If we had to give only one piece of advice about healthy eating at home, we would say this: plan ahead.
Planning is the trade secret. There’s no way around it. “Winging it” is a surefire way to end up at the bottom of a bag of potato chips on a Wednesday night.
Unless we decide to do the planning for you.
Here is your one week plant-based meal plan. You’re welcome.
Here’s how it goes down at our house: we plan for one breakfast recipe, one lunch recipe, and three dinner recipes to get us through six days of the week. The same breakfast for six days, the same lunch for six days, and each dinner recipe covers two nights. Day seven is our “free day” when we rely on leftovers, dinner dates, and no-fuss meals (hellllooo popcorn and smoothie night).
If you INSIST on more breakfast and lunch variety (ahem..high-maintenance), then you must do that planning on your own. A weekly breakfast and lunch recipe has vastly streamlined our meal planning/shopping/prep routine. We hope you’ll reconsider your aversion to repeats, it’ll simplify your life.
The following plant-based meal plan serves two people breakfast, lunch, and dinner for six days. It borrows recipes from some of our favorite bloggers.
Make-ahead Steel Cut Oats : Oh She Glows
A big batch of steel-cut oats = hot breakfast even on the most hectic mornings. We dig Oh She Glows Make-ahead Steel Cut Oatmeal.
For two people: triple the recipe
Lunchtime is usually crunchtime. If we’re going to stuff our faces at a desk in front of a screen, we might as well stuff it with something healthy. Thug Kitchen‘s Chickpea Pesto Sandwich filling– we like it scooped into a pita pocket.
For two people: multiply the recipe by four
Dinner Recipe 1
Minimalist Baker’s 1-Hour Vegan Shepherd’s Pie. Proof that healthy food can be comfort food.
One recipe will serve two people for at least two dinners (you might even have leftovers for day seven).
Dinner Recipe 2
One recipe will serve two people for two dinners plus leftovers for day seven (or for your freezer!)
Dinner Recipe 3
Butternut Squash Tofu Noodle Bowl by us! If hacking into a butternut squash is more than you can muster on a Sunday afternoon, feel free to use sweet potatoes instead. Ya gotta pick your battles.
One recipe will serve two people for two dinners.
- 1 small butternut squash, peeled and cubed (about 4 cups)
- Canola oil
- salt and pepper
- 1 block of extra firm tofu, pressed and cubed
- 8 oz. of soba noodles or whole wheat spaghetti
- 2 handfuls of kale
- 2 cloves of garlic, minced
- 3 tbsp. soy sauce + more for marinating tofu
- 1 tablespoon peanut butter
- 1 tablespoon toasted sesame oil
- ½ teaspoon powdered ginger
- 1 teaspoon honey
- ⅓ cup reserved pasta water
- Toss squash cubes with a light drizzle of canola oil and a sprinkle of salt and pepper. Roast on a sheet pan in a 400F oven for 30-40 min. or until tender and golden.
- Toss tofu cubes with a few splashes of soy sauce and let marinate for at least 10 min. Spread cubes in one layer on a parchment paper-lined sheet pan and roast in a 400F oven for 20 min. or until browned. (Throw it in alongside the squash!)
- Boil pasta according to package directions.
- Make the sauce: Whisk together soy sauce, peanut butter, sesame oil, honey, ginger, and reserved pasta water.
- Drain pasta, reserving ⅓ cup of the pasta water, and put it back in the pot with roasted squash, roasted tofu, and kale.
- Add sauce and toss gently.
- Simmer until kale is wilted and sauce thickens slightly.
- Top with salt, pepper and crushed red pepper flakes if desired.
- Download your Plant Eaters Manifesto One Week Meal Plan (yep, we did that for you too).
- Print the recipes or pull all of them up on your computer if you’re a treehugger like James.
- Schedule a hot cook date with yourself and show us your kitchen hustle.
- Dominate your week, enjoying the three-times-a-day reminder of your awesomeness.