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:
1-Week Pantry Staple 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
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
For gluten-free pancakes, make these buckwheat flour or chickpea flour pancakes.
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
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.
For an alternative treat recipe, try these carrot walnut cookies, 3-ingredient oatmeal cookies or baked tahini hemp seed bars.
Meal Plan Day 4
Meal Plan Day 5 – Fun Day!
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.
If you don’t want to do granola for breakfast, browse these breakfast options for something else. How about these breakfast tacos? For alternative smoothies, try one of these recipes.
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:
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