Vegan Meal Plan | 01.30.17

By Alissa | Last Updated: January 29, 2017

Winter Vegetable Stir-Fry with Crispy Tofu

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 vegan meal plan:


Winter Vegetable Stir-Fry with Crispy Tofu
Winter Vegetable Stir-Fry with Crispy Tofu // This stir-fry is made with crispy pan-fried tofu and veggies that are readily available in the winter months.


Roasted Sweet Potato & Black Bean Tacos Recipe
Roasted Sweet Potato Black Bean Tacos // These spicy tacos are on the table in thirty minutes flat.


Thai Peanut & Broccoli Stuffed Spaghetti Squash
Thai Peanut & Broccoli Stuffed Spaghetti Squash // Spaghetti squash halves are roasted, stuffed with broccoli, and drizzled in creamy peanut sauce to make this easy Thai-inspired dinner.


Miso Veggie Soup
Miso Veggie Noodle Soup // This cozy bowl is guaranteed to warm you up, and it’s made with healthy immune-boosting miso paste.


Sloppy Lentil Sandwiches
Sloppy Lentils // These saucy one-pot lentils are piled onto sandwich rolls to make an easy and flavor-packed vegan spin on a comfort food classic.

Printable Meal Plan & Shopping List


Tips for This Week’s Vegan Meal Plan

  • Tuesday’s taco recipe offers a number of topping options. We added fresh cilantro and an avocado to the list, but feel free to substitute with your favorite vegan taco fixings. If you have some cilantro left over, sprinkle it on Wednesday’s spaghetti squash or Thursday’s soup.
  • Wednesday’s spaghetti squash recipe serves 2, so double it to feed a family of 4.
  • Thursday’s soup recipe calls for udon noodles, but feel free to substitute soba or another variety of noodles.

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

Find more dinner ideas from our Meatless Meal Plan archives.


About Alissa

Alissa Saenz crafts vegan recipes for her blog Connoisseurus Veg. When she’s not cooking and blogging about it, she’s probably engaging in some form of yoga, arts & crafts, or lawyering.

Read more from Alissa

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This meal plan looks amazing! There isn’t a link in the “Click here for a printable version of this week’s vegan plan and shopping list.” Is there a way to add this in? Thanks!

Thank you! And sorry about that! I just added the link. You can also click the graphic of the list and it will take you to the downloadable PDF. I hope you enjoy everything. 🙂

I cannot tell you how happy I am to see this menu. I am in a slump, and this is the perfect anecdote to my planning woes! I am making everything on this list this week! Thank you!

I made all of these recipes and they were all amazing! I was initially skeptical about the lentil sloppy joes, but they turned out to be my favorite.

I really love the organization of the shopping list. It has made eating veggie so easy. Thank you!

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