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.