Weekly Vegan Dinner Plan #1 (2023)

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by Reneon Sep 10, 2017 (updated Sep 29, 2018)

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5 from 2 ratings

5 nights worth of vegan dinners to help inspire your menu. Choose one recipe to add to your rotation or make them all – shopping list included.

Weekly Vegan Dinner Plan #1 (1)

This Savory Vegan is getting ready to turn 1 year old in October(can you believe it???).

Over the last year I have shared over 125 (and counting) extremely savory & delicious vegan recipes with you. And your response to these recipes has put me over the moon! I am constantly amazed and flattered by the positive response I hear from all of you!

Whether you are a seasoned vegan, a new vegan, or just experimenting with plant-based food, I really try to create food that will make everyone excited to eat less meat and dairy. And no matter where you fall on the vegan scale, you are always welcome at TSV!

With all of that said, I want to dive into a new chapter here at TSV that aims to get you even more excited about vegan food.

So…welcome to my first EVER Weekly Vegan Dinner Plan!

The point of these weekly dinner plans is to provide you with a compilation of 5 dinner recipes to use throughout the week.

NOTE: feel free to add additional side dishes to them as you see fit!

Each week’s plan will include a printable grocery list that will have everything you need. Print it and head to the store. Saves you time from having to jump from recipe to recipe figuring out what you need.

I will have everything broken down into 4 categories:

  1. Pantry Staples
  2. Dry Goods
  3. Produce
  4. Refrigerator/Freezer

You will probably have most of the pantry staples on hand already, but just in case you are low on something it is there as a reminder.

Now, what if you only want to include one of the week’s recipes in your dinner rotation?

That’s cool too.

You’ll want to disregard the grocery list and just use the link to that specific recipe.

Meal plans will go live on the blog every Sunday morning.

If you’re making all 5 recipes be sure to print the grocery list at the bottom of the page.

Want to be notified every time there is a new recipe or dinner plan? Sign up for the TSV newsletter!

Want to check out past dinner plans? Head over here.


These Black Bean Green Chili Enchiladas with Jalapeño Cream Sauce are one of my most popular recipes of all time – and for good reason. They are a total crowd pleaser. Like meal prepping? Make these ahead of time and freeze. Perfect for a busy Monday!

Weekly Vegan Dinner Plan #1 (2)

(Video) Easy Vegan Weeknight Dinners


ThisSweet Potato Noodle Salad with Peanut Dressing might be healthy but it is also super filling!

Weekly Vegan Dinner Plan #1 (3)


ThisSoba Noodle Salad with Peanut Dressingis one of my favorite mid-week dinners. It comes together quickly and requires more chopping than actual cooking.

Weekly Vegan Dinner Plan #1 (4)


Another quick meal – this Creamy Vegan Sun-Dried Tomato Pesto Gnocchi takes just 20 minutes and is packed full of all kinds of tasty flavor!

Weekly Vegan Dinner Plan #1 (5)


And on Friday’s you must eat pizza – it is a TSV rule! If you are looking for something on the spicy side, thisVegan Potato Habanero White Pizza is going to be right up your alley!

Weekly Vegan Dinner Plan #1 (6)

Now that you know what we’re making this week, let’s talk ingredients.

Weekly Vegan Dinner Plan #1 (7)

Weekly Vegan Dinner Plan #1

5 from 2 ratings

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  • olive oil
  • peanut butter
  • soy sauce or tamari
  • sriracha
  • corn starch
  • cumin
  • garlic powder
  • salt and pepper
  • red pepper flakes (optional)


  • 6 oz soba noodles
  • 1/4 cup chopped peanuts
  • 1 can black beans
  • 4 oz can diced green chilies
  • 1 small can green enchilada sauce
  • 8 corn tortillas
  • ground ginger*
  • 1 package gnocchi
  • 1 8.5 oz jar sun-dried tomatoes in oil


  • 1 inch fresh ginger*
  • 2 heads garlic
  • 3 jalapeños
  • 1 large carrot
  • 6 small sweet peppers
  • 1 bunch green onions
  • 1 bunch cilantro
  • 1 red onion
  • 1 sweet potato
  • 3 cups baby spinach
  • 1 cup shredded cabbage
  • 2 cups fresh basil
  • 1 lemon
  • 2 small red potatoes
  • 2-4 habaneros


  • 16 oz vegan cream cheese
  • 1/2 cup frozen edamame
  • 2 cups non-dairy milk
  • 1 tbsp vegan butter
  • 16 oz pre-made pizza dough


*This week's recipes call for both fresh and dried ginger. Feel free to sub one for the other in either recipe.

Did you make this recipe?Leave a review below or take a photo and share it on Instagram @thissavoryvegan with #thissavoryvegan.

Weekly Dinner Plans

originally published on Sep 10, 2017 (last updated Sep 29, 2018)

18 comments Leave a comment »

(Video) 1 Week of Vegan Dinners!

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18 comments on “Weekly Vegan Dinner Plan #1”

  1. Weekly Vegan Dinner Plan #1 (8)

    Alayna Reply

    How many servings are in this example?

  2. Weekly Vegan Dinner Plan #1 (9)

    Jay Reply

    Thank you. I just started. You inspired me. It is GREAT to have a shopping list to print out. Looking forward to doing ALL your meals 🙂

  3. Weekly Vegan Dinner Plan #1 (10)

    Emmarie Matos Reply

    Wow! This is so awesome. I am an uninspired vegan of 8 years, with 4 very picky children… was dreading going grocery shopping today and found this! Yummy, new, and easy! I can’t wait to try it! Thank you so much for putting this together. What an awesome resource. Thank you!!

    • Weekly Vegan Dinner Plan #1 (11)

      Rene Reply

      So glad you found me! I have over 100 dinner plans available now, so plenty of new inspo for you 🤗

    • Weekly Vegan Dinner Plan #1 (12)

      Alayna Reply

      How did it go over with the picky vegans? I have 5 tiny picky ones and 1 who will eat anything!

  4. Weekly Vegan Dinner Plan #1 (13)

    Jessica Reply

    Love the grocery list…… First time trying out this vegan lifestyle so I need ALL the help I can get.

    • Weekly Vegan Dinner Plan #1 (14)

      Rene Reply

      Yay! So glad it is helpful 🙂 You will do great! It’s all about taking the foods you already eat and finding vegan swaps. Let me know if you have any questions along the way!

  5. Weekly Vegan Dinner Plan #1 (15)

    Jhery Brown Reply

    I loved the gnocchi OMG so easy and so delicious! Jherry

  6. Weekly Vegan Dinner Plan #1 (16)

    Christy Reply

    Thank you!

  7. Weekly Vegan Dinner Plan #1 (17)

    Belle Reply

    Really excited to try these and LOVE the included grocery list – that planning is always my downfall! Thanks for sharing!

  8. Weekly Vegan Dinner Plan #1 (18)

    Melissa Green Reply

    I’m about to start this vegan journey .. This weekly planner. Is gonna make it so easy i see thanks for sharing???

    • Weekly Vegan Dinner Plan #1 (19)

      Rene Reply

      Yay! So exciting, and so glad to help!

      (Video) A Week of Vegan Dinners!
  9. Weekly Vegan Dinner Plan #1 (20)

    Debra Reply

    This is going to make my weekly planning so much easier

  10. Weekly Vegan Dinner Plan #1 (21)

    Barbara Hayes Reply

    I’m so excited to see a vegan weekly meal plan WITH SHOPPING LIST! This is awesome and I can’t wait to try them. One problem, I wanted to start on Week #1, but the shopping list on that page says it’s for Week #26. Here’s the link I am using: https://www.thissavoryvegan.com/weekly-vegan-menu-plan-1/

    Thanks for clarifying — I’m jonesing for those green enchiladas.

    • Weekly Vegan Dinner Plan #1 (22)

      Rene Reply

      Just ignore the title – the shopping list is correct 🙂

  11. Weekly Vegan Dinner Plan #1 (23)

    Meredith Reply

    Your vegan dinner plans (particularly the shopping lists), how many people are they allotted to feed? I want to know if I need to adjust quantities. Thank you!

    • Weekly Vegan Dinner Plan #1 (24)

      Rene Reply

      2-4 depending on the recipe.

      • Weekly Vegan Dinner Plan #1 (25)

        Lisa Reply

        Is any of it really hot with the peppers in it?

        (Video) 1 WEEK VEGAN MEAL PREP TO LOSE WEIGHT for $5 a DAY

Leave a comment »


What is the 7 day vegan challenge? ›

No meat, poultry, seafood, dairy or eggs for 7 days (any 7 straight days). Announce to your friends, family, followers that you're doing the challenge. Add your name to the list of Challengers.

What is the 22 day vegan challenge? ›

The vegan challenge is a 22-day commitment to avoid all foods containing animal products. That includes abstaining from meat, dairy, eggs and even honey for 22 days. The theory behind the 22-day challenge is that modern psychologists believe it takes 21 days to break a bad habit or form a new one.

Will I lose weight if I go vegan for a week? ›

You can lose up to 2 to 3 pounds a week and keep it off it you stick to a whole food plant-based –or vegan– diet. For what foods are "on the list" and how much is recommended for each, check out the Vegan Food Pyramid.

Will I lose weight if I go vegan for a month? ›

Following a whole food plant-based diet, means you cut out all the saturated fats, sugars, additives and preservatives that's found in processed food. So yes, a vegan diet can help you lose weight, if done in a healthy whole food manner.

What is the golden rule vegan? ›

Vegans do not wish to harm the animal any more than they would want the animal to harm them. This is an example of The Golden Rule precisely as it should be applied.

Do 84% of vegetarians vegans abandon their diet? ›

It even says quite plainly in the research findings: “84 percent of vegetarians/vegans abandon their diet.” As some argue, trying a plant-based or mostly plant-based diet for less than three months does not “make” you a vegetarian or vegan, and so to claim that may be overstepping the mark.

What is the longest living vegan? ›

Last Updated October 14, 2013. I've been vegan for more than 20 years and thought that was a long time, but Loreen Dinwiddie takes the vegan cake. The Oregon resident, who just celebrated her 108th birthday, went vegan in 1922 and never looked back. Loreen attributes her longevity to “fruits, vegetables, and nuts.

What is the dirty vegan trend? ›

According to Men's Health, a dirty vegan diet is a plant-based diet that leans more on the processed side of the vegan food spectrum rather than the organic, natural side of things.

What is the vegan challenge 2023? ›

In 2023, VCCs are coming to more than 20 cities to build community engagement around vegan food while giving pandemic-stricken restaurants a chance to offer patrons something new to be excited about. “It really brings the community together and is about bringing non-vegans to the table to try vegan options,” Va says.

Do 84% of people who go vegan quit within the first twelve months? ›

84% of vegetarians/vegans abandon their diet. About a third (34%) of lapsed vegetarians/vegans maintained the diet for three months or less. Slightly more than half (53%) adhered to the diet for less than one year. The only motivation cited by a majority (58%) of former vegetarians/vegans was health.

What is level 4 vegan? ›

Level 4 vegans are incredibly committed to veganism, and follow a strict dietary regime. A level 4 vegan's diet is likely to contain more fruits, vegetables and nuts. Level 4 vegans will often only eat out at vegan restaurants, or if that is not an available option they will only choose a vegan option.

Can you lose weight going vegan for 2 weeks? ›

2 Week Results: You'll get slimmer, especially if you avoid sugar. In studies published by the Physicians Committee for Responsible Medicine (PCRM), average weight loss after switching to a whole-food, plant-based diet is about a pound a week.

Is Rice considered vegan? ›

Breads, rice, and pasta are usually vegan, meaning you don't have to cut out your favorite carbohydrates to eat vegan! Vegetable oils, from olive to sunflower oil and more, are all part of a plant-based diet, making them easy for vegans to eat or cook with. Vegans also often eat dairy alternatives.

Will I lose belly fat if I go vegan? ›

Fiber can help keep you full, reduce blood sugar, and support heart and gut health." It's unsurprising then that eating a vegan diet may also help you lose weight, including stubborn belly fat.

What is the fastest way for a vegan to lose weight? ›

Vegans can lose weight quickly if eating a whole food plant-based diet. This involves eating foods in their whole, unprocessed forms such as fruits, vegetables, whole grains, beans, nuts and seeds. These foods are high in nutrients but low in calories compared to standard Western diets.

Can vegan drink alcohol? ›

Alcoholic drinks are not naturally vegan. As Dominika Piasecka, spokesperson for The Vegan Society explains, animal products can be introduced in a drink's production process. "Some alcoholic drinks may not be suitable for vegans because of the filtering process prior to bottling."

Why is it so hard to lose weight as a vegan? ›

The most common reasons for gaining or not losing weight on a vegan diet are due increased carb and fat consumption instead of protein, too many vegan processed foods, and desserts, imbalanced meals, insufficient nutrient intake, and more.

What happens to your body when you first go vegan? ›

Switching to a vegan diet can dramatically reduce your cholesterol levels, especially the bad cholesterol that can lead to heart disease. While meat and dairy products all contain dietary cholesterol and are high in saturated fat, fruits and vegetables contain zero cholesterol and are low in saturated fat.

Is vegan better than keto? ›

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

What did Gordon Ramsay say about vegans? ›

Now in a bolder statement, the Michelin-starred chef has revealed a secret he described as 'so big he [was] almost afraid to say it on national television'. In a recent episode of US Masterchef: Back to Win, Gordon admitted to contestants that he 'actually really loves vegan food'.

Which Kardashian Jenner's are vegan? ›

There are three Kardashian sisters who are all vegan: Kim, Kourtney, and Khloé. Kim Kardashian enlisted her sisters to become vegans in January of 2019.

Did Albert Einstein go vegan? ›

No, Albert Einstein was not vegan, though it is true that he was mostly vegetarian in the later years of his life. This change was after all of his major scientific discoveries, as there is ample evidence that Einstein ate meat in his youth.

What is the failure rate of the vegan diet? ›

It's a series of choices that form part of your subconscious. It's an identity, not a temporary experience. Yet, 84% of vegetarians/vegans abandon their diet. That's a mere 16% success rate.

What percent of vegans go back to eating meat? ›

Well – most people are more astute than I was at that age but interestingly it is estimated that a staggering 84% of people who try a vegan or vegetarian diet go back to eating meat. Perhaps you have had this experience yourself?

Do vegans have less disease? ›

But veganism may have other health benefits. Vegans have been found to have a healthier weight and lower blood glucose levels than those who consume meat and dairy. They are also less likely to develop cancer, high blood pressure and diabetes.

Why do some vegans age faster? ›

People who follow a vegan diet tend to eat more carbohydrate-rich foods such as wheat, white rice, and sugar, as it is difficult to feel satisfied with the lack of meat and other foods. As a result, blood sugar levels rise, and the skin ages more easily.

Which country had the most vegans? ›

Click on a tile for details.
  • United Kingdom. Compared to all the countries in the world, the UK has the most vegans. Recent statistics show that the popularity of veganism is growing in the UK. ...
  • Australia. The country with the second-most vegans is Australia. ...
  • Israel.

Who is the strongest vegan alive? ›

Patrik Baboumian (Armenian: Փատրիկ Բաբումեան, Persian: پاتریک بابومیان; born 1 July 1979) is an Iranian-born German-Armenian retired strongman and former bodybuilder. He promotes veganism.

Why blacks are going vegan? ›

Additionally, health issues within the black community have been cited as catalysts for people of color to become vegan. Diet-related conditions include diabetes, heart disease, hypertension, and stroke.

Which culture is the most vegan? ›

Ethiopian and Eritrean cuisine

The cuisine of Eritrea and Ethiopia is full of naturally plant-based dishes. This is largely due to the fasting tradition in the Orthodox Christian religion. Orthodox Christians abstain from all animal products for around 200 days each year, but plant-based foods are still permitted.

Why are Gen Z going vegan? ›

According to a recent survey conducted by Medical Inspiration Daily For Stronger Society (MIDSS), more than half of Gen Z chose to go vegan due to health benefits. MIDSS surveyed more than 3,000 vegans and non-vegans earlier this year to gauge their interest in, commitments, and motivations for the vegan diet.

What year will everyone be vegan? ›

The meat industry could look very different in two decades. A recent report estimates that 60 percent of the meat eaten in 2040 won't come from animals, but will be vegan or cruelty-free, cultured meat.

What if everyone went vegan one day a week? ›

'One person eating vegan just one day per week saves approximately 40lbs of grain (which could feed hungry populations around the world), 1100 gallons of water, 30 square feet of forest, and one animal. To put that into context, 1100 gallons is equivalent to almost 4 months' worth of showers…

What if everyone went vegan for one day? ›

You'll contribute to the health of the environment

According to extensive research, if everyone went vegetarian for just one day, the U.S would save 100 billion gallons of water, and we would reduce greenhouse gas emissions by 1.2 million tons of carbon dioxide.

Do you age slower on vegan diet? ›

A vegan diet won't necessarily make you age slower – but it may help you look younger and get around many of the aches, pains, and degenerative diseases that affect us as we get older instead. We'll take it! “A vegan diet can contribute to a boost in metabolism given its high fiber content.

What happens to your health when you are long term vegan? ›

Avoiding consumption of animal-sourced food may also be related to higher rates of depression and anxiety. Hair loss, weak bones, muscle wasting, skin rashes, hypothyroidism, and anemia are other issues that have been observed in those strictly following a vegan diet.

Am I too old to go vegan? ›

Switching to a vegan diet is safe and healthy at any age but to help you get into eating plant-based foods, make sure you do your research and plan out your meals for the first few weeks. This will help you ensure you're getting all your nutrients and staying healthy as you make the change.

Can you be a half vegan? ›

The Flexitarian Diet is a style of eating that encourages eating mostly plant-based foods while allowing meat and other animal products in moderation. It's more flexible than fully vegetarian or vegan diets.

What is a strict vegan called? ›

Ethical vegans

An ethical vegan is someone who not only abstains from eating all animal products but also eschews the use of any goods produced through animal exploitation.

Which three food groups are avoided on a vegan diet? ›

A vegan diet is another form of vegetarianism where only plant foods are eaten and all foods from animal sources are avoided (meat, seafood, dairy, eggs and sometimes honey and gelatine).

How to lose lower belly fat vegan? ›

Maintaining healthy gut bacteria, getting adequate sleep, reducing stress and eating plenty of fiber all help reduce belly fat. Another key factor is weight loss. Reducing overall calorie intake and increasing exercise significantly helps reduce overall body fat.

Where do vegans get protein? ›

Vegans can get protein from nuts, peanut butter, seeds, grains, and legumes. Non-animal products like tofu and soymilk also provide protein. Vegans have to consider getting enough “complete proteins.” A complete protein contains all the amino acids your body needs to help maintain your metabolism.

How much weight can you lose in 3 months going vegan? ›

You can lose up to 2 to 3 pounds a week and keep it off it you stick to a whole food plant-based –or vegan– diet. For what foods are "on the list" and how much is recommended for each, check out the Vegan Food Pyramid.

Why is brown rice not vegan? ›

Now onto the main question asked here: is brown rice vegan? As a type of rice and the one health experts even deem as the healthier kind— yes, brown rice is vegan. Much like most types of rice barring those enriched using animal protein, brown rice can be consumed as part of a vegan diet.

Is Peanut Butter vegan? ›

But of course! Most peanut butter is a simple mixture of ground peanuts and salt. Others might also contain oil or added sugar. Once in a blue moon, you may find a kind that contains honey, but nearly all peanut butter is 100 percent vegan.

Do vegans eat hummus? ›

Hummus is a vegan staple that allows you to have some versatility in your diet. It's an immensely popular food amongst vegans so you may have found a new favourite yourself.

How do I start eating like a vegan? ›

The vegan diet
  1. eat at least 5 portions of a variety of fruit and vegetables every day.
  2. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)
  3. have some fortified dairy alternatives, such as soya drinks and yoghurts (choose lower-fat and lower-sugar options)

How to be a vegan for beginners? ›

The Top 10 Tips For A First-Time Vegan
  1. Start with an open mind. ...
  2. If cooking at home, give yourself extra time to cook, particularly at the beginning. ...
  3. Take a look at your pantry. ...
  4. Avoid convenience foods. ...
  5. Take a walk down the produce section. ...
  6. Do not be embarrassed. ...
  7. If you're going on a road trip, pack food with you.

What is vegan face? ›

Vegan skincare means using cosmetic products that do not contain ingredients derived from animals. It also means that those same ingredients have never been tested on an animal. Things like beeswax are substituted for ingredients that are usually plant based or synthetic instead.

What is the most basic vegan diet? ›

This type of diet includes fruits, vegetables, soy, legumes, nuts and nut butters, plant-based dairy alternatives, sprouted or fermented plant foods and whole grains. Vegan diets don't include animal foods like eggs, dairy, meat, poultry or seafood.

What is the most common vegan diet? ›

The most common include: Whole food vegan diet. This diet is based on a wide variety of whole plant foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. Raw food vegan diet.

What not to do when going vegan? ›

Vegans typically don't eat the following:

The flesh of animals, fish, seafood, or other living creatures; or animal bones, organs, hides, or other animal by-products. Whole eggs and egg products like mayonnaise. Dairy like milk, cream, cheese, or yogurt. Honey or white sugar.

What age is OK to be vegan? ›

The Academy of Nutrition and Dietetics in the US for example states that well-planned vegetarian and vegan diets are appropriate for all life stages, including pregnancy, infancy and childhood.


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