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Vegan meal plan for a family of 3

Experience the convenience of our vegan meal plan for a family of three. Featuring a variety of easy-to-prepare and nutritious recipes, this plan caters to smaller households without compromising on flavor. Enjoy a well-balanced and satisfying vegan mealtime that suits the needs of your family of three.

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Meal plan grocery list

Quinoa

Brown rice

Lentils

Chickpeas

Tofu

Tempeh

Almonds

Nuts

Seeds

Spinach

Kale

Broccoli

Carrots

Arugula

Avocado

Cherry tomatoes

Cucumber

Hummus

Whole-grain wraps

Pita bread

Olive oil

Lemon

Lime

Vegan dressing

Vinaigrette

Balsamic vinegar

Water

Herbal tea

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Meal plan overview

Enjoy a personalized vegan meal plan for a family of three. Featuring a variety of easy-to-prepare and nutritious vegan recipes, this plan caters to smaller households without compromising on flavor. Enjoy a well-balanced and satisfying vegan mealtime that suits the needs of your family of three.

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Foods to eat

  • Leafy Greens: Include iron-rich leafy greens such as spinach, kale, and Swiss chard in salads, smoothies, or stir-fries.
  • Lentils and Legumes: Opt for lentils, chickpeas, and other legumes as excellent sources of plant-based iron and protein.
  • Fortified Cereals: Choose iron-fortified cereals to boost your iron intake, especially for breakfast.
  • Nuts and Seeds: Snack on almonds, pumpkin seeds, and sunflower seeds for a dose of iron and essential nutrients.
  • Dried Fruits: Incorporate dried fruits like apricots, raisins, and prunes into meals or enjoy them as snacks.
  • Tofu and Tempeh: Include tofu and tempeh in stir-fries, salads, or as meat substitutes for added iron.
  • Quinoa: Cook quinoa and use it as a base for salads, bowls, or side dishes to increase iron intake.
  • Citrus Fruits: Pair iron-rich foods with vitamin C-rich fruits like oranges and strawberries to enhance iron absorption.
  • Dark Chocolate: Enjoy dark chocolate in moderation, as it contains iron and can be a delightful treat.
  • Iron-Rich Smoothies: Blend iron-rich ingredients with fruits and plant-based milk for a nutritious and delicious smoothie.

✅ Tip

Focus on iron-rich foods such as beans, lentils, spinach, and fortified cereals to help boost iron levels and combat anemia.

Foods not to eat

  • Calcium-Rich Foods with Meals: Avoid consuming calcium-rich foods with iron-rich meals, as calcium may inhibit iron absorption.
  • Excessive Caffeine: Minimize caffeine intake, especially during meals, as it may interfere with iron absorption.
  • Unhealthy Fats: Limit intake of fried and processed foods, as they may contribute to inflammation and nutrient absorption issues.
  • High-Fiber Foods with Iron Supplements: Separate high-fiber foods from iron supplements to ensure optimal absorption.
  • Iron Blockers: Be cautious with foods containing substances that can inhibit iron absorption, such as tea and coffee.
  • Processed Vegan Snacks: Choose whole, nutrient-dense snacks over highly processed vegan snacks with little nutritional value.
  • Iron Supplements without Guidance: Consult a healthcare professional before taking iron supplements to avoid potential complications.
  • Alcohol: Minimize alcohol consumption, as it can impact nutrient absorption and overall health.
  • Overly Restrictive Diets: Avoid overly restrictive diets that may limit the variety of nutrient-rich foods needed for optimal health.
  • Sugar-Sweetened Beverages: Reduce intake of sugary drinks, as excessive sugar can negatively affect overall health.
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Main benefits

The Vegan meal plan for anemia addresses iron deficiency by including a variety of iron-rich foods like spinach and legumes, coupled with vitamin C-rich foods to enhance iron absorption.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A vegan meal plan for a family of three can be diverse and flavorful with these substitutions:

  • Consider pumpkin seeds for a crunchy alternative to almonds in snacks.
  • Using red quinoa instead of regular quinoa adds a different color and flavor.
  • Mango can replace blueberries for a tropical twist in fruit salads.
  • Try arugula for a peppery flavor compared to spinach in dishes.
  • For a unique spread, use cashew butter instead of almond butter.

How to budget on this meal plan

Invest in bulk purchases of staples like quinoa and chickpeas. Tofu or tempeh are excellent protein sources and can be more cost-effective when bought in larger quantities. Mixed vegetables can be bought frozen for better prices and longer shelf life. Whole-grain wraps or pita bread are versatile and can often be found on sale. Homemade vegan dressings or vinaigrettes are healthier and cheaper than store-bought versions.

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Extra tips

Any healthy snack ideas?

Family-friendly vegan snacks that are both healthy and enjoyable for all ages:

  • Fruit kabobs with a variety of colorful fruits
  • Homemade popcorn with nutritional yeast
  • Mini veggie spring rolls
  • Whole grain crackers with cashew cheese
  • Vegan pizza bites with vegetables and vegan cheese
  • Frozen banana bites dipped in vegan chocolate
  • Smoothie bowls topped with fruit and granola

What should I drink on this meal plan?

For a vegan family, drinks that are universally appealing and nutritious are ideal. Homemade fruit smoothies are a favorite. Plant-based milks like soy or almond are versatile for all ages. Herbal fruit teas are a safe, caffeine-free option. Fresh vegetable juices are nutrient-packed, and water is essential for hydration.

How to get even more nutrients?

Planning a vegan diet for a family involves making sure there are options for everyone. Build meals around staples like beans, lentils, and whole grains, which are versatile and enjoyed by most. Include a variety of vegetables and fruits to ensure a wide range of nutrients. Create fun, family-friendly meals like vegan pizzas with a choice of toppings, or taco nights with different fillings like guacamole, salsa, and seasoned tofu. This approach ensures that meals are both nutritious and appealing to all family members.

Meal plan suggestion

Vegan Meal Plan for a Family of 3

This vegan meal plan is designed to provide nutritious and delicious meals for a family of three.

Day 1

  • Breakfast: Quinoa breakfast bowls topped with mixed berries and sliced almonds
  • Lunch: Chickpea salad wraps with mixed vegetables, hummus, and a drizzle of olive oil
  • Dinner: Tofu stir-fry with bell peppers, broccoli, and carrots served over brown rice

Calories: 2000  Fat: 70g  Carbs: 260g  Protein: 80g

Day 2

  • Breakfast: Vegan smoothie made with spinach, kale, avocado, banana, and almond milk
  • Lunch: Whole-grain wraps filled with mixed greens, cherry tomatoes, cucumber, and tofu or tempeh
  • Dinner: Quinoa pasta tossed with vegan pesto sauce and served with a side of steamed mixed vegetables

Calories: 2100  Fat: 75g  Carbs: 270g  Protein: 85g

Day 3

  • Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
  • Lunch: Vegan Buddha bowl with brown rice, roasted chickpeas, avocado, and a variety of mixed vegetables
  • Dinner: Chickpea curry served with quinoa and steamed leafy greens

Calories: 2050  Fat: 72g  Carbs: 265g  Protein: 82g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.