Everyday is Meatless Monday! Read below for an easy Vegan Meal Planner.
If you have just become a vegan and need help with your weekly meal plan, or if you are bored by the same old menu, this fun and easy to remember system is for you. Vegan meals can offer exciting variety and you’ll never worry again about what’s for dinner.
I get patients asking me all the time about how to make a weekly vegan meal planner. I centered this meal planner around ethnic foods. It is easy to say and easy to do. My family enjoys a variety of vegan meals and so can yours. Plus if you have a omnivores at your table, you can easily add meat or cheese to the meals. Everybody wins!
Take a trip around the world each week while broadening your family’s food horizons. Simply use these themes to get creative with dinner. They are easy to remember so they’ll be on the tip of your tongue at the grocery store.
Share this with your family and friends and start a tradition at their house. They will see how easy, fun and satisfying it is to go vegan. But be careful, they might start losing excess weight, feeling better and want to live a more vibrant and healthy life.
Take A Vegan World Tour — After each day is a link to a variety of meals on Pinterest.
Enjoy Greek or Italian type meals every Monday. Start your meal off with hummus and veggies. Then fill your plate with classic Mediterranean meals like tabbouleh, falafel, dolma (grape leaf wraps), barley salad, roasted tomatoes with pasta, caprese salad, bruschetta, or make your own veggie pizza. (Pinterest Board Mangia Monday)
Take your tradition to the next level by converting traditional Latin American Cuisine to vegan delicacies such as black bean tacos with fresh salsa, roasted veggie burritos or fajitas. Don’t forget to add plenty of lettuce, tomatoes, onions, jalapenos, and green peppers. Top with fresh cilantro, lime, and avocado. Make it extraordinary with some mango salsa! (Pinterest Board Taco Tuesday)
The sheer variety of Asian cuisine such as Thai, Japanese, Chinese, Vietnamese, and Korean will keep your Wednesday interesting for years to come. Add Indian food to the mix and you will never have the same meal twice. Simply leave out the meat, or use tofu in its place. If you have a creative and adventurous spirit try your hand at veggie sushi rolls. Include the kids and they will have a blast. (Pinterest Board Wok Wednesday)
Fill Thursday full of gratitude as you are reminded of thanksgiving. Simply chop various root vegetables (sweet potatoes/yams, carrots, onions, beets, rutabaga and parsnips) or hard squash (butternut or acorn) and roast them in the oven. Don’t forget to roast some garlic and add cranberry sauce and you have yourself a savory and healthy feast. (Pinterest Board Thankful Thursday)
Thirsty Thursday: In a healthy twist to the traditional college kids’ favorite weekday, add a treat to your day with a healthy smoothie, packed with dark green leafy veggies and antioxidant filled fruits. A great after-school snack for kids.
Plan to be exhausted on Friday and leave the food preparation to someone else — think Freezer Friday or Quick-Fix Friday. Heat up an Amy’s frozen meal, or vegan pizza so that you can focus unwinding and having fun. Try some of the many pre-prepared vegan foods from stores like Trader Joe’s or Whole Foods. (Pinterest Board Fun Food Friday)
Soul-cial Food Saturday
Soul-cial-Food Saturday is all about potlucks and picnics because you have time to make a meal and share it with your friends. Try an Asian cole slaw or traditional American carrot-raisin salad and use OJ instead of mayonnaise. Make it an outdoor event with grilled veggie shish-kabobs and bean burgers. Add some soul food like cooked greens, yams, watermelon, vegan jambalaya, grits, and cornbread. (Pinterest Board Soul-cial Food Saturday)
Also known as Slow-Cook Sunday or Save It for Later Sunday because you can help prepare for the week with a hearty bowl of veggie soup, vegan chili, or a casserole like Lentil Shepherd’s Pie. (Pinterest Board Soup-Or-Bowl-Sunday)
While You’re Here
Easy Vegan Meal Planner Solutions for Breakfast, Lunch and Dessert!
Berries for Breakfast
Center your morning meal around berries or other fresh fruit. Garnish them on a meal of whole grains such as steel-cut oatmeal, wheat berries or granola. Use almond, soy, rice or coconut milk as needed. Try nut butters on your favorite fiber toast. Periodically switch to warm breakfast with various tofu scrambles including spinach, potatoes and mushrooms. Go crazy! (Pinterest Board Berry Breakfast)
Oil-Free Salad Dressings
Keep your salads healthy. Shy away from oily dressings. Instead try these tasty alternatives like raspberry balsamic vinaigrette, mustard or ginger dressings. Now many of the “creamy” versions contain blended nuts. To make fat free versions, stick to the dressings based in vinegar or citrus juice (lime, lemon, orange et). (Pinterest Board Oil-Free Salad Dressings)
Left-Overs For Lunch
Don’t forget that there are leftovers in the fridge. They will be more healthy than what you will find at a fast food joint, so pack it with you to work. If all else fails, then make a quick PB&J or Avocado sandwich. Remember to bring snack foods that are both easy and healthy such as granola, vegetable sticks, or fresh fruit, cherry tomatoes, dried fruit, nuts or dates.
Fruit is What’s For Dessert
You have made it this far so don’t ruin it with a decadent dessert that is going to make you feel bad. Instead remember that “Fruit Is What’s For Dessert!” Nothing tastes better than peak season ripe fruit. Try sliced summer peaches or cold melon such as honeydew with lemon zest. If you want to get more creative you can use a food processor to turn Frozen Bananas into ice cream or make vegan sorbet. If this isn’t matching your craving for something heavier then use nut butters with honey and toast. If you were hoping for a warm dessert try roasting apples or halved peaches. (Pinterest Board Fruit For Dessert)
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Written By Scott Mark Harrington D.O. and Chris Sansbury in January 2015.