I’m so sorry friend that this is coming out a couple days past Sunday. Truthfully – it’s really hard for me to stay on top of the blog when I travel on the weekends, since weekends are usually when I do the bulk of my work for the blog.
Wait – you’re vegan?!
I’ve made a subtle switch in the the title of this blog post as compared to the other meal plans blog posts so far. You probably noticed! I’m calling this meal plan what it is – vegan! But really, if I’m being accurate, I should have titled this a Whole Food Plant Based meal plan – vegan is just a lot easier to understand lol. WFPB is really similar to vegan, but there’s more focus on making sure you’re eating whole foods and not junk (there’s a lot of fillers and crap in some ‘vegan’ friendly options out there). The more recent meal plans have been vegan, but I didn’t want to scare anyone off! But the more I’ve been thinking about it lately, the more transparent I want to be in case anyone is looking for a healthy meal plan if they are making the transition to vegan or WFPB as well.
And no – I’m not WFPB or vegan all of the time. About two days a month, if we are out at dinner and I want it, I order fish. But I always avoid dairy and eggs! So I’ something like a 90% of the time WFPB and 10% of the time pescatarian who doesn’t eat dairy lol. I give myself the flexibility to eat the fish if I want, because then I don’t feel so limited. I feel like I have options and don’t have restrictions on never being able to eat seafood (which is my fav).
The Meal Plan + Recipes
Even though I’m not eating meat right now, you could easily add in a lean protein if you aren’t feeling the vegan.
I prep all my overnight oats in mason jars! It’s an easy way to have breakfast ready to go all week!
FYI I will be doing a full blog post on my favorite overnight oat recipes, since I modify most of the recipes I use as a guide, and I think it may be easier to link the actual recipe I created rather than writing the modifications each week. Stay tuned!
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.
Vegan Portugese Kale Soup
Recipe is found here (it’s not vegan, read my modifications): Portuguese Kale Soup
My mom and I watched Rachel Ray whip this meal up over ten years ago on food network, and we’ve been making it since! With the transition to WFPB, I knew I wanted to make this soup, but would need to alter the recipe a bit. And before I tell you what I did, you should know that on a true WFPB you would avoid using oils… something I struggle with! This recipe calls for EVOO, and I used the oil still, but just used the bare minimum to saute the veggies.
Instead of white potatoes, I used 2 sweet potatoes. I used two cans of chickpeas and no chourico. I also used unsalted vegetable broth instead of chicken broth. I always keep an extra quart on hand, because the leftover of this soup soak up all the broth and I always need to add a little the next day when I am reheating.
And now, here’s the part I didn’t measure and you’re probably going to hate that I didn’t measure… To still get the spicy chourico flavor, I added in several different spices to the broth before it simmered. Eek but I didn’t measure anything, I just eyeballed it all! I know, I know – worst blogger ever! But hey, this is why food blogging isn’t my main avenue lol. I added in paprika, chili powder, cumin, a little Italian seasoning, and S&P. I will try really hard next time to measure the ingredients, and will probably end up doing a full blog post on it. But if you’re feeling creative, just keeping adding the spices a little at a time until you get the flavor you want!
Veggies & Hummus
I’ve been making my snack boxes Mediterranean inspired. I pack sliced cucumbers, bell peppers, and olives! I pair these veggies with the single serving hummus packs from Aldi.
Lentil Bolognese + Spaghetti Squash
Find the original Bolognese recipe here (non vegan recipe): Hearty Bolognese with Zucchini Noodles
I love this Bolognese recipe by Healthy with Nedi! I used to 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!
Warm Squash & Kale Salad
Recipe found here: Kale, Apple, and Quinoa Salad
I was a little short on time this week, so skipped the dressing, and honestly it was a bit boring. I think the dressing in this recipe will elevate it for sure! Simple recipe though for a quick dinner! I also air fried my butternut squash instead of baking it.
I hope these vegan recipes give you the courage to try a few WFPB recipes this week!
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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.