The 4-week global vegan meal plan

How to use this plan

This is a four-week meal plan for one adult, roughly 1,800-2,200 calories a day. Double quantities for two, and scale up snacks if you train.

Each week has three meals plus one or two snacks. Repeat any day you love. Swap freely - the plan is a scaffold, not a rulebook. There are no Indian dishes in this plan - it is deliberately built around Mediterranean, East Asian, Mexican, Middle Eastern and modern Western meals so you can rotate a wider palate.

Week 1 - familiar Western meals with clear protein anchors: tofu, tempeh, beans.
Week 2 - introduces seitan, lion's mane mushroom (optional) and more East Asian flavours.
Week 3 - Mediterranean and Middle Eastern skew, plus more nutritional yeast in savoury cooking.
Week 4 - fully mixed, more adventurous, the kind of rotation a settled vegan actually eats.

Continue a B12 supplement (500-1000 mcg methylcobalamin, 2-3× a week) throughout - food alone will not reliably cover it. See the B12 guide.

Star ingredients this month:

Tofu - all-round protein, great scrambled, pan-fried, baked or blended into sauces.
Tempeh - fermented soy, nutty and firm; brilliant crumbled into bolognese or sliced into sandwiches. New to tempeh? Steam it for 10 minutes before marinating to reduce any bitterness.
Seitan - wheat-based, chewy and meat-like; use in stir-fries, stews and roasts. Seitan is made from wheat gluten and isn't suitable for people with coeliac disease or gluten intolerance.
Beans & lentils - butter beans, cannellini beans, kidney beans, chickpeas and lentils form the base for stews, mashes, salads and grain bowls. Rotate them to keep meals varied.
Lion's mane mushroom (optional) - if available, it's excellent for its meaty texture. Otherwise use oyster mushrooms, king oyster mushrooms or extra tofu.
Nutritional yeast - cheesy, savoury flakes; sprinkle on pasta, popcorn, tofu scramble. If unavailable, simply omit.

Week 1 - Familiar meals, clear protein anchors

The goal this week is comfort. Every meal is straightforward and built around a clear protein source.

A grain bowl is simply a grain, a protein, vegetables and a dressing. Once you know the formula, you don't need recipes.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Tofu scramble on sourdough or wholegrain bread + nutritional yeast	Butter bean & roasted veg salad + tahini dressing	Tempeh bolognese with spaghetti	Fruit + 30g almonds
Tue	Overnight oats with soy milk, chia, berries (or any seasonal fruit)	Grain bowl: quinoa + roasted sweet potato + butter beans + hummus	Crispy tofu stir-fry with broccoli + rice	Peanut butter apple
Wed	Peanut butter banana smoothie (soy milk, PB, oats)	Tempeh hummus wrap + side salad	Cannellini bean & tomato stew + crusty bread	Roasted edamame
Thu	Avocado toast + tofu scramble	Warm lentil salad with roasted peppers + feta-style tofu	Miso-glazed tofu + soba noodles + greens	Fruit + walnuts
Fri	Chia pudding with soy milk + mango	Roasted vegetable wrap (with cashew dressing + nutritional yeast)	Mac & "cheese" (cashew + nooch sauce) with peas	Popcorn + nooch
Sat	Pancakes (oat milk, banana) + berries (or any seasonal fruit)	Buddha bowl: farro (or brown rice, barley or millet) + roasted veg + chickpeas + tahini	Sheet-pan roasted vegetables + baked tofu	Dark chocolate
Sun	Weekend brunch: tofu scramble, hash browns, baked beans, toast	Big green salad + butter bean mash on toast	Comfort mushroom risotto with nutritional yeast	Fruit + PB toast

Grocery list - Week 1

Grains & bread: sourdough or wholegrain bread (1 loaf), rolled oats (500g), quinoa (500g), spaghetti (500g), soba noodles (250g), short-grain or arborio rice (500g), farro (or brown rice, barley or millet, 250g)
Proteins: firm tofu (2× 400g blocks), tempeh (2× 200g blocks), butter beans (1 tin), cannellini beans (1 tin), chickpeas (1 tin), brown or green lentils (1 tin)
Vegetables: broccoli, sweet potato, red peppers, cherry tomatoes, cucumber, mixed leaves, spinach, mushrooms, onions, garlic, lemons
Fruit: bananas (7), apples (6), berries (or any seasonal fruit, 1 punnet), avocados (3), mango or seasonal (2)
Dairy swaps: soy milk (2L), oat milk (1L), cashews (200g for cream sauces), vegan butter (small tub)
Fats, nuts, extras: olive oil, tahini, peanut butter, almonds (100g), walnuts (100g), edamame (frozen, 250g), hummus (1 tub), nutritional yeast (large tub), chia seeds, dark chocolate (70%+), lemons, onions, garlic

Week 2 - Seitan, optional lion's mane and more East Asian flavours

You keep the base and bring in seitan, optional lion's mane mushroom, and more East Asian-style dinners.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Overnight oats + berries (or any seasonal fruit) + chia	Chickpea & lemon-herb salad + pita	Seitan stir-fry with peppers, black bean sauce + rice	Fruit + almonds
Tue	Tofu scramble + nooch on sourdough or wholegrain bread	Grain bowl: quinoa + tempeh + roasted broccoli + tahini	Lion's mane "steaks" (optional) with mashed potato + greens, or use oyster mushrooms	Edamame
Wed	Chia pudding with soy milk + mango	Vietnamese-style tofu banh mi (baguette + pickled veg)	Kidney bean & kale stew + crusty bread	PB apple
Thu	Peanut butter smoothie bowl	Mediterranean wrap with hummus, roasted veg + olives	Ramen: miso broth + seitan + mushrooms + noodles	Dark chocolate
Fri	Avocado toast + tofu scramble	Big salad: chickpeas + roasted veg + hummus + pita	Crispy tofu + peanut noodles with mushrooms	Fruit + walnuts
Sat	Pancakes + berries (or any seasonal fruit) + soy yogurt	Bowl: rice + seitan bulgogi-style + kimchi + sesame	Mezze night: hummus, baba ganoush, lentil dip, flatbreads, olives	Popcorn + nooch
Sun	Weekend brunch: spiced chickpea or mushroom tacos	Roasted veg + tempeh grain bowl	Comfort night: creamy tomato pasta + nutritional yeast	Fruit + PB toast

Grocery list - Week 2

Repeat most of Week 1. Add:

New: seitan (2 packs, or vital wheat gluten to make your own), lion's mane mushroom (optional, 200-300g), fresh ramen or udon noodles (2 packs), rice noodles (250g), baguette or pita (small pack), kale (1 bunch), potatoes (500g)
East Asian pantry: soy sauce or tamari, miso paste, sesame oil, black bean sauce, kimchi (jar), rice vinegar, sriracha
Optional: baba ganoush, olives, flatbreads

Week 3 - Mediterranean & Middle Eastern skew

More olive oil, more lemon, more herbs. Nutritional yeast makes several appearances in savoury cooking.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Chia pudding + berries (or any seasonal fruit) + walnuts	Greek-style chickpea salad (chickpeas, cucumber, olives, tomato, tofu "feta")	Tempeh gyros with pita + tzatziki (cashew) + salad	Roasted almonds
Tue	Tofu scramble + nooch on toast	Falafel wrap + hummus + tahini + salad	Tempeh or mushroom tacos + slaw + guac	Edamame
Wed	Overnight oats + PB + banana	Grain bowl: farro (or brown rice, barley or millet) + roasted veg + butter beans + lemon-tahini	Baked seitan + orzo + roasted tomatoes + basil	PB apple
Thu	Smoothie (soy milk, oats, banana, PB)	Big Levantine salad + toasted pita + hummus	Miso-glazed tofu + soba + greens	Dark chocolate
Fri	Avocado toast + tofu scramble	Tempeh shawarma bowl + rice + pickled veg	Lentil & tomato pasta with nutritional yeast	Popcorn + nooch
Sat	Weekend brunch: shakshuka-style tofu scramble + toast	Mezze board: hummus, muhammara, olives, flatbreads, cannellini beans	Lion's mane risotto (optional) with nutritional yeast, or use oyster mushrooms	Fruit + walnuts
Sun	Pancakes + soy yogurt + berries (or any seasonal fruit)	Roasted veg + tempeh + quinoa grain bowl	Comfort: creamy mushroom & lentil stew + crusty bread	Fruit + PB toast

Grocery list - Week 3

Repeat Week 2 base. Add:

New: falafel (pack or dry mix), orzo (250g), fresh basil (small pot), fresh parsley (bunch), Kalamata olives, capers, sun-dried tomatoes, tzatziki base (cashews + cucumber) or vegan tzatziki
Middle Eastern pantry: za'atar, sumac, extra tahini, pomegranate molasses (optional), extra pita
Optional: vegan "feta" (tofu-based or store-bought), muhammara (red pepper & walnut dip)

Week 4 - Full range, fully vegan

By now, this should feel normal. Week 4 is the mix you can rotate forever.

Day	Breakfast	Lunch	Dinner	Snack
Mon	Overnight oats + berries (or any seasonal fruit) + chia	Butter bean & farro (or brown rice) salad + tahini	Tempeh bolognese with spaghetti + nooch	Fruit + almonds
Tue	Tofu scramble + nooch on sourdough or wholegrain bread	Grain bowl: quinoa + roasted veg + chickpeas + hummus	Crispy tofu or tempeh "steaks" + mashed potato + greens	Edamame
Wed	PB smoothie (soy milk, PB, oats, banana)	Vietnamese-style tofu banh mi	Ramen: miso broth + seitan + mushrooms + noodles	Dark chocolate
Thu	Chia pudding + mango	Hummus wrap + roasted veg + salad	Mexican bowl: rice + kidney beans + salsa + guac + tofu	PB apple
Fri	Avocado toast + tofu scramble	Falafel wrap + hummus + salad	Pizza night: vegan pizza with mushrooms or optional lion's mane, nutritional yeast + salad	Popcorn + nooch
Sat	Weekend brunch: pancakes + berries (or any seasonal fruit) + soy yogurt	Mezze board: hummus, lentil dip, olives, flatbreads	Seitan stir-fry with peppers + rice	Fruit + walnuts
Sun	Weekend brunch: tofu scramble, hash browns, baked beans, toast	Roasted veg + tempeh + quinoa grain bowl	Comfort: mushroom & butter bean risotto with nutritional yeast	Fruit + PB toast

Grocery list - Week 4

Repeat Week 3 base. Add:

New: pizza base (or flour + yeast to make your own), vegan mozzarella, extra seitan (1 pack), tortillas or taco shells, salsa, guacamole, extra mushrooms (200g)
Optional: vegan parmesan, extra dark chocolate, seasonal fruit for dessert

Making it stick

One prep session on Sunday: cook a big pot of grains (quinoa, farro, barley or rice), roast a tray of vegetables, drain and marinate a block of tofu or tempeh, cook a jar of beans or lentils (or open tins). Everything else is assembly.
Rotate weeks freely - once you have Weeks 1-4, alternate them. You do not need a new plan every month.
Eat enough. Many whole plant foods are less calorie-dense than animal products, so if you're feeling hungry, increasing portion sizes or adding healthy fats can help.
Blood tests aren't necessary after one month for most people. If you're due for routine bloodwork or have concerns about your nutrient status, discuss appropriate testing with your healthcare provider.

If you can't find an ingredient

One of the biggest barriers to international vegan cooking in India is availability.

Farro → brown rice
Tempeh → tofu
Seitan → tofu or soy chunks
Butter beans → chickpeas or cannellini beans
Lion's mane → oyster mushrooms or king oyster mushrooms
Tahini → peanut butter (in many dressings)
Nutritional yeast → simply omit if unavailable

Build your own bowl

Once you know the formula, you don't need recipes.

One grain (rice, quinoa, farro or barley)
One protein (tofu, tempeh, beans, lentils or seitan)
Two vegetables (roasted, steamed or raw)
One healthy fat (tahini, olive oil, avocado, nuts or seeds)
One sauce (hummus, peanut dressing, lemon-tahini, soy-ginger or cashew cream)

Mix and match endlessly.

Disclaimer

This meal plan is intended as general guidance and should not replace personalised nutrition advice. Calorie, protein and nutrient requirements vary based on age, body size, activity level, health conditions and life stage. If you're pregnant, breastfeeding, have a medical condition or specific nutrition goals, consult your doctor or a registered dietitian before making significant dietary changes.

For the underlying nutrition principles, see the beginners guide, the high-protein guide and the B12 guide.