Vegan meal plan for two
Enjoy meals for two with our 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.
Meal plan grocery list
Quinoa
Brown rice
Lentils
Chickpeas
Tofu
Tempeh
Almonds
Chia seeds
Flaxseeds
Spinach
Kale
Broccoli
Avocado
Blueberries
Strawberries
Tomatoes
Cucumber
Olive oil
Whole-grain bread
Vegan protein powder
Water
Meal plan overview
Enjoy meals for two with our 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
- Family-Friendly Buddha Bowl: Create customizable Buddha bowls with a variety of grains, veggies, legumes, and a tasty sauce.
- Vegetable Stir-Fry: Prepare a colorful and flavorful vegetable stir-fry with tofu or tempeh served over brown rice or noodles.
- Vegan Tacos: Set up a taco night with a spread of seasoned black beans, guacamole, salsa, and an array of fresh toppings.
- Chickpea and Spinach Curry: Make a family-friendly chickpea and spinach curry served with basmati rice or whole-grain naan.
- Quinoa Salad: Create a refreshing quinoa salad with a mix of vegetables, herbs, and a zesty lemon-tahini dressing.
- Vegan Pizza Night: Make homemade vegan pizzas with a variety of toppings, allowing each family member to customize their slice.
- Lentil Sloppy Joes: Prepare lentil sloppy joes served on whole-grain buns with a side of oven-baked sweet potato fries.
- Family-Favorite Pasta: Cook whole-grain pasta with a choice of tomato, pesto, or creamy cashew sauce and assorted veggies.
- Stuffed Bell Peppers: Stuff bell peppers with a mix of quinoa, black beans, corn, and salsa for a hearty and fun meal.
- Vegan Breakfast for Dinner: Enjoy a breakfast-style dinner with tofu scramble, avocado toast, and fruit salad.
✅ Tip
Foods not to eat
- Excessive Processed Foods: Minimize consumption of highly processed and unhealthy vegan convenience foods.
- Unbalanced Meals: Ensure meals are well-balanced with a mix of carbohydrates, proteins, and healthy fats.
- Overly Spiced Dishes: Adjust spice levels to accommodate the taste preferences of all family members.
- Insufficient Variety: Aim for a diverse range of foods to provide essential nutrients for all family members.
- Forceful Introduction of New Ingredients: Gradually introduce new foods to avoid overwhelming family members with unfamiliar items.
- Large Portion Sizes: Serve appropriate portion sizes to prevent overeating and promote healthy eating habits.
- Hidden Allergens: Be mindful of any food allergies or sensitivities within the family when planning meals.
- Excessive Sugary Treats: Limit the intake of sugary treats to promote overall family health.
Main benefits
The Vegan meal plan for a family of 5 ensures that each member, from the youngest to the eldest, has access to nutritious, plant-based meals that are both filling and flavorful.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegan meal plan for two can stay interesting with these food alternatives:
- Pumpkin seeds offer a crunchy alternative to almonds in snacks and salads.
- For a chewy texture, farro can replace quinoa in main dishes.
- Adding mangoes can give a tropical twist compared to blueberries in fruit salads.
- Arugula adds a peppery flavor instead of spinach in salads.
- For a creamy spread, cashew butter can be used instead of almond butter.
How to budget on this meal plan
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?
Meal plan suggestion
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
Calories: 2000 Fat: 70g Carbs: 260g Protein: 80g
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
Calories: 2100 Fat: 75g Carbs: 270g Protein: 85g
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
Calories: 2050 Fat: 72g Carbs: 265g Protein: 82g
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
Calories: 2000 Fat: 70g Carbs: 260g Protein: 80g
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
Calories: 2100 Fat: 75g Carbs: 270g Protein: 85g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Want to learn more?
- Assessment of habitual meal pattern and intake of foods, energy and nutrients in Swedish adolescent girls: comparison of diet history with 7-day record
- Face Validity of Observed Meal Patterns Reported with 7-Day Diet Diaries in a Large Population-Based Cohort Using Diurnal Variation in Concentration Biomarkers of Dietary Intake
⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Feb 3, 2024
- Updated on Nov 22, 2024