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    Zen and Zaatar

    Free 7-Day Vegan Meal Plan

    Looking for an easy, flavorful vegan meal plan for the week? Whether you're just getting started or want to take the guesswork out of planning, this simple guide maps out your meals for the entire week- no stress required.

    Download my free 7-day vegan meal plan, and you'll also get a full grocery list and plant-based substitutions guide to make shopping and prep even easier.

    An image of the free 7-day vegan meal plan.

    What you'll get:

    • A 7-day plant-based meal plan with 3 different meals per day
    • 15+ easy, delicious, printable recipes for breakfast, lunch, and dinner
    • A printable grocery list to make shopping simple
    • A vegan substitutions guide to help you swap animal products with ease
    Zena Hassoun, M.S., showcasing her vegan creations.

    Hey, I'm Zena!

    I'm a vegan home cook and recipe developer with a Master of Science in Medical Health Sciences. I believe plant-based meals should be flavorful, feel-good, and simple to make.

    I created this meal plan to help you fall in love with cooking vegan food at home, without the stress.

    This vegan meal plan is easy to download and printable, so you can take it with you anywhere, from your kitchen to the grocery store.

    Want your copy?

    Headshot image of the author of Zen and Zaatar, Zena Hassoun, MS.

    Welcome!

    Hi, I’m Zena, a passionate home cook with a Master’s in Medical Health Sciences. I’ve been vegan for nearly a decade and love creating approachable, Mediterranean-inspired recipes that nourish your body and soul.

    More about me

    55+ Vegan Recipes for Real Life

    The cover image of my e-cookbook, with text overlay "Vegan is Delicious: 55+ nourishing, innovative, plant-based recipes to satisfy vegans and omnivores alike! by Zena Hassoun, M.S., creator of Zen and Zaatar."

    Tired of the same meals or relying on takeout? Vegan is Delicious is full of flavorful, plant-based recipes (with photos!) plus a 7-day meal plan to make home cooking feel effortless.

    Learn more →

    Trending Recipes 🔥

    • How to make a super flavorful tofu scramble with spinach and cherry tomatoes. Forget about “bland” tofu, this tofu scramble is bursting with umami flavor, seasoned with nutritional yeast and tahini. A great plant-based alternative to scrambled eggs, this flavorful tofu scramble recipe is sure to be a vegan breakfast favorite!
      Super Flavorful Tofu Scramble with Spinach and Tomatoes
    • This healthy vegan nutella is date sweetened
      Healthy Vegan Nutella (Date-Sweetened)
    • vegan kunafa or knafeh, a shredded phyllo and sweet cheese dessert
      Vegan Kunafa (Knafeh) | Shredded Phyllo and Sweet Cheese Dessert
    • ful medames, a syrian fava bean and chickpea breakfast salad
      Ful Medames, Syrian Style (Arabic Bean Salad) [Vegan, GF]
    • This horaa osbao (horak esbao) is a syrian pasta dish with lentils and tangy pomegranate sauce.
      Syrian Pasta with Lentils & Caramelized Onion (Horaa Osbao) | حراق اصبعه - Vegan
    • The sweet potato and chickpea quinoa bowl with brussels sprouts, pepitas, and topped with maple tahini drizzle.
      High-Protein Sweet Potato and Chickpea Quinoa Bowls
    More recipes →

    Winter

    • Flatlay image of finished vermicelli rice topped with toasted almonds and parsley, cropped square.
      Vermicelli Rice (Mediterranean Rice Pilaf)
    • A bowl of Arabic lentil soup topped with pita chips, crispy onions, and parsley, and served with lemon.
      Authentic Arabic Lentil Soup (Shorbat Adas)
    • Drizzling the maple tahini dressing with a spoon to show the texture, with the image cropped square.
      Easy Maple Tahini Dressing
    • The freekeh recipe shown with the cooked freekeh, topped with roasted cauliflower and chickpeas and drizzled with tahini.
      Simple Middle Eastern Freekeh with Cauliflower and Chickpeas
    • These vegan portobello pizzas are a healthy, dairy free way to enjoy the flavors of pizza. Also gluten-free, you can customize each portobello pizza in this recipe to your liking with vegan cheese and veggie toppings.
      Vegan Portobello Pizzas (GF)
    • This Mediterranean white bean soup is flavored with Harissa and tahini. Filled with kale, parsley, and thyme, this vegan white bean soup is hearty, flavorful, and creamy.
      Mediterranean White Bean Soup with Harissa & Tahini (Vegan)
    See more Winter →

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