Sample Vegan Menu and Meal Plan


Money-back Guarantee! • Simple and Delicious Recipes • Cancel Anytime

At Well Vegan we do our best to make it easy to follow a plant-based diet with our healthy and easy vegan meal plans. During the week we try to keep dinner prep time under 45 minutes, leaving the more creative recipes for the weekend when you have more time to enjoy. We’ve also included a flex day in the vegan meal plan and flex shopping list which allows you to take a day off from the plan. It comes in handy if you’re traveling or enjoying a dinner out with friends.

Below you’ll find a sample week’s downloads: a full vegan meal plan, a full shopping list, and an optional flex shopping list.

Sample Week

Meal Plan

  1. Sunday

    Warm and nutty cinnamon quinoa
    Graze for leftovers
    Rosemary white bean soup, focaccia and salad
    Graze for leftovers
    Soak beans for #4
  2. Monday

    Cinnamon oatmeal
    Leftover soup and focaccia
    Mediterranian chickpea wraps
    Hummus and carrots
  3. Tuesday

    Warm and nutty cinnamon quinoa
    Leftover wraps and blueberries
    Couscous salad with roasted vegetables and chickpeas
    Apple slices and nut butter
  4. Wednesday

    Cinnamon oatmeal
    Leftover couscous salad
    Graze for leftovers
    Hummus and carrots
  5. Thursday

    Warm and nutty cinnamon quinoa
    Veggie wraps: carrots, cucumber, avocado, tomato, spinach, hummus
    Portobello and zucchini tacos (1/2 recipe) and black beans
    Apple slices and nut butter
  6. Friday (Flex)

    Cinnamon oatmeal
    Graze for leftovers
    Bean, corn and tortilla salad
    Hummus and carrots
  7. Saturday

    Warm and nutty cinnamon quinoa
    Graze for leftovers
    Mushrooms and tofu in paprika cream over noodles and salad
    Graze for leftovers

Tips for the week

If you think of it, start soaking your beans Saturday night. If you forget, you can always use the quick soak method: after you rinse and pick through your beans for any little rocks or dirt, cover the beans with about an inch or two of water. Bring to a boil. Once they’re boiling, cover and let sit for about 2 hours. Drain and proceed with your recipe. Quick as that. Make sure to store avocados in the refrigerator once they’re ripe. Use anything you like for the wraps, the ingredients above are just suggestions based on what you may have left over. There’s extra carrot, avocado, tomato and spinach in the shopping list for making salads or wraps. If you find you have a smaller appetite and aren’t able to finish all the soup, tuck it away in the freezer for a flex day in the future.


Money-back Guarantee! • Simple and Delicious Recipes • Cancel Anytime


Pin on PinterestShare on FacebookShare on YummlyTweet about this on TwitterShare on Google+Email this to someone


  1. Wow! What a great service! I’m interested to know if you offer any alternative recipes for those who don’t consume soy products. I see many of your meal plan/recipes call for soy milk, tofu, etc. Thanks!

  2. Earth balance has a non-soy version; and I refer almond milk to soy milk. Also recently discovered coconut milk and almond milk yougurt-just make sure the cultures aren’t milk based. Hope this helps 🙂

  3. Julie Jones

    Where are the recipes that go with the full list & the meal plan you offer on your sample week? Without the recipes I can’t put these meals together…

  4. Well Vegan

    Just click on the links above or visit the ‘Recipe‘ section of the site. Hope that helps!

  5. What does “graze for leftovers” mean?

  6. Well Vegan

    Just eat whatever is leftover from other meals during the week to avoid wasting any food. It’s also a good opportunity to throw together a big salad with all the week’s remains.

  7. Diabetic Vegan

    We are trying your sample menu for a week. So far, so good. If you add the nutrition information to your recipes, I will be much more likely to subscribe to your service. (e.g. Fat, calories, cholesterol, sodium, carbohydrates, protein.) If you do not provide this information, then I have to go to a recipe nutrition calculator website and enter the whole recipe to figure it out. Surely there are other potential customers who would see the benefit of having this info provided!

  8. Well Vegan

    @Diabetic Vegan – In the works for the new year! Hope to have nutritional info available for subscriber soon 🙂

  9. I am also a diabetic and trying to be vegan but I am having trouble finding recipes. I printed out the soup and salad . I eat a lot of oatmeal with flax and chia seeds so finding some different recipes for breakfast will be helpful.

  10. Well Vegan

    @Virginia — Check out our recipes page for some amazing breakfast recipes!

  11. I found this page at a perfect time. I’m learning to eat clean, and reduced my meat and poultry intake. I have given myself a 30day challenge to eat vegan and learn new recipes. Thank you!!

  12. I am excited about trying your sample menu for a week, I have been vegetarian for 15 years and would like to totally eliminate animal “by-products” from my diet. Since I also need to lose some weight it would be very helpful to have nutritional information with the recipes, would be interested to know when it becomes available. Thank you

  13. Over the past two years, I have been eating less and less meat products and find I am enjoying the benefits of eating more plant based foods. However, I am carb sensitive and it is a challenge to find and make substitutions for all the beans, rice, pasta and grains in vegan recipies. e.g. I know to substitute squash and/or eggplant in the place of pasta. Any thoughts on the matter?

  14. Well Vegan

    @Sue – As a vegan you really need to make sure you’re eating enough protein and cutting out all of those categories will definitely be challenging, especially the beans. For someone with such specific dietary needs, I might consult a vegan/vegetarian nutritionist to make sure your finding the right balance. Best of luck!

  15. Thanks for your quick response. I am new to your site and was hoping to try your vegan recipe plan – I am thinking I still might try it even though I know I will have to make substitutions. By the way, I made Agave Lime Grilled Tofu with Asian Slaw and Mashed Sweet Potatoes a couple of nights ago – it was amazing!

  16. Sandra

    I love your site and the sample plan. However, I have a daughter that’s allergic to peanuts, tree nuts, and sesame. Could I substitute pepitas or sunflower seeds for nuts and still have tasty outcomes? Your opinion is appreciated!

  17. Well Vegan

    @Sandra – Absolutely! I think most of the nuts are easily replaced with seed or seed butters. The only one recipe that I wouldn’t be so sure about is the cashew cream that is a base for some of the soups and pasta sauces. Not sure what I would replace that with… maybe just swap out the entire recipe for something new.

  18. sharnett

    I was wondering if you have alternatives to wine? What is a good substitute because I don’t use wine.

  19. Well Vegan

    @sharnett – As a general rule, you can substitute wine in recipes with 1/2 (red or white) grape juice and 1/2 vegetable broth. Hope that helps!

  20. Do you have a list of basic items you should make sure to keep in your pantry? Similar to the kitchen equipment list?

  21. Sorry for so many questions…..I was wondering how to tell what the flex meal of the week was? I’m REALLY excited about your site!!! My husband and I are trying to get back on course with vegan eating and the hardest part for me was always trying to figure out what to make!

  22. Well Vegan

    @Ticia – Here’s a link to the pantry staples, but don’t feel like you need to get them all at once. Pantry Staples

    Good luck!

  23. Well Vegan

    @Ticia – Ask as many questions as you like! That’s what we’re here for 🙂 Friday is always the flex day.

  24. Elizabeth

    Hi – I’m really excited to try your service as I’m a recent vegan and looking for help with meal planning. I’m allergic to tree nuts and read the answer above about substituting seeds for nuts … Is that something that would be listed in the weekly recipes? Would be helpful to know if some seeds would work better than others in a recipe or if it’s always a 1:1 substitute … Thanks!

  25. Well Vegan

    @Elizabeth – That’s a tricky one. I wish there was a simple answer, but it really depends on the recipe and your personal preference. If you have success with a substitution, please post it to the comments section of the recipe! I’m sure there are other nut-free vegans that would appreciate your trials 🙂

  26. Paula Buck


    How many people do the grocery lists and meal plans feed? Just curious what kind of adjustments I need to make before shopping.


  27. Well Vegan

    @Paula – The plan is designed for two 🙂

  28. Christina

    Love the recipes! It would be really great (and it would motivate me to subscribe) if you provided nutrition facts on each recipe as well!

  29. Well Vegan

    @Christina – Glad you’re loving the recipes! WE DO HAVE NUTRITIONAL INFO FOR SUBSCRIBERS!!!! 🙂

  30. I’m not ready to go 100% vegan, but I am cutting out meat and most dairy. That’s my first goal for the next few months. However, I don’t like tofu at all, is that something that can be easily subsituted out? I’ve seen so many recipes with that ingredient and it makes me nervous!

  31. Well Vegan

    @Elle – Progress, not perfection! I know a lot of people that don’t care for tofu. I never really liked it either, until I REALLY learned how to cook it (Check out our Tofu 101). From there, it’s just kinda like chicken — a bland protein that you infuse with flavors. I can recommend a few great (and simple) tofu recipes that might start to change you mind, but until then you can substitute. I suggest always replacing one protein with another, so depending on the recipe look for beans, lentils, tempeh, or seitan that might get the job done!
    Here are a few great tofu recipes:
    Asian Baked Tofu
    Spicy, Crisp Tofu on Mint-Avocado Salad
    Mushrooms and Tofu in Paprika Cream over Noodles
    And there’s this Tofu 101

  32. Hello:)
    I am absolutely new to the idea of eating vegan.
    I am not overweight, but am 53 now and just wanting to feel BETTER.
    I tried some of Brad’s Raw Kale not long ago and just visited his website (Brad’ last night.
    It seems he promotes a diet of fruits and vegs and nuts (plus his “crunchy” health snacks that are organic and not heated over 115 degrees faranheit. He says cooking foods any hotter will destroy the health effects.
    At anyrate, changing from a diet of meats and dairy will be a BIG change for me. What kinds of grains do vegans eat? How are vegans different than vegetarians?
    Any helpful advice you can give me would be greatly appreciated.
    Thank you!

  33. Well Vegan

    @Patricia – Hi Patricia! That’s fantastic that you’re looking to improve your health. Vegans are basically vegetarians that also exclude and dairy or eggs. No animal products of any kind, but any grains you like. We actually eat quite a lot (and variety) of grains. They’re an excellent source of fiber and protein. Here are a few links that you might like to get you started from our Resources Section:
    What is a Vegan?
    Reading Food Labels to Avoid Milk and Eggs

  34. Thanks so much for the helpful planning you’ve done for me!!

  35. Well Vegan

    @Laura – Enjoy! We’re here to help 🙂

  36. Hi! We are interested in your meal plans and wonder how/if they could work for us. We are a family of 3 (2 adults, 1 15 month old) and 1 of us eat everything (not vegan), one is a gluten free vegan and one is allergic it peanuts, mustard and sesame. Do you have any recommendations for mustard substitutions and would we be able to make the needed gluten changes to make your ideas work… also would we be able to make additions of meat/turkey/chicken to some of these recipes for my non herbivore husband? Thank you!

  37. This is really wonderful. wanting to eat right and being healthy can be such an ordeal. with this meal plan I feel empowered to set the record straight– with starting to eat healthy. Thank you so much for setting me on the right track. All the ideas are great. Planning for success has been made easy.
    — thanks so much.

  38. Hi, I cannot have soy products either, Doctors order, where can I find earth balance ?

  39. Well Vegan

    You can find Earth Balance just about anywhere these days, but the soy free ones might be more available at a health food grocer like Whole Foods.

  40. Hi. I just found your site and I’m so thankful. I have been cooking vegan meals at least 2x a week for my family of 7, but it’s always the same ones. I always get overwhelmed 28th shopping lists and menu plannibg I hope this will be the thing that helps my family make the vegan transition. In this subscription, are there any kid friendly recipes? My kids are 15,10,6,5, & 3. How many servings do your recipes make? Thanks for your help☺☺☺

  41. Well Vegan

    Hi Candice! There are lots of kid friendly recipes in the plan. I have two kids, 3 and 6 🙂 The servings per recipe really vary, but the meal plan is designed for 4. You have a few extras… Might take a little trial to figure out the right amount. I might start by doubling most of the recipes you think everyone will enjoy and have a few basics on hand you know you’re pickiest eaters will enjoy. Good luck!

Leave a Comment