It was 3 years ago that I chose to try out a plant based lifestyle because of terrible Lyme's symptoms I was experiencing (headaches, brain fog, fatigue, tired, depressed). I have kept so much of what I learned from that time in my life and besides the occasional seafood and non-vegan cookies--I've kept it going. It's kept my lymes at bay, fills me up, and YES YOU GET PROTEIN (from beans, nuts, and even veggies!). Anyways I don't like writing too much. Lets get to it.
This is my 5 day work week meal plan. It took me about an hour and a half to prep! I left one 'snack' open to stuff I munch on through out the day so feel free to add in some fruit or extra veggies where needed. For reference--I'm 5'6 and 130 lbs. I don't have weight to lose so tailor this as you see fit. Choose serving size based on your weight, height and goals(Also note I am not a nutritionist, these are just some of my favorite recipes put together!) This is dairy free and vegan!
THE PLAN
BREAKFAST: Mocha Chocolate Smoothie
SNACK: Hummus Flat Cakes
LUNCH: Coconut Curry Crockpot
DINNER: Walnut Taco Burrito
RECIPES:
Mocha Chocolate Smoothie
Ingredients:
1/2 Scoop Vegan Chocolate Shakeology
1/2 Scoop Vegan Cafe Latte Shakeology
Hand full of spinach
1tbsp Peanut Butter
1 tbsp Cacao nibs
12 oz Almond milk unsweetened
Instructions:
Combine all ingredients into a blend and blend!
Hummus Flat Cakes:
Ingredients:
1/4 cucumber (peeled and chopped)
1/4 cup radishes (chopped)
3 Lundberg flat rice cakes
2 tbsp garlic hummus
Instructions:
-Spread hummus over cakes and top with cucumber and radishes
Coconut Curry Crockpot
**NOTE**: I followed her instructions and one thing I'd like to mention is that onions and sweet potatoes take longer to cook through than any of the other veggies in this dish. I didn't put them in first, I mixed them in together with all the other ingredients and after 4 hours they still weren't cooked. Suggestions are to: put potatoes and onions in crockpot first, and don't stir ingredients until theyve been in the crockpot for about 1-2 hours, then they should have cooked through. Since I fudged up I just let it cook for hours longer and eventually they cooked through and all is fine! Great thing about crock pots is they don't burn! Also theres no actual curry spice in here, so I may add that in when I eat it!
Walnut Taco Burrito (makes servings for whole week)
Ingredients:
Walnut Meat:
2 cups raw walnuts
1 ½ tablespoons ground cumin
1 tablespoon ground coriander
2 tablespoons Balsamic vinegar
1 tablespoon coconut aminos
dash paprika
dash garlic powder
dash ground black pepper
Cashew Queso:
Red Bell Pepper
1/2 cup cashews raw (unsalted/not roasted )
1/2 tsp turmeric
1 cup of chunky salsa
2-3 tbsp of Nutritional yeast
Other ingredients:
canned corn
black beans
guac/avocado (optional)
favorite wrap
shredded lettuce (optional)
Instructions:
Start by soaking cashews in a bowl of water while you prepare the rest
In a food processor or blender, blend walnut meat
Rinse canned beans and corn and store in container for the week
After 30-60 min drain cashews, add rest of queso ingredients to food processor and blend until smooth (sometimes you can still see the nut/crunchy formation but thats okay!)
For my burrito I put 2 tbsp of queso, hand full of lettuce, 1/3 cup of beans/corn, 1/5 tbsp of walnut meat, and a dollop of guac on a wrap! This could be served cold and be delish, but I love heating up the queso part and even the beans and corn.
SHOPPING LIST:
bag of spinach
peanut butter
almond milk unsweetened
cacao nibs
box of rice cakes
container of hummus
1 cucumber
bunch of radishes
1 medium sweet potato peeled
1 large broccoli crown
1/2 white onion
1 15 oz can organic chickpeas
1 28 oz can diced tomatoes
2 14.5 oz cans coconut milk (either full fat or lite)
1/4 cup quinoa
2 garlic cloves
1 tablespoon
1 tablespoon tumeric
Braggs Liquid Aminos
miso paste
chili flakes
I HOPE YOU ENJOY THIS MEAL PLAN! It takes no longer than 1-2 hours to prep. Throw on a movie while cooking to make it FUN.
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