Sunday January 31st

Overnight Oats with bananas, blueberries and walnuts

Breakfast: Overnight Oats, with sliced bananas, organic blueberries, walnuts.

1 cup of "milk" (see below for recipe)
1/2 cup steel cut oats
2 tbsp ground flax or chia seeds
3 tbsp of almond meal (I use the left over almond meal from making almond milk)
1/2 banana, sliced
1/2 cup organic blueberries
1/4 cup walnuts, chopped

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, and raw almonds. Dressed with lemon vinaigrette (Deliciously Vegan and Now Gluten Free page 48) omit dijion mustard.

Dinner: Lentil Soup (Deliciously Vegan and Now Gluten Free page 57). I added some fresh diced tomatoes in the crock pot at the same time as the lentils.

Snacks: Organic apple slices with cashew butter

Monday February 1st

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp almond butter

Lunch: Left over Lentil Soup

Dinner: Black Bean Burrito (DVANGF page 91), omit the hot sauce, add 1/4-1/2 tsp of red chili flakes. Use brown rice in place of tortillas

Snack: Organic air popped pop corn with 1 tbsp of coconut oil, and salt

Tuesday February 2nd

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp peanut butter

Lunch: Left over Black Bean Burrito Bowl

Dinner: Lettuce Wraps (DVANGF page 21). Omit tofu, soy sauce, hoisin sauce and chili garlic paste. Add 1 clove of mince garlic, 1/4-1/2 tsp red pepper flakes, 1 tsp of raw local honey, and 1 tsp cold pressed sesame oil to the sauce. Use organic edamame in place of the tofu.

Snack: Organic celery with almond butter

Wednesday February 3rd

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic blueberries, big handful of organic spinach, 2 tbsp cashew butter

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, raw almonds. Dressed with Lemon Vinaigrette (DVANGF page 48 ), omit dijion mustard.

Dinner: Roasted Spaghetti Squash and Veggies (DVANGF page 102). I used zucchini, green beans, carrots and organic red pepper in place of broccoli and cauliflower. I also added 1 cup of cooked white beans

Snack: Pear slices and some walnuts

Overnight Oats with Strawberries and Walnuts

Thursday February 4th

Breakfast: Overnight Oats with organic strawberries and walnuts. Use the same recipe from above, use strawberries in place of the bananas and blueberries.

Lunch: Left over Spaghetti Squash and Veggies

Dinner: Roasted Veggies (DVANGF page 103), the last 5 minutes I added 1/2 cup of pine nuts to the roasted pan.

Snack: Organic air popped pop corn with 1 tbsp of coconut oil and salt.

Friday February 5th

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp peanut butter and 2 Tbsp raw cacao powder

Lunch: Left over Roasted Veggies

Dinner: Caramelized Onion Risotto (DVANGF page 109) with peas. I add 1 cup of frozen peas during the last minute of cooking. Serve with a Veggie Burger (see recipe below), that I top with sliced avocado and a little of the Lemon Vinaigrette (DVANGF page 48 ).

Snack: Organic apple with cashew butter

Saturday February 6th

Breakfast: Smoothie: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen organic strawberries, big handful of organic spinach, 2 tbsp cashew butter

Lunch: Any left overs from earlier this week.

Dinner: Tofu Stir Fry (DVANGF page 82), omit the tofu, chili garlic paste, tamari and mirin. Use 2 tbsp freshly grated ginger, juice of 1/2 a lime, edamame, 1 small fresno or jalepeno finely chopped, 2 tbsp coconut aminos.

Snack: Pear slices with walnuts and cashews

Recipes

Almond Milk

1 cup organic raw almonds (can substitute cashews or walnuts)
3 cups water to soak the nuts
5 cups water to make the milk

Cover nuts with water and soak overnight in the fridge. Drain the nuts, place in high power blender and add 5 cups of water and blend for 3-4 minutes. Strain through cheese cloth or fine mesh strainer(save the left over ground nuts, spread on a baking sheet and dry over night, store in air tight container). Place in air tight container in the fridge.

Veggie Burger

½ onion finely diced
1 clove of garlic finely minced
1 cup shredded carrots
1 cup cooked beans (garbanzo, black or white beans)
1/2 cup oat flour (add steel cut oats to a food processor or high powered blender and process until flour consistency)
3/4 cup steel cut oats
2/3 cup left over nut meal from Almond Milk recipe
3 tbsp ground chia seeds mixed with ½ cup of water, set aside for 5 minutes before adding to mixture
1 tsp cumin
1 tsp coriander
1 tsp thyme
tsp basil
Pinch of red pepper flakes
Salt and pepper

Combine all ingredients well and form into patties. These freeze very well.

Makes 6 veggie burgers

Meal Prep Schedule

Saturday

Grocery shopping
Soak beans for Veggie Burgers, Black Bean Burrito Bowls, and Roasted Spaghetti Squash and Veggies
Soak nuts for Almond milk
Make Overnight Oats
Make Stock (DVANGF page 50) for Lentil Soup

Sunday

Make Veggie Burgers, freeze the veggie burgers you will not use this week
Make Lentil Soup
Make Almond milk
Cook black beans and white beans
Make salad for Monday's lunch

Monday:

Make Black Bean Burrito Bowls

Tuesday:

Make Lettuce Wraps
Make Salad for Wednesday's lunch

Wednesday

Soak nuts for Almond milk
Make Roasted Spaghetti Squash and Veggies
Make Overnight Oats

Thursday

Make Almond Milk
Make Roast Veggies

Friday

Make Risotto

Saturday

Grocery Shopping
Make Stir Fry
Soak beans for 4 Bean Chili (DVANGF page 52) Sunday's Dinner
Soak beans for Roasted Garlic Hummus (DVANGF page 18) Monday's Lunch
Make Stock for Chili (DVANGF page 50)