I mentioned a few weeks ago that Jarrod and I have really committed to a more well thought-out meal plan, especially for breakfast and lunch. Before, breakfast would always consist of only me eating (and usually throwing a smoothie together last-minute) and Jarrod not eating anything at all, then running to Tim Horton’s for a breakfast sandwich on the way to work. So wasteful!

I wanted to share a sample of a meal plan that we follow most weeks (with some variance, of course, because variety is the spice of life).

I also wanted to make this because a lot of my non-vegan friends and family ask (with good intentions) when they find out I’m vegan… “What do you eat?”

It seems silly and sometimes I fight the temptation to say something sassy back, but then I remember how I was raised: milk and cereal for breakfast, peanut butter and jam sandwich (with butter on each slice of white bread!) for lunch, crackers and cream cheese for a snack, chicken with Shake ‘n’ Bake for dinner with mashed potatoes and butter on the side, plus corn and (you guessed it) more butter!

Yeah, I’ve come a long way, baby.

This is just intended as a peek behind the curtain of what a typical week of food looks like for me, and although I’ve been a vegan for five years, I’m also pretty sure a lot of these foods are omnivore-friendly as long as you’re not a total dunce in the kitchen.

The one thing I want you to please keep in mind: This is not a weight-loss diet, nor is it targeted to any dietary specifications other than veganism. Many have allergen-friendly options within the posts. I do not count calories very closely because I have a history of disordered eating in my youth, and you may have to adjust your macro and micronutrients accordingly.

If some of these entries seem vague, fear not! I wanted to leave this plan as open to your own ideas as possible, so below the table are suggestions and links for every single cell!

Monday Tuesday Wednesday Thursday Friday Weekend!
Breakfast:
Blueberry Power Smoothie
Breakfast:
Blueberry Power Smoothie
Breakfast:
Grain-free overnight n’oats
Breakfast:
Grain-free overnight n’oats
Breakfast:
Salted caramel squash smoothie
Breakfast:
Garden veggie chickpea omelette
Lunch:
Easy lunch salad
Lunch:
Easy lunch salad
Lunch:
Easy lunch salad
Lunch:
Easy lunch salad
Lunch:
Spoil yourself:
Take-out!
Lunch:
Leftovers
(Burgers!)
Snacks:
Snacking fruit
and
Peas
OR
almonds
Snacks:
Snacking fruit
and
Peas
OR
almonds
Snacks:
Snacking fruit
and
Peas
OR
almonds
Snacks:
Snacking fruit
and
Peas
OR
almonds
Snacks:
Snacking fruit
and
Peas
OR
almonds
Snacks:
Crackers
and
Hummus
Supper:
Easy curry
or dal
Supper:
Easy curry
or dal
Supper:
Veggie burgers
Supper:
Veggie burgers
Supper:
Grain & veg bowl
Supper:
Pasta
Dessert:
Raw dessert
Dessert:
Raw dessert
Dessert:
Raw dessert
Dessert:
Raw dessert
Dessert:
Raw dessert
Dessert:
Raw dessert

The breakfasts I’ve linked to are my own recipes, but the rest of the meals are as varied as a vegan diet can be, so I’ve included descriptors below to include my favourite creations. I know the point of this is to promote my own recipes, but my main priority is spreading veganism, not self-promotion. So here are some recommendations.

Easy lunch salads: I’ve included a link to my curry chickpea salad, but if that’s not your thing, there are a lot of great salads to choose from like Oh She Glows’ almond “tuna” salad, Hot For Food’s edamame mash sandwich or A Beautiful Mess’s curried apple and almond salad (note: you’ll have to swap out the greek yogourt and honey to make vegan-friendly). You can have these salads as a sandwich or just on their own.

Raw desserts: My favourite raw desserts are fuss-free and low in sugar, and easy to grab just one. I recently shared my Maple Whisky Freezer Fudge, but you can get an even healthier raw dessert with the Oh She Glows raw brownies, or a more healthful twist on an old classic with This Rawsome Vegan Life’s raw peanut cups. You can also enjoy some raw, dairy-free pudding with avocado or sweet potato! Make sure the recipe makes one week’s worth (and I include Jarrod in this, because, well, he’s a dessert fiend).

Snacking fruit: I define a “snacking fruit” as anything that comes automatically in its own suggested serving size — like a pear, an apple or any stone fruit, a banana, a kiwi, etc.

Currys and dals: Perhaps my favourite easy weeknight meals, because you can toss just about any produce you have in the fridge into it and it works. I have a super-carby “golden curry” recipe on this blog, but you can also find some great curries and dals online like the Oh She Glows “pantry dal” (the ultimate in “use up my old veggies” dishes) or the First Mess’s golden chana masala.

Burgers: I recently shared my Absolute Best Black Bean Burger recipe on this blog, which makes a heaping patch of burgers that’ll carry you through to the weekend. Not your thing? It Doesn’t Taste Like Chicken has deliciously red beet burgers, Hot For Food makes a pretty damn beefy vegan burger, and you can fancy it up with Jamie Oliver’s vegan burger recipe. Enjoy these burgers with or without buns depending on your carb preferences, and add your sides of veggies according to your personal tastes (I usually don’t bother with a salad but slice cucumbers and tomatoes on the side).

Grain and veggie bowls: I don’t like to post recipes on these kinds of things because I think the best grain and veggie bowls basically consist of 1) your favourite grains and 2) your favourite roasted veggies. It may seem absurd to people who are used to thinking of dinners as “meat/grain/vegetable” in very separate terms, but really, it’s just taking everything you love and putting it into one bowl (sometimes, the veggies are the bowl!). Not sure where to start? Here are my favourite grain and veg  bowls from The First Mess, Oh She Glows and Tasty (note: sub out the Greek yogourt in this one).

Crackers: For the most part, I buy crackers and don’t make my own (I know, I’m the worst), but I do have a post from way back in the day (when I lived in Scarborough and took awful pictures on a Samsung Galaxy S5) for some buckwheat crackers. My favourite store-bought brand of crackers is definitely Mary’s.

Pasta: The weekend is pasta time! I love all kinds of pasta and don’t discriminate, so I’d recommend a pasta that’s right for your tastes, budget and schedule, from an easy one-pot pasta like the one shared by A Beautiful Mess (make sure to sub out the parm), this romantic scallop pasta from Hot For Food, or a summery, lemon asparagus pasta from It Doesn’t Taste Like Chicken.