Plant-Based Pantry Staples Meal Plan
This plant-based pantry staple meal plan provides meal and snack ideas for 1-week that are all made with basic pantry items and sturdy fruits and vegetables. Includes a shopping list download and alternative recipes.
Meal Prep Items
If you want to do some meal prep for the week, you can make these items in advance:
- Coconut Red Lentil Dahl
- 3-Bean Chili
- Tahini Date Cookies
- Lime and Coconut Balls
- Roasted Garlic Hummus
- Quick Pickled Red Onions
- Roasted Red Peppers
1-Week Pantry Meal Plan
This is a 7-day meal plan that covers breakfasts, lunches, dinners, snacks and treats. I’ve listed suggestions for each meal but it’s easily customizable.
At the end of the meal plan, I’ve listed alternative ideas so you can swap things out as needed.
Before you start planning, download the shopping list for this week here and get a pen and paper ready so you can make notes as needed.
Meal Plan Day 1
- Breakfast – Simple Banana Oatmeal, add berries and a sprinkle of pumpkin or sunflower seeds if desired
- Lunch – Spicy Chickpea Wraps
- Dinner – stuffed sweet potato or potato, see below for how-to
- Snacks – orange slices and almonds, chocolate chip oatmeal balls, sliced carrots with hummus
Here’s how to make the stuffed sweet potatoes:
- Bake sweet potatoes using this method. You could also use regular potatoes either baked in the oven or Instant Pot.
- Thaw some frozen spinach or kale if you don’t have fresh.
- Open canned black beans, drain and rinse.
- Stuff the baked sweet potatoes with the greens and black beans and top with salsa. Add avocado if you have it.
These buffalo chickpeas stuffed sweet potatoes can be made as an alternative.
Meal Plan Day 2
- Breakfast – whole-wheat fluffy vegan pancakes, buckwheat pancakes (gluten-free) or protein pancakes, top with frozen berries and/or banana and a drizzle of maple syrup
- Lunch – Ryvita or other crispbread crackers topped with hummus (store-bought or homemade), pickled red onions, roasted red peppers, sprinkle with nutritional yeast and hemp seeds if you have them
- Dinner – Easy 3-Bean Chili, serve with avocado and crushed tortilla chips if you have them
- Snacks and Treats – dark chocolate, sliced apples with nut butter
For an alternative lunch idea, try this mashed chickpea tabouleh salad.
Note: Bake a few sweet potatoes or acorn squash for breakfast tomorrow.
Meal Plan Day 3
- Breakfast – sweet potato breakfast bowls or acorn squash bowls
- Lunch – chickpea salad sandwiches with pickles and sprouts, leftover chili if there is any, see below for how-to
- Dinner – Coconut Red Lentil Dahl with brown rice, mix frozen spinach or kale into the dahl
- Snacks and Treats – Ryvita crackers or other crispbread topped with peanut butter and sliced banana, tahini date cookies
To make the chickpea salad, mash the chickpeas then mix with diced celery, diced red onion and either 2 tbsp of tahini or vegan mayo. Add some fresh lemon and salt and pepper to taste. Layer between two slices of bread and top with sliced pickles, sprouts, and any other sandwich favorites.
Meal Plan Day 4
- Breakfast – Baked Steel Cut Oatmeal, top with berries
- Lunch – leftover lentil dahl or Black Bean Burritos, if you have fresh toppings like cilantro, avocado and grated carrot or lettuce use them
- Dinner – Minestrone Soup
- Snacks and Treats – banana ice cream with peanut butter, sliced apples or oranges, almonds
Meal Plan Day 5 – Fun Day!
- Breakfast – store-bought or homemade Cinnamon Raisin Granola with plant-based milk and berries, carrot cake smoothie
- Lunch – pita pizzas, see below for how-to
- Dinner – store-bought or homemade veggies burgers or hot dogs such as Field Roast with baked fries or sweet potato fries
- Snacks and Treats – store-bought ice cream or have some fun and make these chocolate caramel bars or vegan peanut butter cups
To make the pita pizzas, spread tomato sauce over a pita and top with thawed, frozen corn and spinach, olives, thinly sliced onions and if desired, grated vegan cheese of choice. This can also be made on a larger homemade or store-bought pizza crust. Bake in the oven until crispy.
Meal Plan Day 6
- Breakfast – leftover steel-cut oatmeal or Blueberry Banana Smoothie Bowls, if you don’t have protein for the smoothie bowls, just add some extra banana for sweetness and thickness
- Lunch – Quick Curried Quinoa on its own or in a wrap, see below for how-to, leftover soup if there is any
- Dinner – Easy Rice and Red Beans, see below for how-to
- Snacks and Treats – dark chocolate, fruit of choice, crackers with peanut butter or hummus
Note: Prep overnight oats or chia pudding for tomorrow morning if you’re not planning on having leftover quinoa for breakfast.
To make the curried quinoa, cook quinoa according to package instructions. While it’s cooking, saute ginger, garlic and onion then add frozen stir fry veggies and 1 tbsp of curry powder. Add the cooked quinoa and heat through. Season with salt and pepper to taste. Make extra quinoa for breakfast tomorrow.
To make the rice and beans, cook any white or brown rice according to package instructions. While it’s cooking, saute 1 onion, 2 bell peppers and 3-4 cloves of garlic in a skillet. Add a pinch of thyme, paprika, pepper and chili powder.
Add 2 cans of kidney beans and 1/2 cup of vegetable broth and simmer until the liquid is gone then stir in the cooked rice and heat through. Season with salt and pepper and serve with cilantro and avocado if you have them.
Meal Plan Day 7
- Breakfast – Quinoa Breakfast Bowls, Blueberry Banana Chia Oats or Banana Split Chia Pudding with banana, frozen berries, canned pineapple and nuts of choice
- Lunch – whatever is leftover, make a snack plate with fruit, nuts, hummus, crackers, beans, celery with peanut butter and raisins etc.
- Dinner – white bean and tomato pasta, see below for how-to
- Snacks and Treats – flourless peanut butter banana cookies or tahini oat flour brownies, fresh or canned fruit of choice, hummus and crackers
To make the pasta, cook your choice of pasta according to package instructions. While it’s cooking, saute 1 diced onion and plenty of minced garlic in a skillet, then add a drained and rinsed can of white beans and a can of diced tomatoes. After simmering for 10-15 minutes, stir in the cooked pasta and season with a generous amount of dried basil, oregano, salt and pepper.
Alternative Meal Ideas
Here are some meal ideas you can mix and match for breakfasts:
- avocado on toast or seed bread – top with whatever fresh veggies you can find such as spinach, kale, tomato or sprouts
- nut butter and banana toast, add hemp seeds if you have them
- savory breakfast bowls – pair brown rice with black beans, beans, spinach and salsa
- roasted potato bowls – cube and bake potato or cook it in a skillet, top with beans and salsa
- smoothies – try any of these
- oatmeal and overnight oatmeal – try any of these
- breakfast snack plates – lots of ideas here
- granola bowls – serve with coconut yogurt if you have it, otherwise, plant-based milk, add as much fresh fruit as you can
- baked oatmeal cups
Lunches and Dinners
Here are some ideas for simple lunches and dinners:
- no-recipe meal ideas
- healthy vegan dinner ideas
- store-bought canned or carton soups and chili
- simple buddha bowls – pair a grain with a bean and whatever fresh veggies you have, top with tahini sauce
- stuffed potatoes or sweet potato – top with things like beans, salsa, tahini sauce, broccoli
- soups and stews – try these Instant Pot recipes, slow cooker recipes or browse all soups and stews here
- pitas, wraps and sandwiches – make a big batch of chickpea salad for pitas and wraps etc. add sprouts or fresh spinach, pickles, tomato etc., tomato, avocado and sprouts makes a nice, simple sandwich too
- hummus and veggie plates
- frozen veggie stir fry mix with tofu and rice