My 5-Step Meal Planning System to Eat More Plant-Based Meals

Interested in plant-based eating, but you’re overwhelmed and not sure where to start? These five steps are the core of my weekly plant-based meal planning (and meal prep) habit and keep my plate full or plants and my kitchen organized, each and every week.

Want new plant-based recipes in your inbox each morning?

Join my daily newsletter for one new recipe each day, as well as tips on how to plan and prep plant-based meals each week so you can make meat-free meals a lifestyle.

glass food storage bowls with tofu fajitas and rice on a white table for meal prep

💡 Why meal planning is key for going plant-based

Meal planning means different things to different people. For some, it’s meticulously prepping every meal for the week in perfectly labeled containers (goals, right?). For others, it’s simply knowing what’s for dinner so you’re not staring into the fridge at 6 p.m. while on the verge of being hangry.

The truth is, there’s no “right” way to meal plan—it’s all about finding what works for you. And I believe that if you’re interested in going plant-based, then you MUST start meal planning. Regardless of your style, a few core concepts make meal planning easier, more efficient, and less stressful: planning your meals, shopping smart, staying organized, and prepping (if that helps).

You don’t need to prep a week’s worth of lunches or batch-cook every dinner to master plant-based meal planning – I sure don’t! Instead, I focus on the core essentials each week that keep my kitchen organized and then add on extras (like meal prep) to make my life easier…when I have the time.

1️⃣ Make a Plan

kale, orzo, butternut squash, shallot, and pumpkin seeds in a big salad bowl — Butternut Squash Kale Orzo, one of my favorite new recipes to meal plan

The foundation of meal planning is, well, planning! Set aside some time—whether it’s on the weekend, your day off, or whenever works for you—to map out your meals. Decide what you want to focus on. Do you just want to try one new plant-based meal this week on a meat-free Monday? Are you keeping it simple with just dinners? Or are you going all-in with breakfast, snacks, lunches, and desserts?

Once you’ve decided, write it down. Stick it on your fridge, jot it in a planner, or log it into a meal-planning app (try out my Veg Prep Club for access to my app!). Having a plan helps you avoid decision fatigue during the week and ensures you’re prepared when life gets busy, especially if you’re new to plant-based eating.

💡 Pro Tip: Check your pantry, fridge, and freezer before you plan. Those lentils you bought on sale? The leftover marinara sauce in the freezer? Building meals around ingredients you already have saves money and reduces food waste.

2️⃣ Make a Grocery List

fresh peppers, cilantro, and bowls of water, vinegar, salt, and sugar on a white marble table — Write down all of your ingedients so you don’s miss a thing!

Once your vegan meals are planned, create your grocery list. A well-organized list is your best friend for efficient shopping. Write down everything you’ll need, but first check your pantry, fridge, and freezer. (Do you really need another can of black beans? Probably not.)

Pro Tip: Organize your grocery list by store sections—produce, pantry staples, refrigerated items, and frozen goods. This makes shopping quicker and prevents impulse buys in the snack aisle. Need a template for meal planning? Download my 4-Day Plant-Based Meal Plan to get access to my weekly templates.

3️⃣ Store Your Food Properly

glass food jars filled with dried bulk food on a wooden table with a green plant

A little post-grocery organization goes a long way in helping your plant-based meal plan succeed. Properly storing your ingredients keeps them fresh and makes cooking easier throughout the week.

Produce: Wash and prep hearty veggies like carrots, celery, or kale right away. Store them in reusable bags or containers to keep them crisp. For herbs, trim the stems and store them in a jar of water in the fridge.
Dry goods: Transfer grains, nuts, and seeds to airtight containers to keep them fresh and prevent spills.
Freezer items: Label everything clearly with the date so you know what’s in there and when you froze it.

This step doesn’t take long, but it sets you up for success to stick with plant powered eating when it’s time to cook.

4️⃣ Prep It Up (Optional, but Helpful!)

cut celery and green onions with carrots on a white cutting board

Meal prep can be a game-changer, especially when trying to go plant-based, but it’s not mandatory. If you have the time, a little prep work upfront can make your vegan weeknight dinners come together faster and easier.

Chop veggies: Wash, peel, and dice vegetables you’ll use throughout the week. Store them in airtight containers for easy grab-and-go cooking.
Cook staples: Make a big batch of grains like quinoa, rice, or farro and store them in the fridge. These can be the base for grain bowls, side dishes, or quick stir-fries.
Snack attack: Prep your snacks ahead—portion out trail mix, chop fruit, or pre-pack hummus and veggie sticks.
Make-ahead sauces: Blend a plant-based dressing or sauce to drizzle over bowls, salads, or roasted veggies.

Even 30 minutes of prep can save you hours during the week.

5️⃣ Stay Organized, Keep Going

sweet potato carrot soup in two black bowls on a dark wood table with a floral napkin

Meal planning works best when you have a system that keeps things running smoothly. Good organization ties everything together and helps you stick to your plan, and to your new eating goals.

Keep your menu visible: Whether it’s a printed menu on the fridge or a digital note, make sure you can see it easily.
Be realistic: If you know Wednesdays are your busiest day, don’t plan an elaborate meal you’ve never cooked before. Opt for something simple, like a stir-fry or a slow cooker recipe.
Use leftovers wisely: Plan for leftovers to save time later in the week. A big pot of vegan chili on Monday can become loaded chili bowls or stuffed sweet potatoes on Wednesday.

Flexibility is key, too. Your plan doesn’t have to be set in stone—it’s okay to swap meals or adjust as life happens.

Meal planning plant-based meals doesn’t have to mean spending your Sunday batch-cooking for hours (unless you love that!). It’s about creating a system that works for you—whether that’s writing down your dinner plans, organizing your groceries, or prepping a few staples ahead of time. The key is to focus on the core concepts: plan your meals, shop smart, store your food properly, prep if it helps, and stay organized.

However you approach it, meal planning makes eating well during the week easier, less stressful, and more delicious. You’ve got this!