MealPrept AI
Dietary Needs
• 10 min read
7-Day Vegan Meal Plan (All Meals + Snacks) — With Instacart List
Published June 30, 2026
Planning a full week of vegan meals for a family of four — breakfast, lunch, dinner, and snacks — is easier when one system builds the menu and grocery list together. The sample week below was generated in MealPrept AI with All Meals + Snacks for seven days, then saved with a consolidated list you can send to Instacart in one tap.
Profile Settings → Dietary preferences → **vegan**, then generate a 7-day **All Meals + Snacks** plan. We do not use a separate allergy picker for dietary checkboxes — allergies are listed under Household allergies in Profile Settings when they apply.
Staples that make the week work
- Anchor meals with beans, lentils, tofu, or tempeh plus a fat source.
- Batch cook grains and roast vegetables on Sunday.
- Keep fortified plant milk and nutritional yeast for B12-friendly meals.
The full week, saved in the app
MealPrept AI generated this week on 2026-07-10 — 42 meals including breakfast, lunch, dinner, and snack slots for each day. Day 1 includes bright berry smoothie bowls, spanish-inspired white bean and vegetable sauté, (kids): soft bean and corn tacos, rich curried lentil and root vegetable stew, (kids): lentil pasta with mild marinara, apple slices with vegan caramel dip.
Sample 7-day menu (meals + snacks)
Monday
- Breakfast: Bright Berry Smoothie Bowls — A refreshing and energizing smoothie bowl packed with summer berries and topped with crunchy seeds and granola. Bright and citrusy flavor.
- Lunch: Spanish-Inspired White Bean and Vegetable Sauté — A vibrant sauté of cannellini beans, summer squash, bell peppers, and spinach with smoky paprika and a touch of lemon, pan-fried to perfection. Bright and citrusy flavor.
- Lunch: (Kids): Soft Bean and Corn Tacos — Kid-friendly soft tacos filled with mild seasoned black beans and sweet corn.
- Dinner: Rich Curried Lentil and Root Vegetable Stew — Hearty and aromatic Indian-inspired lentil stew with carrots and potatoes, simmered until tender. Rich and umami flavor.
- Dinner: (Kids): Lentil Pasta with Mild Marinara — Fiber-rich lentil pasta with a simple and mild marinara sauce.
- Snack: Apple Slices with Vegan Caramel Dip — Sweet and satisfying snack with crisp apple slices and a creamy vegan caramel dip.
Tuesday
- Breakfast: Savory Tofu Scramble Wraps — Quick and flavorful tofu scramble seasoned with turmeric and black salt, wrapped in a tortilla with some fresh spinach. A protein-packed start.
- Lunch: Moroccan-Inspired Chickpea and Vegetable Skewers — Grilled skewers featuring chickpeas, zucchini, and bell peppers marinated in a blend of Moroccan spices, offering a smoky and earthy flavor.
- Lunch: (Kids): Vegan Chicken Nuggets with Carrot Sticks — Crispy vegan 'chicken' nuggets served with refreshing carrot sticks.
- Dinner: Chinese-Style Tempeh and Broccoli Stir-fry — Savory tempeh and crisp broccoli stir-fried with a sweet and tangy sauce, served over jasmine rice. Rich and umami flavor.
- Dinner: (Kids): Simple Tofu and Rice Bowl with Steamed Broccoli — Mild stir-fried tofu pieces with white rice and steamed broccoli florets.
- Snack: Peach Slices with Coconut Whipped Cream — Sweet and juicy summer peach slices topped with light coconut whipped cream.
Wednesday
- Breakfast: Vegan Cinnamon Swirl Pancakes — Fluffy vegan pancakes with a sweet cinnamon swirl, perfect for a weekend breakfast. Topped with fresh berries.
- Lunch: Caribbean Black Bean and Corn Salad — A refreshing and vibrant salad featuring black beans, sweet corn, bell peppers, and avocado, dressed with a zesty lime vinaigrette. Bright and citrusy flavor.
- Lunch: (Kids): Bean and Vegan Cheese Quesadillas — Melted vegan cheese and black beans in a crispy tortilla, with a side of fruit.
- Dinner: Vietnamese-Inspired Tofu Noodle Bowls — Lightly pan-fried tofu with rice noodles, fresh herbs, and a variety of crisp vegetables, drizzled with a savory peanut dressing. Bright and citrusy flavor.
- Dinner: (Kids): Tofu Noodle Bowl with Mild Sauce — Rice noodles with soft tofu pieces and a simple, mild peanut-free sauce.
- Snack: Rice Cakes with Almond Butter and Banana — Crispy rice cakes topped with creamy almond butter and fresh banana slices.
Thursday
- Breakfast: Quick Vegan Yogurt Parfaits — Layered vegan yogurt with granola and fresh summer berries. A simple, fresh, and protein-rich breakfast.
- Lunch: Middle Eastern Lentil and Bulgur Salad (Tabbouleh-style) — A fresh and vibrant salad with cooked lentils, bulgur, cucumber, tomatoes, and plenty of fresh herbs, dressed with lemon and olive oil. Bright and citrusy flavor.
- Lunch: (Kids): Plain Pasta with Steamed Peas — Simple pasta tossed lightly with olive oil and a side of sweet steamed peas.
- Dinner: Spanish Paella-Inspired Chickpea and Artichoke Skillet — A flavorful skillet meal with chickpeas, artichoke hearts, bell peppers, and rice, seasoned with saffron and smoked paprika for a rich and umami flavor.
- Dinner: (Kids): Rice with Chickpeas and Peas — Simple white rice with soft chickpeas and green peas for a nutritious meal.
- Snack: Grapes and Vegan Cheese Cubes — Sweet red grapes paired with savory vegan cheese cubes for a balanced snack.
Friday
- Breakfast: Vegan Breakfast Burrito Bowls — A deconstructed breakfast burrito with seasoned black beans, corn, salsa, and avocado over rice. Hearty and satisfying.
- Lunch: Indian-Spiced Tofu and Spinach Curry — Creamy coconut milk-based curry with firm tofu and fresh spinach, infused with rich Indian spices. Rich and umami flavor.
- Lunch: (Kids): Tofu Cubes with Sweet Potato Fries — Baked tofu cubes served with crispy sweet potato fries.
- Dinner: Moroccan Vegetable Tagine with Couscous — A fragrant stew of summer squash, carrots, and chickpeas with warming Moroccan spices, served with fluffy couscous. Smoky and earthy flavor.
- Dinner: (Kids): Couscous with Chickpeas and Carrots — Fluffy couscous served with soft chickpeas and gently cooked carrots.
- Snack: Hummus with Cucumber Slices — Creamy hummus served with refreshing cucumber slices.
Saturday
- Breakfast: Peanut Butter Banana Toast — Whole wheat toast spread with creamy peanut butter and topped with fresh banana slices. A simple, classic, and protein-packed breakfast.
- Lunch: Chinese-Style Sesame Noodle Salad with Edamame — Chilled wheat noodles tossed with edamame, shredded carrots, and a savory sesame-ginger dressing. Rich and umami flavor.
- Lunch: (Kids): Plain Noodles with Edamame — Simple spaghetti noodles with a side of soft, shelled edamame.
- Dinner: Caribbean Jerk Tempeh with Roasted Plantains — Spicy jerk-seasoned tempeh pan-fried until crispy, served with sweet roasted plantains and a side of steamed collard greens. Smoky and earthy flavor.
- Dinner: (Kids): Mild Tempeh Patties with Steamed Corn — Simple pan-fried mild tempeh patties served with sweet steamed corn.
- Snack: Vegan Chocolate Pudding Cups — Creamy individual vegan chocolate pudding cups for a sweet treat.
Sunday
- Breakfast: Toasted English Muffins with Fruit Spread — Crispy toasted vegan English muffins topped with a sweet fruit spread. Quick and satisfying.
- Lunch: Vietnamese Banh Mi-Inspired Lentil Pâté Sandwiches — Crusty baguette filled with a savory lentil pâté, pickled carrots, cucumber, and fresh cilantro. Smoky and earthy flavor.
- Lunch: (Kids): Veggie Pinwheel Sandwiches — Whole wheat tortillas spread with vegan cream cheese and rolled with shredded carrots.
- Dinner: Middle Eastern Falafel Bowls with Tahini Drizzle — Crispy pan-fried falafel served over a bed of fluffy couscous with fresh chopped cucumbers, tomatoes, and a creamy tahini sauce. Bright and citrusy flavor.
- Dinner: (Kids): Falafel Bites with Cucumber Sticks — Mild, baked falafel bites served with fresh cucumber sticks.
- Snack: Watermelon Slices — Sweet and hydrating fresh watermelon slices, a perfect summer treat.
Grocery list from this generated week
MealPrept AI merged every meal into one shopping list — 147 line items with store-friendly names. The screenshot below matches this exact production plan.
Pantry & staples (highlights)
- 1 stick of butter
- 5 apples
- 2 lb bag of rice
- 1 units of artichoke hearts, canned and drained
- 2 units of avocado, diced
- 1 cups of baby carrots
- 1 bunch of bananas
- 3 bell peppers
Shop this week on Instacart
Tap Shop on Instacart to open this exact week on Instacart with items pre-filled. MealPrept AI is free; we may earn a small commission at no extra cost to you when you order.
More on grocery delivery: From App to Door. Mixed diets at home: meal planning for dietary restrictions.
Affiliate disclosure: MealPrept AI may earn a commission when you shop through Instacart or other grocery partner links. Ordering is optional; the app is free to use.