Weekly Meal Plan: Egg-Less Plant-Based Meals!

Have you been wondering what to eat while plant-based and are wondering how to replace eggs? Eggs seem to be in everything, but this meal plan is here to help! This meal plan is designed for egg lovers and people who are looking to eat fewer eggs. From quiches to custards, replacing eggs in breakfast dishes and desserts seems like a huge feat. But, it is possible. Usually, tofu makes a wonderful substitute for eggs in dishes such as tofu scramble  (and remember to try a coupled of different recipes so you can find your own flavor profile that you like!), and flax or chia seeds also work well as a binder in most baking recipes. However, there are many ways to substitute eggs and these meals will have you feeling excited to eat more plant-based!

We also highly recommend downloading the Food Monster App  — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing you plant-based meals and egg-less meals for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!

Monday

Source: 15-Minute Tofu Scramble

This breakfast is a wonderful start to eating tofu because you can start with following a recipe and then adjust the seasonings to how you like them! You can even venture out and add different seasonings, too. If you’re looking to add more of an eggy flavor, add black salt, also known as kala namak!

• Breakfast: 15-Minute Tofu Scramble by Lenny Wu
• Lunch: Cauliflower Chickpea Curry by Harriet Porterfield
• Dinner: One-Pot Lemon Tahini Pasta by Katherine Vaught
• Dessert: Baklava Custard Tart by Incredible Plant-Based Desserts, Anthea Cheng

Tuesday

Source: French Toast Sticks

French toast might be one of those breakfasts you think you’ll have to stop eating, but that is not the case! Like with tofu scramble, there are so many options for how you want to make your french toast, but this recipe is one you can start with! Feel free to dip it in your favorite maple syrup and don’t forget the non-dairy whipped cream!

• Breakfast: French Toast Sticks by Alexandra/Eian Kelly
• Lunch: No-Egg Salad Sandwich by Kris Dee | Mostly Domestic
• Dinner: Simple Lentil Soup by Caroline Doucet
• Dessert: Spanish Churros by Mireille Aikman

Wednesday

Source: Brownies with Toasted Meringue

Desserts are also another thing that eggs make their way into. They’re used as binders or the whites are whipped to add fluffiness to cakes and specialty desserts such as macarons. But, there are plant-based options using flax or chia seed, or even aquafaba (the water from chickpeas) to achieve these recipes. These brownies are topped with a beautiful meringue!

• Breakfast: Savory Breakfast Tacos by Robin Browne
• Lunch: Barbecue Tofu Sandwich by Nadine Horn and Jörg Mayer
• Dinner: Beet, Cabbage, and Kidney Bean Borscht by Allie Penner
• Dessert: Brownies with Toasted Meringue by Holly Jade

Thursday

Another recipe that eggs are used in is meatballs. These meatballs are made using a variety of easy ingredients and even add sauteed mushrooms, too! For lunch, enjoy this curried egg sandwich, which will add a different twist to your usual egg salad sandwiches. And for breakfast, instead of having a breakfast sandwich with egg, try out these perfect bagels with tomato and basil!

• Breakfast: Perfect Breakfast Bagels with Tomato and Basil by Emily von Euw
• Lunch: Curried ‘Egg’ Sandwiches by Katie Culpin and Josh Bailey
• Dinner: High Protein Meal Prep Meatballs with Quinoa by Patrica Granek
• Dessert: New York Style Cheesecake by Doug McNish

Friday

Source: Italian Spinach and Tomato Quiche

Happy Friday! Enjoy this quiche for breakfast! This plant-based recipe has wonderful Italian seasoning added to it and goes well with potatoes or toast! Celebrate the last day of the week with this creamy mushroom stroganoff with your favorite pasta (make sure there are no eggs!) and end the day with this delicious silk pie!

• Breakfast: Italian Spinach and Tomato Quiche by Gabrielle St. Claire
• Lunch: Un-Chicken Salad by Casey Muir Taylor
• Dinner: Creamy Mushroom Stroganoff by Julie Zimmer
• Dessert: Chocolate Silk Pie by Azucena Noriega

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

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