5 Day Plant-Based Summer Meal Plan - Week 1

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5 Day Plant-Based Summer Meal Plan - Week 1

I’m starting this Plant-Based Meal Plan series to share with you how I plan for the week and what a typical plant-based diet looks like for my family. I hope to inspire you to meal plan, prep, and simplify healthy eating for your whole family.



TIPS TO MEAL PLAN & PREP LIKE A PRO

Before beginning, read these detailed blog posts:

Answering The What & Why of a Plant-Based Diet

A Simple Process to Meal Plan with Your iPhone in just 15 minutes or less

The Ultimate Guide to Food Prep for a Plant-Based Diet


BATCH COOKING TO SAVE TIME & MAKE THINGS EASY

CHOOSE 1 DAY TO BATCH COOK

For me, I usually batch cook all at once on Sunday or Monday morning. If you don’t like the idea of spending a couple hours in the kitchen batching all at once, then you must learn to multitask in the kitchen a few times throughout the week. If you’re cooking a meal I suggest doubling the recipe, chopping veggies while it cooks, or making a batch of rice, beans, or legumes to store in the fridge. Do as much as you can to store prepped food for convenience later.

WHAT TO BATCH COOK?

  • Choose 2 Breakfasts to make a large batch to have for the week. My goto quick & easy recipes are usually smoothies or oatmeal.

  • Make 1 Large Salad & 1 Large Soup - These will be perfect for lunches or nights when you are just too tired to cook.

  • Batch cook grains & legumes: rice, potatoes, pasta, or beans - These are perfect to always have prepared so you can throw a quick meal together.

  • Chop any raw veggies or fruits you’ll want for snacks

  • Make 1 Dip or Dressing to add flavor to salads or snacks - this keeps things from getting old or boring!!

Side Note: I don’t usually plan for weekend meals. I like to keep things flexible and open. This is when we eat whats left over from the week, go out to dinner, or grill or cook up something special.

5 Day Plant-Based Meal Plan for Summer


BREAKFAST

Smoothies: Tropical Green and Strawberries & Cream

Tip: Make a large batch and store them in mason jars. Put half in the fridge and half in the freezer to preserve the nutrients.

Overnight Oats: Banana Overnight Oats

Same idea. Make a batch, mix up the fruit for different flavors, and store in fridge for an easy, convenient breakfast.


LUNCH

Monday: The Best Shredded Kale Salad (I’ll make a large batch to eat throughout the week) & Easy Summer Vegetable Soup

Tuesday: Leftovers from dinner the night before

Wednesday: Salad & Soup (same as Monday)

Thursday: Leftovers from dinner the night before

Friday: Salad & Soup (same as Monday)

Note: I like to keep lunches simple, but feel free to add in recipes such as bean burritos, veggie sandwiches, or other salads for more variety.


DINNER

Monday: Gado Gado with Spicy Peanut Sauce - So excited to try this!!! *I’d skip the egg and make it with some crispy Tempeh.

Tuesday: Nourish Bowl - This one’s easy to get creative with and use whatever veggies or grains you have on hand!

Wednesday: Quick & Easy Pasta Night: Chickpea Pasta + Arrabiata Sauce (seriously the best jarred sauce EVER!!) + Roasted Broccoli + Cauliflower

Thursday: 30 Minute Quinoa Fried Rice

Friday: Veggie Pita Pizzas & Cajun Sweet Potato Fries


SNACK IDEAS:

Apple & Nut Butter

Veggies & Hummus

Chocolate Chip Cookie Dough Smoothie

I hope you find these meal plans helpful. Let me know if you have any questions or any other blog post ideas in the comments below!!