Easy Vegan Dinner Recipes For The Week – High Protein & Delicious

Introduction:

Easy Vegan Dinner Recipes are the perfect solution for anyone looking to eat healthier, save time, and stick to a budget—all without sacrificing protein. Whether you’re a seasoned vegan or just starting your plant-based journey, this weekly dinner guide is designed to make your life easier. Each meal is packed with protein, made with accessible ingredients, and quick to prepare.

And if you’re looking for even more affordable options, check out our budget-friendly dinners that align with a healthy plant-based lifestyle. For additional inspiration, don’t miss this great BBC Good Food guide on cheap high-protein meals.

Let’s dive into a week of easy, protein-rich vegan dinners that are both satisfying and delicious.

1. Why High-Protein Matters in a Vegan Diet

Alright, let’s get cookin’! When you’re crafting meals without meat, protein becomes your kitchen MVP. It’s not just about building muscle — though it’s great for that too — it’s also the fuel behind energy, metabolism, and keeping your body running smooth as olive oil on a hot pan.

Now, you don’t need steak to stack your protein. Nature’s pantry is packed with powerful ingredients like lentils, tofu, tempeh, chickpeas, and quinoa — each bringing its own texture, flavor, and nutritional punch to the table. Tofu and tempeh? Perfect for stir-fries or grilled skewers. Chickpeas? Roast ’em, mash ’em, toss ’em in a stew. And don’t even get me started on quinoa — it’s a complete protein and cooks up faster than you can say “dinner’s ready!”

But here’s the secret sauce: balancing your macros. You want your plate to include quality proteins, healthy fats (hello, avocado), and complex carbs like sweet potatoes or brown rice. That’s how you create meals that don’t just taste good — they feel good. Let’s keep it protein-rich and plant-powered, one dish at a time.

2. Monday to Wednesday Vegan Dinner Plan

Monday – Chickpea Coconut Curry

Description:
This creamy, protein-packed curry is ready in just 20 minutes and delivers rich flavor with minimal effort. It’s the perfect meatless Monday meal — warm, comforting, and super budget-friendly.

Ingredients:

• 1 can chickpeas (drained and rinsed)
• 1 can coconut milk
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 tbsp curry powder
• 1 tsp turmeric
• 1/2 tsp chili flakes (optional)
• Salt & pepper to taste
• Olive oil for cooking
• Fresh cilantro & lime (for garnish)

Instructions:

1. Heat olive oil in a skillet over medium heat. Sauté onion and garlic until soft.
2. Add curry powder, turmeric, and chili flakes. Stir for 1 minute to release aroma.
3. Add chickpeas and coconut milk. Simmer for 10–12 minutes.
4. Season with salt and pepper. Serve over rice or quinoa.
5. Top with fresh cilantro and a squeeze of lime.

Tuesday – Tofu & Veggie Stir-Fry

Description:
A colorful stir-fry packed with crisp vegetables and golden tofu cubes, offering a delicious balance of textures and a satisfying plant-based protein punch.

Ingredients:

• 1 block firm tofu (pressed and cubed)
• 1 bell pepper (sliced)
• 1 cup broccoli florets
• 1/2 cup edamame (optional)
• 2 tbsp low-sodium soy sauce or tamari
• 1 tbsp sesame oil or olive oil
• 1 tsp grated ginger
• 2 cloves garlic (minced)

Instructions:

1. Heat oil in a non-stick pan or wok. Sear tofu until golden and crisp. Remove and set aside.
2. Add more oil if needed, then sauté garlic and ginger.
3. Add all veggies and stir-fry for 4–6 minutes.
4. Add tofu back, pour in soy sauce, and stir to coat
5. Serve hot with rice or noodles.

Wednesday – Lentil & Spinach Stew

Description:
This easy one-pot meal is hearty, flavorful, and budget-friendly — packed with protein from lentils and nutrients from spinach. A comforting dinner for busy midweek nights.

Ingredients:

• 1 cup dried lentils (or 1 can, rinsed)
• 1 cup frozen spinach (or fresh)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 can diced tomatoes
• 1 tsp curry powder
• 1/2 tsp cumin
• Salt & pepper to taste
• Olive oil for cooking
• 2 cups vegetable broth

Instructions:

1. Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
2. Add curry powder, cumin, salt, and pepper. Stir for 1–2 minutes.
3. Add lentils, diced tomatoes, and broth. Bring to a boil.
4. Reduce heat and simmer for 25–30 minutes (or 10–15 if using canned lentils).
5. Stir in spinach and simmer for 5 more minutes.
6. Serve with whole-grain bread or brown rice.

3. Thursday to Saturday Vegan Dinner Plan

Thursday – Black Bean Tacos with Avocado

Description:
Quick, colorful, and satisfying — these tacos are a fantastic source of fiber and protein, made with pantry staples and ready in under 20 minutes. The creamy avocado and zesty lime bring it all to life!

Ingredients:

• 1 can black beans (drained and rinsed)
• 1/2 tsp cumin
• 1/2 tsp smoked paprika
• Salt & pepper to taste
• 1 avocado (sliced)
• 1 tbsp olive oil
• 6 corn tortillas (gluten-free option)
• Fresh cilantro & lime wedges
• Optional toppings: shredded lettuce, salsa, red onion

Instructions:

1. Heat olive oil in a skillet. Add black beans, cumin, paprika, salt, and pepper. Sauté for 5–7 minutes.
2. Warm tortillas in a pan or microwave.
3. Fill each tortilla with the black bean mix, avocado slices, and optional toppings.
4. Finish with chopped cilantro and a generous squeeze of lime.

Friday – Creamy Mushroom Quinoa

Description:
This rich and savory one-pan dish is loaded with umami from mushrooms and packs a protein punch thanks to quinoa. Creamy, dairy-free, and comfort-food approved!

Ingredients:

• 1 cup quinoa (rinsed)
• 2 cups vegetable broth
• 2 cups sliced mushrooms (cremini or button).
• 1 small onion (chopped)
• 2 cloves garlic (minced)
• 1/2 cup coconut milk
• 1 tbsp olive oil
• Salt, pepper & thyme to taste

Instructions:

1. Sauté onion and garlic in olive oil until translucent.
2. Add mushrooms and thyme, cooking until soft and golden.
3. Stir in rinsed quinoa, then add vegetable broth. Bring to a boil, then cover and simmer 15 minutes.
4. Once quinoa is fluffy and liquid is absorbed, stir in coconut milk. Simmer 3–5 minutes.
5. Season to taste and serve warm.

4. Saturday – Vegan Spaghetti with Lentil Meatballs

Description:
A delicious twist on a classic! These hearty lentil meatballs are full of flavor, fiber, and protein — served over whole-wheat spaghetti and a rich herb-infused tomato sauce.

Ingredients: For the lentil meatballs:

• 1 cup cooked lentils
• 1/2 cup oats or breadcrumbs
• 1 tbsp tomato paste
• 1 tsp garlic powder
• 1/2 tsp oregano
• Salt & pepper to taste

For the sauce & pasta:

• 1 jar tomato basil pasta sauce (or homemade)
• 1 package whole-wheat spaghetti
• Olive oil for sautéing

Instructions:

1. Preheat oven to 375°F (190°C). In a bowl, mash lentils and mix in all meatball ingredients.Shape into balls and place on a baking sheet.
2. Bake for 20–25 minutes until firm and browned.
3. Cook spaghetti according to package instructions.
4. Heat pasta sauce in a saucepan. Add lentil meatballs and simmer for 5 minutes.
5. Serve over spaghetti and top with fresh basil or nutritional yeast.

5. Make-Ahead & Meal Prep Tips

Planning ahead is the secret sauce to staying consistent with a plant-based lifestyle. These simple prep strategies help you save time, reduce waste, and avoid last-minute takeout.

Cook Grains in Bulk

Description:
Having cooked rice, quinoa, or couscous ready in the fridge is a total game-changer for fast, filling dinners. They act as the perfect base for curries, stir-fries, bowls, and salads.

Chef’s Tip:

• Cook 2–3 cups of your favorite grain and store in airtight containers.
• Keeps well in the fridge for 4–5 days or freezer for up to 1 month.
• Reheat with a splash of water to bring back that fresh texture.

Freeze Tofu, Stews, and Soups

Description:
Batch-cooked meals and frozen tofu save serious time. Freezing tofu changes its texture, making it firmer and better at soaking up sauces — perfect for stir-fries or grilling.

Chef’s Tip:

• Drain tofu, wrap in paper towels, and freeze for a firmer bite. Thaw before use.
• Double your stews and soups, then freeze in single-serve containers for quick weekday lunches or lazy dinners.
• Label and date everything—future you will be grateful!

Keep Chopped Veggies & Sauces Ready

Description:
Spending 30 minutes on prep every Sunday (or your day off) can cut your dinner time in half during the week. Think of it as your mise en place — the culinary key to smooth cooking!

Chef’s Tip:

• Chop onions, bell peppers, carrots, and broccoli ahead of time.
• Store in airtight containers or reusable bags in the fridge for up to 4 days.
• Prep tahini dressing, peanut sauce, or hummus to drizzle on bowls or wraps..

6. How to Stick to Your Weekly Vegan Dinner Plan

Even the best meal plan can fall apart without a little structure. These simple tips will help you stay consistent, eat healthy, and actually enjoy the process — no burnout, no boredom.

Batch Cook on Sunday

Description:
Spend an hour or two on Sunday prepping your proteins, grains, and veggies. This single session sets the tone for a stress-free week full of nourishing dinners.

Chef’s Tip:

• Pick 2–3 dinner bases like lentils, tofu, or beans and cook in bulk.
• Prep sauces (like cashew cream, tahini, or curry) to mix things up fast.
• Store meals in portioned containers to make grab-and-go super easy.

Mix-and-Match to Avoid Boredom

Description:
Eating plant-based doesn’t mean eating the same thing every day. Use your prepped ingredients to build different meals throughout the week — it keeps things fresh and fun!

Chef’s Tip:

• Quinoa + roasted veggies = a warm bowl on Monday, then a cold salad on Thursday.
• Turn leftover curry into wraps, or repurpose tofu into rice bowls or stir-fry.
• Keep flavor exciting with rotating sauces and fresh herbs.

Track Meals with a Free Printable Planner

Description:
Staying organized is easier when it’s visual! Use a weekly planner to lay out dinners, note leftovers, and jot down ideas for next week — all while keeping your grocery list in check.

Chef’s Tip:

• Use a color-coded system to track dinner themes (e.g., Curry Night, Taco Tuesday).
• Stick the planner on your fridge for daily motivation.
• Add a “Use Me First” section to reduce food waste.

Conclusion: Nourishing, Simple, and Full of Plant Power

Easy vegan dinner recipes for the week can be both delicious and protein-packed — no compromise needed. With a thoughtful plan, a little batch cooking, and creative mix-and-match options, sticking to your plant-based goals becomes second nature. From Monday’s comforting chickpea curry to Saturday’s hearty lentil meatballs, you’ve got everything you need to nourish your body and delight your taste buds.

Need more inspiration for affordable plant-based meals? Explore more budget-friendly dinner ideas on our blog.

Still hungry? Get inspired with these cheap high-protein meals from BBC Good Food.

Here’s to a week of easy, wholesome, and satisfying vegan dinners — happy cooking!