Best Beginner Vegan Meal Plans and Recipes


beginner vegan meal plan

If you’re new to veganism, or just looking for some easy and delicious vegan meal ideas, look no further! Here are 4 of the best beginner vegan meal plans, complete with recipes and all the details you need to get started.

1. Vegan Breakfast Burrito Bowls

A plate of food on a table

These burrito bowls are a great way to start your day! They’re packed with protein and fiber from the beans, rice, and avocado, and they’re also super versatile – feel free to add in any other veggies or toppings you like.

Ingredients:

1 cup cooked rice

1 cup black beans, cooked

1 avocado, diced

1/2 red onion, diced

1 tomato, diced

1/2 lime, juiced

1/4 teaspoon chili powder

1/4 teaspoon ground cumin

Salt and pepper, to taste

Optional toppings: hot sauce, vegan sour cream, cilantro, jalapeños

Instructions:

1. In a bowl, combine the rice, black beans, avocado, red onion, tomato, and lime juice.

2. Sprinkle with chili powder, cumin, salt, and pepper, and mix everything.

3. Serve as is, or with any of the optional toppings. Enjoy!

2. Roasted Sweet Potato and Black Bean Quinoa Bowls

A bowl of fruit

These quinoa bowls are a hearty and filling meal, perfect for lunch or dinner. Sweet potatoes and black beans make them packed with nutrients and fiber, and the tahini dressing gives them a delicious boost of flavor.

Ingredients:

For the bowls:

1 large sweet potato, diced into 1-inch pieces

1 can of black beans, drained and rinsed

1 cup cooked quinoa

1/2 red onion, diced

1/4 cup cilantro, chopped

For the dressing:

3 tablespoons tahini paste

2 tablespoons freshly squeezed lime juice

1 tablespoon maple syrup

1 clove of garlic, minced

Water, as needed to thin out the dressing salt and pepper, to taste

Instructions:

1. Preheat the oven to 375 degrees Fahrenheit.

2. In a bowl, mix the sweet potato pieces, black beans, quinoa, red onion, and cilantro.

3. Spread everything out on a baking sheet and roast for 25-30 minutes, or until the sweet potatoes are tender and cooked through.

4. While the sweet potatoes are roasting, make the dressing by whisking together all of the ingredients in a bowl. Add water as needed to thin it out to your desired consistency. Season with salt and pepper to taste.

5. Once the sweet potatoes are done roasting, assemble your bowls by adding a portion of quinoa mixture to each one and topping with the tahini dressing. Enjoy!

3. Creamy Vegan Tomato Soup with Grilled Cheese Croutons

This comforting tomato soup is perfect for a chilly winter day. It’s creamy and rich, without any dairy, and it’s topped with crispy grilled cheese croutons for an extra special touch.

Ingredients:

For the soup:

2 tablespoons olive oil

1 yellow onion, diced

3 cloves garlic, minced

6 cups vegetable broth

4-5 large tomatoes, peeled and diced (or two 28-ounce cans of diced tomatoes)

1 teaspoon dried basil

Salt and pepper, to taste

For the grilled cheese croutons:

4-6 slices of vegan sandwich bread

1/2 cup vegan shredded mozzarella

1/4 cup vegan Parmesan cheese

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic, and sauté until both are softened about 5 minutes.

2. Add the vegetable broth, tomatoes, and basil to the pot. Season with salt and pepper to taste. Bring the soup to a boil, then reduce the heat to low and simmer for 10-15 minutes.

3. While the soup is cooking, make the grilled cheese croutons. Preheat a grill or grill pan over medium heat.

4. In a bowl, mix the vegan mozzarella and Parmesan cheese.

5. Spread the cheese mixture on one side of each slice of bread. Grill the cheese-topped bread until the cheese is melted and bubbly and the bread is toasted, about 2-3 minutes per side.

6. To assemble, Ladle the soup into bowls and top with grilled cheese croutons. Serve hot and enjoy!

4. Spicy Lentil and Kale Stew

This hearty lentil stew is the perfect meal for a cold winter day. It’s packed with protein and fiber from the lentils, and it gets a boost of vitamins and minerals from the kale. The stew has a bit of a kick from the red pepper flakes, but you can adjust the amount to suit your taste. Serve it with some crusty bread for dipping, and you’ve got a satisfying and delicious meal.

Ingredients:

1 tablespoon olive oil

1 yellow onion, diced

3 cloves garlic, minced

1 teaspoon ground cumin

1/4 teaspoon red pepper flakes, or to taste

1 cup dried brown lentils, rinsed and picked over

2 cups vegetable broth

1 can diced tomatoes, undrained

1 bunch kale, tough stems removed and leaves chopped

Salt and pepper, to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic, and sauté until both are softened about 5 minutes.

2. Stir in the cumin and red pepper flakes, and cook for 1 minute longer.

3. Add the lentils, vegetable broth, diced tomatoes, and kale to the pot. Season with salt and pepper to taste. Bring the stew to a boil, then reduce the heat to low and simmer for 20-30 minutes, or until the lentils are tender.

4. Serve hot, with some crusty bread for dipping. Enjoy!

For the grilled cheese croutons:

4 slices of bread, cut into 1-inch cubes

1/2 cup vegan shredded mozzarella cheese

1 tablespoon vegan butter

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the onion and garlic, and cook until softened, stirring occasionally.

2. Add the vegetable broth, tomatoes, and basil. Season with salt and pepper to taste, and bring the soup to a boil.

3. Reduce the heat to low and let the soup simmer for 30 minutes to allow the flavors to meld.

4. While the soup is simmering, make the grilled cheese croutons. Preheat the oven to 375 degrees Fahrenheit

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