WEEK ONE MEAL PREP

To make life easier, meal prep is a MUST especially if you are going to school, work, and have a family to cook for.  If you really don't want to prep and have time to cook all your meals fresh, please go right ahead!

STAPLES TO HAVE ON HAND:
Frozen bananas (peel very ripe bananas, wrap in cellophane and freeze)
Frozen fruits
Frozen vegetables--blends, corn, broccoli, cauliflower, etc.
Frozen Hashbrowns (No oil in the ingredient list!)
Almond Milk
Lots of vegetables (peppers, onions, mushrooms, garlic, cucumbers, zucchini, cauliflower, broccoli, tomatoes, any veggie                              you like)
Greens for salad
Any fruits you like
Silken Tofu
Oatmeal
Brown Rice/Basmati Rice/Wild Rice
Potatoes--White and Sweet
Beans--kidney, black, white, garbanzo (any bean you like)
Quinoa
Spices (Garlic powder, onion power, paprika, cumin, oregano, etc.)
Salsa and other condiments
Whole Wheat Pasta/Rice Noodles
Corn Tortillas

Just a few foods you may not be familiar with, but you do not have to go to a health food store to buy--you can purchase these in Hannaford, Price Chopper and even Walmart:

Nutritional yeast (not the same as baking yeast--this yeast will make your foods taste "cheezy"
Tahini--this is pureed sesame seeds--this is used to make homemade dressings and sauces

This, of course, is not an exhaustive list, the above foods are the most common used in the recipes below.  Remember, only buy what YOU LIKE, if there is something you don't like, substitute it for something else--this is very flexible!  If there is a meal you don't like at all, substitute with a meal you do like.

Should you get hungry inbetween meals, grab a piece of fruit or hummus and vegetables.  

Foods you can prep for the week:

Roasted vegetables
Baked Potatoes
Big batch of rice
Big batch of quinoa
Prepare a large green salad with lots of chopped vegetables in a tupperware container to eat with meals
Prepare soup of the week (Recipe at the end of Meal Plan)
Prepare dressings for the week(Recipes at the end of the Meal Plan)
Any other foods you want to prep for the week to make life easier!



DAY 1 MEAL PLAN:
BREAKFAST:  Berry Oatmeal

• 1 cup oats
• 2 cups water
• 1/2 cup frozen or fresh berries
• Cinnamon

Combine oats and water in a saucepan and bring to a boil.  Reduce heat to low and let cook about 5 minutes or until all the water is absorbed.  Place oats in a bowl, sprinkle with cinnamon and top with berries.

LUNCH:  Fiesta Mexican Salad

• 2 1/2 cups cooked brown rice
• 1 15 oz can of black beans, drained and rinsed (or kidney beans, pinto beans, etc.)
• 1 cup frozen, thawed corn kernels
• 1 tomato, chopped (or grape tomatoes cut up)
• 4 scallions, chopped
• 1/2 cup salsa
• 1/4 cup homemade "mayonnaise" or Veganaise Mayo

Gently stir the rice, beans, corn, tomatoes and scallons in a large bowl.  In a small bowl, mix the salsa and "mayo" until well combined.  Pour over the rice and bean mixture--stir to coat everything well.

DINNER:  Slow-Cooked Pizza Potatoes

• 4 cups jarred or homemade marinara or spaghetti sauce
• 4 cups thinly slice potatoes
• 2-3 cups toppings--any combination:  onions, mushrooms, bell peppers, zucchini, artichoke hearts, spinach, etc.

Put half the sauce in a bowl and stir in 1/4 cup water.  Set aside.  Layer half of the potatoes in the bottom of a slow cooker.  Layer the toppings over the potatoes.  Pour half of the sauce over the toppings.  Top with the remaining potatoes and then the remaining sauce.  Cook on the lowest setting for 6-8 hours.  Serve.

DAY 2 MEAL PLAN:
BREAKFAST: Hash Brown Potatoes

• 4-5 cups frozen shredded hash brown potatoes
• Chopped onions, peppers, mushrooms (optional)

Heat a nonstick skillet over medium-high heat for 30 seconds.  Add the vegetables, if using, and saute with 2 tablespoons of water, stirring constantly, adding tiny bits of water until softened. Add potatoes to the skillet, flattening them with a spatula.  Cover the pan with a lid and cook until they begin to brown, 5-8 minutes.  Use a spatula to turn the potatoes--cook until heated through and evenly browned--7-10 minutes, turning as needed.

LUNCH:  Soup and Salad

• Black bean soup--recipe below
• Garden salad:  Mixture of greens, bell peppers, mushrooms, celery, tomatoes, onions, scallions, chopped broccoli, cauliflower, shredded carrots (any raw vegetables you like!)

​DINNER:  Veggie Stir-fry

• Cooked Brown Rice or Quinoa
• Frozen Vegetable Mix (any variety you like:  broccoli, cauliflower, or any blends)
• Sauce of choice

Heat a non-stick skillet and add your frozen vegetables.  Add a small amount of water to the skillet to prevent vegetables from sticking--cook about 2-3 minutes.  Add sauce of choice and heat through.  Serve over hot rice.

DAY 3 MEAL PLAN:
BREAKFAST:  Over-night Oats

• 1 cup rolled oats
• 1 cup of plant based milk:  Almond, Soy, etc.
• 1 tablespoon of raisins
• 1/2 teaspoon cinnamon
• Sliced bananas, fresh berries or other fruit

Stir together the oats, milk, raisins and cinnamon in a bowl or mason jar until well combined.  Cover and refrigerate overnight.  In the morning, enjoy the oatmeal cold or heat it up in the microwave until hot.  Top with fresh fruit.  

LUNCH:  Taco Salad

• 3 cups of greens
• 1 cup black beans
• 1 cup corn (frozen, thawed)
• 1 cup cooked rice (brown, basmati or wild rice)
• Salsa
• Juice of 1/2 lime

Place greens in 1/2 of a large bowl and rice in the other half.  Add beans and corn--top with salsa.

DINNER:  Pizza Fries and Black Bean Soup

• 4 medium potatoes, cut lengthwise into strips
• 1 tsp each of onion powder, garlic powder and paprika
• Ketchup
• Add-ons:  Nutritional yeast, fresh chopped basil

Preheat oven to 425 degrees.  Place fries n a large bowl and toss with spices.  Arrange fries on a cookie sheet with parchment paper or on a baking rack.  Bake for 30 minutes or until cooked through.  Remove from oven and top with Nutritional yeast and basil if using.  Enjoy!

DAY 4 MEAL PLAN:
BREAKFAST:  Green Smoothie Bowl​

• 2 Frozen bananas
• 1 chopped fresh banana
• 1/2 cup frozen mango
• 1/2 cup fresh berries (strawberries, blueberries, raspberries)
• 1 cup water
• 1 cup spinach

Blend frozen bananas, spinach, water and half the mango.  Pour into a bowl and top with chopped banana and the berries.

LUNCH:  Mediterranean Salad

• 2 cups of greens
• 1 cup of garbanzo beans (chickpeas)
• 1 cup of cooked quinoa
• 1 tomato, chopped
• 1/2 cucumber, chopped
• 2 tbsp tzatziki dressing (recipe below)
• Diced onion or chives, sun dried tomatoes (optional)

Rinse the beans.  Put the greens, beans and quinoa in a bowl.  Chop cucumber and tomato into bite sized pieces and toss.  Top with tzatziki dressing and serve.
​
DINNER:  Thai Stir-Fry
Sauce ingredients:

• 4 Tbsp peanut butter (PB2 powdered peanut butter 85% less fat)
• 1 Tbsp low sodium soy sauce
• 3 Tbsp water
• 1/4 tsp:  garlic powder, red pepper, ginger powder
• 1 Tbsp maple syrup or honey

 

• 8 oz Rice noodles
• 1/4 c carrots, shredded
• 1/2 red bell pepper, sliced
• 1 cup broccoli
• 1/2 cup cilantro, minced
• 2 scallions, diced
• 1/4 bean sprouts (optional)
• 1 lime wedge

Bring a pot of water to a boil and drop rice noodles in and cook according to directions.  Rinse under cool water and set aside.  Saute your broccoli, red bell pepper and carrots in a bit of water until tender.  Place all your sauce ingredients in a bowl and whisk together.  Combine your noodles and sauce in a bowl and add in your sauteed vegetables, cilantro and scallions.  Top with bean sprouts and a squeeze of lime.

DAY 5 MEAL PLAN:
BREAKFAST:  Sweet Potato Pudding

• 1/3 cup rolled oats (uncooked)
• 1/2 cup Almond milk
• 1 cup cooked sweet potato
• 1 Tbsp maple syrup
• 1/4 tsp cinnamon

Blend all ingredients in a blender until smooth.  

LUNCH:  Black Bean Soup and Salad

• Greens and lots of veggies, left over quinoa or rice, beans
• Bowl of soup

DINNER:  Falafels and Salad

• 1 cup garbanzo beans
• 1/4 cup oats
• 1 Medjool date
• 1/2 tsp each:  garlic powder, cumin and paprika
• 1/4 cup chopped onion
• 1 Tbsp lemon juice
• 1 Tbsp fresh cilantro

Salad:

• 4 cups greens
• 2 tomatoes, chopped
• 1/2 cucumber, chopped
• Tzatziki dressing

Preheat oven to 374.  Process all the falafel ingredients in a food processor until a dough forms.  Take 1/4 of the mixture and roll into a ball and then press into a patty.  Repeat until you have 4 falafels.  Place on a non-stick pan and bake for 20 minutes.  Flip them over and cook another 15 minutes.  Arrange your salad and chop up your tomato and cucumber.  Serve the falafels on top of the salad with tzatziki dressing.  

DAY 6 MEAL PLAN:
BREAKFAST:  Potato scramble

• 1 1/2 cup of red onion
• 3 Tbsp yellow mustard
• 1/4 tsp ground allspice
• 1 1/2 tsp jalapeno pepper, finely chopped
• 2 lbs potatoes, cut into cubes
• 2 tomatoes, chopped
• 1/2 cup fresh cilantro
• 3 Tbsp lime juice
• Salt to taste (optional)

In a skillet, combine the onion, mustard, allspice, jalapeno, and 1 cup water.  Sitr to combine and bring to a simmer over medium heat.  Cover the pan and cook until the onions are translucent, 5-10 minutes.  Add the potatoes, salt and additional 1 cup of water.  Raise the heat to high, cover and cook, stirring once or twice, for 5 minutes. Reduce the heat and continue to cook, covered, until the potatoes are tender.  Stir in the tomatoes, cilantro and lime juice.  Serve.

LUNCH:  Black Bean Salad

• 2 15 oz cans of black beans, drained and rinsed well
• 1 large tomato, or several grape tomatoes halved
• 2 cups frozen corn, thawed
• 1 can water chestnuts, sliced, drained and rinsed
• 1 bunch of cilantro, chopped
• 1/2 lime, juiced and zested
• 3 Tbsp balsamic vinegar or more to taste
• 1/2 vadalia onion, chopped

Add beans, tomatoes, corn, onion and water chestnuts to a bowl and mix.  Rinsing the beans well keeps the salad from looking gray.  Add cilantro, lime and balsamic vinegar and mix again.  

DINNER:  Pesto Pasta with White Beans

• 12 oz whole grain pasta, 1/2 cup of cooking liquid reserved
• 1 cup basil pesto (recipe below)
• 1 15 oz cannelini beans

Place the cooked pasta in a large bowl and add the pesto.  Add enough of the reserved cooking liquid toi acheve a creamy sauce.  Add the beans and toss well.  

DAY 7 MEAL PLAN:
BREAKFAST:  Chocolate oatmeal

• 1 cup dry oats
• 2 cups water
• 1 frozen banana, chopped
• 1 Tbsp cocoa powder
• 1 Tbsp walnuts, optional

Combine oats, frozen banana, and water in a small saucepan.  Bring to a boil. Reduce heat to low and cook 5 minutes or until all the water is absorbed.  Stir occasionally.  Add cocoa powder and mix well.  Top with walnuts if using.

LUNCH:  Bean Tacos

• 4 corn tortillas (ingredients:  corn and water)
• 1 cup refried beans
• 1/2 cup corn
• 1 cup brown rice
• Lettuce
• Salsa

Mix together refried beans, corn and cooked brown rice.  Spread mixture on each tortilla and top with lettuce and salsa.

DINNER:  Garlic Mashed Potatoes

• 3 medium potatoes
• 2 medium zucchini
• 1 cup spinach
• 1/4 cup of cooking water
• Dash of garlic powder and onion powder
• Scallions

Add-ons:  Corn, steamed vegetables such as broccoli, cauliflower, asparagus, etc., nutritional yeast and black pepper

Peel and chop zucchini and potatoes.  Fill a large pot with water and bring to a boil.  Add potatoes and zucchini and cover, lower heat and cook 15-20 minutes or until soft.  When done, drain the majority of water reserving about 1/4 cup in the pot.  Add your spices and mash potatoes until smooth.  Place potatoes in a serving dish and top with corn, steamed vegetables and nutritional yeast.  Add fresh black pepper to taste.

And that's it for Week One--Week 2 coming up!!

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