or fresh spring rolls)
- Breakfast for Dinner
A word of caution on experimenting – don’t try to make every meal a new recipe to you. Instead try one new recipe a week or every other week. If you are starting out your journey towards a more plant based diet then take your typical staple meals and swap out the meat for a plant based alternative. A simple example is if you enjoy stir fry and noodle dishes, swap the meat out for tofu or edamame.
4. Embrace Batch Cooking
Simplify meal preparation by batch cooking staples such as grains, beans, and sauces for the week. Also batch cooking meals to last you for 3-4 days can make things more manageable. I usually cook 2 meals a day that will last our family for 3 days worth of lunches and dinners.
5. Stock Your Pantry
Maintain a well-stocked pantry with vegan staples such as grains, canned and dried beans, spices, and condiments. Having essential ingredients on hand makes meal preparation faster and more convenient.
6. Incorporate Convenience Foods Wisely
If you are fairly new to the vegan lifestyle don’t be afraid to incorporate some convenience foods. If you are feeling worried about the transition then opting for some plant-based meat alternatives can be a great gateway into simplifying vegan eating.
7. Don’t Rush it
Don’t overcommit to too much at once. Learning new recipes and new ways of cooking takes time. Whether you are attempting to reduce your meat consumption or become 100% vegan I would suggest a gradual approach. If sustainability is your main concern, not everything needs to be perfect. A recent study has shown that a reduction of meat consumption by 75% can be quite sustainable for planetary health (See Article Here).
Sample Vegan Meal Plan
Like with any diet, there are different levels of difficulty when it comes to recipes. I gathered some of my favourite simple recipes from my blog and other blogs to create a sample weekly meal plan to help you get started. I linked all of the recipes below.
In this meal plan you will be eating the same meal at least 2 or 3 times in the week. The servings are based on two adult portions, you can adjust based on your individual needs.
Items you will be making:
- Green Chickpea Curry ( I doubled this recipe)
- Tofu Souvlaki ( Double the recipe and don’t bother with the skewers, just bake them without)
- Salad Dressing (Recipe Below)
- Roasted Potatoes (Recipe Below)
- Chickpea Salad
- Lentil Butternut Squash Soup
- Tofu Salad Wraps
- Vegan Mac & Cheese ( I add 1 cup of frozen peas to boil with the pasta)
- Banana Nut Oatmeal (Recipe Below)
- Avocado Kraut Toast (Recipe Below)
- Chia Pudding
- Chocolate covered dates
- Banana Bread
- Hummus
- Side Salad (Optional) – There is no recipe for this one, throw together your favourite lettuces, onions, peppers, cucumbers and add your favourite nut or seed for crunch.
Vegan Black Bean Burger
Equipment
- 1 Food Processor or Potato Masher
Ingredients
- 3 cups black beans (2 19oz cans, or 1 cup dried)
- 2 1/2 tsp avocado oil (divided)
- 1 small onion chopped
- 3-4 cremini mushrooms chopped
- 1/2 cup oat flour certified gluten free*
- 1/2 tbsp chilli powder
- 1/2 tbsp smoked paprika
- 1/2 tsp salt
- 1/2 tsp garlic power
- 1/2 tsp cumin
- 1/2 tbsp ketchup
- black pepper to taste
Instructions
- Preheat oven to 375 F.
- Drain, rinse and pat dry your canned black beans. If you are making dried beans make sure to pat them dry before mashing.
- Add 2 teaspoons of oil to a warm frying pan and sauté onions and mushrooms until soft and fragrant. (about 5-7 minutes)
- If you are using a food processor skip to step 5. Add black beans and sautéed onions and mushrooms to a large bowl and mash with a potato masher until most of the beans are smashed. Leave a small amount of black beans un-mashed to add texture. Add oat flour, ketchup and spices and mix together.
- If you are using a potato masher skip to step 7. If you are using a food processor add beans, oat flour, sautéed onions and mushrooms and pulse together until most of the beans are mashed.
- Transfer mixture out of the food processor into a large bowl. Add in all spices and ketchup and mix together.
- Add 1/2 teaspoon of avocado oil a parchment paper or silicon mat lined baking sheet.
- Use a 1/2 cup scoop and scoop out the mixture and form into burger patties and place onto the baking sheet. It will be quite sticky so wet your hands in cold water to help. You should be able to form 7-8 patties.
- Bake for 20 minutes then carefully flip each burger patty. If the patty is hard to flip let it bake for 3-5 more minutes before flipping.
- Bake for an additional 10 minutes then let cool in the pan for 15 minutes. They should firm up once cool.
- Enjoy with your favourite burger bun or lettuce buns and your favourite burger toppings.
Notes
Roasted Little Potatoes
Ingredients
- 4 cups little potatoes chopped into 1/4s
- 2 tbsp avocado oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 2 tsp dried oregano
- 2 tsp dried thyme
- 1/2 tsp sea salt
- 1/8 tsp black pepper
Instructions
- Preheat oven to 400 F.
- Chop 4 cups worth of little potatoes into quarters and place on a baking sheet
- Drizzle avocado oil over top the potatoes
- Sprinkle garlic powder, smoked paprika, organo, thyme, salt and pepper over top of the potatoes
- Mix in spices and oil with a spoon. Once seasoning is well mixed in make sure the potatoes are all flat on the baking sheet.
- Bake for 30 minutes or until for tender with a crispy outer layer.
Tahini Salad Dressing
Equipment
- 1 Whisk
- 1 Hand Mixer optional
Ingredients
- 1/4 cup Tahini
- 1/4 cup + more Water*
- 3 tbsp Tamari (low sodium)
- 1 tbsp Apple Cider Vinegar
- 1 tbsp Lemon Juice
- 1/4 tsp Garlic Powder
- 1/4 tsp Maple Syrup
Instructions
- Add all your ingredients to small bowl then whisk together or use a hand mixer on a low setting to blend together.
- Store in the fridge for up to one week.
Notes
Avocado Sauerkraut Toast
Ingredients
- 1/2 Large Avocado (or 1 small one)
- 2 Slices Sourdough Bread (or any bread of choice)
- 2-4 Tbsp Sauerkraut*
- Black Pepper To Taste
Instructions
- Evenly scoop out your avocado onto each slice or bread and mash
- Sprinkle as little or as much sauerkraut as you like
- Add black pepper to taste
Notes
Banana Nut Oatmeal
Equipment
- 1 Medium Sized Pot
Ingredients
- 1 Cup Rolled Oats
- 2 Cups Water
- 1/2-1 Cup Soy or plant milk of choice*
- 2 Tbsp Peanut Butter
- 1 Banana
- 1/4 Cup Walnuts
- 1/4 Cup Hemp Hearts
- 1 Dash Cinnamon optional
- 1 Dash Maple Syrup optional
Instructions
- Add oats and water to medium pot. Cook stovetop on medium heat until most of the water has been absorbed.
- Add soy milk and peanut butter and cook to your desired creamy texture
- Remove from heat and add in cinnamon, banana, walnuts, hemp hearts and maple syrup.
- Portion into two servings and enjoy.