Vegan meal plan for family

Written byListonic team

Updated on Nov 22, 2024

Bring the family together with our vegan meal plan designed for families. Featuring a variety of family-friendly and plant-based recipes, this plan ensures that every member enjoys delicious and nutritious meals. Make family mealtime enjoyable with dishes that cater to different tastes and preferences on a vegan lifestyle.

Meal plan grocery list

Dry goods

Whole-grain pasta

Lentils

Chickpeas

Quinoa

Brown rice

Cans & jars

Tomato sauce

Fresh grocery

Spinach

Mixed vegetables

Avocado

Blueberries

Strawberries

Whole-grain bread

Plant based

Tofu

Almonds

Almond butter

Peanut butter

Vegan cheese

Tempeh

Seitan

Vegan yogurt

Plant-based milk

Beverages

Water

Spices & sauces

Olive oil

Meal plan overview

Bring the family together with our vegan meal plan designed for families. Featuring a variety of nutrient-dense and family-friendly recipes, this plan ensures that each member enjoys delicious and balanced vegan meals. Make family mealtime enjoyable with a diverse menu that caters to the tastes and preferences of everyone in the family.

Vegan meal plan for family exemplary product

Foods to eat

Family-Friendly Meals: Prepare meals that appeal to all family members, such as pasta with tomato sauce, stir-fries, and grain bowls.
Whole Grains: Include family favorites like quinoa, brown rice, and whole wheat pasta for sustained energy.
Colorful Vegetables: Serve a variety of colorful vegetables, from carrots and bell peppers to broccoli and spinach.
Legumes: Add beans, lentils, and chickpeas to salads, stews, and soups for plant-based protein.
Plant-Based Proteins: Incorporate tofu, tempeh, and seitan into dishes to satisfy protein needs.
Nuts and Seeds: Use nuts and seeds as toppings for salads, yogurt, or oatmeal for added crunch and nutrients.
Non-Sweetened Plant-Based Milk: Opt for unsweetened and fortified plant-based milk for calcium and vitamin D.
Healthy Snacks: Have a variety of healthy snacks available, such as cut-up fruits, veggie sticks, and hummus.
Fruits for Dessert: Enjoy fresh fruits or fruit-based desserts to satisfy sweet cravings in a healthy way.
Hydration: Keep the family hydrated with water, herbal teas, and infused water with fruits and herbs.

✅Tip

Get your kids involved in meal prep by letting them choose a new vegetable to try each week, making dinnertime a fun and educational experience for the whole family.

Foods not to eat

Processed Vegan Snacks: Limit processed snacks and convenience foods for a healthier family diet.
Sugary Beverages: Avoid sugary drinks, opting for water, herbal teas, and unsweetened plant-based alternatives.
Refined Grains: Limit intake of refined grains like white bread and sugary cereals.
Excessive Salty Snacks: Be mindful of high-sodium snacks; choose healthier alternatives like air-popped popcorn.
Unhealthy Fats: Minimize the consumption of fried and processed foods for overall well-being.
Excessive Vegan Meat Alternatives: Consume vegan meat alternatives in moderation due to their processing.
Artificial Additives: Avoid foods with excessive artificial additives; opt for whole and minimally processed options.
Unbalanced Meals: Ensure a well-balanced diet with a variety of nutrients to support the health of every family member.
Overly Spicy Foods: Consider the taste preferences of all family members; moderate the spice level in shared dishes.

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Main benefits

The Vegan meal plan for family caters to the nutritional needs of all family members. It includes a variety of plant-based dishes that are kid-friendly and nutritionally balanced for adults.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Whole-grain pasta and tomato sauce without added sugar are budget-friendly and kid-friendly. Lentils and chickpeas are affordable and versatile protein sources. Tofu, quinoa, and brown rice can be bought in bulk for savings. Nuts and seeds, such as almonds, can be used in various dishes. Opt for seasonal fruits and vegetables for better prices and freshness.

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Extra tips

These family-friendly vegan snacks are perfect for all ages:

Popcorn with nutritional yeast
Fruit skewers
Veggie sticks with hummus
Whole grain toast with avocado
Oatmeal cookies
Smoothie with spinach, banana, and almond milk
Homemade granola bars

For a vegan family, diverse and enjoyable drink options are key. Smoothies with a mix of fruits and leafy greens appeal to all ages. Nut milks, like almond or oat, offer variety. Homemade fruit popsicles can be a fun treat. Herbal teas and infused waters provide flavor without added sugars.

A vegan family diet should be diverse to accommodate the nutritional needs of both adults and children. Plan meals that include a variety of protein sources like tofu, tempeh, and a range of legumes. Ensure ample intake of calcium and iron, which are critical for growing bodies, by including fortified plant milks, seeds, and green leafy vegetables. Create colorful and varied dishes to make meals appealing and nutritious for all family members.

Meal plan suggestion

Day 1

Breakfast:Oatmeal topped with sliced bananas and almonds
Lunch:Chickpea salad wraps with mixed greens and avocado
Dinner:Whole-grain pasta with marinara sauce, lentil meatballs, and steamed broccoli
Snack:Mixed berries
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 280g
Protein🥩: 75g

Day 2

Breakfast:Vegan yogurt parfait with granola and mixed berries
Lunch:Quinoa salad with roasted vegetables and lemon-tahini dressing
Dinner:Tofu stir-fry with brown rice and mixed vegetables
Snack:Sliced apples with almond butter
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 290g
Protein🥩: 80g

Day 3

Breakfast:Whole-grain toast with avocado and tomato slices
Lunch:Lentil soup with whole-grain bread rolls
Dinner:Vegan chili served with baked sweet potatoes
Snack:Carrot sticks with hummus
Calories🔥: 1950
Fat💧: 65g
Carbs🌾: 275g
Protein🥩: 70g

Day 4

Breakfast:Vegan protein smoothie with spinach, banana, almond milk, and protein powder
Lunch:Falafel wraps with lettuce, tomato, cucumber, and tahini sauce
Dinner:Quinoa-stuffed bell peppers with side salad
Snack:Vegan cheese and whole-grain crackers
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 280g
Protein🥩: 75g

Day 5

Breakfast:Vegan pancakes topped with mixed berries and maple syrup
Lunch:Vegan sushi rolls with avocado, cucumber, and tofu
Dinner:Chickpea curry served with brown rice
Snack:Trail mix with nuts and dried fruit
Calories🔥: 2100
Fat💧: 75g
Carbs🌾: 290g
Protein🥩: 80g

Day 6

Breakfast:Smoothie bowl topped with granola, sliced bananas, and coconut flakes
Lunch:Hummus and vegetable wraps with side salad
Dinner:Vegan macaroni and cheese with steamed green beans
Snack:Frozen grapes
Calories🔥: 1950
Fat💧: 65g
Carbs🌾: 275g
Protein🥩: 70g

Day 7

Breakfast:Breakfast burritos with scrambled tofu, black beans, and salsa
Lunch:Vegan Caesar salad with chickpea croutons
Dinner:Mushroom and spinach stuffed shells with marinara sauce
Snack:Rice cakes with almond butter
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 280g
Protein🥩: 75g

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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.

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