Eating plant-based doesn't have to be expensive or complicated! This week-long vegan meal plan offers a variety of affordable, filling, and delicious recipes you can make with a small, simple shopping list. With a focus on hearty grains, legumes, and seasonal vegetables, this plan is designed to make your week easy, healthy, and flavorful!

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 Weekly Shopping List

Here’s everything you’ll need for a full week of vegan meals. Most of these ingredients are pantry staples and versatile items that can be used in multiple recipes!

 Pantry Essentials
- Grains: Rice (2 cups), Pasta (1 pound), Rolled oats (1 container)
- Canned Goods: Chickpeas (2 cans), Black beans (1 can), Lentils (1 bag or can), Diced tomatoes (2 cans)
- Condiments/Spices: Soy sauce, Olive oil, Salt, Pepper, Garlic powder, Onion powder, Chili powder, Paprika, Italian seasoning, Vegetable broth (optional)

 Fresh Produce
- Vegetables: Onion (2), Garlic (1 bulb), Bell peppers (2), Carrots (4), Zucchini (2), Broccoli (1 head), Sweet potato (2), Leafy greens (spinach or kale - 1 bunch), Mushrooms (optional)
- Fruits: Bananas (1 bunch), Seasonal fresh fruit (apples, berries, etc.)

 Other Basics
- Tortillas (6–8)
- Tofu (1 block)
- Plant-Based Milk(like almond or oat milk, 1 carton)

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 7-Day Vegan Meal Plan

Day 1: One-Pot Tomato Basil Pasta
Ingredients:
- 1 can diced tomatoes
- 2 cups pasta
- 1 bell pepper, chopped
- 1 zucchini, sliced
- 2 cloves garlic, minced
- 1 tsp Italian seasoning
- Salt and pepper to taste

Instructions:
1. Combine all ingredients with 3 cups of water in a pot.
2. Bring to a boil, reduce heat, and simmer until the pasta is cooked and water is absorbed, about 15-20 minutes.
3. Season with salt and pepper and enjoy!

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 Day 2: Veggie Chickpea Stir-Fry with Rice
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 bell pepper, chopped
- 1 cup broccoli, chopped
- 1 carrot, sliced
- 1 tbsp. soy sauce
- 1 cup cooked rice

Instructions:
1. In a pan, sauté chickpeas and veggies with soy sauce until tender.
2. Serve over rice for a quick and filling meal.

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Day 3: Hearty Lentil Soup
Ingredients:
- 1 cup lentils, rinsed
- 1 carrot, chopped
- 1 onion, chopped
- 1 sweet potato, diced
- 1 can diced tomatoes
- 4 cups water or vegetable broth
- 1 tsp garlic powder

Instructions:
1. Combine all ingredients in a large pot and bring to a boil.
2. Lower heat and simmer until lentils are soft, about 30 minutes.
3. Season with salt and pepper to taste.

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 Day 4: Easy Veggie & Bean Tacos
Ingredients:
- 1 can black beans, drained and rinsed
- 1 cup leafy greens, chopped
- 1/2 cup diced onion
- Tortillas

Instructions:
1. Warm tortillas and fill with black beans, greens, and onion.
2. Add any favorite toppings like salsa or avocado (if you have it).

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 Day 5: Tofu & Veggie Stir-Fry
Ingredients:
- 1 block tofu, cubed
- 1 cup broccoli, chopped
- 1 carrot, sliced
- 1 tbsp. soy sauce
- 1 cup rice, cooked

Instructions:
1. In a pan, cook tofu cubes until golden, then add veggies and soy sauce.
2. Serve over rice for a simple, tasty stir-fry.

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 Day 6: Banana Oat Smoothie Bowl
Ingredients:
- 1 banana
- 1/2 cup oats
- 1/2 cup plant-based milk
- Optional: any fresh fruit or nuts for topping

Instructions:
1. Blend banana, oats, and plant-based milk until smooth.
2. Pour into a bowl and add toppings like fresh fruit or nuts.

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 Day 7:Leftover Buddha Bowl
Ingredients:
- Any leftover veggies or grains from the week
- 1/2 cup chickpeas or lentils
- 1 tbsp. olive oil
- Salt and pepper to taste

Instructions:
1. Toss leftover veggies and grains in a bowl with chickpeas or lentils.
2. Drizzle with olive oil, season to taste, and enjoy a zero-waste meal!

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Tips to Keep It Cheap and Easy

1. Batch-Cook Grains: Cook rice or pasta in bulk to save time.
2. Prep Veggies: Chop veggies in advance to speed up cooking.
3. Store Leftovers Smartly: Use airtight containers to keep meals fresh.
4. Be Flexible: Swap ingredients based on what’s on sale or seasonal.

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With a simple shopping list, affordable ingredients, and easy recipes, you’re ready for a week of delicious vegan meals. Enjoy!