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Sometimes, meal planning can feel like one of those “easier said than done” type of things. Yes, it’s excellent in theory and not even that difficult of a task – but boy oh boy, it can be hard to get around to anyway. With that in mind, we’ve put together 5 weekly vegetarian/vegan meal plans for you – including shopping lists and some prepping hacks – which we hope will make life easier for you and perhaps also get you on the right path as far as eating a greener diet.

Our plans feature our own recipes all the way through, and will thus be defined by what we typically label our food as: seasonal, plant based, eco friendly and cheap. There are some recipes that might say “milk of your choice” or list other foods followed by “of your choice”. These are items where there are both plant based and dairy-alternatives available, and we say “of your choice” because we think we can get the most people on board if we leave room for a little freedom and skip the labels. The goal for us is to contribute towards a greener food norm, not for everyone to commit to becoming 100% vegans.

The recipes below make 4 servings each – unless stated otherwise – but it can be worth remembering that we eat rather large quantities and have chosen to set serving sizes with an active lifestyle and bigger energy demand in mind. If that description fits you – excellent. If not – think instead 6 servings (and perhaps that means lunch boxes are covered). One reference point is that we think 100 g uncooked pasta per person. You know best what works for you!

That’s pretty much it. It should all be fairly easy to understand, and to make it even better – Mike has put together ready-to-print guides that you can, for example, put on your fridge for easy tracking. These don’t include any extra information, however, so there’s no need to print unless you prefer something concrete to look at. Alrighty, here we go:

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Week 1

Monday: Minestrone (Serves 6)

Tuesday: Creamy Lentils with Roasted Veggies

Wednesday: Brussels Sprouts Pasta with Lemon and Walnuts

Thursday: Onion Soup with Kale and Chickpeas

Friday: Cauliflower & Corn Tacos

Weekend Suggestion: Baked Potatoes 3 Ways (Ingredients NOT included in grocery list)

Downloadable meal plan and grocery list: Week 1

Grocery List

Fresh Produce

1 medium head of cauliflower (1 kg)
1 kg Brussels sprouts
300 g green curly kale
1 small rutabaga (400 g)
3 medium carrots (300 g)
1 1/2 kg mixed root vegetables (potatoes, carrots, parsnips, rutabaga etc.)
5 ears of corn or 450 g frozen
10 medium yellow onions (1 1/2 kg)
1 head of garlic (10 cloves)
2 lemons

Dry and Canned Goods

500 g pasta, such as penne or fusilli
8 medium-sized tortilla breads
2 dl green lentils (160 g)
3 dl black lentils (270 g)
5 dl small white beans, cooked (375 g) or 2 dl dried
5 dl black beans, cooked (375 g) or 2 dl dried
6 dl chickpeas, cooked (460 g) or 2 1/2 dl dried
800 g crushed tomatoes
2 tbsp tomato paste
3 tsp chipotle paste
1 tsp maple syrup
1 dl walnuts

Refrigerated

2 1/2 dl crème fraîche of your choice
2 dl yogurt of your choice

Pantry Items

Salt
Black pepper
Olive oil
Canola oil
Sugar (1 tsp)
All purpose flour (1 tbsp)
Apple cider vinegar (2 tbsp)
Balsamic vinegar (1 tbsp + 1 tsp)
Soy sauce (1 tbsp)
Yellow mustard (1 1/2 tbsp)
Red pepper flakes (pinch)
Dried rosemary (1 tbsp + 1 tsp)
Dried thyme (1 tbsp + 1 tsp)
Dried oregano (1 tsp)
Chili powder (1/2 tsp)
Bay leaves (2)
Bouillon powder (3 1/2 tbsp or 3 1/2 cubes)

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Week 2

Monday: West African Peanut Stew (7-8 servings)

Tuesday: Roasted Root Vegetables With Dill, White Beans and Kale

Wednesday: Perfect Weeknight Pasta with Green Peas and Dino Kale

Thursday: Quick Butternut Squash Soup with Carrots, Apple and Crispy Chickpeas

Friday: Smokey Lentil Mushroom Tacos

Weekend Suggestion: Vegan Sunflower Ricotta Cannelloni (Ingredients NOT included in grocery list)

Downloadable meal plan and grocery list: Week 2

Unless otherwise stated, the above recipes make 4 servings – but if your appetite is a little smaller, leftovers will be excellent for lunch!

Grocery List

Fresh Produce

1 kg sweet potatoes
1 kg waxy potatoes
600 g dino kale
200 g green curly kale
1/4 red or green cabbage head (150 g)
7 medium carrots (700 g)
1 medium butternut squash (1.2 kg)
250 g cremini mushrooms
6 medium yellow onions (900 g)
4 red onions (400 g)
2 heads garlic (17 cloves)
1 large apple
1 lemon
4 tbsp fresh or frozen cilantro
5 cm knob fresh ginger
3 fresh sage leaves – optional

Dry and Canned Goods

500 g pasta
8-10 small corn tortillas
2 dl red lentils (180 g)
2 dl green lentils (160 g)
7 dl black beans, cooked (525 g) or 3 dl dried
10 dl small white beans, cooked (750 g) or 4 dl dried
6 dl chickpeas, cooked (460 g) or 2 1/2 dl dried
250 g tomato paste (15 tbsp) NO TYPO
250 g salted peanut butter (2 1/2 dl)
1 tbsp + 1 tsp baking syrup (ljus sirap) or maple syrup
1 1/2 tsp chipotle paste (or adobo sauce)
1 1/2 dl hazelnuts
1 dl pumpkin seeds
1 dl walnuts

Refrigerated

3 dl crème fraîche of your choice
2 dl Greek or Turkish style yogurt of your choice

Frozen

1 dl frozen dill
600 g frozen green peas

Pantry Items

Salt
Black pepper
Olive oil
Canola oil
Sugar (1 1/2 tbsp)
Apple cider vinegar (2 1/2 dl + 1 tsp)
Dried tarragon (1 tbsp)
Ground cumin (1 tbsp)
Ground coriander (2 tsp)
Chili powder (1 1/2 tsp)
Cayenne pepper (1/4 tsp)
Ground nutmeg (1/4 tsp)
Smoked paprika (1 1/2 tsp)
Bouillon powder (4 1/2 tbsp or 4 1/2 cubes)
Nutritional yeast (2 tbsp), optional

Tips

• Soak + cook white beans for both roasted root veggies and pea pasta at the same time.
• Both the butternut squash soup and peanut stew hold up very well in the freezer.
• Leftover red or green cabbage? Make coleslaw, eat raw as a snack, make the chickpea curry salad from the recipe Baked Potatoes 3 Ways and put on a sandwich or make Roasted Red Cabbage.

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Week 3

Monday: Vegan Chorizo and Potato Stew

Tuesday: 30 Minute Green Curry Stir Fry

Wednesday: Spaghetti Lentil Bolognese

Thursday: Simple and Creamy Green Pea Soup

Friday: Black Bean, Butternut Squash and Kale Enchiladas (Serves 6-8)

Weekend Suggestion: Vegan Pad Thai (Ingredients NOT included in grocery list)

Downloadable meal plan and grocery list: Week 3

Unless otherwise stated, the above recipes make 4 servings – but if your appetite is a little smaller, leftovers will be excellent for lunch!

Grocery List

Fresh Produce

1.1 kg potatoes
1 medium butternut squash (1.2 kg)
300 g dino kale
6 medium carrots (600 g)
1/3 cabbage head (400 g)
6 medium yellow onions (900 g)
3 heads garlic (23 cloves)
1 lemon
3 cm knob of fresh ginger

Dry and Canned Goods

500 g spaghetti
16 medium-sized tortilla breads
4 dl rice, pearled wheat, or other grain (300-400 g)
4 dl red lentils (360 g)
3 dl small white beans, cooked (230 g) or 1.2 dl dried
7 dl black beans, cooked (525 g) or 3 dl dried
2400 g crushed tomatoes
2 tbsp chipotle paste
7 tbsp tomato paste
2 tbsp green curry paste
1 can full-fat coconut milk
1/2 tbsp maple syrup
1 dl peanuts
2 dl walnuts

Refrigerated

2 1/2 dl oat milk
280 g cheese of your choice, grated

Frozen

5 vego chorizo sausages (300 g)
300 g frozen green beans
600 g frozen green peas

Pantry Items

Salt 
Black pepper
Olive oil
Canola oil
Sugar (1 tbsp)
Paprika (1 tbsp)
Smoked paprika (1 tsp)
Dried oregano (3 tbsp)
Red pepper flakes (pinch)
Bouillon powder (2 1/2 tbsp or 2 1/2 cube)

Tips

• Soak + cook both white and black beans (separately) at the same time.
• Make the full batch of bolognese and freeze. Also works as lasagna filling!
• Leftover green cabbage? Quick pickle it, make the weekend suggestion Vegan Pad Thai, sauté thin slices and stir in some soy sauce towards the end or cook up this Grilled Cabbage.

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Week 4

Monday: Lentil-Potato Dal (Serves 6-8)

Tuesday: Kale Salad with Butternut Squash and Tahini Dressing

Wednesday: Pasta with Cauliflower, Garlic and Bread Crumbs

Thursday: Broccoli & Potato Soup with Thyme Croutons (Serves 6-8)

Friday: Vegan “Fish” Tacos With Breaded Celery Root, Cabbage and Lime Sauce

Weekend Suggestion: Kale and Lentil Lasagna (Ingredients NOT included in grocery list)

Downloadable meal plan and grocery list: Week 4

Unless otherwise stated, the above recipes make 4 servings – but if your appetite is a little smaller, leftovers will be excellent for lunch!

Grocery List

Fresh Produce

6 medium carrots (600 g)
1 whole celery root (1 kg)
350 g green curly kale
1/2 green cabbage head (600 g)
1 medium butternut squash (1.2 kg)
1 large head of cauliflower (1.2 kg)
2 broccoli heads (500 g)
1.6 kg waxy potatoes
250 g fresh spinach
1 large leek
4 medium red onions (400 g)
1 medium yellow onion (150 g)
2 heads garlic (19 cloves)
3 lemons
1 lime
1 1/2 dl chopped cilantro
25-30 sprigs of fresh thyme (equals 2 tbsp leaves, or 2 tsp dried)
2 dl chopped parsley
5 cm knob fresh ginger

Dry and Canned Goods

500 g pasta 
20 small or 10 medium tortilla breads
8 slices of bread (for croutons)
6 dl red lentils (540 g)
4 dl chickpeas, cooked (300 g) or 1 1/2 dl dried
12 dl small white beans, cooked (920 g) or 5 dl dried
1600 g crushed tomatoes
3/4 dl tahini
2 1/2 tsp maple syrup
5 dl breadcrumbs
1 dl chopped sun-dried tomatoes
2 tbsp mayonnaise
1 can coconut milk
2 1/2 dl pumpkin seeds
3-4 dl raw cashew nuts or peanuts (180-240 g)
1 dl dried cranberries

Refrigerated

5 dl oat milk
2 dl Greek or Turkish style yogurt of your choice
3 dl crème fraîche of your choice

Pantry Items

Salt
Black pepper
Olive oil
Canola oil
Sugar (1 1/2 tbsp)
All purpose flour (1 dl)
White wine or apple cider vinegar (1 1/2 dl)
Balsamic vinegar (1 tbsp)
Red pepper flakes (pinch)
Dried thyme (1 tbsp)
Curry powder (3 tbsp)
Ground coriander (2 tsp)
Ground or crushed cumin (1 tbsp)
Chili powder (1/2 tsp)
Cinnamon (1/4 tsp)
Cayenne pepper (1/2 tsp)
Bouillon powder (2 tbsp or 2 cubes)

Tips

• Soak + cook white beans (for both pasta and soup) as well as chickpeas (separately) at the same time.
• When the dal simmers away, make the pickled red onions for taco night.
• Some spare time during the week? Boil the celery root for taco night and store in the fridge. The soup can also be made ahead of time.

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Week 5

Monday: Fennel Stew with Saffron and Potatoes (Serves 6)

Tuesday: Crunchy Broccoli Bowl

Wednesday: Baked Pasta with Mushrooms and Kale (Serves 6-8)

Thursday: Pantry Lentil Tomato Soup with Spiced Sunflower Seeds

Friday: Loaded Veggie Tacos

Weekend Suggestion: Yellow Pea Patties + Baked Rutabaga Fries with Tahini-Yogurt Sauce (Ingredients NOT included in grocery list)

Downloadable meal plan and grocery list: Week 5

Unless otherwise stated, the above recipes make 4 servings – but if your appetite is a little smaller, leftovers will be excellent for lunch!

Grocery List

Fresh Produce

2 heads of fennel (800 g)
2 heads of broccoli (500 g)
2 medium carrots (200 g)
200 g green cabbage
1 kg potatoes
1 large butternut squash (1.6 kg)
500 g cremini mushrooms
1 leek (500 g)
3 medium yellow onions (450 g)
3 medium red onions (300 g)
2 heads garlic (14 cloves)
3 apples
2 lemons
1 tbsp fresh or frozen cilantro
A handful pea shoots – optional

Dry and Canned Goods

500 g pasta, such as penne
8 medium-sized tortilla breads
6 dl uncooked pearled wheat or other grain
6 dl great white beans, cooked (460 g) or 3 dl dried
6 dl black beans, cooked (460 g) or 2 1/2 dl dried
12 dl chickpeas, cooked (920 g) or 5 dl dried
2 dl red lentils (180 g)
2 tbsp tomato paste
800 g crushed tomatoes
3 tbsp peanut butter
3 tbsp tahini
2 1/4 tsp baking syrup (ljus sirap) or maple syrup
3 tbsp mayonnaise
1 dl sunflower seeds
1 tsp chipotle paste
0.5 g saffron (10-15 saffron threads)
1 dl nuts/seeds – optional

Refrigerated

1 l oat milk
100 g grated cheese of your choice
150 g feta cheese of your choice

Frozen

500 g frozen kale

Pantry Items

Salt
Black pepper
Olive oil
Canola oil
Sugar (1 1/2 tbsp)
All purpose flour (6 tbsp)
Apple cider vinegar (1 tbsp)
White wine vinegar (2 dl + 1 tbsp)
Dried thyme (3 tbsp)
Ground white pepper (1/2-1 tsp)
Ground cumin (2 tsp)
Ground coriander (2 tsp)
Cinnamon (pinch)
Smoked paprika (1 tsp)
Cayenne pepper (1/2 tsp)
Bouillon powder (4 tbsp or 4 cubes)

Tips

• Soak + cook black beans and chickpeas (for both the broccoli bowl and the baked pasta) at the same time.
• Spare time? Cook the pasta for the baked pasta, make the pickled red onions for taco night and prep the sunflower seeds for the soup.
• Leftover cabbage?  Quick pickle it, sauté thin slices and stir in some soy sauce towards the end or cook up either Vegan Pad Thai or Grilled Cabbage.

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