You'll find seven whole food plant-based dinner recipes in this Weekly Summer Meal Plan with a Shopping List!
It's been a while since I posted a weekly meal plan, my apologies. So many of you have enjoyed them and I thought it was time to create one for summer, because who wants to eat heavy and hearty foods when the temperature is hot and you're wearing less. I mean, let's be honest, food babies are real. Sigh.
The menu for this vegan weekly meal plan is filled with gorgeous color, food you can grill, and recipes that you don't need to cook. Whatever mood you're in, it's all right here.
I've grouped these recipes by ingredients so that you can prepare some things in advance. Summer is all about taking it easy, especially when you've spent the day indoors working and you just want to take in the last bit of the sunshine. Kitchen's be banned!
This week's plan features chickpeas, black beans, and quinoa, plus a rainbow of brightly colored seasonal veggies. You can make the recipes in any order that you like. Best of all, there's a shopping list at the bottom of the page. You're welcome.
YOUR VEGAN MEAL PLAN FOR THE NEXT SEVEN DAYS
Easy Vegan Cuban Black Bean Soup
This soup is so delicious and easy to make. It may sound counterintuitive to eat spicy hot soup when it's hot outside, but surprisingly, it actually cools you off. Who knew? Serve this with crusty bread and a simple side salad of spinach and tomatoes.
Mediterranean Salad Wraps
Cool, crisp, satisfying, and incredibly good. The creamy tahini dressing adds the perfect texture to the crisp vegetables and the collard green wrap. Eat as much as you want without one bit of worry.
Mediterranean Hummus Burgers
Do you see a trend starting? I'm obsessed with Mediterranean inspired food, the flavors and simplicity of it speaks to me. This hummus burger is incredibly delicious, and thanks to the aquafaba that binds it together, you can grill them or sear them in a pan.
Vegan BLT Salad with Homemade Spicy Mayo
BLT sandwiches used to be a summer staple in my house. I loved the salty, smoky, and fresh acidic flavors that came together from the ingredients. This salad is just as good and it's extra good for you because the "bacon" is made with Portobello mushrooms, and the creamy, spicy mayo is made from cashews. Make an extra big bowl for yourself and dig in!
Protein Superfood Bean Salad
Where do you get your protein? That's the million dollar question if you're a vegan. We get ours from every plant we put in our body, especially from quinoa, chickpeas, and black beans. This delicious salad has two powerhouse greens and a simple and lovely dressing that you can whip up in just minutes.
Vegan Summer Nicoise Salad
There are certain foods that you're going to miss when you go vegan, it's just a reality that you'll need to accept. But do you? No. We didn't. When we miss something, we recreate it, like we did with this vegan Nicoise Salad. It has the two most important ingredients, potatoes and a creamy Dijon dressing, after that, we made it our own. This is perfect for a steamy night on the patio.
Roasted Veggie Black Bean & Quinoa Burritos
If you know us, you knew that we weren't going to leave out a Mexican recipe. We eat Mexican food several times a week, and this satisfying, yet light, black bean and quinoa burrito is a favorite. Filled with protein, spices, and all things good!
There you have it, seven healthy vegan recipes that you can make in a hurry. You can also prep the quinoa and beans early in the week and then put everything together when you're ready to eat. The SHOPPING LIST is in the recipe link.
In case you missed our other meal plans, just click on the links.
Meal Plan One
Meal Plan Two
Meal Plan Three
Meal Plan 4
Let’s connect! Hop on over to our Facebook page and give it a like, and follow us on Instagram and Twitter, and follow us and share this and other Veganosity recipes on Pinterest. We'd be so grateful if you did. If you like this recipe and can't wait to see what we're going to share next, subscribe to Veganosity. Just fill in the subscription box above our picture in the top right corner of the page. And, Alex and I love hearing from you, please leave a comment and let us know what you think of our recipes.
Ingredients
BEANS AND GRAINS
-
- 2 large cans (30 oz.) of black beans
- 1 (15 oz (439 g) can of black beans
- 4 (15 oz [439 g]) can of chickpeas
- Quinoa, black or regular will work in all recipes
PRODUCE
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- 3 red bell peppers
- 3 large tomatoes
- 2 cups (326 g) cherry tomatoes
- 2 medium cucumbers
- Celery
- 2 medium carrots
- 3 large Portobello mushrooms
- 8 to 10 baby potatoes
- 2 cups of spring mix lettuce
- 8 to 10 large collard green leaves, stem removed
- 2 mediums head of Romaine lettuce
- 3 cups coarsely chopped kale
- 5 cups baby spinach leaves
- 1 zucchini
- 1 yellow squash
- 1 small eggplant
- 1/2 cup of chopped cilantro leaves
- 3 avocados
- 1 large Poblano pepper
- 1 bulb of garlic
- 2 green onions
- 3 medium yellow onions
- 1 red onion
- 1 large shallot
- 1 lime
- 3 lemons
- 1 bunch fresh cilantro
- 1 teaspoon of fresh, chopped sage
- Small bunch of greek oregano
- 5 cups Kalamata olives, pitted
NUTS
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- 3/4 cup (85 g) raw cashews
PACKAGED
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- 1 (12 oz [340 g]) jar of quartered & marinated artichoke hearts
- Tahini
- Bee Free Honee
- Oat flour or whole oats that you can grind into flour
- Bread crumbs
- Sesame seed hamburger buns
- 6 medium or 4 large flour tortillas
REFRIGERATED
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- Almond milk
- Vegan pepperjack cheese
PANTRY STAPLES YOU MAY OR MAY NOT HAVE
- Extra-virgin olive oil
- White wine vinegar
- Dijon mustard
- Pure maple syrup
- Smoked paprika
- Cayenne pepper
- Chili powder
- Ground cumin
- ground ginger
- brown sugar
J L Gulliver says
Thank you, thank you, thank you. I have used the other meal plans and sure do welcome this one for summer meals. I already had your Cuban Black Bean Soup on next week's list as I (finally) discovered that southwest produce markets "mis-label" poblano peppers as pasilla. No wonder I couldn't find them on the shelves. And, no wonder the pasilla peppers looked so much like the picture of poblano. Sigh... Now I can fill in the rest of the week's menu plan (easy, peasy with your help) and buy the remainder of items on the grocery list.
Linda Meyer says
You're so welcome, J L! I'm so happy you like the meal plan. I'll be following next week as well because I'm hosting an engagement party for Alex and her fiancee and the last thing I need to worry about is what to make for dinner.
So funny about the poblano peppers being called pasilla in your area. It must be a regional thing. I appreciate your telling me, because now I'll be sure to note that in the recipes I create with poblanos. Thank you!
Christine @ Run Plant Based says
Such a great menu plan, thanks for putting this together. Lots of great options here like the protein superfood bean salad, yum!
Linda Meyer says
Thank you! I love that superfood bean salad, it's so filling. 🙂
Dianne's Vegan Kitchen says
Such a delicious week of meals! Thanks for the handy shopping list!
Linda Meyer says
Thanks, Dianne! You're welcome. 🙂
Melissa | Vegan Huggs says
This is such a great meal plan! I love the shopping list too. Makes life so easy 🙂
Linda Meyer says
Thank you, Melissa! Summer shouldn't be complicated and spent slaving away in the kitchen. 🙂
Trinity says
What a fabulous example of how eating a compassionate, vegan diet can be incredibly delicious and satisfying. You have such an inspiring selection of recipes that show no body ever need complain. This is fab.
Linda Meyer says
Thank you so much, Trinity. You're so kind and knowledgeable about healthy and compassionate living, your comment made my day.
Trinity says
Well, I just love what you are doing - you have such a kind and beautiful energy here!
Linda Meyer says
Thank you! xoxo
gunjan says
Such a wonderful and helpful meal plan. I am always on a lookout for new meal plans. Makes my life so much easier.
Linda Meyer says
Thank you! I'm so happy you like it. 🙂
Amy Katz from Veggies Save The Day says
What a great idea! I love the recipes you chose for this meal plan. Everything looks delicious!
Linda Meyer says
Thank you! It's so much easier when there are only a few main ingredients each week.
MaryEllen@VNutrition says
So awesome that you do meals plans. These are so helpful especially with a shopping list!
Linda Meyer says
Thank you! A relative asked me to start doing them and they were so well received by my readers that I try to do at least a couple per season.
Jenn says
I'm eating a black bean burrito as we speak! So many great flavorful and light choices here!
Linda Meyer says
YUM! I wish I was right there with you, Jenn. Thanks! 🙂
veggiesdontbite says
This pretty much looks like summer on a plate! I love those fresh foods when it's so hot out. Perfect gift for your readers!
Linda Meyer says
Lots and lots of plates! 🙂 Thanks so much, my friend.
Alisa Fleming says
This looks like such a fulfilling meal plan. I love the way you've incorporated so many greens and whole grains.
Linda Meyer says
Thank you, Alisa! I try and eat a good quantity of greens and whole grains every day.