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
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