Meal Plan -Week #3

Updated: Feb 4, 2020

#vegan #plantbased #mealplans






Download a PDF version of the meal plan

Note: All recipes were made for a family of 6 for dinner and so there would be leftovers for lunch for the parents 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


Day 1













Spinach Falafel Pockets


Day 2














Antipasti Vegan Pizza with No-Yeast Crust


Day 3











Roasted Broccoli and Sun-Dried Tomato Pasta


Day 4












Sweet Potato Hash Browns


Day 5












Peanut Butter Pancakes




Shopping List


Produce

  • Basil-1 Package

  • Bananas

  • 2 Different color bell peppers

  • Button Mushrooms- 2 boxes

  • 2 Garlic

  • 2 Lemons

  • 1 Bag lettuce

  • 1 Red onion

  • Spinach

  • Green Onions- 1 bunch

  • 4 Sweet Potatoes

  • Sun-dried tomatoes

  • Frozen broccoli- 2 bags



Non-perishables & Condiments

  • 8 Pitas

  • Almond milk

  • 2 cans chickpeas

  • 800 grams Crushed Tomatoes (no sugar or additives)

  • Curly Pasta

  • Maple syrup (no additives)

  • Peanut Butter (no additives)

  • Tahini Paste

  • Cashews-2 cups

Spices & Baking

  • Baking powder

  • Baking soda

  • Oat flour

  • All-purpose flour

  • Nutritional yeast

  • Ground flaxseeds

  • Vanilla extract

  • Red pepper flakes

  • Dried oregano

  • Garlic powder

  • Cumin




Prep Day (Estimated Time: 1 Hour)

*for food processor prep-recipes make in the order as listed so you don't have to clean in between. Oh, ya- I got your back 😉





Prep-Recipes:


No-Yeast Pizza Crust (Tools Needed: 🥣)


Ingredients:

  • 2 ⅔ cups all-purpose flour

  • 2 tsp baking powder

  • 1 teaspoon salt

  • 1 cup almond milk

  • 4 tbsp olive oil


Method:

  1. 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.

  2. 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 Cheese (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:

  1. 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.



Pesto (Tools needed: Food Processor


Ingredients:

  • 4 cups basil

  • 1 cup of cashews

  • 2 garlic clove

  • ½ cup of olive oil

  • salt to taste

  • pepper to taste


Method:

  1. Put Basil leaves (no stems!), cashews, garlic into the food processor. Blend until everything is chopped well. You might have to open the food processor to scrape down the sides. But then run it again.

  2. Once finely chopped, while the food processor is running slowly pour in ½ cup of olive oil into the open part of the food processor. Add more olive oil to make more or to thin out. Add 5 pinches of salt and one pinch of pepper (or to taste)

*Pour mixture into a container and tightly seal it. The pesto should stay in the fridge for about a week maybe more and can freeze for a month.


Spinach Falafel Patties


Ingredients:

  • 8 cups fresh spinach or kale (no stems!) (if frozen thaw first and pat out liquid)

  • 8 cloves garlic

  • 2 cans of chickpeas rinsed and drained

  • 3 Tbsp tahini paste

  • Juice from 1 lemon

  • 1 tsp cumin

  • 1 tsp sea salt

  • ½-1 cup oat flour

  • (or all-purpose flour if not gluten-free)

Method:

  1. Add spinach and garlic to a food processor and pulse to chop into small bits. Then add chickpeas, tahini, lemon juice, cumin, and salt and pulse to combine. The mixture shouldn’t be puréed, just combined.

  2. Once incorporated, stir, with a spoon directly in the food processor ½ cup oat flour. Add oat flour another 1 Tbsp at a time until the mixture is thick enough to handle — adding roughly 2-4 Tbsp.

  3. Taste and adjust seasonings as desired. I added a touch more salt, cumin, and lemon juice. Scoop out heaping 2-Tbsp portions of falafel dough and use your hands to form them into approximately 1/2-inch thick patties. Recipe makes 19 falafel.

*FREEZE uncooked falafel between layers of parchment paper and store in a container in the freezer for up to 1 month. Just thaw and cook as instructed on Falafel Night.



Day 1

Spinach Falafel Pockets

Recipe based on KALE FALAFEL HUMMUS WRAPS (30 MINUTES!) by Minimalist Baker


Ingredients:

  • Spinach Falafel Patties (Thawed if were in freezer)

  • 2-4 olive oil (for cooking)

TAHINI

  • ⅔ cup Tehini Paste

  • Juice from 1/2 Lemon Juice

  • 1 cup Water

  • Salt

FOR SERVING

  • 8 medium pitas

  • Lettuce

MORE SERVING IDEAS

  • Cucumber and Tomato salad

  • Sliced Red onion

  • Pickles

  • Pickled Cabbage or Cabbage Salad


Method:

  1. Heat a large skillet over medium-high heat. Once hot, add 2 Tbsp oil. Swirl to coat pan. Add 4 falafel (or however many will fit comfortably) to the pan at a time.

  2. Cook until browned on the bottom, checking at the 2-minute mark to ensure they’re not over-browning. If they are, slightly reduce heat. Flip once they're a deep golden brown — about 3-4 minutes. Cook until the other side is golden brown as well.

  3. For Tahini: Pour all Tahini ingredients into a medium size jar. Shake it up! If too thick add a bit more water. If too thin add a bit more tahini paste.

To assemble, lay half a pita flat, spread with hummus, fill with 2-3 falafel and greens.


*Store leftover falafel covered in the refrigerator for up to 4-5 days and reheat in a 350 degree F (176 C) oven. See freezing instructions in step 4.


Day 2

Anti-Pasta Vegan Pizza

Recipe Based on MY FAVORITE VEGAN PIZZA by Minimalist Baker



Ingredients:

  • pizza crust

TOPPINGS

  • 2 bell peppers, thinly sliced

  • 1 red onion, sliced

  • 3 cups button mushrooms, sliced

  • 1 1/2 tsp of each fresh basil, dried oregano, garlic powder

  • 3/4 tsp sea salt

TOMATO SAUCE

  • 2 cups crushed tomato tomatoes

  • 1½ tsp fresh basil, dried oregano, garlic powder

  • 3/4 tsp sea salt to taste

MORE GOOD STUFF

  • 1 1/2 cup vegan parmesan cheese

  • red pepper flakes (optional) + dried oregano


Method:

  1. Preheat oven to 425 degrees F (218 C) and position a rack in the middle of the oven.

  2. Layout on baking paper on a baking sheet the sliced onions, peppers and Mushrooms. Sprinkle with salt and the herbs. Drizzle with olive oil. Bake in the oven until soft and slightly charred – 10-15 minutes, Set aside.

  3. Prepare the sauce by adding tomato sauce to a mixing bowl and adding seasonings and salt to taste. Adjust seasonings as needed. Set aside.

  4. Top with the desired amount of tomato sauce (you’ll have leftovers, which you can store in a jar for later use), a sprinkle of parmesan cheese and the sautéed veggies.

  5. Slide into oven and bake for 17-20 minutes or until crisp and golden brown.

Sprinkle or serve on the side with parmesan cheese, dried oregano and red pepper flake.

*Leftovers keep well – no need to reheat! Cold pizza is yum.


Day 3

Roasted Broccoli Pesto Pasta

Recipe based on ROASTED BROCCOLI PASTA SALAD WITH HEMP PESTO (V/GF) by Minimalist Baker






Ingredients:

  • 1 bag of pasta dry

BROCCOLI

  • 2 bags frozen broccoli thawed and chopped

  • 1 Tbsp olive oil

  • ¼ tsp each salt and black pepper

PESTO SAUCE

  • 1 cup of pre-prepared Pesto

  • Juice from ½ lemon

  • 3 Tbsp nutritional yeast

  • ¼ tsp sea salt plus more to taste

  • 3 Tbsp olive oil

FOR SERVING

  • 2/3 cup sun-dried tomatoes sliced thin

  • 1/2 cup cashew parmesan cheese

  • 1 sprinkle red pepper flakes


Method:

  1. Heat oven to 400 degrees F (204 C). Line a baking sheet with parchment paper. Add broccoli and toss with oil, salt, and pepper. Once the oven is heated, add broccoli and cook for 15 minutes or until lightly golden browned.

  2. In the meantime, cook pasta according to package instructions. Drain and set aside.

  3. Prepare Pesto sauce. Add lemon juice, nutritional yeast, and sea salt to 1 cup of the pre-prepared Pesto. Taste and adjust flavor as needed, adding more salt to taste, nutritional yeast for cheesiness, or lemon juice for acidity. Set aside.

  4. Once broccoli is roasted, add to a large serving/mixing bowl. Add the cooked drained pasta, sun-dried tomatoes, and red pepper flakes (optional). Top with pesto and toss gently to combine (being careful to not break the pasta). Sprinkle with cashew parmesan cheese.

Serve with parmesan on the table so everyone can add to their own.


Enjoy immediately or refrigerate up to 3-4 days (not freezer friendly). Enjoy chilled or at room temperature.


Day 4

Sweet Potato Hash Browns

Recipe based on 2-INGREDIENT SWEET POTATO HASH BROWNS by Minimalist Baker




Ingredients:

  • 4 sweet potatoes, skin on

  • 2 Tbsp of olive oil

  • 2 pinches of salt

  • pepper to taste

  • 1 bunch of green onion or parsley chopped

  • hot sauce (optional)


Method:

  1. Grate sweet potatoes using a box grater or the grater attachment on your food processor.

  2. Heat a large skillet over medium heat. Once hot, add a little oil and the sweet potatoes.

  3. Season with a little salt and pepper (optional) and cook COVERED for about 5-8 minutes or until browned on the exterior and tender on the interior. Toss at the halfway point.


Serve with green onions, hot sauce. Goes well with your favorite scramble. Serve with a side salad.


*Best when fresh, but you can store leftovers in the refrigerator for up to 3 days.



Day 5

Peanut Butter Pancakes (makes 12 medium pancakes)

Recipe based on 1-BOWL PEANUT BUTTER PROTEIN PANCAKES (PLANT-BASED, GLUTEN-FREE)






Ingredients:

  • 2 Tbsp ground flaxseeds

  • 1 cup almond milk

  • Juice from ½ lemon or 1 tsp of apple cider vinegar

  • 2 Tbsp maple syrup

  • 1 tsp vanilla extract

  • 2 Tbsp natural peanut butter

  • 2 Tbsp olive oil plus more for greasing

  • 1 tsp baking soda

  • 2 tsp baking powder

  • 2 pinches of salt

  • 1 ½ cup oat flour


SERVING

  • peanut butter

  • bananas sliced

  • maple syrup


Method:

  1. Prepare flax egg by adding the ground flaxseed and 4 tbsp of water to a large mixing bowl. Mix and let it sit for a minute or two to thicken.

  2. To a small bowl, add almond milk and lemon juice or apple cider vinegar and stir gently to combine. Set aside to "curdle."

  3. To the flax egg, add maple syrup, vanilla extract, peanut butter, and olive oil and whisk to combine. Slowly add in almond milk mixture while whisking. Add baking soda, baking powder, and salt, and whisk to combine. Next, add oat flour and stir until just combined. Let batter rest while preheating griddle (about 5 minutes). The batter will be thick once it rests, but that’s a good thing! However, if it’s too thick for your liking, thin with a little almond milk and stir.

  4. Preheat a frying pan to medium heat. You want the surface to be hot but not screaming hot — oil shouldn’t smoke when it makes contact with the surface.

  5. Once hot, lightly grease your pan with olive or avocado oil and pour on 1/4-cup measurements of the batter. Flip when bubbles appear in the middle and the edges are slightly dry, being careful not to burn. Reduce heat if browning too quickly. Cook for about 2 minutes more on the other side, then plate.

Top with desired toppings, such as more peanut butter, banana, and a light drizzle of maple syrup.


*Best when fresh, though leftovers will reheat well the next day in the microwave or oven. See notes for freezing instructions.



Did you make these recipes?

Go on. Take a picture. You know you want to.

Make sure to post it and tag @veg.it.out on Instagram and hashtag #vegitout


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