Meal plan vegan

The meal plan for this week is a combination of American and Mediterranean dishes with a touch of Asian. The menu is built in such a way that saves preparation time by repurposing. Every week there is a salad, 2 sides and 4 entrees. I also include a breakfast dish as well as one healthy dessert. Quantities are for 4 people. If there is only two of you, you can cut recipes in half or make more so you can have leftovers for lunch.

I use various sizes of Pyrex to store the food, immediately after cooking it.

Menu

Brussels sprouts and kale salad

Quinoa Mediterranean

Roasted vegetables

Vegan lasagna with cashew cream

Baked falafel with tahini

Orange soup

Smoothie

Chocolate chia pudding

Recommended preparation steps

Please see preparation (for 4) steps below, you have two options; preparing the base and complete the meals right before dinner or you can go ahead and prepare all the recipes to completion in one day:

  1. Soak the chickpeas-first day
  2. Soak the cashews-first day
  3. Roast the vegetables
  4. Cut up the salad, it keeps well for a week.
  5. Cook quinoa and prepare the dish
  6. When vegetables are ready prepare the lasagna
  7. Make the soup
  8. Bake falafel the night of. Serve with tahini and roasted vegetables and quinoa
  9. Prepare Chia pudding, it keep in the fridge
  10. You are all set now to assemble your dishes during the week

Kale and brussels sprout salad

Easy salad that lasts

  • 1 Lacinato kale (sliced thin, spines removed)
  • 1/2 lb Brussels sprouts
  • 1/2 cup Hazelnuts (roasted)
  • 1/2 cup grated parmesan

Dressing

  • 1/3 cup Red wine vinegar (or other vinegar, lemon juice)
  • 2/3 cup olive oil
  • 1 tsp Raw honey
  • 2 shakes salt
  • 2 shakes pepper (garlic optional)
  1. Slice the the sprouts and kale thinly, remove any hard parts

  2. Shake the dressing ingredients well to emulsify

  3. Massage the salad well with the dressing

  4. Mix in the parmesan and roasted nuts

  5. This salad can keep in the fridge for 5 days

Quick roasted vegetables

  • 2 Zucchinis
  • 3 Sweet potatoes (Japanese or Garnet)
  • 2 Peppers
  • 2 Purple onions
  • 2 White potatoes
  • 3 tbsp Chimichuri
  • 1 3 second drizzle of olive oil
  • 3 shakes fine sea salt
  • 2 whole bulbs garlic
  1. Slice the vegetables into fairly large chucks, 1"-2", no need to peel.

  2. In the bowl mix the vegetables with the chimichurri, oil and a sprinkle of salt

  3. Lay on a baking sheet in one layer. Bake one sheet at a time.

  4. Cut the top stem from the garlic bulbs and place on baking sheet

  5. Place under a broiler on high for 10 minutes on each side or until vegetables char

  6. You can turn the vegetable over to char on the other side if you wish. I don't do that usually.

  7. Load the baking sheet again with more vegetables until you cook all of them

Mediterranean quinoa

Easy salad or side dish

Quinoa

  • 2 cups quinoa (rinse well)
  • 4 cups water
  • 1 tbsp better than bouillon vegetable
  • 1 tsp fine sea salt

Salad

  • 1 cup cherry tomatoes (sliced in half)
  • 1/2 cup olives (sliced)
  • 3 tbsp roasted pine nuts
  • 1 tbsp chimichurri
  • 1/2 cup feta (optional)

Quinoa

  1. Rinse the quinoa well numerous times

  2. In a pot add water, quinoa, salt and bouillon

  3. Bring to a boil and simmer for 10 minutes. leave covered for 10 more minutes

Salad

  1. Heat up a pan and toss the quinoa until it crisps up

  2. Add quinoa to mixing bowl

  3. Add salad ingredients and some dressing from kale salad

Chia pudding

Easy and delicious dessert

  • 1/2 C Chia seeds
  • 3 cups milk of choice (water, almond, coconut, oat)
  • 1 tbsp Raw cacao powder (optional)
  • 1 shake Ground cinnamon (optional)
  • 1 shake fine sea salt
  • 1 tbsp Raw honey (optional)
  1. (some seeds absorb less than others so if after 30 minutes your pudding is too thin add more chia 1T at a time.)
  2. Stir every 5-10 minutes for 30 minutes and then chill to serve. Makes between 4 and 5 C. Serving size is 4-8 oz. Will keep in the refrigerator for at least 2 days. Add fresh or soaked dried fruits to your pudding to serve.

Breakfast vanilla smoothie

  • 1 avocado
  • 6 ripe bananas (frozen if possible or add ice instead)
  • 1 tbsp hemp seeds (also: chia seeds, flax, collagen)
  • 1/2 organic lemon (including the skin)
  • 3 splashes vanilla essence
  • 5 cups milk of choice (almond, coconut, cashew)
  • 3 scoops protein powder
  1. Blend everything and enjoy

Orange soup

naturally sweet soup great as a meal or a snack

  • 1 onion or leek
  • 1-2 lb carrots
  • 2 small sweet potatoes
  • 1 butternut squash
  • 2 sprigs of Thyme (optional)
  • 1 Tbsp Better then Bouillon stock
  • Salt as needed
  • 2 tsp Curry powder (optional)
  • 1 can coconut milk (optional)
  • ½ stick butter (salted or unsalted or 3 Tbsp olive oil)
  • 1 stick cinnamon or 3 shakes of ground cinnamon
  1. Cut the leek or onion into slices, sauté in the melted butter until translucent.
  2. Add vegetable unpeeled

  3. Add water just enough to cover the vegetables.
  4. Bring to a boil and lower to simmer. Cook until fork tender.
  5. Blend until smooth using an immersion blender.
  6. Add the optional seasoning, coconut milk and salt.

Creamy lasagna

Delicious hearty dish

Cashew cream

  • 1 cup raw cashews (soaked for 3 hrs minimum)
  • 1/2 lemon Lemon juice
  • 1 tbsp tahini
  • 1 clove garlic
  • 1 shake fine sea salt

Lasagna

  • 1 jar marinara sauce
  • 1 box lasagna sheets (I prefer GF)
  • 4 handfuls roasted vegetables
  • 1 lb firm tofu (crumbled)

Cashew cream

  1. Blend all the ingredients, add water for thinner consistency if necessary

Lasagna

  1. In a Pyrex lay the a layer of the dried lasagna

  2. Layer roasted vegetables, crumble tofu on top

  3. spread some cashew cream and marinara sauce

  4. Layer again and finish with cashew cream

  5. Cover with foil and bake for 30-40 minutes

  6. Sometimes it leaks, place a tray underneath the lasagna to keep your oven clean!

  7. This dish gets better after a few days

Baked falafel

Easy dish, great snack or a meal

  • 2 cups dry chickpeas
  • 1 large onion
  • 4 cloves garlic
  • 2 tbsp olive oil
  • 2 tbsp tahini
  • 1 tsp baking soda
  • 1 tsp salt
  • 1/2 tbsp ground cumin
  • 1 bunch parsley or cilantro
  1. Soak the chickpeas in water overnight

  2. Heat the oven up to 400 F

  3. Drain the chickpeas well, blend all the ingredients. Add flour if it seem too runny

  4. Form balls and place it on a baking sheet, bake for 30 minutes.

  5. Serve with tahini from last week's menu