Meal Plan -Week #4

Updated: May 16, 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












Smoky Black Bean Beet Burgers


Day 2













Creamy Curried Cauliflower Lentil Soup and Roasted Sweet Potatoes


Day 3












Tofu Stir-Fry


Day 4

Cheesy Chili Baked Potato Fries and Garlicky Guacamole

Day 5

Sheet Pan Meal: Curried Sweet Potato & Chickpeas




Shopping List


Produce

  • Extra firm tofu- 1 Package

  • 3 avocados

  • 1 beet

  • 1 large red cabbage

  • 4 carrots

  • 1 head of cauliflower

  • 2 lemons

  • 1 garlic

  • Ginger

  • Kale

  • 2 red bell peppers

  • 1 red onion

  • 2 boxes of Shiitake mushrooms

  • Green onions

  • 6 sweet potatoes

  • 2 white onions

  • 10 yellow potatoes

  • Cilantro or parsley


Non-perishables & Condiments

  • Soy sauce

  • Quinoa

  • Red lentils

  • 8 hamburger buns

  • Walnuts

  • Maple syrup

  • Peanut butter

  • 2 cans of chickpeas

  • 1 can/container of coconut cream

Spices & Baking

  • Nutritional yeast

  • Spicy Paprika

  • Cumin

  • Curry powder

  • Garlic powder

  • Pepper

  • Sesame seeds

  • Smoked paprika




Prep Day (Estimated Time: 1 Hour)











Prep-Recipes:













Black Bean Patties (Tools Needed: Food Processor)


Ingredients:

  • 3/4 cup cooked quinoa

  • 1/2 large red onion

  • 1 cup of shiitake mushrooms

  • 1 15-ounce can black beans (well rinsed and drained)

  • 1 cup finely grated raw beet

  • 1 pinch each salt & pepper

  • 2 tsp cumin

  • 1/4 tsp smoked paprika

  • 1/2 cup raw walnuts

Method:

  1. In the bowl of a food processor using the grater insert grate the onions, mushrooms, and beets. Put on the side.

  2. In a large mixing bowl add in drained black beans. Mash with a fork or a potato masher. You’re looking for a rough mash, so you can leave a bit of texture if you want.

  3. Add cooked quinoa, spices and mixture from the food processor.

  4. Wipe out the food processor and add in the knife insert. Pour in the walnuts and process until the walnuts become a fine meal. Add the walnut meal to the rest of the mixture in the mixing bowl a little at a time until the mixture is able enough to form into patties.

*Store Patties in a tight sealing container, using baking paper to separate the different layers. Store in the fridge for 1-2 days. Freeze leftover patties for a few weeks.


Peanut Sauce (Tools needed: Bowl )














Ingredients:

  • 8 Tbsp peanut butter (or other nut butter)

  • 8-12 Tbsp soy sauce

  • 4 Tbsp maple syrup

  • 4 Tbsp lemon juice

  • 1 crushed and diced garlic

  • 1 tsp of red pepper flakes


Method:

  1. Add all the ingredients to a mixing bowl and whisking to combine.

  2. Taste and adjust flavor as needed, adding more chili garlic sauce for heat, lime juice for acidity, maple syrup for sweetness, peanut butter to thicken, or coconut aminos for saltiness and depth of flavor.

Pour into a clean jar, tightly seal and store for stir-fry day.



Quinoa (Tools needed: Stove Top)


Ingredients:

  • 4 cups white quinoa

  • 8 cups water


Method:

  1. Rinse the quinoa well to keep from becoming bitter.

  2. Add the drained quinoa.

  3. Add water and bring to a boil.

  4. Turn the heat down to the lowest setting. Cover and cook for 15 minutes.

  5. Remove the pot from heat and let it stand for 5 more minutes, covered. Don't peek!

  6. Fluff and eat!

*Storage: Leftover quinoa can be refrigerated in an airtight container for up to 5 days or frozen for up to 2 months.



Crispy Tofu (Tools needed: Stove Top)














Ingredients:

  • 1 cup extra-firm tofu pressed, pat dry and cubed

  • 1 Tbsp soy sauce

  • 1 clove garlic

  • crushed, diced

  • 1 tsp red pepper flakes

  • 2 tsp olive oil

Method:

  1. Add cubed tofu to a plate or shallow dish along with soy sauce, garlic, and red pepper flakes. Gently toss/stir to coat. Set aside to briefly marinate.

  2. Heat a large rimmed skillet (or wok) over medium-high heat. Once very hot, add olive oil and marinated tofu (including any remaining soy sauce) and cook until brown and crispy, gently flipping a few times to ensure even cooking. Remove from skillet.

*Store in a tightly sealed container in the fridge for 3-4 days.




Curried Cauliflower Lentil Soup (Tools needed: Stove top, hand blender)






















Ingredients:

  • 4 tsp olive oil

  • 2 white medium onions

  • 4 carrots, medium, diced

  • 3 tsp fresh ginger, minced

  • 4 cloves garlic, minced

  • 1 large head cauliflower

  • cut into bite-size pieces

  • 4 tsp curry powder

  • 2 pinch spicy paprika

  • optional

  • 8 cups vegetable broth

  • or water

  • 1 cup red lentils

  • 1 tsp sea salt, plus more to taste

  • 1 cup full-fat coconut milk

Method:

  1. Heat a large pot over medium heat. Once hot, add oil, onion, carrots, and sauté for 4-5 minutes — stirring occasionally. Then add ginger and garlic and sauté for 2-3 minutes more or until fragrant.

  2. Add cauliflower, curry powder, spicy paprika (optional), broth or water, lentils, and salt. Bring to a low boil over medium heat and then reduce heat to low, cover, and simmer for 15 minutes or until lentils and cauliflower are tender.

  3. Add coconut cream and blend with an immersion blender until creamy and no bits remain (if it has trouble blending, you can optionally transfer to a blender and blend on high until creamy and smooth).

  4. Taste and adjust seasonings, adding more curry powder for spice, cayenne for heat, or salt for overall flavor. Continue cooking for a few more minutes over medium heat.

*Store covered in the refrigerator for 3-4 days or in the freezer for up to 1 month.


---------------------------------


MEALS


Day 1











Smoky Black Bean Beet Burgers

Recipe based on SMOKY BLACK BEAN BEET BURGERS by Minimalist Baker


Ingredients:

  • Black Bean and Beet Patties Made on prep day

  • 8 hamburger buns

  • Topping ideas: lettuce, tomatoes, pickles, kale, red onions, sautéed onions, sautéed mushrooms, avocado mustard, tehini, pesto, cashew cream,


Method:

  1. Preheat oven to 375 degrees F (190 C).

  2. Coat a baking sheet with nonstick spray or olive oil. Form mixture into roughly 8-9 patties (as original recipe is written).

  3. Tip: Use a peanut butter jar lid lined with plastic wrap to get the perfect shape. You can also just take handfuls and mash them into loose patties. The thicker you make them, the longer they’ll take to cook through, but the “juicier” and heartier they’ll be! Thinner patties will cook faster.

  4. Arrange burgers on a baking sheet and brush or spray the tops with olive oil. Bake at 375 F (190 C) for a total of 30-45 minutes, gently flipping at the halfway mark. Cook longer to dry them out even more and achieve more crisp, but it’s not necessary.

Serve on small buns or atop mixed greens with desired toppings.

*For a quicker cook time, form into slightly thinner patties and brown in a skillet over medium heat lightly coated with olive, avocado or coconut oil. Cook until brown on both sides – 3-4 minutes each. NOTE: This method doesn’t get them as well done in the middle, but the crust is more pronounced.



Day 2















Creamy Curried Cauliflower Lentil Soup and Roasted Sweet Potatoes

Recipe Based on CREAMY CURRIED CAULIFLOWER LENTIL SOUP (1 POT!) by Minimalist Baker


Ingredients:

  • Soup

  • Soup Made on Prep day

  • Garnish:

  • Coconut Milk

  • Cilantro or Parsley

  • Roasted Sweet Potatoes

  • 2 sweet potatoes peeled and sliced into circles

  • 2 tablespoons olive oil

  • 1/2 teaspoon salt


Method:

  1. Warm soup over a medium low flame. Make sure to mix the bottom of the pot to prevent burning.

  2. Serve with fresh cilantro/ parsley and an additional swirl of coconut milk

  3. Preheat the oven to 200C/400 F.

  4. Place the slices in a mound on a baking baking sheet, pour over remaining ingredients then mix everything together with your hands to evenly coat the slices. Spread the sweet potatoes into an even, single layer.

  5. Bake for 30-35 minutes, until the sweet potatoes are browned, crispy and fork-tender. Flip at the half waypoint.


Day 3












Tofu Stir-Fry

Recipe based on 20-MINUTE TOFU STIR-FRY by Minimalist Baker


Ingredients:

  • Crispy Tofu from Prep Day

  • Peanut butter sauce from Prep Day

  • 3 cups of cooked Quinoa from Prep Day

  • Stir Fry

  • 8 tsp olive oil

  • 4 cups of shiitake mushrooms, chopped

  • 4 cup red cabbage, thinly sliced

  • 4 cup red bell pepper, thinly sliced

  • 8 cloves garlic, minced

  • 1 cup green onion, sliced

  • 4 Tbsp ginger, fresh minced


Method:

  1. Heat a skillet over medium-high heat. Once hot, add oil, mushrooms, cabbage, and bell pepper and stir to sauté veggies. Cover and cook 2-3 minutes, stirring occasionally.

  2. Next, add garlic, green onion, and ginger. Stir, cover, and cook for another 1-2 minutes.

  3. Use a wooden spoon (or similar utensil) to move the veggies to one side of the pan. Add quinoa to the other side of the pan. Cover and cook for 2 minutes or until lightly browned.

  4. Add cooked tofu to the pan, add peanut sauce, and stir fry for a few minutes, tossing/stirring occasionally until sauce is well incorporated and all ingredients are hot.

  5. Garnish with freshly chopped cilantro or parsley, additional peanut sauce and a bit of soy sauce. Best when fresh.

  6. Leftovers keep covered in the refrigerator for up to 3-4 days. Reheat on the stovetop until hot.



Day 4

Cheesy Chili Baked Potato Fries and Garlicky Guacamole

Recipe based on CHEESY CHILI BAKED POTATO FRIES (OIL-FREE!) by Minimalist Baker


Ingredients:


Baked Potato Fries

  • 3.33 pounds (about 10) yellow potatoes

  • 4 Tbsp nutritional yeast

  • 1 1/3 tsp smoked paprika

  • 2/3 tsp garlic powder

  • 2/3 tsp sea salt plus more to taste

  • dash spicy paprika for heat (optional)

  • fresh parsley or cilantro

  • fresh garlic

Garlicky Guacamole

  • 3 ripe avocados

  • 3 cloves of garlic, minced

  • 2/3 cup red onion, finely diced

  • Juice from 1 lemon

  • 1/3 cup cilantro minced, (optional // plus more for garnish )

  • 1/3 tsp sea salt, plus more to taste


Method:

  1. Preheat oven to 425 degrees F (218 C) and line two (or more as needed) baking sheets with parchment paper.

  2. Slice potatoes into small wedges about 1/4- to 1/2-inch wide.

  3. Transfer to baking sheets and top with nutritional yeast, chili powder, garlic powder, sea salt, spicy paprika(optional), and any other desired seasonings. Toss gently to coat.

  4. Arrange in an even layer on a baking sheet, trying not to overlap, so that fries can get crispy. The more room they have, the crispier they will become. Use two baking sheets if needed.

  5. Bake for 20 minutes. Then remove from the oven and increase heat to 450 degrees F (232 C). Flip to ensure even baking on both sides and bake for an additional 20 minutes or until crispy and golden brown.

  6. Meanwhile prepare guacamole. Prepare guacamole by adding all ingredients to a small mixing bowl, mashing with a fork, then stirring to combine. Taste and adjust flavor as needed, adding more lemon for acidity, salt for saltiness, or garlic for bite/zing. Transfer to serving dish.

*Serve hot with guacamole.

*They're delicious as is, but they're elevated tossed in fresh herbs and garlic (optional). Best fresh. Store leftovers covered in the refrigerator for up to 4 days. Reheat in a 375-degree F (190 C) oven until hot.



Day 5

Sheet Pan Meal: Curried Sweet Potato & Chickpeas

Recipe based on SHEET PAN MEAL: CURRIED SWEET POTATO & CHICKPEAS by Minimalist Baker


Ingredients:


VEGGIES + CHICKPEAS

  • 4 large sweet potato, skin on, cut into wedges

  • 8 cups thinly sliced cabbage (or sub cauliflower or other seasonal vegetable)

  • 2 (15-oz) cans of chickpeas, rinsed, drained, and dried

  • 2 cup finely diced red onion

  • 4 Tbsp minced ginger

  • 4 Tbsp minced garlic

  • 8 Tbsp olive

  • 2 tsp sea salt

  • 8 Tbsp curry powder


FOR SERVING

  • 8-12 cups kale (or other green)

  • 1 cup tahini,

  • Sesame or hemp seeds (optional)

  • Cilantro (optional)

  • Lemon wedges (optional)


Method:

  1. Preheat oven to 410 degrees F (210 C) and line 1 or 2 large baking sheets with parchment paper or a silicone baking mat.

  2. Add sweet potato wedges, cabbage, and chickpeas to the pan. Top only the veggies (not the chickpeas) with the diced onion. Then sprinkle garlic and ginger over the whole pan (including the chickpeas).

  3. Drizzle with oil, sprinkle on salt, curry powder, and garam masala (if you have, optional).

  4. Use your hands to toss each section (sweet potatoes, cabbage, and chickpeas separately), to fully coat with oil and seasonings. Add more of either as needed.

  5. Bake for 30 minutes, then remove from the oven, toss chickpeas and cabbage (separately), and flip sweet potatoes to ensure even baking. Return to the oven and bake for an additional 10-15 minutes or until the sweet potatoes are golden brown and tender, cabbage is tender, and chickpeas are golden brown and slightly crispy.

*To serve: Steam kale or massage with lemon juice and olive oil and divide between plates, then top with sweet potatoes, cabbage, and chickpeas. Drizzle on the tahini (or dressing of choice) and serve. Sesame seeds, lemon wedges, or cilantro make nice additional garnishes (all optional).



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


356 views0 comments

Recent Posts

See All