Week #1- Plant-Based Family Meal Plan

Updated: Jan 19, 2020

This meal plan is for a family of 5. Please leave a comment below if you would like me to adjust any of the recipes according to your needs.







Shopping List:

Produce:

  • 2-3 Sweet potatoes

  • 4 red onions

  • 3 Avocados

  • 3 Cucumbers

  • Green onions

  • Ginger

  • Parsley

  • 2 Garlic

  • 2 red bell peppers

  • 1 spicy green pepper

  • 2 lemons

  • 1 bag of potatoes

  • Spinach

  • 1 package of mushrooms

  • 3 white onions

  • 1 Package of Tofu

  • 1 bag of Lettuce or Kale

  • 2 Tomatoes

  • 1 small butternut squash


Non-perishables:

  • Sushi Rice

  • Seaweed

  • Date honey

  • Soy Sauce

  • Techina Paste

  • Bread Crumbs

  • Tomato Paste

  • Quinoa

  • Apple Cider Vinegar

  • Black Beans

  • 1 Package of macaroni noodles

  • Raw Cashews (2 cups worth)

  • Dijon Mustard


Spices:

  • Cumin

  • Paprika

  • Smoked Paprika

  • Turmeric

  • Nutmeg (optional)



Prep

- Meatball (from the spicy meatballs on Monday)

- Spiced Quinoa (from the Loaded Taco Quinoa bowl on Wednesday)

- Butternut squash sauce (from the Butternut Squash Mac and Cheese on Thursday) (don't make more then two days before)





Bowl Ingredients:

  • 2-3 Sweet potatoes sliced

  • 1/2 tbsp of olive oil

  • salt

  • 2 Avocados cubed

  • 3 Cucumbers cubed

  • 2 cups of sushi rice

  • 2 1/2 Cups of Water


Sauces:


Spicy Techina:

  • 1/2 cup of Techina Paste

  • 1/4 cup of Water

  • Juice from 1/2 a Lemon

  • Spicy Paprika


Homemade Teriyaki:

  • Green onions

  • Date honey

  • Ginger

  • Soy Sauce


Toppings:

  • 3 Sheets Seaweed

  • 1/3 cup of Sesame Seeds

  • 8 Green Onions Sliced

  • Crushed Raw Cashews


Method:


Sweet Potatoes:

- Slice sweet potatoes into disks

- Lay flat on a baking sheet covered with baking paper. Ideally no overlapping to get slices crispy but find if is.

- Drizzle with olive oil and sprinkle with salt

- Bake in 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.


Sushi Rice:

- Pre-heat oven 180c/375f

- Put sushi rice in a fine contender and wash under running water until water runs clear.

- Put sushi rice in a oven safe pan. Add water and mix.

- Cover tightly with tin foil.

- Cook in oven for 20 minutes. keep covered for 10 minutes. uncover and fluff rice.


Spicy Techina:

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


Teriyaki:

- In an empty jam jar add all ingredients and shake.


Serve Family style:

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

- enjoy!





Spicy Meatless Meatballs (serve with rice or quinoa)




Recipe



Meatballs:

Ingredients:

- Tofu 300 gram or 12 oz

- 3 tbsp of bread crumbs

- 1 handful of parsley leaves chopped

- 1 small red onion diced

- 1 clove of garlic crushed

- 1 tsp of cumin

- 1 tsp of paprika

- salt to taste

- olive oil


Method:

- Pre-heat your oven to 200c or 390f degrees.

Slice the tofu and pat dry as much as possible. Place the tofu into a food processor and process until smooth and unified. Transfer to a bowl.

- Add the rest of the ingredients (except the olive oil) to the food processor. Pulse a few times. You want there to be small chunks of onion. Transfer to the bowl with the tofu mash. Mix everything well. The mixture shouldn't be too liquidy. If it is too wet, add another tablespoon of bread crumbs.

- Line a baking sheet with baking paper. Creat golf ball sized balls out of the tofu mix and line them up on the baking tray, keeping space in between each patty. Drizzle with olive oil.

- Bake in the oven for 15 minutes until golden and crispy on the outside. I would flip them halfway, though. When finished, let them rest on the side.



Spicy Sauce



Ingredients:

1/3 of a cup of oil

6 cloves of garlic sliced

2 red peppers sliced

half spicy green peppers sliced to circles (remove seeds and white inside part to reduce heat)

1 handful of parsley leaves chopped

2 tbsp of tomato paste

1/2 cup of hot water (or more if needed)

Juice from 1/2 a lemon

1 tsp of cumin

1 tbsp of paprika

salt to taste

a handful of parsley leaves chopped, when serving


Method:

  1. Heat oil in a large flat frying pan. Add the sliced red peppers, sliced garlic, and sliced green spicy pepper. Saute for about 2 minutes.

  2. Now, add the tomato paste and hot water, mix well. Add lemon juice, cumin, paprika, and salt. Bring to a boil. Pour in more water if you see that too much of the liquid is evaporating. Bring to a simmer and cook for another 5 minutes.

  3. Plop in the tofu patties, cover with sauce. Cook for another 5-10 minutes. You want the sauce to be a bit thick, not too watery.

  4. When ready to serve sprinkle on the chopped parsley. It looks pretty (green and red are contrasting colors ;) but the fresh herb also adds another layer of flavor.




Spinach and Mushroom Stuffed Potatoes





Ingredients

- 10 or more potatoes baking potatoes depending on how many you want

- 1/4 cup of olive oil to brush1 tbsp course sea salt to sprinkle

To make filling

- 1 tbsp olive oil

- 1 package of spinach

- 1 onion chopped

- 1 garlic clove minced

- salt to taste

- 1 tsp black pepper to taste

- 1 tsp chilli flakes

- 1/4 a cup of techina

- 1 package of mushrooms sliced


Instructions

- Heat oven to 200°C . Prick the potatoes with a fork, brush olive oil over each potato and transfer to a baking tray covered with baking paper. Sprinkle sea salt over the potatoes and place in the oven to bake for 35-40 minutes until the skin is crispy and the flesh is soft and tender.

- Heat olive oil in a large non-stick frying pan over a medium heat and fry the onion for 5 minutes until soft. Add garlic and cook for another 2-3 minutes until soft and golden. Stir in the mushrooms and cook for a further 5-6 minutes.

-Stir through the spinach, chilli flakes, black pepper and salt and cook for 2-3 minutes until the spinach wilts.

- Remove the potatoes from the oven. Make a cross in each potato and split open slightly. Spoon the spinach and mushroom mixture in the middle

- Drizzle with techina (optional) and serve.


Inspired by a recipe from:



Loaded Quinoa Taco Salad


Ingredients

-3 Tbsp. olive oil, divided

- 1 chopped yellow onion

- 3 garlic cloves, minced

- 1/4 cup of Tomato Paste

- 1 tbsp of Apple cider vinegar (or white vinegar)

- 2 tsp. of smoked paprika

- 1 tsp. ground cumin, divided

- 1 tsp of oregano

- 1 cup dry quinoa, rinsed

- 1 cup of water

- 2 Tbsp. fresh lemon juice, divided

- ½ tsp. kosher salt

- A bunch of lettuce roughly chopped (optional)

- 1 cup of black beans (optional)

- 2 tomatoes chopped

- 1 small red onion chopped

- 1 ripe avocado, sliced

- ⅓ cup fresh parsley leaves

- Cashew cream for topping or techina


Instructions

- Heat 1 Tbsp. of the oil in a medium saucepan over medium heat. Add onions and garlic; cook until softened, about 5 minutes. Stir in tomato, smokey paprika, oregano, and ½ tsp. cumin; cook 1 minute, stirring often. Add quinoa and water; increase heat and bring mixture to a simmer. Cover, reduce heat to low, and cook until quinoa is tender and liquid has been absorbed, about 15 minutes. Transfer to a bowl and refrigerate while you assemble remaining salad ingredients.

- Prepare dressing by combining in a jar with a cover the remaining 4 Tbsp. olive oil, 1/2 tsp. ground cumin, 1 Tbsp. lemon juice, and salt; and shake.

- For salsa- Chop tomatoes and red onion. Place in a bowl and sprinkle with salt and drizzle with olive oil and lenon juice.

- Create salad bowls for everyone or serve as a salad bar.

-For Salad bar: put black beans, quinoa, avocado, salsa, lettuce, cilantro and cashew cream on table. Give everyone a bowl and let them choose what they want in their bowl.

- To make a bowl for everyone: place lettuce in a bowl, drizzle with dressing. Top with black beans, avocado slices, salads and cilantro. then with the cooled quinoa. Top with cashew cream or techina.





Butternut Squash Mac and Cheese

Ingredients:

-1 1/2 cups butternut squash, (peeled and chopped into cubes)

- 1/2 large sweet onion, (peeled and chopped)

- 12 oz package small macaroni noodles, (cooked according to package directions) (use gluten free noodles, if desired)

- 1/4 cup reserved cooking liquid, (from the squash/onion or the noodles...either one will work)

- 1/4 cup raw cashews, (soaked in hot water for 30 minutes)

-1 tbsp lemon juice

- 1 tsp salt

- 1/2 tsp dijon mustard

- 1/4 tsp garlic powder

- 1/8 tsp black pepper

- 1/8 tsp smoked paprika

- 1/8 tsp turmeric

- 1/8 tsp nutmeg (optional)


INSTRUCTIONS

- Add butternut squash, onions and cashews to a pot and cover with water by at least an inch or two. Bring to a boil, turn down heat to medium and simmer until vegetables are tender (about 15 minutes or so).

- Meanwhile, cook macaroni noodles according to package directions. Reserve 1/4 cup cooking liquid once noodles are done cooking and before draining. Place noodles back in pot and set aside.

- When squash and onions are tender, drain (reserving 1/4 cup liquid - unless you are reserving the liquid from the noodles), and add them to a blender with the cashews, lemon juice, salt, dijon, garlic powder, black pepper, smoked paprika, turmeric, nutmeg and reserved cooking liquid from either the noodles or the squash. Blend until completely smooth. Use a spoon if necessary to push ingredients to the bottom of the blender. Shake blender to help things combine.

- Add butternut squash sauce to the macaroni noodles and stir, making sure every noodle is covered in sauce. Warm through if needed.

-Dig in!




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