Weekly Meal Plan

Here we go again! Penne Greek Pasta is one of our go-to meals. The kids LOVE black olives (who knew!) and gobble up this pasta happily.
Sweet Chili tofu bowls are also a big hit and who doesn't love taquitos!

As always, a color coded shopping list and links to the meals we're having this week are below. Enjoy!

Day	Dinner
M	Penne Greek Pasta
T	Sweet Chili Tofu Bowls
W	Avocado Hummus Taquitos
R	http://www.canadianliving.com/food/recipe/black-and-white-bean-and-quinoa-salad
F	Chickpea Broccoli Casserole
S	Pizza
S	*Leftover Night*

Produce Dairy Packaged Goods Spices/Sauces

M

• 12    ounce(s) penne rigate
• 1    can(s) (15 oz) chickpeas, drained
• 1    jar(s) (7 oz) roasted peppers, drained and sliced
• 1    jar(s) (6 oz) quartered marinated artichoke hearts, undrained
• 1/2 cup(s) sliced scallions
• pitted Kalamata olives
• 2    cup(s) crumbled feta cheese
• Freshly ground pepper, to taste

T
14oz. block extra firm tofu $1.99

Pinch of salt $0.02

2 Tbsp cornstarch $0.08

2 Tbsp neutral cooking oil* $0.04

1 avocado $0.97

1 bell pepper (any color) $0.99

2-3 green onions $0.17

Handful cilantro (optional) $0.25

½ cup sweet chili sauce $1.66

2 tsp sesame seeds (optional) 0.10

4 cups cooked rice $0.88

W
2 medium avocados

8 (6 inch) flour tortillas

1 cup plain hummus

½ cup shredded pepper jack cheese (Mexican blend would also be good) or vegan cheese sauce

2 tsp. olive oil

R

quinoa
1 can black beans

1 can navy beans

1 cup cuumber

1 red onion

1 jalapeno

Cilantro

Olive oil

Lime

Cider vinger

Garlic

Chili powder

Ground cilantro

Dried oregno

           Salt pepper

F
3 16oz cans chickpeas, drained and rinsed
3 large carrots, grated (about 2 cups)
1 large onion, halved and sliced thinly (I used a mix of red onion and shallots for taste and aesthetics, but yellow is fine, too)
1 medium head and stem of broccoli
2-3 Tbsp chopped cilantro
3/4 cup bread crumbs (I used some leftover homemade stuff, but if gluten free, omit this, or substitute 1/2 cup finely pulsed walnuts)
3 Tbsp olive oil
1 cup vegetable broth
1 tsp salt (or not, depending on how salty your broth is...)
1/2 tsp ground cumin
1/2 tsp freshly ground black pepper

S
Pizza

Weekly Meal Plan

This week we have a few of our favorite things. Jackfruit BBQ is so close to the real thing, it freaks me out a bit (if by eating a ton of it and getting more means 'freaking out'). I also love the buffalo bites. We omit the spice and make them for the kids too. I love tossing them on top of a salad for a buffalo 'chkin' type salad - but the kids eat them just like nuggets. Winner Winner (not) Chicken Dinner.

As always, a color coded shopping list and links the recipes below. Enjoy.

Jackfruit BBQ Sandwiches

Day	Dinner
M	Jackfruit BBQ Sandwiches and Slaw
T	Cheesy Quinoa Casserole Bake with black beans
W	Kale and Quinoa Minestrone
R	Couscous Salad
F	Cheesy Buffalo Cauliflower ‘Wings’ with a simple salad
S	Pizza
S	*New Recipe Night*

Produce Dairy Packaged Goods Spices/Sauces

M

2 20-ounce cans young green jackfruit in water (NOT in syrup or brine)

1/4 cup BBQ seasoning (2 Tbsp brown sugar + 1 tsp paprika + 1 tsp garlic powder + 1/2 tsp salt + 1/2 tsp pepper + 1/2 tsp chili powder)

3/4 cup BBQ sauce (ensure it’s vegan) + more for topping

FOR AVOCADO SLAW (optional)

2 cups shredded cabbage + carrots (Trader’s has a great cruciferous veg mix)

1/2 ripe avocado

1 Tbsp maple syrup (or sweetener of choice)

1 lemon or lime, juiced

Salt + Pepper to taste

(water to thin)

FOR SERVING

4-6 whole grain vegan buns (GF for gluten free eaters)

T

3 cups cooked quinoa

⅓ cup tomato/pasta sauce

⅓ cup milk (1% or full fat works fine)

¾ cup shredded mozzarella cheese

2 medium tomatoes, diced

Shredded basil or parsley or other herb for the top

Black Beans

W
    1 large yellow onion, diced (2 cups)

• 3 medium carrots, diced (1 1/2 cups)
• 2 stalks celery, diced (1 cup)
• 2 Tbsp olive oil
• 2 cups diced, fresh zucchini (from about 2 small)
• 2 cups green beans, cut into 1-inch segments
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1 (32 oz) carton unsalted or low-sodium vegetable broth
• 1 (28 oz) can crushed tomatoes
• 3 cups water
• 3 1/2 Tbsp chopped fresh parsley
• 1 tsp dried rosemary, crushed
• 3/4 tsp dried thyme
• 1 1/2 tsp granulated sugar
• Salt and freshly ground black pepper, to taste
• 3/4 cup dry quinoa
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
• 2 (heaping) cups chopped fresh kale, thick ribs removed
• 1 Tbsp lemon juice
• Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)

R

2 Cups Israeli Couscous
1 Tbs Olive Oil
1 Veggie Bullion Cube in 2 cups of Water
1/4 Red Onion, Diced
10 Greek Kalamata Olives, Diced
1/2 Cucumber, Diced

F

1 small head cauliflower

¼ to ½ cup hot sauce (we use siricha or buffalo sauce & omit for kid ‘nuggets’)

½ cup sharp shredded cheddar cheese

½ cup flour (whole wheat flour works fine, so does white flour)

½ cup milk

1 teaspoon salt

1 teaspoon ground black pepper

½ teaspoon garlic powder

1 teaspoon crushed red pepper flakes

1 cup panko bread crumbs

Simple Salad:
Spinach
Tomato
Cucumber
Croutons
Dressing