Hi Everyone
Here is a week one shopping list and daily menu ideas to get you started. I think you should keep your food as clean as possible and avoid all processed foods and oils even if they are lalbeled vegan.
I know there are a lot of items on the shopping list but you will be using them the entire 28 days and you probably already have most in your cupboard. Our focus will be on high fiber fruits, vegetables, legumes and grains to keep you satiated longer. We will try to avoid all processed sugar and only eat healthy fats like nuts, seeds, avocados, etc. Also, don't overdo the healthy fats. I like to keep the healthy fats to about 10% of your calories.
If you go out to eat during the week – keep it simple. Order a steamed vegetable, a grain, a leafy green and a legume if possible. Think of your plate cut in fourths. One fourth vegetables, one fourth grains, one fourth legumes and one fourth leafy greens topped with a small handful of healthy fats like nuts, seeds and avocado. Have a side of fruit. That will be your go-to plant-based power plate. Beware of restaurant breads, dressings and condiments that could have animal products and high amounts of oil. Also, no store bought muffins etc even if advertised as vegan. If you get something vegan from the salad bar at Whole Foods make sure it something steamed like steamed vegetables over steamed rice with no added oil. Processed vegan food is as unhealthy as processed non-vegan food so I would recommend staying away from all processed food the first month even if it is labeled vegan.
On Saturdays or Sundays, I recommend you prepare your go-to items so you have healthy options on the go or if you come home too tired to prepare a meal. Keep your vegan bread and tortillas in the refrigerator so they keep for a couple of weeks. If you feel hungry during the week, pop a sweet potato into the oven (or microwave) and top it with some black beans and salsa for a healthy, nutritious snack. Or make a small bowl of fresh organic popcorn topped with nutritional yeast.
Please don’t feel like you have to follow this plan exactly. Mix it up if you want and if you don’t have time to cook, just prepare your power plate of a one quarter grain, one quarter legume, one quarter vegetables, one quarter leafy greens topped with a couple of teaspoons of nuts or seeds. Have a piece of fruit for dessert. Power plates don’t have to be boring because you can always use a different grain, legume, seed etc to keep it interesting. Here is a list of high fiber fruits, grains, vegetables and legumes.
High fiber fruits include raisins, strawberries, figs, pears, apples, bananas, blackberries, avocado and strawberries.
High fiber legumes, nuts and seeds include black beans, lentils, split peas, sunflower seeds, almonds, pistachios and pecans
High fiber vegetables include artichokes, green peas, broccoli, Brussels sprouts, corn, potatoes (with skin), sweet potato and carrots.
High fiber grains include oatmeal, barley, whole-wheat spaghetti, oat bran, brown rice, whole-wheat bread and bran flakes.
Here is a shopping list for my meal suggestions. Recipes included.
WEEK ONE – Saturday Shopping
Shopping List:
Non-stick parchment paper
Loaf Vegan Bread (suggestion - Udi’s Dairy free / Gluten free bread)
Whole-wheat pita bread
Quinoa
Almond Milk
Small orange juice (12 ounce)
Maple Syrup
Organic Apple Sauce
Package or jar of sun-dried tomatoes – I prefer the non-oil version (if in oil – rinse off oil and pat dry – if dried just cover with boiling water to soften and drain)
Balsamic vinegar
Prepared hummus (check ingredients – should have as few as possible) or make your own – recipe below - I prefer making my own because of the amounts of oil companies put in prepared foods.
Almond or Peanut Butter
Can of artichoke hearts (or fresh from salad bar at Whole Foods)
Can of pitted whole black olives (or fresh from salad bar at Whole Foods)
White whole-wheat flour
Bag of Rolled Oats (I like Bob’s Red Mill)
Organic vegetable oil (canola)
Baking Powder
Baking Soda
Vanilla extract
Small bag of unsweetened coconut shreds
Apple Cider Vinegar
4 cartons of low-sodium, organic vegetable broth
26-ounce crushed tomatoes
2 14-ounce cans of diced tomatoes
8-ounce tomato sauce
Vegan Mayonnaise (I like Earth balance)
Organic Corn Tortillas
1 lb gluten-free quinoa penne
Can of artichoke hearts (or fresh from salad bar at Whole Foods)
2 15-ounce cartons low sodium black beans
2 15-ounce cartons cannellini beans
4 15-ounce cartons garbanzo beans
2 15-ounce cartons black-eyed peas
Nutritional yeast ( I like Red Star which is fortified with a B12 supplement)
Ground flax seed
Small bottle of capers
Dried Oregano
Dried Basil
Paprika
Cinnamon
Chili Power
Cayenne Pepper
Ground cumin
Coriander
Red Pepper Flakes
Mustard
Package of frozen shelled organic edamame
Package of frozen organic corn
1 package of silken tofu
1 ripe banana
2 sweet potatoes
Avocado (leave left-over avocado in a container drizzled with lemon juice and a piece of raw onion to last longer)
2 Poblano Peppers
10 white mushrooms
5 ounces of spinach
15 ounces leafy greens (spinach, swiss chard or kale)
5 large tomatoes
5 apples
5 tangerines
2 Jalapenos
10 dates
2 lemons
1 lime
Garlic
Small piece of ginger
2 Onions
2 ripe bananas
Salad makings – example lettuce, tomato, red pepper, celery
High Fiber Fruits - Raisins, strawberries, figs, pears, apples, bananas, blackberries, avocado and strawberries.
High Fiber Vegetables - broccoli, Brussels sprouts, corn, potatoes (with skin), sweet potato and carrots.
Cherry Tomatoes
Cucumber
Sprouts
Green onions (for tacos if desired)
Avocado (for tacos if desired)
Whole food’s Salsa
Hot sauce (if desired)
Dried cherries or cranberries
Raisins (I like Paul Newman’s organic)
Sunflower seeds – sold in bulk seed and nut aisle at Whole Foods
Chia seeds – also sold bagged or in seed and nut aisle at Whole Foods
Pine nuts
Saturday or Sunday –
Make: 2 cups of cooked quinoa – Rinse quinoa in a fine mesh sieve. Drain and transfer to a medium pot. Add 3 1/2 cups of water and a dash of salt and bring to a boil. Cover, reduce heat to medium low and simmer until the water is absorbed, 15 to 20 minutes. Set aside off the heat for minutes. Uncover and fluff with a fork. Refrigerate for later use.
Bake: 2 Sweet Potatoes – Wash and prick the sweet potatoes with a fork before baking. Put them directly on the oven rack. Cook at 425 degrees for 45 minutes for sweet potatoes that are 2-3 inches in diameter. For larger potatoes, bake for an hour or until soft.
Clean and slice mushrooms and place into a plastic bag to use later in the week. Rinse leafy greens and if using kale, remove large veins.
Make: High Protein Gluten-Free Quinoa, Bean & Corn Chili for week
Make: Quinoa Muffins – Cool and freeze individually leaving a few out for the week
Sunday Breakfast – Sweet Potato Tacos
Steam 3 cups or more of leafy greens until tender. Heat ½ cup of black beans in a microwave. Warm corn tortillas for a few second in the microwave covered with a damp paper towel.
Mash 1 warm cooked sweet potato with a fork. Add a ½ teaspoon of chili powder, ½ teaspoon of nutritional yeast, a sprinkling of cayenne or red pepper flakes and a small amount of salt. Taste and adjust seasonings. Spread into the warm tortilla. Top with warmed black beans, green onions and salsa. Garnish with some avocado slices (not more than half of the avocado and hot sauce if desired. Serve with a side of leafy greens.
** You can store your avocado in a covered container sprinkled with some lemon juice and a large piece of cut onion to last longer
Lunch – Large Salad – lettuce, tomato, cucumbers, red pepper, celery, broccoli and any vegetables you like. Add ¼ cup garbanzo beans or edamame. Topped with oil free hummus dressing (recipe below).
Dinner – Bowl of Quinoa, Bean and Corn Chili with Toasted slice of Udi Bread – Side of steamed or sauteed vegetable
Snack – Tangerine or other fruit, a couple of dates, raisins
Monday
Breakfast – Muffin, a date and fresh fruit for breakfast
Snack – 2 slices apple topped with peanut or almond butter and seeds
Lunch –Hummus sandwich topped with lettuce, tomato, sprouts, garbanzo beans, sliced cucumber and red onion. A tangerine or piece of favorite fruit for dessert .
Dinner – Stir-fry of mushrooms, leafy greens, red pepper and any vegetables you would enjoy and ½ cup of tofu. ½ cup of tofu is approximately 90 calories so if you want a little more – add more.
Tips: Stir-fry the vegetables in vegetable broth to avoid added fat and calories from oil. Add a little soy sauce and/or sesame seeds for flavor.
Serve with side salad and no-oil hummus dressing.
Snack – if you are hungry later, have a cup of quinoa soup or an apple or a bowl of roasted garbanzo beans (recipe below).
**Monday Night – Pre-heat the oven to 400 degrees. Combine 1 carton of garbanzo beans, ½ tablespoon cayenne pepper, ¼ teaspoon salt and juice of 1 lemon. Place on a baking sheet covered in parchment paper or aluminum foil and back for 30 minutes or until crispy brown.
http://www.ordinaryvegan.net/vegansnacks/
TUESDAY
Breakfast – Vegan muffin, dates and fresh fruit for breakfast
Snack - Bring a baggie full of roasted garbanzo beans.
Lunch – White bean, artichoke heart, baby spinach pita. Smear some mashed cooked cannellini beans into a pita. Sprinkle some nutritional yeast on top. Stuff with artichoke hearts, sliced red onion and baby spinach. Season with salt and pepper and fresh lemon juice. (Option a drizzle of harissa sauce – found at whole foods olive bar or in a jar)
Dinner – Quinoa chili and salad
Snack – Roasted garbanzo beans or fruit
**Tuesday Night – Make Wednesday’s breakfast Peanut Butter and Coconut Granola
Pre-heat oven to 325 degrees. Line a cookie sheet with non-stick parchment paper. Combine 2 tablespoons of peanut butter and 2 tablespoons maple syrup in a bowl and microwave until peanut butter melts. Approximately 20 seconds. Stir in ¼ teaspoon vanilla and a ¼ teaspoon of cinnamon. Add the oats and stir until the oats are completely covered in the peanut butter mixture. Spread out onto a cookie sheet and bake for approximately 8-10 minutes or until granola is slightly browned. Cool and refrigerate. Top with fresh fruit and warmed non-dairy milk.
WEDNESDAY
Breakfast – Peanut Butter and Coconut Granola topped with fresh fruit and warm non-dairy milk
Snack – fresh fruit bowl topped with seeds of your choice
Lunch – Sun-dried tomato and chickpea sandwich topped with lettuce on Udi’s vegan bread (recipe below)
Combine 14-ounce carton chickpeas, drained and rinsed with ½ cup sun-dried tomatoes (either packed in oil and rinsed or dried tomatoes that have been soaked in boiling water for 15 minutes to soften), 2 tablespoons of vegan mayonnaise, ¼ cup vegetable broth, pinch of salt and fresh ground black pepper, garlic clove chopped (optional) and sprinkle of red pepper flakes. Place all the ingredients except the chickpeas in a food processor and process until smooth. Add the chickpeas and process another 10-15 seconds. Stir to combine and put on your favorite vegan bread. Top with lettuce, sliced cucumber or a couple of slice of avocado. http://www.ordinaryvegan.net/chickpeasandwich/
Dinner – Keep it simple. Cook 1 cup of brown rice by rinsing the rice and putting in a pan with a tight-fitting lid. Add 2 cups of water and bring to a boil over medium-high heat. Reduce heat to low, cover pot and simmer until liquid is completely absorbed and rice is just tender. Approximately 40 minutes. Watch it carefully so it doesn’t stick or burn.
Stir-fry some legumes (black beans or cannellini) and garlic in vegetable broth. Steam some greens and vegetables. Top brown rice with legumes and serve with greens and vegetables. Have some fresh fruit for desert.
*You could also use quinoa
Snack – ½ piece of toasted Udi bread smeared with tomato chickpea spread or a ½ cup of popcorn kernels popped and sprinkled with one tablespoon of nutritional yeast.
**Wednesday Night – Prepare salad for lunch tomorrow by cubing a slice of bread into croutons and toasting on a parchment lined baking sheet at 400 degrees F for about 15 minutes or until crisp and brown.
THURSDAY
Breakfast – Bowl of warmed quinoa, topped with non-dairy milk, a few nuts and raisins.
Snack – Quinoa muffin and apple
Lunch – Large salad of lettuce and tomatoes topped with high fiber toppings like broccoli, black beans, artichokes, and a teaspoon of sunflower seeds . Top with small amount of croutons and a side of no-oil hummus dressing. Have a high fiber fruit for desert like a pear, apple or some strawberries.
Dinner - Gluten-free Rustic Italian Pasta with Tomatoes, Raisins and Toasted Walnuts – Serve with side of leafy steamed greens
FRIDAY
Breakfast – Bowl of chopped high fiber fruits and banana sprinkled with shredded coconut – ¼ piece of pita bread spread with one tablespoon of peanut butter.
Snack – 2 dates, 6 almonds and 1tablespoon seeds combined.
Lunch – Sun-dried tomato sandwich stuffed with lettuce, cucumbers and apple.
Dinner – Left over Rustic Italian Pasta with a side of vegetables
Snack – High fiber fruit like a pear topped with nutritional yeast and a teaspoon of brown sugar roasted cut side up at 400 degrees for approximately 30 minutes or until soft and slightly brown.
SATURDAY
Breakfast – Bowl of Scottish oatmeal topped with 5 almonds, a tablespoon of dried fruit and a drizzle of maple syrup. Add warm non-dairy milk if desired.
Snack – Whole-wheat pita chips with hummus or salsa. Cut whole wheat pita bread into triangles and place on parchment lined cookie sheet. Roast at 400 degrees F until crispy watching carefully so they don’t burn. Serve with hummus or salsa.
Lunch – Quinoa Chili and salad
Dinner – Brown Rice and Beans with Ginger Lime Chile Salsa
Gluten-Free Quinoa, Bean and Corn Chili
3 tablespoons of vegetable broth for sauting
- 1 small onion, chopped
- 2 cloves of garlic, minced
- 1 cup uncooked quinoa
- 26 ounce carton of crushed tomatoes
- 8 ounce carton of tomato sauce
- 1 cup water (+ more as needed)
- 1 15 ounce carton of organic black beans, rinsed well to remove starch
- 1½ cups of frozen organic corn kernels
- 2 roasted, peeled Poblano peppers, chopped *
- ½ teaspoon smoked paprika
- 2 teaspoons chili powder
- light sprinkle of cayenne pepper
- ½ teaspoon salt (or more to taste)
- ¼ teaspoon fresh ground black pepper (or more to taste)
Instructions
- Heat 3 tablespoons of vegetable broth in a soup pot. Add the onions. When they become translucent (about 3-5 minutes) add garlic, paprika, chili powder, cayenne, salt and pepper and cook for another 2 minutes. Add more vegetable broth if sticking.
- Add crushed tomatoes, tomato sauce and water to onion mixture and bring to boil.
- Add quinoa, bring to boil and than simmer on low for 30 minutes. Adding more water if needed.
- Taste and season with more salt, pepper, chili powder if needed.
- Add corn, black beans and chopped poblano. Bring to boil and simmer on low heat and cook for another 10 minutes. Keep adding more tomato sauce or water if needed to thin it out.
- Serve in large bowls and top with diced avocado and fresh cilantro.
*To roast poblano peppers - Place the oven rack in the upper third of the oven and turn on broiler. Line a baking sheet with foil. Lay peppers on their sides and place under broiler. Broil until the skin is charred (about 3 minutes) - give them a half turn and broil on all sides keeping careful watch. They char fast. Put in a plastic or paper bag until cooled and peel.
Recipe by Ordinary Vegan at http://www.ordinaryvegan.net/quinoachili/
Quinoa Muffins with Dried Cherries and Walnuts
Ingredients
1 tsp vegetable oil
½ cup dried cherries or cranberries
⅓ cup apple juice or water
1 ½ cups flour
½ cup plain cooked quinoa
½ cup chopped walnuts
1 tsp baking powder
½ tsp baking soda
1 tsp ground cinnamon
½ tsp kosher salt
1 cup almond milk
½ cup silken tofu
¼ cup maple syrup
1 tap pure vanilla extract
1 tbsp vegetable oil
1 ripe banana
Instructions
Preheat the oven to 350 degrees F. Spray or grease a 12-cup nonstick muffin tin with vegetable oil
Combine The dried cherries or cranberries and apple juice or water in a small bowl; soak for 10 minutes
Combine the flour, cooked quinoa, walnuts, baking powder, baking soda, cinnamon and salt in a large bowl - stir to blend
Place the almond milk, silken tofu, maple syrup, vanilla, oil and banana into a blender or food processor fitted with metal blade: process until smooth
With a spatula mix the soy milk/tofu batter into the dry ingredients. Add the soaked cherries or cranberries and the soaking liquid; mix to distribute evenly. Do not over mix
Pour the batter into the prepared muffin cup, filling them about ⅔ full. Bake for 35 to 40 minutes, or until the tops of the muffins are lightly browned and a toothpick inserted into the center of a muffin comes out clear. Turn onto a wire rack; serve warm or let cool
Notes
I individually wrap them and put them in a plastic bag in the freezer and take one out either the night before or that morning. They thaw quickly and still taste great.
http://www.ordinaryvegan.net/vegan-soy-muffins/
No Oil Hummus Salad Dressing
Ingredients
3 tbsp plain hummus
2 tbsp balsamic vinegar
3 tbsp orange juice
1 tsp mustard
½ tsp fresh ginger grated (or from your spice rack just use ⅛ tsp or to taste)
½ clove garlic chopped (optional)
Instructions
Whisk together
http://www.ordinaryvegan.net/vegansnacks/
Hummus
1 3/4 cups cooked chickpeas (from 15-ounce carton or fresh cooked)
½ cup tahini paste
2 tablespoons fresh squeezed lemon juice
2 garlic cloves, chopped
1/2 teaspoon salt
¼ cup of water
Instructions:
Drain and rinse chickpeas. Combine all ingredients in a food processor and process until smooth.
Garnish with paprika and serve with pita wedges, carrot sticks or celery.
Gluten-Free Rustic Italian Pasta with Heirloom Tomatoes, Raisins & Tosted Walnuts
Serves: 3-4
Ingredients
1 lb gluten-free quinoa penne or fusilli pasta
2 garlic cloves, sliced
¼ vegetable broth (or more for sauteing - if you prefer olive oil, I recommend only 2 teaspoons)
½ cup chopped toasted walnuts
3 tablespoons raisins
2 tablespoons capers
3 cups of chopped heirloom tomatoes and/or cherry tomatoes (or you can use 1 14-ounce can of diced tomatoes or a combination of both)
12 pitted black olives, halved
1 teaspoon of dried oregano
½ cup chopped fresh basil (and some for garnish)
¼ teaspoon ground black pepper
salt to taste
Instructions
Cook pasta according to instructions until al dente. It should have a bite and never be too soft.
Heat vegetable broth in a large saute pan. Add the garlic and cook until soft about 1-2 minutes.
Add nuts, raisins and capers and cook for three minutes. It will smell fragrant.
Add tomatoes and cook for another 3-5 minutes until cook through but not mushy.
Add olives, oregano and basil and cook for another minute.
Drain pasta and reserve ¼ cup cooking liquid. Add to sauce.
Toss with pasta, garnish with some chopped fresh basil and serve with red pepper flakes.
Black Bean Chili
Serves: 4
Ingredients
3 Tbsp. vegetable broth for sauteing
1 medium onion, chopped, divided
1 cup of brown rice
Salt & freshly ground black pepper
½ cup coarsely chopped fresh cilantro, divided
1 tsp. ground coriander
1 tsp. ground cumin
2 15-0z cans black beans, rinsed (or freshly made)
1 cup low-sodium organic vegetable broth
2 red Jalapenos or fresno chiles, stemmed, halved and seeded
1 garlic clove
1 Tbsp. chopped peeled ginger
1 Tbsp. fnely grated lime zest
1 tsp. maple syrup
¼ cup fresh lime juice
1 avocado, halved, pitted, chopped
½ cup fresh tomatoes, chopped
Instructions
Heat 3 tablespoons of vegetable broth in a medium saucepan over medium heat. Add ¼ of chopped onion and cook, stirring occasionally, until softened, about 5 minutes. Add more vegetable broth if sticking.
Add rice and stir to coat.
Add 2 cups water and season with salt. Bring to boil, reduce heat to low, cover and cook until rice is just tender.
Remove rice from heat. Let stand, covered for 10 minutes. Fluff rice with a fork and fold in ¼ cup cilantro: season with salt and pepper.
While rice is cooking, heat remaining 1 Tbsp. oil in a medium saucepan over medium heat. Add ⅔ of remaining onion. Cook, stirring occasionally, until onion has softened, about 5 minutes.
Add coriander and cumin; stir 1 minute.
Add beans and broth; season with salt and pepper. Bring to a boil, reduce heat and simmer for 5 minutes.
Pulse chiles, garlic, ginger, lime zest, lime juice, remaining onion and maple syrup in a blender until a chunky sauce forms. Season salsa with salt.
Serve rice with beans: top with salsa, avocado, tomatoes, ¼ cup cilantro and lime wedges.
Garbanzo Bean & Tomato Soup
Author: Ordinary Vegan
Serves: 4-6
Ingredients
- 2 15-ounce cans organic, low-salt garbanzo beans (drained and rinsed)
- 3-5 cups vegetable stock
- 1 cup orzo or any small pasta
- 3 tablespoons vegetable broth for sauteing
- 1 28-ounce can low-salt diced tomatoes (or crushed)
- 4 garlic cloves, minced
- 3 shallots, minced (or one leek)
- 2 teaspoons chopped fresh rosemary
- 1 teaspoon chopped fresh thyme
- 1 teaspoon dried basil
- 1 teaspoon salt
- freshly ground pepper
- ¼ tsp red pepper flakes
Instructions
- In a large soup pot or stockpot, heat the vegetable broth. Add the shallots and garlic and saute for about 2-3 minutes until soft. Add more vegetable broth if sticking. Add the seasoning, garbanzo beans, tomatoes, orzo and vegetable stock (use 3-5 cups of vegetable stock depending on how much liquid you like in your soup). Cook until orzo is al-dente, approximately 10 minutes. Taste and adjust the seasoning. Ladle the soup in to bowls and serve with crunchy bread and something green.
For a thicker soup, transfer about 2 cups of the soup to a blender or food processor and blend until smooth. Return the puree to the pot.
http://www.ordinaryvegan.net/garbanzobeansoup/