Healthy Weekday Meal Plan: Week #4

Another week full of healthy meal ideas coming at ya!

If you’ve been following along the past few weeks, you know I’ve been slowly transitioning to eating more whole food plant based (WFPB). This week, I decided to eat WFPB during the weekday, and on the weekend added in a little seafood with dinner. I’m choosing to make this diet change for several reasons, but truthfully after listening to a few podcasts from The Veggie MD and hearing the countless health benefits, I decided to be intentional about this change.

Do not fret if WFPB is not your thing – all of these recipes can be easily adapted to include a meat protein. I have added in how to make these changes with the details of each meal!

I seriously loved these recipes this week! They were delicious, kept me full for hours, and I’m starting to notice my body is feeling great without adding in dairy anymore! Without further ado, let’s get into this!

The Weekday Meal Plan

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The Recipes:

Breakfast:

I prep all my overnight oats in mason jars! It’s an easy way to have breakfast ready to go all week!

Pumpkin Overnight Oats:

Recipe is found here: Pumpkin Pie Overnight Oats 

I made a few modifications to this recipe. Since the oats I am using has a serving size of 1/2 C, I added a 1/2 C of unsweetened almond milk and 1/2 C pumpkin puree. I also bumped it up to 1 tablespoon of chia seeds. I also did not add maple syrup. I topped this with walnuts and a spoonful of almond butter.

Apple + Walnut Overnight Oats:

Recipe is found here: Easy Overnight Oats with Chia

I use unsweetened almond milk, no water. I don’t add maple syrup. I topped with walnuts and apples from our apple orchard trip a couple of weeks ago. I also add the walnuts and apples in the oats overnight. In the morning, I top this with almond butter and then microwave.

 

Lunch:

“No Tuna” Vegan Salad Over Greens

Recipe is found here: Vegan Chickpea “No Tuna” Salad

Okay this is SOO good! You have got to try this! I paired this chickpea salad with a bed of spinach and diced tomatoes! The first day I made this salad I drizzled a bit of extra virgin olive oil on it, but honestly it did not need it.

You can substitute canned tuna in water instead of the chickpeas for a meat protein option.

Homemade Falafel + Israeli Salad

Falafel recipe is found here (see my note below, I air fried this): Baked Falafel Recipe

Israeli Salad recipe is found here: Israeli Couscous and Kale Salad

For the falafel, I air fried this instead of baking it and it was amazing! I also added in a handful of cilantro and lemon juice. I referred to THIS recipe for air frying directions (they also have a falafel recipe on this post as well). I made a big batch of falafels and used them for dinner and lunches throughout the week. If you don’t want to use falafel, you can opt for any meat protein on this salad (chicken, shrimp, etc.).

For the Israeli Salad, I chose not to include the couscous. I also swapped a bed of mixed lettuce instead of kale (I love kale, but sometimes I’m lazy and it’s easier to throw mixed lettuce instead of chopping kale).

Dinner:

Falafel Butter Leaf Tacos + Cilantro Sauce

Read my tips about the falafels above, but here’s the recipe: Baked Falafel Recipe

Find the cilantro sauce recipe here: Vegan Green Sauce

Y’all know I love shrimp butter leaf tacos (if you want to use shrimp instead of falafel, find the recipe HERE), but I wanted to give this a vegan spin. These falafels are super filling, and the green sauce totally elevates this dish. Honestly, if I didn’t know any better, I would think this sauce has a bunch of fat and cream in it. But it’s entirely dairy-free and made of tofu and tahini! I ended up having extra sauce and used it as a dressing for my Israeli salads. This is definitely going to become a staple in our house!

 

Lentil Bolognese + Spaghetti Squash

Find the original Bolognese recipe here: Hearty Bolognese with Zucchini Noodles

I love this Bolognese recipe by Healthy with Nedi! I usually use ground turkey in this recipe and it is amazing every time. To make this vegan, I skipped the beef and upped the amount of vegetables (I used more mushrooms and bell peppers than the recipe calls for). To make sure I was getting enough protein and a “meaty” flavor, I boiled a pot of green lentils and stirred this in at the very end. Truly delicious and so satisfying! I poured a big heaping of this on top of my spaghetti squash (see how I roasted the squash below).

For the spaghetti squash, line parchment paper or foil on a baking pan and preheat the oven to 450 degrees.  Prep the squash (halved, cleared out the seeds), then brush it with extra virgin olive oil, salt, and pepper. I like to put sprigs of fresh rosemary inside the squash as well, and then flip them over (so the skin is facing up). Bake for 40-50 minutes (depending on the thickness of the squash). Turn over and shred – so delicious and makes you feeling you’re having a comfort food!

 

There you have it! I hope these recipes are helpful to you in planning your weekly meals!

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Health Disclaimer:

I am not a physician or Registered Dietician. Some blog posts discuss healthy eating and exercise, and the purpose is to share my personal journey and experience with diet and fitness. As always, consult a physician before making any changes in diet or exercise. The author and blog disclaim liability for any damage, mishap, or injury that may occur from engaging in any activities or ideas from this site.

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