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    Oh My Veggies » Meal Plans

    Vegan Meal Plan | Mushroom Tacos, Peanut Soba Noodles & Cuban Fried Quinoa

    Published: Jun 16, 2017 · by Nicole · Updated: Feb 13, 2022 · This post may contain affiliate links.

    Our vegan meal plans are 5-day menus that serve a family of 4 — or less if you don’t mind leftovers! Click on each of the meal links below to get printable recipes, then print the meal plan and shopping list at the bottom of this post.

    Here’s this week’s vegetarian meal plan:

    Monday

    Beer-Marinated Grilled Mushroom Tacos with Pepita Relish & Chipotle Crema Recipe
    Beer Marinated Grilled Mushroom Tacos with Pepita Relish & Chipotle Crema // Marinating portabella mushrooms in beer and a mix of Mexican spices makes for an incredibly flavorful taco filling.

    Tuesday

    Cilantro Peanut Soba Noodles
    Cilantro Peanut Soba Noodles // Noodles and broccoli cook up in the same pot and are then drenched in peanut sauce to make this easy meal.

    Wednesday

    Cuban Fried Quinoa
    Cuban Fried Quinoa with Black Beans and Smoky Tempeh // If you're a fan of fried rice you'll definitely want to try this Cuban-inspired fried quinoa.

    Thursday


    Tofu Frittata with Spinach and Peppers // Blended up tofu stands in for the eggs in this veggie-packed vegan frittata.

    Friday

    Chipotle Peach BBQ Farro Sandwiches
    Chipotle Peach BBQ Farro Sandwiches // Farro is simmered up in smoky barbecue sauce made with peach preserves to make these summery barbecue sandwiches.

    Printable Meal Plan & Shopping List

    Vegan Meal Plan

    Tips for This Week’s Vegan Meal Plan

    • The mushrooms for Monday's tacos can be grilled on an outdoor grill, indoor grill, or in a grill pan on the stove. If none of those options work for you, feel free to cook them up in a skillet.
    • Don't forget to start soaking the cashews for Monday's tacos starting 4 to 8 hours in advance. And if you do forget, you can also boil them for about 15 minutes instead.
    • The sambal oelek for Tuesday's noodles can be found in the international foods sections of most supermarkets. Or you can leave it out for a milder version of the dish.
    • You should have some chipotle peppers and adobo sauce left at the end of the week. If you don't have another use for them right away, seal them up and freeze them for later.
    • You'll probably have some leftovers when you make Friday's sandwiches. Wrap them up for weekend lunches!

    Click here for a printable version of this week’s vegan plan and shopping list.

    Find more dinner ideas from our Meatless Meal Plan.

    « Corn and Zucchini Galette From Oh My Veggies.com
    Ingredient Spotlight: Chickpea Flour »

    Meal Plans

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    Nicole is a life long vegetarian and the author of the popular vegan cookbook, Weeknight One Pot Vegan Cooking. She loves sharing her recipes and showing the world just how easy and delicious meatless meals can be!
    Learn more here.

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