Veganuary Meal Plan – Simple And Delicious Vegan Meals!

by Charlie

Are you doing Veganuary this year? If so this vegan meal plan is for you!

Making the change to veganism is definitley exciting, but also can be confusing.

There are lots of people who are curious about veganism but are a little daunted by the whole thing and I know this because I was that person before turning vegan. I was in the very same position that you may be in; I knew I wanted to try out a plant-based diet but I wasn’t sure where to start with it all. We’re here to give you a helping hand with our Veganuary meal plan! With 2021 right around the corner, Veganuary is an awesome way to explore veganism.

You may have heard about Veganuary before, but if you haven’t its essentially a New Year’s resolution, a challenge to yourself to try veganism for the whole month of January. Veganuary is also a nonprofit organisation with a website that has lots of great articles and helpful pages all about starting as a vegan. To add to this we’ve decided to give you a helping hand too.

That is why we’ve written this Veganuary meal plan to simplify it for you!

Our veganuary meal plan charts out a whole week filled with simple and delicious recipes. All of the recipes we’ve listed here are either recipes we’ve created from our kitchen or recipes from others that we’ve tried and personally loved. At the end of this post, you’ll also find a shopping list for everything needed for the week.

This is 1 of 2 blog posts with a weekly veganuary meal plan. You could follow the meals here to the letter and swap between weeks to keep a good variety, or you can get creative and use our plans as a spring-board for making your own. We’ve taken the time to try and plan out the week as balanced as possible and to not waste any ingredients. On our veganuary meal plans, you’ll find recipes with inspiration from around the globe, all of which we’re sure you’ll love.

VEGANUARY MEAL PLAN WEEK 1

Monday

Breakfast: Chocolate and cardamom overnight oats
Lunch: Lunch on the go
Dinner: Warming maple roasted winter veg salad

Overnight oats are a great first breakfast since they basically require no work, and are totally yummy. As for lunch, we’ve put down to grab something out and about. There are so many options to get lunch on the go that it should be a breeze, try Pret, Itsu, Leon, all main supermarkets, Greggs, and many more! Dinner is a delicious seasonal salad filled with all sorts of amazing veg like leeks, brussel sprouts and beetroot.

Tuesday

Breakfast: Peanut butter and banana on toast
Lunch: Vegan mediterranean tomato & cannellini bean soup
Dinner: Roasted butternut squash, sage & vegan bacon bit risotto

Peanut butter and banana on toast is up there as one of my favourite breakfasts! It really is a match made in heaven. Lunch is our tomato and cannellini bean soup which is really easy to make, warming and most importantly, delicious. I’d recommend making it the night before, or even on Sunday and keeping it chilled in the fridge to heat up when you want it. Risotto is for dinner, this recipe is so rich, creamy, and satisfying.

Wednesday

Breakfast: Apple and blackberry crumble porridge
Lunch: Warming maple roasted winter veg salad (leftovers)
Dinner: One-pot vegan chickpea and chorizo stew

More oats for breakfast, but this time it’s simple old porridge with a seasonal twist! Lunch is leftovers, what could be easier? Dinner is our chickpea and chorizo stew; a one pot wonder! It’s got the best vegan chorizo sausages around, which are the Sainsbury’s own brand ones. Everyone loves them, even meat eaters!

Thursday

Breakfast: Spicy sweet potato rostis
Lunch: Vegan mediterranean tomato & cannellini bean soup (leftovers)
Dinner: Roasted butternut squash, sage & vegan bacon bit risotto (leftovers)

Rostis are a firm favourite of mine, they’re also so easy to throw together and make a great substantial breakfast. Lunch is more of that lovely soup and dinner is already done for you too! We like to make extra portions of most meals so we always have something in the fridge or frezzer if we’ve got a particularly busy day.

Friday

Breakfast: Nut butter overnight oats (Deliciously Ella)
Lunch: Lunch on the go
Dinner: Spicy vegan jackfruit fajitas

Breakfast is a peanut butter overnight oats from Deliciously Ella, who is someone we looked to a lot back when we went vegan five years ago! She adds chia seeds to her oats, but it’s not a deal breaker if you can’t get any. Lunch on the go, again you could grab a salad or sandwhich from all chain coffee shops and supermarkets, and lots of local independent cafes have vegan options now too. Friday night means fajitas! We like to put spicy jackfruit in ours, as it mimicks pulled pork, but vegan chicken strips also work great too! Our favourties are the Vivera ones or the Fry’s Southern-Style Tenders. Serve with guac, salsa, cashew cream and lettuce for a delicious Friday night meal at home.

Saturday

Brunch: Vegan tofu & sweet potato scramble on toast
Dinner: Eating out

Weekends are made for brunch! If you haven’t tried making tofu scramble before (or using nutritional yeast), don’t be daunted. The nutritional yeast is a cheesy seasoning that’s perfect for adding an umami flavour to vegan cooking. We recommend eating out for dinner (or orderding in) since during Veganuary lots of restaurants have special Veganuary menus! Some chains we’d recoommend are Wahaca, Wagamama, Pho, Bill’s, Zizzi’s, Pizza Express and Byron Burger.

Sunday

Brunch: French Toast
Dinner: One-pot vegan chickpea and chorizo stew (leftovers)

French Toast is another classic brunch, and another chance to cook with nutritional yeast. It’s a really easy recipe and oh so moreish! Dinner is already done for you, which leaves you plenty of time to get yourself ready for the next week ahead!

Feeling inspired?

We hope this has given you a good idea of what a vegan diet looks like, and if you’re at all intersted in veganism we think Veganuary is a great idea! If you want even more inspiration and tips on veganism, we have some great posts on the blog here. If you’ve got any questions about vegan protein, check this out. Maybe, you’re wondering about the best type of plant-based milk? Look no further. Make sure to check out the tips section of the blog and feel free to ask us any questions here in the comments or reach out to us on our Instagram!

Your Vegan Meal Plan Shopping List

It’s a long list, however, we’re sure you probably have lots of these things in your fridge and cupboards already!

  • white onion – 3
  • red onion – 1 & 1/2
  • shallots – 5
  • garlic – 2 bulbs
  • leeks – 2
  • celery – 2
  • carrots – 2
  • red & yellow peppers – 2
  • mushrooms – 1 pack
  • cherry tomatoes – 3 bags
  • butternut squash – 1
  • brussels sprouts – 1 bag (20)
  • cooked beetroots – 4
  • sweet potato – 3
  • potato – 1
  • rocket – 1 bag
  • spinach – 1 bag
  • kale – 1 bag
  • gem lettuce – 1
  • avocado – 4
  • oranges – 2
  • lemons- 2
  • lime – 3
  • bananas – 1
  • apples – 1 bag
  • blueberries – 1 pack
  • raspberries – 1 pack
  • blackberries – 1 pack
  • mint – 1 bag
  • parsley – 1 bag
  • coriander – 1 bag
  • sage – 1 bag
  • dairy-free milk
  • dairy-free butter
  • dairy-free plain yoghurt
  • oatly creme fraiche – 1 pot
  • firm tofu – 1 pack
  • vivera vegan bacon bits – 1 pack
  • vegan Sainsbury’s chorizo – 1 pack
  • large bread
  • tortilla wraps
  • plain flour
  • oats
  • puy lentils – 1 tin
  • risotto rice – 1 bag
  • cannellini beans – 1 tin
  • chopped tomatoes – 3 tins
  • passata – 1 carton
  • chickpeas – 1 tin
  • jackfruit – 1 tin
  • peanut butter
  • caster sugar
  • maple syrup
  • cocoa powder
  • raisins
  • pistachios
  • almond flakes
  • cashews
  • pecans
  • chia seeds
  • dark chocolate
  • vegetable stock – 4 cubes
  • olive oil
  • rapeseed oil
  • cider vinegar
  • soy sauce
  • nutritional yeast flakes
  • apple sauce
  • pomegranate molasses
  • white wine – 1 bottle
  • ground cardamom
  • cinnamon
  • nutmeg
  • garlic granules
  • cumin
  • chilli powder
  • chilli flakes
  • smoked paprika
  • cayenne
  • turmeric
  • dried oregano
  • dried rosemary
  • dried parsley
  • dried coriander
  • bay leaves
  • salt
  • pepper

Have you found this post helpful? We’d love to know! Let us know in the comments below or on any of our social media channels.

Leave a Comment

* By using this form you agree with the storage and handling of your data by this website.

This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Accept Read More