7 Days of Dinner Recipes

I get it—meal planning can be a hassle. BUT it saves you a ton of time during the week so why not set aside 20-30 minutes each week to plan your meals? 

If you’re new to plant based, vegan food and meal planning, or if you’re looking for help with planning your dinners, then I’ve got you covered! Here are seven days of dinner ideas for you and your family to enjoy. 

Monday

Greens Quiche

This is a super easy recipe and requires very little ingredients, which was perfect because all I really had in the house was tofu and kale! This recipe came from the cookbook Everyday Happy Herbivore by Lindsay S. Nixon. You can find it on page 152. You need 1 lb extra-firm tofu, 1/4 cup nutritional yeast, 1/4 cup cornstarch, 1 1/2 tablespoon Dijon mustard, 1 tablespoon lemon juice, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1/2 teaspoon turmeric, 1/2 teaspoon salt, 1/4 teaspoon red pepper flakes, and 4 cups of chopped greens.

To make the quiche, preheat the oven to 350 degrees. Grease a 9-inch pie dish and set aside. Combine all ingredients (except the greens) and blend in a food processor or blender and whiz until smooth. Add water if necessary. Mix in greens and transfer the batter to the pie dish. Spread the mixture around so it’s even and tight. Bake for 30-40 minutes until golden. Let set for about 10 minutes or so to let it harden a bit. 

Tuesday

Penne with creamy red sauce 

If you saved any mozzarella cheese from last week’s meal plan, now is the time to use it! If not, you can whip up a batch in a pinch. First, cook one pound of penne pasta according to package instructions. Next, cook 16 oz of tomato sauce over medium heat and add about 1/8 cup of olive oil, sea salt, and about a teaspoon of Italian seasoning. Once the sauce is hot, chop one red bell pepper and add it to the sauce. Mix together and add about a cup of frozen Boca ground veggie crumbles or other vegan ground (even mushrooms would work if you’d like to avoid the processed stuff). Next, mix in about 1/4 cup of mozzarella cheese. Let the sauce heat through and then serve the pasta with the sauce. 

For the mozzarella sauce, you’ll need 1 1/2 cups raw cashews, 1 cup water, 2 tablespoons lemon juice, 1 1/2 teaspoons sea salt, 1 garlic clove, 1 teaspoon onion powder, and 2 tablespoons cornstarch. To make the sauce, combine the cashews and water in a blender such as a Vitamin and blend on high for about 2 minutes (if you don’t use a Vitamix, make sure to soak the cashews overnight and drain before using or boil them for 10 minutes and drain before using, to loosen them up). Add the lemon juice, salt, garlic, onion powder, cornstarch, and blend until smooth. 

Wednesday

Sweet and sour tofu with brown rice

This recipe also came from Everyday Happy Herbivore by Lindsay S. Nixon. You can find this recipe on page 145 of the cookbook. I doubled the recipe since I added frozen veggies and tofu. You’ll need one package of extra-firm tofu, 4 tablespoons of rice vinegar, 4 tablespoons of soy sauce, 4 tablespoons ketchup, 1 teaspoon ground ginger, agave nectar (to taste), 2 teaspoons cornstarch, and 1 cup water. 

First, press the tofu for at least 30 minutes. Learn more about pressing tofu here. Next, cube the tofu and heat about 2 tablespoons of olive oil in a skillet over medium heat. Once hot, add the cubed tofu to the pan and sprinkle with garlic powder. Cook for about 10 minutes and then flip to cook the other side. After about 15-20 minutes, add one bag of frozen stir fry veggies. Mix with the tofu and add a little bit of water here and there if needed. 

Next, whisk the rice vinegar, soy sauce, ketchup, and ginger together. Add a few drops of agave and then whisk in the cornstarch and water. Once the frozen veggies are cooked through, add the sauce to the skillet and cook until the sauce thickens. Serve with cooked brown rice. 

Thursday

Quick and easy potato soup

This is one of my favorite recipes. It’s so easy but delicious! You’ll need 3 Yukon Gold potatoes, 1/2 small onion, 1 cup vegetable broth, 1/4 teaspoon rosemary, 1/4 teaspoon black or white pepper, 1/2 teaspoon salt (or more to taste), 1 tablespoon raw cashews, 1 tablespoon nutritional yeast,  and 1 1/2 cups non-dairy milk.

Friday

White bean turmeric veggie burgers with turmeric mashed potatoes

Ok, so I normally wouldn’t make something with potatoes two days in a row, but Joe needed to bring an Indian dish to work for a potluck on Friday so he made turmeric mashed potatoes on Thursday evening. They turned out to be the perfect compliment to these white bean veggie burgers!

This veggie burger recipe came from the cookbook Healthy Happy Vegan Kitchen by Kathy Patalsky. The recipe is called Turmeric Hemp White Bean Burger Patties on page 117 but I left out the hemp and used flaxseed meal instead. To make this recipe, you’ll need 2 teaspoons coconut oil, 1 1/2 cups drained and rinsed canned white beans, 1/2 cup chopped onion, 5 tablespoons nutritional yeast, 1/4 cup flaxseed meal, 1 tablespoon tahini, 2 teaspoons ground turmeric, 2 teaspoons Grade B maple syrup, and 1/8 teaspoon sea salt. 

First, preheat the oven to 400 degrees and grease a baking sheet with coconut oil. In a large bowl, mash all of the ingredients together except for the oil. Put the mixture in the refrigerator to cool for a few minutes. Next, form the mixture into 5 patties and then place them on the baking sheet. Bake for about 20 minutes, and then flip them to bake the other side for about 5 minutes. Serve on buns or bread with Just Mayo, sliced tomato, ketchup, mustard, and lettuce!

To make the mashed potatoes, he used 3 russet potatoes, 1 can of green chile peppers, cilantro, 1 onion, olive oil, turmeric, red chili powder, and crushed garlic. Follow the samosa filling recipe in this recipe to make these delicious mashed potatoes. 

Saturday

Leftover white bean veggie burgers with mashed potatoes

We still had 2 veggie burgers and a bunch of mashed potatoes left over, so we had these again on Saturday. Instead of making a sandwich, I just ate my burger as a patty with sliced tomato on the side. 

Sunday

Thai pineapple curry with brown rice

This recipe was so delicious! It came from Happy Herbivore Abroad by Lindsay S. Nixon and can be found on page 94. This recipe only serves two, but you can definitely double it for more servings. 

To make this recipe, you need 4 green onions (sliced), 1 tablespoon ground ginger, 2-3 minced garlic cloves, 1/4 cup vegetable broth, 1 red bell pepper (seeded and sliced), 1 8-oz can diced pineapple in juice, 1 1/2 teaspoon mild yellow curry powder, 1/2 cup coconut milk, 1/2 teaspoon soy sauce, and about two cups of cooked brown rice. 

This recipe is super easy to make. First, add vegetable broth to the skillet along with onions, garlic, and ginger. Heat over high heat and then add the red bell pepper. Add more vegetable broth if necessary. Once the peppers start to soften, add the full can of pineapple with juices. Cook for another minute. In a separate bowl, whisk the coconut milk and curry powder, then pour the mixture into the skillet. Add soy sauce and stir to combine. Serve over cooked brown rice. 

Alex Beane

Alex is a freelance writer who holds a BA in Professional and Creative Writing. She has a strong interest in veganism, holistic health, and emotional and physical wellbeing. When she isn’t reading and writing about health and wellness, Alex is trying new plant based recipes in the kitchen or can be found volunteering with a Minneapolis-based animal rights organization or local rabbit rescue. Find Alex on LinkedIn or view her writing portfolio.