A complete week of easy, delicious meals to prove that vegan eating is anything but boring.
10 min read
Starting a vegan diet can feel overwhelming without a plan. This 7-day meal plan is designed for beginners — simple recipes, affordable ingredients, nutritionally balanced, and genuinely delicious. Every day provides approximately 1,800–2,200 calories, 60–80g protein, and all essential nutrients (with B12 supplementation).
ℹ️ Before you start
Combine 80g rolled oats, 200ml soy milk, 1 tbsp chia seeds, 1 tbsp maple syrup, and a pinch of cinnamon in a jar. Refrigerate overnight. Top with sliced banana and a handful of walnuts. ~450 kcal, 16g protein.
Mash a can of drained chickpeas with 2 tbsp vegan mayo, 1 tsp Dijon mustard, diced celery, red onion, and a squeeze of lemon. Season with salt and pepper. Serve on whole-grain bread with lettuce, tomato, and cucumber. ~520 kcal, 22g protein.
Sauté onion, garlic, carrot, and celery in olive oil. Add 200g red lentils, a can of chopped tomatoes, 500ml vegetable stock, 2 tbsp tomato paste, oregano, and basil. Simmer 20 minutes. Serve over wholemeal spaghetti with nutritional yeast. ~650 kcal, 28g protein.
~250 kcal, 7g protein.
Crumble 200g firm tofu into a hot pan with a little olive oil. Add turmeric (for colour), nutritional yeast (for cheesy flavour), garlic powder, black salt (for eggy taste), spinach, and cherry tomatoes. Serve on toast. ~420 kcal, 24g protein.
A hearty Italian vegetable soup with cannellini beans, diced tomatoes, pasta, carrots, courgette, celery, and kale. Season with rosemary and thyme. Serve with crusty bread. ~480 kcal, 18g protein.
Fry Thai green curry paste in coconut oil. Add a can of coconut milk, cubed tofu, sliced bamboo shoots, green beans, and Thai basil. Serve over jasmine rice. ~620 kcal, 20g protein.
~220 kcal, 6g protein.
Blend 1 frozen banana, 100g frozen berries, 200ml oat milk, 1 tbsp flaxseed, and a handful of spinach. Pour into a bowl and top with granola, coconut flakes, and pumpkin seeds. ~460 kcal, 12g protein.
Warm corn tortillas and fill with seasoned black beans (cumin, smoked paprika, lime), avocado, shredded lettuce, salsa, and pickled red onion. ~550 kcal, 20g protein.
Sauté sliced mushrooms with garlic and thyme. Cook arborio rice in vegetable stock, stirring gradually. Stir in the mushrooms, a splash of white wine, nutritional yeast, and a knob of vegan butter. ~580 kcal, 14g protein.
~280 kcal, 8g protein.
Cook 80g oats in soy milk with a pinch of salt. Top with 1 tbsp hemp seeds, 1 tbsp pumpkin seeds, a drizzle of tahini, and fresh berries. ~480 kcal, 18g protein.
Fill a large wholemeal tortilla with homemade or shop-bought falafel, hummus, shredded cabbage, grated carrot, pickled turnip, and tahini sauce. ~580 kcal, 22g protein.
Sauté onion, garlic, and ginger. Add cumin, coriander, turmeric, garam masala, and chilli powder. Stir in canned chickpeas and chopped tomatoes. Simmer 20 minutes. Serve with brown rice and a side of sautéed spinach. ~600 kcal, 24g protein.
~190 kcal, 17g protein.
Blend 1 ripe banana, 100g wholemeal flour, 200ml oat milk, 1 tbsp ground flaxseed, and a pinch of baking powder. Cook on a non-stick pan. Serve with maple syrup and fresh berries. ~450 kcal, 12g protein.
Quinoa with roasted sweet potato, avocado, edamame, red cabbage, spring onion, and a tahini-lime dressing. ~560 kcal, 22g protein.
Italian bean and pasta soup: borlotti beans, ditalini pasta, carrots, celery, onion, garlic, canned tomatoes, vegetable stock, and rosemary. Hearty, cheap, and packed with protein. ~580 kcal, 24g protein.
~260 kcal, 6g protein.
Mash half an avocado on two slices of sourdough toast. Top with cherry tomatoes, a drizzle of olive oil, chilli flakes, pumpkin seeds, and a squeeze of lemon. ~420 kcal, 10g protein.
Cubed sweet potato, black beans, sweetcorn, diced tomatoes, onion, garlic, cumin, smoked paprika, and chipotle. Simmer until the sweet potato is tender. Serve with brown rice and a dollop of cashew sour cream. ~620 kcal, 22g protein.
Rice noodles with marinated tempeh, broccoli, bell pepper, pak choi, and cashews in a ginger-soy-sesame sauce. ~580 kcal, 26g protein.
~250 kcal, 7g protein.
Baked beans, grilled mushrooms, roasted tomatoes, hash browns, sautéed spinach, vegan sausages, and toast. A proper weekend breakfast. ~580 kcal, 22g protein.
Green lentils with carrots, potatoes, celery, onion, and garlic in vegetable stock with a bay leaf and cumin. Serve with a chunk of crusty bread. ~460 kcal, 20g protein.
Homemade black bean and beetroot burgers on toasted buns with lettuce, tomato, pickles, red onion, and vegan mayo. Serve with oven-baked sweet potato fries. ~680 kcal, 22g protein.
~200 kcal, 3g protein.
60–80g
protein per day in this plan
40–55g
fibre per day (vs 18g UK average)
1,800–2,200
calories per day (adjust to your needs)
Appropriately planned vegetarian, including vegan, diets are healthful, nutritionally adequate, and may provide health benefits for the prevention and treatment of certain diseases.
For this week, you will need these pantry staples:
💡 Meal prep saves the week
Want to keep costs down? Read our guide to vegan eating on a budget. For more on what vegans eat day-to-day, see What Do Vegans Actually Eat?.
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Disclaimer: The information in this article is for educational purposes only and does not constitute medical or nutritional advice. Always consult a qualified healthcare professional before making significant changes to your diet, especially regarding supplementation and nutrient intake.