plant-based challenge || meals + grocery list

Hi, friends! I hope this newsletter finds you well. How are you feeling about the upcoming plant-based challenge? I have decided that the challenge week will be from Sunday, August 19th to Saturday, August 25th.

This post contains your week of meals and grocery list which is super exciting! I hope you’ll enjoy all of the meals I put together and they will be ones that you add to your recipe box. Since becoming vegan, I’ve really enjoyed the opportunity to make new meals and try new spices/flavors. We’ve added new staple meals and seasonal meals to our box and it’s been wonderful.

First, let’s take a look at your meals. I have planned breakfast, lunch, and dinner options for you and offered some snack suggestions. Keep in mind that I have planned these meals for a family of four (two adults, one toddler, one infant), so if your family is bigger then you may want to double the recipe, and if your family is smaller then you’ll have leftovers! Definitely feel free to add or subtract ingredients/food items that you want. My goal is to give you some structure for meals, but you have the freedom to adapt them in whichever way best suits your family.

For your convenience, I have created a Trello board for this challenge. If you haven’t heard of Trello, I recommend taking a look at it. It’s a great way to organize your life, and I love that you can share boards with others — it’s great for collaboration in that way. And, if my husband is the one doing grocery shopping, he can see the list on the board from his own phone after I’ve written it down. So there’s no more pen & paper writing or texting each other grocery needs — they are all in one convenient spot!

Simply download the app, follow the link, and make grocery shopping a breeze! On the right hand side, click “Show Menu” then click on “More” then click on “Copy Board.” You will then be able to choose a title for your board, save it to your own boards, and have access to the grocery list. Your meals are all listed on the board for a more visual reference (visit this post for additional recipe details).

I will plan to have a mid-week “check in” post on Wednesday, August 22nd to see how everyone is doing: share your successes and/or failures, ask questions, and connect with others!

PS. You are also welcome to check out my Instagram account @herbivorehaus to see the finished meals for these recipes, or if you need additional instructions. Always feel free to contact me if you have any questions about recipes, how to prepare them, the grocery list, etc.

Here we go!

One Week Meal Plan

Sunday, August 19th

  • Breakfast: tofu chickpea scramble with potatoes (your choice) and toast (tofu scramble recipe adapted from Ceara’s Kitchen)
    • Ingredients:
      • 1 block extra-firm tofu
      • 1 can chickpeas, drained and rinsed
      • 1/2 tbsp garlic powder
      • paprika, basil, turmeric, salt & pepper (season to taste)
      • 1 tbsp soy sauce
      • 1/4 cup nutritional yeast
      • 1/2 cup water
      • 2 handfuls spinach, lightly chopped
  • Lunch: bean and rice tacos (your choice of beans, rice, toppings, and tortillas). We like to use the handmade flour tortillas from Trader Joes, refried beans, short grain brown rice, and then add whatever veggies we happen to have on hand: tomato, corn, avocado, onion, cilantro, etc.
  • Dinner: bbq jackfruit sandwiches (or tacos) with a side of vegetables (your choice)
    • Ingredients:
      • 2 20oz cans green jackfruit
      • 1/4 cup barbeque seasoning (2 tbsp brown sugar, 1 tsp paprika, 1 tsp garlic powder, 1/2 tsp salt, 1/2 tsp pepper, 1/2 tsp chili powder)
      • 3/4 cup vegan bbq sauce (ensure vegan. lots of bbq sauces contain worchestershire which contains anchovies — I never knew that! We like to use Trader Joe’s Carolina Gold bbq sauce)
      • avocado for topping (in lieu of avocado slaw via MB, we just put a spread or slices of avocado on our jackfruit)
      • buns or tortillas

Monday, August 20th

  • Breakfast: chunky monkey breakfast bowl (FOK) [Make one full batch of mixture and save half of it for Wednesday breakfast]
    • Ingredients:
        • 1 1/2 cups plant milk
        • 2 tbsp peanut butter
        • 12 dates
        • 2 tbsp cacao powder
        • 8 bananas
        • Directions:
        • slice bananas and place in bowl (we use 1-2 bananas/person)
        • combine plant milk, peanut butter, dates, and cacao powder in blender and blend until smooth. add more milk, water, or dates depending on preferred consistency and sweetness
        • pour mixture over bananas (we like to add a little more milk to the bowl and other toppings: oats, coconut flakes, walnuts, hemp or chia seeds, etc.)
  • Lunch: bbq jackfruit OR bean & rice leftovers
  • Dinner: pasta with roasted tomatoes, garbanzo beans, and basil (FOK); spinach quinoa salad (recipe adapted from FOK)
    • Adapted recipe for salad (we use the dressing recipe provided from FOK)
      • Ingredients:
        • 1/3 cup quinoa (2/3 cup water to boil)
        • 1 can chickpeas, drained and rinsed
        • a handful of cherry or grape tomatoes, halved
        • one cucumber
        • [I have also added steamed broccoli to salad before]
        • Directions:
        • boil water; add quinoa; cook until water is absorbed
        • in a large bowl, add desired amount of spinach, tomatoes, onions, (and whichever other toppings you prefer), and chickpeas. add quinoa when cooked; toss salad
        • make salad dressing as directed in FOK recipe

Tuesday, August 21st

  • Breakfast: overnight chia seed pudding (we usually omit cacao, but  your preference!) (MB) with fresh fruit and other toppings (oats, seeds, nuts)
  • Lunch: pasta & salad leftovers
  • Dinner: mango & black bean dip (FOK) served on tortillas or with tortilla chips & salsa

Wednesday, August 22nd

  • Breakfast: chunky monkey breakfast bowl
  • Lunch: mango & black bean dip leftovers
  • Dinner: sweet potato chickpea bowl (adapted from MB. We like to add brown rice and avocado and omit onion & spinach)

Thursday, August 23rd

  • Breakfast: quinoa porridge (our own recipe)
    • Ingredients: 
        • 1/2 cup quinoa (1 cup water to boil)
        • 1/2 tsp cinnamon
        • 1 1/2 cup plant milk
        • 1/2 cup water
        • 2 tbsp honey (or maple syrup, or agave nectar)
        • 1 tsp vanilla
        • pinch of sea salt
        • Directions:
        • heat a saucepan over medium heat. add quinoa, season with cinnamon, and cook until toasted, stirring frequently, about 3 minutes
        • add plant milk, water, vanilla, honey (or other sweetener), and salt. bring to a boil, then reduce heat and cook porridge until thick and grains are tender, about 25 mintues
        • add more water if needed. stir occasionally to prevent burning
        • serve warm; top with additional toppings, if desired
  • Lunch: avocado white bean dip (FOK) served on wraps or with tortilla chips or Wasa crackers
  • Dinner: “no tuna” salad sandwiches (we usually omit celery, red onion, and capers) (FOK) with a side of potatoes (your choice), steamed broccoli

Friday, August 24th

  • Breakfast: chia seed pudding
  • Lunch: veggie fajitas (FOK)
  • Dinner: homemade pizza with vegan parmesan and toppings (your choice of crust, homemade or store-bought, and toppings) (vegan parmesan MB)

Saturday, August 25th

  • Breakfast: apple oat pancakes (FOK) with a side of fruit (or potatoes)
    • Ingredients: 
        • 1 sm apple, chopped
        • 2 cups oat flour (or any flour you desire. to make 2 cups oat flour, blend 2 1/2 cups oats in food processor — 1 1/4 cups oats = 1 cup of oat flour)
        • 5 tsp baking powder
        • 1 tsp cinnamon
        • 1/2 tsp cardamom
        • 1/4 tsp sea salt
        • 1 cup plant milk
        • 1 tbsp apple cider vinegar
        • 2 tsp vanilla
        • [I also like to add 1/4 cup flax seeds for extra nutrients]
        • Directions:
        • combine oat flour, baking powder, cinnamon, cardamom, and salt in a bowl and mix well
        • add plant milk, vanilla, acv, and water (for thinner consistency) and whisk until well combined
        • add apple & stir to incorporate. let batter stand a few minutes to thicken. *may want to add milk or water to thin batter as you work through it.
        • serve with bananas, syrup, peanut butter — whatever you like!
  • Lunch: veggie fajitas OR pizza leftovers
  • Dinner: quinoa falafel (Kaetlyn Anne) with a side of vegetables (your choice)

Snack suggestions:

  • fruit & nut mix (trail mix)
  • spinach artichoke dip (FOK) with Wasa crackers or tortilla chips
  • tortilla chips and salsa
  • popcorn
  • hummus and veggies (hummus recipe our own)
    • hummus recipe
      • Ingredients:
      • 1 can chickpeas, drained and rinsed
      • 1 garlic clove
      • 1/4 cup olive oil (I usually omit and instead add water as I blend)
      • 2 tbsp lemon juice
      • 1 tsp cumin
      • 3/4 tsp salt
      • 2 tbsp tahini
      • Directions:
      • add all ingredients to food processor and puree until smooth (adding water as needed to desired consistency)
  • oatmeal
    • we love eating oatmeal for breakfast or as a snack! we generally stick with raw oats, adding plant milk and a variety of toppings: fresh, frozen, or dried fruit, hemp or chia seeds, coconut flakes, peanut butter, nuts (almonds, walnuts) — so many combinations out there!
  • chia seed pudding
  • toast (avocado w/ s & p, everything seasoning from Trader Joes; peanut butter/cinnamon/honey/raisin/hemp seeds)
  • fruit & veggies
  • granola bars (recipe our own)
    • Ingredients:
    • 1/2 cup almonds
    • 3/4 cup walnuts
    • 1 tsp cinnamon
    • 1/2 tbsp chia seed
    • 1 tbsp flaxseed, hemp seed, and vanilla
    • 5 tbsp oats
    • 3/4 cup peanut butter
    • 16 dates
    • 3 tbsp coconut
  • hemp bites (MB)
  • spiced carrot quinoa muffins (Homesong) [our girls LOVE these!]

Have fun with this challenge! If you need anything before the “check in” date, don’t hesitate to contact me (or share experiences with your fellow participants). I look forward to hearing from you on August 22nd!