Weekly Meal Plan

I've been trying to theme plan recently by including a soup, salad, and pasta dish in the meal plan. It's helping me focus my searches more and pulling out a new plan seems quicker. Our garden is blooming and we have an abundance of cucumbers, so I made sure to include a salad that would help use some up. They also make great snacks for the kids and we've been cutting them up to take to the beach. The Philly Sub recipe is one we've made before and thought it would be better as just a pepper/onion sub situation so we will probably not include the seitan this time around. 

Day	Dinner
M	Black Bean Soup
T	Cucumber Avocado Salad
W	Lemon Asparagus Pasta
R	Vegan Philly Subs
F	Chickpea Salad
S	Pizza (Whole Foods)
S	New Night

Produce Dairy Packaged Goods Spices/Sauces Bread

M

1 pound dried black beans (about 2 1/2 cups), rinsed

2 medium onions, chopped

1 large red bell pepper, seeded and chopped

4 cloves garlic, finely chopped

1 tablespoon ground cumin

1 teaspoon ground chipotle pepper

2 tablespoons chopped fresh cilantro

2 tablespoons nutritional yeast

1 tablespoon fresh lime juice

1/2 ripe avocado, chopped

T
1½ cups of chopped tomatoes - I used cherry tomatoes

1 cucumber - peeled and seeded then diced

1 avocado - diced

4 oz feta cheese - cubed (or not)

2 tbs minced red onion

1 handful parsley - minced - about 2 tbs

2 tbs olive oil

1 tbs red wine vinegar

8 twists of black pepper from a pepper mill

W
1 bunch asparagus (12 ounces), trimmed and washed

Sea salt and black pepper

2 lemons

Olive oil

3-4 large cloves garlic, minced (~2 Tbsp)

10 ounces (~5 cups) bow tie pasta (see notes if GF*)

2.5 cups unsweetened plain almond milk

3-4 Tbsp all purpose flour (sub another thickener if GF*)

1-2 Tbsp nutritional yeast (for a subtle cheesy flavor | optional)

R

2 vegan hoagie rolls

spicy saute:

1 large red bell pepper, thinly sliced into strips (use red an/or green peppers)

1 medium sweet onion, sliced

1/4 tsp black pepper

a few dashes chipotle or cayenne powder for heat

salt to taste (I used Penzey's seasoned chili salt 4/s)

1-2 tsp oil (EVOO, safflower or other to saute)

optional: 1 small Anaheim chili, sliced (or any spicy chili - jalapeno works too)

2 Tbsp hatch chilies, diced (canned)

cheese: 2-5 Tbsp Teese vegan cheddar cheese

seitan: 3/4-1 cup seitan strips (WestSoy brand was used) (or not)

garnish: fresh cilantro, chopped, fresh tomato, sliced fresh chilies or jalapeno

F

2 Cans of Chickpeas, rinsed and drained

1 Red Bell Pepper, diced

1 Tomato, diced

2 Celery Stalks, diced

1 Dill Pickle, diced

1/2 Teaspoon of Garlic Powder

1/2 Teaspoon of Onion Powder

1/2 Teaspoon of Salt

1 Teaspoon of Paprika

1/2 Teaspoon of Salt

1 Tablespoon of Mustard

Pitas

Weekly Meal Plan

We're trying something a little different this week. We are stuck pulling from a bunch of old meal plans and things have been a little repetitive. So, instead of searching for vegetarian/vegan meals this week, I searched for meal plans -- that's right -- I'm stealing another blog's plan for the week. I was really excited to find a FOUR week plan at Plant Based on a Budget here. The plan is for one person and sticks to a 25$ a week budget, but we will obviously need to make larger batches if we want to stretch the meals for lunches like she did.

Since we just meal plan for dinners, this is what our week looks like. Now that it's warm outside, we've been grabbing a vegan special pizza at Whole Foods on Fridays to save some time and have some pizza party movie time with the littles. I know, I know... Our plan says Saturday. We don't really go by 'plan.' We just want to make sure we have enough food in our house and enough meals to get us through the week.

Happy Eating!

Day	Dinner
M	Brown Rice and Vegetable Soup
T	Pasta (PBoaB)
W	Curried Chick Peas and Rice
R	Veggie Pasta Soup (PBoaB)
F	Potato Tacos (PBoaB) with bean dip and mexican rice
S	Pizza (Whole Foods)
S	New Night

Produce Dairy Packaged Goods Spices/Sauces Bread

M

2 tbs oil,
2 cloves garlic – minced,
1/3 one of your onions – diced,
1/2 of the celery stalks in your bunch – chopped,
1 carrot – chopped,
12 cups water,
4 bullion cubes,
1 lb brown rice,
1 1/2 cups frozen broccoli,
handful cilantro – chopped,
red chili flakes to taster

T

1/2 lb pasta – cooked,
1 tbs oil,
3 garlic gloves – minced,
1/3 yellow onion,
1 1/2 cups frozen broccoli,
2/3 of the can of 15 oz tomato sauce (save the rest),
any Italian-tasting dried spices you have on hand. I chose:  1 tbs oregano, 1/2 tbs parsley,  1/2 tbs basil.

W
1 Can of Chickpeas, rinsed and drained
1/2 Cup of Diced Yellow Onion
1 15oz Can of Fire Roasted Tomatoes
2 Tablespoons of Curry Powder
1/2 Teaspoon of Cinnamon
1/2 Teaspoon of Cumin
1/2 Teaspoon of Ginger
2 Cloves of Garlic, minced
4 Kale Stalks, stem removed
1/8th Cup of Water

R
1 tbs oil,
2 cloves garlic – minced,
1/3 of your yellow onion – diced,
1 1/2 cup frozen broccoli,
1 carrot – chopped,
the celery you have left – chopped,
the rest of your chickpeas,
1 cup pinto beans,
1/2 bag mexican pasta shapes* (i put a link on the grocery list and it is just as tasty if you decide not to include it),
10 cups water,
4 bullion,  
handful cilantro – chopped,
1/2 tbs cumin

F

bean dip
1 can pinto beans, drained
3 cloves garlic, chopped
1 medium onion, chopped
1/4 cup pepper of choice (anaheim, pasilla, jalapeno, etc), chopped
1 tsp sea salt
1 Tbsp chili powder
1 Tbsp nutritional yeast (optional)
1 tsp oregano
1/2 tsp fresh lemon or lime juice
1 Tbsp olive oil

rice
1 cup medium grain rice
1 can tomato sauce
1/4 yellow onion, diced
2 cloves garlic, minced
1 tsp vegetable oil
salt and pepper, to taste

5 russet potatoes
salt
tortillas
tomato
avocado
lettuce

Weekly Meal Plan

Super excited to try to make our own Tofu Ricotta this week (we're going to try it in the shells and in the lasagna, but I've left the grocery list for the linked lasagna recipe). Friends brought it by after Little Miss was born and it was so delicious, so on the meal plan it goes. We've also never had couscous, so that should be an interesting attempt and we're trying to incorporate more lentils in our meals. Here we go. 

Day	Dinner
M	Spinach Mushroom Lasagna
T	Roasted fennel couscous
W	Pasta & Sauce with Salad
R	Stir Fried Tofu (FF veg P.104) w/ rice
F	Tofu Stuffed Shells
S	Red lentil, tomato, and kale soup
S	New Night!

Produce Dairy Packaged Goods Spices/Sauces Bread

M

• For the Bechamel (White) Sauce
  2 tbsp Butter
• 1/2 cup finely chopped Onion
• 1/2 tbsp Garlic paste (minced garlic)
• 2 tbsp All Purpose Flour, see Tips to make this Gluten free
• 1-3/4 cup 2% Milk
• 1/4 tsp Nutmeg
• 1/4 tsp Salt
• 1 Bay leaf
• Ground Pepper to taste
• 1/4 cup Parmesan Cheese (see Tips)

• For the Pasta and Layering
  7 Brown Rice Lasagna Sheets, see Tips
• 5 oz Whole Milk Ricotta Cheese, or store bought
• 1/2 cup Parmesan Cheese, see Tips
• 4 oz fresh Mozzarella Cheese, crumbled
• Pinch of Salt

• For the Spinach and Mushroom Stuffing
  10 oz (abt 300 grms) fresh Spinach, with trimmed ends
• 1/2 tbsp Salt
• 4 oz Button Mushrooms, trimmed and sliced thick
• bread

T

1 box israeli couscous, prepared according to package directions

1 cup broccoli florets (from about 1/4 large head)

1 cup cauliflower florets (from about 1/4 large head)

1 fennel bulb, cored, quartered, and sliced into 1/4-inch thick slices

3 garlic cloves, minced

4 tablespoons olive oil, divided

salt and black pepper

1 tablespoon sherry vinegar

1 teaspoon chopped fresh thyme

1 teaspoon chopped fresh oregano

1/2 teaspoon lemon zest

1/2 cup toasted hazelnuts

1/4 cup chopped dried apricots

1/4 cup crumbled goat cheese

W

Bag of Salad
Cucumber
Tomato
Croutons
Dressing
Bag of Pasta
Sauce

R

• 1 block tofu
• ¼ Orange Juice
• 2TBS soy sauce or Tamari
  2 TBS Japanese rice vinegar
  1 TBS Honey/Maple Syrup/Agave
• 1 TSP toasted sesame oil
  1 ½ TBS cornstarch
• ½ tsp coarse salt
• Pinch crushed red pepper
• 3tbs peanut oil
• 8 ounces mini bell peppers or 1 large red bell pepper
• 8 ounces oyster mushrooms
• 1 tbs fresh ginger
• 2 tsp orange zest
• 1 garlic clove
  1 bag baby spinach
• Rice

F

• 2 tablespoons olive oil
• 1.5 teaspoon salt
• 1 teaspoon oregano
• 16 ounces extra firm tofu
• 2 cloves garlic
• 1 tablespoon nutritional yeast
• 10 ounces frozen spinach, defrosted
• 1 box jumbo shells
• 1 jar of your favorite marinara sauce

S

1 tsp coconut oil (or other oil)

2 large garlic cloves, minced

1 sweet onion, diced

3 celery stalks, diced

1 bay leaf

1 & 1/4 tsp ground cumin

2 tsp chili powder

1/2 tsp ground coriander

1/4-1/2 tsp smoked sweet paprika, to taste

1/8th tsp cayenne pepper, or to taste

14-oz can diced tomatoes

5-6 cups vegetable broth, more if desired

1 cup red lentils, rinsed and drained

fine grain sea salt and pepper, to taste

2 handfuls torn kale leaves or spinach

crunchy bread