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7 days of simple plant-based recipes

Dig into these simple plant-based meals that are quick to cook, easy on the wallet, and full of familiar flavours you already love…

Eating plant-based doesn’t have to mean mastering complicated techniques, hunting down obscure ingredients, or spending your whole weekend meal-prepping. 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! Or, if you’re hungry for more ideas, check out our budget and high-protein meal plans below:

High-Protein Meal Plan
Budget Meal Plan

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

A banana, sliced banana, oats, dates, mixed berries, and three glasses of plant-based breakfast smoothie on a white table. — Classic Breakfast Smoothie with Oats 0 mins

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Recipes in this plan

Day 1

Day 1

Classic Breakfast Smoothie with Oats

A wholesome breakfast has never been easier. Packed with fibre, vitamins, and some protein to start your day, the oats…

Cook time: 0 mins Serves 4
Day 1

Quick Poke Bowl

The poke bowl hails from Hawaii, and though a traditional one includes fish, internationally we’ve come to identify this iconic…

Cook time: 15 mins Serves 2
Day 1

Pan-fried Pesto Gnocchi

Perfectly pan-fried pillows of potato-pasta … painted in pesto! And pinches of plant-based parmesan, if you like … Seriously, the…

Cook time: 5 mins Serves 4
Day 1

That Super Easy White Bean Dip

Because sometimes it’s late and you’re hungry and you can’t be bothered with that “proper dinner” nonsense but you want…

Cook time: 30 mins Serves 4

Day 2

Day 2

Blueberry & Coconut Oat Bake

Is it breakfast? Dessert? An after-school snack? This scrumptious oat bake is versatile, super quick to throw together, and nutritious…

Cook time: 20 mins Serves 4
Day 2

Rainbow Rice Paper Rolls

If you’ve never made rice paper rolls, these fresh, wholesome beauties can look a little daunting for the novice home…

Cook time: 5 mins Serves 4
Day 2

Easy Cheesy Cauliflower Bake

Nothing takes your cauliflower to the next level quite like slathering it in a rich, creamy cashew cheese sauce, sprinkling…

Cook time: 20 mins Serves 4
Day 2

Easy Peanut Butter Cups

These little cups of delight are so easy to whip up and make for great gifts, too. Once you’ve nailed…

Cook time: 80 mins Makes

Day 3

Day 3

Tropical Breakfast Parfaits

If you’re craving a breakfast that tastes like a tropical holiday, we’ve got just the thing! This vibrant parfait layers…

Cook time: 30 mins Serves 4
Day 3

Classic Black Bean Tacos

Fresh, wholesome, flavourful, with the kid-friendly appeal of building your own tacos at the table, this is a can’t-go-wrong recipe for…

Cook time: 20 mins Serves 4
Day 3

Easy Thai Red Curry

This is one of those instant-wow meals that you can whip up in no time — so satisfying, and such…

Cook time: 20 mins Serves 4
Day 3

Easy Plant-based Ricotta

Creamy, dreamy, and oh so simple! This easy plant-based ricotta is made up of just three ingredients—soy milk, lemon juice,…

Cook time: 30 mins Serves

Day 4

Day 4

Hot Chocolate Porridge

Don’t you just love when you discover something decadently delicious and find out it’s actually good for you? This cacao…

Cook time: 10 mins Serves 2
Day 4

Egg-less Salad Sandwich

Ever notice that tofu bears a striking resemblance to hard-boiled egg whites? Well surprise, surprise — it makes an uncanny…

Cook time: 0 mins Serves 4
Day 4

White Bean Stew with Crispy Roast Carrots

A wholesome, hearty bean stew that fills you right up with just a little bowlful. Though if you’re craving extra…

Cook time: 45 mins Serves 4
Day 4

Holy Guacamole

There’s no better way to enjoy the beloved avocado than in the style of its native land and biggest producer,…

Cook time: 0 mins Serves 4

Day 5

Day 5

Creamy Herbed Mushrooms on Toast

A rich, decadent take on the classic brekky mushrooms that will give any cafe a run for its money! It’s…

Cook time: 10 mins Serves 1
Day 5

Tortilla Soup

The beauty of Mexican food is that you already know what this tastes like. Fresh, hearty, spiced with cumin, sprinkled…

Cook time: 40 mins Serves 4
Day 5

Easy Veggie Paella

A colourful, Spanish classic (“pa-EY-ya”) ripe for additional veggies as per your tastes! Use the biggest pan you’ve got, and…

Cook time: 45 mins Serves 4
Day 5

Carrot Cake Bliss Balls

When you want a quick and delicious sweet treat that you could safely get carried away with, polishing off the…

Cook time: 10 mins Serves 18

Day 6

Day 6

Spinach & Tofu Scramble

All of the protein, none of the cholesterol and a fraction of the calories? Plus, the potential for heaps more…

Cook time: 15 mins Serves 2
Day 6

Easy Veggie Fried Rice

Got some leftover rice in the fridge and a few veggies lying around? Whack ’em into this veggie fried rice…

Cook time: 10 mins Serves 4
Day 6

Easy One Pan Pasta Bake

Who says pasta has to be boiled in a pot of water to be enjoyed to the fullest? Simon takes…

Cook time: 25 mins Serves 2
Day 6

Maple Tahini Biscuits

Tahini — that earthy, nutty-flavoured spread created by blending sesame seeds — is a versatile ingredient that plays well in…

Cook time: 15 mins Serves 4

Day 7

Day 7

Easy Vegan Shakshuka

This richly spiced tomato-based dish could technically be eaten with a spoon – but for optimal enjoyment, grab a nice…

Cook time: 20 mins Serves 4
Day 7

Creamy Potato Salad with Peas & Mint

A classic potato salad with a twist! Creamy cashew dressing, pops of sweet peas, and a hit of fresh mint…

Cook time: 20 mins Serves 4
Day 7

Easy Pad Thai

If you’ve ever watched a food vendor effortlessly whip up a sensational pad Thai on the streets of Bangkok, it…

Cook time: 15 mins Serves 4
Day 7

Easy Chocolate Mousse with Avocado

A rich and fluffy mousse that you can feel extra-good about! Enjoy the creamy magic of avocados a little differently…

Cook time: 1 hour Makes 4

Shopping list

296 items

Classic Breakfast Smoothie with Oats

4 cups unsweetened soy milk
2 bananas
1 cup mixed frozen berries
2/3 cup rolled oats
6 pitted medjool dates
1 teaspoon vanilla extract

Quick Poke Bowl

200g firm tofu
1 tablespoon soy sauce (or tamari)
2 teaspoons maple syrup
1 teaspoon minced garlic
Dash of rice vinegar, apple cider vinegar or lemon juice
1/3 cup quinoa, uncooked
1 small avocado, cut into cubes
1/2 cup canned beetroot cubes, drained
1/2 cup canned corn, drained
1/4 cup cherry tomatoes, halved
2 baby cucumbers, sliced
1/4 cup hulled tahini
1 tablespoon grated ginger
1 tablespoon rice vinegar, apple cider vinegar or lemon juice
2 teaspoons soy sauce (or tamari)
Maple syrup, to taste

Pan-fried Pesto Gnocchi

Handful baby spinach
2 cups basil leaves
1 clove garlic, crushed
1/2 cup almonds
1/4 cup plant-based parmesan, or can simply use nutritional yeast
2 tablespoons lemon juice
1/2 cup olive oil
2 x 500g gnocchi (gluten-free if required)
1 tablespoon plant-based butter (e.g. Nuttelex)
1/3 cup cherry tomatoes, quartered
2 tablespoons baby basil leaves, to garnish
2 tablespoons almonds, roughly chopped
1/4 cup plant-based parmesan (extra), to serve

That Super Easy White Bean Dip

2 x 400 g tins cannellini beans (or other white beans), rinsed and drained
5 cloves garlic
1/4 cup coriander, chopped
1 teaspoon cumin
2 tablespoon lemon juice (about 1 lemon)
2 tablespoons extra virgin olive oil
1 teaspoon chilli powder (optional)

Blueberry & Coconut Oat Bake

2–3 very ripe bananas, peeled
2 cups rolled oats
1 1/2 cup plant-based milk, such as almond, soy or coconut
1/2 cup shredded coconut
1 tablespoon ground flax or chia seeds
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 cup blueberries, fresh or frozen

Rainbow Rice Paper Rolls

1/4 cup soy sauce (use tamari for gluten-free)
1 tablespoon maple syrup
3 cloves garlic, crushed
1 tablespoon lemongrass, chopped finely (optional)
600g firm tofu (around 1 large packet), sliced thinly
2 tablespoons sesame oil (or sub water)
400g brown or white vermicelli noodles
20 rice paper wrappers
1 cucumber, sliced into batons
1 carrot, peeled and sliced into batons
1 cup red cabbage, sliced thinly
1 cup lettuce, chopped roughly
1/4 cup peanut butter, smooth or crunchy
2 tablespoons soy sauce, tamari, or coconut aminos
2 tablespoons maple syrup

Easy Cheesy Cauliflower Bake

2 cups raw cashews
1 head cauliflower, chopped into florets
2 cups vegetable stock
1/4 – 1/2 cup nutritional yeast, to taste
3 cloves garlic
1 teaspoon lemon juice
1 cup breadcrumbs (gluten-free if required)
2 tablespoons olive oil

Easy Peanut Butter Cups

300g vegan-friendly dark chocolate
1 tablespoon (15g) melted coconut oil
½ cup (125g) smooth peanut butter
2-3 tablespoons (40-60g) maple syrup or icing sugar, to taste
2 tablespoons (30g) melted coconut oil
Chopped peanuts or flaky sea salt

Tropical Breakfast Parfaits

6 tablespoons chia seeds
1 cup coconut milk (from a carton not a can)
2 tablespoons maple syrup*
1 teaspoon grated fresh ginger
1 teaspoon vanilla extract
2 tablespoons lime juice
1 lime, zest
2 ripe medium-sized mangoes, roughly chopped
3/4 cup coconut cream**
1/4 teaspoon ground cinnamon
Toasted coconut chips
Punnet of blueberries (125g)
Flaked almonds (optional)
Mint (optional)

Classic Black Bean Tacos

2 teaspoons olive oil
1 brown onion, diced
2 teaspoons mild taco spice mix
400g tin crushed tomatoes
400g tin black beans, drained and rinsed
1/3 cup fresh coriander, roughly chopped
250g cherry tomatoes, quartered
1 long red chilli, deseeded and finely chopped (optional, consider omitting if for kids)
1/2 small red onion, finely diced
1 Lebanese cucumber, deseeded and finely diced
1 avocado, diced*
1/3 cup coriander leaves, finely chopped
2 tablespoons lime juice
Salt flakes and fleshly ground black pepper
10 mini soft corn tacos, lightly chargrilled
Extra sprigs of coriander, for garnish
1/3 cup dairy-free sour cream (plain/natural-flavoured coconut yoghurt works great too!)

Easy Thai Red Curry

1 tablespoon olive oil (or sub water)
1 brown onion, sliced thinly
3 cloves garlic, crushed
3 tablespoons Thai red curry paste*
400 g firm tofu, cut into 1–2 cm cubes
1 x 400 g can baby corn spears, drained
1 cup green beans, trimmed
1 red capsicum, seeded and sliced
1 carrot, sliced into moon shapes or as desired
1 can (~1 1/2 cup) canned coconut milk
Rice, to serve
Handful of Thai basil
1 chilli, finely chopped

Easy Plant-based Ricotta

1 litre soy milk
1 lemon, juiced

Hot Chocolate Porridge

1 cup rolled oats
2 tablespoons cacao nibs
500ml oat milk
1 tablespoon raw organic cacao powder
1/2 teaspoon cinnamon powder
2 tablespoons maple syrup
1 banana
1 punnet raspberries
1 tablespoon your favourite dairy-free white chocolate, roughly chopped (optional)

Egg-less Salad Sandwich

2 tablespoons vegan mayonnaise (optional)
2 tablespoons nutritional yeast
2 tablespoons parsley or dill, finely chopped
1 tablespoon English mustard
1 teaspoon lemon juice
1 teaspoon black salt, or 'kala namak'*
1/2 teaspoon ground turmeric
1/2 teaspoon garlic powder
1/4 teaspoon apple cider or white vinegar
400g medium-firm tofu
2 cups lettuce
2 cucumbers, sliced
8 slices of sandwich bread (gluten-free if needed)

White Bean Stew with Crispy Roast Carrots

1 bunch white or yellow carrots, whole
3 tablespoons olive oil
2 tablespoons plant-based butter
2 white onions, diced
3 garlic cloves, sliced
1 fennel bulb, diced
1 yellow capsicum, diced
2 tins white beans (keeping the liquid from one tin)
150ml vegetable stock
200ml oat milk (or plant-milk of choice)
2 sprigs of fresh thyme
1 bay leaf
1/2 lemon, zest
Spring onion, finely chopped (green part only)
Lemon wedge (optional)

Holy Guacamole

2 large ripe avocados
1 clove garlic, minced
Juice from 1 lime
1/4 large onion, very finely chopped
1/4 cup coriander leaves, finely chopped
2 teaspoons jalapeño pickling juice, from a jar of jalapeños (optional)
3-5 pickled jalapeño chillies, finely chopped, to garnish (optional)

Creamy Herbed Mushrooms on Toast

6 swiss brown mushrooms, halved or quartered
6 fresh shiitake, halved or quartered
20gm dried shiitake or assorted dried mushrooms, roughly chopped
500ml mushroom stock (or vegetable stock)
1 clove garlic, crushed
1 tablespoon plant-based butter
50ml plant-based cream
2 stems tarragon, finely chopped
10 chives, finely chopped
3-5 sprigs parsley, finely chopped
1 really thick slice of sourdough toast (gluten-free if needed)
Sprig or two of additional fresh parsley

Tortilla Soup

4-6 corn tortillas, cut into 3cm long strips
2 tablespoons olive oil, or more if frying
Olive oil
1 onion, finely chopped
1 red capsicum, chopped
3 cloves garlic, minced
1 jalapeno, finely chopped (remove seeds for a mild soup)
2 teaspoons chilli powder (optional, or to taste)
2 teaspoons ground cumin
1 teaspoon smoked paprika
3-4 cups vegetable stock, as needed
2 x 400g cans black beans, drained and rinsed
1 x 400g can diced tomatoes
1 cup corn, canned or fresh
1/4 cup fresh coriander, finely chopped plus more to serve.
1 avocado, chopped
Fresh lime, to serve

Easy Veggie Paella

2 cups short brown rice, uncooked
2 tablespoons olive oil (or sub water)
1 onion, diced
3 cloves garlic, crushed
2 teaspoons smoked or sweet paprika
1/2 teaspoon turmeric
1 red capsicum, core removed and sliced
1 carrot, sliced
2 tomatoes, roughly chopped
4 cups (or 1L) vegetable stock
1 cup green peas
Chopped parsley, to serve
Lemon wedges, to serve

Carrot Cake Bliss Balls

1 cup loosely packed grated baby carrot*
2 cups dried currants
1 cup raw or unsalted roasted cashews
1 cup sunflower seeds
1 cup flaked coconut
1 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

Spinach & Tofu Scramble

1 tablespoon olive oil
1 onion, diced
1 garlic clove, crushed
300g medium-firm tofu
1/2 cup vegan chicken-style stock
1 teaspoon ground turmeric
2 teaspoons soy sauce
100 g baby spinach leaves
1/4 lemon, to squeeze

Easy Veggie Fried Rice

2 cups cooked rice that has been cooled in the fridge
4 tablespoon peanut oil (or any neutral oil)
1 brown onion, diced
1 carrot, diced roughly
60g frozen peas
4 Swiss brown mushrooms, sliced
3 garlic cloves, sliced thinly
Salt and white pepper
Pinch of MSG
2 tablespoon soy sauce (or tamari if gluten-free)
3 spring onions, sliced, greens only, for garnish
Coriander or vegan kewpie or sweet chilli sauce (optional)

Easy One Pan Pasta Bake

~2 tablespoons olive oil
1 cup angel hair pasta, or fideo pasta, uncooked and broken up in pieces of (gluten-free if needed)
1/4 brown onion, sliced
3 garlic cloves, sliced
4 ripe tomatoes, grated
1 teaspoon chilli flakes
1 cup vegetable stock
1/3 block plant-based chèvre (or your favourite creamy vegan cheese)
Handful parsley leaves
Toasted tortillas or flatbreads (optional)

Maple Tahini Biscuits

1 cup almond meal
4 tablespoons black tahini (or sub regular tahini)
1/2 teaspoon bicarbonate of soda
2 tablespoons maple syrup
1/2 cup sesame seeds

Easy Vegan Shakshuka

1 tablespoon olive oil (or sub water)
1 onion, diced
3 cloves garlic, crushed
2 tsp smoked paprika
2 tsp cumin
1 red capsicum, core removed and diced
400g can chickpeas, drained
400g can diced tomatoes
1 cup baby spinach leaves
Dash of maple syrup or coconut sugar, to taste
1 cup thick natural coconut yoghurt
Toasted bread, to serve

Creamy Potato Salad with Peas & Mint

1kg baby white potatoes, washed (or any other potato that’s good for salad)
1 1/2 cups frozen peas
1/2 medium red onion, cut into half-moons
1/2 cup tightly packed mint, chopped
3 tablespoons lemon juice
Coconut bacon, to top (optional)
1/3 cup raw cashews
1 tablespoon apple cider vinegar
2 tablespoons Dijon mustard
1/4 cup olive oil

Easy Pad Thai

200 g dried flat rice noodles
2 tablespoons sesame or olive oil (or sub water)
1 brown onion, sliced thinly
3 cloves garlic, crushed
400g firm tofu, cut into 1–2 cm cubes
1 red capsicum, seeded and thinly sliced
1 bunch leafy greens (such as baby spinach, choy sum or gai lan / Chinese broccoli)
1 cup bean sprouts
1/4 cup pad thai paste* (or 3 tablespoons soy sauce/tamari sauce, 3 tablespoons coconut sugar and 2 tablespoons tamarind paste)
Juice of 1 lime
1/4 cup water to thin out the sauce if yours is a bit thick (depends on paste consistency!)
Roasted peanuts, crushed
1 spring onion, finely sliced
1 lime, cut into wedges

Easy Chocolate Mousse with Avocado

1 large ripe avocado
1 cup coconut cream (liquified at room temperature or in the microwave)
1/3 cup maple syrup or agave
1/4 cup cocoa
1 teaspoon vanilla bean paste
Nuts or fruit for garnish (optional)

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Next up in: 7 days of simple plant-based recipes

Classic Breakfast Smoothie with Oats Day 1 · 0 mins
Quick Poke Bowl Day 1 · 15 mins
Pan-fried Pesto Gnocchi Day 1 · 5 mins
That Super Easy White Bean Dip Day 1 · 30 mins
Blueberry & Coconut Oat Bake Day 2 · 20 mins
Rainbow Rice Paper Rolls Day 2 · 5 mins
Easy Cheesy Cauliflower Bake Day 2 · 20 mins
Easy Peanut Butter Cups Day 2 · 80 mins
Tropical Breakfast Parfaits Day 3 · 30 mins
Classic Black Bean Tacos Day 3 · 20 mins
Easy Thai Red Curry Day 3 · 20 mins
Easy Plant-based Ricotta Day 3 · 30 mins
Hot Chocolate Porridge Day 4 · 10 mins
Egg-less Salad Sandwich Day 4 · 0 mins
White Bean Stew with Crispy Roast Carrots Day 4 · 45 mins
Holy Guacamole Day 4 · 0 mins
Creamy Herbed Mushrooms on Toast Day 5 · 10 mins
Tortilla Soup Day 5 · 40 mins
Easy Veggie Paella Day 5 · 45 mins
Carrot Cake Bliss Balls Day 5 · 10 mins
Spinach & Tofu Scramble Day 6 · 15 mins
Easy Veggie Fried Rice Day 6 · 10 mins
Easy One Pan Pasta Bake Day 6 · 25 mins
Maple Tahini Biscuits Day 6 · 15 mins
Easy Vegan Shakshuka Day 7 · 20 mins
Creamy Potato Salad with Peas & Mint Day 7 · 20 mins
Easy Pad Thai Day 7 · 15 mins
Easy Chocolate Mousse with Avocado Day 7 · 1 hour

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7 days of simple plant-based recipes

Recipes in this plan

Day 1

Classic Breakfast Smoothie with Oats

Quick Poke Bowl

Pan-fried Pesto Gnocchi

That Super Easy White Bean Dip

Day 2

Blueberry & Coconut Oat Bake

Rainbow Rice Paper Rolls

Easy Cheesy Cauliflower Bake

Easy Peanut Butter Cups

Day 3

Tropical Breakfast Parfaits

Classic Black Bean Tacos

Easy Thai Red Curry

Easy Plant-based Ricotta

Day 4

Hot Chocolate Porridge

Egg-less Salad Sandwich

White Bean Stew with Crispy Roast Carrots

Holy Guacamole

Day 5

Creamy Herbed Mushrooms on Toast

Tortilla Soup

Easy Veggie Paella

Carrot Cake Bliss Balls

Day 6

Spinach & Tofu Scramble

Easy Veggie Fried Rice

Easy One Pan Pasta Bake

Maple Tahini Biscuits

Day 7

Easy Vegan Shakshuka

Creamy Potato Salad with Peas & Mint

Easy Pad Thai

Easy Chocolate Mousse with Avocado

Classic Breakfast Smoothie with Oats

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Quick Poke Bowl

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Pan-fried Pesto Gnocchi

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That Super Easy White Bean Dip

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Blueberry & Coconut Oat Bake

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Rainbow Rice Paper Rolls

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