Opinion Easy meal plan: 7 days of simple plant-based recipes

Eating plant-based doesn’t have to mean mastering complicated techniques, hunting down obscure ingredients, or spending your whole weekend meal-prepping. In this easy meal plan, we round up some of the simplest plant-based meals that are quick to cook, easy on the wallet, and full of familiar flavours you already love!

This 7-day vegan meal plan is uncomplicated, affordable, and delicious. Think breezy breakfasts, low-stress lunches, quick dinners, and tasty snacks ready in minutes. 

If you’re new to plant-based cooking (or just looking to take the pressure off with some easy ideas for the week), these recipes are designed to show you how simple eating more veg can be!

Ready to explore a week of fuss-free plant-based meals? Let’s dig in. 

Monday

Breakfast: Classic Breakfast Smoothie

This blend of banana, oats, frozen berries, dates, plant milk, and vanilla makes a creamy, energising breakfast you can sip on the go. Add a spoonful of hemp, chia, or flaxseeds for extra protein and a boost of omega-3s.

Lunch: Poke Bowl

Poke bowls are one of the easiest, most nourishing dishes out there! Featuring quinoa, fresh veggies, marinated tofu, and a ginger-tahini dressing, this recipe is super customisable, great for using up leftover veg, and requires barely any cooking.

Dinner: Pesto Gnocchi 

Looking for a comfort meal that comes together in no time? This pillowy pan-fried gnocchi tossed in bright, herby basil pesto is an absolute winner. Add a side salad if you’re feeling fancy. 

Snack: White Bean Dip

Rich, filling, and packed with plant-based protein! Simply blend cannellini beans, lemon, garlic, spices, and olive oil, and you’ve got the perfect dip for veggie sticks and crackers. 

Tuesday

Breakfast: Blueberry & Coconut Oat Bake 

Perfect for meal prep, this berry-studded coconut oat bake fuels you like breakfast while tasting like dessert. Top it off with a spoonful of hemp seeds for extra protein. 

Lunch: Rainbow Rice Paper Rolls 

Colourful veggies, flavour-packed herbs, lemongrass tofu, and rice noodles — quite possibly the prettiest no-cook lunch there is! Simply wrap them up, serve with a peanut or hoisin dipping sauce, and you’re golden. 

Dinner: ‘Cheesy’ Cauliflower Bake 

This creamy, cosy cauliflower bake is a great go-to for quick and easy meal prep. Add your choice of protein (tofu, chickpeas, or lentils work well!), and pair it with a side salad or some steamed veggies for a balanced, beginner-friendly dinner.

Snack: Peanut Butter Cups

Chocolate + peanut butter = a match made in vegan heaven. These moreish peanut butter cups are simple, no-bake, and an indulgent yet energy-packed option to have in the fridge throughout the week. 

Wednesday 

Breakfast: Tropical Breakfast Parfait

Want to get the day off to a luxurious start? These delectable parfait cups begin with a nourishing base of chia pudding, and only get better as you spoon through the layers of bright mango cream and crunchy toppings! A truly cafe-quality breakfast you can easily make at home. 

Lunch: Black Bean Tacos 

These black bean tacos are super satisfying and foolproof to make. With pre-chopped fresh ingredients doing most of the heavy lifting, this recipe is super quick to throw together — not to mention ridiculously tasty.

Dinner: Easy Red Thai Curry

A fragrant coconut curry with veggies and your protein of choice. (Tofu is our favourite because of how filling it is, and how beautifully it soaks up all the curry flavours!) This hearty recipe is a one-pan wonder with minimal chopping required — perfect for an easy midweek dinner. 

Snack: Vegan Ricotta with Sourdough & Veggie Sticks 

This dairy-free, ricotta-style dip pairs perfectly with pretty much anything! Eat it with veggie sticks (i.e. carrots, snow peas, cucumber, celery, or capsicum), a slice of toast, rice cakes, or seedy crackers.

Thursday 

Breakfast: Hot Chocolate Porridge 

Hot chocolate for breakfast? Sign us up! As dreamy and indulgent as this breakfast tastes, it’s also super nourishing thanks to the oats, cacao nibs, and fruit toppings. For even more of a nutritional boost, add a scattering of hemp seeds, chia seeds, or flaxmeal. 

Lunch: Egg-less Salad Sandwich 

Featuring a soft, tofu-based filling on fresh bread with crisp lettuce and cucumber for freshness, this sanga is speedy, tasty, and tastes like the classic childhood favourite — just plant-based. A pinch of black salt is the key to nailing that ‘eggy’ flavour!

Dinner: White Bean Stew 

This recipe is the epitome of simple comfort food! With hearty white beans simmered to perfection in a warming, delicately herbed broth — alongside some crispy roast carrots for bite — all it needs is some crusty bread for dipping. 

Snack: Guacamole 

Zesty, wholesome, and ready in minutes. We know we don’t need to sell you on guacamole 😉 Scoop it up with veggie sticks, tortilla chips, or crackers for a nutrient-packed, no-fuss snack. 

Friday 

Breakfast: Creamy Herbed Mushrooms on Toast 

Golden, garlicky mushrooms piled on buttered sourdough — simple, earthy, and forever a plant-based favourite.

Lunch: Tortilla Soup 

A warming bowl of tomatoey, bean-laden soup with all the best Mexican-inspired spices and add-ins! Any lunch you can enjoy with a side of crispy tortilla strips is a winner in our books.

Dinner: Veggie Paella 

Packed with colour and flavour, this one-pan paella is perfect for a low-effort Friday feast. Add your extra protein of choice — we recommend strips of tofu, tempeh, or plant-based chicken!

Snack: Carrot Cake Bliss Balls 

Sweet, spiced, and freezer-friendly, these carrot cake bliss balls are perfect for lunchboxes or a quick 3pm pick-me-up. Plus, they come together in just 10 minutes!

Saturday 

Breakfast: Spinach & Tofu Scramble 

Kick off the weekend with this colourful, high-protein tofu scramble that only takes a few minutes to cook. Serve it on top of crusty sourdough toast or wrap it into a breakfast burrito to make it stretch even further. 

Lunch: Easy Veggie Fried Rice 

This dish is a lifesaver for using up whatever’s in the fridge. Add tofu, tempeh, or beans for extra protein, and you’ve got yourself a balanced, budget-friendly meal. 

Dinner: One-Pan Pasta Bake 

You’ve never had pasta like this before — and it’s easier than it looks! With the sweetness of fried onions and the brightness of a tomato-based sauce, all you need is some plant-based cheese and herbs on top for a masterpiece of a meal. 

Snack: Maple Tahini Biscuits 

Relaxing on the couch with a cuppa? Pair it with these sweet, chewy cookies made from simple pantry ingredients like tahini and maple syrup. 

Sunday 

Breakfast: Vegan Shakshuka 

A beautifully impressive (yet surprisingly simple) breakfast for a slow Sunday morning! This vegan shakshuka features rich tomatoes, fragrant spices, and creamy dollops of coconut yoghurt to balance out each flavour-packed mouthful.

Lunch: Creamy Potato Salad

Melt-in-your-mouth potatoes tossed with a tangy cashew-based dressing, fresh mint, garden peas, and coconut bacon! Pair this leisurely picnic-style recipe with a crispy plant-based schnitzel for an easy, well-rounded lunch.

Dinner: Easy Pad Thai

Finish the week on a high note with this throw-together pad Thai. With rice noodles, an utterly addictive sauce, nourishing veggies, and tofu for protein, it’s fast, fresh, and guaranteed to satisfy. 

Snack: Chocolate Mousse 

This silky, rich, and shockingly simple chocolate mousse made with avocado and coconut cream makes for an indulgent (and surprisingly nutritious!) end to the week. 

Ready to make your weekly menu as easy as (plant-based) pie? 

There you have it: an easy vegan meal plan that doesn’t require any fancy ingredients, elaborate prep, or chef-level skills. Feel free to swap in your own go-to recipes, repeat your favourite dishes, or mix things up to fit your mood. 

Even if you just pick a few of these recipes to make at first, you’ll probably find you have plenty of leftovers in the fridge to keep you going for a few days. And isn’t that the best feeling?!

When cooking feels simple and enjoyable, sticking to a meal plan becomes second nature — and a whole lot more satisfying!

Still hungry for easy meal inspiration? There are even more beginner-friendly vegan recipes to drool over where these came from!