Apple cider vinegarUnderstanding how to do something and then actually putting it into practice are two different things, and sometimes not so simple. Even though you now have all this information on how to make that transition to a plant-based eating plan, we thought we would give you some sample menus and show you how to make sure you’re eating enough and getting the correct nutrition.
Because we know that there are many reasons for choosing a path to WellBeing, we also know that there are many ways to accomplish this goal. To make this transition as easy as possible for people who are making the switch for reasons of compassion, as well as those who are trying to heal their bodies through food, we have provided you with menus for both.
The first week of menus is expertly crafted with optimum nutrition and ease in mind. This menu is free of any added refined sugars, oils, and flours. It uses a lot of leftovers and easy-to-grab snacks. This menu is designed to require as little cooking as possible. It also will fill you up with nutrient-dense foods to keep you satiated, and still make sure you enjoy your food with tasty snacks and even desserts.
The second week of menus is more geared toward the transitioning vegan—someone who is nervous that they will be missing out on their favorite meaty-cheesy foods and stuck eating only “rabbit food.” Fear not, this menu is filled with hearty foods that will keep you full, while satisfying the need for your favorite classic comfort foods.
One of our favorite practices is to “Cook once, and eat two or three times.” With a little bit of preparation, you can make it easier and also less expensive to eat plant-based. For example, let’s start out the week by making the roasted vegetable dish. Once this dish is made, you will have vegetables cut up, cooked, and ready for the week. By using these prepared vegetables and adding a couple of items, you can make 10 to 12 dishes during the week without having to clean, cut, and cook vegetables. Here is how you do it!
On Sunday, make the Roasted Veggies (page 117.) Use these vegetables to make different “Under 30-minute” dinners during the week. They are yummy, nutritious, easy, and cheap. It doesn’t get any better than this!
Breakfast |
Creamy Quinoa Breakfast Cereal (page 76) with fresh berries and cinnamon herbal tea |
Mid-morning snack |
Apple or your favorite piece of fresh fruit |
Lunch |
Make a Salad a Meal (page 100) |
Mid-afternoon snack |
Fresh fruit or vegetable juice |
Dinner |
Make a one-dish dinner, a standard pasta dish using whole grain pasta (whole wheat, brown rice, quinoa) and a no-oil pasta sauce, such as Walnutty Spinach Basil Pesto (page 141). Then add chopped, previously roasted vegetables. Serve with a green salad or simply add chopped spinach to pasta sauce. Be sure to make extra pasta for lunch the next day. |
Dessert |
Chocolate Pudding (page 151), make extra pudding to have on Friday. |
Tuesday
Breakfast |
Drink Your Greens Smoothie (page 79) |
Mid-morning snack |
Bowl of whole grain cereal with bananas, berries, and your favorite plant milk |
Lunch |
Leftover vegetable pasta |
Mid-afternoon snack |
1 ounce (28 g) raw, unsalted nuts or Quick and Easy Raw Trail Mix (page 118) |
Dinner |
Summer Squash Veggie Sloppy Joes (page 107) (save leftovers for Thursday) and a side salad |
Dessert |
No-Bake Thumbprint Cookies (page 154). (Save the leftovers.) |
Wednesday
Breakfast |
Crispy Toaster Waffles (page 73) |
Mid-morning snack |
Fresh fruit of choice (Choose seasonal for the most nutrients and taste.) |
Lunch |
Make a Salad a Meal (page 100) |
Mid-afternoon snack |
Incredibly Delicious Kale Chips (page 120) |
Dinner |
Black Bean and Roasted Veggie Tacos (page 122), using previously roasted vegetables and serve with guacamole and oil-free, baked corn chips |
Dessert |
Fudgy Good Frozen Treats (page 152). |
Breakfast |
Creamy Quinoa Breakfast Cereal (page 76) with cinnamon and dried fruit |
Mid-morning snack |
Fresh seasonal fruit |
Lunch |
Leftover Sloppy Joes with small side salad |
Mid-afternoon snack |
Dry-roasted, low-sodium soy nuts |
Dinner |
Simple-to-Make Veggie Chili (page 97) with side salad |
Dessert |
Leftover No-Bake Thumbprint Cookies |
Friday
Breakfast |
Your favorite breakfast smoothie |
Mid-morning snack |
Bowl of whole grain cereal with bananas, berries, and your favorite plant milk |
Lunch |
Make a Salad a Meal (page 100) |
Mid-afternoon snack |
Fresh seasonal fruit |
Dinner |
Black Bean and Summer Squash Enchiladas (page 131) (Use leftover premade roasted veggies to replace vegetables if you still have some.) |
Dessert |
Chocolate Pudding or Mousse (page 151) |
Saturday
Breakfast |
Drink Your Greens Smoothie (page 79) |
Mid-morning snack |
Bowl of oatmeal with cinnamon and fresh berries |
Lunch |
Super Stacked Veggie “Burgers” (page 104) with side salad |
Mid-afternoon snack |
Gerrie’s Favorite Popcorn Snack (page 114) |
Dinner |
Your favorite homemade loaded veggie pizza |
Dessert |
Fudgy Good Frozen Treats (page 152) |
Sunday
Breakfast |
Gerrie’s Favorite Breakfast Skillet (page 79) |
Mid-morning snack |
Fresh seasonal fruit |
Lunch |
Super Stacked Veggie “Burgers” (page 104) |
Mid-afternoon snack |
Raw nuts and/or seeds |
Dinner |
One Pot Meal Soup (page 98) |
Dessert |
Fudgy Good Frozen Treats (page 152) |
Monday
Breakfast |
Loaded Oatmeal (page 76) (Save leftovers for Tuesday.) |
Mid-morning snack |
Veggie sticks or pita with hummus |
Lunch |
Sandwich with Kenter Canyon Greens Goddess Dressing (page 140) lettuce, tomato, and Sweet and Smoky Tempeh Strips (page 87) (Save leftovers.) |
Mid-afternoon snack |
Dried fruits and nuts |
Dinner |
Tahini Noodle Bowl (page 136) (Save leftovers.) |
Dessert |
Tropical Fruit Cobbler (page 148) (Save leftovers for Tuesday.) |
Tuesday
Breakfast |
Leftover Loaded Oatmeal |
Mid-morning snack |
Veggie sticks or pita with hummus |
Lunch |
Make a Salad a Meal (page 100) with leftover Kenter Canyon Greens Goddess Dressing or leftover sauce from the Tahini Noodle Bowl; add leftover Sweet and Smoky Tempeh Strips for extra flavor and protein. |
Mid-afternoon snack |
Veggie sticks or pita with hummus |
Dinner |
New England-Can-Kiss-My-Clam Chowder (page 92) and a side salad using the leftover Kenter Canyon Green Goddess Dressing or leftover sauce from the Tahini Noodle Bowl. If you want to get fancy, you can make homemade bread bowls using the bread bowl variation of the Pizza Dough recipe (page 136). |
Dessert |
Leftover Tropical Fruit Cobbler |
Wednesday
Breakfast |
Walnut Chorizo Breakfast Bowl (page 88) (Save leftovers.) |
Mid-morning snack |
Veggie sticks or pita with hummus |
Lunch |
Tu-Not Salad (page 112) on a sandwich with leftover Sweet and Smoky Tempeh Strips, lettuce, tomato, and avocado |
Mid-afternoon snack |
Fresh fruit |
Dinner |
Make a Salad a Meal (page 100) with leftover Kenter Canyon Greens Goddess Dressing or leftover sauce from the Tahini Noodle Bowl. You can also add a scoop of the Tu-Not salad for extra flavor. |
Dessert |
Pineapple, Mango, Coconut, and Chia Seed Pudding (page 157) (Save leftovers.) |
Breakfast |
Leftover Walnut Chorizo Breakfast Bowl wrapped in a burrito with avocado |
Mid-morning snack |
Dried fruit and nuts |
Lunch |
Brown rice with veggies and leftover Sweet and Smoky Tempeh Strips, topped with leftover sauce from the Tahini Noodle Bowl |
Mid-afternoon snack |
Incredibly Delicious Kale Chips (page 120) (Save leftovers.) |
Dinner |
Leftover Clam Chowder and a Tu-Not Salad Melt, on two slices of whole wheat bread and a schmear of Cashew “Cheesy” Sauce (page 142) or two slices of your favorite vegan cheese |
Dessert |
Leftover Pineapple, Mango, Coconut, and Chia Seed Pudding |
Friday
Breakfast |
Leftover Walnut Chorizo Breakfast Bowl wrapped into a burrito with avocado |
Mid-morning snack |
Fresh fruit |
Lunch |
Make a Salad a Meal (page 100) with leftover Kenter Canyon Greens Goddess Dressing or leftover sauce from the Tahini Noodle Bowl. You can also add a scoop of the Tu-Not salad for extra flavor. |
Mid-afternoon snack |
Incredibly Delicious Kale Chips (page 120) |
Dinner |
Garbage Pizza! (Make up a batch of Pizza Dough (page 136) and top it with all the yummy leftovers in the fridge! Save the leftovers for Saturday.) |
Dessert |
Leftover Pineapple, Mango, Coconut, and Chia Seed Pudding |
Saturday
Breakfast |
Down-Home Country Tofu Scramble (page 75) |
Mid-morning snack |
Dried fruits and nuts |
Lunch |
Leftover Garbage Pizza |
Mid-afternoon snack |
Leftover Pineapple, Mango, Coconut, and Chia Seed Pudding |
Dinner |
Italian “Sausage” (page 124) with grilled onions and peppers as a sandwich and “No One Will Know It’s Vegan” Potato Salad (page 103) (Save leftovers of both for Sunday.) |
Dessert |
Tropical Fruit Cobbler (page 148) |
Sunday
Breakfast |
Nutty Fruitcake Pancakes (page 84) |
Mid-morning snack |
Fresh fruit |
Lunch |
Leftover Italian “Sausages” and “No One Will Know It’s Vegan” Potato Salad |
Mid-afternoon snack |
Dried fruits and nuts |
Dinner |
Roasted Sweet Potato and Sage Raviolis (page 129) |
Dessert |
Leftover Tropical Fruit Cobbler with Cashew Cream (page 144) |
Copy and laminate this shopping list so you can use it over and over again.
Vinegars
Apple cider vinegar
Balsamic vinegar
Brown rice vinegar
Red wine vinegar
Rice wine vinegar
Spices/Herbs
Allspice
Basil
Blended spices
Cayenne pepper
Chili powder
Chipotle powder
Cilantro
Cloves
Cinnamon
Cumin
Garlic, fresh
Garlic, powder
Green onion
Nutmeg
Onion powder
Oregano
Pepper
Red pepper flakes
Rosemary
Sage
Thyme
Turmeric
Vanilla
Flours
Coconut
Cornmeal
Oat
Quinoa
Spelt
Whole wheat
Whole wheat pastry
Bread/Pasta
Corn tortillas
Sprouted grain
Sprouted tortillas
Whole wheat pasta
Whole Grains
Amaranth
Barley
Basmati
Brown rice
Corn
Kamut
Millet
Oats/oatmeal
Quinoa
Spelt
Wheat berries
Wild rice
Dry Beans
Bean mix
Black
Blackeye
Canned beans
Garbanzo
Kidney
Lentils
Lima
Navy
Beverages
Coffee
Juice
Nut/seed milk
Tea
Water
Frozen Items
Brown rice
Corn
Fruits
Greens
Peas
Proteins
Organic textured vegetable protein (TVP)
Seitan
Tempeh
Tofu
Nuts, Seeds, and Nut Butters
Almonds
Cashews
Coconut
Flax
Peanuts
Pecans
Pumpkin
Sunflower seeds
Walnuts
Baked chips
Braggs Liquid Aminos
Coconut Aminos
Dried fruit
Dry active yeast
Hummus
Lemon juice
Low-salt tamari
Mustard
Miso
Nutritional yeast
Pasta sauce
Seaweed
Vegetable broth
Tomatoes
Diced
Paste
Sauce