Vegan 5-Day Meal Planner
Vegan recipes including shopping list for 5 days
Elaine Godley
Last Update 10 months ago
Here is a five-day meal plan for healthy vegans, including breakfast, lunch, dinner, and snacks. Each day's plan is accompanied by a shopping list and recipes to help you prepare these meals from scratch.
Day 1:
Breakfast: Vegan Overnight Oats
Lunch: Chickpea Salad Wrap
Dinner: Lentil Curry with Brown Rice
Snack: Homemade Hummus with Fresh Veggies
Shopping List:
- Rolled oats
- Chia seeds
- Almond milk
- Maple syrup
- Fresh fruits (e.g., berries, banana)
- Whole wheat tortillas
- Chickpeas (canned or dried)
- Mixed veggies (e.g., cucumber, bell peppers, carrots)
- Tahini
- Lemon
- Fresh herbs (e.g., parsley, cilantro)
- Brown lentils
- Onion
- Garlic
- Curry powder
- Cumin
- Turmeric
- Vegetable broth
- Brown rice
- Tahini
- Chickpeas (canned or dried)
- Fresh vegetables (e.g., carrots, celery, bell peppers)
Recipes:
1. Vegan Overnight Oats:
- In a jar, mix 1/2 cup rolled oats, 1 tbsp chia seeds, - In a jar, mix 1/2 cup rolled oats, 1 tbsp chia seeds, and 1 cup almond milk.
- Add 1 tbsp maple syrup and stir well.
- Cover the jar and refrigerate overnight.
- In the morning, top with fresh fruits of your choice.
2. Chickpea Salad Wrap:
- Drain and rinse 1 can of chickpeas.
- Mash the chickpeas with a fork until they are partially mashed.
- Add diced vegetables like cucumber, bell peppers, and carrots.
- In a separate bowl, mix 2 tbsp tahini, juice from half a lemon, and chopped fresh herbs.
- Pour the tahini dressing over the chickpea mixture and stir well.
- Warm a whole wheat tortilla and spoon the chickpea salad onto it.
- Roll the tortilla tightly and enjoy.
3. Lentil Curry with Brown Rice:
- In a large pot, sauté 1 chopped onion and 2 minced garlic cloves in a bit of water or vegetable broth.
- Add 1 cup brown lentils, 2 cups vegetable broth, 1 tsp curry powder, 1/2 tsp cumin, and 1 - Add 1 cup brown lentils, 2 cups vegetable broth, 1 tsp curry powder, 1/2 tsp cumin, and 1/2 tsp turmeric to the pot.
- Bring the mixture to a boil, then reduce the heat and simmer for about 25-30 minutes until the lentils are tender.
- While the lentils are cooking, prepare the brown rice according to package instructions.
- Serve the lentil curry over the cooked brown rice.
4. Homemade Hummus with Fresh Veggies:
- Drain and rinse 1 can of chickpeas.
- In a food processor, combine the chickpeas, 2 tbsp tahini, juice from half a lemon, 2 minced garlic cloves, and a pinch of salt.
- Blend until smooth, adding a little water if needed to achieve the desired consistency.
- Serve the hummus with fresh vegetables like carrots, celery, and bell peppers for dipping.
Day 2:
Breakfast: Green Smoothie Bowl
Lunch: Quinoa Salad with Roasted Veggies
Dinner: Vegan Chili
Snack: Apple Slices with Almond Butter
Shopping List:
- Spinach or kale
- Frozen fruits (e.g., - Frozen fruits (e.g., bananas, berries)
- Almond milk
- Chia seeds
- Fresh fruits (e.g., banana, berries, apple)
- Quinoa
- Mixed vegetables (e.g., zucchini, bell peppers, eggplant)
- Balsamic vinegar
- Olive oil
- Canned tomatoes
- Kidney beans
- Black beans
- Corn
- Onion
- Garlic
- Chili powder
- Cumin
- Paprika
- Apple
- Almond butter
Recipes:
1. Green Smoothie Bowl:
- In a blender, blend 2 cups of spinach or kale, 1 frozen banana, 1 cup frozen berries, and 1 cup almond milk until smooth.
- Pour the smoothie into a bowl and top with fresh fruits and a sprinkle of chia seeds.
2. Quinoa Salad with Roasted Veggies:
- Cook 1 cup of quinoa according to package instructions and let it cool.
- Preheat the oven to 400°F (200°C).
- Chop your choice of mixed vegetables into bite-sized pieces.
- Toss the vegetables with 1 tbsp olive oil, salt, and pepper.
- Spread the vegetables on a baking sheet - Spread the vegetables on a baking sheet and roast them in the preheated oven for about 20-25 minutes until they are tender and slightly caramelized.
- In a large bowl, combine the cooked quinoa and roasted vegetables.
- Drizzle with 2 tbsp balsamic vinegar and 1 tbsp olive oil. Toss well to coat.
- Season with salt and pepper to taste.
- Serve the quinoa salad chilled or at room temperature.
3. Vegan Chili:
- In a large pot, sauté 1 chopped onion and 2 minced garlic cloves in a bit of water or vegetable broth.
- Add 1 can of diced tomatoes, 1 can of kidney beans (drained and rinsed), 1 can of black beans (drained and rinsed), and 1 cup of corn.
- Stir in 2 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, and salt to taste.
- Simmer the chili for about 20-30 minutes to allow the flavors to meld together.
- Adjust the seasonings if needed.
- Serve the vegan chili hot with your choice of toppings like avocado, cilantro, or vegan sour cream.
4. Apple Slices with Almond Butter:
- Slice an apple into thin wedges or rounds.
- Spread almond butter on each apple slice.
- Enjoy the apple slices with almond butter as a healthy and satisfying snack.
Day 3:
Breakfast: Vegan Pancakes with Fresh Berries
Lunch: Mediterranean Quinoa Salad
Dinner: Sweet Potato and Black Bean Enchiladas
Snack: Roasted Chickpeas
Shopping List:
- All-purpose flour or whole wheat flour
- Baking powder
- Plant-based milk (e.g., almond milk, soy milk)
- Maple syrup
- Fresh berries (e.g., strawberries, blueberries)
- Quinoa
- Cucumber
- Cherry tomatoes
- Kalamata olives
- Red onion
- Fresh herbs (e.g., parsley, mint)
- Lemon
- Sweet potatoes
- Black beans
- Corn tortillas
- Enchilada sauce (check for vegan options)
- Cumin
- Paprika
- Cinnamon
- Canned chickpeas
Recipes:
1. Vegan Pancakes with Fresh Berries:
- In a mixing bowl, whisk together 1 cup of all-purpose flour or whole wheat flour, 2 tsp baking - In a mixing bowl, whisk together 1 cup of all-purpose flour or whole wheat flour, 2 tsp baking powder, and a pinch of salt.
- Add 1 cup of plant-based milk and 2 tbsp maple syrup to the dry ingredients. Stir until just combined.
- Heat a non-stick pan or griddle over medium heat and lightly grease it.
- Pour 1/4 cup of batter onto the pan for each pancake.
- Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
- Serve the pancakes with fresh berries and a drizzle of maple syrup.
2. Mediterranean Quinoa Salad:
- Cook 1 cup of quinoa according to package instructions and let it cool.
- In a large bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, sliced Kalamata olives, finely chopped red onion, and chopped fresh herbs like parsley and mint.
- Squeeze the juice of half a lemon over the salad and drizzle with olive oil.
- Season with salt and pepper to taste.
- Toss well to combine all the ingredients.
- Serve the Mediterranean quinoa salad chilled.
3. Sweet Potato and Black Bean Enchiladas:
- Preheat the oven to 375°F (190°C).
- Peel and dice 2 sweet potatoes into small cubes.
- In a large skillet, sauté the sweet potatoes with a bit of olive oil until they are tender and slightly browned.
- Add 1 can of black beans (drained and rinsed) to the skillet and stir to combine.
- Season with 1 tsp cumin, 1 tsp paprika, and a pinch of salt and cinnamon.
- Warm the corn tortillas in the oven or on a stovetop until they are pliable.
- Spoon the sweet potato and black bean mixture onto each tortilla and roll them up tightly.
- Place the enchiladas in a baking dish and pour enchilada sauce over them.
- Bake for about 20-25 minutes until the sauce is bubbly and the enchiladas are heated through.
- Serve the sweet potato and black bean enchiladas with your choice of toppings like avocado, cilantro, or vegan sour cream.
4. Roasted Chickpeas:
- Preheat the oven to 400°F (200°C).
- Drain and rinse a can of chick - Drain and rinse a can of chickpeas.
- Pat the chickpeas dry with a paper towel.
- In a bowl, toss the chickpeas with a drizzle of olive oil and your choice of spices (e.g., paprika, cumin, garlic powder, chili powder).
- Spread the chickpeas on a baking sheet lined with parchment paper.
- Roast in the preheated oven for about 25-30 minutes, shaking the pan occasionally, until the chickpeas are crispy and golden brown.
- Let them cool before enjoying as a crunchy and protein-packed snack.
Day 4:
Breakfast: Vegan Tofu Scramble
Lunch: Greek Salad Wrap
Dinner: Vegetable Stir-Fry with Quinoa
Snack: Homemade Energy Balls
Shopping List:
- Firm tofu
- Turmeric
- Nutritional yeast
- Fresh vegetables (e.g., bell peppers, spinach, onion)
- Whole wheat tortillas
- Cucumber
- Tomatoes
- Red onion
- Kalamata olives
- Vegan feta cheese (optional)
- Olive oil
- Lemon
- Soy sauce or tamari
- Fresh ginger
- Garlic
- Mixed vegetables ( - Mixed vegetables (e.g., broccoli, carrots, snap peas)
- Quinoa
- Medjool dates
- Almonds
- Rolled oats
- Peanut butter
- Flaxseed meal
- Vanilla extract
- Cinnamon
Recipes:
1. Vegan Tofu Scramble:
- Drain and press the tofu to remove excess moisture.
- Crumble the tofu into a skillet and cook over medium heat.
- Season with turmeric, nutritional yeast, salt, and pepper to taste.
- Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
- Serve the tofu scramble with whole wheat toast or alongside roasted potatoes.
2. Greek Salad Wrap:
- Dice cucumber, tomatoes, and red onion.
- In a bowl, combine the diced vegetables with Kalamata olives and vegan feta cheese (optional).
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Spoon the Greek salad onto a whole wheat tortilla and wrap it tightly.
- Enjoy the refreshing and flavorful Greek salad wrap.
3. Vegetable Stir-Fry with Quinoa:
- Cook 1 cup of quinoa according to package instructions.
- Cook 1 cup of quinoa according to package instructions.
- In a large skillet or wok, heat some olive oil over medium-high heat.
- Add your choice of mixed vegetables like broccoli, carrots, and snap peas to the skillet.
- Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
- In a small bowl, whisk together soy sauce or tamari, minced fresh ginger, minced garlic, and a splash of water.
- Pour the sauce over the stir-fried vegetables and toss to coat.
- Cook for an additional 2-3 minutes until the sauce thickens slightly.
- Serve the vegetable stir-fry over cooked quinoa for a nutritious and satisfying meal.
4. Homemade Energy Balls:
- In a food processor, combine 1 cup of pitted Medjool dates, 1 cup of almonds, 1/2 cup of rolled oats, 2 tbsp of peanut butter, 2 tbsp of flaxseed meal, 1 tsp of vanilla extract, and a pinch of cinnamon.
- Process until the mixture comes together and forms a sticky dough.
- Roll the dough into small balls using your hands.
- Place the energy balls - Place the energy balls on a baking sheet lined with parchment paper.
- Refrigerate the energy balls for at least 30 minutes to firm up.
- Enjoy the homemade energy balls as a healthy and energizing snack throughout the day.
Day 5:
Breakfast: Berry Smoothie Bowl
Lunch: Vegan Caesar Salad
Dinner: Chickpea and Vegetable Curry with Brown Rice
Snack: Roasted Edamame
Shopping List:
- Frozen berries (e.g., strawberries, blueberries, raspberries)
- Spinach or kale
- Almond milk
- Plant-based protein powder (optional)
- Romaine lettuce
- Vegan Caesar dressing
- Croutons (check for vegan options)
- Chickpeas (canned or dried)
- Mixed vegetables (e.g., bell peppers, zucchini, cauliflower)
- Coconut milk
- Curry powder
- Brown rice
- Edamame (frozen or fresh)
Recipes:
1. Berry Smoothie Bowl:
- In a blender, blend 1 cup of frozen berries, a handful of spinach or kale, 1 cup of almond milk, and a scoop of plant-based protein powder (optional) until smooth.
- Pour the smoothie into a bowl and - Pour the smoothie into a bowl and top with fresh berries, granola, and a sprinkle of chia seeds for added texture and nutrients.
2. Vegan Caesar Salad:
- Chop romaine lettuce into bite-sized pieces and place them in a large bowl.
- Drizzle vegan Caesar dressing over the lettuce and toss to coat.
- Top with vegan croutons for added crunch and flavor.
- Serve the vegan Caesar salad as a refreshing and satisfying lunch option.
3. Chickpea and Vegetable Curry with Brown Rice:
- In a large pot, sauté mixed vegetables like bell peppers, zucchini, and cauliflower in a bit of olive oil until they are slightly softened.
- Add 1 can of chickpeas (drained and rinsed) to the pot and stir to combine.
- In a separate bowl, whisk together 1 can of coconut milk and 2 tbsp of curry powder.
- Pour the coconut milk mixture into the pot and stir well.
- Simmer the curry for about 15-20 minutes, allowing the flavors to meld together.
- Meanwhile, cook brown rice according to package instructions.
- Serve the chickpea and vegetable curry over the cooked brown rice for a hearty and flavorful dinner.
4. Roasted Edamame:
- Preheat the oven to 400°F (200°C).
- If using frozen edamame, thaw them according to package instructions.
- Spread the edamame in a single layer on a baking sheet lined with parchment paper.
- Drizzle with a little olive oil and sprinkle with salt or your choice of seasonings (e.g., garlic powder, chili powder).
- Toss the edamame to coat evenly.
- Roast in the preheated oven for about 15-20 minutes, shaking the pan occasionally, until the edamame are crispy and lightly browned.
- Let them cool slightly before enjoying as a protein-rich snack.
Enjoy!
Day 1:
Breakfast: Vegan Overnight Oats
Lunch: Chickpea Salad Wrap
Dinner: Lentil Curry with Brown Rice
Snack: Homemade Hummus with Fresh Veggies
Shopping List:
- Rolled oats
- Chia seeds
- Almond milk
- Maple syrup
- Fresh fruits (e.g., berries, banana)
- Whole wheat tortillas
- Chickpeas (canned or dried)
- Mixed veggies (e.g., cucumber, bell peppers, carrots)
- Tahini
- Lemon
- Fresh herbs (e.g., parsley, cilantro)
- Brown lentils
- Onion
- Garlic
- Curry powder
- Cumin
- Turmeric
- Vegetable broth
- Brown rice
- Tahini
- Chickpeas (canned or dried)
- Fresh vegetables (e.g., carrots, celery, bell peppers)
Recipes:
1. Vegan Overnight Oats:
- In a jar, mix 1/2 cup rolled oats, 1 tbsp chia seeds, - In a jar, mix 1/2 cup rolled oats, 1 tbsp chia seeds, and 1 cup almond milk.
- Add 1 tbsp maple syrup and stir well.
- Cover the jar and refrigerate overnight.
- In the morning, top with fresh fruits of your choice.
2. Chickpea Salad Wrap:
- Drain and rinse 1 can of chickpeas.
- Mash the chickpeas with a fork until they are partially mashed.
- Add diced vegetables like cucumber, bell peppers, and carrots.
- In a separate bowl, mix 2 tbsp tahini, juice from half a lemon, and chopped fresh herbs.
- Pour the tahini dressing over the chickpea mixture and stir well.
- Warm a whole wheat tortilla and spoon the chickpea salad onto it.
- Roll the tortilla tightly and enjoy.
3. Lentil Curry with Brown Rice:
- In a large pot, sauté 1 chopped onion and 2 minced garlic cloves in a bit of water or vegetable broth.
- Add 1 cup brown lentils, 2 cups vegetable broth, 1 tsp curry powder, 1/2 tsp cumin, and 1 - Add 1 cup brown lentils, 2 cups vegetable broth, 1 tsp curry powder, 1/2 tsp cumin, and 1/2 tsp turmeric to the pot.
- Bring the mixture to a boil, then reduce the heat and simmer for about 25-30 minutes until the lentils are tender.
- While the lentils are cooking, prepare the brown rice according to package instructions.
- Serve the lentil curry over the cooked brown rice.
4. Homemade Hummus with Fresh Veggies:
- Drain and rinse 1 can of chickpeas.
- In a food processor, combine the chickpeas, 2 tbsp tahini, juice from half a lemon, 2 minced garlic cloves, and a pinch of salt.
- Blend until smooth, adding a little water if needed to achieve the desired consistency.
- Serve the hummus with fresh vegetables like carrots, celery, and bell peppers for dipping.
Day 2:
Breakfast: Green Smoothie Bowl
Lunch: Quinoa Salad with Roasted Veggies
Dinner: Vegan Chili
Snack: Apple Slices with Almond Butter
Shopping List:
- Spinach or kale
- Frozen fruits (e.g., - Frozen fruits (e.g., bananas, berries)
- Almond milk
- Chia seeds
- Fresh fruits (e.g., banana, berries, apple)
- Quinoa
- Mixed vegetables (e.g., zucchini, bell peppers, eggplant)
- Balsamic vinegar
- Olive oil
- Canned tomatoes
- Kidney beans
- Black beans
- Corn
- Onion
- Garlic
- Chili powder
- Cumin
- Paprika
- Apple
- Almond butter
Recipes:
1. Green Smoothie Bowl:
- In a blender, blend 2 cups of spinach or kale, 1 frozen banana, 1 cup frozen berries, and 1 cup almond milk until smooth.
- Pour the smoothie into a bowl and top with fresh fruits and a sprinkle of chia seeds.
2. Quinoa Salad with Roasted Veggies:
- Cook 1 cup of quinoa according to package instructions and let it cool.
- Preheat the oven to 400°F (200°C).
- Chop your choice of mixed vegetables into bite-sized pieces.
- Toss the vegetables with 1 tbsp olive oil, salt, and pepper.
- Spread the vegetables on a baking sheet - Spread the vegetables on a baking sheet and roast them in the preheated oven for about 20-25 minutes until they are tender and slightly caramelized.
- In a large bowl, combine the cooked quinoa and roasted vegetables.
- Drizzle with 2 tbsp balsamic vinegar and 1 tbsp olive oil. Toss well to coat.
- Season with salt and pepper to taste.
- Serve the quinoa salad chilled or at room temperature.
3. Vegan Chili:
- In a large pot, sauté 1 chopped onion and 2 minced garlic cloves in a bit of water or vegetable broth.
- Add 1 can of diced tomatoes, 1 can of kidney beans (drained and rinsed), 1 can of black beans (drained and rinsed), and 1 cup of corn.
- Stir in 2 tbsp chili powder, 1 tsp cumin, 1 tsp paprika, and salt to taste.
- Simmer the chili for about 20-30 minutes to allow the flavors to meld together.
- Adjust the seasonings if needed.
- Serve the vegan chili hot with your choice of toppings like avocado, cilantro, or vegan sour cream.
4. Apple Slices with Almond Butter:
- Slice an apple into thin wedges or rounds.
- Spread almond butter on each apple slice.
- Enjoy the apple slices with almond butter as a healthy and satisfying snack.
Day 3:
Breakfast: Vegan Pancakes with Fresh Berries
Lunch: Mediterranean Quinoa Salad
Dinner: Sweet Potato and Black Bean Enchiladas
Snack: Roasted Chickpeas
Shopping List:
- All-purpose flour or whole wheat flour
- Baking powder
- Plant-based milk (e.g., almond milk, soy milk)
- Maple syrup
- Fresh berries (e.g., strawberries, blueberries)
- Quinoa
- Cucumber
- Cherry tomatoes
- Kalamata olives
- Red onion
- Fresh herbs (e.g., parsley, mint)
- Lemon
- Sweet potatoes
- Black beans
- Corn tortillas
- Enchilada sauce (check for vegan options)
- Cumin
- Paprika
- Cinnamon
- Canned chickpeas
Recipes:
1. Vegan Pancakes with Fresh Berries:
- In a mixing bowl, whisk together 1 cup of all-purpose flour or whole wheat flour, 2 tsp baking - In a mixing bowl, whisk together 1 cup of all-purpose flour or whole wheat flour, 2 tsp baking powder, and a pinch of salt.
- Add 1 cup of plant-based milk and 2 tbsp maple syrup to the dry ingredients. Stir until just combined.
- Heat a non-stick pan or griddle over medium heat and lightly grease it.
- Pour 1/4 cup of batter onto the pan for each pancake.
- Cook until bubbles form on the surface, then flip and cook the other side until golden brown.
- Serve the pancakes with fresh berries and a drizzle of maple syrup.
2. Mediterranean Quinoa Salad:
- Cook 1 cup of quinoa according to package instructions and let it cool.
- In a large bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, sliced Kalamata olives, finely chopped red onion, and chopped fresh herbs like parsley and mint.
- Squeeze the juice of half a lemon over the salad and drizzle with olive oil.
- Season with salt and pepper to taste.
- Toss well to combine all the ingredients.
- Serve the Mediterranean quinoa salad chilled.
3. Sweet Potato and Black Bean Enchiladas:
- Preheat the oven to 375°F (190°C).
- Peel and dice 2 sweet potatoes into small cubes.
- In a large skillet, sauté the sweet potatoes with a bit of olive oil until they are tender and slightly browned.
- Add 1 can of black beans (drained and rinsed) to the skillet and stir to combine.
- Season with 1 tsp cumin, 1 tsp paprika, and a pinch of salt and cinnamon.
- Warm the corn tortillas in the oven or on a stovetop until they are pliable.
- Spoon the sweet potato and black bean mixture onto each tortilla and roll them up tightly.
- Place the enchiladas in a baking dish and pour enchilada sauce over them.
- Bake for about 20-25 minutes until the sauce is bubbly and the enchiladas are heated through.
- Serve the sweet potato and black bean enchiladas with your choice of toppings like avocado, cilantro, or vegan sour cream.
4. Roasted Chickpeas:
- Preheat the oven to 400°F (200°C).
- Drain and rinse a can of chick - Drain and rinse a can of chickpeas.
- Pat the chickpeas dry with a paper towel.
- In a bowl, toss the chickpeas with a drizzle of olive oil and your choice of spices (e.g., paprika, cumin, garlic powder, chili powder).
- Spread the chickpeas on a baking sheet lined with parchment paper.
- Roast in the preheated oven for about 25-30 minutes, shaking the pan occasionally, until the chickpeas are crispy and golden brown.
- Let them cool before enjoying as a crunchy and protein-packed snack.
Day 4:
Breakfast: Vegan Tofu Scramble
Lunch: Greek Salad Wrap
Dinner: Vegetable Stir-Fry with Quinoa
Snack: Homemade Energy Balls
Shopping List:
- Firm tofu
- Turmeric
- Nutritional yeast
- Fresh vegetables (e.g., bell peppers, spinach, onion)
- Whole wheat tortillas
- Cucumber
- Tomatoes
- Red onion
- Kalamata olives
- Vegan feta cheese (optional)
- Olive oil
- Lemon
- Soy sauce or tamari
- Fresh ginger
- Garlic
- Mixed vegetables ( - Mixed vegetables (e.g., broccoli, carrots, snap peas)
- Quinoa
- Medjool dates
- Almonds
- Rolled oats
- Peanut butter
- Flaxseed meal
- Vanilla extract
- Cinnamon
Recipes:
1. Vegan Tofu Scramble:
- Drain and press the tofu to remove excess moisture.
- Crumble the tofu into a skillet and cook over medium heat.
- Season with turmeric, nutritional yeast, salt, and pepper to taste.
- Cook for about 5-7 minutes, stirring occasionally, until the tofu is heated through and slightly golden.
- Serve the tofu scramble with whole wheat toast or alongside roasted potatoes.
2. Greek Salad Wrap:
- Dice cucumber, tomatoes, and red onion.
- In a bowl, combine the diced vegetables with Kalamata olives and vegan feta cheese (optional).
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Spoon the Greek salad onto a whole wheat tortilla and wrap it tightly.
- Enjoy the refreshing and flavorful Greek salad wrap.
3. Vegetable Stir-Fry with Quinoa:
- Cook 1 cup of quinoa according to package instructions.
- Cook 1 cup of quinoa according to package instructions.
- In a large skillet or wok, heat some olive oil over medium-high heat.
- Add your choice of mixed vegetables like broccoli, carrots, and snap peas to the skillet.
- Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
- In a small bowl, whisk together soy sauce or tamari, minced fresh ginger, minced garlic, and a splash of water.
- Pour the sauce over the stir-fried vegetables and toss to coat.
- Cook for an additional 2-3 minutes until the sauce thickens slightly.
- Serve the vegetable stir-fry over cooked quinoa for a nutritious and satisfying meal.
4. Homemade Energy Balls:
- In a food processor, combine 1 cup of pitted Medjool dates, 1 cup of almonds, 1/2 cup of rolled oats, 2 tbsp of peanut butter, 2 tbsp of flaxseed meal, 1 tsp of vanilla extract, and a pinch of cinnamon.
- Process until the mixture comes together and forms a sticky dough.
- Roll the dough into small balls using your hands.
- Place the energy balls - Place the energy balls on a baking sheet lined with parchment paper.
- Refrigerate the energy balls for at least 30 minutes to firm up.
- Enjoy the homemade energy balls as a healthy and energizing snack throughout the day.
Day 5:
Breakfast: Berry Smoothie Bowl
Lunch: Vegan Caesar Salad
Dinner: Chickpea and Vegetable Curry with Brown Rice
Snack: Roasted Edamame
Shopping List:
- Frozen berries (e.g., strawberries, blueberries, raspberries)
- Spinach or kale
- Almond milk
- Plant-based protein powder (optional)
- Romaine lettuce
- Vegan Caesar dressing
- Croutons (check for vegan options)
- Chickpeas (canned or dried)
- Mixed vegetables (e.g., bell peppers, zucchini, cauliflower)
- Coconut milk
- Curry powder
- Brown rice
- Edamame (frozen or fresh)
Recipes:
1. Berry Smoothie Bowl:
- In a blender, blend 1 cup of frozen berries, a handful of spinach or kale, 1 cup of almond milk, and a scoop of plant-based protein powder (optional) until smooth.
- Pour the smoothie into a bowl and - Pour the smoothie into a bowl and top with fresh berries, granola, and a sprinkle of chia seeds for added texture and nutrients.
2. Vegan Caesar Salad:
- Chop romaine lettuce into bite-sized pieces and place them in a large bowl.
- Drizzle vegan Caesar dressing over the lettuce and toss to coat.
- Top with vegan croutons for added crunch and flavor.
- Serve the vegan Caesar salad as a refreshing and satisfying lunch option.
3. Chickpea and Vegetable Curry with Brown Rice:
- In a large pot, sauté mixed vegetables like bell peppers, zucchini, and cauliflower in a bit of olive oil until they are slightly softened.
- Add 1 can of chickpeas (drained and rinsed) to the pot and stir to combine.
- In a separate bowl, whisk together 1 can of coconut milk and 2 tbsp of curry powder.
- Pour the coconut milk mixture into the pot and stir well.
- Simmer the curry for about 15-20 minutes, allowing the flavors to meld together.
- Meanwhile, cook brown rice according to package instructions.
- Serve the chickpea and vegetable curry over the cooked brown rice for a hearty and flavorful dinner.
4. Roasted Edamame:
- Preheat the oven to 400°F (200°C).
- If using frozen edamame, thaw them according to package instructions.
- Spread the edamame in a single layer on a baking sheet lined with parchment paper.
- Drizzle with a little olive oil and sprinkle with salt or your choice of seasonings (e.g., garlic powder, chili powder).
- Toss the edamame to coat evenly.
- Roast in the preheated oven for about 15-20 minutes, shaking the pan occasionally, until the edamame are crispy and lightly browned.
- Let them cool slightly before enjoying as a protein-rich snack.
Enjoy!