Mom Approved and Kid Friendly: Vegan Meal Plan

Here’s a 3-day vegan meal plan that’s kid-friendly, easy to prep, and packed with nutrients to keep both moms and little ones happy and healthy.

Day 1:

Breakfast: Overnight Oats with Berries

Ingredients: Rolled oats, almond milk, chia seeds, maple syrup, mixed berries.

Instructions: Combine oats, almond milk, chia seeds, and maple syrup in a jar. Refrigerate overnight. Top with berries in the morning.

Lunch: Veggie Wraps

Ingredients: Whole wheat tortillas, hummus, spinach, grated carrots, cucumber slices, avocado.

Instructions: Spread hummus on tortillas. Add spinach, carrots, cucumber, and avocado. Roll up and slice into kid-friendly portions.

Dinner: Lentil Spaghetti

Ingredients: Whole wheat spaghetti, marinara sauce, cooked lentils, garlic, Italian herbs.

Instructions: Cook spaghetti as per package instructions. In a pan, sauté garlic, add marinara sauce and lentils, and season with herbs. Toss with spaghetti.

Day 2:

Breakfast: Smoothie Bowl

Ingredients: Frozen bananas, spinach, almond milk, peanut butter, granola.

Instructions: Blend bananas, spinach, almond milk, and peanut butter until smooth. Pour into a bowl and top with granola.

Lunch: Vegan Mac ‘n’ Cheese

Ingredients: Elbow pasta, cashews, nutritional yeast, garlic powder, almond milk, steamed broccoli.

Instructions: Cook pasta. Blend soaked cashews, nutritional yeast, garlic powder, and almond milk until smooth. Mix with pasta and steamed broccoli.

Dinner: Tofu Stir-Fry

Ingredients: Firm tofu, mixed vegetables (carrots, bell peppers, snap peas), soy sauce, ginger, garlic, brown rice.

Instructions: Sauté tofu cubes in a pan until golden. Add ginger, garlic, and vegetables. Stir in soy sauce. Serve over cooked brown rice.

Day 3:

Breakfast: Banana Pancakes

Ingredients: Mashed bananas, whole wheat flour, almond milk, baking powder, maple syrup.

Instructions: Mix mashed bananas, flour, almond milk, and baking powder. Cook on a griddle until bubbles form. Serve with maple syrup.

Lunch: Chickpea Salad Sandwiches

Ingredients: Chickpeas, vegan mayo, Dijon mustard, celery, pickles, whole wheat bread.

Instructions: Mash chickpeas and mix with mayo, mustard, diced celery, and pickles. Spread on bread to make sandwiches.

Dinner: Sweet Potato & Black Bean Tacos

Ingredients: Soft corn tortillas, roasted sweet potatoes, black beans, avocado, salsa.

Instructions: Roast cubed sweet potatoes until tender. Fill tortillas with sweet potatoes, black beans, avocado, and salsa.

Prep Tips:

Overnight oats and smoothie bowls can be prepped the night before.

Chickpea salad and veggie wraps can be made in batches and stored in the fridge for quick lunches.

Lentil spaghetti sauce and tofu stir-fry can be cooked in advance and reheated.

Healthy eating made simple and delicious.

Previous
Previous

Lemon, Basil Pesto, and Ricotta Butter Beans

Next
Next

Healthy and Easy Orange Chicken