A Vegan Meal Plan for People With No Time to Cook

If you are someone who totally cannot relate to home cooks who spend hours in the kitchen each week, you are not alone. You are also not doomed to eating frozen or fast food 24/7. Cooking from home can save us tons of money and provide us with more healthy, nutrient-packed meals. This is especially true for vegans, who might have a harder time finding balanced vegan fare in restaurants.

So, where does a vegan with limited time to cook even start? Below you will find a sample meal plan with some quick and easy recipes that don’t skimp on taste or nutrition. Fuel your body with some of these foods, as opposed to “convenient” fare, and you just might feel better-fueled to take on your busy day.

A Vegan Meal Plan for People With No Time to Cook

Monday
Breakfast: On Sunday night, throw together a container of Overnight Oats and you will be good to go come Monday morning.
Lunch: A fun way to use up some of the groceries from the previous week is to mix your favorite beans, greens and veggies into a Kitchen Sink Salad for work the next day. You will avoid wasting food and wasting money on an impromptu restaurant meal for lunch.
Dinner: Start simmering this Pumpkin Chili the moment you get home and you’ll have a hearty, delicious meal ready in just a few hours.

Tuesday
Breakfast: Before you walk out the door, blend together a Green Smoothie with a banana, some frozen fruit, almond milk and fresh spinach. Add a scoop of protein powder if you think you’ll be hungry before lunch time.
Lunch: Bring a container of leftover Pumpkin Chili with you to work to avoid a mid-day junk food craving.
Dinner: Steam a bag of frozen vegetables for a Quick Stir Fry. For protein, cube up a block of tofu and dry-fry it in a pan until it gets a little crispy. Add the tofu in with the vegetables, drizzle with your favorite stir fry sauce and microwave some instant brown rice to round everything out.

A Vegan Meal Plan for People With No Time to Cook

Wednesday
Breakfast: Throw together some more Overnight Oats for Wednesday’s breakfast—maybe with different toppings this time. Walnuts? Maple syrup? Peanut butter? Get creative!
Lunch: Pack some of that leftover Quick Stir Fry for lunch—just remember to plop the brown rice on top, so it doesn’t get too soggy.
Dinner: Throw together the ingredients for this Curried Garbanzo Beans recipe in the morning and set your slow cooker. By the time you get home from work, you’ll be ready to heat up some instant brown rice and enjoy a warm and filling vegan meal.

Thursday
Breakfast: Nothing satisfies like some slices of Avocado Toastjust customize your toast to what your taste buds are craving and your day is off to an awesome start.
Lunch: Leftover Curried Garbanzo Beans will keep you satisfied and focused throughout the work day.
Dinner: Do you have time to boil pasta? Then you have time to whip up this light and fresh Italian Pasta Salad. Brown up some vegan sausage while it’s boiling to give the meal a protein punch.

A Vegan Meal Plan for People With No Time to Cook

Friday
Breakfast: Because Overnight Oats are so simple to make, your end-of-the-week self will appreciate this grab-and-go breakfast.
Lunch: Leftover Italian Pasta Salad is sure to satisfy!
Dinner: Get ready for Pizza Night! There are a few accidentally vegan pizza kits out there with both sauce and crust. Top your pizza with vegan cheese, vegan pepperoni or go full-veggie with your favorite flavors. Toss a side salad together while it’s baking and find a moment to kick back after your busy week.

Photo credit: Thinkstock

99 comments

Naomi Dreyer
Naomi Dreyer2 months ago

www.bahai.org for more info

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Naomi Dreyer
Naomi Dreyer2 months ago

Good suggestions.
The Baha'i Faith states: What will be the food of the future? Fruit and grains. The time will come when meat will no longer be eaten. Medical science is only in its infancy, yet it has shown that our natural diet is that which grows out of the ground. The people will gradually develop up to the condition of this natural food. – Abdu’l-Baha, The Days in the Light of Akka, pp.8- 9.
Here Abdu’l-Baha refers not only to fruit and grains–in other writings, he speaks of legumes, nuts, oils, and vegetables as part of the diet humanity will eventually adopt.

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Sue H
Sue H7 months ago

Thanks for these suggestions.

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Sonia M

Thanks for sharing

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Fi T.
Past Member about a year ago

Health conscious

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Lisa M.
Lisa Mabout a year ago

I'm a lifelong vegan so I have mastered the system!

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Siyus Copetallus
Siyus Copetallusabout a year ago

Thank you for sharing.

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Robert N.
Rob Chloe Sam N1 years ago

Interesting, Thanks for sharing.

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Elena Poensgen
Elena P1 years ago

Thank you

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Elena Poensgen
Elena P1 years ago

Thank you

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