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Vegan meal plan for two

Enjoy meals for two with our 14-day vegan meal plan designed for couples. Featuring a variety of easy-to-cook and romantic recipes, this plan caters to the unique needs of a duo on a vegan diet. Discover delicious vegan options that make cooking for two a breeze while enjoying nutritious and flavorful meals together.

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Meal plan shopping list

  • Quinoa
  • Brown rice
  • Lentils
  • Chickpeas
  • Tofu
  • Tempeh
  • Almonds

  • Chia seeds
  • Flaxseeds
  • Spinach
  • Kale
  • Broccoli
  • Avocado
  • Berries (blueberries, strawberries)

  • Tomatoes
  • Cucumber
  • Olive oil
  • Whole-grain bread
  • Vegan protein powder
  • Water

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Meal plan overview

Enjoy meals for two with our 14-day vegan meal plan designed for couples. Featuring a variety of easy-to-cook and romantic vegan recipes, this plan caters to the unique needs of a duo. Discover delicious vegan options that make cooking for two a breeze while enjoying nutritious and flavorful meals together.

Foods to eat

  • Quinoa Salad with Chickpeas: Combine quinoa, chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing for a satisfying and protein-packed lunch.
  • Vegan Buddha Bowl: Assemble a colorful bowl with a mix of roasted veggies, avocado, brown rice, and your favorite plant-based protein source.
  • Stuffed Bell Peppers: Fill bell peppers with a mixture of quinoa, black beans, corn, and salsa for a flavorful and portable lunch option.
  • Vegan Wrap with Hummus: Wrap up your favorite veggies, hummus, and greens in a whole-grain tortilla for a quick and nutritious lunch.
  • Lentil and Vegetable Soup: Prepare a hearty lentil soup with an assortment of vegetables for a warming and filling midday meal.
  • Chickpea Salad Sandwich: Mash chickpeas with vegan mayo, celery, and spices for a delicious chickpea salad, perfect for sandwiches or wraps.
  • Vegan Sushi Bowl: Enjoy the flavors of sushi in a bowl with sushi rice, avocado, nori strips, edamame, and soy sauce.
  • Spinach and Mushroom Quesadillas: Make vegan quesadillas with sautéed spinach, mushrooms, and dairy-free cheese for a tasty lunch.
  • Sweet Potato and Black Bean Burrito Bowl: Combine roasted sweet potatoes, black beans, corn, and salsa in a bowl for a flavorful and nutritious lunch.
  • Avocado and Chickpea Salad: Toss together chickpeas, avocado, cherry tomatoes, and a lime vinaigrette for a refreshing and satisfying salad.
✅ Tip

Experiment with new recipes and cuisines together to keep things exciting and enjoyable for you and your partner.

Foods not to eat

  • Highly Processed Convenience Foods: Minimize the consumption of heavily processed and unhealthy vegan convenience options for a healthier lunch.
  • Excessive Added Sugars: Avoid lunch options with high levels of added sugars, as they can contribute to energy crashes and unhealthy eating patterns.
  • Unbalanced Meals: Ensure your lunch includes a balance of carbohydrates, proteins, healthy fats, and a variety of colorful vegetables.
  • Overly Spiced Dishes: Be mindful of spice levels, especially if you'll be sharing your meal, to accommodate different taste preferences.
  • Skipping Meals: Avoid skipping meals and make time for a nourishing lunch to maintain energy levels throughout the day.
  • Unhealthy Fats: Limit the intake of unhealthy fats and opt for sources like avocados, nuts, and olive oil for a more balanced and nutritious lunch.
  • Unrealistic Portion Sizes: Serve appropriate portion sizes to prevent overeating and promote healthy eating habits.
  • Hidden Allergens: Be aware of any food allergies or sensitivities and choose lunch options that cater to those dietary needs.
  • Unsustainable Choices: Consider the environmental impact of your lunch choices by opting for sustainable and eco-friendly food options.
  • Insufficient Hydration: Stay hydrated throughout the day by incorporating water, herbal teas, or infused water into your lunch routine.

Main benefits

The Vegan meal plan for two provides a balanced approach to plant-based eating, featuring recipes that are ideal for couples seeking to maintain a healthy lifestyle together.

How to budget on this meal plan?

Focus on buying staples like quinoa, brown rice, and lentils in appropriate quantities to avoid waste. Tofu and tempeh are great protein sources and can be bought in smaller packages. Berries, purchased frozen, can be used as needed. Whole-grain bread can be frozen to extend its shelf life. Vegan protein powder can be included for additional nutrients.

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Extra tips ✨

Any healthy snack ideas?

Delightful vegan snacks perfect for sharing with a companion:

  • Guacamole with baked tortilla chips
  • Bruschetta with tomato and basil on baguette slices
  • Fruit kebabs
  • Almond butter and banana sandwiches
  • Stuffed bell peppers with quinoa
  • Vegetable sushi rolls
  • Sweet potato fries with a vegan dip
What should I drink on this meal plan?

When planning vegan meals for two, consider a glass of homemade almond milk, a refreshing cucumber and mint water, a tangy kombucha, a delicious fruit-infused iced tea, or a nutrient-packed green smoothie, each adding a delightful touch to shared meals.

How to get even more nutrients?

When planning vegan meals for two, the goal is to ensure both parties are getting sufficient nutrients. A good approach is to prepare dishes that can be easily scaled, such as stir-fried vegetables with tofu over brown rice or a lentil stew with sweet potatoes. These meals are packed with protein, fiber, and nutrients, while also being satisfying and flavorful.

Meal plan suggestions

Vegan Meal Plan for Two

This vegan meal plan is designed for two people and provides a balanced and nutritious combination of plant-based foods.

Day 1

  • Breakfast: Chia seed pudding topped with mixed berries
  • Lunch: Quinoa salad with chickpeas, spinach, cherry tomatoes, and avocado
  • Dinner: Tofu stir-fry with broccoli, kale, and brown rice

Day 2

  • Breakfast: Smoothie bowl made with spinach, kale, banana, and almond milk, topped with sliced strawberries and almonds
  • Lunch: Lentil soup with whole-grain bread
  • Dinner: Tempeh tacos with avocado, tomatoes, and cucumber salsa

Day 3

  • Breakfast: Overnight oats with chia seeds, almond milk, and mixed berries
  • Lunch: Chickpea salad with spinach, cucumber, and tomatoes, dressed with olive oil and lemon juice
  • Dinner: Stuffed bell peppers with quinoa, black beans, and avocado

Day 4

  • Breakfast: Avocado toast on whole-grain bread, topped with sliced tomatoes and flaxseeds
  • Lunch: Spinach and kale salad with tofu, almonds, and strawberries
  • Dinner: Brown rice stir-fry with tofu, broccoli, and carrots, seasoned with soy sauce

Day 5

  • Breakfast: Smoothie made with kale, banana, berries, chia seeds, and almond milk
  • Lunch: Quinoa Buddha bowl with chickpeas, avocado, cucumber, and tomatoes
  • Dinner: Tempeh curry with coconut milk, served with brown rice

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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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Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.