Easy Weekday Plant-Based Meal Plan + Printable Shopping List!

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The So Delicious 21 Day Dairy-Free Challenge has wrapped up, but we’ve got some fantastic takeaways from the event! For starters, you can still sign up to get discount coupons for their dairy-free milk beverages, coconut milk, ice cream, and yogurts. Then you can come back here and enjoy the recipes and shopping list from our Dairy-Free Challenge Plant-Based Meal Plan Round-Up below. Sponsored by So Delicious, myself and eleven other talented recipe creators developed these to help merge the challenge into everyday life!

Monday’s Plant-Based Meal Plan

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

  • Breakfast: Cold-Fighting Wellness Smoothies – Kick off the week on the offensive. Add some plant-based vanilla protein powder for more staying power.
  • Lunch: Greek Power Bowl with Tzatziki Dressing – Prep these bowls the night before for a quick grab ‘n go meal.
  • Dinner: Mushroom Stroganoff – Easy, satisfying and nourishing, this is a comforting way to reward a busy Monday. Serve with side salads of mixed greens. Store leftover noodles and sauce separately, tossing the noodles with a little oil to keep them from drying out.

Tuesday’s Plant-Based Meal Plan

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

  • Breakfast: Yogurt Waffles – Did you know waffle batter can be made the night before? You can also freeze waffles and pop them in the toaster for a very quick breakfast. Make a double-batch, freeze, and enjoy them Thursday, too!
  • Lunch: Leftover Mushroom Stroganoff – pack along a side salad and some baby carrots for noshing, too!
  • Dinner: Turmeric Golden Beet Soup – For a little extra protein, top this soup with crispy chickpeas (they’re like croutons, but better!) and serve with chunks of whole grain bread. You can buy a whole what bread or gluten-free one, but for an easy homemade option, I love this Brown Soda Bread.

Wednesday’s Plant-Based Meal Plan

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

  • Breakfast: Coconut Chai Smoothie – You deserve a mid-week treat! Spike these with the optional vanilla protein powder to make them a fulfilling meal.
  • Lunch: Quick & Easy White Bean Salad – No need to hassle; this recipe can be prepped the night before or tossed together in minutes in the morning.
  • Dinner: Butternut Squash Tortellini with Sage Brown Butter – Yes, really. Unwind with this shortcut recipe that goes perfectly with steamed or roasted asparagus. Coat leftovers in the brown butter to keep them moist for lunch the next day.

Thursday’s Plant-Based Meal Plan

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

  • Breakfast: Maple Pecan Overnight Oatmeal – A sweet favorite that packs in both fiber and protein. Just be sure to make it the night before! Leftovers store well in the refrigerator (for a few days) or freezer (in single portions).
  • Lunch: Leftover Butternut Squash Tortellini with Sage Brown Butter – At lunch they go wonderfully with a side salad or leftover asparagus.
  • Dinner: Mashed Potato Bowls with Creamy Cashew Gravy – You enjoyed leftovers all day, so freshen things up at dinner with these fun, comforting, bowls.

Friday’s Plant-Based Meal Plan

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

  • Breakfast: Yogurt Freezer Waffles or Maple Pecan Overnight Oatmeal – You have leftovers of both stashed away in the freezer or refrigerator, just pop one out and enjoy!
  • Lunch: Purple Potato-Eater Chowder – Chowder just sounds like Friday, doesn’t it? This Thai-inspired soup tastes fresh, even if made ahead. Add your favorite protein (like chopped baked tofu) to take you to 5pm.
  • Dinner: Creamy Garlic & Mushroom Pasta – It’s Friday night, which means a little white wine for the pot and a little for the cook! Serve with steamed broccoli for pretty presentation and a little green goodness.

Bonus Snacks & Sweets

I recommend keeping cut vegetables and fresh fruit on hand for regular snacking. Dairy-free yogurts, granola, and baked chips are also convenient. But you can also mix things up by adding these into our weekday plant-based meal plan:

Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

For more tasty ideas, enjoy my vegan, gluten-free FREE Snackable Dairy Free E-Book.

Weekday Plant-Based Meal Plan Shopping List

I got the brilliant idea to do a recipe format printable shopping list from Sophia of Veggies Don’t Bite. She has another Vegan Meal Plan that I also recommend checking out!

5.0 from 4 reviews
Easy Weekday Plant-Based Meal Plan + Shopping List
 
This shopping list covers 5 days of Breakfast, Lunch and Dinner for 2 people plus the Chocolate Chip Cookie Dough Dip for snacking and the Frozen Strawberry-Balsamic Souffle for a treat. Double the quantities in this shopping list if you are serving 4 people.
Author:
Serves: 2 people
Ingredients
Vegetables & Herbs
  • 1 ¼ pounds golden beets
  • 1½ pounds Yukon gold potatoes
  • 1 pound button mushrooms (can be pre-sliced)
  • 14 ounces portobello mushrooms
  • 12 ounces asparagus
  • 8 ounces green beans
  • 2 small + 3 medium carrots
  • 2 small cucumbers
  • 1 medium butternut squash
  • 1 red bell pepper
  • 1 crown broccoli
  • 1 medium red onion
  • 1 small yellow onion
  • 1 large head red or green leaf lettuce
  • 2 cups kale or spinach leaves (or a 5-ounce package)
  • ½ cup cherry tomatoes
  • ½ cup frozen peas
  • 1 head garlic
  • 1 piece fresh ginger
  • 1 medium banana pepper
  • 1 bunch green onions or chives
  • 1 bunch fresh parsley
  • 1 small bunch fresh dill (optional; can use dried)
  • Additional in-season vegetables for snacking
Fruit
  • 3 navel oranges, peeled*
  • 2 bananas
  • 2 lemons
  • 1 pint fresh strawberries
  • 1 pint fresh blueberries
  • Additional in-season fruit for snacking
Non-Dairy Case
Spices (1 small jar each will cover it)
  • black pepper
  • cardamom, ground
  • cayenne pepper
  • cinnamon, ground
  • cloves, ground
  • garlic powder
  • ginger
  • Greek seasoning (make sure it’s dairy-free!)
  • nutmeg, ground
  • onion powder
  • oregano
  • red pepper flakes (optional)
  • rosemary
  • sage (or a small bunch of fresh sage leaves)
  • salt
  • thyme
  • turmeric
Baking Goods
  • 2 ¼ cups rolled oats
  • 2 cups gluten-free or wheat all-purpose flour
  • ¾ cup coconut sugar
  • ¼ cup powdered sugar
  • 3 tablespoons cornstarch
  • 1 10-ounce bag dairy-free mini chocolate chips
  • 1 package baking powder
  • 1 package baking soda
  • 1 8-ounce bottle maple syrup
  • 1 1-ounce vanilla extract
Other Pantry
  • 1 quart regular vegetable broth
  • 1 quart low-sodium vegetable broth
  • 1 pound whole grain dried linguine noodles (gluten-free, if needed)
  • 3 15-ounce cans chickpeas
  • 1 15-ounce can white beans
  • 1 bottle white wine (for the pot & the cook!)
  • 1 16-ounce bottle balsamic vinegar or glaze
  • 1 16-ounce bottle olive oil
  • 1 16-ounce grapeseed oil (or other neutral-tasting oil)
  • 1 8-ounce tub coconut oil
  • 1 8-ounce jar dijon mustard
  • 1 11-ounce package full-fat coconut milk (like So Delicious Culinary)
  • 1 10-ounce bottle soy sauce or wheat-free tamari
  • 1 16-ounce jar creamy almond butter or sunflower seed butter
  • 1 8-ounce jar creamy cashew butter
  • 1 8-ounce jar seedless strawberry jam
  • 1 box chai tea bags
  • 1 16-ounce tub vanilla plant-based protein powder
  • 1 small bag pretzels (gluten-free, if needed)
  • 1 cup pecans
  • ½ cup uncooked quinoa
  • ¼ cup shelled hemp seeds
  • ¼ cup raw coconut flakes or shreds
  • 2 tablespoons chia seeds
  • 1 ½ tablespoons nutritional yeast
Other Fresh
  • 25 wonton wrappers
  • 4 pita pockets (gluten free, if needed)
  • 1 package vegan bacon
  • 1 tub So Delicious Dairy Free Original CocoWhip (freezer section)
  • 1 package dairy-free parmesan (optional)
  • 1 lb baked tofu
Instructions
  1. Print or copy this plant-based meal plan shopping list and cross off whatever you already have on hand!
  2. Note that most of the produce and potential bulk items are listed with exact quantities. However, the items that we typically buy pre-packaged (spices, herbs, dairy alternatives, oil, etc) are listed in the package size you will need to cover everything. Expect some leftover supplies to use in the future!
Easy Weekday Plant-Based Meal Plan - new delicious dairy-free and vegan recipes with gluten-free options

About Author

Alisa is the founder of GoDairyFree.org, Senior Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

58 Comments

  1. This dairy free plant-based meal plan is such a wonderful resource for those who need to go dairy free for health reasons! Having a whole weeks worth of meals and a grocery list planned out is a great way to help them get started with their lifestyle change!

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