Vegetarian Meal Plan
Prep:
5min
Cook:
30min
Total:
35min
Recipe 1
Chickpea Shakshuka
270cal
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
Calories270cal
Protein13g
Fats5g
Carbs49g
Sodium940mg
Fiber14g
Sugar14g
Recipe 2
Veg Pita Stuffed Cobb Salad
490cal
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
Calories490cal
Protein27g
Fats27g
Carbs37g
Sodium350mg
Fiber6g
Sugar12g
Prep
5min
Cook
30min
Total
35min
130cal
6 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
Calories130cal
Protein2g
Fats9g
Carbs11g
Sodium200mg
Fiber4g
Sugar6g
Recipe 4
Veg Cajun “Dirty” Rice
350cal
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
Calories350cal
Protein19g
Fats12g
Carbs40g
Sodium590mg
Fiber7g
Sugar6g