Today’s vegan summer meal plan is filled with seasonal plant based summer recipes like the tropical chia pudding, a light pasta caprese salad (no oil) for lunch, and more delicious flavorful vegan summer meals.
The meal plan serves around 1790 calories per day with 67 g protein. It serves one person for 6 days.
You can use this summer meal plan for weight loss or increase serving sizes for weight maintenance or gain. If you change the meal to your desire, make sure to also change the shopping list.
Easy plant Based Summer Meal Plan
You can print this post and also click on most recipes below to get the print version.
Tropical Sunrise Chia Pudding (400 cal, 14.5 g protein). Make the tropical chia pudding without the soy milk and just top the chia pudding with tropical fruits:
- 3 T chia seeds
- ¾ almond milk + 2 T coconut flakes (or use 3/4 cup coconut milk)
- 1 cup frozen tropical fruit mix (or use your favorite tropical fruits)
Add the chia seeds, almond milk, and coconut flakes (or just use coconut milk) in a jar, stir, and let sit overnight. Top with tropical fruit the same night or the next day before consumption.
Caprese Salad (490 calories, 18.2 g protein). Make 2 batches of the recipe and divide the salad equally into 6 meal prep containers.
Each dinner recipe provides 4 servings.
DINNER 1: Mexican Stuffed Sweet Potatoes (860 cal, 24 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (6 potato halves) and save the other half for Dinner 4.
DINNER 2: Italian Asparagus Gnocchi (712 cal, 28.7 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (2 servings) and save the other half for Dinner 5.
DINNER 3: Lemon Crema Farfalle (980 cal, 48 g protein). Prep the whole meal and divide into 2 equal parts. Eat one half of the recipe (2 servings) and save the other half for Dinner 6.
- 12 oz. dry farfalle pasta (about 4 cups)
- 1 bunch asparagus, cut up (ends removed)
- 3 zucchini, cubed
- 1/2 small onion, diced
- 2 cloves garlic
- 1 lemon
- 8 oz tofu (firm)
- 1/2 cup cashews (soaked in warm water for 10 minutes)
- 2 t rosemary (dried)
- 1 t salt
- pepper to taste
Cover the cashews in warm water and soak for at least 10-15 minutes, then drain. Cook the pasta according to the package, then drain. Steam the asparagus, zucchini and onion in a large pan with about 1/2 cup of water until soft (10 minutes), then drain. To make the sauce, grind off some of the (washed) lemon peel, then squeeze out the juice. Add both (peel and juice) into a blender together with the drained tofu, drained cashews, garlic, salt, and pepper, and blend until creamy. Mix all ingredients together in the large pan and heat up.
DINNER 4: Second half of Dinner 1: Mexican Stuffed Sweet Potatoes ( 6 potato halves)
DINNER 5: Second half of Dinner 2: Italian Asparagus Gnocchi.
DINNER 6: Second half of Dinner 3: Lemon Crema Farfalle.
You can prep your chia pudding in mason jars or recycled glass jars then top with fruits. It is best to prepare the lunch before you start the week. Simply make 2 batches of the caprese salad recipe then divide into 6 servings and store in the fridge. You can cook the dinners each night or make some ahead of time. You can also pre-cut some of the veggies for shorter cooking time during the week.
Calories & Nutrition:
This meal plan provides, on average, 1750 calories, 67 g protein, 263 g carbs, 57 g fat, and 60 g fiber daily.
Shopping List (1 person, 6 days):
1 bag chia seeds, 5 cups almond milk (or coconut), 6 cups frozen tropical fruits, 16 oz dry penne or fusilli pasta, 3 cans chickpeas, 2 cucumbers, 2 pint cherry tomatoes, 4 avocados, salt and pepper, balsamic vinegar, dried basil and oregano, 6 medium sweet potatoes, 1 can corn, 1 can black beans, 1 bundle spring onion, 1 bundle cilantro, cumin powder, 3 tomatoes, red wine vinegar, onion powder, garlic powder, 1 jalapenos, 1 lime, 2 bundles asparagus, 16 oz potato gnocchi (vegan), 2 cups frozen peas, fresh baby spinach, garlic, Italian herbs, 12 oz dry farfalle pasta, 3 zucchini, onion, 1 lemon, 8 oz tofu (freeze the rest), cashews.
Optional: olive oil for the gnocchi (omit if you go all oil free).