Vegetarian Meal Plan
Want to eat more vegetables but not quite sure you want to go completely plant-based? I completely understand so here’s an amazing meal plan to give you some inspiration and insight to what going primarily plant-based could look and feel like!
Remember, with any meal plan, it’s important to customize the recipe for YOUR diet, preferences and goals. Some may need more food, some may need less – so when in doubt, do you!
And don’t discount the added impact of a supplement like a lean protein shake between meals or after a heavy workout to curb hunger as well. Enjoy!
Chickpea Shakshuka
Ingredients for 2 hearty servings
- Spray olive oil or avocado oil
- 1 can (15oz) no salt added chickpea (garbanzo beans)
- Pinch of sea salt & pepper
- 2 teaspoons cumin
- 1/2 teaspoon cinnamon
- 1 can (14.5oz) crushed tomatoes
- 3 tablespoons store-bought harissa
- SUB: your favorite hot sauce
- 4oz can green chiles, mild or medium
- sea salt & pepper to taste
- Garnish
- fresh parsley
- toasted sourdough
- feta crumbles or goat cheese (optional)
Nutrition per serving
Veg Pita Stuffed Cobb Salad
Ingredients for 3 servings
- Salad
- 6 cups Romaine lettuce, chopped
- 3 Roma (plum) tomatoes, diced
- ½ cup red onion, sliced
- 1 medium cucumber, seeds removed and diced
- 3 radish, sliced
- 9 boiled eggs (3 boiled eggs per serving)
- Dressing
- 4 tablespoons raw tahini
- Juice from 1 lemon
- 1 tablespoon maple syrup
- 1 garlic clove, minced (I used frozen garlic as a time saver)
- 1/3 – 1/2 cup hot water (for desired consistency)
- Sea salt & pepper to taste
- 3 small wheat pita bread
Nutrition per serving
Ingredients for 5 servings
- 1 1/2 lb (681g) tomatoes (on the vine)
- 1 large (~1lb) eggplant, peeled and chopped into 2-inch pieces
- 4 garlic cloves, minced
- 1 tablespoon smoked paprika OR chili powder
- 1 tablespoon cumin
- 1/2 teaspoon cinnamon (OPTIONAL)
- 4 tablespoons olive oil
- sea salt & pepper to taste
- 1/3 cup water
- 1/2 cup finely chopped parsley
Nutrition per serving
Veg Cajun “Dirty” Rice
Ingredients for 3 servings
- 2 teaspoons avocado oil or olive oil
- 1/2 medium onion, chopped
- 1 green bell pepper, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 3 vegan spicy Italian sausages, minced (I used Beyond Meat brand)
- 1 1/2 cups long grain brown rice
- 1 tablespoon The Fit Cook Cajun Southern Creole blend
- 2 teaspoons ground fennel or sage
- 1 teaspoon cumin
- 4 cups no salt added vegetable broth
- Sea salt & pepper to taste
Nutrition per serving
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!
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