What I Eat in a Week: 5 Vegan Meals I Eat Each Week

Today I’m sharing 5 Vegan Meals I Eat Each Week. While I have a TON of variety in my diet, I often make variations of the same types of meals. They’re go-to staples in my diet and meals that packed with both nutrition and flavor.

Out of all the video request I get, the most common one is “What I eat in a day.” I find those videos difficult to make for a variety of reasons. What I eat in a day is always changing and is contingent on a variety of factors: am I working at an office or at home? Is it a weekday or a weekend? Is it summer or winter?

BUT, I do make and eat certain types of meals on a (mostly) weekly basis. Hence the “What I Eat in a Week” video! So, hop on over to Youtube to watch the video! If you make any of these recipes, drop me a comment on Youtube!

Watch! What I Eat in a Week!

Meal 1: Stuffed Sweet Potatoes 

Stuffed Sweet Potatoes

5 from 2 votes
These stuffed sweet potatoes are easy to put together and customize, and make an excellent weeknight dinner or post workout meal. 
Prep Time: 5 mins
Cook Time: 50 mins
Total Time: 55 mins
Course: Dinner, Lunch
Cuisine: American, Middle Eastern
Keyword: gluten-free, nut-free, soy-free, vegan
Serving size: 4

Ingredients

  • 4 large sweet potatoes
  • 1 tablespoon Za’atar Seasoning (recipe below)
  • 2 teaspoons olive oil
  • 1 (15-ounce/440g) can of chickpeas (or 1 3/4 cups cooked chickpeas)
  • Juice of 1/2 medium lemon
  • 1/2 cup sauerkraut (120 g)
  • 4 tablespoons tahini

Za'atar Seasoning

  • 1 tablespoon minced fresh thyme
  • 1 tablespoon toasted sesame seeds*
  • 1 teaspoon ground sumac
  • 1/4 teaspoon coarse salt

Instructions

  • Preheat the oven to 400°F (or 204°C). Prick the sweet potatoes all over with a fork and place them on a baking sheet. Bake for 45-50 minutes, or until the potatoes are fork tender but not falling apart.
  • Meanwhile, stir together all of the ingredients for the Za’atar Seasoning.
  • Drain the chickpeas in a colander, rinse with water, and shake the colander to get rid of excess. Then gently pat dry the chickpeas with paper towels.
  • Heat 2 teaspoons of olive oil in a 12-inch skillet over medium-high heat, and ensure that the entire pan is coated with the oil. Add the rinsed and dried chickpeas in small handfuls and spread them out in a single layer. Let the beans cook undisturbed for 3 minutes. Then use a flat spatula to flip the beans and cook for another 3-5 minutes, or until the beans are browned and blistered.
  • Stir the Za’atar Seasoning and stir to coat the chickpeas evenly. Squeeze the lemon juice over the chickpeas and then remove from the heat.
  • Once the potatoes are cool enough to handle, slice them in half and top each potato with the Za’atar Blistered Chickpeas, sauerkraut, and tahini.

Notes

*To toast sesame seeds, add the seeds to a skillet over medium heat and toss occasionally until lightly golden, 3-5 minutes.

 

Meal 2: Cashew Cream Pasta

Cashew Cream Pasta

5 from 2 votes
Pasta paired with my favorite condiment--cashew cream--makes for an easy weeknight dinner. It's popular with picky eaters and tastes indulgent but the sauce is made of wholesome ingredients.
Prep Time: 5 mins
Cook Time: 15 mins
Total Time: 20 mins
Course: Dinner, Lunch
Cuisine: American
Keyword: gluten-free, soy-free, vegan
Serving size: 4

Ingredients

  • 12 ounces pasta of choice (340g) use gluten-free pasta as needed
  • 16 ounces shelled organic edamame or chickpeas (454g)
  • 1 pint of cherry tomatoes (300g)
  • 4 tablespoons hemp seeds
  • 5 tablespoons walnuts
  • 1/2 cup fresh basil (10g), thinly slivered

Cashew Cream

  • 1 cup raw cashews (140g) soaked for 8 hours
  • ½ cup + 2 tablespoons plant-based milk (150 mL)
  • 2 cloves garlic, roughly chopped
  • 1/2 teaspoon sea salt + more to taste
  • 1/4 teaspoon freshly cracked black pepper + more to taste
  • 2 tablespoons nutritional yeast
  • 1 1/2 tablespoon freshly squeezed lemon juice

Instructions

  • Bring a large saucepan of salted water to a boil and cook the pasta according to the directions. When the pasta is al dente, ladle out a bit of the cooking water (1/2-1 cup or 120-240 mL is plenty). Drain the pasta in a colander and return it to the saucepan or to a large bowl.
  • While the pasta is cooking, make the Cashew Cream. Blend all of the ingredients together in a high-powered blender or food processor until smooth and creamy and all cashew bits are pulverized. Scrape down the sides as you go, and add more plant-based milk as needed to achieve your desired texture.
  • While the pasta is still hot, add in the Cashew Cream and toss to coat. It will likely be very thick, so add in some of the reserved pasta water, a few tablespoons at a time until your sauce is still creamy but thin enough to coat the noodles.
  • Add in the edamame, tomatoes, hemp seeds, walnuts, and basil, tossing to coat. Serve warm.

Meal 3: Spicy Indian Curry 

There’s nothing more comforting than a creamy and well-spiced Indian curry during the colder months. I mix it up a lot, but these four are among my regular options:

Instant Pot Jackfruit Curry

An easy vegan Instant Pot curry that is bursting with flavor! Made with warm and aromatic Indian spices, jackfruit, sweet potatoes, and coconut milk, this Instant Pot curry is both vegan and Paleo and incredibly creamy! Plus, it's quick to make and perfect for those busy weeknights.
Check out this recipe
Instant Pot Jackfruit Curry

Instant Pot Butternut Squash Lentil Curry

With just a few minutes of hands-on cooking, this Instant Pot Butternut Squash Lentil Curry will become your go-to for weeknight meals. It’s hearty, healthy comfort food at its finest (and easiest).
Check out this recipe
butternut squash lentil curry with Indian spices, cilantro, lime, and rice

Vegan Instant Pot Chana Masala

This vegan Instant Pot Chana Masala is packed with authentic Indian flavor and rivals any restaurant dish, but is easy and quick to make. Stovetop instructions included.
Check out this recipe
Vegan Instant Pot Chana Masala

Vegan Red Lentil Curry

This Vegan Red Lentil Curry is a fan favorite and the BEST lentil curry you will ever try! It’s easy and quick, making it a perfect weeknight dinner! Plus, it’s creamy and indulgent but made with wholesome vegan ingredients!
Check out this recipe
 

Meal 4: Veggie Grain Bowl

Veggie Grain Bowl

5 from 1 vote
Pair your favorite meal-prepped grain with some veggies, toss in dried fruit for chewiness, nuts and seeds for crunchiness, and herbs for freshness. Bring the grain bowl together with a vinaigrette or sauce. 
Prep Time: 10 mins
Total Time: 10 mins
Course: Dinner, Lunch
Cuisine: American, Mediterranean
Serving size: 1

Ingredients

GRAINS (1 - 1 1/2 cups)

  • Farro
  • Quinoa
  • Brown rice
  • Millet
  • Wild rice
  • Barley

VEGGIES (as much as you want)

  • Roasted vegetables (cauliflower, winter squash, rutabaga, broccoli, carrots, etc.)
  • Steamed vegetables (broccoli, asparagus, bok choy, etc.)
  • Raw vegetables (bell peppers, shredded carrots or cabbage, cherry tomatoes, etc.)

CHEWY (2-4 tablespoons)

  • Dried apricots
  • Golden raisins
  • Currants
  • Medjool Dates
  • Goji berries
  • Dried cherries or cranberries

CRUNCHY (2-4 tablespoons)

  • Hemp seeds
  • Almonds
  • Walnuts
  • Pistachios
  • Peanuts
  • Sunflower seeds or pumpkin seeds

FRESH HERBS (1 handful)

  • Flat-leaf parsley
  • Basil
  • Dill
  • Cilantro

DRESSING

  • Oil-Free Tahini Dressing
  • Balsamic Vinaigrette

Instructions

  • Layer your grains into a large bowl. Top with veggies of choice, add your crunchy and chewy elements, top with fresh herbs and toss to combine. Top with one of the dressing options below, or your favorite sauce or dressing.
  • Oil-Free Tahini Dressing: Whisk together 2 tablespoons tahini, 1 tablespoon apple cider vinegar, salt & pepper to taste, and water to thin out the dressing.
  • Balsamic Vinaigrette: Whisk together 1 tablespoon extra virgin olive oil, 2 teaspoons balsamic vinegar, 1/4 teaspoon Dijon mustard, 1/2 teaspoon maple syrup, and salt & pepper to taste 
 

Meal 5: Creamy, Fruit-Sweetened Oatmeal

This is an easy yet excellent stovetop oatmeal recipe, but for a hands-off Instant Pot oatmeal recipe that is wildly delicious, try my Instant Pot Pear and Date Spiced Oatmeal!

And click here for a healthy homemade Berry Chia Jam!

bowls of oatmeal with stewed blueberries, almonds, and coconut

Creamy, Fruit-Sweetened Oatmeal

5 from 1 vote
My two secret weapons for oatmeal that actually tastes good: (1) using creamy plant-based milk instead of water and (2) adding in bananas or dates along with oats to sweeten them up. 
Cook Time: 10 mins
Total Time: 10 mins
Course: Breakfast
Cuisine: American
Keyword: gluten-free, nut-free, soy-free, vegan
Serving size: 1

Ingredients

  • 1/2 cup gluten-free rolled oats (45-50g)
  • 1 cup plant-based milk (240 mL) (I like oat milk, cashew milk, or soy milk)
  • A large pinch each of ground cinnamon & ginger
  • A tiny pinch of sea salt
  • 1 ripe banana, thinly sliced

Toppings

  • jam or homemade chia jam nuts and seeds, dark chocolate
  • raw or roasted nuts or seeds (almonds, walnuts, sunflower seeds, pumpkin seeds)
  • dark chocolate, chopped

Instructions

  • Add the plant milk to a small saucepan and bring to a gentle boil. Add the oats, spices, salt, and banana.
  • Cook, storing occasionally for 5-7 minutes or until oats are cooked through and porridge is very thick and creamy. The bananas will have melted into the porridge.
  • Serve with warmed up frozen berries or berry chia jam, nuts and seeds, and/or dark chocolate.

That’s it from me. If you make any of these, be sure to leave a comment below or just tag me on instagram. What are some of the vegan meals you eat each week?

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5 comments on What I Eat in a Week: 5 Vegan Meals I Eat Each Week

  1. Nora

    Amazing recipes <3

    1. Nisha Vora

      Hi Nora! Thank you so much :) I hope you give them a try!

  2. wendy

    For the cashew cream i see an ingredient is 1/2 cup + 2 tbsp almost milk or plant based milk. Does that mean 2 1/2 cup or what is the 1/2 cup of? Thanks!

    1. Nisha Vora

      Hi Wendy! It means 1/2 cup + 2 extra tablespoons (so measure 1/2 cup and add 2 more tablespoons), which is about 10 tablespoons.

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