Healthy Vegan Weekly Meal Plan/ Meal Prep

Are you looking for easy and healthy vegan meal plan ideas? These plant based meal prep recipes help with weight loss and sustainability. I’ve put together an affordable meal plan and meal prep list to make this process as simple and delicious as possible. Even the grocery list is easy ti follow. I’ve used all these recipes myself and I love them all. Furthermore if you scroll to the bottom I’ve enabled a downloadable copy as well. 

Why do people meal prep?

It’s an easy and organized way to lose weight, save money, and eat healthy! Additionally plant based and vegan diets do not have to be difficult or expensive at all!

The grocery list comes to under $60 too!

Groceries & Cost

  • Bag of dry black beans – 16oz $1.50
  • Whole wheat tortillas – 16oz/10ct $3
  • Sweet potatoes – 2lbs $2
  • Almond flour (Great Value) – 16oz $5.88
  • Bananas – 3lbs $2
  • Oatmeal – 18oz $2.50
  • Peanut butter – 16oz $3
  • Dried dates – (Mariani Pitted Dates) 40oz $11
  • Chia seeds – 12oz $7.50
  • Cocoa powder – 8oz $2
  • 1 medium squash – $2
  • Miscellaneous fruit – $5
  • Miscellaneous vegetables – $3
  • Avocados – 7 ct $6
  • Almond milk – 32oz $250

Total: $59.44

Plant based meal prep ideas for breakfast, snack, and dessert:

No Bake Protein Cookes (8 Cookies)

Vegan Meal Prep Recipes For Weight Loss & Health

Ingredients:

  • 1 cup dates – pitted
  • 3/4 cup peanut butter (or almond or cashew)
  • 1/2 banana
  • 1.25 cup dry quick oats
  • 1/3 cup chia seeds
  • 3 tbsp cocoa powder

Directions:

  • Combine dates and banana first in the food processor and blend until dates break apart and blend
  • Add the rest of the ingredients and blend until thoroughly combined
  • Move mixture into mixing bowl and mold into 8 equally sized cookie portions
  • Store in the refrigerator

Nutrition Facts:   Servings: 8   Amount per serving   Calories 32 Daily Value*   Total Fat 16.6g 21%Saturated Fat 3.2g 16% Cholesterol 0mg 0% Sodium 115mg 5% Total Carbohydrate 37.6g 14% Dietary Fiber 9g 32% Total Sugars 17.7g  Protein 10.5g  Vitamin D 0mcg 0% Calcium 86mg  7% Iron 4mg 23% Potassium 472mg 10

See the video:

Plant Based Meal Plan Ideas By Anyreasonvegans

Overnight oats with peanut butter and banana  (5 portions)

  • 5 cups dry oatmeal
  • 5 cups water or almond milk
  • 5 tbsp peanut butter

Directions: 

  • Combine oatmeal and liquid, stir, cover, store in refrigerator
  • Top with 1 tbsp peanut butter and 1 banana

Nutrition facts: Calories 404 % Daily Value*Total Fat 13.4g 17% Saturated Fat 2.6g 13% Cholesterol 0mg 0% Sodium 86mg 4% Total Carbohydrate 58.5g 21% Dietary Fiber 9.2g 33% Total Sugars 2.3gProtein 14.8g Vitamin D 0mcg 0% Calcium 50mg 4% Iron 5mg 28% Potassium 402mg 9

Chia seed pudding (4 servings)

Ingredients:

  • 1/2 cup chia seeds
  • 1 cup almond milk
  • Fruit

Directions:

  • Combine, stir, and set in the refrigerator

Smoothies

  • Miscellaneous fruit
  • Almond milk

Nutrition Facts Servings: 4 Amount per serving Calories 225 % Daily Value* Total Fat 12.1g 15% Saturated Fat 1.3g 7% Cholesterol 0mg 0% Sodium 37mg 2% Total Carbohydrate 23g 8% Dietary Fiber 13.8g 49% Total Sugars 4.9g Protein 8.1 Vitamin D 0mcg 0% Calcium 244mg 19% Iron 3mg 18% Potassium 261mg 6

Oatmeal cookies (12 cookies)

Ingredients:

  • 3 cups oatmeal quick oats
  • 2 tbsp cocoa powder
  • 2 whole bananas ripe
  • 1 cup water

Directions:

  • Combine all the ingredients, stir, rest for 1 hour
  • Preheat oven to 350 degrees F
  • Grease sheet pan
  • Set out 12 cookies
  • Bake for 12 minutes

Nutrition Facts Servings: 12 Amount per serving Calories 97 % Daily Value* Total Fat 1.5g 2% Saturated Fat 0.3g 2% Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 18.8g 7%Dietary Fiber 2.9g 10% Total Sugars 2.6g Protein 3.1 Vitamin D 0mcg 0% Calcium 13mg 1% Iron 1mg 6% Potassium 167mg 4%

Meal prep recipes for lunch and dinner:

Instant pot black beans (3 burritos and 3 protein bowls)

Ingredients:

  • 1 cup dry black beans
  • 3 cups water or vegetable broth
  • 1 tsp vegetable bullion
  • 1 tsp olive oil
  • Splash of lime juice

Directions:

  • Rinse soak them overnight (optional)
  • Combine beans, liquid, and seasoning in pot
  • Pressure cook them high for 30 minutes
  • Steam release for 20 minutes

Nutrition Facts Servings: 6 Amount per serving Calories 136 % Daily Value* Total Fat 1.9g 2%Saturated Fat 0.4g 2% Cholesterol 0mg 0% Sodium 383mg 17% Total Carbohydrate 20.6g 7%Dietary Fiber 4.9g 18% Total Sugars 1g Protein 9.4 Vitamin D 0mcg 0% Calcium 45mg 3% Iron 2mg 10% Potassium 583mg 12%

Instant pot sweet potatoes (3 protein bowls)

Ingredients:

Directions: 

  • Cut them into 1/2 inch chunks
  • Toss in a bowl with oil and salt
  • Put them in the instant pot with 3-4 tbsp of water
  • Pressure cook on high for 5 minutes
  • Steam release 10 minutes

Nutrition Facts Servings: 2 Amount per serving Calories

218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Sweet potato noodles (2 servings)

Easy Vegan Weekly Meal Plan Recipes For Weight Loss

Ingredients:

  • 2 Medium Sweet Potatoes
  • 1 tbsp oil
  • 1/4 tsp salt
  • 1/4 tsp pepper

Directions:

  • Rinse and peel potatoes and spiralize into noodles
  • Heat the oil in your skillet and sauté for 3 minutes on medium high

Nutrition Facts Servings: 2 Amount per serving Calories 218 % Daily Value* Total Fat 7g 9%Saturated Fat 0.9g 5% Cholesterol 0mg 0% Sodium 11mg 0% Total Carbohydrate 37.4g 14% Dietary Fiber 5.3g 19% Total Sugars 0.7g Protein 2 Vitamin D 0mcg 0% Calcium 19mg 1% Iron 1mg 4% Potassium 911mg 19%

Squash nugget & avocados burritos (4 burritos)

Plant Based Meal Plan Ideas

Ingredients:

  • 2 cups butternut squash cubes
  • 2 tbsp vegetable oil
  • 3/4 cup almond flour
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp paprika
  • 1 tsp black garlic powder

Directions 

  • Preheat over to 350 degrees
  • Toss squash in a bowl with oil, spices, and flour
  • Spread out nuggets on sheet pan
  • Bake for 15 minutes
  • Add avocado and veggies in tortillas (makes 4)

Nutrition Facts Servings: 4 Amount per serving Calories 370 % Daily Value* Total Fat 20g 26%Saturated Fat 3.1g 16% Cholesterol 0mg 0% Sodium 993mg 43% Total Carbohydrate39.9g 15% Dietary Fiber 6.9g 25% Total Sugars 3.1g Protein 9.5 Vitamin D 0mcg 0% Calcium 88mg 7% Iron 5mg 29% Potassium 310mg 7

Meal Plan Day 1

  • Breakfast: Oat meal bowl with cocoa powder
  • Snack: No bake protein cookie
  • Lunch: Protein Bowl
  • Snack: Chia seed pudding and a banana
  • Dinner: Squash Burrito
  • Dessert: Dried dates and fresh fruit

Meal Plan Day 2 

  • Breakfast: No bake protein cookie with some fruit
  • Snack: Smoothie
  • Lunch: Black bean and avocado burrito
  • Snack: 2 oatmeal cookies
  • Dinner: Sweet potato noodles with a side of steamed veggies sprinkled with chia seeds
  • Dessert: Banana smoothie with cocoa powder and almond milk

Meal Plan Day 3

  • Breakfast: Spinach and fruit smoothie with chia seeds
  • Snack: Avocado Toast
  • Lunch: Protein bowl
  • Snack: Chia seed pudding with cocoa powder and 1 tbsp peanut butter
  • Dinner: Squash nuggets and black bean burrito
  • Dessert: Dried dates

Meal Plan Day 4

  • Breakfast: Oatmeal bowl with cocoa powder and a banana
  • Snack: No bake cookie
  • Lunch: Black bean and avocado burrito
  • Snack: Fruit smoothie
  • Dinner: Sweet Potato noodles with steamed veggies and avocado
  • Dessert: Oatmeal cookies

Meal Plan Day 5

  • Breakfast: Oatmeal bowl with fruit and chia seeds
  • Snack: Avocado toast
  • Lunch: Protein Bowl
  • Snack: Dried Dates and fresh fruit
  • Dinner: Squash nugget burrito
  • Dessert: Chia seed pudding with fresh fruit

Meal Plan Day 6

  • Breakfast: Chia seed pudding with cocoa powder and banana
  • Snack: Protein cookie
  • Lunch: Bean burrito with avocado
  • Snack: Oatmeal cookie
  • Dinner: Protein Bowl

Dessert: Fresh fruit

Meal Plan Day 7

  • Breakfast: Oatmeal bowl with fruit and chia seeds
  • Snack: Protein Cookie
  • Lunch: Squash burrito with avocado
  • Snack: Spinach and fruit smoothie
  • Dinner: Sweet Potato noodles with side of beans
  • Dessert: Dried dates

Download the full meal prep plan!

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admin

Hello guys! My name is Jessica and I am a recipe blogger who specializes in vegan and plant based recipes! I have been blogging for 4 years but I have been into cooking, baking, and creating my entire life, Thanks so much for visiting my blog.

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