7 Breakfast Vegan Meal Plan for a Week

Good morning everyvegan. Today i want to share my 7 vegan recipe meal plan collections. Let’s start with this First Vegan Meal Plan:

Mango Morning Quesadillas

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vegan meal plan recipes Mango Morning Quesadillas

Makes 4 servings

This fun and fruity dish tastes more like dessert than breakfast, but it’s easy, quick, and a great way to start the day with protein-rich tofu and a serving of fruit. Instead of mangos, you can use peaches, pineapple, or other ripe fruit. Top with the Cashew Crème for a luxurious finish.

8 ounces firm tofu, drained and crumbled

1⁄4 cup agave nectar

1⁄2 teaspoon ground coriander

2 ripe mangos, peeled, pitted, and chopped

8 (6-inch) soft flour tortillas

  1. In a blender or food processor, combine the tofu, agave nectar, and coriander. Process until smooth. Add the mango and pulse to combine. Set aside.
  2. Preheat the oven to 425°F. Lightly oil a large baking sheet.
  3. Arrange 4 of the tortillas in a single layer on the prepared baking sheet. Spread the tofu mixture evenly over the tortillas, covering the tortillas to within 1⁄2 inch of the edge. Top with the remaining tortillas, pressing gently.
  4. Bake until the tortillas are lightly browned, about 7 minutes. Transfer the quesadillas to a cutting board. Cut them into wedges and serve.

 

Seccond Vegan Meal Plan:

Bountiful Burritos for Breakfast

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vegan meal plan recipes Bountiful Burritos

Makes 4 servings

These are breakfast burritos loaded with the “works.” Fill large or small tortillas, according to your preference or what’s on hand. Serve with extra salsa, if desired.

1 tablespoon olive oil

1⁄4 cup chopped green onions

11⁄2 cups chopped fresh spinach

1 pound extra-firm tofu, drained and crumbled

1 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

1 ripe tomato, chopped

2 tablespoons drained chopped canned mild or hot green chiles

1⁄2 teaspoon chili powder

1 cup picante sauce

1⁄2 cup vegan sour cream, homemade  or store-bought

8 (6- to 7-inch) or 4 (10-inch) flour tortillas

  1. In a large skillet, heat the oil over medium heat. Add the green onions and spinach and cook for 1 minute. Add the tofu, salt, and pepper and cook for 5 minutes. Stir in the tomato, chiles, and chili powder. Add 1⁄2 cup of the picante sauce and cook until hot, about 5 minutes. Keep warm over low heat.
  2. In a small bowl, combine the remaining 1⁄2 cup picante sauce with the sour cream and stir to mix well. Spread a tablespoonful of the sauce onto each tortilla. Spoon 1⁄2 cup of the tofu mixture down the center of each tortilla. Carefully roll up tortillas and arrange on plates. Serve remaining picante-sour cream mixture on the side.

 

Third Vegan Meal Plan:

French Toast Caramel

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vegan meal plan recipes French Toast Caramel

Makes 4 servings

The caramel apple topping can be a secret weapon to rouse any late sleepers in your house—the fabulous aroma is hard to resist.

1⁄2 cup plus 2 teaspoons light brown sugar

3 tablespoons vegan margarine

4 Granny Smith apples, peeled, cored, and cut into 1⁄4-inch slices

1⁄2 cup pure maple syrup

1 cup soy milk

1⁄3 cup all-purpose flour

1⁄2 teaspoon ground cinnamon

11⁄2 teaspoons pure vanilla extract

8 slices bread of choice

Canola or grapeseed oil, for frying

  1. Preheat the oven to 225°F. In a large skillet, heat 1⁄2 cup of the sugar over medium-low heat. Cook, stirring constantly, until the sugar melts and begins to caramelize. Add the margarine and continue stirring to blend. Add the apple slices and stir to coat. Add the maple syrup and simmer over low heat until tender, stirring occasionally, about 7 minutes. Remove from heat and cover to keep warm.
  2. In a shallow bowl, whisk together the soy milk, flour, cinnamon, vanilla, and the remaining 2 teaspoons sugar. Dip the bread in the batter, turning to coat both sides.
  3. On a griddle or large skillet, heat a thin layer of oil over medium heat. Place the French toast on the griddle and cook until golden on both sides, turning once, 3 to 4 minutes per side.
  4. Transfer the cooked French toast to a heatproof platter and keep warm in the oven while cooking the rest. Serve with the apple topping.

 

Fourth Vegan Meal Plan:

Garden Scramble Tofu Dish

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vegan meal plan recipes Garden Scramble Tofu

Makes 4 servings

Talented vegan chef Francis Janes served this wonderful tofu and vegetable dish for brunch at his former Seattle restaurant, Café Ambrosia. I tweak it a little every time I make it and you can, too—swapping in different vegetables, herbs, or spices according to your own taste.

1 pound firm tofu, drained, crumbled, and squeezed dry

1⁄4 cup nutritional yeast

1 teaspoon onion powder

1⁄2 teaspoon garlic powder

1⁄2 teaspoon ground cumin

1⁄4 teaspoon turmeric

1⁄2 teaspoon salt

1⁄4 teaspoon freshly ground black pepper

1 tablespoon olive oil

1 small red onion, minced

1⁄2 cup minced red bell pepper

5 cremini mushrooms, lightly rinsed, patted dry, and thinly sliced

1 medium carrot, shredded

1 tablespoon soy sauce

1 cup fresh or thawed frozen peas

4 cilantro or parsley sprigs, for garnish

  1. In a large bowl, combine the tofu, nutritional yeast, and dry spices and mix well. Set aside.
  2. In a large skillet, heat the oil over medium heat. Add the onion, cover, and cook until tender, about 5 minutes. Add the bell pepper, mushrooms, and carrot and cook uncovered about 5 minutes longer. Stir in the soy sauce.
  3. Add the tofu mixture and stir until hot and well combined. Add the peas and stir to combine. Cook, stirring the mixture until it is hot and any excess moisture has evaporated, about 5 minutes.
  4. Serve hot or warm plates and garnish with sprigs of cilantro.

 

Fifth Vegan Meal Plan:

Johnnycakes

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vegan meal plan recipes Johnnycakes

Makes 4 servings

As a long-time polenta lover, I enjoy anything made with cornmeal and these popular New England cornmeal pancakes are high on my list. Serve with a slather of margarine and a drizzle of maple syrup. Johnnycakes can also be served as a savory side dish similar to corn fritters. Simply cut the sugar by half and add 1⁄2 cup of thawed frozen corn kernels to the batter.

1 cup yellow cornmeal

1 teaspoon salt

1 teaspoon sugar

11⁄2 cups boiling water, plus more if needed

Canola or grapeseed oil, for frying

  1. In a medium bowl, combine the cornmeal, salt, and sugar and mix well. Slowly stir in the water, mixing until smooth. Add up to 3 tablespoons of additional water if the mixture is too thick. Preheat the oven to 225°F.
  2. On a griddle or large skillet, heat a thin layer of oil over medium heat, adding enough oil to coat. Drop large tablespoonfuls of the batter onto the hot griddle and cook until small bubbles appear on the top, about 5 minutes. Be careful not to burn. Flip the Johnnycakes and cook until the second side is browned, another 4 to 5 minutes.
  3. Transfer cooked Johnnycakes to a heatproof platter and keep warm in the oven while cooking the rest.

 

Sixth Vegan Meal Plan:

Scrambled Tofu With Chiles And Salsa

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vegan meal plan recipes Scrambled Tofu With Chiles

Makes 4 servings

Mild-tasting tofu is a perfect foil for the chiles and salsa, which can be mild or hot, according to your personal preference. Enjoy this dish with toast or spoon it into a tortilla for a zesty breakfast wrap.

1 tablespoon olive oil

1 small red onion, minced

1 pound firm tofu, well drained, squeezed dry, and crumbled

1⁄2 teaspoon salt

1⁄8 teaspoon freshly ground black pepper

1 (4-ounce) can chopped mild or hot green chiles, drained

2 ripe plum tomatoes, chopped

1⁄2 cup shredded vegan Cheddar cheese (optional)

1 cup tomato salsa, homemade  or store-bought

  1. In a large skillet, heat the oil over medium heat. Add the onion and cook until softened, about 5 minutes. Add the tofu, salt, and pepper and cook, stirring occasionally, until tofu is hot and the liquid is absorbed, about 8 minutes.
  2. Stir in the chiles, tomatoes, and Cheddar, if using. Cook 5 minutes longer.
  3. Divide the tofu mixture among 4 plates, top each portion with salsa, and serve.

 

Seventh Vegan Meal Plan:

Sesame Soy Breakfast Spread

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vegan meal plan recipes Sesame-Soy Breakfast Spread

Makes about 1 cup

This zesty protein-rich spread is a great way to turn a bagel or toast into a nourishing quick breakfast. Slather it on and you can be on your way.

1⁄2 cup soft tofu, drained and patted dry

2 tablespoons tahini (sesame paste)

2 tablespoons nutritional yeast

1 tablespoon fresh lemon juice

2 teaspoons flaxseed oil

1 teaspoon toasted sesame oil

1⁄2 teaspoon salt

In a blender or food processor, combine all the ingredients and blend until smooth. Scrape the mixture into a small bowl, cover, and refrigerate for several hours to deepen the flavor. Properly stored, it will keep for up to 3 days.

May be you need another vegan breakfast recipes, We also wrote it specifically for you in another article.

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