Here’s a 7-Day Vegan Menu for the season! This plant-based meal plan includes a week’s worth of tasty, healthy, easy-to-make breakfasts, lunches, dinners, and desserts.
What would you like in future vegan plant-based menus? Please mention it in the comments below!
7 Day Vegan Menu for October
Here are 28 recipes for a plant-based week of delicious meals. There are 7 each of breakfast, lunch, dinner, and dessert recipes. Mix and match for a more personalized menu!
Mix and match these tasty plant-based breakfasts to get your day started in a healthy and delicious way!
Breakfast: Vegan Apple Pie Baked Oatmeal
This Vegan Apple Pie Baked Oatmeal is cozy, warm, and chock full of Fall vibes. Made with sweet apples and rolled oats, this healthy meal prepped breakfast will warm your tummy and satisfy you for several hours with minimal effort.
Lunch: Savory Roasted Butternut Squash Soup
Dinner: Thai Massaman curry
Emphatically the king of curries - This Thai Massaman curry is a warm, comforting curry that is perfect for any night of the week. You don’t need a lot of time or ingredients to make this a delicious treat the whole family will love. Add additional veggies and make this a complete, wholesome convenience meal you’ll be making over and over again!
Dessert: Pumpkin Chocolate Chip Muffins a Vegan Recipe for Fall
Pumpkin Chocolate Chip Muffins are a delicious snack or dessert for fall. They're easy and simple to make, and this recipe is both vegan and gluten-free. It has all the tasty flavors of the season ... a bit of pumpkin, some walnuts and pecans, and cranberries. Chocolate, of course, is yummy year-round!
Adjust this vegan meal plan to fit your schedule and your nutritional needs. You may want a lighter dinner and a more hearty lunch. Simply switch the two meals and enjoy.
Chocolate Chip Cookie Pancakes Vegan Gluten-Free
Sweet and delicious, this chocolate chip pancake is like dessert for breakfast (but it's good for you!).
Lunch: Vegan Pumpkin Carrot Soup in Instant pot
Fall weather is slowly creeping in and all we need is some comforting, heartwarming soup. So here is Vegan Pumpkin Carrot soup made in an Instant pot.
Dinner: Vegan Pumpkin Mac & Cheese With Kale
An autumnal twist on a classic. Super creamy mac 'n' "cheese" with pumpkin and kale.
Dessert: Mini Apple Pies with Caramel V, GF
These delicious mini apple pies have an oatmeal cookie crust and are covered in an easy caramel sauce.
Your appetite may be larger or smaller than what's listed here. If it's larger and you need more, just add dishes to fill out your day. Mix and match and combine how it works the best for you!
Banana Oatmeal Breakfast Cookies
These wholesome yet delicious banana oatmeal breakfast cookies are gluten-free, vegan, soft and full of spiced banana flavor. An easy cookie recipe to throw together on a Sunday for breakfast all week!
Lunch: Instant Pot Creamy Vegan Wild Rice Soup
You’ll be amazed at how creamy & flavorful this soup is. And with an instant pot, it’s so easy to prepare a big batch for a crowd or enough to freeze for several dinners.
Dinner: Quinoa Tacos with Beans
Who’s ready for taco Tuesday? These quinoa tacos with beans are delicious and easy to make!
Dessert: Gluten-Free Pumpkin Bars
Moist, cake-like pumpkin bars that are gluten-free and vegan! Packed with fall spices to make a delicious afternoon snack or dessert.
If this is your hump day, yeah for you! We can do this! Try these recipes for a simple day of healthy food.
Breakfast: Broccoli Smoothie with Carrot & Pineapple
This breakfast smoothie gives you your 5-a-day in one glass! With lemon, ginger, pineapple, and broccoli.
Lunch: Moroccan Carrot Red Lentil Soup
Moroccan Carrot Red Lentil Soup is a meatless soup recipe packed full of flavor! Cumin, turmeric, coriander, paprika and cinnamon compliment the red lentils and carrots, creating a creamy, filling soup.
Dinner: Crispy Crusted Baked Tofu Vegan Recipe
Easy crusted tofu is tasty and easy! Packed with protein it's great with sides or on a sandwich!
Dessert: Healthy Vegan Pumpkin Cheesecake
This easy and healthy No-Bake Vegan Pumpkin Cheesecake Recipe only takes 10 minutes of hands-on preparation and is paleo, gluten-free & dairy-free.
Farmer's markets and small local farms can be great places to find fall produce, often at bargain prices. Squashes, like butternut and acorn, are delicious and easy to prepare.
Breakfast: Vegan Pumpkin Cinnamon Rolls
Incredibly soft vegan pumpkin cinnamon rolls perfect for breakfast during Fall. They're packed with pumpkin spice and pecans and have a dreamy cream cheese frosting!
Lunch: Fall Harvest Salad
This healthy vegan salad features all the best Fall and Winter ingredients. Topped with maple tahini dressing, it's a standout salad that's always a hit!
Dinner: Fall Harvest Bowls with Creamy Poppyseed Dressing
Fall Harvest Bowls with Creamy Poppyseed Dressing is an ultra-nourishing, 30-minute vegan meal that beautifully showcases seasonal produce and pantry staples, but can be enjoyed year-round. A bed of baby spinach and arugula houses a hearty melange of black glutinous rice, chickpeas, fresh apples, and shredded carrots — topped off with a tahini-based Creamy Poppyseed Dressing, dried cranberries, and roasted pecans.
Dessert: Maple Tahini Double Chocolate Muffins Small Batch V, GF
The nutty flavor of the tahini and delicious chocolate are a natural pair!
What are your favorite fall fruits and vegetables?
Breakfast: Easy Avocado Apple Toast with Maple Cream Vegan Recipe
Avocado toast is a healthy and super simple way to start the day!
Lunch: Roasted Vegetable Soup
This roasted vegetable soup is so delicious and super easy to make. Your family will love this meal and it’s fabulous the next day for leftovers, too!
Dinner: Instant Pot Chipotle Pumpkin Vegan Chili
Easy fall flavors combine for a hearty chili that's perfect for dinner.
Dessert: Sweet Potato Banana Mug Cake Vegan GF Recipe
This is almost like a cross between cake and pudding. It uses mainly sweet potato so is super healthy!
The week goes by so fast! I hope you've enjoyed this selection of vegan and plant-based meals! If you have suggestions or something you'd like to see in a menu, comment below!
Baked Stuffed Apples
These vegan stuffed baked apples feature a pecan oatmeal filling and are incredible served with vanilla ice cream for a stunning dessert any time of year.
Radish Avocado Sandwich Quick Easy Vegan Plant Based Lunch
Lots of flavor here!
Dinner: Mushroom Dumplings w/ Spicy Black Garlic Soy Sauce
Vegans and carnivores alike will love these mushroom dumplings filled with a mixture of Shiitake mushrooms, cabbage, water chestnuts, and fragrant garlic and ginger, then dipped in a spicy black garlic soy sauce.
Best Vegan Pumpkin Ice Cream
This creamy Vegan Pumpkin Ice Cream recipe tastes like frozen pumpkin pie! It uses coconut milk as the base, so it’s completely dairy-free.
Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.