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    Oh My Veggies » Meal Plans

    Vegan Meal Plan | Cauliflower Manchurian, Mexican Bowls & Cajun Pasta

    Published: Jun 30, 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 vegan meal plan:

    Monday


    Baked Cauliflower Manchurian // This healthier version of an Indian takeout favorite is made with panko crusted cauliflower florets in spicy sauce.

    Tuesday

    Mexican Nourish Bowls
    Mexican Nourish Bowls with Lime Dressing // These spicy Mexican-inspired bowls are packed with roasted veggies drizzled in a zippy dressing.

    Wednesday

    Mediterranean Tofu Scramble
    Mediterranean Tofu Scramble // The classic tofu scramble gets loaded up with veggies and seasoned with fresh herbs and za'atar to make this savory breakfast-for-dinner.

    Thursday

    Heat-Free Lentil Walnut Tacos
    Heat-Free Lentil and Walnut Tacos // These no-cook tacos are perfect for dinner on hot summer days.

    Friday

    Creamy Vegan Cajun Pasta
    Creamy Vegan Cajun Pasta // Penne is dressed in creamy cashew sauce and topped with Cajun spiced shiitake mushrooms to make this flavorful vegan pasta.

    Printable Meal Plan & Shopping List

    Vegan Meal Plan

    Tips for This Week’s Vegan Meal Plan

    • Feel free to substitute your favorite grain for the bulghur in Tuesday's bowls.
    • If you have any cilantro left by Thursday, add it to the tacos.
    • We put pita bread on the list for serving with Wednesday's tofu scramble, but feel free to switch it up with tortillas or toast if you'd like.
    • Look in your supermarket's international foods section for the za'atar seasoning for Wednesday's tofu scramble.
    • Thursday's taco recipe calls for cooked lentils. If you can find canned, buy them. Otherwise, cook the lentils in advance to save time on Thursday. We put dried on the shopping list.
    • You'll probably have some leftover tomato paste at the end of the week if you buy it canned. Seal it up and freeze it for later.
    • We included Cajun seasoning on the list for Friday's pasta, you can also make your own if you prefer. Check the recipe for the ingredients—you might have them on hand!

    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.

    « Grilled Halloumi and Summer Veggie Foil Packets
    4 Ways to Use Cherry Tomatoes (that aren't in a salad!) »

    Meal Plans

    Reader Interactions

    Comments

    1. Liberty says

      June 30, 2017 at 7:28 pm

      They all look so delicious!

      Reply
    2. Puja Negi says

      July 07, 2017 at 7:05 am

      Cauliflower (Gobhi) is one of the familiar winter season vegetable. This vegetable looks nice in when we saw this in the market. Not only beautiful this flower heads are brimming with essential nutrients, hold numerous health benefiting phytonutrients such as vitamins, indole-3-carbinol and sulforaphane that help prevent overweight, diabetes and offer protection from prostate, ovarian, and cervical cancers. Cauliflower Manchurian is the tasty way to consume this healthy vegetable.

      Reply
    3. Indiaongo says

      December 31, 2020 at 6:19 am

      Cauliflower is one of the famous vegetable of North India. It is rich in nutrients and taste is also good if cook right. cauliflower manchurian is very popular among youngsters.

      Reply

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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!
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