October 2-8 Meal Plan

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1 October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner and Dessert (all under 2000 calories a day). Each recipe is 100% Vegan Recipes found after shopping list J If just starting, head to my Favorite Kitchen Appliances link on the WonderMamas Website Home Page. I list all of my musthave appliances to make these meal plans possible. 1

2 B S L S D D Mon Tues Wed Thurs Fri Sat Sun Avo Potato Salad Burritos Granola Bars Maple Glazed Walnut and Pear Salad Blueberry Chia Seed Pudding Cups Southwest Black Bean Rainbow Toss Creamy Hot Chocolate Avo Potato Salad with Burritos Green Power Smoothie Hearty Pom Pom Salad Zucchini Muffins Roasted Sweet Potato and Carrot Buddha Bowl Berry Chia Seed Pudding Cups Sweet Potato Hash Granola Bars Maple Glazed Walnut and Pear Salad Blueberry Chia Seed Pudding Cups Pom Pom Stuffed Eggplant Creamy Hot Chocolate Pumpkin Pie Oatmeal Green Power Smoothie Creamy Carrot Ginger Soup Zucchini Muffins Red Lentil Curry Berry Chia Seed Pudding Cups Pumpkin Pie Oatmeal Granola Bars Left over Red Lentil Curry 1/2 portion Creamy Carrot Ginger Soup Quinoa noodles with Pesto Sauce Creamy Hot Chocolate Banana Oat Pancakes Green Power Smoothie Stuffed Sweet Potatoes with Hummus Zucchini Muffins Roasted Butternut Squash soup and Side Salad Pumpkin Pie Dessert Balls Banana Oat Pancakes Granola Bars Roasted Butternut Squash Soup Hummus of choice with veggies Stuffed Sweet Potatoes with Pesto and Roasted Chickpeas Pumpkin Pie Dessert Balls 2

3 Meal Prep Sunday After Shopping Freeze the following or buy frozen: Pineapple and 2 cups spinach. Scrub and rinse red potatoes. Boil for about 10 minutes until a fork can pierce (but not quite tender). Toss in Avocado sauce and place in airtight container in refrigerator. Option: Make homemade cashew (or choice) nut butter (12-15 min) Combine nut butter and nuts/oats/dried fruit in food processor for 20 seconds and 5 pulses. Place in small baking pan and press down mixture until evenly distributed. Cover and place in refrigerator for granola bar snacking in the week. Option to glaze and roast walnuts for 10 minutes at this time. Prep all dressings: Walnut salad, Pomegranate Salad, Tahini Sauce and Pesto. One right after the other. It will take about 10 minutes. Bake zucchini muffins Prep Chia seed pudding (Do not make full snack just combine the milk and chia seeds and sit in fridge overnight) Option to bake sweet potatoes (3-4) at 400F for 45 minutes. Place in airtight container in fridge. Option to cook 3-4 cups of quinoa and shave off 20 minutes of cooking time during the week. (We do this and it is fantastic) Total Time: 40 minutes (Sweet Potato Baking Time) Thursday Morning Cook Red Lentil Curry. Trust me. It tastes even better once it sits in the refrigerator for a few hours. While Red Lentil is cooking Cook/Roast Soups for the end of the week. Place in airtight containers in fridge. These also taste better sitting for a few hours. Food process the pumpkin pie balls. (Try not to sneak about 10) After pumpkin balls, rinse quick and process your hummus ingredients. Total time: 45 minutes 3

4 Shopping List *for 2 people (Simply cut in half for one person and double for a family of 4) Fruits 3 lemons 1 pomegranate (large) 4 bananas 1 pineapple Large container blueberries Large container favorite berries Favorite fruit to snack on Favorite fruit for pancake topping 3 Pears Dried Cranberries or Raisins 2 Oranges (or small orange juice) 1-2 limes Whole Grains/Flour/Misc. Whole Wheat Tortillas Quinoa Pasta Rolled Oats Whole Wheat Flour Flax Meal (Small bag) Quinoa (Large Bag) Beans/Legumes/Lentil/Tofu 3 cups black beans 1 package tempeh 2 cups red lentils 3-4 cups chickpeas (Hummus if not making your own) Vegetables 8-10 Red potatoes Bunch Green Onions Bunch celery 4 Avocados 2 Garlic Heads Salad of choice (2 bunches) Arugula (Large Bunch) 2 Ears of Corn or 1 Can 2 Red Peppers 2 Yellow Peppers 5 Sweet Potatoes Bag of Onions Large bag of baby spinach Pumpkin or 2-3 cans pumpkin purée 5 Zucchini Carrots 1 Butternut Squash 1 small handful cherry tomatoes 1 large eggplant or 2 small Extra veggies for hummus dipping 2 inches of Fresh Ginger Oils and Fats and Liquids Olive Oil (Omit if WFPB) Soy sauce (Braggs or Tamari Sub) Vegetable Broth Balsamic Vinaigrette Nuts/Seeds 1 large bag Cashews (Nut butter of choice option) Chia Seeds Tahini Sunflower Seeds 4

5 Pine Nuts Pecans Walnuts Sweeteners Agave Non-dairy chocolate chips Unsweetened cocoa powder Powdered sugar (optional) Coconut Sugar Brown sugar (option to sub) Shredded Coconut Herbs and Spices/Flavoring Cilantro Mint Rosemary Parsley Basil Dijon Yellow Mustard Nutritional Yeast Salt Pepper Turmeric Paprika Pumpkin Pie Spice Nutmeg Cinnamon Chili Pepper Cumin Tomato Paste Other Coconut Milk Dates (At least 3 cups) Coconut Water Baking Powder Notes If WFPB, simply use vegetable broth, parchment paper or non-stick pans. 5

6 Avo Potato Salad with Black Bean Burritos 8-10 red potatoes 1/3 cup cilantro or parsley 1/3 cup green onions chopped 2 stalks celery roughly chopped Dressing (Food Processed/Blended) 1/2 Avocado 2 tsp fresh lemon juice 2 tsp dijon mustard 2 cloves garlic roughly chopped 1 tbsp nutritional yeast optional 1 tsp Salt Freshly ground black pepper to taste Burrito Filling 1 cup cooked Black Beans Whole Wheat Tortillas Salad, Corn, Red Pepper, Cilantro plus veggies of choice Salsa 1. Potatoes: Wash, scrub and slice potatoes thin. Boil potatoes until fork tender (about 8-10 minutes) 2. Roughly chop green onions and celery. 3. Toss sliced potatoes, veggies and dressing together. 4. Lay Whole Wheat Tortilla Flat. Fill with 1/3 part Avo potatoes, 1/3 part Black Beans and 1/3 part extra veggies and filling. Sweet Potato Hash 1 extra-large Sweet Potato or 2 normal size - cut into cubes 1-2 tbsp olive oil 1 cup Onion 1 package Tempeh crumbled 1/4 cup Vegetable Broth 1 tbsp soy sauce 1.5 tsp turmeric 1.5 tsp paprika 2 tbsp spicy mustard or dijon 2 cups spinach 1. Heat the olive oil on a skillet and add the onions. 2. Sauté the onions (about 5 minutes) and add the crumbled tempeh. 3. Once the tempeh has a golden color (about 8 minutes), go ahead and add the cooked sweet potatoes, spinach and spices. Mix well and allow the spinach to wilt into the mixture. 4. Mash a bit and add seasonings such as red pepper flakes, dash of salt and pepper or herbs. 6

7 Pumpkin Oatmeal 1 cup plant milk 2/3 cup rolled oats 1/3 cup pumpkin puree (Canned option) 1/4 cup dates (Pitted and chopped into small pieces) 1/2 teaspoon pumpkin pie spice 1/2 teaspoon vanilla extract 1 tablespoon agave 1. Place oats, plant milk, pumpkin purée and dates in pan on stove top. Bring heat to medium-high and stir continuously until oatmeal has thickened. 2. Once liquid has absorbed, add spices and agave. 3. Option to add in a bit more plant milk once finished. 4. Enjoy! Banana Oat Pancakes 1 cup rolled oats 2 medium bananas 1/3 cup + 1 tbsp plant milk 1 tbsp agave Pinch of Salt 1 tsp cinnamon 1. Heat skillet to medium and add a tsp of oil (or use a non-stick skillet) 2. Combine ingredients in blender. 3. Pour ¼ cup amount onto skillet and flip after seconds. Test with spatula if the spatula can easily slide under pancake, flip it! 4. Cook for about 1 minute on each side. 5. Top with your choice of fruit, syrup or nut butter. (We do all three!) 6. Enjoy! 7

8 Granola Green Power Smoothie 1 cup dates pitted 1/4 cup homemade cashew butter 1/4 cup rolled oats 1/2 cup cashews 1 tbsp vanilla extract *added in with the homemade cashew butter - omit if using store bought* 1 tsp cinnamon, nutmeg, or pumpkin spice optional 1. If making homemade nut butter: Simply pour 1 cup of raw nuts into food processor and process for minutes. Scrape down sides for the first 4-5 minutes. Option to roast before: If you would like to roast your nuts and/or oats before turning into granola, preheat oven to 350F (180C) and bake for 12 minutes. 2. *If using store bought nut butter - heat a bit before mixing with ingredients. * After nut butter is processed (and warm from the food processor), simply add in the 1 cup of pitted dates. Process until a nice dough like mixture is formed. 3. Add in the rest of the ingredients to the processor and process on low for 20 seconds and pulse 4-5 times until well mixed. 4. Line a pan with parchment paper and pour in mixture. Press down evenly and firm with hands. We want to make sure the bars stick well once formed. 5. Place in refrigerator for a minimum of 20 minutes. 1 1/2 cups fresh spinach 1 cup coconut water 1 cup pineapple frozen 1/4 Avocado fresh mint to top 1. Begin with the frozen spinach and coconut water. Blend until smooth. 2. Add remaining ingredients and top with fresh mint:) Enjoy! 8

9 Chia Seed Pudding Cups 3 cups almond milk 3/4 cup chia seeds 1/2 tsp vanilla extract 1 tbsp agave or maple syrup 1-2 cups fresh blueberries 1. Combine in large bowl and whisk together. Set aside in refrigerator overnight. 2. Come morning time, Layer a glass with blueberries and chia seed pudding. Have fun with it! Zucchini Muffins 1/4 cup dark unsweetened cocoa powder 2 cups whole wheat flour 1/2 cup coconut sugar 2 tbsp baking powder 1/2 teaspoon Salt 1 teaspoon ground cinnamon 1/4 teaspoon nutmeg 1 1/2 cups grated zucchini 3/4 cup almond milk + 2 tbsp at the end 1 flax meal egg: 1 tbsp flax meal + 3 tbsp water 1/2 cup chocolate chips great option* 2 tbsp powdered sugar option* 1/4 cup agave / maple syrup extra sweet option* 1. Preheat oven to 350F or 175C 2. Grate zucchini. 3. Prep your flax egg. Allow the mixture to sit for 10 minutes before mixing in with other ingredients. 4. Crush pistachios down into tiny pieces. 5. Combine wet ingredients in separate bowl. 6. Pour wet ingredients into center of dry and mix well. Add 1 tbsp milk if too dry. 7. Pour 1/4 cup amounts into muffin tin. I lined each tin with a very small amount of coconut oil (parchment paper or cupcake holders work). 8. Bake for 20 minutes. Top with powdered sugar to make it a real treat. 9

10 Maple Glazed Walnut and Pear Salad 1 cup walnuts Glazed and Roasted 1 tbsp agave or maple syrup to glaze walnuts 1 large pear 4 cups arugula Dressing 1/4 cup fresh squeeze orange juice 2 tbsp balsamic vinegar 2 tbsp mustard salt and pepper to taste 1 tbsp olive oil optional 1. Pre-heat oven to 350F or 175C. Drizzle 1 tbsp of maple syrup over walnuts and rub in with your fingers. Place on baking sheet and bake for 10 minutes. 2. Wash and rinse salad. Place in fridge to stay nice and crisp! (Option squeeze some lemon juice on salad to make it extra crispy) 3. Prep dressing: Simply whisk all ingredients together 4. Peel and slice pear into small 1/2 inch pieces. 5. Once Walnuts are roasted, allow them to cool for a few minutes. 6. Mix your salad! Throw in the walnuts, pears and dressing. Mix well and serve. Pomegranate Salad 1 cups uncooked quinoa 2 cups water 1 cup pomegranate seeds 1/2 cup chopped herbs (Cilantro shown) 1/2 cup raisins or dried cranberries Dressing 2 tbsp balsamic vinegar 2 tbsp fresh lemon juice 2 tbsp Tahini 1 tbsp agave 1. Rinse quinoa and place on stove top. Toast for 10 minutes making sure to stir every minute or so. 2. Once quinoa has been toasted, add 2 cups of vegetable broth. Bring to boil and then to a low simmer. Let sit minutes. Prep pomegranate and dressing. 3. Slice open pomegranate and remove seeds. 4. Prep dressing: Place all in small bowl and whisk. Taste and adjust as necessary (you could also add in some orange juice!) 5. Once quinoa has finished cooking, sit to the side and let cool for 5 minutes. 6. Toss pomegranate, raisins and dressing in quinoa. Lastly, add in herbs of choice and a dash of salt and pepper. 10

11 Carrot Ginger Soup 8-10 carrots washed, peeled and diced 1 inch slice of ginger peel and sliced (minced option) 3 cups water 1 teaspoon oil 1 teaspoon shredded coconut unsweetened 1/2 teaspoon Salt 1/2 teaspoon shredded coconut unsweetened Roasted Butternut Squash Soup 1 large butternut squash Sliced vertically and seeds removed 1 tablespoon olive oil 1 large onion 3 garlic cloves pressed or minced 3-4 cups Vegetable Broth 1 tablespoon Coconut milk Optional - sub for olive oil if coconut not desired 1 teaspoon agave or maple syrup 1 teaspoon Salt dash black pepper 1/4 teaspoon nutmeg 1. Wash, peel and dice the carrots into small pieces. Peel and slice ginger into very small pieces. 2. In a medium sized pot, heat the oil and add the carrots & ginger. Heat the carrots and ginger until they begin to turn brown. Add the 2 cups water and bring to a boil for minutes. 3. Once your carrots and ginger are boiled, allow them to cool off for about 5 minutes. Pour the mix into a blender and add your salt, coconut and extra ginger if needed. Blend until nice and creamy. 4. Serve immediately. Top with extra coconut or grated ginger if you like. Enjoy! 1. Preheat the oven to 425 degrees Fahrenheit. Slice Butternut squash in half vertically and remove seeds. Place on baking sheet and lightly brush with olive oil. Add a pinch of salt and pepper. Place in oven face down and bake for 45 minutes. 2. Cool for about 5 minutes and begin to scoop out the inside into a separate bowl. 3. In a medium sized skillet, sauté the onions and garlic. Add spices until fragrant. 4. Add the onions, garlic and butternut squash into your blender. Add in 3 cups of vegetable broth and agave. 5. Blend until nice and creamy. Taste test. If you want a thinner soup, add more Vegetable Broth. If you would like to add coconut, add in the tbsp now. 6. Serve immediately with some rustic bread or a salad. 11

12 Stuffed Sweet Potatoes Hummus 1. 1 large Sweet Potato or two small 2. 1 can chickpeas 3. 1 Onion 4. 1/2 Avocado 5. 3 tbsp Tahini tbsp Lemon Juice 7. 1/4 tsp Salt garlic- pressed and minced 9. 1 tsp agave or maple syrup optional tbsp Sunflower seeds optional 1. Preheat your oven to 400F or 200C 2. Slice your sweet potato(es) in half (long way). Place in oven for min (until tender - check with a knife or fork) 3. In a medium sized skillet, sauce your onions and garlic. You can sauce with either vegetable broth, olive oil or nothing if you have a well-seasoned cast iron skillet 4. Place your tahini, salt, lemon juice and sautéed onions and garlic into your food processor. Process until smooth! (Onions will still be a bit chunky but that is ok!) 5. Rinse your chickpeas. Slice your avocado. 6. Once sweet potatoes are finished, simply place them on a serving plate and slice (shown in video) to allow the sauce to make its way into the potato. 7. Top with the sauce, chickpeas and then sprinkle some sunflower seeds all over. Place your avocado in slices next to scoop up while eating 2 cups chickpeas (cooked) 2 tbsp extra virgin olive oil 1/3 cup water 2 tbsp Tahini 2 tbsp Lemon Juice add more if you like! 1/4 tbsp lemon zest 1/2 tsp Salt 1 handful basil optional 1. Add olive oil and tahini to blender. Blend until completely blended (about 2 minutes) 2. Add in the rest of the ingredients and blend until smooth! 12

13 Black Bean Rainbow Toss 1 cup cooked black beans 1 cup baby spinach leaves 1 cup cooked quinoa ½ cup roasted corn 1 sliced red and yellow pepper ½ avocado ½ sliced cherry tomatoes Salsa of choice Extra veggies of choice Place all ingredients in large bowl and top with lots of salsa. To cook quinoa: Rinse and toast dry quinoa on skillet for 10 minutes. Add in 2 cups of veggie broth and bring to boil. Simmer for minutes until fluffy. Sweet P and Carrot Buddha Bowl 1-2 cups salad of choice 1 large Sweet Potato peeled & small dice dash salt and pepper 1 tbsp olive oil omit of WFPB (We do not use olive oil) 2 tsp fresh rosemary chopped 1 cup cooked quinoa cooked in 2 cups low-sodium veggie broth 6-7 carrots 1 Avocado Tahini Dressing 2 tbsp Tahini 1 tbsp soy sauce sub for braggs amino or tamari 1 tbsp Lemon Juice 1/2 tbsp agave optional 1. Preheat the oven to 425 F. 2. Toss the sweet potatoes and carrots with the rosemary, salt and pepper (olive oil optional). Spread veggies in even layer on baking sheet and bake for 20 minutes. 3. While the vegetables are roasting, rinse and toast quinoa. After 10 minutes, add in 2 cups of vegetable broth and bring to a boil. Simmer on low for minutes. 4. Prep the tahini dressing. Simply whisk together. 5. Pour quinoa into bowl to start. Next add the salad and place the vegetables around the bowl. Drizzle with Tahini Dressing. 13

14 Red Lentil Curry 2 tbsp oil ½ inch grated ginger 3 cloves minced garlic 1 celery stalk, chopped 2 tbsp curry powder 1 tsp cumin 1 tsp chili powder 1tbsp tomato paste 3 carrots, chopped small 1 cup of red lentils 3 cups of vegetable broth handful of spinach leaves pinch of salt and pepper 1 tbsp lime juice handful of cilantro, finely chopped Homemade Pesto 1/3 cup nutritional yeast 1 1/2 cups basil leaves 1/3 cup extra virgin olive oil 1 cup pine nuts (walnuts can work too) 5-6 cloves garlic 1/2 teaspoon pepper 3/4 teaspoon Salt Food process until smooth and creamy Fry ginger, garlic, celery, chili powder and curry over oil on skillet. Next, add in cumin, carrots, lentils and tomato paste, and mix well. Once fragrant, pour vegetable broth and simmer for 15 minutes. Lastly, stir in spinach leaves until wilted. Top with cilantro and serve warm. 14

15 Roasted Chickpeas 1-2 cups cooked chickpeas Herbs of choice Dash of salt and pepper 1. Preheat oven to 450F or 225C 2. Toss chickpeas in 1 tbsp olive oil and spices of choice (we like them in salt, pepper and veggie seasonings) 3. Bake for minutes. 4. They are addicting! Pumpkin Pie Dessert 1 cup pitted Medjool dates 1/2 cup pecans 1/3 cup pumpkin puree 1/4 cup unsweetened coconut flakes 2 tsp vanilla 1 tsp cinnamon 1/4 tsp nutmeg Pinch of salt 1. Open dates up and remove seeds. 2. Food process nuts to start. Next add in the dates until well mixed. Add in the rest of the ingredients until a nice dough has formed. 3. Take a nice small mound into the palm of your hands and roll into a ball. Place in an airtight container in the refrigerator for at least 20 minutes to bind together. 15

16 Hot Chocolate 1 cup plant milk (unsweetened) 1 tbsp unsweetened cocoa powder 1 1/2 tbsp dairy-free chocolate chips 1 tbsp agave or maple syrup Option to add more sugar if needed Pour milk into saucepan and heat. Once heated, pour in cocoa powder and chocolate chips. Whisk while heating. Pour into serving mug and add in sweetener. Taste and adjust as needed. Baked Eggplant 1-2 large eggplants 1 tbsp olive oil seasonings of choice Preheat oven to 350 F or 176C Wash eggplant and pat dry. Slice eggplant in half and evenly rub olive oil on skin. Take a sharp knife and cut small X s into eggplant deep but not so deep to pierce the outer skin. Add seasonings and bake for 45 minutes Top with pomegranate salad and drizzle with your choice of dressing if needed. Recipes found on WonderMamas.com for more detailed descriptions and pictures. Simply use the search bar to find your recipe! 16

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