Plant Based Meal Plan

Hey everyone.... 

Due to the popularity of the last blog I did with a meal plan, I decided it was time to do another one!

I hope you enjoy.

Breakfast

Chewy Raw-nola

Ingredients
1/2 cup rolled oats
1/4 cup unsweetened coconut, shredded or flaked
1/4 teaspoon cinnamon
1/2 tablespoon coconut sugar, optional
8-10 medjool dates, pitted

Instructions

  1. Pulse the oats, coconut, cinnamon and sugar in a food processor until combined. Add in the dates and pulse until the dates are chopped up and the mixture sticks together.
  2. If you want to double the batch, I would make each mixture separate and then combine them in a bowl after.
  3. Enjoy!

*Taken from my Transition program - https://becomeaplantbasedbabe.com/products/transition-the-easiest-way-to-go-vegan-in-30-days

 

Lunch

Quinoa Coconut Curry (1 serve)

I highly recommend meal prepping this meal up and then having it on hand for lunch for 2 or 3 days. 

Ingredients
1/4 small onion, diced
1 tsp garlic, minced
1 tsp fresh grated ginger
1/4 cup snow peas (or other green veg)
1/4 cup cup grated carrot
1 diced tomato
1 tsp curry powder
optional: Pinch cayenne or chilli (or both if you like it hot)
1/4 cup cocoquench
1/4 cup veggie stock
Sea salt and black pepper to taste

COCONUT QUINOA
1/2 cup cocoquench
1/4 cup quinoa, rinsed in a fine mesh strainer*
1 tsp maple syrup

Top with lime or coriander to garnish

Instructions

  1. Wash the quinoa and then cook in a medium saucepan over medium heat for about three minutes.
  2. Add in the cocoquench and the water.
  3. Bring to boil then simmer and cover and cook for approximately 15 minutes.
  4. Heat a large saucepan to medium heat and add a small amount of stock.
  5. Add the onion then stir. 
  6. Then add the garlic, ginger, carrot, snow peas and a pinch of salt and pepper and stir.
  7. Cook, stirring frequently, until soft.
  8. Add curry powder, chilli and/or cayenne, veggie stock, cocoquench, Bring to a simmer then reduce heat slightly and continue cooking for approx 10 minutes.
  9. Add the tomatoes in the last 5 minutes.
  10. Serve with coconut quinoa and garnish with fresh lime juice and coriander

*Taken from my Vegan Quickies book - https://becomeaplantbasedbabe.com/products/vegan-quickies

You can also check out the cooking demonstration on my youtube here

 

Snack

Choc Mint Smoothie

Ingredients 

1 frozen banana
Handful fresh mint leaves, stalks removed
1 tbsp cacao powder
1 cup unsweetened almond milk
1 tsp maple syrup

½ cup filtered water

Instructions: 

  1. Blend all ingredients together in a blender. 
  2. Serve. 

*Taken from my Smoothie Reset book - https://becomeaplantbasedbabe.com/products/the-smoothie-reset

 

Dinner

Hearty Vegan Chilli Con Carne

I highly recommend meal prepping this meal up and then having it on hand for lunch for 2 or 3 days. 

Ingredients

1/2 cup of dry textured vegetable protein (TVP)

1 tsp tamari (or soy sauce)

1/4 cup of black beans, rinsed (if canned) or pressure cooked

1/6 cup diced tomatoes

1 tsp chipotle sauce with adobo

3 tbs water / veggie stock

1/4 onion, diced

1/4 tsp chili powder

1 tsp ground cumin

juice of 1/2 a lime

1/2 avocado, diced

salt and pepper

OPTIONAL coriander to taste

Instructions

  1. In a blender or food processor, blend the chipotle, the tomatoes, and about a third of the black beans until smooth.
  2. Heat the veggie stock in a pot over medium-high heat.  Add about three quarters of the onion and saute for 3 minutes, until clear. 
  3. Reduce the heat and add the chili powder and cumin and saute for another 30 seconds or so, stirring frequently so that it doesn’t burn. 
  4. Add the TVP and tamari, remaining black beans, and the mixture from the food processor.  Add in additional water if required.
  5. While the chili simmers, combine the avocado, the remaining quarter of onion, and half the lime juice in a bowl.
  6. After approximately ten minutes add the other half of the lime juice and half the coriander (if using) to the chili.  Add salt and pepper until it’s seasoned to your taste, and add more water if necessary to thin it out. Serve, topped with the avocado mixture and garnished with coriander, tomato and nutritional yeast. If you want to make a 'free meal version' you could add vegan cheese or sour cream.

*Taken from my Vegan Quickies book - https://becomeaplantbasedbabe.com/products/vegan-quickies

You can also check out the cooking demonstration on my youtube here

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