PLANT-POWERED 1 WEEK BEGINNERS MEAL PLAN MONDAY BREAKFAST LUNCH BERRY CHIA PUDDING BUFFALO CAULIFLOWER WRAP DINNER HIDDEN VEGGIE MAC & CHEESE BREAKFAST LUNCH HEALTHY GLOW SMOOTHIE HIDDEN VEGGIE MAC & CHEESE DINNER BUFFALO CAULIFLOWER WRAP WEDNESDAY BREAKFAST LUNCH DINNER BERRY CHIA PUDDING HIDDEN VEGGIE MAC & CHEESE APPLE WALNUT SALAD mini mid-week prep night THURSDAY BREAKFAST LUNCH BLACKBERRY PANCAKES BUFFALO CAULIFLOWER WRAP DINNER BUTTERNUT SQUASH & LENTIL CURRY FRIDAY BREAKFAST LUNCH BERRY CHIA PUDDING APPLE WALNUT SALAD DINNER BUTTERNUT SQUASH & LENTIL CURRY DESSERT: SWEET POTATO BROWNIES SUGGESTED SCHEDULE TUESDAY Grocery List Fruits & vegetables Baking Seeds, nuts & spices Baking powder 2/3 tsp Cinnamon 1/2 tsp Curry powder 2 tsp Garlic powder 1 1/2 tsp Sea salt 2 tsp Turmeric 2/3 tsp 1 head Walnuts 1/4 cup Cherries (frozen) 1/2 cup Chia Seeds 1/3 cup Garlic Cloves 3 1/2 Paprika 1 1/2 tsp Ginger 1 1/3 tbsp Medjool Date 1 Iceberg lettuce 1/2 cup Lemon 1/2 Kale 1 bunch Banana 1/2 Chocolate chips 1/2 cup Bell pepper 1/2 Oat Flour 2/3 cup Berries 3/4 cup Cocoa Powder 1/2 cup Butternut squash 2 1/3 cup Nutritional yeast 2 tbsp Carrot 1 1/4 Vanilla extract 1 + 1/3 tsp Cauliflower Lime 1/2 Onion 1/2 Pomegranate seeds 1/4 cup Red apple 1/2 Russet potato 1/2 Sweet potato 2 Yellow onion 1/3 Blackberries 1/3 cup Bread Tortillas 3 Boxed & canned Basmati rice 2/3 cup Chickpeas 3/4 can Dry red lentils 1/3 cup Macaroni 8 oz Hot sauce 6 1/2 tbsp Maple syrup 1/4 cup + 5 tbsp Nut butter 1/2 cup +1 tbsp Pineapple chunks 1/2 cup Sriracha 1 1/2 tsp Vegetable broth 3 1/2 cup Tahini 1/4 cup Condiments & Oils Vegan caesar 3 tbsp dressing Miso Paste Cold Unsweetened Almond milk 1/2 cup Coconut milk 1/4 cup Coconut yogurt 2 2/3 tbsp Extra firm tofu 6 2/3 oz Plant-based milk 3 1/2 cup Vegan yogurt 2 cups 1 1/2 tbsp Prep Guidelines 1. Although I aim to provide accurate nutritional information, these figures should be considered estimates. Varying factors such as product types, the amount used, and the processing of ingredients can change the nutritional information in any given recipe. To obtain the most accurate nutritional information - you should calculate with the actual ingredients used in your interpretation. 2. You are responsible for making sure that the recipes you make from these plans are in accordance with your dietary needs and allergies. Please double check ingredients if you have a nut, gluten, soy allergy etc. 3. This plan is for one person. Please double or triple the recipes if you are prepping for more than one. If you eat a lot - or have a goal to gain weight, you may also want to adjust serving sizes for all meals accordingly. 4. These plans are not meant to be followed exactly. The calorie amounts (which average 1200 calories per day) are low to account for snacks, protein shakes, desserts etc. Please use these recipes as a inspiration for plant-based meals, but customized to your own dietary needs and goals, with consultation from a physician if needed. 5. You do not need to prep all these recipes. If you are new to meal prep, I would suggest starting by meal prepping all your lunches for the week (or dive right in)! This will take a huge stress off of you in the evenings. The plan is completely customizable to your needs. Often times for breakfast - I'll just bring a bag of instant oats. Up to you! 7. Feel free to adjust these recipes to your taste. 8. I prep Sunday evening, then do a mini prep on Wednesday. You can shift these however they fit your schedule. Sometimes all you need to take stress of you during the week is the Sunday prep. 9. Most importantly - have fun with it and enjoy not having to worry about what you're getting to eat all week! Berry Chia Pudding 5 minutes Ingredients 3 servings Directions 3/4 cup Berries I used raspberries) 1 Combine the berries, maple syrup and plant-based milk in a blender until smooth. 1 1/2 cup Plant-based milk 2 Transfer the berry milk to a bowl, and stir in the chia seeds. Allow to set in the fridge for at least 2 hours. Serve with vegan yogurt or as a delicious topping to oatmeal. Store in the fridge for up to 3 days. 1 1/2 tsp Maple syrup 1/3 cup Chia seeds 1 1/2 cup Vegan yogurt Nutrition (estimate per serving) Calories 260 kcal Fat 14 g Carbohydrates. 17 g Protein 12 g Fiber Sugar 15 g 8g Cholesterol. 31 mg Sodium Vitamin A. Vitamin C 9 mg Iron 2 mg 339 IU Calcium. 423 mg 106 mg Uses You can eat it as a delicious topping on porridge, toast, or yogurt. Alternatively, you can enjoy it as an individual item, topped with fresh or frozen berries. Healthy Glow Smoothie 5 minutes Ingredients Directions 1/2 Banana (frozen) 1 Add all ingredients to a high-speed blender and combine until smooth. 1 Medjool dates (pitted) 1/2 cup Cauliflower florets (frozen) 1/2 cup Pineapple chunks 1 cup Kale 1/2 tsp Cinnamon 1 tbsp Nut butter 1 cup Plant milk 1 tbsp Chia seeds Nutrition (estimate per serving) Calories 535 kcal Fat 22 g Carbohydrates 61 g Protein 18 g Fiber. Sugar 54 g Cholesterol 1 servings 16 g Sodium 149 mg Vitamin A. 7236 IU 29 mg Vitamin C 103 mg Calcium. 676 mg Iron 4 mg Blackberry Pancakes 20 minutes 1 serving Ingredients Directions 1/2 cup Oat flour 2/3 tsp Baking powder 1 In a small bowl, combine soy milk, yogurt, maple syrup, and vanilla. 1 1/3 tbsp Maple syrup 2 In a mixing bowl, combine flour and baking powder. Add the liquid ingredients and mix until there are no flour streaks. Allow the batter to rest for about 5 minutes. 1/3 tsp Vanilla extract 3 Heat a non-stick frying pan on medium heat (or use a little bit of cooking spray). Scoop the batter onto the hot pan, using a small ladle or a squeezy bottle. After the edges of the pancake start looking dry, gently pick the edges off the pan with a spatula and flip the pancake. Cook for about a minute on the other side. Repeat with the rest of the batter. 2 2/3 tbsp Coconut yogurt 2 2/3 tbsp Soy milk 1/3 cup Blackberry 4 To make the blackberry compote, add blackberries and cherries into a small saucepan, along with 2-3 tbsp of water. Heat up on medium heat and cook for about 10 minutes. 5 Stack your pancakes and top them with berry compote. Enjoy! 1/3 cup Cherries Nutrition (estimate per serving) Calories 337 kcal Fat 7g Carbohydrates. 52g Protein 10 g Fiber Sugar 20 g Cholesterol. Vitamin A Calcium. 3g 5 mg 195 IU 342 mg Sodium 376 mg Vitamin C 3 mg Iron 3 mg Gluten Free Oat flour is generally gluten-free but if you have a severe reaction to gluten, double-check. Soy Free Replace soy milk with another non-dairy milk alternative. Leftovers If making in advance, store the compote separately. The pancakes keep for 2-3 days. Buffalo Cauliflower Wraps 30 minutes 3 servings Ingredients Directions 1 1/2 cup Cauliflower florets (chopped) 1 Preheat the oven to 400F and line a baking sheet with parchment. 3/4 can Chickpeas (drained and rinsed) 2 Add the chickpeas and cauliflower florets to the sheet pan and season with salt and pepper. Roast for 15 to 20 minutes, until browned. 1/3 cup Hot sauce 3 Tortillas 3 In the meantime, in a large bowl, combine the hot sauce with the vegan yogurt. Once the cauliflower and chickpeas are done baking, toss them in the sauce. 4 Lay out the tortillas, and evenly divide the chickpea cauliflower mixture, and then lettuce. Top with a vegan caesar dressing of choice, then wrap. Grill to crisp up the edges of the wrap if desired. 3 tbsp Vegan caesar dressing 5 Store in the fridge for up to 4 days. 2 1/4 tbsp Vegan yogurt (unsweetened) 1 1/2 cup Iceberg lettuce (shredded or torn) Nutrition (estimate per serving) Calories. 298kcal Fat 14 g Protein10 g Carbohydrates 27g Sugar Fiber Sodium Cholesterol. Vitamin A. 8g 8mg 218 IU Calcium. 126 mg 4g 1659 mg Vitamin C. 25 mg Iron. 3 mg Notes No Chickpeas Out of chickpeas? Try this recipe with canned beans! Gluten Free For a gluten-free version of this recipe, use gluten-free tortillas. If you haven’t tried them yet, you’ll love these homemade oat tortillas! Storage Store in the fridge for up to 4 days either as wraps or as individual components. Hidden Veggie Mac & Cheese 40 minutes 3 servings Ingredients Directions 1/2 Onion (white, yellow, chopped) 1 1/2 Garlic cloves (large) 1/2 head Cauliflower 1 Preheat the oven to 400F and line a baking sheet with parchment paper. (broken into 2 Cook the pasta according to the package instructions. Drain the liquid, reserving some pasta water for later. florets) 3 Add the onion, garlic, cauliflower, bell pepper, squash and carrot to the baking sheet, along with the paprika, garlic powder and sea salt sprinkled on top. Bake for 40 minutes, until all of the vegetables are soft and tender. 1/2 Bell pepper (red, roughly chopped) 1 cup Butternut squash (chopped) 1/2 Carrot (chopped) 4 Once safe to handle, add the ingredients to a high speed blender with the vegetable broth, tahini, coconut milk, pasta water, hot sauce and nutritional yeast. Blend until a smooth “cheese” sauce is formed, adding more vegetable broth as needed to thin. Taste and adjust salt as 1 1/2 tsp Paprika 1 1/2 tsp Garlic powder desired. 1 tsp Sea salt 5 Pour the desired amount of cheese sauce into your cooked macaroni, stir and enjoy immediately. Use any remaining sauce as a delicious nacho or cracker dip. 1 1/2 tbsp Tahini 1/4 cup Coconut milk 1 1/2 tbsp Hot sauce Notes 3/4 cup Vegetable broth (low sodium) Less fat If you want to lower the fat content of your sauce, you can simply use a little bit of plant-based milk in place of coconut milk. If you’re worried that your sauce will not be thick enough, reduce the amount of vegetable broth. 1/4 cup Pasta water 2 tbsp Nutritional yeast 8 oz Macaroni (whole wheat, cooked) Nutrition (estimate per serving) Calories. 282kcal Fat Carbohydrates 36g Protein Fiber Sugar Cholesterol Vitamin A Calcium 7g 0mg 7345 IU 77 mg Sodium Vitamin C Iron 9g 10 g 6g 994 mg 91 mg 3 mg Gluten Free You can enjoy this sauce with gluten-free pasta if you can’t have wheat. Storage This “cheese” sauce is freezer-friendly. Feel free to make a big batch and freeze the leftovers for a later date. Butternut Squash & Lentil Curry 45 minutes 2 servings Ingredients Directions 1 1/3 cup Butternut squash 1/3 Yellow onion 1 Heat a large non-stick frying pan or pot over medium heat. Add garlic, onion, ginger and carrots. Saute for 3 5 minutes with a splash of water. Add curry powder and turmeric, continue cooking for 2 3 more minutes. 2 cloves Garlic 1 1/3 tbsp Ginger 2 Add vegetable broth and adjust the taste with salt and pepper as needed. Pour the almond milk into the pot. Stir the liquids together as they warm up and mix with one another. 2/3 Carrot 2/3 Russet potato 3 Add potatoes, butternut squash and lentils. Bring the contents to boil, then turn the heat down to medium. Cover the pot or pan with a lid and cook for approximately 30 minutes. Potatoes, squash and lentils should all be soft. 1/2 cup Unsweetened almond milk 4 About 15 minutes before the curry is done, cook the rice according to packaging instructions. Alternatively, you could accompany the curry with some naan, crispy poppadoms or even extra potatoes! 2 tsp Curry powder 1/3 cup Dry red lentils 2/3 cup Basmati rice 2 2/3 cup Vegetable broth Notes 1/3 Lime Nut Free Use soy or coconut milk instead of almond. 2/3 tsp Turmeric 1/3 Sea salt & black pepper Leftovers Refrigerate for up to 3 days. Freeze the curry in a resealable container for up to 3 months. Nutrition (estimate per serving) Calories. 489kcal Fat Carbohydrates 89g Protein Fiber Sugar 15g Cholesterol 0 mg Sodium Vitamin A 14025IU Vitamin C Calcium 183 mg Iron 2g 16 g 8g 1351 mg 32 mg 5 mg Apple Walnut Salad 25 minutes 2 servings Ingredients Directions 1/2 block Extra firm tofu (cut into small cubes) 1 Preheat the oven to 400F. Line a baking sheet with parchment paper, and add the tofu and sweet potato. Season with salt, pepper and a little bit of olive oil as desired. Bake for 25 to 30 minutes, until crispy. 1/2 Sweet potato (cut into small cubes) 1/2 bunch Kale 2 Add the kale to a large bowl along with the lemon juice. Massage until the kale is tenderized. 1/2 Juice of lemon 3 Combine dressing ingredients until smooth: ½ cup tahini, 1 tbsp miso paste 1 tbsp sriracha 1 tbsp maple syrup ¼ cup water 1/2 Red apple (seeds removed, sliced) 1/4 cup Pomegranate seeds 4 Assemble the salad with the sweet potato, tofu, apple, pomegranate seeds and walnuts on top. Drizzle on the dressing when ready to serve. 1/4 cup Walnuts (crushed) 1/4 cup Tahini (drippy) Notes 1 1/2 tsp Miso paste 1 1/2 tsp Sriracha Meal Prep If prepping, you can add lemon juice to the apple to prevent browning. 1 1/2 tsp Maple syrup 2 tbsp Water Nut Free Use pumpkin seeds or sunflower seeds instead of walnuts. They will add similar nutrients and crunch to your dish. Nutrition (estimate per serving) Calories 449kcal Fat 28 g Carbohydrates 31g Protein 17 g Fiber Sugar 15 g 8g Cholesterol 0mg Sodium Vitamin A 11319 IU Vitamin C Calcium Iron 199 mg 365 mg 43 mg 4 mg Soy Free Use canned chickpeas instead of tofu and omit miso from the dressing. Simply drain and rinse them before adding them to your salad bowl. Fudgy Sweet Potato Brownies 45 minutes 12 servings Ingredients Directions 1 cup Sweet potato (cooked, mashed) 1 Pop your sweet potato in the microwave for five minutes or bake for an hour to soften it. 1/2 cup Nut butter 2 Preheat the oven to 350F and line a brownie pan (I used a 9x9 inch) with parchment paper. 1/4 cup Maple syrup 1 tsp Vanilla extract 3 In a bowl, combine the wet ingredients, including the sweet potato, almond butter, and maple syrup. 1/2 cup Cocoa powder 4 In a separate bowl, combine the oat flour with the cocoa powder. 1/4 cup Oat flour 5 Mix in the chocolate chips as desired, and transfer to your baking tin. 1/2 cup Chocolate chips 6 Bake for approximately 30 minutes until set. Allow to cool before slicing and enjoy. 1 tsp Flakey salt Notes Nutrition (estimate per serving) Calories Fat 8g Carbohydrates 13g 135kcal Protein 3g Fiber 3g Sugar 8g Cholesterol 1mg Sodium Vitamin A 1572 IU Vitamin C 0 mg Calcium 53 mg Iron 1 mg 204 mg Nut-Free Swap nut butter for sunflower butter. Gluten-Free Use gluten-free oats How To Store Store these brownies in an airtight container for up to 5 days. Store in the refrigerator to keep them even longer.
