7-Day Vegan Meal Plan

Breakfasts tend to rotate between overnight oats, porridge and toast with nut butter or avocado. Lunches are often grain bowls, soups or wraps. Dinners vary most — dal, curry, stir-fry, pasta, stuffed peppers, and chilli are common weeknight staples.

Choose a base ingredient (lentils, chickpeas or a grain) and build multiple meals around it. A bag of red lentils can become dal, soup and a stuffed pepper filling. Buying in bulk and cooking from scratch is far cheaper than plant-based ready meals.

Not once you have found 10 to 15 recipes you enjoy. The planning largely becomes selecting from that list, ensuring variety, and checking you have the ingredients. After a few weeks it becomes entirely automatic.

Eat a variety of legumes, whole grains, vegetables, fruits, nuts and seeds across the week. Supplement B12 daily. Ensure you are eating fortified plant milk or other calcium sources daily. The rest tends to take care of itself with variety.