Your 7-day vegan dinner plan
The plan intentionally repeats flexible ingredients such as rice, spinach, peppers, chickpeas, and lime, so one shop covers more of the week.
Chickpea tomato pasta
Pasta, chickpeas, tomatoes, spinach, garlic
Crispy tofu rice bowl
Tofu, rice, broccoli, carrot, lime
Creamy red lentil dal
Red lentils, coconut milk, tomatoes, spinach
Roasted vegetable couscous
Couscous, peppers, zucchini, chickpeas, lemon
Black bean tacos
Tortillas, black beans, corn, tomato, lime
Peanut vegetable noodles
Noodles, broccoli, carrot, pepper, peanut butter
Use-it-up rice bowl
Cooked rice, remaining vegetables, beans or tofu
Vegan grocery list for the week
Check your pantry first, then adjust the quantities for your household. Fresh produce is grouped separately from shelf-stable staples.
Produce
2 peppers · 1 zucchini · 1 broccoli · 3 carrots · 250 g spinach · 5 tomatoes · 1 lemon · 3 limes · 1 bulb garlic · 1 onion
Protein & cans
400 g tofu · 2 cans chickpeas · 1 can black beans · 1 can corn · 250 g red lentils · 1 can coconut milk · 2 cans chopped tomatoes
Grains
500 g pasta · 400 g rice · 250 g couscous · 250 g noodles · 8 small tortillas
Pantry
Peanut butter · soy sauce · vegetable stock · olive oil · curry powder · cumin · smoked paprika · salt · pepper
Make the week easier in 35 minutes
- Cook a large batch of rice and chill it promptly for the tofu bowl and leftover bowl.
- Wash spinach and chop peppers, carrots, and broccoli after shopping.
- Mix a jar of peanut-lime sauce; loosen it with water when serving.
- Keep one dinner flexible so ripe produce and open packs get used first.
Prices and nutrition vary by product and region. Check every label if you have allergies.
