14 minute read
Plant Based Meal Plan: 2 Weeks
Advertisement
30 DAY VEGAN MEAL PLAN
SUBSTITUTION GUIDE
CAULIFLOWER CASHEW CHEESE
PREP TIME25 minutes
SERVES
7 person
INGREDIENITS
INSTRUCTIONS
- 112 head cauliflower, florets -1 tbsp olive oil - 1 tsp paprika - 114 tsp chili powder - 112 lemon, juice - 114 - 112 cup cashews -1/2cup water - 114 cup nutritional yeast - 112 tsp turmeric - 1tbsp mustard - Salt and black pepper, to taste
Preheat oven to 325F/160C. Whisk olive oil, paprika, chili, and lemon in a large bowl. Add cauliflower and mix to coat. Place on baking tray and bake for 20 mins or until golden brown.
Soak cashews in boiling water while you wait for the cauliflower to bake. Then drain and add to blender with water. Blend on high until smooth. Pour into saucepan and add nutritional yeast, mustard, turmeric and seasoning. Heat for 2 minutes until sauce thickens. Pour over cauilflower and serve with salad.
PAGE 6
CRUNCHY CHICKPEA SALAD
PREP TIME
1 O minutes
SERVES
1 person
INGREDIENITS
INSTRUCTIONS
- 1 cup cooked chickpeas - 112 cup grapes, halved - 1 cup arugula - 114 red onion, sliced - 2 tbsp walnuts, crushed - 112 pomegranate, seeds
Add all ingredients to a bowl and mix.Make dressing by whisking together.Serve and enjoy!
- 112 lemon, juice - 1 tbsp olive oil - 1 tbsp balsamic vinegar - 2 tbsp parsley, chopped - Salt and black pepper
PAGE 9
SUSHI ROLLS W/ TAHINI DIP
PREP TIME30 minutes
SERVES
2 people
INGREDIENITS
INSTRUCTIONS
- Nori sheets - 2 cups white medium grain rice - 2 114 cups water - 3 tbsp rice vinegar - 1 avocado, peeled and sliced - 1 small cucumber, sliced
- 2 tbsp tahini - 2 tbsp water - 1 tbsp soy sauce - 1 tbsp maple syrup
Rinse rice until water runs clear. Cook according to instructions. Let rice cool and transfer to nonmetallic bowl. Mix vinegar with rice. With rough side facing up, apply rice to nori sheet covering all edges. Apply rice 112" thick and leave top 1" of nori sheet bare. Layer avocado and cucumber on bottom of nori and with a mat, or a clean dish towel, carefully roll nori keeping the avocado and cucumber tucked inside roll. Slice with a wet knife. Make dip by whisking together tahini,
water, soy sauce and maple. Set aside half for tomorrow's lunch.
Note: Prepare chia seeds now for tomorrow's breakfast.
PAGE 10
CURRIED CAULIFLOWER QUINOA
PREP TIME30 minutes
SERVES
7 person
INGREDIENITS
INSTRUCTIONS
- 1 cup cooked quinoa - 2 cups cauliflower - 1 tbsp curry powder - 114 tsp chilli powder - 2 tbsp olive oil - 2 tbsp lemon juice - Salt and black pepper - 1-2 cups mixed salad leaves
- 2 tbsp natural plain soy yogurt - 2 tbsp mint, chopped - 114 clove garlic, minced - 1 tbsp lemon juice
Preheat oven to 325F/160C. Add 1 cup uncooked quinoa to 2 cups water. Bring to boil, cover and simmer for 15 to 20 minutes until liquid has been absorbed.
Add curry powder, chili, olive oil, lemon, salt and pepper to a bowl and whisk. Add cauliflower and mix to coat. Place on baking tray and bake for 20 mins. Add salad leaves to bowl, top with 1 cup quinoa and 1 cup cauliflower. Make dressing by whisking together yogurt, mint, garlic and lemon. Drizzle over top.
Set aside half of quinoa and cauliflower for tomorrow.
PAGE 14
PINACOCO SMOOTHIE
PREP TIME5 minutes
SERVES
7 person
INGREDIENITS
INSTRUCTIONS
- 1 cup spinach - 1 cup pineapple - 1 frozen banana - 1 cup coconut milk
Add all ingredients to blender and blend until smooth and creamy.
Pour and enjoy!
PAGE 16
RED LENTIL SOUP
PREP TIME25 minutes
SERVES
2 people
INGREDIENITS
INSTRUCTIONS
- 1 yellow onion, chopped - 2 garlic cloves, minced - 1 zucchini, grated - 1 can diced tomatoes - 1 tbsp tomato paste - 1 cup red lentils - 3 cups veg stock - 114 cup fresh cilantro, chopped - Salt and black pepper
Saute the chopped onion until it starts to soften. Add the garlic and zucchini, and saute for another 3-4 mins.
Add the diced tomatoes and tomato paste. Then add the red lentils and stock.
Bring to boil and simmer for 20 mins. Finally add fresh cilantro, salt and pepper.
Set half aside for tomorrow's lunch.
PAGE 18
