5 Day Vegan Diet Meal Planner With Recipe Ideas


A bowl of food sitting on top of a wooden cutting board

Are you confused about what to eat on a vegan diet? Well first of all you need to make a list of the vegan items and shop for them. This 5-day vegan diet meal planner is made with simple ingredients that are affordable and easy to find, pick them from the grocery and write down the 5-day meal plan. You can find the exact recipes on the nutrition and wellness recipe blog website or search them up on google.

Day 1:

A plate of fresh fruit and vegetables

Breakfast: 

Vegan Baked Pumpkin Oatmeal

This can be made with Oats, Pumpkin Pie Spice, Mashed roasted pumpkin, bananas, and dairy-free milk (oat milk, almond milk, or coconut milk).

Lunch:

Instant Pot Creamy Vegetable Soup

Made with carrots, celery, onion, cauliflower, garlic, white beans, cashew cream, and lots of seasonings. Perfect to serve with brown rice.

Dinner:

Stir-fried Tofu and green beans

Fried with extra-virgin olive oil or vegetable oil, add onions and minced garlic for flavor.

Day 2:

A plate of food with a slice of orange

Breakfast:

Berry Breakfast Polenta

A tasty alternative to oatmeal made with dairy-free milk, polenta, maple syrup, blueberries, blackberries, and cashew cream.

Lunch:

Buffalo Soy Curl Salad

A huge bowl of salad made with soy curls, lettuce, carrots, celery, avocado, red onion, lemon juice, and jalapeno. This salad will fill your tummy and give you full nutrition.

Dinner:

Vegetable Bean Casserole

This Vegan Bean Casserole is creamy and delicious. Made with brown rice, broccoli, carrots, and celery, it is perfect for a hearty and easy meal every night.

Day 3:

Breakfast:

Peanut Butter Choco Overnight Oats

Easy to make and yummy, you can add fruits like bananas, orange, berries, pineapple as you wish, add chia seeds and maple syrup on top.

Lunch:

Ramen Noodle Salad

Add shredded red cabbage, carrots, cooked ramen noodles with soy sauce or tamari, add dressing and seasoning as your choice.

Dinner:

Teriyaki Tempeh or Tofu

Steamed and fried tempeh is covered in a delicious sauce for an amazing plant-based protein option. The tofu or tempeh is marinated with sriracha sauce and cooked with other spices.

Day 4:

Breakfast:

Chocolate Berry Smoothie Bowl

Use frozen berries like strawberries, blackberries, or bananas, add semi-sweet chocolate, vegan milk, and sweetener.

Lunch:

Vegan Ranch Pasta Salad

Dinner:

Vegan Buffalo Chicken Skillet

Made with brown rice, cauliflower, celery, carrots, tomatoes, and red hot sauce.

Day 5:

Breakfast:

Herbal tea, Vegan Cookies, and A bowl of fresh fruit.

Starting your day with Herbal tea rather than coffee is a good way to be free from oatmeal. Eat a few soaked nuts for extra energy and nutrition

Lunch:

Kale and Sprouts Salad

Fill your lunch meal with salad greens, cherry tomatoes, moong sprouts, peas, or chickpea sprouts. Dress with Italian seasoning, veg mayonnaise, and freshly ground black pepper.

Dinner:

Creamy Chickpea Curry with Rice

Full of plant protein, this curry will be made with coconut cream or coconut milk, Indian spices, onions, ginger & garlic paste, and tomatoes. Best paired up with rice or wheat tortillas.

Conclusion:

You can always pick up your favorite greens for salads and the dressing, spinach, cabbage, broccoli, bell peppers, or any other vegetables go well. If you find the recipes too hard or time-consuming, you can skip the marination part. Beans, lentils, soya, and quinoa go very well as alternative ingredients.

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