These recipes are largely not my own. I have a wide array of cookbooks that I draw from. If you'd like the source of anything, please let me know.
I'm also happy to answer any questions!
Vegan meal plan Jan 4-10
Monday:
Breakfast: Breakfast Quesadilla
Lunch: Burrito Bowl
Dinner: Portobello Steak with Potato
Tuesday:
Breakfast: Hummus & Tomato Pita
Lunch: Portobello Steak with potato
Dinner: Curried Rice Bowl
Wednesday:
Breakfast: Blueberry Muffin for 1
Lunch: Curried Rice Bowl
Dinner: Chinese Crunch Salad
Thursday:
Breakfast: Crumbled Blueberry Pie
Lunch: Chinese Crunch Salad
Dinner: Infinite Tofu Tacos
Friday:
Breakfast: Blueberry Muffin for 1
Lunch: Infinite Tofu Tacos
Dinner: Pad Thai Pizza
Saturday:
Breakfast: Hummus & Tomato Pita
Lunch: Pad Thai Pizza
Dinner: Chipotle and Kale Quesadilla with fried plantain
Sunday:
Breakfast: Crumbled Blueberry Pie
Lunch: Chipotle and Kale Quesadilla with fried plantain
Shopping List:
|
Produce:
Bananas (1 for meal, remainder for snacks)
1 head iceberg lettuce
3 tomato
8 green onions
1 onion
1 head garlic
2 Portobello mushrooms
2 white potatoes
1 pkg kale
2 pkg shredded cabbage
8 oz blueberries
3 carrot
1 red bell pepper
1 lime
1 plantain
|
Small Jar PB
1 pkg 8 tortillas
1 pkg pitas
1 can vegetarian refried beans
1 small package frozen corn
1 small package frozen mixed vegetables
1 small jar salsa
1 container hummus
1 small package brown rice
1 can vegetable broth
1 can chickpeas
1 small can tomato sauce
1 chipotle pepper in adobo sauce
3 oz dry pasta
Asian Ginger Dressing
Small container rolled oats
1 small container soy or almond milk
1 6 oz container vegan yogurt (optional)
|
|
If you can get Gardein Chipotle Lime or Fish filets.
|
If not, get :
1 pkg extra firm tofu
Panko
|
I haven’t listed all of the spices on the shopping list-
a lot of them are optional. Make do. I’ve listed on the list the important
things.
I also didn’t list on the shopping list basic items like
flour and baking powder- I assume you have access to those.
Every day, these meal plans are about 1000 calories. Supplement with a snack of fruit or veggies
if needed.
Monday:
Breakfast:
Breakfast Quesadilla
1 tbsp peanut butter
1 tortilla
1 banana sliced
Ground cinnamon
Directions:
Heat skillet over medium-high heat. Spread PB on half of
tortilla, top with banana and cinnamon. Fold in half. Press quesadilla on the
hot skillet and cook both sides until golden, 3-5 minutes. Cut into quarters
and enjoy!
272 calories, 9.4g
fat, 42.3g carbs, 6.5g fiber, 11.1 g sugar, 9g protein
Lunch: Burrito
Bowl
4 c. chopped lettuce
¾ c vegetarian refried beans
1 tomato, diced
2 green onions, sliced
1/3 c corn
½ c salsa
Directions:
Place cold lettuce in bowl. Top with warmed beans, diced
tomato, green onion, corn, and salsa.
337 calories, 6.4g
fat, 60g carbs, 18.5g fiber, 12.7g sugars, 17.3g protein
Dinner: Portobello
Steak with Potato
Makes 2- eat one serving now, save one
serving for lunch tomorrow
1 tsp thyme
1 tsp chives
½ tsp basil
½ c water
½ small onion, minced
1 garlic clove, minced
3 tbsp balsalmic vinegar (if you have it- if not, use soy
sauce)
2 portobello mushrooms, stems removed
Salt and pepper to taste
2 potatoes, quartered
Line a pan with a thin layer of water. Cook onion and
garlic over high heat for about 2 minutes.
Once the liquid starts to bubble, add vinegar (or soy sauce), and
spices. Reduce heat to medium, add another ¼ c of water, and bring to a boil. Add the mushrooms and cook for 5 minutes.
Gently flip mushrooms over and cook for another 5 minutes, adding more water as
necessary. Cook until mushrooms are soft
and tender. Remove from heat, sprinkle with salt and pepper.
For potatoes, add potatoes and several cups of water to a
pot. Bring to a boil, then lower the heat and simmer at low until the potatoes
are soft to the fork. Serve with salt
and pepper.
309 calories, .67g
fat, 66.57g carbs, 11.1g fiber, 7.24g sugars, 9.4g protein
Tuesday:
Breakfast: Hummus
& Tomato Pita
1 pita
¼ c hummus
1 tomato, sliced
1 green onion sliced
Black pepper to taste
Toast pita. Mix green onion with black pepper into
hummus. Slather on pita and top with tomato slices.
250 calories, 7g
fat, 30.3g carbs, 9.8g fiber, 5.1g sugars, 15.1g protein
Lunch: Portobello
Steak
Leftovers from
yesterday…
Dinner: Curried
Rice Bowl
Makes 2- eat one serving now, save one
serving for lunch tomorrow
½ c uncooked brown rice
1 c vegetable broth
1 ½ tsp curry powder
½ tsp onion powder
¼ tsp chili powder
2 Tbsp tomato sauce
8 oz stir fry vegetables
3/4c chickpeas
2 c kale
In a medium saucepan, combine rice with broth, curry
powder, onion powder, chili powder, and a dash of (if you have it ) cumin,
paprika, cinnamon, and turmeric. Cover and bring to a boil. Once boiling,
reduce heat to low and simmer undisturbed for 40-45 minutes (until rice is
fully cooked). While still hot, stir in tomato sauce. Steam veggies in
microwave, and mix with chickpeas. Steam
kale in microwave. Layer in bowls, rice on bottom, then kale, then veggies&
chickpeas.
385 calories. 4.8g
fat, 70.8 carbs, 6g fiber, 4.5 sugars, 13.9g protein
Wednesday:
Breakfast:
Blueberry Muffin for 1
3 Tbsp flour
2 tsp sugar
1 Tbsp honey
1 Tbsp almond milk
¼ tsp baking powder
2 Tbsp blueberries
Preheat oven 350F. Mix all ingredients in a bowl. Bake in
a lined muffin cup for 15-20 mins.
193 calories, 0.5g
fat, 46.3g carbs, 1.1g fiber, 27.1g sugars, 2.6g protein
Lunch: Curried
Rice Bowl
Leftovers from
yesterday
Dinner: Chinese
Crunch Salad
Makes 2- eat one serving now, save one
serving for lunch tomorrow
3 oz dry pasta
1 cup shredded cabbage
¾ cup chickpeas
1 carrot
1 red bell pepper
2 green onions
¼ c Asian Ginger dressing
Cook pasta. Drain, rinse under cold water. Set aside. In
a large bowl, toss cooked pasta with remaining ingredients and dressing. Serve
chilled.
418 calories, 4.5g
fat, 75.7g carbs, 13.3g fiber, 18.6g sugars, 18g protein
Thursday:
Breakfast:
Crumbled Blueberry Pie
½ c frozen blueberries
1 ½ Tbsp honey
1 Tbsp flour
3 Tbsp dry rolled oats
3 oz plain vegan yogurt (this is ½ an individual
container)
Preheat oven to 350F and place blueberries in dish on top
of the stove to thaw. In a small bowl, mix honey, flour, and oats together. Pat
oat mixture down on top of berries. Bake until berries are bubbling and oat
mixture is crisp- usually about 5-12 minutes. Top with yogurt and serve.
269 calories, 2.5g
fat, 54.2g carbs, 3.5g fiber, 37.4g sugars, 8.6g protein
Lunch: Chinese
Crunch Salad
Leftovers from
yesterday
Dinner: Infinite Tofu
Tacos
Makes 2- eat one serving now, save one
serving for lunch tomorrow
4 Flour tortillas (small- or 2 large)
1 batch Fried Tofu
1 c shredded lettuce
Fried Tofu:
8 oz firm tofu, drained and pressed
1/4 c flour
1 tsp garlic powder
1 tsp paprika
1 tsp salt
½ tsp black pepper
1/8 c water
½ c panko
Canola oil for frying
In one bowl, mix the flour and spices. In a second bowl
put panko. Heat ¼ inch of oil in a frying pan over medium heat. Cut tofu into
triangle slabs. Dip first in flour, second in panko, then drop in oil. Fry the
tofu in batches of 3-4 pieces for about 2 minutes each side. Set on paper
towels to drain.
If you have access to Gardein’s Chipotle
Lime Chickn fingers or the like, you can replace this step.
To assemble the tacos:
Place ¼ of the lettuce in the bottom of each taco, top
with tofu and a dollop of salsa.
Too many variables for me to calculate calories. It’s
okay.
Friday:
Breakfast:
Blueberry Muffin for 1
See Previous
Recipe
Lunch: Infinite Tofu
Tacos
Leftovers from
Yesterday
Dinner: Pad Thai
Pizza
Makes 2- eat one serving now, save one
serving for lunch tomorrow
4 tsp Peanut Butter
½ c hummus
Juice from 1 lime
Hot sauce to taste
2 pitas
2 c shredded cabbage
2 carrots, shredded
2 green onions, sliced
In a small bowl, whisk peanut butter, hummus, and lime
juice together. Add hot sauce to taste. Spread on toasted pita. Top with
shredded cabbage, carrots, onions, and a drizzle of hot sauce.
420 calories, 15.2g
fat, 60.5g carbs, 14.1g fibre, 7.1g sugars, 17.2g protein
Saturday:
Breakfast: Hummus
& Tomato Pita
See previous
recipe
Lunch: Pad Thai
Pizza
Leftovers from
yesterday
Dinner: Chipotle
and Kale Quesadilla with fried plantain
Makes 2- eat one serving now, save one
serving for lunch tomorrow
1 c vegetarian refried beans
1 Tbsp minced Chipotle in Adobo sauce
2 garlic cloves, chopped
2 c kale, steamed
2 tortillas
Heat skillet over medium-high heat. Cook garlic in thin
layer of oil. Mix garlic, chipotle, and beans together. Spread beans on half of
tortilla. Fold in half. Press quesadilla on the hot skillet and cook both sides
until golden, 3-5 minutes. Cut into quarters and enjoy!
For Plantains:
Slice plantain into 1/2 inch slices.
Heat oil in a pan, and fry plantains on each side until golden.
372 calories, 12.4g
fat, 52.3g carbs, 9.5g fiber, 15.1 g sugar, 11g protein
Sunday:
Breakfast:
Crumbled Blueberry Pie
See previous
recipe
Lunch: Chipotle
and Kale Quesadilla with fried plantain
Leftovers from
yesterday
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