recipe*

Week Long Vegan Meal Plan

Hey everyone! We have created a meal plan to go along with the recipe list posted here! 

Prep:

  • Make hummus in advance
  • Make any dinners/lunch recipes (excluding wraps/sandwiches in advance)
  • Slice and freeze bananas in advance
  • Remember to make overnight oats in advance*
  • D* = dessert

Day 1

Day 2:

  • B: Overnight oats or cereal with almond milk & banana
  • L: Leftover stir fry
  • D: Black Bean Lasagna
  • S: Trail Mix, Popcorn with Nutritional Yeast
  • D*: Parfait

Day 3:

  • B: Tofu Scramble
  • L: Vegetable wrap with hummus
  • D: Leftover lasagna or stir fry with spinach salad
  • S: Sliced apple with almond/peanut butter
  • D*: Toast with vegan butter or margarine (optional),  cinnamon, and chocolate chips

Day 4:

Day 5:

  • B: Oatmeal with cinnamon, maple syrup/sweetener, and sliced banana or other fruit
  • L: Leftover chickpea salad
  • D: Pizza
  • S: Trail mix
  • D*:Vegan parfait

Day 6:

Day 7:

** Exchange meals as needed when you are on the go. Feel free to add more if you are hungry/adjust portion sizes as needed!  This is a baseline but everyone’s caloric range varies so make sure you are eating enough for you ! You can begin to make your own meal plans using this base! Pick a recipe for every meal (include leftovers), pick some snacks, a dessert, etc! It helps to choose recipes with common ingredients every week so you have a lower grocery bill!

**If you have an allergy or don’t like something, just replace it with another meal! This is just an idea, not what you have to eat if you vegan. Don’t let a nut allergy or aversion to vegetables stop you :)

Additionally, add in pre/post workout snacks as you need!

Grocery List: (we tried to include everything!) 

  • Spinach (and other ingredients needed for smoothies)
  • Tofu
  • Ingredients for Hummus
  • Bread/wraps
  • Oats
  • Banana
  • Tomato Sauce
  • Frozen stir fry veggies
  • Frozen fruit or greens for smoothies (can be fresh too)
  • Nut or seed butter
  • Pasta noodles
  • Brown rice
  • Carrots or other veggies to snack on
  • Fruit (apples, berries, etc)
  • Coconut or soy yogurt
  • Black beans
  • Basic spices
  • Nutritional yeast
  • Plain popcorn
  • Trail mix (or make own)
  • Avocado

By makesmoothiesnotwar and toethefinishline!

Related Posts:

Easy 3 ingredient vegan peanut butter mousse (from the minimalist baker)

http://minimalistbaker.com/3-ingredient-peanut-butter-mousse

Ingredients:

  • 1 can full-fat coconut milk (Trader Joes also sells coconut cream, which can be subbed for even less effort)
  • 4-5 tablespoons peanut butter

  • 3-4 tablespoons powdered sugar (or agave nectar, or basically any other sweetener

Instructions

Chill your coconut milk in the refrigerator. I got a little impatient with this step and only left it in for 2-3 hours, which didn’t give me a lot of cream. The original recipe calls for you to leave it there overnight to chill.

Scoop out the cream into a chilled bowl. Any liquid left behind can be used for smoothies!

Using a mixer, beat the cream until it’s fluffy, about 45 seconds.

Add peanut butter, a couple tablespoons at a time, until it tastes right.

Add your sweetner.

You can use this recipe immediately as a spread/frosting/dip, or put it in the fridge to allow it to firm up.

Voila! fluffy, sweet, slightly salty, peanut butter mousse.

The writer of this recipe recommends topping with plain coconut cream, bananas, or chocolate sauce. I ate mine plain and simple and it was still great. Enjoy!