Welcome to week three of my meal sharing for #Veganuary! I started eating a plant-based diet around four years ago, and haven’t really looked back! I’m extremely passionate about feeding my family whole foods, and have loved sharing about it on social media pretty much from the beginning! If you haven’t already, be sure to read my post about my meal-planning process and to grab a downloadable menu planner!
Keep keep reading to see what we are eating this week!
One Week of Vegan Meals – Part Three
A FEW NOTES: 1. I did include whether or not we would serve specific things to our children. My 1 year old still can’t have some foods due to choking risk, so we are careful with that still. However, we serve them any and all of the food we eat as long as it isn’t too spicy or extremely salty.
2. You’ll only see dinners listed out by day. For the other meals, typically I’ll choose 2-3 breakfasts and just alternate between those each day of the week. Same for lunch. I’m extremely simple when it comes to our breakfasts and lunches.
3. I linked recipes where I could, but if there is one you want to try that isn’t linked, or I didn’t explain how to make something well enough, send me an email (firstname.lastname@example.org), or you can search Pinterest for a similar recipe! There are so many good ones!
OUR VEGAN DINNER MENU FOR THIS WEEK
Monday (veggie bowl night) – basmati rice based veggie bowls w/ my easy roasted chickpeas (quinoa as base, roasted broccoli, carrots, zucchini, mushroom, and roasted chickpeas, and hummus. Topped with Tamari (similar to soy sauce) and/or Sriracha. I talk a lot about how I make our veggie bowls in this post. Are you sick of veggie bowls yet? Haha. It’s a staple in our house. They’re easy to make, and you can switch the veggies up for variety!
*my 4 and 1 year old will be served all of this except for Sriracha of course.
Tuesday (Mexican food night) – veggie tacos made with sautéed mushrooms, zucchini, and onion. We’ll top our tacos with organic romaine, homemade guac, organic grape tomatoes, and some freshly chopped organic bell peppers. I’ll serve w/ Mexican rice and Siete foods grain free tortillas. I also make an easy Spanish rice recipe (just cooked basmati rice mixed with onion and garlic powder, salt, pepper, and a big jar of organic tomato sauce). Heat in the oven for 30 minutes prior to dinner time.
*My 4 and 1 year old will be served all of this except the hot sauce I’ll use on my tacos!
Wednesday (Soup night) – Vegan tortilla soup topped with sliced avocado and cilantro. I serve these with Siete grain-free tortilla chips or some yummy sweet potato chips I got from Costco!
*I will go easy on the salt, but we serve all of this to our girls.
Thursday (Veggie burger night) – Easy black bean burgers w/ oven baked fries and steamed broccoli. We’ll pair these with avocado, tomato, vegan mayo and BBQ sauce or refined sugar-free ketchup. We will use the Happy Campers GF buns found at Whole Foods.
Here’s how to make the patties:
In food processor, pulse 2 cups cooked or canned black beans, 1/2 cup oats, 1 diced onion, 1 tbs. paprika, 1/2 tbs. cumin, salt and pepper. Form into patties and cook on a skillet until brown on both sides! Easiest vegan burgers ever!
*My girls love these veggie burgers and will eat everything in this meal!
Friday (Italian Night) – Homemade black bean meatballs from Minimalist baker over our favorite lentil pasta noodles and organic marinara sauce. We’ll top this with homemade cashew parmesan and red pepper.
*Our whole family enjoys this recipe! Spaghetti is arguably their favorite meal!
Saturday (eat at a restaurant night) – We budget for two meals out a week. We will use one of those meals Saturday night!
Sunday (eat at a restaurant or breakfast for dinner) – Tofu scramble burritos. I’m going to use this scramble recipe served in tortillas, with sweet potato hash and Hilary’s Organic Meatless Breakfast Sausage. I’ll add tomato, avocado, and salsa to these.
*I serve these bowls deconstructed on plates, so the potatoes by themselves, the meatless sausage by itself, the scramble and the toppings all laid out on a plate. The girls eat this regularly and love this meal, particularly! I always serve them greens when I’m eating greens. Sometimes they nibble on them sometimes they don’t! It’s all about exposure!
OUR VEGAN BREAKFASTS AND LUNCHES FOR THE WEEK:
Are you sick of our same old, same old lunches yet? We are very simple – like I said! We love whole, plant-based foods, and if our girls eat them, we just keep serving them. Even if it does feel repetitive sometimes!
Option 1: Homemade overnight oats. I use this recipe often!
Option 2: Smoothies. Check out our go-to smoothie recipe here.
Option 1: Leftovers from dinners reheated in oven.
Option 2: veggie plates or salads – our go-to (organic raw carrots, organic sliced grape tomatoes, organic sliced cucumber, organic raw bell pepper, and vegan naan w/ hummus & hemp hearts on top.)
*I chop raw veggies super thin/fine for my 1 year old. I don’t serve her raw carrots though.
Option 2: avocado toast w/ hemp hearts and grape tomatoes on top. Raw veggies on side.
Option 3: veggie sandwiches with Daiya cheese, avocado, hummus, cucumber, peppers, sliced tomatoes and organic mustard.
*I serve this to both my 4 and 1 year old as is.
CLICK BELOW TO DOWNLOAD A PDF OF THIS MENU
DOWNLOAD: vegan meal plan week 3 for #veganuary
Still have questions? Read this post where I explain, in depth, how I plan our meals from week to week! Or leave a comment and I’ll get back to you asap!
I hope this post about one week of vegan meals is helpful to you! Happy meal planning! Share your meals and meal plans with me on social media by using my menu template and/or tagging me in stories! I promise to share!
Thank you so much for reading!
Check out Week One of my Veganuary Vegan Meal Plan series.
Check out Week Two of my Veganuary Vegan Meal Plan series.
Check out my “One Week of Vegan Meals” video from 2016 here.
Read “How to Eat More Plant-based Meals” here.
Read “How to Get Your Kids to Eat Healthy” here.
Watch our vegan grocery haul:
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