The Ultimate Guide To 5 Days Vegan Challenge

The Ultimate Guide To 5 Days Vegan Challenge

Are you unsure where to begin when it comes to cooking nutritious foods? Finding a sustainable strategy for eating properly is key.

This vegan weekly meal plan aims to help you discover a few favourite easy vegan recipes you'll want to prepare repeatedly!

Is This Vegan Meal Plan Something You'd Like To Try?

This vegan meal plan is for you if you follow a vegan diet! This vegan meal plan includes simple vegan meals. See our Plant-Based Diet Meal Plan for more fantastic vegan meals.

Consult a medical expert if you have a particularly specific diet or health condition to see if these recipes are good for you.

5 Day Vegan Meal Plan And Recipes

This article shares a 5-day vegan meal plan with recipes to help you meet the 5-Day Vegan Challenge.

DAY 1

Breakfast

Tofu Scramble Recipe

Prep time: 5 minutes | Cook time: 7 minutes | Total time: 12 minutes | Serving: 1

Ingredients

• Whole wheat bread: 1 slice
• Olive oil: 1 teaspoon
• Small onion: ½
• Firm tofu: 120 g (4.2 oz), crumbled
• Mushrooms: ½ cup, chopped
• Spinach: 1 cup, chopped
• Turmeric: ½ teaspoon
• Nutritional yeast flakes: 2 teaspoons
• Fresh parsley: ¼ cup, chopped
• Freshly ground pepper to taste
• Soy sauce: 2 teaspoons

Hot Chai

• Fortified plant milk: 1 cup
• Chai tea bag: 1
• Sweetener of choice to taste

Method

1. Heat a teaspoon of olive oil in a frying pan. Fry the onion and tofu together for a minute or two. Add the mushrooms and continue to cook for another 2 minutes.
2. Fry for another minute after adding the spinach, soy sauce, yeast flakes, and turmeric to the pan (add a dash of water if the mixture is too dry.).
3. Remove from the fire and whisk in the fresh parsley, seasoning to taste with cracked black pepper.
4. Toast the bread and serve.

Hot Chai

Heat the soy milk and tea bag/chai spices until almost boiling, then reduce to low heat and simmer for a minute. Pour into a cup and top with sweetness to taste.

Lunch

Beans Sandwich Recipe

Prep time: 2 minutes | Cook time: 5 minutes | Total time: 7 minutes | Serving: 1

Ingredients

• Refried beans: ½ cup
• Tomato: ½, sliced
• Whole wheat bread: 2 slices
• Vegan cheese
• Sweet chilli sauce: 2 teaspoon

Method

1. Cover one-half of whole wheat bread with refried beans, sliced tomato, and vegan cheese.
2. Close the sandwich by spreading sweet chilli sauce on the second slice of bread.
3. Cook until the bread is browned in a sandwich press or jaffle maker.

Dinner

Veggie Roast Recipe

Prep time: 10 minutes | Cook time: 55 minutes | Total time: 65 minutes | Serving: 1

Ingredients

• Butternut pumpkin with skin: 1 cup cut into pieces
• Medium potato: ½
• Dried rosemary: 1 tablespoon
• Green beans: ½ cup
• Carrot: ½
• Green capsicum: ½
• Olive oil
• Garlic: 1 clove
• Veggie Roast: 1 from the store or own prepare
• Fresh ground black pepper, garlic, and sea salt to taste
• A handful of fresh basil leaves
• Vegan gravy powder: 2 teaspoon

Method

1. Preheat the oven to 350°F (180°C).
2. Combine all the vegetables (excluding the capsicum), garlic, and rosemary in an oiled baking dish.
3. Cover with aluminum foil and bake in the oven for 30 minutes.
4. While the vegetables are baking, make the gravy and roast according to the package directions.
5. After baking the vegetables for 30 minutes, season the roast and place it in the middle. Then add the capsicum and bake for another 20 minutes. Ten minutes before the end of the cooking period, add the basil.
6. Serve with gravy on the side. It's made much more amazing with a touch of cranberry sauce.

DAY 2

Breakfast

Muesli Fruit Mix Recipe

Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Serving: 1

Ingredients

• Untoasted Muesli: ¾ cups
• Banana: 1 medium
• Ground flax seeds: 2 teaspoon
• Fortified soy milk: 1 cup

Method

Mix the ground flaxseeds into the muesli, pour the soy milk and top with banana slices.

Lunch

Falafel Tabouli Wrap Recipe

Prep time: 20 minutes | Cook time: 0 minutes | Total time: 20 minutes | Serving: 1

Ingredients

• Tomato: 1 medium
• Bulgur: 2 teaspoons
• Lemon juice
• Hummus: 4 teaspoons
• Falafel balls: 3
• Fresh parsley: ½ cup, chopped
• Whole wheat wrap: 1

Method

1. To create tabouli, dice the tomato into small cubes and combine it in a small bowl with the bulgur, parsley, and lemon juice. Allow the mixture to rest for 20 minutes or until the bulgur has softened.
2. Spread the hummus and tabouli on the wrap. Add the falafel balls to the wrap and roll them up to eat.

Dinner

Spicy Noodles Recipe

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Serving: 1

Ingredients

• Rice noodles: 100g
• Sesame oil for frying: 1 teaspoon
• Firm tofu: 120g
• Bok choy: 1 cup
• Carrot: ½ cup, sliced
• Red capsicum: ½, chopped
• Celery: 2 medium sticks
• Spring onions: 2
• Garlic: ½ clove
• Sweet green chilli: ¼
• Peanuts: 1 tablespoon, crushed
• Ginger: 1 small piece
• Kecap manis: 1 teaspoon
• Fresh coriander to serve
• Broccoli florets: 2 – 3
• Light soy sauce: 1 tablespoon

Method

1. Soak the noodles in boiling water for a few minutes before draining and setting them aside.
2. Drizzle some oil into a wok or large frying pan over high heat.
3. Cook until the tofu pieces and soy sauce are browned.
4. Stir in the carrots, capsicum, celery, broccoli, spring onion, ginger, garlic, chilli, and peanuts, then add a dash of water and cover the wok to cook until the vegetables have softened somewhat.
5. Continue to sauté the bok choy leaves, stirring constantly so the bottom of the pan does not burn.
6. Once the noodles have warmed up, stir them in and serve.

DAY 3

Breakfast

Fruit Bircher Muesli Recipe

Prep time: 5 minutes | Cook time: 0 minutes | Total time: 5 minutes | Serving: 1

Ingredients

• Rolled oats: ½ cup
• Chia seeds: 2 teaspoons
• Raisins or other dried fruit: 1 tablespoon
• Fortified soy milk: 1 cup
• Green apple: 1
• Nuts or seeds: 1 tablespoon
• A pinch of cinnamon

Method

1. Combine the oats, chia seeds, dried fruit, and plant milk the night before in a small mixing dish. Cover and refrigerate overnight.
2. Grate the apple and add it to the oats and nuts or seeds in the morning. Sprinkle cinnamon on top.
3. Serve with fruit, a splash of plant milk, or a dollop of soy/coconut yogurt.

Lunch

Roasted Veggie Sandwich Recipe

Prep time: 10 minutes | Cook time: 40 minutes | Total time: 50 minutes | Serving: 1

Ingredients

• Medium zucchini: ½
• Eggplant: ¼ cup
• Capsicum: ¼ cup
• Red onion: ¼ cup
• Medium carrot: ½
• Dried thyme: ½ teaspoon
• Dried rosemary: ½ teaspoon
• Olive oil: 1 teaspoon
• Vinegar: 1 teaspoon
• Sea salt and pepper to taste
• Rye bread or a bread roll: 2 slices
• Dairy-free pesto or hummus: 1 tablespoon
• Green salad leaves: ½ cup

Method For The Roasted Veggies

1. Preheat the oven to 430°F (220°C).
2. Cut your vegetables into even pieces and mix them in a bowl.
3. Combine the dried thyme, rosemary, olive oil, vinegar, salt, and pepper in a smaller mixing dish. Pour the herb/spice mixture over the vegetables and toss to coat.
4. Place the vegetables in a big roasting pan and bake them evenly. Preheat the oven to 350°F (177°C) and roast for 35–40 minutes. When the vegetables begin to brown, turn them with a spatula to brown them evenly.

Method For The Sandwich

1. Spread dairy-free pesto (or hummus or vegan sour cream) on both sides of the bread.
2. On one side, layer salad leaves, zucchini, eggplant, capsicum, and red onion, then finish with tomato slices.
3. Lunch is ready when the other bread slice is placed on top.

Dinner

Pumpkin Dhal With Rice Recipe

Prep time: 7 minutes | Cook time: 30 minutes | Total time: 37 minutes | Serving: 1

Ingredients For Dhal

• Sunflower oil: 2 teaspoons
• Small onion: ¼, finely chopped
• Pumpkin: 1 cup, cut into small chunks
• Tomatoes: ¼ cup, chopped
• Garlic: 1 clove, crushed
• Dried chilli flakes: ½ teaspoon
• Ground cumin: ½ teaspoon
• Ground turmeric: ¼ teaspoon
• Dry red lentils: ½ cup
• Massel salt-reduced stock powder: 1 teaspoon dissolved in 2 cups of water
• Coriander: 1 handful, chopped

Ingredients For Pea Rice

• Basmati rice: ½ cup
• Water: 1 cup
• Frozen peas: ½ cup
• Olive oil: 1 teaspoon
• Sea salt and pepper to taste

Method For Dhal

1. In a heavy-bottomed pan, heat half the oil and cook the onion until golden brown.
2. Meanwhile, heat the remaining oil in a frying pan and sauté the pumpkin chunks until they are brown all over.
3. After adding the tomatoes to the onion, simmer for another four minutes, then add the garlic and spices and cook for two minutes, stirring occasionally.
4. Pour in the stock water and add the lentils and pumpkin to the onions. Bring to a boil and season to taste.
5. Reduce the heat to low and cook for 20 minutes (until the lentils have collapsed and the pumpkin is tender, the mixture should be thick). You can start preparing your rice while this is cooking.

Method For The Pea Rice

1. Bring a half-full kettle of water to a boil. Once the water has boiled, reduce the heat to low and add the rice.
2. Cook, stirring often, until the liquids are practically absorbed. Add frozen peas, oil/margarine, salt, and pepper on low heat.
3. Allow 8 minutes of cooking time or until peas are tender and palatable.
4. Serve the dhal with fresh coriander/cilantro and pea rice.

DAY 4

Breakfast

Blueberry & Date Cake Recipe

Prep time: 3 minutes | Cook time: 3 minutes | Total time: 6 minutes | Serving: 1

Ingredients

• Whole wheat self-raising flour: ⅓ cup
• Blueberries: ½ cup
• Dates: 4, chopped or blended
• Fortified plant milk: ⅔ cup
• Ground flaxseeds: 2 teaspoons
• Cinnamon: 1 pinch or to taste

Method

1. In a large mug, combine all of the ingredients.
2. Microwave for 2-3 minutes on high, depending on your microwave's power. (If using a regular oven, bake in a ramekin for 10-15 minutes.)
3. If desired, drizzle with your favourite syrup.

Lunch

Tempeh Rolls Recipe

Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Serving: 1

Ingredients

• Sushi rice: ⅓ cup
• Water: ⅔ cup
• Rice wine vinegar: 2 teaspoons
• Caster sugar: 1 teaspoon
• Sea salt: 1 pinch or to taste
• Tofu: 50 g
• Nori: 1 sheet
• Cucumber: ½, cut into strips
• Red capsicum: ¼
• Avocado: ¼

Method For The Sushi Rice

1. Wash the rice in cold water and ‘polish' it by pushing it against the side of the bowl with your palm.
2. Drain and cook with a cup of water in a saucepan (or microwave).
3. In a small bowl, combine rice vinegar, sugar, and salt.
4. Transfer the cooked rice to a non-metal mixing bowl, toss in the vinegar mixture, and cool the rice by fanning and folding it with a wooden spoon. Rice will start to cling together and become sticky.

Method For The Tofu

1. Pan-fry the strips till golden brown in vegetable oil, then marinate for 15 minutes in soy sauce.

Method For The Sushi

1. Place a nori sheet on a sushi mat and distribute 1cm of rice across the entire sheet except the far border.
2. In the center of the rice, arrange horizontal strips of vegetables and tofu in a line.
3. Roll the sushi and seal the seam with a dab of water. Allow for 15 minutes of resting time before cutting with a sharp, moist chef's knife.
4. Serve immediately after chopping.

Dinner

Black Bean, Chips & Salad Recipe

Prep time: 10 minutes | Cook time: 35 minutes | Total time: 45 minutes | Serving: 1

Ingredients For The Chips

• Sweet potato: 1 cup
• Oil: 1 teaspoon
• Sea salt: 1 pinch or to taste
• Pepper to taste
• Rosemary: 2 sprigs

Ingredients For The Silverbeet Pine Nut Salad

• Chopped silverbeet: 1 cup
• Pine nuts: 15g
• Lemon juice to taste

Ingredients For The Cajun Black Beans

• Chilli powder to taste
• Sweet paprika: ½ teaspoon
• Cumin: ½ teaspoon
• Onion: ¼, chopped
• Garlic: ½ clove
• Sugar: 1 teaspoon
• Cooked beans: 1 cup
• Crushed tomatoes: ½ cup

Method For The Chips

1. Preheat the oven to 392°F (200°C).
2. Chop the sweet potatoes into chip shapes and combine them with the oil, salt, pepper, and rosemary in a mixing dish. Mix until uniformly coated.
3. Place the chips on a greased baking sheet and bake for 10 minutes, then flip and bake for another 10 minutes or until crispy.

Method For The Salad

1. Dry roast the pine nuts in a dry pan over medium heat until they are light brown. Stir continuously to ensure that they fry evenly and don't burn.
2. Rinse the silverbeet and remove rough white particles from the stalks' bottoms. Stack the leaves and cut them into 4cm (1.5in) strips with a sharp knife.
3. Bring a large pot of water to a rolling boil. When the water starts to boil, add the silverbeet to blanch. Leave in for 1 minute or until the leaves soften and turn a brighter green.
4. Remove the leaves from the pot and rinse them under cold water before draining them. Combine the silverbeet and pine nuts in a serving bowl and drizzle with lemon juice.

Method For The Cajun Black Beans

1. Cook the oil and spices in a frying pan over medium heat until they produce a strong scent (approx 3 minutes).
2. Fry the onions and garlic until the onions begin to soften but are not crunchy.
3. Add the other ingredients to the skillet on low to medium heat, stirring often. Cook for another 10 minutes or until the vegetables are tender and cooked through.
4. Serve all of the dishes with rice. Roasted capsicums (bell pepper) can be added as a garnish.

DAY 5

Breakfast

Quinoa Porridge Recipe

Prep time: 2 minutes | Cook time: 15 minutes | Total time: 17 minutes | Serving: 1

Ingredients

• Quinoa: ½ cup
• Fortified plant milk: 1 cup
• Blueberries: 1 cup
• Cinnamon powder and maple syrup to serve

Method

• Drain the quinoa thoroughly after rinsing it under running water.
• Bring the milk to a mild boil while draining in a medium saucepan, then add the quinoa.
• Reduce the heat to a low level and cover the pot with a lid.
• Cook for 15 minutes until the quinoa is mushy, and the milk has been absorbed (and the tails have emerged from the grain).
• If preferred, top with a little extra plant milk, blueberries, cinnamon, and maple syrup and serve in a dish.

Lunch

Black Bean Burrito Recipe

Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes | Serving: 1

Ingredients

• Olive oil: 1 teaspoon
• Brown onion: ¼, diced
• Fresh garlic: 1 teaspoon, crushed
• Chilli powder: ½ teaspoon
• Ground cumin: ½ teaspoon
• Cooked black beans: 1 cup
• Massel salt reduced stock powder dissolved in ½ cup water: ½ teaspoon
• A squeeze of lime juice
• Burrito tortilla: 1 whole wheat
• Lettuce: ½ cup, thinly sliced
• Tomato, sliced: ½ cup
• Corn on the cob with kernels cut off: ½
• Hot chilli sauce: 1 dash or to taste
• Avocado: 1, sliced

Method

1. Heat the oil in a nonstick pan and sauté the onion for 2-3 minutes or until golden.
2. Coat the onions with garlic and spices.
3. Stir in the black beans and stock until everything is well combined.
4. Allow to boil for 5-6 minutes, or until stock is reduced, before finishing with a squeeze of lime juice.
5. Warm your tortilla for 30 seconds on each side in a non-stick pan (no oil). Then, layer the black bean mixture on a plate, lettuce, tomato, corn, chilli sauce, and optional avocado on your tortilla, roll it up, and enjoy.

Dinner

Sweet & Sour Tofu Recipe

Prep time: 15 minutes | Cook time: 10 minutes | Total time: 25 minutes | Serving: 1

Ingredients

• Pineapple pieces: ¼ cup
• Sweet soy sauce: 2 teaspoons
• Apple cider vinegar: 2 teaspoons
• Tomato paste: 1 tablespoon
• Firm tofu: 120g
• Onion: ¼ cup, chopped
• Garlic: ½ clove
• Red capsicum: ¼ cup, chopped
• Green capsicum: ½ cup, chopped
• Cauliflower: ½ cup
• Cornflour: 2 teaspoons
• Fresh ginger: 1 pinch or to taste

Method

1. Drain the pineapple juice and combine it with the sweet soy sauce, vinegar, and tomato paste in a mixing bowl.
2. Cut the tofu into 2 cm cubes and marinate in the above marinade for 15-30 minutes.
3. Heat a little oil in a skillet. Remove the tofu from the marinade (saving it) and cook it until brown. Set the tofu aside after removing it from the pan.
4. Fry the onion, garlic, and ginger until softened, then add the capsicum and broccoli and simmer until softened.
5. Stir in the cornflour until there are no lumps in the marinade, adding a little water if necessary.
6. Combine the marinade, tofu, and pineapple chunks in a skillet and stir gently until the sauce has thickened.

Conclusion

Veganism can be achieved in various ways. For example, you can follow the five-day meal plan and hope for great taste. You can also exchange breakfast items and include healthy Seed Crackers when hungry. Please let us know in the comment box if you enjoy the meal plan. I will share more ideas.

I trust you enjoyed this article on The Ultimate Guide To 5 Days Vegan Challenge. Please stay tuned for more blog posts soon. Take care!

JeannetteZ

 

>>>Please click here to read my Vegan Travel Guides To World Destinations<<<

 

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