Vegan Meal Plan with Pecans
Find out how to create a Superweek of plant-based vegetarian/vegan dinners using a bag of American Pecans and this vegan meal plan. This post was sponsored by the American Pecan Council, but all opinions are my own.
Having a delicious, nutritious, and simple plan for weeknight meals can make life so much easier (and tastier). We’ve come up with a week’s worth of meals with pecans that everyone will love. Using a single bag of pecans throughout the week can take your meals and snacks up a notch in both taste and nutrition.
The 5 dinner recipes in this vegan meal plan are filled with color and variety, while overlapping some ingredients to make shopping and cooking easier.
Pecans are super nutritious! Even though pecans are typically considered a dessert nut, they are extremely nutrient dense. Pecans are among the highest in “good” monounsaturated fats, and have plant-protein, fiber, flavonoids, and essential minerals.*
Pecans are super versatile. Naturally sweet and savory, pecans are a great addition to meals and snacks from breakfast to dinner. As a vegetarian, I love chopped pecans as a substitute for ground meat in tacos and bolognese pasta. They’re a good little package of plant-based protein, good fats and fiber, which helps us stay fuller longer.
Pecans are super local. I recently learned that pecans are an American original – they are the only major tree nut native to North America.
Vegan Meal Plan Recipes
This southwest-inspired recipe is easy to make in the instant pot.
This simple recipe is my favorite of the week. It’s perfect for those nights you can’t cook at all, as it can be made a day or two in advance. These flavors are so delicious together, especially with the lemon dressing.
This hearty vegetable-rich dinner is a great way to use up whatever vegetables you have on hand.
A big, bright, and fresh salad.
Don’t forget to add pecans to this dish! They add a wonderful richness and crunch.
Vegan Meal Plan Tips & Tricks
- If you shop for multiple recipes at the same time, make the dish with the most perishable ingredients first.
- Opt for in-season produce for the best price and flavor.
- Opt for local ingredient when possible.
- Add freshness with fresh herbs
- Add crunch, good fats, and plant-based protein with nuts and seeds (such as the pecan recipes shown here)
- Plan on making the simplest dishes (or meal prep recipe) on your busiest nights.
*According to the U.S. Food and Drug Administration, scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pecans, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. One serving (28g) of pecans contains 18g unsaturated fat and only 2g of saturated fat.
Stir Fry Vegetables with Pecans
Easy stir fry vegetables and pecans coated in a homemade sweet and savory orange sauce. Serve this vegetable stir fry over rice or quinoa for a great vegan dinner.
Vegetarian Stuffed Bell Peppers
Nutritious stuffed bell peppers with a Mexican spin! Colorful peppers are stuffed with quinoa, black bean, corn, and pecan "taco" filling and cooked in the Instant Pot or oven. This recipe is vegetarian, vegan, and gluten-free.
Strawberry Spinach Salad with Strawberry Vinaigrette
Baby spinach salad with strawberries, pecans, avocado and a soft cheese like feta or a vegan alternative. Don't miss this easy strawberry balsamic vinaigrette dressing. This gorgeous summer strawberry spinach salad is always a crowd-pleaser.
Tabouli (tabbouleh) with Quinoa and Chickpeas
A delicious higher protein tabouli or tabbouleh salad made with quinoa and chickpeas. Add your fresh pecans to this recipe!
Vegan Meal Prep Bowls with Broccoli, Grapes, Pecans and Quinoa
An easy meal prep recipe that makes a delicious lunch or dinner on busy days. This meal prep bowl is naturally vegetarian, vegan, and gluten-free. It's packed with quinoa, roasted broccoli, grapes, and pecans.