Vegan meal plan for a family of 5
Cater to the nutritional needs of a larger family with our 14-day vegan meal plan for a family of five. Offering a range of wholesome and crowd-pleasing recipes, this plan ensures that everyone gets a taste of delicious and nutritious vegan meals. Simplify meal planning for your family of five with this diverse and satisfying vegan menu.
Meal plan grocery list
- Quinoa
- Brown rice
- Lentils
- Chickpeas
- Tofu
- Tempeh
- Almonds
- Nuts
- Seeds
- Spinach
- Kale
- Broccoli
- Carrots
- Arugula
- Avocado
- Cherry tomatoes
- Cucumber
- Hummus
- Whole-grain wraps
- Pita bread
- Olive oil
- Lemon
- Lime
- Vegan dressing
- Vinaigrette
- Balsamic vinegar
- Water
- Herbal tea
Article Reviewed
Meal plan overview
Cater to the nutritional needs of a larger family with our 14-day vegan meal plan for a family of five. Offering a range of wholesome and crowd-pleasing vegan recipes, this plan ensures that everyone gets a taste of delicious and nutritious vegan meals. Simplify meal planning for your family of five with this diverse and satisfying vegan menu.
Foods to eat
- Family-Friendly Buddha Bowl: Create customizable Buddha bowls with a variety of grains, veggies, legumes, and a tasty sauce.
- Vegetable Stir-Fry: Prepare a colorful and flavorful vegetable stir-fry with tofu or tempeh served over brown rice or noodles.
- Vegan Tacos: Set up a taco night with a spread of seasoned black beans, guacamole, salsa, and an array of fresh toppings.
- Chickpea and Spinach Curry: Make a family-friendly chickpea and spinach curry served with basmati rice or whole-grain naan.
- Quinoa Salad: Create a refreshing quinoa salad with a mix of vegetables, herbs, and a zesty lemon-tahini dressing.
- Vegan Pizza Night: Make homemade vegan pizzas with a variety of toppings, allowing each family member to customize their slice.
- Lentil Sloppy Joes: Prepare lentil sloppy joes served on whole-grain buns with a side of oven-baked sweet potato fries.
- Family-Favorite Pasta: Cook whole-grain pasta with a choice of tomato, pesto, or creamy cashew sauce and assorted veggies.
- Stuffed Bell Peppers: Stuff bell peppers with a mix of quinoa, black beans, corn, and salsa for a hearty and fun meal.
- Vegan Breakfast for Dinner: Enjoy a breakfast-style dinner with tofu scramble, avocado toast, and fruit salad.
✅ Tip
Utilize cost-effective ingredients like beans, rice, and seasonal vegetables to create filling and nutritious meals for your family of five.
Foods not to eat
- Excessive Processed Foods: Minimize consumption of highly processed and unhealthy vegan convenience foods.
- Unbalanced Meals: Ensure meals are well-balanced with a mix of carbohydrates, proteins, and healthy fats.
- Overly Spiced Dishes: Adjust spice levels to accommodate the taste preferences of all family members.
- Insufficient Variety: Aim for a diverse range of foods to provide essential nutrients for all family members.
- Forceful Introduction of New Ingredients: Gradually introduce new foods to avoid overwhelming family members with unfamiliar items.
- Large Portion Sizes: Serve appropriate portion sizes to prevent overeating and promote healthy eating habits.
- Hidden Allergens: Be mindful of any food allergies or sensitivities within the family when planning meals.
- Excessive Sugary Treats: Limit the intake of sugary treats to promote overall family health.
Main benefits
The Vegan meal plan for a family of 5 ensures that each member, from the youngest to the eldest, has access to nutritious, plant-based meals that are both filling and flavorful.
Fat
Carbs
Protein
Fiber
Other
How to budget on this meal plan
Focus on affordable staples like quinoa, chickpeas, and brown rice, which can be bought in bulk. Tofu or tempeh are great protein sources for larger families and can be more economical when bought in larger quantities. Opt for seasonal fruits and vegetables for better prices and freshness. Whole-grain wraps or pita bread can be a versatile and budget-friendly option. Homemade vegan pesto sauce can be made in bulk and frozen for later use.
Download the grocery list FREE
- Add & remove items
- Sort items by store aisles
- Share the list with others
Extra tips ✨
Any healthy snack ideas?
Family-friendly vegan snacks that are both healthy and enjoyable for all ages:
- Fruit kabobs with a variety of colorful fruits
- Homemade popcorn with nutritional yeast
- Mini veggie spring rolls
- Whole grain crackers with cashew cheese
- Vegan pizza bites with vegetables and vegan cheese
- Frozen banana bites dipped in vegan chocolate
- Smoothie bowls topped with fruit and granola
What should I drink on this meal plan?
For a vegan family, drinks that are universally appealing and nutritious are ideal. Homemade fruit smoothies are a favorite. Plant-based milks like soy or almond are versatile for all ages. Herbal fruit teas are a safe, caffeine-free option. Fresh vegetable juices are nutrient-packed, and water is essential for hydration.
How to get even more nutrients?
Planning a vegan diet for a family involves making sure there are options for everyone. Build meals around staples like beans, lentils, and whole grains, which are versatile and enjoyed by most. Include a variety of vegetables and fruits to ensure a wide range of nutrients. Create fun, family-friendly meals like vegan pizzas with a choice of toppings, or taco nights with different fillings like guacamole, salsa, and seasoned tofu. This approach ensures that meals are both nutritious and appealing to all family members.
Meal plan suggestions
Vegan Meal Plan for a Family of 5
This vegan meal plan is tailored to accommodate the dietary needs of a family of five while providing delicious and nutritious options.
Day 1
- Breakfast: Quinoa breakfast bowls topped with mixed berries and sliced almonds
- Lunch: Chickpea salad wraps with mixed vegetables, hummus, and a drizzle of olive oil
- Dinner: Tofu stir-fry with bell peppers, broccoli, and carrots served over brown rice
Calories: 2000 Fat: 70g Carbs: 260g Protein: 80g
Day 2
- Breakfast: Vegan smoothie made with spinach, kale, avocado, banana, and almond milk
- Lunch: Whole-grain wraps filled with mixed greens, cherry tomatoes, cucumber, and tofu or tempeh
- Dinner: Quinoa pasta tossed with vegan pesto sauce and served with a side of steamed mixed vegetables
Calories: 2100 Fat: 75g Carbs: 270g Protein: 85g
Day 3
- Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
- Lunch: Vegan Buddha bowl with brown rice, roasted chickpeas, avocado, and a variety of mixed vegetables
- Dinner: Chickpea curry served with quinoa and steamed leafy greens
Calories: 2050 Fat: 72g Carbs: 265g Protein: 82g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
Download the FREE grocery list for this meal plan
Get grocery list
Want to learn more?
⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
