Vegan Dinner Meal Plan: 7 Recipes For the Week with Shopping List

Vegan Dinner Meal Plan: 7 Recipes For the Week with Shopping List! This is a great resource for those of you who are busy and struggling to figure out what to make for dinner.

Customized Shopping List

I created this weekly Vegan Dinner Meal Plan because I have had quite a few readers request it. I was already toying with the idea of creating one, so it seemed like the next logical step.

Just the fact that readers are asking for a vegan meal plan tells me that many of you would like one. Some readers also requested a shopping list, so that tells me that a shopping list is an important feature in a meal plan.

Not only do I have a shopping list for you all, but I have included the number to each recipe in case there is a recipe you don’t find appealing, or are allergic to a main ingredient so that you can exclude those ingredients.

I also made a list with boxes to check off what you need so that you don’t buy something you already have.

Four Main Ingredients

I tried to include recipes here in the same way that I plan my recipes for the week: around several main ingredients. It makes things much easier because nothing goes to waste. Many times I prep a vegetable and use it in two different recipes.

For instance, you will find cauliflower rice used in two recipes, but with different flavor profiles.

Not to worry, just because there are the same ingredients running through the recipes, you won’t feel like you are eating the same thing over and over again. I have included a few different cuisines.

Also, I should note that I have included the same ingredients only a couple of times each, so that you won’t get bored with the same vegetables over and over again.

The Main Vegetables In These Recipes Are

• cauliflower
• corn
• red bell pepper
• yellow squash / zucchini

The recipes that I have included serve approximately four people each, so if you are feeding two people, keep that in mind. Also, depending upon the ripeness of your produce, you may want to change the order of the meals around.

I put the meals in order of what made sense to me. For instance, I put the Cornmeal Baked Avocado Tacos a few days after grocery shopping because mine usually aren’t ripe until a few days later. That’s assuming you shop on the weekend and start this meal plan on Monday. Also, I put the recipes with a couple more steps at the end of the week so that they could be made on the weekend.

1. Crispy Teriyaki Tofu and Cauliflower Rice

This Crispy Teriyaki Tofu and Cauliflower Rice has sweet and savory teriyaki sauce over crispy tofu and roasted cauliflower rice. I love tofu in all of its forms, but this is one of my favorite ways to eat it. To make this dish a bit healthier, I used cauliflower rice. You won’t miss the rice, I promise!

2. Bean and Mexican Cauliflower Rice Burritos

These spicy vegan gluten free Bean and Mexican Cauliflower Rice Burritos are great for a weeknight because they are super easy to throw together. I have included some optional ingredients for this recipe: vegan sour cream, guacamole, and two different kinds of salsa. I did not however, include the separate ingredients in the shopping list. Instead I listed them as guacamole etc.

If you are not a fan of spicy foods, you could switch out the serrano pepper for a jalapeño in the Mexican Cauliflower Rice, and leave out the seeds. You could also include the optional guacamole or vegan sour cream to cool things down a bit.

3. Cornmeal Baked Avocado Tacos

These vegan gluten free Cornmeal Baked Avocado Tacos have just the right balance of sweet and spicy.

If you are not a fan of spicy, you are in luck here. These are not very spicy at all. If you want more spice, you could always switch out the corn salsa for the optional salsa that I listed with the Bean and Mexican Cauliflower Rice Burritos. You could also switch out the jalapeño for a serrano pepper in the corn salsa.

Also, remember that everyone’s palate is different. What I think is mild, you may consider spicy.

4. Creamy Corn Soup with Jalapeño

This sweet and spicy Creamy Corn Soup with Jalapeño is simple to make with many ingredients you probably already have in your pantry. This soup is a great weeknight meal because it is easy to make.

5. Tofu Kebabs with Hoisen Sauce

These comforting sweet and savory Tofu Kebabs with Hoisen Sauce are perfect over quinoa or rice. Whether you are grilling or are using a grill pan, this is an easy weeknight meal. Serving these with quinoa or rice is optional, as listed in the shopping list. If using quinoa make extra for the Southwestern Buddha Bowl, which is day 7.

6. Roasted Red Pepper Pasta

This rich comforting Roasted Red Pepper Pasta is perfect for a weeknight meal. It is quick and easy to make. I included instructions on how to roast red peppers, but if you are crunched for time, you could always use jarred roasted red pepper. In the shopping list I included how many to buy depending upon which you use.

7. Southwestern Buddha Bowl

This sweet, smoky, spicy vegan Southwestern Buddha Bowl will satisfy your Southwest food cravings without having to travel to the Southwest! I included this recipe near the end of the week because it has more steps than the other recipes. Even though there are more steps it is still pretty easy to make.

Shopping List

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*Numbers in parenthesis correspond to each meal

Produce

• 2 heads cauliflower (1, 2)
• 1 head of garlic (1, 2, 3, 4, 6)
• 1 green onion (1)
• 2 teaspoons minced ginger (1)
• 3 medium onions (2, 3, 4, 6)
• 1 medium red onion (5, 7)
• 1 green onion (1)
• 1 bunch cilantro (2, 3, 4)
• 15-18 key limes (2, 3, 4, 5, 7)
• 3-4 jalapeños (9 tablespoons chopped) (3, 4)
• 2 serrano peppers (2 tablespoons chopped) (2)
• 3-4 medium red peppers (if roasting, 1-2 if not) (3, 5, 6, 7)
• 2 avocados (3)
• 3-4 yellow squash or zucchini, or combination (3 ½ cups chopped) (5, 7)
• 3 cups spinach (7)
• 2 sweet potatoes (1 ½ cups chopped) (7)
• 4 ½ cups corn (3, 4)

Pantry

• ½ cup olive oil (1, 2, 4, 5, 6, 7)
• 1 tablespoon vegetable oil (1)
• Coconut oil spray (3)
• 2 tablespoons sesame oil (5)
• 1 tablespoon + 2 teaspoons corn starch (1)
• ½ cup tamari (1, 5, 7)
• ¼ cup mirin (1)
• 6 tablespoons gluten free hoisin sauce (5)
• 2 tablespoons brown rice vinegar (5)
• 2 tablespoons brown sugar (1)
• ¼ cup nutritional yeast (6)
• 8 ounces lentil quinoa penne pasta (6)
• ½ cup dry quinoa (7)
• 1 (15) ounce can pinto beans (2)
• 1 (15) ounce can black beans (7)
• 2 tablespoons tomato paste (2)
• ¼ cup corn meal (3)
• 2 (13.5) ounce cans full fat coconut milk (4)
• 1 cup raw cashews (3, 7)
• 2 canned roasted red peppers (unless roasting yourself) (6)
• Gluten free tortillas (2)
• 8 corn tortillas (3)
• 1 ½ cups low sodium vegetable broth (4, 6, 7)
• Sriracha or hot sauce (3, 7)
• 4 chipotles in adobo sauce (or 2 chipotles in adobo sauce + 2 teaspoons crushed chipotle pepper) (7)
• Optional:
• Jarred salsa (2)
• More quinoa or rice (5)

Herbs and Spices

• Pinch oregano (7)
• 1 teaspoon cayenne pepper (3)
• ½ teaspoon chili powder (3)
• ¼ teaspoon paprika (3)
• ½ teaspoon garlic powder (3)
• 2 teaspoons crushed chipotle pepper (or 2 chipotles in adobo sauce) (7)
• Salt and pepper (all)

Refrigerated

• 2 (14) ounce containers extra firm tofu (1, 5)
• 2 tablespoons vegan sour cream (7)
• 4 teaspoons maple syrup (7)
• ½ cup unsweetened almond milk (3, 6)
• Optional:
• Fresh or restaurant style salsa (2) – see recipe
• Guacamole (2) – see recipe
• Vegan sour cream (2) – see recipe