5 Day Vegan Meal Plan

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Thanks to this blog platform and my Instagram account, I have been able to share my journey to veganism and cruelty free living. My favorite part of my experience so far are the messages I get from friends, family and even strangers. Messages asking me more about plant based recipes and the feasibility of it all.

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“I could never go vegan.” -every vegan before they went vegan

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It is not easy (at first), but it is worth it. Once you give your body and mind the chance to change, this lifestyle is actually the easiest thing, like… ever. Eventually the cravings go away and it gets easier to choose a plant over an animal.

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The best way to stick to eating plant based is to be prepared and to plan ahead. I have put together a week of meal ideas that helped me transition from vegetarian to vegan (these recipes work great for families too!)

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For the most part, our staple types of meals were: bowls, tacos, chili, soups, pizza and burgers.

MONDAY

Breakfast: Protein Smoothie

Add fruit (fresh or frozen): bananas, strawberries, mango and pineapple. Add liquid: coconut water or almond milk. Add optional plant-based protein powder such as Orgain. Add ice if fruits were not frozen. Add optional sweetener: figs, maple syrup or agave. Blend.

Lunch: Hummus Sandwich with Baked Sweet Potato

Choose your favorite bread or bagel. Spread hummus on both pieces. Add sliced peppers (red or yellow), cucumbers, or a veggie patty. Serve with a baked potato.

Dinner: Pasta

For a delicious pasta sauce, click here.

Snack: Frozen berries, almonds, walnuts or fresh mangoes

TUESDAY

Breakfast: Toast and Green Tea

Toast your favorite bread. Add almond/peanut butter, vegan hazelnut spread, sliced banana, blueberries and seeds such as hemp or chia.

Lunch: Southwest Bowl

Fresh greens, brown rice, black beans, fresh avocado, cilantro, corn and dressed with your favorite salsa. Optional: vegan chickun tenders, vegan sour cream

Dinner: Cauliflower Tacos

Click here for recipe.

Snack: Veggies with Hummus

Celery, peppers, cucumbers, etc

WEDNESDAY

Breakfast: Oatmeal or Porridge

Oatmeal made with almond milk instead of the water as directed on box or bag. Add cinnamon, cacao powder, brown sugar, seeds (pumpkin, flax or chia). Serve with frozen berries or fresh fruit.

Click here for a Dark Chocolate Raspberry Porridge

Lunch: Veggie Burger and Salad

Frozen, ready to heat up patties from Hilary’s with a vegan bun with tomato and ketchup. Or if you have more time, you can make your own burger.

Sweet Potato Black Bean

Black Bean Burger

Dinner: BBQ Jackfruit with Mac and Cheese

For jackfruit recipe, click here. Serve with Daiya dairy free macaroni and cheese.

Snack: Non-Dairy Ice Cream

THURSDAY

 

Breakfast: Protein Smoothie

Add fruit (fresh or frozen): bananas, strawberries, mango and pineapple. Add liquid: coconut water or almond milk. Add optional plant-based protein powder such as Orgain. Add ice if fruits were not frozen. Add optional sweetener: figs, maple syrup or agave. Blend.

Lunch: Lentil Soup or Chili

For a timesaver, Amy’s Organic Lentil Soups are AMAZING. Serve with rice or alone. Or the night before you can prepare a crockpot chili, click for recipe.

Dinner: Bean and Rice Burritos with Side of Corn on the Cob

Prepare brown rice. Heat up vegetarian refried beans. Heat up tortillas. Layer beans, rice, dairy free cheese, lettuce, salsa or fresh tomatoes. Optional: make vegan taco meat with Beyond Meat ground crumbles. Serve with chips and guacamole.

Snack: Rice cakes with sliced banana and peanut butter

FRIDAY

Breakfast: Pancakes/Waffles

If you have time, you can make either my PB&J Pancakes or Cinnamon Pancakes. If you are pressed for time, frozen waffles are great too. Serve with pure maple syrup and some fresh fruit like bananas or blueberries.

Lunch: Greek Buddha Bowl

Prepare brown rice. Chop tomato and cucumber- mix well with salt and pepper. Add black beans, lettuce, hummus and falafel. Trader Joe’s has a delicious frozen falafel that can be cooked easily!

Dinner: Vegan Pizza

Supreme by Daiya Foods is our fave.

Snack: Chocolate Ice Cream with Fruit

SO Delicious Chocolate Cashew Milk Ice Cream with frozen blueberries.

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Happy Cooking,

Sherise Rae

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