Hearty Whole-Food Vegan 7-Day Meal Plan (No Nightshades, No Onion/Garlic)

Notes: 3000 kcal/day target; mostly whole foods; mixes quick and elaborate meals; avoids nightshades, onion, garlic, and minimizes tomato. Uses your staples (red lentils, tofu, mung beans, butternut squash, basmati rice, sourdough, oats, apples, bananas). Each day includes breakfast, lunch, snack, dinner, and optional evening snack to reach ~3000 kcal—adjust portions to meet exact needs.

Day 1

• Breakfast: Oat porridge with mashed banana, chopped apple, toasted walnuts, chia seeds, maple syrup, cinnamon, pinch of salt (use 1.5 cups oats, 2 cups plant milk).
• Lunch: Warm mung bean salad — cooked whole green mung beans, roasted butternut squash cubes, spinach, chopped cucumber, toasted pumpkin seeds, lemon-tahini dressing (tahini, lemon juice, water, salt, maple).
• Snack: Sourdough avocado toast substitute — smashed avocado with lemon, hemp seeds, cracked pepper on 2 slices sourdough; apple.
• Dinner: Red lentil and coconut dal (skip onion/garlic): sauté grated ginger, turmeric, cumin seeds in oil, add rinsed red lentils, coconut milk, water, salt, simmer; serve over basmati rice. Side: steamed greens dressed with lemon and toasted sesame.
• Evening snack: Banana peanut butter smoothie (banana, peanut butter, oats, plant milk, a date).

Day 2

• Breakfast: Savory buckwheat oats: cooked oats or buckwheat, mashed silken tofu, nutritional yeast, steamed kale, sesame oil, soy-free tamari (if tolerated) or coconut aminos, toasted sesame seeds.
• Lunch: Tofu and roasted root bowl — cubed baked tofu (marinated in tamari, maple, ginger), roast carrots and parsnips, baby spinach, quinoa or basmati rice, sprinkle of chopped almonds.
• Snack: Trail mix (raisins, almonds, sunflower seeds) + apple.
• Dinner: Coconut red lentil stew with roasted eggplant substitute — roast sliced butternut squash and mushrooms tossed in olive oil and za'atar; serve the stew over rice with squash/mushrooms on top.
• Evening snack: Warm baked apple with cinnamon and chopped walnuts, drizzle maple.

Day 3

• Breakfast: Overnight oats with mashed banana, almond butter, chia seeds, cinnamon, topped with sliced apple.
• Lunch: Mung bean and carrot patties: pulse cooked mung beans with grated carrot, flax egg, oat flour, cumin, pan-fry in olive oil; serve on sourdough with tahini-lemon sauce, side salad (greens, cucumber, grated beet).
• Snack: Hummus (no garlic—use roasted red pepper sparingly if tolerated or skip; make chickpea-based without garlic, add lemon, tahini, cumin) with sliced cucumber and carrot sticks.
• Dinner: Stir-fried tofu and greens with ginger, tamari, sesame oil, served with basmati rice and toasted sesame seeds.
• Evening snack: Banana oat cookie (quick: mashed banana + oats + raisins baked).

Day 4 (More elaborate)

• Breakfast: Baked oatmeal casserole with apples, chopped walnuts, ground flax, cinnamon, plant milk (slice and serve with maple and yogurt).
• Lunch: Lentil-walnut “meat” loaf (red lentils + toasted walnuts + oats + herbs), oven-roasted butternut, baby greens, mustard-tahini dressing.
• Snack: Sliced pear and almond butter.
• Dinner: Mung dal khichdi-inspired bowl: split mung or whole mung cooked with turmeric, ginger, cumin, then mixed with basmati rice; top with pan-roasted tofu cubes and spiced yogurt (plant-based) drizzle.
• Evening snack: Warm spiced milk (plant milk) with a spoonful of date syrup.

Day 5

• Breakfast: Smoothie bowl: blended banana, oats, spinach, soaked cashews, plant milk; top with sliced apple, pumpkin seeds, coconut flakes.
• Lunch: Grain bowl — basmati rice, roasted Brussels sprouts, roasted butternut, sautéed greens, sesame-tahini drizzle, chopped toasted peanuts.
• Snack: Sourdough toast with almond butter and sliced banana.
• Dinner: Red lentil patties in lettuce wraps with cucumber-apple slaw (lemon, grated apple, olive oil) and a drizzle of tahini.
• Evening snack: Small bowl of natural trail mix and dried apricot.

Day 6 (Elaborate dinner)

• Breakfast: Warm millet/oats porridge with chopped apples, raisins, cinnamon, tahini swirl.
• Lunch: Mung bean soup with ginger, turmeric, carrot, celery, herbs; serve with sourdough.
• Snack: Roasted spiced chickpeas (no garlic) + orange.
• Dinner: Stuffed roasted butternut squash: roast halved squash, fill with mixture of spiced basmati rice, sautéed mushrooms, crumbled baked tofu, chopped herbs, toasted pine nuts; drizzle lemon-tahini. Side: simple arugula-pear salad (or other greens).
• Evening snack: Banana with tahini and cacao nibs.

Day 7

• Breakfast: Tofu scramble (no onion/garlic): crumbled tofu sautéed with turmeric, nutritional yeast, chopped spinach, diced mushrooms, bell-pepper substitute like zucchini, served with sourdough.
• Lunch: Lentil salad with roasted root veg, arugula, walnuts, lemon vinaigrette.
• Snack: Oat pancakes (banana + oats) topped with apple compote.
• Dinner: One-pot basmati rice with mung beans and roasted vegetables—season with ginger, cumin, coriander; finish with chopped herbs and toasted seeds.
• Evening snack: Warm baked banana with almond butter.

Portioning and calorie tips

• To reach ~3000 kcal/day, use larger portions and energy-dense add-ons: 1.5–2 cups cooked grains per meal, 1–2 servings of nuts/seeds per day (2–4 tbsp each), 2–4 tbsp nut butter daily, 1–2 full-fat coconut milk servings (in curries/dals), and generous olive/tahini dressings.
• Example day composition target: Breakfast 700–800 kcal, Lunch 800–900 kcal, Snack 150–300 kcal, Dinner 900–1000 kcal, Evening snack 150–250 kcal.

Shopping and prep suggestions

• Batch-cook: large pot of red lentils and/or mung beans; roast a tray of butternut and root veg twice weekly; bake extra tofu; cook a big pot of basmati rice to use across meals.
• Flavor notes: use ginger, turmeric, cumin, coriander, mustard seed, za'atar, lemon, tahini, nutritional yeast, fresh herbs (cilantro, parsley) and toasted seeds/nuts to add richness without nightshades or alliums.

Would you like a printable grocery list and exact recipes for two more elaborate dinners (Day 4 loaf and Day 6 stuffed squash) with measurements and step-by-step cooking times?