Vegan Meal Plan Week 1

Hello! As I mentioned in a previous post, my husband and mom are going vegan for the month of January. That means a lot of planning and prepping for me. I have decided to share my weekly meal plans, and grocery list here to encourage or inspire others to try out the recipes and meal plans. Please leave me comments if you do.

 

Grocery List ($186 at my local Sprouts)

Zucchini noodles

Nutritional Yeast

Cashews

Walnuts

Gluten free rolled oats (or oat flour for bean balls)

Carrots ( 1 Bunch)

Parsley

Basil

Sun dried tomato

Garlic (1 Bulb)

Kidney beans (2 cans)

Garbanzo beans (5 cans)

Navy Beans (1 can)

Mushrooms (1 8ox pack)

Veggie Broth (1 Box)

Jalepeno (1)

Diced tomatoes with juices (2 Cans)

Tomato paste

Ground flax

Quality Cold-Pressed Olive oil

Avocado Oil

Sweet onions (2)

Red onions (2)

Marinara sauce ( I got Organic Sprouts brand)

Cilantro (1 bunch)

Limes (3)

Fruit

Nut butter

Rice cakes

Baking Potato or Sweet Potato (5)

Organic Spinach

Organic Romaine

red peppers (4)

cucumbers (2)

Beyond Meat Beefless crumble

Organic Frozen Corn (2 bags)

Tortillas Chips ( I got Late of July)

Salsa

(10)  avocados

Hot sauce

Tofu (2 packs)

Dave’s Killer Everything Bagels (2)

Kite Hill Almond Milk Cream Cheese (2)

Nut Milk of choice

Vegan Cheese of choice

Brown Rice

Lentils

IMG_2033

Menu:

Tuesday:

Breakfast- Tofu Scramble with toast

Snack 1: Sliced apples with nut butter

Lunch: Salad with choice of toppings and dressings

Snack 2: sliced veggies with homemade hummus

For the hummus: 1 can of rinsed and drained chick peas, add to food processor and add ¼ tsp salt, ¼ cup olive oil, and 3 cloves of garlic. Process until smooth

Dinner: Loaded Chili Baked Potatoes

 

Wednesday:

Breakfast: Dave’s Killer Bagel with Kite Hill Cream cheese and Kraut

Snack 1: fruit of choice

Lunch: Salad with choice of toppings and dressings

Snack 2: sliced veggies with hummus

Dinner: Slow cooker orange chick peas with brown rice, edamame, rep peppers, and broccoli

Thursday:

Breakfast: Lean Green Protein Smoothie

Snack 1: rice cake with peanut butter and banana

Lunch: salad or choice of leftovers

Snack 2: cherries

Dinner: Taco Salad

Friday:

Breakfast: Dave’s Killer Everything Bagel with Kite Hill Cream Cheese and Kraut

Snack 1: fruit of choice

Lunch: Avocado Toast with sautéed spinach or salad

Snack 2: veggies and hummus

Dinner: Bean Balls with red sauce over zoodles

Saturday:

Breakfast: Smoothie of choice

Snack 1: rice cake with nut butter and banana

Lunch: Taco Salad

Snack 2: fruit of choice

Dinner: Eat out

 

Recipes:

 

Tofu Scramble:

For Tofu Scramble heat skillet over medium heat, add crumbled tofu and season with salt ¼ tsp, pepper ¼ tsp,  ½ tsp garlic powder, and ¼ tsp turmeric. Add spinach if desired and serve with toasted bagel.

Chili

 

For the chili, in a large pot add 2 tbs avocado oil and sauté onions until tender (5 min), add 2 diced carrots, 1 diced red pepper, 1 8oz pack of mushrooms dices, 4 diced garlic cloves, and 1 diced jalapeño and sauté for another 5-7 minutes, stirring frequently. Next add ¼ tsp cayenne, ½  tsp salt, 2 tbs chili powder, 2 tsp cumin, 1 tsp oregano, and 4 tbs tomato paste. Next, add ¼ cup of lentils and stir to combine. Next, add 1 can of Navy beans and 2 cans of kidney beans that have been drained and rinse. Finally, add 1 ½ cup to 2 cup veggie broth and 1 tbs. balsamic. Let everything cook together over low heat for about an hour. Serve over a baked potato and top with your favorite non-dairy cheese, salsa, and smashed avocado.

 

Hummus:

 

Add 1 can rinsed and drained chick peas, ¼ olive oil, and 3 garlic cloves to a food processor and process until smooth.

 

Salad Toppings:

 

Chickpeas- Recipe Here

 

Tofu – Drain one pack of firm tofu. In a bowl combine ¼ cup Tamari and 3 tbs maple syrup. Cut the tofu in cubes and marinade in mixture for 30 minutes. Bake at 430 °F for 20 minutes.

 

Salad dressing:

 

Smash one avocado with 2 tbs maple syrup and 1 tbs Dijon. Sprinkle with salt and use half od mixture on top of salad. This is best made fresh

 

Maple Balsamic Dressing:

 

Add ¼ cup balsamic, ¼ cup water, and ¼ cup olive oil in a blender. Next add 2 tbs maple syrup, ¼ tsp salt, 3 cloves of garlic and process.

 

Bean Balls- Recipe here

 

Kung Pao Chickpeas- Recipe here

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