You're ready to try something new and want to eat more plant-based meals but don't know where to start. Don't worry, we've got you covered. We rounded up 10 delicious plant-based recipes, one for every day of the workweek. From protein-packed breakfasts to hearty lunches and dinners, these recipes are full of flavor and perfect for anyone looking to add more plant-based options to their diet. The ingredients are simple, affordable, and easy to find at your local grocery store. Whether you're a longtime vegan, vegetarian, or just plant-curious, you're sure to find a new favorite recipe in this collection. Ready to get cooking? Let's dive in!
Monday: Hearty Lentil Soup
A hearty lentil soup is the perfect start to your week. This protein-packed meal will satisfy your hunger and warm you up on a chilly Monday evening.
To make this comforting classic, sauté some chopped onions, carrots and celery in olive oil until softened. Add broth, lentils, and herbs like bay leaves, thyme and parsley. Simmer until the lentils are tender, about 20-30 minutes.
You can also add diced potatoes, corn, spinach or kale for extra veggies. Stir in tomato paste or sun dried tomatoes for a punch of flavor. Season with salt and pepper to taste.
Once the lentils are done, you’ll have a thick, hearty stew. You can puree some of the lentils to give it an even creamier texture. Serve your lentil soup with a simple salad and crusty bread to sop up the flavorful broth.
This nutritious, budget-friendly meal will give you energy to start your week off right. Lentil soup freezes well, so you’ll have leftovers to enjoy later in the week or month. With a pot of this soul-satisfying soup, your Monday just got a whole lot cozier.
Dig in and enjoy this plant-based comfort food. Your taste buds and your body will thank you! A perfect meal for meatless Mondays or any day of the week.
Tuesday: Spiralized Zucchini Noodles With Cashew Cream Sauce
If you're looking for a delicious meat-free meal to spice up your Tuesday, these spiralized zucchini noodles with cashew cream sauce will hit the spot.
To get started, spiralize 3-4 medium zucchini into long noodle strands. Set aside.
For the cashew cream sauce, blend the following ingredients until smooth and creamy:
1 cup raw cashews, soaked for at least 2 hours
1⁄2 cup water
2 tablespoons lemon juice
1 tablespoon nutritional yeast
1/2 teaspoon garlic powder
1/4 teaspoon sea salt
Pour the sauce over the zucchini noodles and toss to coat. Top with:
Chopped fresh basil
Hemp seeds
Red pepper flakes (optional for some heat)
This nourishing bowl is packed with plant-powered protein from the cashews and hemp seeds, healthy fats, and antioxidants. The lemon and basil give it a bright, fresh flavor you’ll crave again and again.
For extra veggies, stir in chopped bell peppers, sun-dried tomatoes, olives or spinach. Cashew cream also makes a great salad dressing, dip or spread. This recipe proves eating more plant-based meals doesn’t have to be boring. Your taste buds will thank you!
Give this delicious, nutritious dish a try this Tuesday or any night of the week. Your body and the planet will appreciate you making the switch to more sustainable eating.
Wednesday: Black Bean Burgers With Sweet Potato Fries
Wednesday is the perfect day to whip up some hearty black bean burgers. These protein-packed patties are deliciously satisfying and pair perfectly with sweet potato fries.
To make the black bean burgers, drain and rinse two 15-ounce cans of black beans. Mash them slightly, then mix in 1/2 cup breadcrumbs, 1/4 cup chopped cilantro, 2 tablespoons chili powder, and salt and pepper to taste. Form the mixture into patties and pan-fry them in a little oil until browned, about 3 to 4 minutes per side. Serve the burgers on buns with your favorite toppings like avocado, salsa, lettuce, and vegan mayonnaise.
For the sweet potato fries, peel two large sweet potatoes and cut them into fry shapes. Toss with 2 tablespoons olive oil, salt, and pepper. Spread on a baking sheet in a single layer and roast at 400 F for about 25 minutes, stirring halfway through, until browned and tender.
A refreshing kale salad is a perfect accompaniment for this hearty plant-based meal. Simply massage 1 bunch lacinato kale with the juice of 1 lemon, 2 tablespoons olive oil, salt, and pepper. Top with 1/3 cup toasted almonds or pumpkin seeds for some crunch.
With 10 grams of protein per patty, these black bean burgers will satisfy any appetite. The sweet and savory flavors of the burger paired with the crisp-tender fries make for a totally delicious dinner. For dessert, try dairy-free ice cream or a fruit crisp. This meal has you covered for a satisfying plant-based dinner with all the fixings. Your friends and family won’t even miss the meat!
Thursday: Coconut Curry Stir Fry With Rice Noodles
For a delicious vegan Thai-inspired dish, this Coconut Curry Stir Fry with Rice Noodles is perfect for a Thursday night. The rice noodles and fresh veggies make this a light, healthy meal, while the coconut curry sauce adds lots of flavor without the heaviness of cream.
Ingredients:
8 ounces rice noodles
2 tablespoons coconut oil
3 cloves garlic, minced
1/2 onion, sliced
1 red bell pepper, sliced
8 ounces mushrooms, sliced
2 carrots, julienned
1 (13.5 ounce) can coconut milk
2 tablespoons curry paste (red or green)
2 tablespoons soy sauce or tamari
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes (optional)
1 cup frozen peas
2 green onions, sliced
Lime wedges for serving
Instructions:
Cook the rice noodles according to package directions; drain and set aside.
Heat the coconut oil in a large skillet or wok over medium-high heat. Add the garlic, onion, bell pepper and mushrooms; stir fry until crisp-tender, about 5 minutes.
Add the carrots, coconut milk, curry paste, soy sauce, sugar, salt and red pepper flakes; bring to a simmer.
Add the peas and green onions; cook, stirring frequently, until the peas are heated through, about 2 minutes more.
Add the cooked rice noodles and stir to combine and heat through. Remove from heat and serve with lime wedges.
This vegan coconut curry stir fry is packed with flavor and nutrition. The mixture of veggies and rice noodles provide a perfect balance of textures. Leftovers will keep for up to 3 days refrigerated. Enjoy!
Friday: Chickpea Salad Sandwiches
For a hearty, protein-packed meal on Friday night, these chickpea salad sandwiches are perfect. Chickpeas, also known as garbanzo beans, are a staple in plant-based diets because they’re high in fiber, iron, and plant-based protein.
Combine one 15-ounce can of chickpeas, drained and rinsed, with:
3 tablespoons of vegan mayonnaise (like Just Mayo or Vegenaise)
2 tablespoons of diced onion or shallots
2 tablespoons of diced celery
2 tablespoons of chopped fresh dill or parsley (or 1 teaspoon of dried)
Salt and pepper to taste
Mash the chickpeas slightly, then stir everything together. You want the salad to be chunky, not mushy. Season with more salt and pepper if needed.
For extra nutrition, add:
Chopped walnuts or almonds
Diced bell peppers
Grated carrots
Cherry tomatoes, halved
Serve the chickpea salad on bread, in lettuce cups or on its own. It will keep refrigerated for up to 5 days.
On Friday night, pile the chickpea salad high on whole grain bread, ciabatta rolls or pita and enjoy your sandwich. A side of coleslaw, potato salad or fresh fruit completes the meal.
A chickpea salad sandwich is a perfect casual Friday night dinner because it’s hearty, filling and satisfying without being heavy. The mild nutty and earthy flavors of the chickpeas pair well with the creamy dressing and fresh herbs. One bite and you’ll see why this vegan sandwich is an ideal end to the work week and start of the weekend.
Conclusion
So there you have it, 10 delicious plant-based meals to inspire you for every day of the week. Eating more plant-based foods is a healthy goal that's easier than ever with recipes like these. Whether you're looking for breakfast, lunch, dinner or something in between, you'll find lots of options here to satisfy your cravings and give you energy to power through your day. And the best part is, these recipes are budget-friendly, simple to make and totally delicious. So pick a few to try this week and enjoy discovering some new favorite vegan meals. Your body and the planet will thank you. What are you waiting for? Get cooking!
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