Food 6 min read
The Free 30-Day Vegan Meal Plan
Four weeks of breakfasts, lunches, dinners, and snacks. It is built around batch cooking and planned leftovers, so you are rarely cooking from scratch more than once a day. Calorie figures are rough, around 2,000 a day; scale the portions to your own needs.
This is a starting rotation, not a rulebook. The point is to take the daily "what do I even eat" decision off your plate for a month while you learn a handful of meals you actually like. Cook the big-batch dinners on the weekend, eat the planned leftovers on weeknights, and repeat whatever you loved.
Each week has a matching shopping list organized by aisle. New to the ingredients? The beginner's guide covers nutrition basics and a pantry checklist, and the substitution guide shows what to grab instead of milk, eggs, and the rest.
Week 1: Easy Foundations
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon~1980 kcal | Overnight oats with banana, peanut butter, and chiaMake three jars at once for grab-and-go all week. | Hummus and veggie wrap with mixed greensWhole-wheat tortilla, carrots, cucumber, spinach. | Spaghetti marinara with lentilsLentils stand in for ground meat, a cheap protein. | Apple slices and a handful of almonds |
| Tue~2010 kcal | Overnight oats from the batchTop with fresh berries. | Leftover lentil marinara over greensRepurpose last night's dinner. | Black bean tacos with avocado and salsaCorn tortillas, canned black beans, slaw. | Soy or oat-milk latte and dates |
| Wed~1950 kcal | Tofu scramble with spinach and toastTurmeric and black salt give it an eggy flavor. | Black bean and corn salad bowlUses leftover taco filling and lime. | Sheet-pan veggies and chickpeas with riceRoast everything on one tray. | Carrot sticks and hummus |
| Thu~2025 kcal | Smoothie: banana, berries, spinach, plant milk, peanut butterAdd a scoop of oats to keep you full. | Leftover roasted chickpeas and rice bowlDrizzle with tahini-lemon sauce. | Veggie stir-fry with edamame and noodlesA frozen stir-fry mix is the shortcut. | Whole-grain crackers and avocado |
| Fri~2060 kcal | Peanut butter toast and bananaSprinkle hemp seeds for protein. | Big green salad with chickpeas and seedsUse the rest of the canned chickpeas. | Veggie burgers with oven friesStore-bought patty and sweet potato fries. | Dark chocolate square and an orange |
| Sat~2110 kcal | Vegan pancakes with maple syrup and berriesA weekend treat. Use a flax egg in the batter. | Loaded baked potato with beans and salsaMicrowave the potato to save time. | Coconut chickpea curry with riceCanned tomatoes, coconut milk, curry powder. | Trail mix |
| Sun~1990 kcal | Avocado toast with tomato and chili flakesAdd white beans for staying power. | Leftover chickpea curryEven better the next day. | Minestrone soup and crusty breadBatch-cook and freeze half for Week 2. | Soy yogurt with granola |
Week 2: Global Flavors
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon~2000 kcal | Chia pudding with mangoMake ahead in jars again. | Falafel pita with tahini and saladFrozen or boxed falafel works well. | Pad Thai-style rice noodles with tofuPeanut, lime, and tamari sauce. | Edamame, lightly salted |
| Tue~1970 kcal | Chia pudding from the batch with berries | Leftover Pad Thai noodles | Dal (red lentil curry) with rice and naanOne pot, freezer-friendly. | Banana and almond butter |
| Wed~2040 kcal | Tofu scramble breakfast burritoWrap and freeze extras for later. | Leftover dal with rice | Buddha bowl: quinoa, roasted veg, tahiniCook extra quinoa for tomorrow. | Hummus and cucumber |
| Thu~2015 kcal | Smoothie bowl with granola and seedsUse a frozen banana base. | Quinoa tabbouleh with chickpeasUses leftover quinoa and parsley. | Black bean enchilada bakeTortillas, salsa, vegan cheese. Bakes in 25 minutes. | Orange and walnuts |
| Fri~2080 kcal | Oatmeal with apple and cinnamonStir in ground flax. | Leftover enchilada bake | Veggie sushi bowls, deconstructedRice, avocado, cucumber, edamame, nori, soy. | Rice cakes and peanut butter |
| Sat~2130 kcal | Vegan breakfast hash with potatoes and beansA weekend skillet that feeds a crowd. | Mediterranean mezze plateHummus, olives, pita, veg, falafel. | Mushroom and spinach risottoNutritional yeast for cheesy depth. | Dark chocolate and strawberries |
| Sun~1995 kcal | Toast with white-bean avocado smash | Thawed minestrone from Week 1Planned-overs win. | Thai green curry with tofu and vegCoconut milk, curry paste, rice. | Soy yogurt and fruit |
Week 3: Comfort and Batch-Cook
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon~2050 kcal | Peanut butter and jelly overnight oatsTriple the batch. | Chili-stuffed baked potatoMade from Sunday's batch chili. | Big-batch three-bean chiliCook a huge pot. It is the base for three meals. | Tortilla chips and guacamole |
| Tue~2000 kcal | Overnight oats from the batch | Leftover chili over rice | Vegan shepherd's pie with lentilsMashed-potato topping, freezer-friendly. | Apple and peanut butter |
| Wed~2070 kcal | Tofu scramble and avocado toast | Leftover shepherd's pie | Creamy tomato pasta with white beansBlend soaked cashews or use plant cream. | Trail mix and an orange |
| Thu~2020 kcal | Green smoothie and toast | Chili nachos (last of the chili)Bake with vegan cheese. | Teriyaki tofu and broccoli with ricePress and bake the tofu for crispiness. | Edamame |
| Fri~2110 kcal | Banana-oat blender muffinsBatch-bake and freeze extras. | Leftover teriyaki bowl | Pizza night: flatbread with veggies and vegan cheesePile on the toppings. | Popcorn with nutritional yeast |
| Sat~2140 kcal | French toast (chickpea-flour batter) and berriesWeekend brunch. | Loaded hummus bowl with warm pita | BBQ jackfruit sandwiches with slawCanned jackfruit pulls like pork. | Dark chocolate and almonds |
| Sun~1990 kcal | Tofu and veggie breakfast scramble | Leftover BBQ jackfruit on a salad | Hearty vegetable and barley soupBatch and freeze for Week 4. | Soy yogurt and granola |
Week 4: Confident Cook
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon~2010 kcal | Savory oatmeal with greens and tofuOr repeat your favorite breakfast. | Grain bowl with roasted chickpeas and tahini | Stuffed bell peppers with rice and beansBake and enjoy leftovers. | Apple and walnuts |
| Tue~2030 kcal | Smoothie and a banana-oat muffin | Leftover stuffed peppers | Lentil bolognese over pastaMake extra sauce. It freezes well. | Hummus and veg |
| Wed~1980 kcal | Avocado toast and white beans | Leftover lentil bolognese | Tofu katsu with rice and quick slawPanko-crusted and pan-fried. | Edamame and an orange |
| Thu~2055 kcal | Chia pudding and fruit | Big rainbow salad with chickpeas and seeds | Cauliflower and chickpea tikka masalaCoconut and tomato sauce with rice. | Trail mix |
| Fri~2100 kcal | Tofu scramble breakfast tacos | Leftover tikka masala | Loaded veggie pizza (homemade or store base)A Friday tradition. | Popcorn and dark chocolate |
| Sat~2150 kcal | Vegan pancakes or waffles with berriesCelebrate finishing the month. | Buddha bowl with all your favorites | Mushroom 'steak' with mashed potatoes and greensRestaurant-worthy at home. | Vegan ice cream |
| Sun~1985 kcal | Brunch hash with potatoes, beans, and avocado | Thawed barley soup from Week 3 | Cook next week's staples and your top three mealsBuild your own repeatable rotation. | Soy yogurt and fruit |
A few notes
- B12 is the one true supplement. No meal plan substitutes for it. Take a B12 supplement or eat reliably fortified foods. The getting-started guide and the NIH reference explain why.
- Leftovers are the strategy, not an afterthought. Most dinners make enough for the next day's lunch. The soups and chilis are written to freeze.
- Swap freely. Hate mushrooms? Use the protein and sauce with something else. This plan works because you repeat what you like, not because you follow it exactly.
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