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!
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)
See the full Chickpea Shakshuka recipe.
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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
See the full Veg Pita Stuffed Cobb Salad recipe.
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
Grab this delicious snack recipe here.
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
See the full Veg Cajun “Dirty” Rice Recipe.
