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Vegetarian Meal Plan

VEGETARIAN MEAL PREP

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!

Ingredients

Chickpea Shakshuka featured

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)
Steps

See the full Chickpea Shakshuka recipe.

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Calories
270
Protein
13g
Fat
5g
Carbs
49g
Sodium
940mg
Fiber
14g
Sugar
14g
Ingredients

Veg Pita Stuffed Cobb Salad Featured

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
Calories
490
Protein
27g
Fat
27g
Carbs
37g
Sodium
350mg
Fiber
6g
Sugar
12g
Ingredients

Zaalouk

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
Steps

Grab this delicious snack recipe here.

Calories
160
Protein
1g
Fat
11g
Carbs
13g
Sodium
Fiber
Sugar
Ingredients

Veg Cajun “Dirty” Rice Featured

 

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
Steps

See the full Veg Cajun “Dirty” Rice Recipe.

Calories
350
Protein
19g
Fat
12g
Carbs
40g
Sodium
590mg
Fiber
7g
Sugar
6g