Weekly Vegan Menu helps you plan simple plant-based meals for the week.
Weekly Vegan Menu — introduction
Weekly Vegan Menu shows an easy set of dishes you can make ahead and enjoy all week.
For ideas on where to get protein in a plant-based plan, read 10 sources of plant-based protein for your menu.
Why make Weekly Vegan Menu
Weekly Vegan Menu saves time and keeps meals healthy and varied.
You cook some items once and use them in many ways across the week.
How to make Weekly Vegan Menu
How to make Weekly Vegan Menu is simple and follows six easy steps.
Use the listed directions to make each dish and then combine them into weekly meals.
If you want tips on adapting recipes or adding different proteins, see ideas for adding other protein options.
Ingredients for Weekly Vegan Menu
- Chickpeas
- Butter
- Spices
- Quinoa
- Tofu
- Lasagna noodles
- Onions
- Cauliflower
- Sesame sauce
- Tortillas
- Breakfast fillings (e.g., beans, eggs, vegetables)
Directions for Weekly Vegan Menu
- For Butter Chickpeas, sauté chickpeas with butter and spices.
- For Spicy Quinoa Casserole, cook quinoa and mix with spices and vegetables before baking.
- For Tofu Tray Bake, marinate tofu and bake with assorted vegetables.
- For French Onion Skillet Lasagna, layer cooked lasagna noodles with sautéed onions and cheese mixture, then bake.
- For Sticky Sesame Cauliflower, roast cauliflower and toss in sesame sauce.
- For Breakfast Taquitos, fill tortillas with your choice of breakfast fillings, roll, and bake until crispy.
How to serve Weekly Vegan Menu
Serve Weekly Vegan Menu items hot or at room temperature.
Mix and match plates: quinoa with tofu, chickpeas on toast, or cauliflower with lasagna slices.
How to store Weekly Vegan Menu
Store cooked items in airtight containers in the fridge for 3–5 days.
Freeze portions of quinoa, tofu bake, or chickpeas for up to 2 months.
Tips to make Weekly Vegan Menu
- Cook grains and beans in bulk to save time.
- Roast vegetables at high heat for better flavor.
- Reheat gently to keep tofu and cauliflower texture.
For ideas on raw additions or light meals, check how raw food ideas can fit into a menu.
Variation for Weekly Vegan Menu
- Make the lasagna plant-based by using vegan cheese.
- Swap butter for vegan butter if you keep fully vegan items.
- Change spices to make dishes mild or spicy.
FAQs for Weekly Vegan Menu
Q: Can I keep this menu fully vegan?
A: Yes. Replace regular butter with vegan butter and avoid eggs in breakfast fillings.
Q: How long do the prepared dishes last in the fridge?
A: Most dishes keep well for 3–5 days in airtight containers.
Q: What pan works best for the tofu tray bake?
A: Use a rimmed baking sheet or casserole pan for even cooking. Buy it here.
Q: Can I make everything gluten-free?
A: Yes. Use gluten-free lasagna noodles and gluten-free tortillas as needed.
Weekly Vegan Menu
Ingredients
Main ingredients
- 2 cups Chickpeas Cooked or canned
- 2 tablespoons Butter Can swap for vegan butter
- 1 cup Quinoa Rinsed before cooking
- 1 block Tofu Firm or extra-firm, pressed
- 2 cups Cauliflower Cut into florets
- 9 sheets Lasagna noodles Gluten-free option available
- 1 large Onion Chopped
- 1 bottle Sesame sauce For drizzling
- 8 pieces Tortillas Can substitute with gluten-free tortillas
- 2 cups Breakfast fillings E.g., beans, vegetables (no eggs for vegan)
Instructions
Butter Chickpeas
- Sauté chickpeas with butter and spices.
Spicy Quinoa Casserole
- Cook quinoa and mix with spices and vegetables before baking.
Tofu Tray Bake
- Marinate tofu and bake with assorted vegetables.
French Onion Skillet Lasagna
- Layer cooked lasagna noodles with sautéed onions and cheese mixture, then bake.
Sticky Sesame Cauliflower
- Roast cauliflower and toss in sesame sauce.
Breakfast Taquitos
- Fill tortillas with your choice of breakfast fillings, roll, and bake until crispy.
