A 7-Day Vegan Family Meal Plan That Covers B12, Iron, Calcium and Omega-3

Most vegan meal plans online are written for one adult who wants to lose weight. This one is for a family: one dinner that a toddler, a ten-year-old, a teenager, and two tired parents can all eat, built so that by Sunday night everyone has covered the nutrients that actually need covering on a plant-based diet.

It is not fancy. It is meant to be cooked on a Tuesday.

The three daily habits the plan is built on

Before the menu, the three things that do most of the nutritional work:

Fortified soy or pea milk is the house milk. Cereal, porridge, smoothies, sauces. This quietly delivers calcium (300–450 mg per cup), protein (7–8 g), and usually B12 and vitamin D.
Legumes or soy appear in lunch and dinner. Lentils, beans, chickpeas, tofu, tempeh, hummus, peanut butter. This covers iron, zinc, and protein.
Something with vitamin C at iron-rich meals. Tomato sauce, peppers, citrus, berries, broccoli. This can multiply iron absorption several-fold.

Plus two non-negotiables that are not meals: a B12 supplement for everyone (food alone is not reliable enough for children — here is why), and vitamin D for the kids, as most pediatric bodies recommend regardless of diet.

The week

Breakfasts and lunches rotate; dinners are the main event. Portions scale to the person — a toddler gets a small bowl of the same thing.

Monday

Breakfast: Porridge made with fortified soy milk, ground flaxseed, sliced banana.
Lunch: Hummus and grated carrot sandwiches on whole-wheat; clementine.
Dinner: Lentil bolognese with whole-wheat pasta, side of steamed broccoli. Iron from lentils + vitamin C from tomatoes and broccoli. Toddlers love this; blend the sauce smoother for small children.

Tuesday

Breakfast: Fortified cereal with soy milk, strawberries.
Lunch: Leftover lentil bolognese.
Dinner: Tofu and vegetable stir-fry with rice — calcium-set tofu, red peppers, bok choy, sesame seeds, tamari. Calcium from tofu and bok choy, vitamin C from peppers. Cut tofu into strips for small hands.

Wednesday

Breakfast: Peanut butter toast, sliced apple.
Lunch: Bean and rice bowl with salsa and avocado.
Dinner: Chickpea and sweet potato curry with coconut milk, served with rice and a spoon of plain plant yogurt. Mild for kids — build heat at the table. Chickpeas bring iron, zinc, and protein.

Thursday

Breakfast: Smoothie — soy milk, frozen berries, spinach, hemp seeds, a date.
Lunch: Leftover curry.
Dinner: Black bean tacos with corn tortillas, salsa, shredded lettuce, lime. Self-assembly keeps toddlers and teens equally happy. Lime is the vitamin C.

Friday

Breakfast: Chia pudding made the night before with soy milk, topped with kiwi.
Lunch: Pasta salad with edamame, cherry tomatoes, olives.
Dinner: Homemade pizza on whole-wheat bases — tomato sauce, vegetables, white beans blended into the sauce for protein, nutritional yeast on top. Friday is pizza. The beans are invisible.

Saturday

Breakfast: Pancakes made with soy milk and a tablespoon of ground flax, blueberries.
Lunch: Baked potatoes with baked beans and a side salad.
Dinner: Tempeh or tofu "sausages" with mashed potato (mashed with soy milk and olive oil), peas, and onion gravy. Comfort food that covers protein and iron. Peas are surprisingly iron-rich.

Sunday

Breakfast: Tofu scramble with spinach and tomatoes on toast, nutritional yeast.
Lunch: Soup — red lentil, carrot, and tomato, blended smooth, with bread.
Dinner: Walnut and mushroom "meatballs" in tomato sauce with spaghetti. Walnuts bring omega-3 ALA; the tomato sauce brings vitamin C for the iron in the walnuts and mushrooms.

Snacks that pull their weight

Keep three of these in rotation. Each one targets a nutrient.

Snack	What it covers
Dried apricots and pumpkin seeds	Iron, zinc
Soy yogurt with chia seeds	Calcium, omega-3
Hummus with red pepper sticks	Iron + vitamin C, protein
Edamame with a pinch of salt	Protein, iron, calcium
Oat and peanut-butter energy balls	Protein, iron
Fortified plant milk, warm with cinnamon	Calcium, B12 (if fortified)

Shopping list

Pantry: red and brown lentils, chickpeas (dried or canned), black beans, white beans, baked beans, whole-wheat pasta, spaghetti, rice, corn tortillas, oats, whole-wheat flour, peanut butter, tahini, nutritional yeast, ground flaxseed, chia seeds, hemp seeds, pumpkin seeds, walnuts, sesame seeds, dried apricots, dates, canned tomatoes, passata, coconut milk, tamari, olive oil, spices (cumin, coriander, paprika, turmeric, cinnamon).

Fridge: fortified soy or pea milk (lots), calcium-set firm tofu (two blocks), tempeh, plant yogurt, plant-based sausages (optional), olives.

Fresh: onions, garlic, carrots, sweet potatoes, potatoes, red peppers, broccoli, bok choy, spinach, lettuce, cherry tomatoes, mushrooms, avocado, lemons, limes, bananas, apples, clementines, kiwi, strawberries, blueberries (frozen fine), peas (frozen), edamame (frozen), corn (frozen).

Supplements: B12 (family), vitamin D (children), and ask your pediatrician about algae DHA and iodine.

How the week adds up

This plan was built so that a typical day delivers, per person, roughly:

Protein: 20–25 g for a toddler, 60–80 g for a teenager or adult
Iron: 8–14 mg (from lentils, beans, tofu, seeds, fortified cereal)
Calcium: 800–1,300 mg (mostly from fortified milk and tofu)
Omega-3 ALA: 2–4 g (flax, chia, hemp, walnuts)
Zinc: 6–12 mg (legumes, seeds, whole grains)
B12: from supplement plus fortified milk and nutritional yeast

Exact numbers depend on what each person actually eats, which is where every meal plan on the internet quietly gives up.

The part no meal plan can do for you

A plan tells you what to cook. It cannot tell you that your four-year-old ate the pasta and left the lentils, or that your teenager had the stir-fry without the tofu, or that this week's soy milk was the unfortified one from the corner shop.

OhMyNutri closes that gap. You log each meal once — "lentil bolognese, family" — and the app distributes the nutrients across each person based on their age and portion. Every family member then has their own dashboard against their own targets: 7 mg iron for the toddler, 15 mg for the teenage daughter, 18 mg for mum. When a week runs low, you see exactly who and what, and next week's plan fixes it.

It is free on the App Store, takes two minutes to set up, and all the data stays on your phone.