Vegan Meal Planning A SIX-WEEK GUIDE. Amanda Nighbert

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1 Vegan Meal Planning A SIX-WEEK GUIDE Amanda Nighbert

2 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week One My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK ONE 2

3 Shopping List LUNCH Low Carb Asian Stir Fry DINNERS 1. Vegan Sausage with Black Beans and Cauliflower Rice 2. Vegan Meatballs with Zoodles 3. Spinach Artichoke Spaghetti Squash Extra firm or light tofu Stir fry mixed vegetables (frozen) Sweet chili sauce Cauliflower rice Vegan sausage (Fieldroast) Chickpeas Walnuts Brown rice Garlic Zoodles or zucchinis to be spiralized Nutritional yeast Spaghetti squash Vegan Cheese mozzarella (Chao or Daiya) Vegan Cream Cheese (Kite Hill brand) Non-dairy plain yogurt (Kite Hill or Silk) Spinach Canned artichokes Black beans Onion Bell pepper Vegan meatballs PANTRY STAPLES Soy sauce or tamari or liquid aminos Crushed red pepper flakes Cooking spray Olive oil Sriracha Kosher salt Bay leaves Red wine vinegar BLACK PEPPER CUMIN PARSLEY OPTIONAL ITEMS (See kid tips) Fish sauce Scallions SUNDAY MEAL PREP Once you have all of your ingredients above, then the Sunday before you plan to make the above meals, do the following: 1. Cook cauliflower rice per package directions or until tender. Divide as needed. Place in refrigerator. 2. Chop onions, peppers, and garlic for vegan sausage with black beans recipe. Keep separated in baggie or containers in the refrigerator. 3. Place the spaghetti squash in a microwave safe dish, cut side up. Pour about half an inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. Remove and let cool slightly, then with a fork, scrape up the strings from the squash. Place in container in refrigerator. 4. Spiralize zucchini (if needed) and refrigerate until ready to use! WEEK ONE 3

4 Lunch LOW CARB ASIAN STIR FRY 7-oz extra firm lite tofu, cubed and drained 1 Tbsp high-heat cooking oil (olive oil) Cooking spray 1 clove garlic, minced 3 cups assorted stir-fry vegetables 3 Tbsp sweet chili sauce (i.e., Mae Ploy) 2 Tbsp Sriracha hot sauce 2 tsp soy sauce Optional: a few drops of fish sauce 1 cup cauliflower rice, cooked per package directions 1. An hour before cooking, wrap the tofu in paper towels and place between two plates to help press out the liquid. I like to change the paper towels once during this process. Slice the tofu into even cubes. 2. Heat the oil in a non-stick pan over medium-high heat. Once it's hot, add the tofu cubes and allow them to pan fry until golden on one side and then use tongs to turn the pieces. Brown at least 4 sides for the best texture 3. Set the tofu aside and if the pan is no longer oily, add some cooking spray. Sauté the garlic and vegetables over medium-high heat with a bit of salt until crisp/tender. 4. While the tofu and vegetables are cooking, stir together the remaining ingredients (except the rice). 5. Serve the tofu and vegetables with the sauce over cauliflower rice. Makes 2 servings Serving size 1 cup 252 calories 10g fat 16g net carbs 14g protein WEEK ONE 4

5 Dinner VEGAN SAUSAGE WITH BLACK BEANS AND CAULIFLOWER RICE 1 tsp kosher salt 2½ Tbsp olive oil 2 cups cauliflower rice 1 medium onion, chopped (1 cup) 1 large green or red pepper, chopped (1½ cups) 2 medium cloves garlic, finely chopped (1 Tbsp) 2 15-oz cans black beans, undrained 1 cup vegetable broth 2 Tbsp red wine vinegar 2 bay leaves 1. Cook cauliflower rice per package directions or until tender. 2. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, sausage green pepper, and garlic until softened and the sausage is fully cooked. 3. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil. 4. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves. 5. Spoon the beans over the cauliflower rice and sprinkle with the scallions (if desired). Serve warm. Makes 4 servings Serving size 1 cup 572 calories 23g fat 36g net carbs 42g protein ½ teaspoon freshly ground black pepper ¼ tsp ground cumin ½ cup sliced scallions (optional) 4 servings vegan sausage of choice (i.e. Fieldroast) WEEK ONE 5

6 Dinner SPINACH ARTICHOKE SPAGHETTI SQUASH 1 spaghetti squash, seeded 3 tsp extra virgin olive oil ¾ cup chopped onion salt and pepper 3 cloves garlic, minced ½ cup plain non-dairy yogurt 3-oz nondairy cream cheese (I use Kite Hill) ¾ cup nutritional yeast 3 cups packed baby spinach 1¼ cups canned artichoke hearts, chopped ¾ cup shredded vegan mozzarella cheese 1. Place the spaghetti squash in a microwave safe dish, cut side up. Pour about half an inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. Remove and let cool slightly, then with a fork, scrape up the strings from the squash. 2. Meanwhile, in a pan, heat the olive oil over medium heat. Add the onion and cook until tender, 5-8 minutes. Season with salt and pepper, then add the garlic and cook until fragrant, about 60 seconds. Add in the yogurt, cream cheese and half of the nutritional yeast and stir until the cream cheese has melted and the mixture is smooth. Stir in the spinach and artichoke hearts and cook until the spinach has wilted. 3. Pour half of the mixture into each spaghetti squash half and gently pull up on the spaghetti squash strings to combine with the sauce as much as possible. Top with the shredded mozzarella and the remaining nutritional yeast. 4. Place under the broiler for 2-3 minutes, or until the cheese is melted and bubbly. Garnish with fresh parsley if desired and enjoy. chopped fresh parsley. Makes 4 servings Serving size 1 cup 356 calories 15g fat 24g net carbs 18g protein WEEK ONE 6

7 Dinner VEGAN MEATBALLS WITH ZOODLES 4 servings vegan meatballs of choice (Gardein) 4 cups zoodles 4 cups marinara sauce (Raos or any vegan marinara of choice) 4 Tbsp nutritional yeast Crushed red pepper flakes. 1. Heat spaghetti sauce on medium heat. Add meatballs and cook until they are cooked through per package instructions. Meanwhile, cook zoodles in a small amount of water until tender, drain thoroughly and pat dry. 2. Serve pasta sauce with meatballs over the zoodles and top with nutritional yeast and red pepper flakes if desired. Serve with side salad. Makes 4 servings Serving size 1 cup 429 calories 14g fat 25g net carbs 40g protein WEEK ONE 7

8 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week Two My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK TWO 8

9 Shopping List LUNCH Chickpea Salad DINNERS 1. Asian Hot Pot 2. Avocado Spaghetti Squash with Vegan Burger 3. Vegan Frittata Chickpeas Avocado Spaghetti Squash Celery Carrots Scallions Bell pepper Cilantro Lemon juice Vegan egg (Follow Your Heart brand) Onion Nutritional yeast Green beans Non dairy milk Mushrooms Zoodles and zucchini Tofu, extra firm lite Tahini Vegetable broth Ginger Vegan Burger (Beyond Meat, Gardein, Boca) Garlic Fresh dill Chili sauce Cilantro PANTRY STAPLES Salt Pepper Ketchup Salsa Vegan mayonnaise Pickles or pickle relish Paprika Hot sauce Olive oil Cornstarch OPTIONAL ITEMS Bagged salad Vegan burger SUNDAY MEAL PREP Once you have all of your ingredients above, then the Sunday before you plan to make the above meals, do the following: 1. Prepare chickpea salad as directed. Divide into 2-4 servings to eat daily for lunch! Refrigerate. 2. Spiralize zucchini for asian hot pot, if needed. Refrigerate till use. 3. Preheat oven to 400 F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes. 4. Remove from the oven and let cool until safe to the touch, about 15 minutes. Or cook squash in microwave Place the spaghetti squash in a microwave safe dish, cut side up. Pour about half an inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. Remove and let cool slightly, then with a fork, scrape up the strings from the squash. Place in container in refrigerator. WEEK TWO 9

10 Lunch CHICKPEA SALAD 1 can chickpeas 2 medium stalks celery, finely chopped 3 medium green onions, thinly sliced ½ cup finely chopped red bell pepper 3 Tbsp store-bought vegan mayo 1 small clove garlic, minced 2 to 3 tsp minced fresh dill 1. Drain and rinse the chickpeas, and mash coarsely. 2. Add the chickpeas to a bowl and stir in the celery, green onions, bell peppers, mayonnaise, and garlic until combined. 3. Now stir in the dill and season with the lemon juice, pickle relish, hot sauce, paprika, salt, and pepper, adjusting quantities to taste after mixing. Store in refrigerator. Eat on top salad or gluten free or low carb bread or wrap. Makes 2 servings Serving size 1 cup 336 calories 9g fat 40g net carbs 13g protein 2 to 3 tsp fresh lemon juice, to taste ½ tsp paprika 1 Tbsp pickle relish or diced pickles 1 tsp hot sauce of choice ¼ tsp fine sea salt, or to taste Freshly ground black pepper, to taste WEEK TWO 10

11 Dinner ASIAN HOT POT 1 zucchini, spiralized or 2 cups zoodles 1 Tbsp olive oil 8-oz shiitake or other mushrooms, stems discarded, and caps thinly sliced 1. Heat the oil in a large saucepan over medium-high heat. Add the mushrooms and cook, stirring occasionally, for 2 minutes. 2. Add the broth, soy sauce, ginger, and chili sauce (if desired) and combine. Bring to a boil. 3. Add the tofu, scallions, carrots, zoodles, and green beans. Simmer until the vegetables are tender, 5 to 6 minutes. Garnish with cilantro if desired. 6 cups vegetable broth 2/3 cup low-sodium soy sauce 2 Tbsp grated fresh ginger 1 tsp chili sauce or hot pepper sauce to taste (optional) Makes 4 servings Serving size 1 cup 390 calories 9g fat 38g net carbs 21g protein 4 scallions (green and white parts), thinly sliced 2 carrots, sliced 8-oz green beans, trimmed and cut into 2-inch pieces 1 package extra firm tofu or light tofu, drained and pressed, cut into 1-inch cubes Cilantro, for garnish WEEK TWO 11

12 Dinner AVOCADO SPAGHETTI SQUASH BAKE 1 small spaghetti squash 4 Tbsp salsa, divided 1 avocado, chopped & divided 2 vegan eggs, mixed with water per package directions (Follow Your Heart brand) 4 Tbsp low sodium ketchup, divided Salt and pepper to taste 2 Tbsp nutritional yeast 1. Preheat oven to 400 F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes. Remove from the oven and let cool until safe to the touch, about 15 minutes. 2. Increase oven temperature to 425 F. Using a fork, separate spaghetti squash into strands leaving them inside the shells. Add 2 tbsp each of ketchup and of salsa to each half and mix gently with a fork. Top with ½ avocado, cut up, and 1 vegan egg top of each shell. Add salt and pepper to taste. Sprinkle with nutritional yeast. Bake 20 minutes or until egg is set. Enjoy. Serve with cooked vegan burger of choice. Makes 4 servings Serving size 1 cup 213 calories 12g fat 13g net carbs 4g protein (Not including burger) WEEK TWO 12

13 Dinner VEGAN FRITTATA 2 shallots or onions, minced ½ 14-oz package extra-firm tofu not silken, coarsely crumbled sea salt and pepper, to taste 1 Tbsp minced fresh oregano packed, or 1 tsp. dried 1 medium zucchini about oz, shredded oz package lite firm or extra-firm silken tofu drained ¼ cup water or non-dairy milk 1. Cut a circle of parchment paper to fit an 8- or 9-inch pie pan. Spray pan with non-stick spray and place parchment in bottom. 2. Preheat oven to 400 F. 3. Heat a non-stick skillet. Add the shallots and cook, stirring, until they begin to soften but not brown. Add the crumbled tofu, black salt, and a sprinkle of salt and freshly ground pepper. Cook, stirring occasionally, until tofu begins to brown in places. Add oregano and zucchini and continue to cook until zucchini softens, about 5 minutes. 4. While the zucchini cooks, blend all remaining ingredients well in a blender. When zucchini has softened, remove the skillet from the heat and pour in the contents of the blender. Quickly stir well and pour into the prepared pie pan. Be sure to scrape out any tofu that becomes stuck to the skillet. Smooth the top and place in the preheated oven. Bake for 25 to 30 minutes, or until center is set and top is not yet browned. Serve with side salad. 3 Tbsp nutritional yeast 4 tsp cornstarch 1 tsp each tahini, minced garlic, turmeric Makes 2 servings Serving size 1 cup 290 calories 11g fat 14g net carbs 27g protein WEEK TWO 13

14 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week Three My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK THREE 14

15 Shopping List LUNCH Tofu Curry DINNERS 1. Fried Cauliflower Rice 2. Zuppa Toscana Soup 3. Low Carb Lasagna Tofu Curry paste Cauliflower rice Onion Vegetable broth Cauliflower gnocchi (Trader Joe's brand is vegan) Almond milk Vegan Sausage (Fieldroast) Soy crumbles (Boca or Beyond Beef) Marinara Zucchini Ricotta (Kite Hill) Mozzarella (Daiya) Frozen mixed vegetables Garlic Kale Coconut milk Cauliflower rice Cilantro Ground vegan protein PANTRY STAPLES Olive oil Salt Pepper Margarine Coconut oil Liquid amino acids Crushed red pepper flakes SUNDAY MEAL PREP 1. Cook cauliflower rice until tender. Divide as needed. Refrigerate. 2. Cook Zuppa Toscana Soup, let cool and store in refrigerator until ready to reheat! 3. Assemble Lasagna recipe, cover and store in refrigerator until the night you plan to cook! WEEK THREE 15

16 Lunch TOFU CURRY ½-oz butter or olive oil, for greasing the baking dish ¾ lb extra firm tofu, pressed and diced into cubes salt and pepper 2 Tbsp margarine melted 1 Tbsp red curry paste or green curry paste 7-oz lite coconut milk, or cashew milk 4 Tbsp fresh cilantro chopped 1. Instructions are for 4 servings. Please modify as needed. 2. Preheat the oven to 400 F (200 C). Grease a baking dish. 3. Place the tofu into a large baking dish. 4. Salt and pepper to taste. Pour melted margarine over the tofu. 5. Mix coconut cream, curry paste and chopped cilantro in a small bowl and put on top of the tofu. Bake in oven for 20 minutes. Serve with cauliflower rice if desired. Makes 4 servings Serving size 1 cup 397 calories 26g fat 5g net carbs 33g protein WEEK THREE 16

17 Dinner FRIED CAULIFLOWER RICE 4 cups cauliflower rice 2 cups frozen veggie mix (i.e.: carrots, corn, peas, green beans, edamame, broccoli, etc.) 1 lb lite pressed tofu, cubed and drained 1 Tbsp coconut oil 2-4 garlic cloves minced 1/3 cup finely chopped onion 1. Heat coconut oil in large skillet over medium heat. Add onion and sauté until soft. Add garlic and liquid aminos to the pan and cook 1 minute, stirring constantly. 2. Add rice, tofu and veggies and more liquid aminos to taste. Cook until veggies are cooked through. Makes 4 servings Serving size 1 cup 309 calories 4g fat 16g net carbs 28g protein 2 Tbsp Braggs liquid aminos Salt/pepper to taste WEEK THREE 17

18 Dinner LOW CARB ZUPPA TOSCANA SOUP 1 Tbsp olive oil ½ cup finely diced onion or 1 medium onion, finely diced 3 garlic cloves, minced 36-oz chicken or vegetable stock 1 package cauliflower gnocchi (I used Trader Joe's brand) or diced cauliflower or potatoes 3 cups chopped kale or spinach ¼ tsp crushed red pepper flakes 1 tsp salt ½ tsp pepper ½ cup almond milk 1. Brown the ground sausage or crumbles in a skillet over medium heat until done. 2. Using a slotted spoon, remove the sausage and place it into at least a 6-quart slow cooker. 3. Place the oil in the same skillet and sauté the onions for 3-4 minutes or until translucent. 4. Add the onions, chicken or vegetable stock, cauliflower or gnocchi, kale or spinach, crushed red pepper flakes, salt, and pepper to the slow cooker. Mix until combined. 5. Cook on high for 4 hours or on low for 8 hours. 6. Add the milk and mix until combined. 7. Serve hot. Serve with grated vegan Parmesan or nutritional yeast! Drizzle with a little more oil if desired! Makes 4 servings Serving size: 1 cup 246 calories 19g fat 5g net carbs 14g protein 1 lb soy crumbles or vegan sausage, crumbled. WEEK THREE 18

19 Dinner EASY LOW CARB LASAGNA 16-oz ground vegan protein soy crumbles 1 jar marinara sauce 1 zucchini large 10-oz ricotta cheese (I use Kite Hill) 4-oz mozzarella cheese (Daiya or Follow your Heart) 1. Preheat oven to 350º F. Peel zucchini into strips and leave out the seedy core. 2. Salt and let sit for 15 minutes and blot with paper towels. Be sure they are very dry. 3. Brown your protein in pan and add marinara. Season well with salt and pepper. 4. Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella. Top with grated Parmesan or nutritional yeast and crushed red pepper if desired. 5. Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top. Makes 4 servings Serving size: 1 cup 544 calories 41g fat 6g carbs 34g protein WEEK THREE 19

20 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week Four My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK FOUR 20

21 Shopping List LUNCH Tofu and Veggies in Peanut Sauce DINNERS 1. Tofu Lettuce Wraps 2. Meatless Chili 3. Cabbage Stir Fry Cabbage Tofu Soy crumbles (Boca or Beyond Beef) Butter lettuce Bell Peppers Broccoli Mushrooms Hoisin sauce Wasabi paste Almonds Canned kidney beans Canned tomatoes Onion Celery Veggie stock Ginger Carrots Cauliflower rice Water chestnuts PANTRY STAPLES Soy sauce or liquid aminos Coconut oil Olive oil Cumin Chili powder Salt Pepper Onion powder White wine vinegar Sesame Oil Vegan mayo Red rice vinegar Margarine Molasses Nut butter Chili sauce or sriracha OPTIONAL ITEMS Avocado SUNDAY MEAL PREP 1. Cut up broccoli, bell pepper, and mushrooms for tofu and veggies stir fry recipe and store in refrigerator. 2. Make peanut sauce and store in refrigerator. 3. Make the chili recipe and store to quickly reheat for lunch or dinner this week. WEEK FOUR 21

22 Lunch TOFU AND VEGGIES IN PEANUT SAUCE 1 Tbsp coconut oil or vegetable broth 1 large head broccoli chopped 1. Heat oil/broth on medium high heat. Sauté broccoli, red bell pepper, mushrooms, and tofu for 5 minutes. 2. Pour peanut sauce over vegetables and tofu. Simmer for 3 to 5 minutes or until vegetables are tender crisp. 1 red bell pepper chopped 5 fresh mushrooms sliced 1 lb firm tofu cubed For the Peanut Sauce: 2 Tbsp organic smooth peanut butter, cashew, sun or almond butter ½ cup hot water PEANUT SAUCE Mix all together. Serve over cauliflower rice. Makes 4 servings Serving size 1 cup 308 calories 12g fat 23g net carbs 21g protein 2 Tbsp rice wine vinegar 2 Tbsp Braggs liquid aminos or tamari 1½ Tbsp molasses WEEK FOUR 22

23 Dinner MEATLESS CHILI 2-3 Tbsp olive oil 3 cloves of garlic minced 1 large red onion thinly sliced 2 celery stalks finely chopped 2 medium carrots peeled and finely chopped 2 red peppers roughly chopped 1. Heat the olive oil in a large saucepan. 2. Sauté the garlic, onion, celery, carrots and peppers for a few minutes, on a medium heat, until softened. 3. Add the cumin, chili powder, salt and pepper and stir. 4. Pour in the chopped tomatoes, kidney beans, soy crumbles and vegetable stock. 5. Simmer for 25 minutes. 6. Serve with some fresh torn coriander, avocado for healthy fat and a squeeze of lime juice. Enjoy! Freezes well, keeps refrigerated for 4 days. 1 tsp ground cumin 1 tsp chili powder Salt and pepper to taste 2 cans chopped tomatoes Makes 4 servings Serving size 1 cup 385 calories 16g fat 20g net carbs 40g protein 1 can of red kidney beans drained and rinsed 16-oz soy mince or crumbles (I used Gardein veggie crumbles) 1 cup vegetable stock. WEEK FOUR 23

24 Dinner CABBAGE STIR FRY 13-oz green cabbage, grated or prepared Coleslaw 1-oz coconut oil or margarine 2 lbs of veggie crumbles or tofu diced 1/3 cup shredded carrots ½ tsp salt ½ tsp onion powder 1/8 tsp ground black pepper ½ Tbsp white wine vinegar 1 garlic clove 1½ scallions, in slices ½ tsp chili flakes ½ Tbsp fresh ginger, finely chopped or grated ½ Tbsp sesame oil For the wasabi mayonnaise: ½ cup vegan mayonnaise ¼-½ Tbsp wasabi paste 1. Fry the cabbage in the margarine in a large frying or wok pan on medium-high heat, but don't let the cabbage turn brown. It takes a while for the cabbage to soften. Add water if needed during cooking. 2. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl. Add carrots. 3. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté for a few minutes. 4. Add ground protein (meat or soy crumbles) and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little. 5. Add scallions, carrots and cabbage to your protein. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving. 6. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top. Makes 4 servings Serving size 1 cup 375 calories 31g fat 5g carbs 15g protein WEEK FOUR 24

25 Dinner TOFU LETTUCE WRAPS 1 Tbsp coconut oil or vegetable broth 1 large onion, chopped (approx. 1 cup) 1 Tbsp minced fresh ginger 2 cloves garlic, minced 1 lb extra- firm light tofu, crumbled (if you prefer, you can sauté the tofu crumbles until they are brown before adding in the recipe below) 1 can (8-oz) water chestnuts, drained and chopped 1. Heat oil/broth on medium high heat. Add onion, ginger, and garlic and sauté for about 7 to 10 minutes, or until onions are soft and beginning to brown. 2. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through. Stir in Braggs, hoisin sauce, and chili sauce. 3. Wrap tofu mixture in lettuce leaves, and top with your choice of garnishes. Makes wraps Serves 4 Serving size 1 cup 212 calories 12g fat 9g net carbs 14g protein 4 Tbsp. Braggs liquid aminos 4 Tbsp hoisin sauce 1 to 2 tsp vegetarian chili sauce, such as Sriracha 16 butter lettuce or iceberg lettuce leaves Optional garnishes: 1 large carrot, peeled and grated ½ cup chopped green onions ½ cup slivered almonds WEEK FOUR 25

26 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week Five My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK FIVE 26

27 Shopping List LUNCH Strawberry Avocado Salad DINNERS 1. Stuffed Bell Peppers 2. Veggie Pot Pie Soup 3. Cajun Pasta with Black Beans Strawberries Avocado Bell Peppers Lettuce/baby greens Canned black beans Gluten free pasta Frozen mixed vegetables (peas/ carrots) Mushrooms Tofu Spinach Nuts Rotel tomatoes with green chilies Garlic Coconut milk Celery Onions Tomato Sauce Taco Seasoning Vegan Sausage (Fieldroast) Veggie crumbles Green chilies Cauliflower rice Marinara Nutritional yeast Carrots Potatoes PANTRY STAPLES Balsamic Vinaigrette (Annie s) Herbs (rosemary, thyme, basil, sage) Salt Margarine Olive oil Pepper SUNDAY MEAL PREP 1. Microwave bell peppers for 3 minutes. In medium skillet, sauté onion and soy crumbles until done. (Suggested spices: garlic, cumin & salt & pepper to taste). Add cauliflower rice, mix until combined and stuff into pepper. Keep stuffed peppers in refrigerator until ready to cook. 2. Cook the veggies pot pie and store in refrigerator for easy reheat for lunch or dinner. 3. Brown sausage and onions for Cajun Pasta and refrigerate. WEEK FIVE 27

28 Lunch STRAWBERRY AVOCADO SALAD 2 cups mixed baby greens 3 strawberries washed and sliced 1 tablespoon chopped pistachios, walnuts, almonds or pecans ¼ medium avocado sliced 1 serving balsamic vinaigrette 6-oz lite firm tofu 1. Make a bed of greens on the plate. 2. Add strawberries, avocado, cubed tofu and nuts. 3. Top with balsamic vinaigrette. 4. Serve immediately. Makes 4 servings Serving size 1 cup 150 calories 8g fat 10g net carbs 13g protein 2 cups spinach WEEK FIVE 28

29 Dinner STUFFED BELL PEPPERS 4 bell peppers 16-oz soy crumbles 2 cups cooked cauliflower rice 8 Tbsp onion diced 1. Preheat oven to 400 F. Microwave bell peppers for 3 minutes. 2. In medium skillet, sauté onion and soy crumbles until done. (Suggested spices: garlic, cumin & salt & pepper to taste). Add cauliflower rice, mix until combined and stuff into pepper. Top with sauce and cheese and cook for 30 minutes. 2 cups marinara sauce 8 Tbsp nutritional yeast or vegan parmesan Makes 4 servings Serving size 1 filled bell pepper 260 calories 3g fat 22g net carbs 36g protein WEEK FIVE 29

30 Dinner VEGGIE POT PIE 2 Tbsp margarine (I used Earth Balance) 1 onion, diced 5 cloves garlic, minced 2 heads cauliflower, chopped or riced cauliflower 2 cups vegetable broth 1 cup full-fat canned coconut milk 3 carrots, chopped 2 celery ribs, diced 1 cup sliced mushrooms 1 cup frozen peas 1 tsp salt ½ tsp black pepper 1. Melt the margarine in a Dutch oven or heavy bottomed pot over medium heat. 2. Add the onions and garlic and sauté for 5 minutes, or until soft. 3. Cook half the cauliflower in water until tender. Turn the heat to low. 4. Use a slotted spoon to scoop the cooked cauliflower into a blender. Add the coconut milk to the blender and puree. Set aside for now. 5. Add the remaining cauliflower and the carrots to the pan (the carrots and cauliflower should be about the same size). 6. Bring the broth to a boil, cover with a lid and reduce heat to low. Cook for 9-10 minutes, or until the cauliflower and carrots are fork tender. 7. Add the celery, peas, mushrooms, spices, and pureed cauliflower/coconut milk mixture to the pot and mix well. 8. Raise the heat to medium low and cook for 5 minutes. 9. Serve. ½ tsp cayenne, optional 1 Tbsp chopped fresh or dried sage 2 tsp chopped fresh or dried thyme Makes 4 servings Serving size 1 cup 300 calories 18g fat 19g net carbs 10g protein 2 tsp chopped fresh or dried rosemary WEEK FIVE 30

31 Dinner CAJUN PASTA WITH BLACK BEANS 4 servings vegan sausage, sliced (i.e. Trader Joe s vegan sausage) 1 small onion, chopped 1 Tbsp olive oil 1 can black beans, drained and rinsed 1 can Rotel tomatoes with green chilies 1 15-oz can low sodium tomato sauce 2 cups low carb pasta or gluten free pasta (such as Dreamfields) 1 cup water 1. Thinly slice sausage, and finely chop the onion. Set aside. 2. Heat olive oil in a large skillet over medium heat. Add the sausage and onion and sauté until lightly browned, stirring occasionally. (3-4 minutes) 3. Add the can of drained and rinsed black beans, the undrained cans of Rotel and tomato sauce. Stir in the cup of water, dry pasta, and taco seasoning 4. Cover skillet and reduce heat to medium low. Let the mixture simmer for minutes, stirring occasionally. Serve once pasta is cooked al dente. Top with cheese, fresh chopped tomato and green onion if desired. Makes 4 servings Serving size: 1 cup 506 calories 13g fat 26g net carbs 26g protein 1 package organic taco seasoning or 1 Tbsp each chili powder and cumin ¼ cup non dairy cheese (i.e. Chao) chopped green onions for garnish WEEK FIVE 31

32 SIX-WEEK VEGAN MEAL PLANNING GUIDE Week Six My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep. You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD before the recipe name to find! WEEK SIX 32

33 Shopping List LUNCH Easy Chili with Pesto DINNERS 1. Meatballs with Caper Olive Sauce 2. Low Carb Bibimbap 3. Low Carb Taco Salad Capers Lettuce Tomatoes Green Olives Meatless Crumbles (Beyond Beef) Vegan cheese (Daiya or Chao) Avocado Tempeh Carrots Vegan yogurt or sour cream Grape tomatoes Zoodles Marinara Onion Canned beans cannellini, kidney, chickpeas Canned diced tomatoes Garlic Lemon zest Vegan meatballs Bell peppers Broccoli Cucumber Cauliflower rice Sesame seeds Salsa Taco seasoning PANTRY STAPLES Salt Vinegar Soy sauce Sriracha Maple syrup Sesame oil Parsley Olive oil Pepper Crushed red pepper flakes SUNDAY MEAL PREP 1. Make Chili with pesto dish and store in your refrigerator for quick reheat for lunch or dinner. 2. Zoodle your zucchini and store in the refrigerator until ready to use. 3. In a small bowl, mix the Sriracha, vinegar, soy sauce, maple syrup, and oil for the bibimbap recipe. Place in refrigerator to use with with Bibimbap. 4. Brown protein for taco salad. Add taco seasoning, place in container and refrigerate. WEEK SIX 33

34 Lunch EASY CHILI WITH PESTO 1 Tbsp plus ¼ cup extra-virgin olive oil 1 small yellow onion, chopped 2 carrots, diced 1 can diced tomatoes, including liquid Sea salt and black pepper to taste 1 can chickpeas, rinsed and drained 1 can cannellini beans, rinsed and drained 1 can kidney beans, rinsed and drained 1 clove garlic, finely chopped 1. Heat 1 tablespoon of the oil in a large saucepan over medium-high heat. Add the onion and carrots and cook until tender, about 5 minutes. 2. Stir in the tomatoes and their liquid, 2 cups water, 1½ teaspoons salt, and ½ teaspoon pepper and bring to a boil. 3. Add the chickpeas and cannellini and kidney beans and cook until heated through, about 3 minutes. 4. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ⅛ teaspoon pepper in a small bowl to make the pesto. 5. Divide the chili among individual bowls and top with the pesto. Makes 4 servings Serving size: 1 cup 408 calories 22g fat 32g net carbs 11g protein 3 Tbsp pine nuts, chopped 1 cup fresh flat-leaf parsley, chopped WEEK SIX 34

35 Dinner MEATBALLS WITH CAPER AND OLIVE SAUCE 1 Tbsp olive oil 2 cloves garlic, thinly sliced ¼ tsp crushed red pepper flakes 1 26-oz jar marinara sauce oz jar Spanish olives, drained and roughly chopped oz jar capers, drained and roughly chopped ½ cup fresh flat-leaf parsley, coarsely chopped ½ tsp lemon zest 4 cups zoodles Slow Cooker: 1. Heat the oil, garlic, and crushed red pepper in a large saucepan over medium heat until fragrant, about 2 minutes. 2. Add the marinara sauce, olives, capers, parsley, and lemon zest. Add the meatballs and reduce heat to low and simmer for about 15 minutes. 3. Meanwhile, steam the zoodles until tender. Drain and add to the sauce, tossing to coat. Transfer to a serving dish. Eat and top with nutritional yeast if desired. Makes 8 servings Serving size: 1 cup 510 calories 23g fat 28g carbs 40g protein 4 servings vegan meatballs of choice (i.e. Gardein) Nutritional yeast WEEK SIX 35

36 Dinner LOW CARB BIBIMBAP 1 Tbsp soy sauce 2 Tbsp rice vinegar (or regular white vinegar) 7-oz tempeh, sliced into squares 1 small red bell pepper, in strips 4-6 broccoli florets, in thin spears 1 carrot, grated ½ cucumber, in strips 10-oz cauliflower rice 2 Tbsp sriracha 2 Tbsp rice vinegar or white vinegar 1 Tbsp soy sauce 1 teaspoon sesame oil 1. Mix the soy sauce with the vinegar in a bowl and dip in the tempeh squares. Set them aside for a minute or two. In the meantime, cut your veggies. 2. Heat a skillet with some oil and fry the tempeh on medium heat. Take it out of the pan when it's done. Keep the pan on the heat and use it to sauté the peppers, broccoli and carrot. Cover with a lid and cook for a minute or two so the veggies keep some of their bite. At the same time also stir fry the cauliflower rice with some oil in another pan until tender. 3. In a small bowl, mix the Sriracha, vinegar, soy sauce, maple syrup, and oil. Add a little water if the sauce is too thick. Divide the cauliflower rice over two plates and put the tempeh, peppers, broccoli, carrot and raw cucumber on top. Pour the sauce over the veggies and tempeh and sprinkle with the sesame seeds. Mix everything on your plate before eating. Makes 2 servings Serving size: 1 cup 364 calories 15g fat 27g net carbs 22g protein 1 Tbsp maple syrup 2 Tbsp sesame seeds WEEK SIX 36

37 Dinner LOW CARB TACO SALAD 1 lb soy crumbles or meatless crumbles 1 tsp Avocado oil (or any oil of choice) 2 Tbsp Taco seasoning or 1 Tbsp each chili powder and cumin 8-oz lettuce (chopped) 11/3 cup Grape tomatoes (halved) ¾ cup vegan cheese (shredded) 1 medium Avocado (cubed) 1. Heat oil in a skillet over high heat. Add meatless crumbles. Cook, breaking up the pieces with a spatula, for about 7-10 minutes, until done per package directions. Add water if needed to keep from sticking. 2. Stir taco seasoning into the crumbles until well combined. 3. Meanwhile, combine lettuce, tomatoes, scallions in a large bowl. Add the meatless crumbles. Top with cheese, avocado, salsa, and yogurt or sour cream. Makes 4 servings Serving size: 1 cup 323 calories 13g fat 21g net carbs 28g protein ½ cup Scallions (chopped) 1/3 cup Salsa 1/3 cup vegan plain yogurt or sour cream WEEK SIX 37

38 Amanda Nighbert