Sample Menu and Meal Plan

At Well Vegan we do our best to make it easy to follow a plant-based diet. 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 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 meal plan, a full shopping list, and a flex shopping list.

Sample Week

Meal Plan

  1. Sunday

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

    Breakfast
    Cinnamon oatmeal
    Lunch
    Leftover soup and focaccia
    Dinner
    Mediterranian chickpea wraps
    Snack
    Hummus and carrots
  3. Tuesday

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

    Breakfast
    Cinnamon oatmeal
    Lunch
    Leftover couscous salad
    Dinner
    Graze for leftovers
    Snack
    Hummus and carrots
  5. Thursday

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

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

    Breakfast
    Warm and nutty cinnamon quinoa
    Lunch
    Graze for leftovers
    Dinner
    Mushrooms and tofu in paprika cream over noodles and salad
    Snack
    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.

31 Comments

  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

    Hello,

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

    Thanks,
    PAULA

  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

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