If you’ve ever wondered what vegans actually eat or assumed it’s all salads and sad tofu – I’m here to gently prove you wrong. 

Whether you’re halfway to vegan, just starting to experiment or simply curious, I thought I’d share a full week of what I really eat as a plant-based eater. No filters, no fancy food styling, just the stuff I genuinely eat day to day. 

Spoiler: it involves crisps, biscuits and a fair amount of Weetabix. 

• I’m not much of an early riser so weekday breakfasts are quick and easy, and weekends are when I get to slow down with a proper brunch 

• Snacks? Yes please. I’m a grazer – usually fruit (lots of apples and bananas), a handful of nuts, and more biscuits than I’d like to admit 

• I love cooking once and eating twice. Leftovers are lifesavers when lunch rolls around 

• My partner has introduced me to some incredible naturally vegan Indian dishes which I now make regularly (like Poha and Tofu Bhurji – both featured below!). There are so many naturally vegan dishes to explore from other cultures – proving that this way of eating isn’t anything new! 

Let’s get into the food… 

Monday 

Breakfast: Weetabix with warm soya milk and a sprinkle of sugar 
Lunch: Meal Deal – Sainsbury’s VLT (vegan bacon, lettuce & tomato), Original Hula Hoops and a Dr Pepper 
Tea: Sweet and sour tofu with rice 

💬 A classic start to the week – sweet and sour tofu is super satisfying and perfect for leftovers. 

Tuesday 

Breakfast: Same again – Weetabix, warm soya milk, sugar 
Lunch: Leftover sweet and sour tofu 
Tea: Lentil spaghetti Bolognese 

💬 I bulk out the spag bol with carrots, celery and tinned lentils. Cheap, hearty and perfect for batch cooking. 

Wednesday 

Breakfast: Peanut butter on toast 
Lunch: Greek-style salad with tofu, olives, cucumber, tomato and dressing 
Tea: Stir-fry 

💬 Stir-fries are great for using up stray veg. Chuck in tofu, garlic and soy sauce and you’ve got dinner in under 15 minutes. 

Thursday 

Breakfast: Marmite on toast (yes, I’m a fan!) 
Lunch: Leftover spag bol 
Tea: Tofu Bhurji with naan 

💬 Tofu Bhurji is one of my absolute favourites – it’s like a spiced scrambled tofu and so flavourful. Big thanks to my partner for introducing me to this one. 

Friday 

Breakfast: Weetabix (you’re sensing a theme, right?) 
Lunch: Leftover Tofu Bhurji 
Tea: Bangers and mash with onion gravy 

💬 Plant-based sausages have come a long way, and the Richmond ones are a staple in our house. I pair them with buttery mash and rich onion gravy – the ultimate comfort food. 

Saturday 

Brunch: American-style pancakes topped with banana and strawberries 
Tea: Beans alla vodka with garlic flatbread 

💬 A quiet weekend = brunch time! Pancakes are a once-in-a-while treat and super easy to veganise. And yes, vodka in beans works – it’s creamy, tangy and perfect with garlic bread. 

Sunday 

Brunch: Poha (a spiced, flattened rice dish from India) 
Tea: Jacket potato with baked beans and a simple salad 

💬 Poha is a beautiful, light but comforting brunch dish. My partner makes it best, but I’m slowly learning. 

This was a pretty average week for me – nothing fancy, just good, comforting food with a mix of fresh and convenience ingredients. 

Being vegan (or even halfway there!) doesn’t mean reinventing your diet overnight. Most of my meals are built around familiar things: pasta, potatoes, rice and lots of veg. I just swap in plant-based ingredients and try to keep it simple and enjoyable. 

If you’re on your own plant-based journey, I hope this gives you some inspiration – or at least proves that you don’t need a spiraliser and a pantry full of superfoods to eat well.