Vegan Meal Planning - leanwithamanda.com · SIX-WEEK VEGAN MEAL PLANNING GUIDE. WEEK ONE 3 Shopping...

A S I X - W E E K G U I D E

Vegan Meal Planning

Amanda Nighbert

2

Week One

W E E K O N E

My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep.

You may come up with even more ways to simplify the process! All the follow recipes can be found in MFP for easy tracking, add ANRD

before the recipe name to find!

S I X - W E E K V E G A N M E A L P L A N N I N G G U I D E

3W E E K O N E

Shopping List

Once you have all of your ingredients above, then the Sunday before you plan to make the above meals, do the following:

1. Cook cauliflower rice per package directions or until

tender. Divide as needed. Place in refrigerator.

2. Chop onions, peppers, and garlic for vegan sausage

with black beans recipe. Keep separated in baggie or

containers in the refrigerator.

3. Place the spaghetti squash in a microwave safe dish,

cut side up. Pour about half an inch of water in the

dish, then cover with plastic wrap and microwave

until soft, about 10 minutes. Remove and let cool

slightly, then with a fork, scrape up the strings from

the squash. Place in container in refrigerator.

4. Spiralize zucchini (if needed) and refrigerate until

ready to use!

S U N D A Y M E A L P R E P

LUNCHLow Carb Asian Stir Fry

DINNERS1. Vegan Sausage

with Black Beans and Cauliflower Rice

2. Vegan Meatballs with Zoodles

3. Spinach Artichoke Spaghetti Squash

Extra firm or light tofu

Stir fry mixed vegetables (frozen)

Sweet chili sauce

Cauliflower rice

Vegan sausage (Fieldroast)

Chickpeas

Walnuts

Brown rice

Garlic

Zoodles or zucchinis to be spiralized

Nutritional yeast

Spaghetti squash

Vegan Cheese—mozzarella (Chao or Daiya)

Vegan Cream Cheese— (Kite Hill brand)

Non-dairy plain yogurt— (Kite Hill or Silk)

Spinach

Canned artichokes

Black beans

Onion

Bell pepper

Vegan meatballs

PANTRY STAPLES Soy sauce or tamari or liquid

aminos

Crushed red pepper flakes

Cooking spray

Olive oil

Sriracha

Kosher salt

Bay leaves

Red wine vinegar

BLACK PEPPER

CUMIN

PARSLEY

OPTIONAL ITEMS (See kid tips)Fish sauce

Scallions

4W E E K O N E

LunchL O W C A R B A S I A N S T I R F R Y

INGREDIENTS7-oz extra firm lite tofu, cubed and drained

1 Tbsp high-heat cooking oil (olive oil)

Cooking spray

1 clove garlic, minced

3 cups assorted stir-fry vegetables

3 Tbsp sweet chili sauce (i.e., Mae Ploy)

2 Tbsp Sriracha hot sauce

2 tsp soy sauce

Optional: a few drops of fish sauce

1 cup cauliflower rice, cooked per package directions

INSTRUCTIONS1. An hour before cooking, wrap the tofu in paper towels and

place between two plates to help press out the liquid. I like to change the paper towels once during this process. Slice the tofu into even cubes.

2. Heat the oil in a non-stick pan over medium-high heat. Once it's hot, add the tofu cubes and allow them to pan fry until golden on one side and then use tongs to turn the pieces. Brown at least 4 sides for the best texture

3. Set the tofu aside and if the pan is no longer oily, add some cooking spray. Sauté the garlic and vegetables over medium-high heat with a bit of salt until crisp/tender.

4. While the tofu and vegetables are cooking, stir together the remaining ingredients (except the rice).

5. Serve the tofu and vegetables with the sauce over cauliflower rice.

NUTRITION INFO Makes 2 servings | Serving size 1 cup | 252 calories

10g fat | 16g net carbs | 14g protein

5W E E K O N E

DinnerV E G A N S A U S A G E W I T H B L A C K B E A N S

A N D C A U L I F L O W E R R I C E

INGREDIENTS1 tsp kosher salt

2½ Tbsp olive oil

2 cups cauliflower rice

1 medium onion, chopped (1 cup)

1 large green or red pepper, chopped (1½ cups)

2 medium cloves garlic, finely chopped (1 Tbsp)

2 15-oz cans black beans, undrained

1 cup vegetable broth

2 Tbsp red wine vinegar

2 bay leaves

½ teaspoon freshly ground black pepper

¼ tsp ground cumin

½ cup sliced scallions (optional)

4 servings vegan sausage of choice (i.e. Fieldroast)

INSTRUCTIONS1. Cook cauliflower rice per package directions or until tender.

2. Meanwhile, in a saucepan, heat the remaining 2 tablespoons oil over medium heat. Sauté the onion, sausage green pepper, and garlic until softened and the sausage is fully cooked.

3. Add the beans, broth, vinegar, bay leaves, black pepper, cumin, and 1 teaspoon salt. Cover and bring to a boil.

4. Reduce heat to low and let simmer for 10 minutes. Remove the bay leaves.

5. Spoon the beans over the cauliflower rice and sprinkle with the scallions (if desired). Serve warm.



6W E E K O N E

DinnerS P I N A C H A R T I C H O K E

S PA G H E T T I S Q U A S HINGREDIENTS1 spaghetti squash, seeded

3 tsp extra virgin olive oil

¾ cup chopped onion

salt and pepper

3 cloves garlic, minced

½ cup plain non-dairy yogurt

3-oz nondairy cream cheese (I use Kite Hill)

¾ cup nutritional yeast

3 cups packed baby spinach

1¼ cups canned artichoke hearts, chopped

¾ cup shredded vegan mozzarella cheese

chopped fresh parsley

.

INSTRUCTIONS1. Place the spaghetti squash in a microwave safe dish, cut side

up. Pour about half an inch of water in the dish, then cover with plastic wrap and microwave until soft, about 10 minutes. Remove and let cool slightly, then with a fork, scrape up the strings from the squash.

2. Meanwhile, in a pan, heat the olive oil over medium heat. Add the onion and cook until tender, 5-8 minutes. Season with salt and pepper, then add the garlic and cook until fragrant, about 60 seconds. Add in the yogurt, cream cheese and half of the nutritional yeast and stir until the cream cheese has melted and the mixture is smooth. Stir in the spinach and artichoke hearts and cook until the spinach has wilted.

3. Pour half of the mixture into each spaghetti squash half and gently pull up on the spaghetti squash strings to combine with the sauce as much as possible. Top with the shredded mozzarella and the remaining nutritional yeast.

4. Place under the broiler for 2-3 minutes, or until the cheese is melted and bubbly. Garnish with fresh parsley if desired and enjoy.



7W E E K O N E

DinnerV E G A N M E AT B A L L S W I T H Z O O D L E S

INGREDIENTS4 servings vegan meatballs of choice (Gardein)

4 cups zoodles

4 cups marinara sauce (Raos or any vegan marinara of choice)

4 Tbsp nutritional yeast


.

INSTRUCTIONS1. Heat spaghetti sauce on medium heat. Add meatballs and

cook until they are cooked through per package instructions. Meanwhile, cook zoodles in a small amount of water until tender, drain thoroughly and pat dry.

2. Serve pasta sauce with meatballs over the zoodles and top with nutritional yeast and red pepper flakes if desired. Serve with side salad.



8W E E K T W O

Week TwoMy goal is to take as much of the work as possible out of meal planning

and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep.




9W E E K T W O

Shopping List LUNCHChickpea Salad

DINNERS1. Asian Hot Pot

2. Avocado Spaghetti Squash with Vegan Burger

3. Vegan Frittata

Chickpeas

Avocado

Spaghetti Squash

Celery

Carrots

Scallions

Bell pepper

Cilantro

Lemon juice

Vegan egg (Follow Your Heart brand)

Onion

Nutritional yeast

Green beans

Non dairy milk

Mushrooms

Zoodles and zucchini

Tofu, extra firm lite

Tahini

Vegetable broth

Ginger

Vegan Burger (Beyond Meat, Gardein, Boca)

Garlic

Fresh dill

Chili sauce

Cilantro

PANTRY STAPLES Salt

Pepper

Ketchup

Salsa

Vegan mayonnaise

Pickles or pickle relish

Paprika

Hot sauce

Olive oil

Cornstarch

OPTIONAL ITEMSBagged salad

Vegan burger

S U N D A Y M E A L P R E POnce you have all of your ingredients above, then the Sunday before

you plan to make the above meals, do the following:

1. Prepare chickpea salad as directed. Divide into

2-4 servings to eat daily for lunch! Refrigerate.

2. Spiralize zucchini for asian hot pot, if needed.

Refrigerate till use.

3. Preheat oven to 400°F. Cut spaghetti squash in half

lengthwise and scoop the seeds out. Place cut side

down on a baking sheet lined with parchment paper

and bake for 30 minutes.

4. Remove from the oven and let cool until safe to

the touch, about 15 minutes. Or cook squash in

microwave Place the spaghetti squash in a

microwave safe dish, cut side up. Pour about half an

inch of water in the dish, then cover with plastic wrap

and microwave until soft, about 10 minutes. Remove

and let cool slightly, then with a fork, scrape up the

strings from the squash. Place in container

in refrigerator.

http://therealfoodrds.com/chicken-tortilla-less-soup/

10W E E K T W O

LunchC H I C K P E A S A L A D

INGREDIENTS1 can chickpeas

2 medium stalks celery, finely chopped

3 medium green onions, thinly sliced

½ cup finely chopped red bell pepper

3 Tbsp store-bought vegan mayo

1 small clove garlic, minced

2 to 3 tsp minced fresh dill

2 to 3 tsp fresh lemon juice, to taste

½ tsp paprika

1 Tbsp pickle relish or diced pickles

1 tsp hot sauce of choice

¼ tsp fine sea salt, or to taste

Freshly ground black pepper, to taste

INSTRUCTIONS1. Drain and rinse the chickpeas, and mash coarsely.

2. Add the chickpeas to a bowl and stir in the celery, green onions, bell peppers, mayonnaise, and garlic until combined.

3. Now stir in the dill and season with the lemon juice, pickle relish, hot sauce, paprika, salt, and pepper, adjusting quantities to taste after mixing. Store in refrigerator. Eat on top salad or gluten free or low carb bread or wrap.



http://therealfoodrds.com/chicken-tortilla-less-soup/

11W E E K T W O

DinnerA S I A N H O T P O T

INGREDIENTS1 zucchini, spiralized or 2 cups zoodles

1 Tbsp olive oil

8-oz shiitake or other mushrooms, stems discarded, and caps thinly sliced

6 cups vegetable broth

2/3 cup low-sodium soy sauce

2 Tbsp grated fresh ginger

1 tsp chili sauce or hot pepper sauce to taste (optional)

4 scallions (green and white parts), thinly sliced

2 carrots, sliced

8-oz green beans, trimmed and cut into 2-inch pieces

1 package extra firm tofu or light tofu, drained and pressed, cut into 1-inch cubes

Cilantro, for garnish

INSTRUCTIONS1. Heat the oil in a large saucepan over medium-high heat. Add

the mushrooms and cook, stirring occasionally, for 2 minutes.

2. Add the broth, soy sauce, ginger, and chili sauce (if desired) and combine. Bring to a boil.

3. Add the tofu, scallions, carrots, zoodles, and green beans. Simmer until the vegetables are tender, 5 to 6 minutes. Garnish with cilantro if desired.



12W E E K T W O

DinnerAV O C A D O S PA G H E T T I S Q U A S H B A K E

INGREDIENTS1 small spaghetti squash

4 Tbsp salsa, divided

1 avocado, chopped & divided

2 vegan eggs, mixed with water per package directions (Follow Your Heart brand)

4 Tbsp low sodium ketchup, divided

Salt and pepper to taste


INSTRUCTIONS1. Preheat oven to 400°F. Cut spaghetti squash in half lengthwise

and scoop the seeds out. Place cut side down on a baking sheet lined with parchment paper and bake for 30 minutes. Remove from the oven and let cool until safe to the touch, about 15 minutes.

2. Increase oven temperature to 425° F. Using a fork, separate spaghetti squash into strands leaving them inside the shells. Add 2 tbsp each of ketchup and of salsa to each half and mix gently with a fork. Top with ½ avocado, cut up, and 1 vegan egg top of each shell. Add salt and pepper to taste. Sprinkle with nutritional yeast. Bake 20 minutes or until “egg” is set. Enjoy. Serve with cooked vegan burger of choice.


12g fat | 13g net carbs | 4g protein (Not including burger)

13W E E K T W O

DinnerV E G A N F R I T TATA

INGREDIENTS2 shallots or onions, minced

½ 14-oz package extra-firm tofu not silken, coarsely crumbled

sea salt and pepper, to taste

1 Tbsp minced fresh oregano packed, or 1 tsp. dried

1 medium zucchini about 10-12-oz, shredded

1 12.3-oz package lite firm or extra-firm silken tofu drained

¼ cup water or non-dairy milk


4 tsp cornstarch

1 tsp each tahini, minced garlic, turmeric

INSTRUCTIONS1. Cut a circle of parchment paper to fit an 8- or 9-inch pie pan.

Spray pan with non-stick spray and place parchment in bottom.

2. Preheat oven to 400°F.

3. Heat a non-stick skillet. Add the shallots and cook, stirring, until they begin to soften but not brown. Add the crumbled tofu, black salt, and a sprinkle of salt and freshly ground pepper. Cook, stirring occasionally, until tofu begins to brown in places. Add oregano and zucchini and continue to cook until zucchini softens, about 5 minutes.

4. While the zucchini cooks, blend all remaining ingredients well in a blender. When zucchini has softened, remove the skillet from the heat and pour in the contents of the blender. Quickly stir well and pour into the prepared pie pan. Be sure to scrape out any tofu that becomes stuck to the skillet. Smooth the top and place in the preheated oven. Bake for 25 to 30 minutes, or until center is set and top is not yet browned. Serve with side salad.



14W E E K T H R E E

Week ThreeMy goal is to take as much of the work as possible out of meal planning





15

Shopping List LUNCHTofu Curry

DINNERS1. Fried Cauliflower Rice

2. Zuppa Toscana Soup

3. Low Carb Lasagna

Tofu

Curry paste

Cauliflower rice

Onion

Vegetable broth

Cauliflower gnocchi (Trader Joe's brand is vegan)

Almond milk

Vegan Sausage (Fieldroast)

Soy crumbles (Boca or Beyond Beef)

Marinara

Zucchini

Ricotta (Kite Hill)

Mozzarella (Daiya)

Frozen mixed vegetables

Garlic

Kale

Coconut milk

Cauliflower rice

Cilantro

Ground vegan protein

PANTRY STAPLES Olive oil

Salt

Pepper

Margarine

Coconut oil

Liquid amino acids


1. Cook cauliflower rice until tender. Divide as needed.

Refrigerate.

2. Cook Zuppa Toscana Soup, let cool and store in

refrigerator until ready to reheat!

3. Assemble Lasagna recipe, cover and store in

refrigerator until the night you plan to cook!


W E E K T H R E E

16W E E K T H R E E

LunchT O F U C U R R Y

INGREDIENTS

½-oz butter or olive oil, for greasing the baking dish

¾ lb extra firm tofu, pressed and diced into cubes

salt and pepper

2 Tbsp margarine melted

1 Tbsp red curry paste or green curry paste

7-oz lite coconut milk, or cashew milk

4 Tbsp fresh cilantro chopped

INSTRUCTIONS1. Instructions are for 4 servings. Please modify as needed.

2. Preheat the oven to 400°F (200°C). Grease a baking dish.

3. Place the tofu into a large baking dish.

4. Salt and pepper to taste. Pour melted margarine over the tofu.

5. Mix coconut cream, curry paste and chopped cilantro in a small bowl and put on top of the tofu. Bake in oven for 20 minutes. Serve with cauliflower rice if desired.



DinnerF R I E D C A U L I F L O W E R R I C E

INGREDIENTS4 cups cauliflower rice

2 cups frozen veggie mix (i.e.: carrots, corn, peas, green beans, edamame, broccoli, etc.)

1 lb lite pressed tofu, cubed and drained

1 Tbsp coconut oil

2-4 garlic cloves minced

1/3 cup finely chopped onion

2 Tbsp Braggs liquid aminos

Salt/pepper to taste

INSTRUCTIONS1. Heat coconut oil in large skillet over medium heat. Add onion

and sauté́ until soft. Add garlic and liquid aminos to the pan and cook 1 minute, stirring constantly.

2. Add rice, tofu and veggies and more liquid aminos to taste. Cook until veggies are cooked through.



17W E E K T H R E E

18W E E K T H R E E

DinnerL O W C A R B Z U P PA T O S C A N A S O U P

INSTRUCTIONS1. Brown the ground sausage or crumbles in a skillet over medium

heat until done.

2. Using a slotted spoon, remove the sausage and place it into at least a 6-quart slow cooker.

3. Place the oil in the same skillet and sauté the onions for 3-4 minutes or until translucent.

4. Add the onions, chicken or vegetable stock, cauliflower or gnocchi, kale or spinach, crushed red pepper flakes, salt, and pepper to the slow cooker. Mix until combined.

5. Cook on high for 4 hours or on low for 8 hours.

6. Add the milk and mix until combined.

7. Serve hot. Serve with grated vegan Parmesan or nutritional yeast! Drizzle with a little more oil if desired!

NUTRITION INFO Makes 4 servings | Serving size: 1 cup | 246 calories


INGREDIENTS1 Tbsp olive oil

½ cup finely diced onion or 1 medium onion, finely diced

3 garlic cloves, minced

36-oz chicken or vegetable stock

1 package cauliflower gnocchi (I used Trader Joe's brand) or diced cauliflower or potatoes

3 cups chopped kale or spinach

¼ tsp crushed red pepper flakes

1 tsp salt

½ tsp pepper

½ cup almond milk

1 lb soy crumbles or vegan sausage, crumbled.

19W E E K T H R E E

DinnerE A S Y L O W C A R B L A S A G N A

INGREDIENTS16-oz ground vegan protein soy crumbles

1 jar marinara sauce

1 zucchini large

10-oz ricotta cheese (I use Kite Hill)

4-oz mozzarella cheese (Daiya or Follow your Heart)

INSTRUCTIONS1. Preheat oven to 350º F. Peel zucchini into strips and leave out

the seedy core.

2. Salt and let sit for 15 minutes and blot with paper towels. Be sure they are very dry.

3. Brown your protein in pan and add marinara. Season well with salt and pepper.

4. Layer into a small casserole dish: meat, zucchini, ricotta, meat, zucchini, ricotta, mozzarella. Top with grated Parmesan or nutritional yeast and crushed red pepper if desired.

5. Cover with foil and bake for 30 minutes. Broil uncovered for 2-3 minutes to brown the top.


41g fat | 6g carbs | 34g protein

20

Week Four

W E E K F O U R

My goal is to take as much of the work as possible out of meal planning and meal prep! I encourage you to read through the entire packet, including the complete recipes prior to making your list and starting your meal prep.




21W E E K F O U R

Shopping List

1. Cut up broccoli, bell pepper, and mushrooms for tofu

and veggies stir fry recipe and store in refrigerator.

2. Make peanut sauce and store in refrigerator.

3. Make the chili recipe and store to quickly reheat for

lunch or dinner this week.


LUNCHTofu and Veggies in Peanut Sauce

DINNERS1. Tofu Lettuce Wraps

2. Meatless Chili

3. Cabbage Stir Fry

Cabbage

Tofu

Soy crumbles (Boca or Beyond Beef)

Butter lettuce

Bell Peppers

Broccoli

Mushrooms

Hoisin sauce

Wasabi paste

Almonds

Canned kidney beans

Canned tomatoes

Onion

Celery

Veggie stock

Ginger

Carrots

Cauliflower rice

Water chestnuts

PANTRY STAPLES Soy sauce or liquid aminos

Coconut oil

Olive oil

Cumin

Chili powder

Salt

Pepper

Onion powder

White wine vinegar

Sesame Oil

Vegan mayo

Red rice vinegar

Margarine

Molasses

Nut butter

Chili sauce or sriracha

OPTIONAL ITEMS Avocado

https://www.kimscravings.com/easy-avocado-tuna-salad/#_a5y_p=6290917

22W E E K F O U R

LunchT O F U A N D V E G G I E S I N P E A N U T S A U C E

INGREDIENTS1 Tbsp coconut oil or vegetable broth

1 large head broccoli chopped

1 red bell pepper chopped

5 fresh mushrooms sliced

1 lb firm tofu cubed

For the Peanut Sauce: 2 Tbsp organic smooth peanut butter, cashew, sun or almond butter

½ cup hot water

2 Tbsp rice wine vinegar

2 Tbsp Braggs liquid aminos or tamari

1½ Tbsp molasses

INSTRUCTIONS1. Heat oil/broth on medium high heat. Sauté́ broccoli, red bell

pepper, mushrooms, and tofu for 5 minutes.

2. Pour peanut sauce over vegetables and tofu. Simmer for 3 to 5 minutes or until vegetables are tender crisp.

PEANUT SAUCE Mix all together. Serve over cauliflower rice.



23W E E K F O U R

DinnerM E A T L E S S C H I L I

INGREDIENTS2 -3 Tbsp olive oil

3 cloves of garlic minced

1 large red onion thinly sliced

2 celery stalks finely chopped

2 medium carrots peeled and finely chopped

2 red peppers roughly chopped

1 tsp ground cumin

1 tsp chili powder

Salt and pepper to taste

2 cans chopped tomatoes

1 can of red kidney beans drained and rinsed

16-oz soy mince or crumbles (I used Gardein veggie crumbles)

1 cup vegetable stock

.

INSTRUCTIONS1. Heat the olive oil in a large saucepan.

2. Sauté the garlic, onion, celery, carrots and peppers for a few minutes, on a medium heat, until softened.

3. Add the cumin, chili powder, salt and pepper and stir.

4. Pour in the chopped tomatoes, kidney beans, soy crumbles and vegetable stock.

5. Simmer for 25 minutes.

6. Serve with some fresh torn coriander, avocado for healthy fat and a squeeze of lime juice. Enjoy! Freezes well, keeps refrigerated for 4 days.



24W E E K F O U R

DinnerC A B B A G E S T I R F R Y

INGREDIENTS13-oz green cabbage, grated or prepared Coleslaw

1-oz coconut oil or margarine

2 lbs of veggie crumbles or tofu diced

1/3 cup shredded carrots

½ tsp salt

½ tsp onion powder

1/8 tsp ground black pepper

½ Tbsp white wine vinegar

1 garlic clove

1½ scallions, in slices

½ tsp chili flakes

½ Tbsp fresh ginger, finely chopped or grated

½ Tbsp sesame oil For the wasabi mayonnaise: ½ cup vegan mayonnaise

¼-½ Tbsp wasabi paste

INSTRUCTIONS1. Fry the cabbage in the margarine in a large frying or wok pan

on medium-high heat, but don't let the cabbage turn brown. It takes a while for the cabbage to soften. Add water if needed during cooking.

2. Add spices and vinegar. Stir and fry for a couple of minutes more. Put the cabbage in a bowl. Add carrots.

3. Melt the rest of the butter in the same frying pan. Add garlic, chili flakes and ginger and sauté́ for a few minutes.

4. Add ground protein (meat or soy crumbles) and brown until the meat is thoroughly cooked and most of the juices have evaporated. Lower the heat a little.

5. Add scallions, carrots and cabbage to your protein. Stir until everything is hot. Add salt and pepper to taste, and top with the sesame oil before serving.

6. Mix together the wasabi mayonnaise by starting with a small amount of wasabi and adding more until the flavor is just right. Serve the stir-fry warm with a dollop of wasabi mayonnaise on top.



25W E E K F O U R

DinnerT O F U L E T T U C E W R A P S

INGREDIENTS1 Tbsp coconut oil or vegetable broth

1 large onion, chopped (approx. 1 cup)

1 Tbsp minced fresh ginger


1 lb extra- firm light tofu, crumbled (if you prefer, you can sauté́ the tofu crumbles until they are brown before adding in the recipe below)

1 can (8-oz) water chestnuts, drained and chopped

4 Tbsp. Braggs liquid aminos

4 Tbsp hoisin sauce

1 to 2 tsp vegetarian chili sauce, such as Sriracha

16 butter lettuce or iceberg lettuce leaves

Optional garnishes: 1 large carrot, peeled and grated

½ cup chopped green onions

½ cup slivered almonds

INSTRUCTIONS1. Heat oil/broth on medium high heat. Add onion, ginger, and

garlic and sauté́ for about 7 to 10 minutes, or until onions are soft and beginning to brown.

2. Add tofu and water chestnuts, breaking tofu into small crumbles; cook 4 minutes, or until heated through. Stir in Braggs, hoisin sauce, and chili sauce.

3. Wrap tofu mixture in lettuce leaves, and top with your choice of garnishes.

NUTRITION INFO Makes 14-16 wraps | Serves 4 | Serving size 1 cup

212 calories | 12g fat | 9g net carbs | 14g protein

26W E E K F I V E

Week FiveMy goal is to take as much of the work as possible out of meal planning





27W E E K F I V E

Shopping List

1. Microwave bell peppers for 3 minutes. In medium

skillet, sauté onion and soy crumbles until done.

(Suggested spices: garlic, cumin & salt & pepper

to taste). Add cauliflower rice, mix until combined

and stuff into pepper. Keep stuffed peppers in

refrigerator until ready to cook.

2. Cook the veggies pot pie and store in refrigerator

for easy reheat for lunch or dinner.

3. Brown sausage and onions for Cajun Pasta

and refrigerate.


LUNCHStrawberry Avocado Salad

DINNERS1. Stuffed Bell Peppers

2. Veggie Pot Pie Soup

3. Cajun Pasta with Black Beans

Strawberries

Avocado

Bell Peppers

Lettuce/baby greens

Canned black beans

Gluten free pasta

Frozen mixed vegetables (peas/carrots)

Mushrooms

Tofu

Spinach

Nuts

Rotel tomatoes with green chilies

Garlic

Coconut milk

Celery

Onions

Tomato Sauce

Taco Seasoning

Vegan Sausage (Fieldroast)

Veggie crumbles

Green chilies

Cauliflower rice

Marinara

Nutritional yeast

Carrots

Potatoes

PANTRY STAPLES Balsamic Vinaigrette (Annie’s)

Herbs (rosemary, thyme, basil, sage)

Salt

Margarine

Olive oil

Pepper

https://www.thatslowcarb.com/low-carb-buffalo-sloppy-joes/

LunchS T R A W B E R R Y AV O C A D O S A L A D

INGREDIENTS2 cups mixed baby greens

3 strawberries washed and sliced

1 tablespoon chopped pistachios, walnuts, almonds or pecans

¼ medium avocado sliced

1 serving balsamic vinaigrette

6-oz lite firm tofu

2 cups spinach

W E E K F I V E

INSTRUCTIONS1. Make a bed of greens on the plate.

2. Add strawberries, avocado, cubed tofu and nuts.

3. Top with balsamic vinaigrette.

4. Serve immediately.



28

29W E E K F I V E

DinnerS T U F F E D B E L L P E P P E R S

INGREDIENTS4 bell peppers

16-oz soy crumbles

2 cups cooked cauliflower rice

8 Tbsp onion diced

2 cups marinara sauce

8 Tbsp nutritional yeast or vegan parmesan

INSTRUCTIONS1. Preheat oven to 400°F. Microwave bell peppers for 3 minutes.

2. In medium skillet, sauté onion and soy crumbles until done. (Suggested spices: garlic, cumin & salt & pepper to taste). Add cauliflower rice, mix until combined and stuff into pepper. Top with sauce and cheese and cook for 30 minutes.

NUTRITION INFO Makes 4 servings | Serving size 1 filled bell pepper

260 calories | 3g fat | 22g net carbs | 36g protein

30W E E K F I V E

DinnerV E G G I E P O T P I E

INGREDIENTS2 Tbsp margarine (I used Earth Balance)

1 onion, diced


2 heads cauliflower, chopped or riced cauliflower

2 cups vegetable broth

1 cup full-fat canned coconut milk

3 carrots, chopped

2 celery ribs, diced

1 cup sliced mushrooms

1 cup frozen peas

1 tsp salt

½ tsp black pepper

½ tsp cayenne, optional

1 Tbsp chopped fresh or dried sage

2 tsp chopped fresh or dried thyme

2 tsp chopped fresh or dried rosemary

INSTRUCTIONS1. Melt the margarine in a Dutch oven or heavy bottomed pot

over medium heat.

2. Add the onions and garlic and sauté for 5 minutes, or until soft.

3. Cook half the cauliflower in water until tender. Turn the heat to low.

4. Use a slotted spoon to scoop the cooked cauliflower into a blender. Add the coconut milk to the blender and puree. Set aside for now.

5. Add the remaining cauliflower and the carrots to the pan (the carrots and cauliflower should be about the same size).

6. Bring the broth to a boil, cover with a lid and reduce heat to low. Cook for 9-10 minutes, or until the cauliflower and carrots are fork tender.

7. Add the celery, peas, mushrooms, spices, and pureed cauliflower/coconut milk mixture to the pot and mix well.

8. Raise the heat to medium low and cook for 5 minutes.

9. Serve.



31W E E K F I V E

DinnerC A J U N PA S TA W I T H B L A C K B E A N S

INGREDIENTS4 servings vegan sausage, sliced (i.e. Trader Joe’s vegan sausage)

1 small onion, chopped

1 Tbsp olive oil

1 can black beans, drained and rinsed

1 can Rotel tomatoes with green chilies

1 15-oz can low sodium tomato sauce

2 cups low carb pasta or gluten free pasta (such as Dreamfields)

1 cup water

1 package organic taco seasoning or 1 Tbsp each chili powder and cumin

¼ cup non dairy cheese (i.e. Chao)

chopped green onions for garnish

INSTRUCTIONS1. Thinly slice sausage, and finely chop the onion. Set aside.

2. Heat olive oil in a large skillet over medium heat. Add the sausage and onion and sauté until lightly browned, stirring occasionally. (3-4 minutes)

3. Add the can of drained and rinsed black beans, the undrained cans of Rotel and tomato sauce. Stir in the cup of water, dry pasta, and taco seasoning

4. Cover skillet and reduce heat to medium low. Let the mixture simmer for 12-15 minutes, stirring occasionally. Serve once pasta is cooked al dente. Top with cheese, fresh chopped tomato and green onion if desired.



32W E E K S I X

Week SixMy goal is to take as much of the work as possible out of meal planning





33

Shopping List LUNCHEasy Chili with Pesto

DINNERS1. Meatballs with Caper

Olive Sauce

2. Low Carb Bibimbap

3. Low Carb Taco Salad

Capers

Lettuce

Tomatoes

Green Olives

Meatless Crumbles (Beyond Beef)

Vegan cheese (Daiya or Chao)

Avocado

Tempeh

Carrots

Vegan yogurt or sour cream

Grape tomatoes

Zoodles

Marinara

Onion

Canned beans—cannellini, kidney, chickpeas

Canned diced tomatoes

Garlic

Lemon zest

Vegan meatballs

Bell peppers

Broccoli

Cucumber

Cauliflower rice

Sesame seeds

Salsa

Taco seasoning

PANTRY STAPLES Salt

Vinegar

Soy sauce

Sriracha

Maple syrup

Sesame oil

Parsley

Olive oil

Pepper


1. Make Chili with pesto dish and store in your

refrigerator for quick reheat for lunch or dinner.

2. Zoodle your zucchini and store in the refrigerator

until ready to use.

3. In a small bowl, mix the Sriracha, vinegar, soy sauce,

maple syrup, and oil for the bibimbap recipe. Place in

refrigerator to use with with Bibimbap.

4. Brown protein for taco salad. Add taco seasoning,

place in container and refrigerate.


W E E K S I X

34W E E K S I X

LunchE A S Y C H I L I W I T H P E S T O

INGREDIENTS1 Tbsp plus ¼ cup extra-virgin olive oil

1 small yellow onion, chopped

2 carrots, diced

1 can diced tomatoes, including liquid

Sea salt and black pepper to taste

1 can chickpeas, rinsed and drained

1 can cannellini beans, rinsed and drained

1 can kidney beans, rinsed and drained

1 clove garlic, finely chopped

3 Tbsp pine nuts, chopped

1 cup fresh flat-leaf parsley, chopped

INSTRUCTIONS1. Heat 1 tablespoon of the oil in a large saucepan over

medium-high heat. Add the onion and carrots and cook until tender, about 5 minutes.

2. Stir in the tomatoes and their liquid, 2 cups water, 1½ teaspoons salt, and ½ teaspoon pepper and bring to a boil.

3. Add the chickpeas and cannellini and kidney beans and cook until heated through, about 3 minutes.

4. Combine the garlic, pine nuts, parsley, remaining ¼ cup oil, ¼ teaspoon salt, and ́ teaspoon pepper in a small bowl to make the pesto.

5. Divide the chili among individual bowls and top with the pesto.



35W E E K S I X

DinnerM E AT B A L L S W I T H C A P E R A N D

O L I V E S A U C EINGREDIENTS1 Tbsp olive oil

2 cloves garlic, thinly sliced

¼ tsp crushed red pepper flakes

1 26-oz jar marinara sauce

1 6.75-oz jar Spanish olives, drained and roughly chopped

1 3.5-oz jar capers, drained and roughly chopped

½ cup fresh flat-leaf parsley, coarsely chopped

½ tsp lemon zest

4 cups zoodles

4 servings vegan meatballs of choice (i.e. Gardein)

Nutritional yeast

INSTRUCTIONSSlow Cooker:

1. Heat the oil, garlic, and crushed red pepper in a large saucepan over medium heat until fragrant, about 2 minutes.

2. Add the marinara sauce, olives, capers, parsley, and lemon zest. Add the meatballs and reduce heat to low and simmer for about 15 minutes.

3. Meanwhile, steam the zoodles until tender. Drain and add to the sauce, tossing to coat. Transfer to a serving dish. Eat and top with nutritional yeast if desired.



36W E E K S I X

DinnerL O W C A R B B I B I M B A P

INGREDIENTS1 Tbsp soy sauce

2 Tbsp rice vinegar (or regular white vinegar)

7-oz tempeh, sliced into squares

1 small red bell pepper, in strips

4-6 broccoli florets, in thin spears

1 carrot, grated

½ cucumber, in strips

10-oz cauliflower rice

2 Tbsp sriracha

2 Tbsp rice vinegar or white vinegar

1 Tbsp soy sauce

1 teaspoon sesame oil

1 Tbsp maple syrup

2 Tbsp sesame seeds

INSTRUCTIONS1. Mix the soy sauce with the vinegar in a bowl and dip in the

tempeh squares. Set them aside for a minute or two. In the meantime, cut your veggies.

2. Heat a skillet with some oil and fry the tempeh on medium heat. Take it out of the pan when it's done. Keep the pan on the heat and use it to sauté the peppers, broccoli and carrot. Cover with a lid and cook for a minute or two so the veggies keep some of their bite. At the same time also stir fry the cauliflower rice with some oil in another pan until tender.

3. In a small bowl, mix the Sriracha, vinegar, soy sauce, maple syrup, and oil. Add a little water if the sauce is too thick. Divide the cauliflower rice over two plates and put the tempeh, peppers, broccoli, carrot and raw cucumber on top. Pour the sauce over the veggies and tempeh and sprinkle with the sesame seeds. Mix everything on your plate before eating.



37W E E K S I X

DinnerL O W C A R B TA C O S A L A D

INGREDIENTS1 lb soy crumbles or meatless crumbles

1 tsp Avocado oil (or any oil of choice)

2 Tbsp Taco seasoning or 1 Tbsp each chili powder and cumin

8-oz lettuce (chopped)

11/3 cup Grape tomatoes (halved)

¾ cup vegan cheese (shredded)

1 medium Avocado (cubed)

½ cup Scallions (chopped)

1/3 cup Salsa

1/3 cup vegan plain yogurt or sour cream

INSTRUCTIONS1. Heat oil in a skillet over high heat. Add meatless crumbles.

Cook, breaking up the pieces with a spatula, for about 7-10 minutes, until done per package directions. Add water if needed to keep from sticking.

2. Stir taco seasoning into the crumbles until well combined.

3. Meanwhile, combine lettuce, tomatoes, scallions in a large bowl. Add the meatless crumbles. Top with cheese, avocado, salsa, and yogurt or sour cream.



Amanda Nighbert

Vegan Meal Planning - leanwithamanda.com · SIX-WEEK VEGAN MEAL PLANNING GUIDE. WEEK ONE 3 Shopping...

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