The Ultimate Weeknight Vegan Meal Plan: 5 Dinners, 1 Grocery Trip

Short on time but hungry for variety? This weeknight meal plan is built for busy people who want to eat wholesome, plant-based dinners without hours in the kitchen. You'll get five dinners that share ingredients, a consolidated grocery list, prep hacks, and tips for stretching leftovers into lunches.

“Meal planning is the single best habit I picked up to make a sustainable vegan lifestyle doable.” — weeknight-meal veteran

Why this plan works

This plan focuses on ingredient overlap, 30–45 minute prep times, and balanced plates: protein, vegetables, healthy fats, and whole grains. It leans on pantry staples and seasonal produce, but is flexible for substitutions.

Grocery list (for 2–4 servings each night)

• 2 cans chickpeas
• 1 block extra-firm tofu
• 1 bag brown rice or quinoa
• 1 bunch kale
• 1 head cauliflower
• Cherry tomatoes
• 1 red onion, 1 white onion
• Garlic, ginger
• 1 lemon
• Olive oil, sesame oil
• Soy sauce or tamari
• Rice vinegar
• Maple syrup
• Smoked paprika, cumin, chili flakes
• Cashews or tahini (for sauces)

Plan at a glance

1. Monday: Spiced Chickpea & Kale Rice Bowls
2. Tuesday: Maple Sesame Tofu with Roasted Cauliflower
3. Wednesday: Quick Vegan Pesto Pasta with Cherry Tomatoes
4. Thursday: Cauliflower Tacos with Smoky Slaw
5. Friday: One-Pan Mediterranean Chickpea Skillet

Monday — Spiced Chickpea & Kale Rice Bowls

Heat oil in a pan, add diced onion and garlic, sauté until soft. Add drained chickpeas, 1 tsp cumin, 1 tsp smoked paprika, salt and pepper. Cook 5–8 minutes until chickpeas take on color. Toss chopped kale with lemon juice and a splash of water in a lid-covered pan for 2–3 minutes to wilt. Serve over cooked brown rice and top with a spoonful of tahini.

Tuesday — Maple Sesame Tofu with Roasted Cauliflower

Press and cube tofu, toss with 1 tbsp maple syrup, 2 tbsp soy sauce, 1 tsp sesame oil, and a little cornstarch for crisping. Roast cauliflower florets at 425°F with olive oil, salt and pepper until caramelized (20–25 mins). Pan-fry tofu until golden and serve with cauliflower and green onions.

Wednesday — Quick Vegan Pesto Pasta

Blitz basil or kale with toasted cashews, garlic, olive oil and lemon juice to make a bright pesto. Cook pasta, reserve some cooking water to loosen the pesto, then toss with cherry tomatoes and a handful of arugula. This comes together in 15–20 minutes.

Thursday — Cauliflower Tacos with Smoky Slaw

Toss leftover roasted cauliflower with chipotle powder and lime. Make a quick slaw with shredded cabbage, lime juice, salt, and a spoonful of vegan mayo. Warm corn tortillas and assemble tacos with cauliflower, slaw, and cilantro.

Friday — One-Pan Mediterranean Chickpea Skillet

In a skillet, sauté onion and garlic, add chickpeas, tomatoes, olives, capers, and chopped kale. Season with oregano and lemon. Let simmer until flavors meld. Serve with crusty bread or over couscous.

Prep shortcuts to save time

• Cook a double batch of rice/quinoa on Sunday and refrigerate.
• Press tofu in the morning using a clean dish towel and cans for weight.
• Chop onions and store in a sealed container to reduce evening prep.
• Make a jar of dressing/pesto to use throughout the week.

Leftover-into-lunch ideas

Transform dinner leftovers into lunches: chickpea salad with lemon-mayo, grain bowls with warm veggies, or a quick wrap with hummus, greens, and leftover roast cauliflower.

Scaling and substitutions

Feed more mouths by doubling grains and proteins. Swap chickpeas for white beans, tofu for tempeh, or kale for spinach depending on your pantry and season.

Final tips

Plan once, cook often. A single shopping trip and a little prep will carry you through the week with varied, nutritious meals. Keep a few convenience items like frozen peas or jarred tomato sauce to patch busy nights.

Enjoy the rhythm of simple, delicious vegan weeknights — and feel free to remix the recipes to make them your own.