Enjoy this free one-week meal plan. Six days of vegetarian recipes plus one free day, inspiring you to eat healthy and the freedom to have fun.
This free one-week meal plan provides six days of recipes, plus one free day to leave some room for fun.
Whether you follow the plan to a t, switch the days around, or pick and choose one or two recipes to enjoy from this week of eats, we hope this gives you some fun, healthy meal inspiration.
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About the plan
This meal plan highlights nine recipes, giving you six breakfasts, lunches, and dinners. The aim here is to eat healthy (but fun) foods, without spending too much time in the kitchen.
If this meal plan helps you feel even 1% less stressed about eating healthy, that’s great news!
What’s included
- Six breakfasts (for one)
- Six lunches (for one)
- Six dinners (for two)
📋 The Recipes
Breakfast Recipes
- The Best Basic Avocado Toast from Simply Fresh Foodie (Double the ingredients)
- Biscoff Overnight Oats from Simply Fresh Foodie (Double the ingredients)
- Pretty in Pink Peach Smoothie from Ambitious Kitchen (Double the ingredients)
Lunch Recipes
- Sweet Potato Tofu Nourish Bowl from Simply Fresh Foodie (Double the ingredients)
- The Ultimate Spicy Cheddar & Apple Fall Veggie Sandwich from Ambitious Kitchen (Double the ingredients)
- Raw Rainbow Veggie Noodle Salad with Peanut Dressing from Minimalist Baker
Dinner Recipes
- Creamy Cauliflower and White Bean Soup from Simply Fresh Foodie
- Coconut Curried Golden Lentils from Minimalist Baker
- Burst Tomato Pasta from Last Ingredient
🥗 Optional Sides
- The Best Simple Pan Fried Broccolini from Simply Fresh Foodie (Double the ingredients)
- Perfect Brown Rice from Cookie and Kate
- Sourdough Garlic Toast from The Nessy Kitchen
📆 The schedule
(Scroll L ➡️ R)
| Mon | Tues | Weds | Thurs | Fri | Sat | Sun | |
| Breakfast | Avocado Toast | Biscoff Overnight Oats | Avocado Toast | Pretty in Peach Smoothie | Biscoff Overnight Oats | Pretty in Peach Smoothie | Free Day! |
| Lunch | Sweet Potato Tofu Nourish Bowl | Cheddar Apple Sandwich | Rainbow Peanut Noodle Salad | Sweet Potato Tofu Nourish Bowl | Rainbow Peanut Noodle Salad | Cheddar Apple Sandwich | Free Day! |
| Dinner | Cauliflower White Bean Soup | Golden Curried Lentils | Burst Cherry Tomato Pasta | Cauliflower White Bean Soup | Golden Curried Lentils | Cauliflower White Bean Soup | Free Day! |
✅ Day-by-day instructions
Sunday
Getting all your groceries on the Sunday before starting this meal plan will make everything way easier once the week starts.
Monday
Breakfast
- Make Avocado Toast. This recipe serves 1, so just follow the instructions to make 1 serving!
Lunch
- Make Sweet Potato Tofu Nourish Bowl. This recipe serves 1, so just follow the instructions to make 1 serving!
Dinner
- Make Cauliflower White Bean Soup. This recipe serves 4. If cooking for yourself + a partner, make the whole recipe. If making for yourself only, cut the recipe in half.
- Eat half of what you make now (one serving per person) and pack the rest away in an airtight container and store in the fridge until Thursday night, when you’ll enjoy the leftovers!
- As an optional side, make Sourdough Garlic Toast, using the ‘Servings’ adjuster tool at the top of the recipe to customise the amount as needed.
Prep for tomorrow
- Before bed, make Biscoff Overnight Oats to enjoy for breakfast tomorrow. This recipe serves 1, so just follow the instructions to make 1 serving!
Tuesday
Breakfast
- Enjoy your overnight oats.
Lunch
- Make The Ultimate Spicy Cheddar & Apple Fall Veggie Sandwich. This recipe serves 1, so just follow the instructions to make 1 serving!
Dinner
- Make Coconut Curried Golden Lentils. This recipe says it makes six servings, but we find it works better as a main dish when divided in fourths, making each portion slightly larger. If cooking for yourself + a partner, make the whole recipe. If making for yourself only, cut the recipe in half.
- Eat half of what you make now (one fourth of the recipe per person) and pack the rest away in an airtight container and store in the fridge until Friday night, when you’ll enjoy the leftovers!
- As an optional side, make Perfect Brown Rice, eating some tonight and storing the leftovers for Friday.
Prep for tomorrow
- Before bed, make Raw Rainbow Veggie Noodle Salad with Peanut Dressing to enjoy for lunch tomorrow. This recipe serves 2, so split the salad into 2 containers for lunch tomorrow and Friday!
Wednesday
Breakfast
- Make Avocado Toast. This recipe serves 1, so just follow the instructions to make 1 serving!
Lunch
- Enjoy one serving of the Raw Rainbow Veggie Noodle Salad with Peanut Dressing that you prepared last night!
Dinner
- Make Burst Cherry Tomato Pasta. This recipe serves 4. If cooking for yourself + a partner, make the whole recipe. If making for yourself only, cut the recipe in half.
- Eat half of what you make now (one serving per person) and pack the rest away in an airtight container and store in the fridge until Thursday night, when you’ll enjoy the leftovers!
- As an optional side, make Sourdough Garlic Toast, using the ‘Servings’ adjuster tool at the top of the recipe to customise the amount as needed.
- For extra veggies, you can also make Pan Fried Broccolini, which serves 2.
Prep for tomorrow
- No prep for tomorrow — enjoy your evening!
Thursday
Breakfast
- Make Pretty in Pink Peach Smoothie. This recipe serves 1, so just follow the instructions to make 1 serving!
Lunch
- Make Sweet Potato Tofu Nourish Bowl. This recipe serves 1, so just follow the instructions to make 1 serving!
Dinner
- Enjoy the rest of the Cauliflower White Bean Soup.
- As an optional side, make Sourdough Garlic Toast, using the ‘Servings’ adjuster tool at the top of the recipe to customise the amount as needed.
Prep for tomorrow
- Before bed, make Biscoff Overnight Oats to enjoy for breakfast tomorrow. This recipe serves 1, so just follow the instructions to make 1 serving!
Friday
Breakfast
- Enjoy your overnight oats.
Lunch
- Enjoy the second serving of the Raw Rainbow Veggie Noodle Salad with Peanut Dressing.
Dinner
- Enjoy the rest of the Coconut Curried Golden Lentils.
- As an optional side, you can also enjoy the remainder of your Perfect Brown Rice.
Prep for tomorrow
- No prep for tomorrow — enjoy your evening!
Saturday
Breakfast
- Make Pretty in Pink Peach Smoothie. This recipe serves 1, so just follow the instructions to make 1 serving!
Lunch
- Make The Ultimate Spicy Cheddar & Apple Fall Veggie Sandwich. This recipe serves 1, so just follow the instructions to make 1 serving!
Dinner
- Enjoy the rest of your Burst Cherry Tomato Pasta.
- As an optional side, make Sourdough Garlic Toast, using the ‘Servings’ adjuster tool at the top of the recipe to customise the amount as needed.
- For extra veggies, you can also make Pan Fried Broccolini, which serves 2.
Prep for tomorrow
- No prep for tomorrow — enjoy your evening!
Sunday
Free day!
- Enjoy whatever you’d like today, take it easy and maybe treat yourself to a restaurant meal. If meal planning for the week ahead, you may want to go grocery shopping today.
Thanks for enjoying a week of healthy eats, we hope you loved these recipes.
Leave a comment below sharing your thoughts, and tell us what you’d like to see more of next time.
🛒 Grocery list
Copy and paste or screenshot this grocery list to make shopping easy. For one week of 1-serving breakfast/lunch and 2-serving dinners, you will need:
Pantry Staples:
- Rolled oats: 1 cup
- Extra-virgin olive oil: At least 1 cup
- Vanilla extract: 3 teaspoons
- Grainy Dijon mustard: 2-3 tablespoons
- Honey: 2-3 tablespoons
- Pickled jalapeños: 20 slices
- Coconut aminos (or tamari): 5 tablespoons
- Sesame oil (optional): 2 teaspoons
- Coconut milk: 1 ¼-1 ½ cups
- Coconut sugar or maple syrup: 1-2 tablespoons
- Peanut butter or cashew butter: 3 tablespoons
- White beans (cannellini or butter beans): 1 can (drained and rinsed)
- Vegetable broth: 4 cups
- Golden lentils: 1 ½ cups
Spices
- Cinnamon: 3 teaspoons
- Paprika: 1 teaspoon
- Dried onion flakes: ½ teaspoon
- Curry powder: 1 heaping tablespoon
- Turmeric: 1 teaspoon
- Cayenne pepper: ⅛ teaspoon
- Salt: To taste
- Black pepper: To taste
- Red chili/red pepper flakes: To taste
- Allspice: ¼ teaspoon
Produce:
- Avocado: 2
- Lemons: 3
- Kale: 4 handfuls (about one bag)
- Sweet potato: 1 large
- Red onions: 2 medium
- Honeycrisp apple: ½, thinly sliced
- Arugula: ½ cup
- Garlic: 15-16 cloves
- Carrots: 2 medium, ribboned with a vegetable peeler
- Cucumber: 1 medium, very thinly sliced with a vegetable peeler or mandolin
- Red cabbage: 1 cup (packed), very thinly sliced with a knife or mandolin
- Red bell pepper: 1 large, very thinly sliced with a knife or mandolin
- Curly or lacinato kale: 2 cups chopped
- Snap or snow peas: 1 cup
- Mango: 1 ripe, cubed
- Cilantro: Chopped
- Cauliflower: 1 head
- Shallot: 1 small
- Ginger: 2-3 tablespoons
- Chopped basil, parsley or chives: To taste
- Parsley: 5-15 leaves
Fridge items
- Parmesan: 1 ounce
- Teriyaki tofu: 2 servings
- Sharp cheddar cheese: 2-4 ounces
- Soy milk/dairy free milk of choice: 3 cups
- Greek yogurt (or dairy free yogurt of choice): 1 cup
Freezer
- Frozen peach slices: 2 heaping cups
- Frozen raspberries or strawberries: 2 cups
Additional
- Bread (sourdough): 8 slices (plus extra for optional garlic toast, listed below)
- Nutritional yeast: 1 tablespoon
- Vegan protein powder (optional): 1 serving
- Flaxseed meal (or LSA): 1 tablespoon
- Lotus Biscoff spread: 2 tablespoons
- Kettle potato chips: 1 cup
- Sunflower seeds: 2 tablespoons
For optional sides
- Extra sourdough bread: 2-8 slices
- Salted butter: 1-4 Tablespoons
- Garlic: ½ - 2 cloves
- Dried parsley flakes: ½ - 2 teaspoons (or use leftover fresh parsley from other recipes)
- Olive oil: 3 tablespoon olive oil
- Broccolini: 4 bunches
- Chilli flakes: to taste
- Brown rice (NOT quick-cooking variety): 1 cup
- Salt, soy sauce or other desired seasonings: to taste