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Plant-astic Plant Based Meal Plan

Whether you're a seasoned vegan or a confirmed omnivore, this week's worth of plant-centric meals and snacks will delight and satisfy. From hearty cauliflower steaks to spicy shiitake pho, these recipes celebrate versatile vegetables beyond the salad bowl! Each day offers meals and snacks. Plus we give detailed prep tips and re-use leftovers when possible to make it that much easier to eat healthfully all week! Ready to get cooking and eating? Check out the overview below.

Black Bean Tostadas with Pickled Veggies and avocado.

Prep for Success

There are no two ways about it — when you eat mostly whole foods, you spend more time preparing meals than you would spend reheating frozen dinners. The good news is that the extra time in the kitchen is a great investment in your health, and you can save time by prepping and cooking ahead. Many of these recipes make several servings, so you can portion out leftovers for to-go lunches or easy dinners on busy days.

Plan for Sunday to be a big shopping and cooking day. We've organized a few recipes to help you get your week off to a great start, and if you make these on the weekend, you'll spend less time cooking throughout the week.

Sunday

Snacks & Desserts

Additional quick and easy snacks:

  • Vegan cream cheese spread on whole grain toast with a sliced banana and honey.

Where to Start

Sunday Morning: Make Whole Grain and Pumpkin Seed Granola . Store cooled granola in an airtight container so you'll have it fresh all week for breakfasts and snacks.

Sunday Lunchtime: After your weekly grocery shopping, preheat the oven to 400°F. Wash and prep beets for Beet Hummus and a sweet potato for today’s lunch. Wrap beets in parchment-paper-lined aluminum foil. Pierce sweet potato in several places with a knife and place on a parchment-lined baking sheet. Roast veggies until tender, about 45 to 60 minutes.

While the vegetables roast, wash and cut cantaloupe into chunks for snacks and smoothies. Peel and seed 2 cucumbers for smoothies, and slice some for snacks. Wash, chop and store kale and broccoli for later in the week.

Peel roasted beets and make a batch of Beet Hummus . Enjoy some today and save the rest for snacks later in the week.

Sunday Evening: Make a double batch of quinoa or brown rice. Serve some with dinner and store the rest for use later in the week. Get the Roasted Cauliflower Steaks in the oven, and then prepare Braised Carrots and Pearl Onions with Gremolata. (You may want to make extra carrot sticks for snacking later in the week.)

Mix up a small batch of Apple Oatmeal in a Jar (1 cup rolled oats, 1 teaspoon pumpkin pie spice, 1 cup unsweetened applesauce) and divide it into two containers. You'll wake up Monday morning with breakfast in the fridge and an extra for later in the week!

Prep one apple to make an individual Raw Apple Crisp . Combine the spice-nut mixture and store in an airtight container for making another crisp later in the week.

For tomorrow's lunch, pickle vegetables for Black Bean Tostadas with Pickled Veggies . Store pickled vegetables, mashed beans and prepped veggies in separate containers for tomorrow and leftovers later in the week.

Soak cashews for the Strawberry Smash Parfait . Store leftover cream and fruit separately for parfaits later in the week.

Monday

Snacks & Desserts

Additional quick and easy snacks:

  • Orange, nut milk
  • Pineapple spears garnished with unsweetened coconut flakes

Where to Start

Monday Morning: Gently reheat Apple Oatmeal in a Jar and top with sliced almonds (or your favorite nut).

Pack an orange and a cup of your favorite nut milk for an on-the-go snack.

Monday Evening: Preheat the oven to 450°F and prepare Sweet-and-Smoky Spiced Fries .

Prep the sloppy Joe sauce while the lentils cook. Store leftover lentil mixture in an airtight container for future meals.

Tuesday

Snacks & Desserts

Additional quick and easy snacks:

  • A handful of grapes
  • Banana spread with favorite nut butter and topped with toasted seeds

Where to Start

Tuesday Morning: Use your pre-prepped cucumber and cantaloupe to whip up a Cucumber-Cantaloupe Green Smoothie .

Tuesday Lunchtime: Gently reheat Lentil Sloppy Joes mixture and serve in 2 corn tortillas for lunch. Use half an avocado for this lunch today and store the remaining half with its pit in an airtight container for Wednesday's morning snack.

Tuesday Evening: Soak flaxseed meal and then preheat the oven to 375°F. Prep and assemble Vegan Harvest Vegetable Tart . Make salad and dressing while the tart bakes.

Wednesday

Snacks & Desserts

Additional quick and easy snacks:

  • Whole-grain crisp breads spread with mashed avocado and flaxseed meal, piece of fruit
  • Leftover Sweet-and-Smoky Spiced Fries dipped in coconut cream and cinnamon
  • Carrots and celery

Where to Start

Wednesday Morning: Leftover granola makes for a quick and easy breakfast (that's portable if needed) with almondmilk and fruit. Use the remainder of the avocado for your mid-morning snack.

Wednesday Lunchtime: Leftover Roasted Cauliflower Steaks , braised carrots and rice or quinoa are just a quick reheat away.

Wednesday Evening: Marinate tofu while you make the Warm Kale and Lentil Salad with Sun-Dried Tomatoes . Whip 1/4 cup coconut cream until it becomes light and airy and use 2 tablespoons as a dip for sweet potato fries. Save leftovers for a fruit parfait or another snack later on.

Thursday

Snacks & Desserts

Additional quick and easy snacks:

  • Pineapple spears garnished with chile powder and unsweetened coconut flakes
  • A handful of grapes

Where to Start

Thursday Morning: Gently reheat the oatmeal and stir in your favorite nut butter and top with flaxseed meal.

Thursday Lunchtime: Use leftover Spicy Baked Tofu and prepared veggies to make a sandwich wrap. Serve leftover Beet Hummus on the side.

Thursday Evening: You’ve got this! Leftover tostadas are a snap to assemble.

For lunch tomorrow, toast pine nuts in a dry skillet over low heat for a few minutes until fragrant. Steam some of your prepared broccoli for a side.

Friday

Snacks & Desserts

Additional quick and easy snacks:

  • Trail mix
  • Nut milk, whole grain crisp bread crackers and nut butter

Where to Start

Friday Morning: Pull out the pre-prepped cucumber and melon for a quick morning smoothie.

Friday Evening: Loving the leftovers at the end of the week! Make an individual Raw Apple Crisp for a quick dessert.

Saturday

Snacks & Desserts

Additional quick and easy snacks:

  • Fresh pineapple spears garnished with unsweetened coconut flakes
  • Vegan cheese and whole grain crackers
  • Use leftover cashew cream, trail mix and chopped fruit for parfait

Where to Start

Saturday Morning: Use corn or whole grain tortillas to hold the Veggie and Tofu Scramble .

Saturday Lunchtime: Soak seaweed while you prep the other ingredients for Seaweed, Carrot and Avocado Salad .

Saturday Evening: Add leftover Spicy Baked Tofu to your pho, if desired.

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