PLANT BASED EATING MENU ONE
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LOTS OF YUMMY VEGGIES~
THE MENU
Tuesday
Breakfast: Simple Grain Granola with Plant Base Yogurt and Berries
Lunch: Vegetable Banh Mi
Dinner: Taco Tuesday! Creamy Buffalo Cauli-Tacos
Wednesday
Breakfast: Peanut Butter Overnight Oats and Berries
Lunch: Green & Things Sandwiches
Dinner: (Italian One Pot Buttery Tomato, White Beans and Farro
Thursday
Breakfast: Breakfast Tostadas
Lunch: Farro Greek Salad
Dinner: Dreamy Peanut Butter Crunch Veggie Noodle Bowls
Friday
Breakfast: Potato Broccoli Mini Frittatas
Lunch: Lemony Lentil Soup
Dinner: Black Bean Sweet Potato Burgers with Greek Kale Salad
THE RECIPES
Breakfast
https://minimalistbaker.com/simple-grain-free-granola/
https://minimalistbaker.com/peanut-butter-overnight-oats/
https://www.forksoverknives.com/recipes/vegan-breakfast/breakfast-tostadas/
https://www.forksoverknives.com/recipes/vegan-breakfast/potato-broccoli-mini-frittatas/
Lunch
https://www.allrecipes.com/recipe/268807/vegetable-banh-mi/
https://www.forksoverknives.com/recipes/vegan-burgers-wraps/greens-and-things-sandwiches/
https://www.arlingtonpersonalfitness.com/apfupdates/2021/6/10/greek-salad-with-farro
https://www.arlingtonpersonalfitness.com/apfupdates/2020/5/13/lemony-lentil-soup
Dinner
https://www.arlingtonpersonalfitness.com/apfupdates/2021/9/4/creamy-buffalo-cauli-tacos
https://www.arlingtonpersonalfitness.com/apfupdates/2021/2/22/sweet-potato-black-bean-burger
https://cookieandkate.com/greek-kale-salad-recipe/
THE GROCERY LIST
Fruits & Vegetables
2 Jalapeno
3 Yellow or VIdalia Onion s
1 Red Onion
1 Shallot
2 bunches Green Onions
1 Medium Tomato
1 package grape tomatoes
3 Limes
2 Lemons
3 large crowns Broccoli (or 1-2 bags of frozen)
1 head Cauliflower
2 Avocados
1 bag Organic Carrots
2 Cucumbers
1 Jicama
1/2 head or bag Red or Green Cabbage
Salad Greens or Romaine lettuce
1 package baby spinach
1 Bunch Kale
4 oz baby Bella Mushrooms
2 Portobello Mushrooms
1 pint berries of your choice
3 Red Bell Peppers
6 oz Red Potatos
1 Sweet Potato
1 bunch Cilantro
1. bunch Parsley
Fresh ginger
Dairy
Plant Base Yogurt (We like Siggi’s Plant Base Yogurt best!)
Center Aisles
1 package Corn tortillas
6 cups Veggie Broth
1.5 cups Red Lentils
2 cans Chickpeas
1 can Black Beans
1 can white navy beans
1 package Farro
1 package Soba Noodles
1 jar Sun Dried Tomatoes in Oil
Kalamata Olives
1 jar Marinara Sauce (or make your own: https://minimalistbaker.com/easy-1-pot-marinara-sauce/
1 Jar Pepperoncini Peppers
Freezer Section
1 bag frozen edamame
Bakery
Hoagie Rolls (preferably Whole Grain)
MultiGrain Bread
Whole Grain Buns
PANTRY STAPLES
Things I always keep on hand!
Pantry Staples
Unsweetened coconut flakes
Raw almonds
Raw pecans
Raw cashews
Peanuts (roasted & unsalted)
Sunflower seeds (roasted & unsalted)
Pepitas (roasted and unsalted)
Chia seeds
Flax meal
Some type of dried fruits
Almond flour or whole wheat flour
Baking powder
Cane sugar
Maple syrup
Long cooking oatmeal
Nutritional yeast
Tahini
EVOO
Sesame Oil
Low sodium tamara or coconut aminos
Rice Vinegar
Balsamic Vinegar
Red Wine Vinegar
Veggie broth OR my favorite: https://www.penzeys.com/online-catalog/vegetable-soup-base/c-24/p-1635/pd-s
Sriracha
Fish sauce
All natural peanut butter
Brown Rice
Soba or Udon Noodles
Refrigerator Basics
Plant milk
Fresh lemon juice
Fresh lime juice
Chopped garlic
Dijon Mustard
Spices (I buy all my spices at Penzey’s!)
Salt
Pepper
Cinnamon
Tumeric
Chinese 5 spice
garlic powder
dill
red pepper flakes
Italian seasoning
vanilla
cumin