Weekly Meal Plan & Food Prep

This weekend we did our grocery shopping in the city and stocked up on good food. We were clean out of everything so it was an exciting day. Today I decided to write out a weekly meal plan to see what yummy things I can create this week. 🙂

Monday

Breakfast – Oatmeal and blueberries with maple syrup and unsweetened almond milk

Snack – apples or watermelon (the girls love watermelon so we bought two big ones).

Lunch – Veggie-Loaded Vegan Lasagna

Snack –  Cookies. Either No-Bake Chocolate Peanut Butter Coconut Oaties or Almond Carob Chip Cookies (We are still loving these cookies. I baked a double batch on Sunday night to freeze. Sunday night is usually the night I do baking for the week).

Dinner – Sprouted whole grain veggie wraps with hummus or avocado cucumber sandwiches

Snack – Popcorn, raw veggies and smoothies (lately we have been buying Bolthouse Farm smoothies. The girls love them! Especially Serafina. They are great because they are not just juice, but contain the whole fruits and all the fibre too. Their favorite flavors are any of the berry ones.

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Tuesday

Breakfast – Sprouted grain toast with PB and/or J with Bolthouse smoothie or unsweetened almond milk

Snack – Watermelon/Fruit, trail mix

Lunch – Leftover Lasagna

Snack – Almond Carob Chip Cookies

Dinner – Split Pea and Brown Rice Soup with whole grain crackers

Snack – Cereal with banana or dried fruit and/or nuts with unsweetened almond milk (this week we have Natures Path organic fruit juice-sweetened corn flakes, Millet Rice cereal or Puffed Wheat. We love Nature’s Path Organic Cereals).

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Wednesday

Breakfast – Cereal with banana or dried fruit and/or nuts with unsweetened almond milk

Snack – Crackers and Jam and/or PB

Lunch – Leftover Split Pea and Brown Rice Soup

Snack – Fruit or raw veggies

Dinner –Smoky Hickory Black Bean and Quinoa Burgers

Snack – Popcorn, rice cakes, or crackers and unsweetened applesauce

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Thursday

Breakfast – Oatmeal with apples and cinnamon, maple syrup and unsweetened almond milk

Snack – Fruit or veggies

Lunch – Leftover Smoky Hickory Black Bean and Quinoa Burgers

Snack – Cookies. Either No-Bake Chocolate Peanut Butter Coconut Oaties or Almond Carob Chip Cookies

Dinner – Pineapple Ginger Fried Rice

Snack –Walnut Banana Bread

Food Prep – Bake banana bread

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Friday

Breakfast –Walnut Banana Bread and fruit

Snack – No-Bake Peanut Butter Raisin Oat Bites

Lunch – Fried potatoes and corn on the cob (the girls love this)

Snack – Fruit or veggies

Dinner – Hearty & Healthy Macaroni Goulash

Snack – Cereal with banana, dried fruit and/or nuts with unsweetened almond milk or Cinnamon Raisin English Muffins

Food Prep – make granola for the weekend

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Saturday

Breakfast – Oatmeal Raisin Cookie Granola (with 1 cup pecan pieces added)

Snack – Fruit or veggies

Lunch – Mustard Dill Chickpea Potato Salad

Snack – Cookies. Either No-Bake Chocolate Peanut Butter Coconut Oaties or Almond Carob Chip Cookies

Dinner – Spaghetti and Lentil Balls with Homemade Italian Onion and Garlic Tomato Sauce

Snack – unsweetened applesauce and trail mix or Cinnamon Raisin English Muffins

Food Prep – Make lentil balls

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Sunday

Breakfast – Oatmeal Raisin Cookie Granola

Snack – Fruit or veggies

Lunch – Scrumptious Lentil Ball Subs with Vegan Monterey Jack Cheese

Snack – Zucchini Walnut Bread

Dinner – Tomato Cabbage Vegetable Soup and Quick-Rise Whole Wheat Bread

Snack –  Cereal with banana, dried fruit and/or nuts with unsweetened almond milk

Food Prep – make Zucchini Walnut Bread, bake cookies for the week, Trail Mix Cookies and Anytime Almond Cookies

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So that is my rough meal plan. I bought my groceries according to the meals that I had in mind for the week. Lasagna, Macaroni Goulash, Burgers, Lentil Balls, Split Pea and Brown Rice Soup, Tomato Cabbage Soup, etc.

Our staples (things that we always buy every few weeks to keep stocked up on) are:

  • Organic sprouted grain bread (Silver Hills brand) I like the Mack’s Flax bread the best and Ezekiel sprouted grain tortillas for wraps or the Cinnamon Raisin English Muffins (yum!).
  • Silk Unsweetened Almond Milk (a case of 6 for $9.97) We usually buy 4 boxes of those.
  • Organic fruit (lots of organic apples and bananas), corn on the cob, corn chips, snacks, crackers.
  • 20 lbs russet potatoes.
  • Whole wheat pasta and organic pasta sauce.
  • 3.9 kg (36 cups) Mott’s unsweetened applesauce
  • Nuts. Usually chopped walnuts, pecans, roasted almonds, raw cashews and unsalted roasted sunflower seeds too. Unsweetened medium shredded coconut.
  • Natural nut butter. Usually peanut butter, but sometimes cashew or almond butter.
  • 2.25 kg bag of oats. Quick-cooking and large flake.
  • Dried fruit. Big bag of raisins, cranberries and apricots.
  • A few 1 litre jugs of pure maple syrup (I use Bernard’s).
  • 3 L Sunflower oil.
  • 10 kg bag of whole wheat flour.
  • Frozen fruit. Frozen berries are much cheaper than fresh. I buy a few 2 kg bags of blueberries and strawberries. Sometimes mangoes too. Serafina loves to eat fruit. We call her our fruitarian baby.
  • Dried lentils (red and green), split peas (green), organic long grain brown rice.
  • Organic quinoa.
  • Canned black beans and chickpeas.
  • Canned diced tomatoes and tomato paste.
  • Organic vegetable broth (to make soup).
  • Organic ketchup.

Today my kitchen helpers helped to make lasagna and they had some corn on the cob too. Corn is so yummy this time of year!

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It is always nice to make kitchen memories together and bake together. Kesa and Serafina are my little baking helpers and Autumn always helps to chop veggies for whatever meal we are making.

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I hope this helps someone out there who is wondering about feeding a vegan family, making healthy vegan meals, snacks or treats, or meal planning for a family. Let me know below if you benefit from these types of posts or if you have any questions for me. It is always nice to hear from you!

Happy Monday! 🙂

tiffany6

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