Meal Plan #6

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Day 1

Eggplant Pizza with Caramelized Onion

Day 2

Broccoli & Potato Soup

Day 3

Cashew Fettucini Alfredo

Day 4

Black Rice Sushi Bowls

Day 5

Lentil Meatballs and Carrot Noodles


**Note: All recipes were made for a family of 6 and so there would be leftovers for lunch the next day. That’s 8 servings. For adjustments in serving size and other dietary needs message me on Facebook at www.facebook.com/vegitout


Shopping List:


Produce

  • 2 eggplants

  • 2-3 avocados

  • 2 heads of broccoli or 2 bags of frozen broccoli

  • 10 carrots

  • 3 cucumbers

  • 2 lemon

  • 1 Garlic

  • 2 onions

  • 6 potatoes

  • 1 red onion

  • green onions

  • 2 sweet potatoes

  • Parsley

  • Frozen Green lentils


Non-perishables & Condiments

  • Crushed tomatoes

  • Soy sauce

  • Tomato paste

  • Almond Milk

  • Sesame seeds

  • Fettuccine Pasta

  • Raw cashews

  • Black rice⁣⁣

  • Techina paste

  • Seaweed



Spices & Baking

  • Baking powder

  • Ground flax seeds

  • Nutritional yeast

  • Oat flour

  • All-purpose flour

  • Dried basil

  • Garlic powder

  • Spicy paprika

  • Oregano



Prep-Day, 1 Hour



PREP RECIPES:

***Make in the following order to utilize your time and resources.


Black Rice (Tools needed: stovetop)



Ingredients:

  • 2 ¼ cup water

  • or broth

  • 1 cup black rice

  • rinsed

  • ⅛ tsp salt

  • or to taste

Method:

  1. Add water, and rinsed black rice to a saucepan with a cover. Over medium-high heat, bring the water to a boil. Add the salt, reduce heat, cover, and cook for about 30-35 minutes.

*Resist the urge to open the lid too often to check on the rice because this will let a lot of steam out. Continue cooking until the rice is tender and chewy, and all water is absorbed. Take off the heat and let it stand covered for about 5 to 10 minutes, then fluff with a fork and serve.

*If all the water has evaporated, but the rice is not fully cooked yet, add 2 to 3 tablespoons of water and cook for 5 more minutes.

*After cooled, store in an airtight container in the fridge for up to 5 days.




Pizza Crust (Tools needed: bowl)



Ingredients:

  • 2 ⅔ cups all-purpose flour

  • 2 tsp baking powder

  • 1 tsp salt

  • 1 cup almond milk

  • 4 tbsp olive oil


Method:

  • Mix flour, baking powder, and salt together in a bowl; stir in almond milk and olive oil until a soft dough forms. If the dough is too dry, add a little more milk. Turn dough onto a lightly floured surface and knead 10 times. Shape dough into a ball. Cover the dough with an inverted bowl and let sit for 10 minutes.

  • Roll dough into a 12-inch circle on a baking sheet lined with baking paper.

*Store in fridge, covered until Pizza day (if you are using more then 1 day after prep day store in freezer)



Vegan Parmesan (Tools Needed: Food Processor )



Ingredients:

3/4 cup raw cashews

3 Tbsp nutritional yeast

3/4 tsp sea salt

1/4 tsp garlic powder


Method:

Add all ingredients to a food processor and mix/pulse until a fine meal is achieved.

Store in an empty spice container for sprinkling in the refrigerator to keep fresh. It lasts for several weeks.



Alfredo Sauce (Tools Needed: Food Processor )



Ingredients:

  • 3 cups raw cashews (soaked)

  • ½ nutritional yeast

  • 7 cloves garlic

  • 2 tsp sea salt

  • 2-5 cups unsweetened plain almond or rice milk (plus more as needed)


Method:

  1. Soak cashews in very hot water for 20 minutes. Then drain and add to a blender.

  2. To the blender, add nutritional yeast, garlic, sea salt, and a lesser amount of unsweetened dairy-free milk.

  3. Blend on high until creamy and smooth, scraping down sides as needed.

*Taste and adjust flavor as needed, adding more garlic for kick/zing, nutritional yeast or vegan parmesan cheese for cheesy flavor, salt for saltiness, or dairy-free milk if too thick.

*Store Half in one airtight container for Fetuchini alfredo night, and store the other half in another airtight sealed container for Pizza and Soup night.


Lentil Meatballs (Tools needed: Food Processor )



Ingredients:

  • 3 Tbsp olive oil

  • 1 medium onion (minced)

  • 3 cloves garlic (minced)

  • 1 batch flax egg (1 Tbsp (7g) flaxseed meal + 2 1/2 Tbsp)

  • 1 1/2 cups cooked + cooled green lentils (defrosted if using frozen)

  • 1 1/2 Tbsp dried oregano

  • 1/4 cup fresh parsley

  • 1 Tbsp tomato paste

  • 5-6 Tbsp vegan parmesan cheese (plus more for coating)

  • ~1/4 tsp Sea salt and black pepper to taste

  • 1 Tbsp oat flour or panko bread crumbs


Method:

  1. Heat a large skillet over medium heat

  2. Once the skillet is hot, add 1 Tbsp olive oil, onion and garlic. Sauté for 2-3 minutes, or until slightly golden brown.

  3. To a food processor, add flaxseed and water and let sit for 2-3 minutes.

  4. Add cooked, cooled/defrosted lentils, 1 tsp olive oil, sautéed garlic and onion, oregano, parsley, tomato paste, vegan parmesan cheese, and a pinch each salt and pepper. Pulse, mixing until combined, but not puréed, leaving a little texture.

  5. Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavor, vegan parmesan for cheesiness and to dry out, or more olive oil to moisten. The texture should be dough-like. If the mixture is still too wet, add oat flour or panko bread crumbs.

  6. Use a tablespoon or cookie dough scoop, to scoop out rounded Tablespoon amounts of dough and carefully form into balls. The mixture is moldable but fragile, so the best way to do this is to rest the dough in the palm of one hand while using two fingers from the other hand to gently mold/form into a meatball. If it cracks, moisten your fingers with a little water to help reform/bind them. Repeat until all meatballs are formed - about 12 or 13.

  7. Roll/coat in vegan parmesan cheese (optional) and arrange it in a freezer-safe container. Separating layers with baking paper.

*Freeze until Meatball day



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Day 1


Eggplant Pizza with Caramelized Onion

Recipe based on EGGPLANT PIZZA WITH CARAMELIZED ONIONS by MyDarlingVegan



Ingredients:

  • 1 No yeast pizza dough recipe made on prep day

  • 2 medium eggplants, sliced ¼" thick

  • ½ red onion, thinly sliced

  • Head of garlic, top cut off

  • ½ cup of alfredo sauce

  • 3-4 tbsp olive oil, divided

  • 1 tbsp fresh rosemary, minced (optional or dried oregano)

  • salt


Method:

  1. Turn the oven to broil and move an oven rack to the top shelf. Slice the eggplant ¼ inch thick and the onions thinly. Place eggplant and onions and garlic on a parchment-lined baking sheet. May need to baking sheets. Drizzle olive oil and sprinkle with salt. Broil for 4-6 minutes on each side, until lightly golden. Remove from the oven and let cool.

To assemble the pizza:

  1. Turn down the oven to 450F.

  2. Shape the dough to fit on a pizza stone or baking dish. Lightly brush on the remaining olive oil and top with the alfredo sauce. Place broiled eggplant over the cheese, covering the entire surface. Top with caramelized onions and fresh rosemary or dried oregano. Bake for 15-18 minutes, until the crust is lightly browned.

  3. Allow the pizza to cool 5 minutes before slicing.


Day 2

Broccoli & Potato Soup

Recipe Based on Featured Soups, SoupsBroccoli & Potato Soup by Vegangela



Ingredients:

  • 4 Tbsp olive oil

  • 2 large onions peeled and sliced

  • 4 clove garlic, minced

  • 12 cups vegetable broth or water

  • 8 cups broccoli florets or two bags of frozen broccoli

  • 8 potatoes medium, peeled and quartered

  • Oregano

  • Salt to taste

  • Pepper

  • chives

  • optional

  • Alfredo sauce


Method:

  1. In a large stockpot, heat the olive oil over medium heat and cook the onions and garlic until tender, a few minutes.

  2. Add the vegetable broth/water and potatoes to the pot. Cover and bring to a boil. Reduce back to medium heat and cook until potatoes are tender. About 15 minutes.

  3. Add the broccoli and thyme or other herbs, and cover for 5 minutes, until fully steamed but still bright green.

  4. Puree the soup in a blender or with an immersion blender. Add ½ cup of the alfredo sauce to soup.

  5. Season with salt and pepper and serve with chives and alfredo sauce for garnish.

*Serve with toasted bread. Rub a garlic clove over the bread for quick garlic bread.

Day 3

Cashew Fettucini Alfredo

Recipe based on 30-MINUTE CASHEW ALFREDO by Minimalist Baker



Ingredients:

  • Half of the Alfredo Sauce made on prep day

  • Pasta or Zoodles

  • Vegan Parmesan Cheese


Method:

  1. Prepare Pasta according to Package instructions or zoodles

  2. To prepare sauce: Transfer to a rimmed skillet and cook over medium-low to medium heat for 5 minutes, whisking frequently. The sauce should thicken and bubble. Add more dairy-free milk as needed to thin (I typically add up to 1/2 - 1 cup (120-240ml) more).

  3. Mix in pasta or zoodles.

  4. Top with Vegan Parmesan Cheese.


Day 4

Black Rice Sushi Bowls



Ingredients:

  • Black rice⁣⁣ prepared on prep day

  • 2 sweet potatoes sliced

  • 1/2 Tbsp olive oil

  • salt

  • 2 avocados, diced

  • 3 cucumbers, diced

  • 1/2 cup techina paste

  • 1/4 cup water

  • juice from ½ a lemon

  • spicy paprika

  • soy sauce

  • Topping Ideas

  • 3 sheets seaweed

  • 1/3 cup sesame seeds

  • 8 green onions, sliced

  • raw cashews, crushed


Method:

  1. Sweet Potatoes: Slice sweet potatoes into disks- Lay flat on a baking sheet covered with baking paper. Ideally, no overlapping to get slices crispy. Drizzle with olive oil and sprinkle with salt- Bake in an oven heated to 180c/375f for 15 minutes. Check on potatoes and flip. Bake for another 5/10 minutes. You want them to be a bit browned.

  2. Spicy Techina:- In an empathy jam jar add all ingredients and shake. Add drops of water to thin out if too thick.

Serve Family style:

- Place the crispy sweet potatoes, avocado, cucumbers, sushi rice and toppings in there own serving bowls. If putting out toppings do as well. Put out the jars of teriyaki, spicy techie and soy sauce.

- Give everyone their own bowl and spoon. Everyone can take a big helping of sushi rice and add whatever else they want on too.




Day 5

Lentil Meatballs and Carrot Noodles

Recipe based on EASY LENTIL MEATBALLS (VEGAN + GF) by Minimalist Baker



Ingredients:

  • Lentil Meatballs from Prep day, partially defrosted

  • 10 large carrots (ribboned with a vegetable peeler)

  • 2 Tbsp olive oil

  • Cups of crushed or diced tomatoes without salt

  • 1 tsp dried or fresh oregano

  • 3/4 - 1 tsp sea salt


Method:

  1. Heat the skillet over medium heat. Once hot, add 1 Tbsp olive oil and half of the meatballs. Brown for 4-5 minutes, or until golden brown, shaking the pan or using a wooden spoon to roll the balls around to cook evenly on all sides.

  2. As they are done cooking, transfer to a baking sheet covered with baking paper and set in the preheated oven. Repeat process, adding remaining 1 Tbsp olive oil to the skillet and sautéing remaining meatballs, then transfer to the oven and bake for 10-15 minutes,

  3. Meanwhile prepare your carrot noodles, pasta and/or marinara sauce. To make carrot noodles, bring a large pot of water to a boil. Once boiling, add carrots and boil for 2-3 minutes (2 for al dente, 3 for more tender noodles). Drain and set aside.

  4. Tomato sauce: Heat a large pot over medium-low heat. Once hot, add oil. add tomatoes, oregano, salt, and pepper.

  5. Bring to a simmer over medium heat. Then reduce heat to low and simmer uncovered for 10 minutes, stirring occasionally. Then add basil (optional) and stir. Cook for 5 minutes more.

  6. Remove meatballs from oven and let cool slightly - they will firm up the longer they are cooled.

*Serve over carrot noodles or pasta with marinara sauce.



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