Easy work week vegan meal plan that is gluten free, contains about 1900 calories, 70-80 g protein and is super healthy. Start the workweek with this meal plan to power through the week with lots if energy and a healthy immune system.
Today’s meal plan is designed for a busy work week. All dinner recipes can be done in the crockpot or instant pot, as well as a simple one-pot. You can cook some meals ahead of time and store in the freezer or fridge, but you can also just chop and prepare all the veggies for the week. Please read all the instructions carefully so you save time and energy when preparing your meals.
Easy work week vegan meal plan
Nutrition of the meal plan
I use the free cronometer app to track the nutrition. I always like to include the screenshot from the nutritional overview for each of my recipes and meal plans.
You will consume about 1800-1900 calories per day (or 2200 if you include snack #2, see below), 70-80 g protein, 78 g fiber, and the omega 6 to 3 balance looks great as well (should always be 4:1). All vitamins and minerals show the green bar, except vitamin D and B12. You can’t get enough vitamin D from food alone no matter what diet you follow, and B12 is the only supplement that is required when following a vegan diet. Please read more about deficiencies in this post.
You can increase fat intake by adding some walnuts as a snack (check out snack #2 below), but this will also add more calories. Use a meal planner template to organize your meals and track your calories.
Breakfast (584 Calories)
Healthy and easy vegan high protein breakfast bowl with 23g protein, 19g fiber, fruits, nuts, seeds, and more. Done in 10 minutes. Get the recipe here. This recipe serves one.
I like to add one brazil nut to my breakfast oats for selenium.
- 2 bananas
- 1 T peanut butter
- 1 T chia seeds
- 1.5 cup spinach
- 1 cup almond milk
- 1/4 cup great northern beans (don’t worry you won’t taste them)
Simply add everything into a nutri ninja or other mixer and blend well. Make sure to consume this slowly! This recipe serves one.
Snack #2 (optional):
You can add 0.5 cup walnut halves (unsalted) to the meal plan. This will add 326 calories to your daily calories, bumping it to 2240 calories per day and increasing your fat to 123% instead of 73%.
Lunch (~400 Calories)
Lunch and dinner recipes range from 350 to 450 calories. All in all you should be consuming a 1900 calorie diet if you don’t include snack #2.
This meal plan is designed to cook twice the amount for dinner so you can have the leftovers for lunch the next day. This will save you some time to prepare another meal. Each recipe serves 4, so if you cook for 2 people you can use the amount of ingredients as listed in each recipe.
If you cook for only one adult, please cut the amount of ingredients in half, or simply use the leftovers as vegan freezer meals.
The meal plan starts by cooking dinner on Sunday night so you also have lunch on Monday. You can prepare the breakfast bowl and smoothie the evening before and store in the fridge. This makes your mornings very easy.
Store the smoothie in a mason jar and breakfast and lunch in food containers. Use BPA free food containers that hold at least 3-cups like these.
You can also add all ingredients into the nutri ninja cup and store overnight, then blend in the morning, rinse the blender knife and add one of the nutri ninja drinking lids to go.
Make sure to shake the smoothie before consumption. If you have more time on Sunday evening, cook multiple meals ahead of time or chop and prep all the ingredients for the week. You can then simply add them into the instant pot that night or your crockpot ahead of time.
All recipes can be done in the instant pot on the stew setting (high and 5 minutes with closed valve).