In honour of Veganuary, I decided to create an easy and no fuss weekly meal plan for anyone new to veganism, or curious about how a week of vegan eating might look.
This menu is fairly typical of a week of eating in my house. We’ll very commonly have curry, spaghetti, chilli, sausage casserole, baked potato, burger and wedges, etc, etc. I tried to put together a menu with easy-to-find ingredients, and suitable for those without endless jars of herbs/spices already in the kitchen. It includes lots of protein and fresh fruit and veg, as well as funner and yummier dishes.
The shopping list features three sections:
- Main items (you’ll need all of these and are likely to use them up during the week).
- Longer lasting items (you’ll also need these, but might have them in already, and if you do buy them they will last longer than a week).
- Optional extras (you don’t need these, but if you have the cash to splash, they are nice to add).
A note on prices
I filled up my Asda shopping cart with the vitals and the total was £52.10. The fancier menu items brought the total to £70.58. Bear in mind that the menu will feed two people (breakfast, lunch, and dinner) and that some of the ingredients will last longer than a week. I didn’t really have any interest in creating one of those “feed yourself for £10 a week” posts both because I’m not entirely behind the ‘live below the line’ challenges, and there are already loads of budget meal plans and recipes out there. For an excellent selection of budget and easy vegan recipes cooked up by someone who has experienced poverty, check out Jack Monroe’s vegan archives. Whilst I’ve experienced extremely low income living, I have been privileged to have had both a safety net (my family) and basic cooking knowledge and skills.
Some further notes
- The dishes are ordered Monday – Friday in the printable, but feel free to switch them up bearing in mind that some dishes use up leftovers, and some require more prep (e.g. pancakes or soup).
- The pancakes use the recipe by The Buddhist Chef (Mr J-M, who makes tremendous Sunday morning pancakes in bed, recommends having two frying pans on the go if you’re makin’ a stack).
- I try to eat wholewheat bread and pasta but you buy whatever you prefer.
- I also prefer whole-nut peanut butter, but again, buy whatever you prefer.
- I include packet-mixes in this menu, many of which are vegan-friendly (e.g. Colmans or Schwartz). If you’re a confident cook, feel free to use your own spice blends.
- You can buy your ingredients from any supermarket you choose – whatever works within your means. Whether that’s Asda or Waitrose, you know what works best for you!
You can download the menu, shopping list, and recipes here.
If you have any questions, ask away in the comments. If you find this useful, please feel free to share. And if you’d be interested in further content like this, just let me know!
Header image credit https://unsplash.com/@jontyson
Like my content?