Free 7-day plans
Vegan and Vegetarian Meal Plans: Easy Weekly Guides (2026)
Two complete 7-day meal plans -- one vegan, one vegetarian -- with breakfast, lunch, dinner, and nutritional data for each day. Free, practical, and focused on real food most people can cook.
7-Day Vegan Meal Plan
Estimated cost: $50-60 for one person. Estimated macros: ~65-75g protein/day, ~1,900-2,100 calories/day.
| Day | Breakfast | Lunch | Dinner | Protein | Calories |
|---|---|---|---|---|---|
| Monday | Overnight oats with oat milk, chia seeds, banana | Lentil soup with crusty bread | Tofu and vegetable stir-fry with brown rice | 68g | 1,920 |
| Tuesday | Smoothie: oat milk, frozen berries, hemp seeds, spinach | Leftover lentil soup + apple | Black bean tacos with avocado, salsa, and coriander | 62g | 1,840 |
| Wednesday | Tofu scramble with spinach, tomato, nutritional yeast, toast | Chickpea and roasted vegetable grain bowl | Red lentil dahl with basmati rice and naan | 74g | 2,050 |
| Thursday | Peanut butter and banana on wholegrain toast | Leftover dahl + salad | Tempeh stir-fry with noodles and bok choy | 72g | 1,980 |
| Friday | Overnight oats with almond butter and blueberries | White bean and kale soup | Jackfruit curry with rice and poppadoms | 60g | 1,900 |
| Saturday | Vegan pancakes with maple syrup and fresh fruit | Hummus wrap with roasted vegetables and greens | Pasta e fagioli (pasta with white beans, tomatoes, rosemary) | 66g | 2,100 |
| Sunday | Full vegan fry: tofu scramble, mushrooms, tomatoes, baked beans, toast | Batch-cook afternoon -- eat leftovers for lunch | Chickpea masala with rice and flatbread | 78g | 2,200 |
7-Day Vegetarian Meal Plan
Estimated cost: $65-80 for one person. Estimated macros: ~80-88g protein/day, ~2,000-2,300 calories/day.
| Day | Breakfast | Lunch | Dinner | Protein | Calories |
|---|---|---|---|---|---|
| Monday | Greek yogurt with granola, honey, and berries | Tomato and lentil soup with crusty bread | Mushroom and halloumi pasta with garlic and herbs | 82g | 2,050 |
| Tuesday | 2 scrambled eggs on wholegrain toast with avocado | Caprese salad + hummus and pitta | Vegetable and paneer curry with basmati rice | 76g | 1,920 |
| Wednesday | Overnight oats with whole milk, nut butter, banana | Leftover curry + yogurt raita | Frittata with courgette, feta, and cherry tomatoes | 88g | 1,980 |
| Thursday | Smoothie: whole milk, spinach, frozen mango, hemp seeds | Quinoa salad with roasted veg, chickpeas, feta | Lentil bolognese with spaghetti and parmesan | 84g | 2,100 |
| Friday | Porridge with whole milk, raisins, walnuts | Egg salad sandwich on wholegrain | Spinach and ricotta stuffed pasta with tomato sauce | 78g | 2,000 |
| Saturday | Vegetarian full English: eggs, mushrooms, tomatoes, beans, toast | Greek salad with warm pitta and hummus | Aubergine parmigiana with mixed salad | 80g | 2,150 |
| Sunday | Buttermilk pancakes with berries and maple syrup | French onion soup with gruyere croutons | Veggie shepherd's pie with lentils and sweet potato mash | 86g | 2,300 |
Budget Vegan Plan: Under $30/Week
Built entirely around staples: dried lentils, rice, oats, canned tomatoes, frozen vegetables, and peanut butter. No tofu, tempeh, or specialty items.
Mon/Tue
Porridge with peanut butter
Lentil soup (batch)
Rice and bean curry
Wed/Thu
Peanut butter toast
Leftover soup/curry
Stewed lentils with rice and frozen veg
Fri-Sun
Oats with banana
Bean and rice burrito bowl
Pasta with lentil tomato sauce
Shopping list: dried red lentils ($2), brown rice ($2), rolled oats ($2), canned black beans x4 ($3.20), canned tomatoes x4 ($3.20), frozen spinach ($2), frozen mixed veg ($3), bananas ($1.50), peanut butter ($3.50), olive oil + spices ($5), wholegrain bread ($3.50). Total: ~$30.90
Sunday Batch Cooking: 90 Minutes, 5 Days of Lunches
Big pot of lentil soup
Active time
30 min
Serves
5 lunches
Storage
5 days fridge, 3 months freezer
Cooked brown rice (2 cups dry)
Active time
35 min (hands-off)
Serves
6-8 servings
Storage
5 days fridge
Roasted tray of veg
Active time
25 min
Serves
4-5 servings
Storage
4 days fridge
Cooked chickpeas from dried
Active time
45 min (hands-off)
Serves
8-10 servings
Storage
5 days fridge, freeze well
Meal Planning Questions Answered
How much does a weekly vegan meal plan cost?
A whole-food vegan meal plan for one person typically costs $40-60 per week in the US, or $5.70-8.50 per day. This assumes cooking from scratch with dried legumes, whole grains, seasonal vegetables, and fruit. A budget vegan meal plan focused on lentils, rice, oats, canned beans, and frozen vegetables can come in under $30 per week.
What is a good batch cooking routine for plant-based eating?
Sunday batch cooking for 1-2 hours can cover most of your weekly lunches and some dinners. Good batch items: a large pot of lentil soup or dahl (stores 5 days, freezes well), cooked grains like rice or quinoa (stores 5 days), roasted vegetables (stores 4 days), cooked chickpeas or black beans from dried (stores 5 days). With these four components, you can assemble grain bowls, soups, wraps, and stir-fries throughout the week in 15-20 minutes per meal.