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Contents
Introduction
Simnett Nutrition · 6 Week Easy Vegan Meal Plan1
Welcome
Introduction
Welcome to Simnett Nutrition's
6 Week Easy Vegan Meal Plan
Hi, I'm Derek from Simnett Nutrition, and I created this meal plan to help make eating vegan simple, balanced, and enjoyable. Whether your goal is to get more organized with your meals or work toward a body composition goal, these plans are here to give you structure without making vegan nutrition feel complicated.
Each plan is built around satisfying vegan meals with plenty of protein, carbohydrates, healthy fats, fibre, and whole plant foods, so you can feel confident that you're eating in a way that supports your health, fitness, and lifestyle.
I created this meal plan to help you:
- 1Eat approximately 1750 calories per day
- 2Reduce daily cooking time
- 3Build repeatable, sustainable eating habits
- 4Feel confident preparing simple and nourishing vegan meals
6
Weeks
~1,750
Calories per day
102–132 g
Protein per day
42
Days of meals
100% Plant-Based
Every recipe is entirely vegan with no compromise on flavour.
Batch Cook System
Cook once on Day 1, eat well for 2–3 days from a single prep session.
Simple Ingredients
No specialty items — everything available at a standard grocery store.
Fully Macro-Tracked
Every day includes calorie, protein, carb, and fat counts from Cronometer.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan2
How the Plan Works
Introduction
How the Meal
Plan Works
Each week follows the same simple pattern:
Day 1
Batch Cook Day
Batch cook lunchBatch cook dinner
Day 1 is your batch cook day. You'll be in the kitchen a bit more this day preparing for the week, so I suggest doing this on your day off or when you have more time. You will prepare 2 main recipes that will cover your lunch and dinner meals for the first few days of the week.
Days 2–3
Leftovers + Assembly
Leftover lunchLeftover dinner
You will be reheating and assembling your lunch and dinner from Day 1 leftovers. I've tried my best to make the breakfast recipes quick and easy. Some of them can be prepared the night before to save you time if needed.
Day 4
Transition Day
New recipe
A 'transition' day with a new dinner recipe that will cover Thursday lunch or dinner (sometimes Fridays too depending on recipe size).
Day 5
Day 4 Leftovers
Leftover meals
You will enjoy Day 4 leftovers for either lunch or dinner and make the rest of the meals, although they will be easy to prepare.
Days 6–7
Fresh Easy Meals
Fresh recipes
Enjoy fresh, easy to prepare meals. The week then starts over on Sunday (Day 1).
💡
Derek's tip: I find that this structure keeps cooking manageable while maintaining meal variety. Read through the entire week before you shop to check what you already have on hand.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan3
Portion Guidance
Introduction
Portion Guidance &
Calorie Adjustment
The calories and protein targets are based on the listed portions given for 1 serving of each meal (some recipes make 2–3 servings). If you substitute ingredients or add/remove them, this will affect the macros and calories of the meal.
To Add Calories (if needed)
- ✓Enjoy a piece of fruit (this is my go to)
- ✓Add 1–2 cups non-starchy veggies to your meals (this adds volume but little calories)
- ✓Add ¼ cup cooked grains or ½–1 baked or steamed potato to a meal
- ✓Add ¼–½ avocado (57–114 calories) or 2 tbsp nuts or seeds (approx. 100 calories) to a meal
Hydration
I encourage you to drink water freely throughout the day. Try to drink at least 2 litres of water a day at minimum. You will need to drink more if you are active and/or sweat a lot.
Coffee and tea are fine to drink. Use a small amount of plant milk if desired. If you use sweetener in your tea or coffee, make sure to track it as it can add up! For example, 1 tsp of table sugar or maple syrup is approx. 16 calories and 4.5g carbs.
Important Note on Calorie Calculations
You may observe minor discrepancies when attempting to cross reference total caloric values by applying the standard Atwater general factors (the 4-4-9 rule: protein and carbs are 4 calories per gram, and fat is 9 calories per gram). This variance is both normal and scientifically expected. The nutritional data in this meal plan is derived from Cronometer, which utilizes the Atwater specific factor system — accounting for the unique thermodynamic properties of specific whole plant foods and adjusting for indigestible dietary fiber. Because complex carbohydrates and soluble fibers do not yield a net energy availability of 4 kcal/g post digestion, the algorithm in Cronometer subtracts this non-metabolizable energy. The final values displayed represent the most clinically accurate estimation of actual metabolizable energy and net fuel value. Minor variations may also occur due to ingredient brands and calorie/macro rounding.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan4
Supplements
Introduction
Supplement Considerations
A well planned vegan diet can provide the nutrients needed for overall health, but there are a few nutrients that deserve extra attention.
Vitamin B12
People following a vegan diet should make sure they have a reliable source of vitamin B12 from fortified foods and/or a supplement. This is the most critical nutrient to supplement on a vegan diet.
Vitamin D
Vitamin D may be worth considering, especially for those with limited sun exposure, during winter months, or for anyone who does not regularly consume vitamin D fortified foods.
Creatine (Optional)
Several recipes include an optional serving of creatine. Creatine is a well-researched supplement that may support athletic performance and muscle building. It is optional and not required for the plan.
Please note: This meal plan is intended for general education and meal planning purposes only. Supplement needs can vary based on age, location, sun exposure, pregnancy or breastfeeding status, medical conditions, medications, blood work, and overall dietary intake. For specific supplement amounts, follow the guidance of your doctor, pharmacist, registered dietitian, qualified health care provider, and/or the public health recommendations in your country.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan5
Low-Calorie Additions
Introduction
Low-Calorie Additions
Here are foods that can be added to your meals to increase volume, flavour, and satisfaction without significantly affecting calories.
Non-Starchy Vegetables
- •Leafy greens
- •Kale
- •Cucumber
- •Zucchini (chopped or as noodles)
- •Bell peppers
- •Cauliflower (steamed or riced)
- •Snap peas
- •Spinach
- •Arugula
- •Celery
- •Mushrooms
- •Broccoli (steamed)
- •Green beans
- •Tomatoes
Low-Calorie Condiments
- •Salsa
- •Hot sauce
- •Mustard
- •Vinegar (all types)
- •Lemon juice
- •Lime juice
- •Pickles
- •Fresh or dried herbs
- •Garlic
- •Ginger
- •Soy sauce, tamari, or braggs (in moderation)
- •Nutritional yeast (small amounts)
Simnett Nutrition · 6 Week Easy Vegan Meal Plan6
Week 1 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 1
Simnett Nutrition · 6 Week Easy Vegan Meal Plan7
Week 1 Overview
Week 1
01
6 Week Easy Vegan Meal Plan
Week 1
102–132 g
Protein per day
~1,750 cal/day
Welcome to week 1 of your meal plan! This week includes a simple, satisfying mix of high protein meals designed to make healthy eating easy and enjoyable. Breakfasts include tofu scramble, protein oatmeal, and smoothies, while lunches and dinners feature hearty meals like red lentil curry, chickpea veggie stir fry, lentil pasta, chickpea TVP bowls, a tofu “egg” sandwich, chickpea wrap, and ginger garlic noodles. Each day provides 1750 calories and between 102-132g of protein, with meal prep leftovers used throughout the week to save time and reduce food prep. I hope you enjoy it!
Day 1 — Batch Cook Schedule
Breakfast
Tofu Scramble
Lunch (Batch Cook)
One Pot Red Lentil Curry
Dinner (Batch Cook)
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Leftovers
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
Simnett Nutrition · 6 Week Easy Vegan Meal Plan8
Week 1 Grocery
Week 1
Grocery List
Required Optional
Look this over before you start week 1, it seems like a lot, but you probably have a lot of these items already in your pantry. I have included the amounts so you know how much you will need for each ingredient this week.
Produce
- 6 medium bananas
- 2 medium yellow or white onions
- 2 red onions
- 3 medium red bell peppers
- 8 large carrots
- 1/2 head cauliflower
- 2 large cucumbers
- 4 medium tomatoes
- 1 small container cherry or grape tomatoes
- 1/2 cup chopped mushrooms — 35g
- 1 medium potato
- 2 1/2 cups chopped kale — 52g
- Chopped spinach
- 1 celery stalk
- 1 small bunch green onions
- 1 bulb garlic
- 1 small piece fresh ginger
- 3 lemons
- 1 cup fresh snow peas — 160g
- Fresh basil
- Fresh parsley
- Cilantro or parsley
Frozen
- Frozen blueberries — 2 1/2 cups, 350g
- Frozen fruit — 3 cups, 494g
- Frozen peas — about 2 1/4 cups, 327g
- Frozen edamame — 3/4 cup, 116g
Protein / Refrigerated
- Firm tofu — 2 blocks
- Soft tofu — 1 block
- Soy milk — about 6 cups, 1.5L
- Dairy free yogurt — 1/2 cup, 131g
- Vegan vanilla protein powder — 7 scoops worth
- Creatine — 4 scoops
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Week 1 Grocery (cont.)
Week 1
Grocery List (cont.)
Required Optional
Canned / Dry Goods
- Split red lentils — 2 cups, 384g
- Chickpeas — about 6 1/4 cups cooked/drained, roughly 980g, or 5 cans
- Cooked French or green lentils — 2 1/2 cups, 494g
- TVP — 1 cup, 94g
- Quinoa — 1 cup dry, 170g
- Pasta — about 8.3 oz dry, 237g
- Legume pasta — about 7 oz dry, 198g
- Rolled oats — 1 1/2 cups, 120g
- Medjool dates — 2 dates
- Bread — 3 slices
- Small tortilla wrap or pita — 1 wrap
- Raw cashews — 1/4 cup, 32g
- Hemp or chia seeds — about 10 tbsp, roughly 100g
- Dill pickles — 2 tbsp chopped, about 20g
- Chopped olives
Sauces / Condiments
- Red curry paste — 1 tbsp, about 15g
- Tomato sauce — 2 cups, 490ml
- Vegetable broth — 3 cups, 662ml
- Soy sauce or tamari — 1 3/4 tbsp, about 26ml
- Rice vinegar — 3/4 tbsp, about 11ml
- Maple syrup — 1 1/2 tbsp, about 22ml
- Dijon mustard — 1/2 tbsp, about 8g
- Mustard — 1/2 tbsp, about 8g
- Roasted sesame oil — 1 tbsp, about 15ml
- Ketchup or hot sauce
- Olive oil
Spices / Pantry
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Turmeric
- Chili powder
- Cumin
- Coriander
- Smoked paprika
- Dried dill
- Ground cinnamon
- Mediterranean seasoning
- Nutritional yeast
- Toasted sesame seeds
- Kala namak
That should cover the full week with a few small leftovers of pantry items you can carry into the next week.
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Week 1 Daily Meal Plan
Week 1
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
Tofu Scramble
Fresh
One Pot Red Lentil Curry
Fresh
Chickpea and Veggie stir fry
Fresh
1750 Cal
118g P
2
Leftovers
Oatmeal
Fresh
Red Lentil Curry
Leftover
Chickpea and Veggie Stir Fry
Leftover
1750 Cal
102g P
3
Leftovers
Oatmeal
Fresh
Chickpea Veggie Stir Fry
Leftover
Red Lentil Curry
Leftover
1750 Cal
102g P
4
Transition
Blueberry Pie Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Lentil Sauce with pasta
Fresh
1750 Cal
131g P
5
Transition
Blueberry Pie Smoothie
Fresh
Tofu ‘egg’ salad
Fresh
Lentil Pasta
Leftover
1750 Cal
132g P
6
Fresh
Easy Fruit Smoothie
Fresh
Lentil Pasta
Leftover
Chickpea Wrap With Tzatziki
Fresh
1750 Cal
106g P
7
Fresh
Easy Fruit Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Ginger Garlic Noodles
Fresh
1750 Cal
121g P
1750 Cal
Weekly avg calories
116g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan11
Week 1 · Day 1 breakfast · Tofu Scramble
Week 1 · Day 1 Recipes
BREAKFAST
Tofu Scramble
1
Servings
583
Calories
56g
Protein
43g
Carbs
25g
Fat
Ingredients
- 1 ⅓ cups (328g)firm tofu, crumbled
- 1/2 cup (97g)chopped red onion
- 1⁄2 cup (35g)chopped mushrooms
- 1/2 cup (75g)chopped red pepper
Spice blend
- 1⁄4 tspchili powder
- 1⁄2 tspcumin
- 1⁄2 tspturmeric
- 1⁄2 tspgarlic powder
- 3 tspnutritional yeast
- 1 piecebread, toasted
- Ketchup or hot sauce (optional)
Directions
- 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
- 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
- 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
- 4When tofu is heated all the way through, remove the frying pan from heat and serve the tofu scramble hot, with toast on the side. Add ketchup or hot sauce if you want. This also goes great with a green salad.
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Week 1 · Day 1 lunch · One Pot Red Lentil Curry
Week 1 · Day 1 Recipes
LUNCH
One Pot Red Lentil Curry
3
Servings
583
Calories
36g
Protein
106g
Carbs
3g
Fat
Ingredients
- 2 cups (384g)split red lentils, rinsed and drained (no soaking needed)
- 1 tbspred curry paste
- 1/2yellow onion, chopped
- 3 ½ largecarrots, chopped
- ½ headcauliflower, chopped
- 1 cup (160g)frozen peas
- 1red bell pepper, chopped
Garnish
- Cilantro or parsley, chopped (optional)
Directions
- 1Place lentils in a large pot and add red curry paste, chopped carrots and cauliflower. Add water or veggie broth until lentils are covered and turn up to medium high heat.
- 2Bring to a boil and reduce to medium heat. Cook for approx 10-15 minutes. Periodically check and stir the pot to make sure everything is cooking evenly. The lentils are cooked when soft.
- 3Reduce heat to simmer and add the frozen peas, chopped bell pepper and cilantro. Turn off heat when there is no water left in the pot and remove to let cool. You can also add in other vegetables or substitute in other vegetables you have on hand (for example: mushrooms, broccoli, zucchini, frozen corn). Equally portion into separate meal containers.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan13
Week 1 · Day 1 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 1 · Day 1 Recipes
DINNER
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
3
Servings
583
Calories
26g
Protein
94g
Carbs
12g
Fat
Ingredients
- 2 ¾ cups (417g)cooked chickpeas, drained and rinsed
- 1 ¼ cups (167g)frozen peas
- 2 mediumcarrots, grated
- 2 tspgarlic powder
- 2 tsponion powder
- Pinchsalt
- Pinchblack pepper
- ½ mediumcucumber, chopped
- 10grape or cherry tomatoes, chopped
Quinoa
- 1 cup (170g)dry quinoa
- 2 cups (474 ml)water
Sauce
- ¼ cup (40g)hemp seeds
- ½ tbspmustard
- ½lemon, juiced
- ½ tbspmaple syrup
- ½ tbspdried dill
- ½ tspgarlic powder
- ½ tsponion powder
- Pinchsalt
- ¼ cup (60 ml)water
Directions
- 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
- 2Chop the cucumber and tomatoes and set aside.
- 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
- 4Blend the sauce ingredients together until smooth.
- 5Put stir fry, quinoa and veggies in equal portions in separate containers and pour the sauce over top. Let cool before putting in the fridge or freezer.
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Week 1 · Day 2 breakfast · Oatmeal
Week 1 · Day 2 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan15
Week 1 · Day 2 lunch · One Pot Red Lentil Curry
Week 1 · Day 2 Recipes
LUNCH
One Pot Red Lentil Curry
Leftover
1 serving of Red Lentil Curry, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan16
Week 1 · Day 2 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 1 · Day 2 Recipes
DINNER
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Leftover
1 serving of Chickpea and Veggie Stir Fry with Quinoa and Hemp Seed Dressing, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan17
Week 1 · Day 3 breakfast · Oatmeal
Week 1 · Day 3 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan18
Week 1 · Day 3 lunch · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 1 · Day 3 Recipes
LUNCH
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Leftover
1 serving of Chickpea Veggie Stir Fry, leftover from Day 1
See original recipe on the Lunch page earlier this week.
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Week 1 · Day 3 dinner · One Pot Red Lentil Curry
Week 1 · Day 3 Recipes
DINNER
One Pot Red Lentil Curry
Leftover
1 serving of Red Lentil Curry, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan20
Week 1 · Day 4 breakfast · Blueberry Pie Smoothie
Week 1 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
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Week 1 · Day 4 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 1 · Day 4 Recipes
LUNCH
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan22
Week 1 · Day 4 dinner · Lentil Sauce with pasta
Week 1 · Day 4 Recipes
DINNER
Lentil Sauce with pasta
3
Servings
583
Calories
40g
Protein
105g
Carbs
3g
Fat
Ingredients
- ⅔ cup (128g)white or yellow onion, diced
- 1 ¼ cup (137g)grated carrot
- ⅔ cup (60g)chopped red bell pepper
- 2 ½ cups (494g)cooked or canned french (or green/red) lentils, drained and rinsed
- 2 ½ cups (52g)chopped kale
Sauce
- 2 ½ largegarlic cloves
- ⅔ cup (128g)diced onion
- 2 ½ tbspfresh basil, chopped (or 2 tsp dried)
- 2 ½ tbspfresh parsley, chopped*
- 2 cups (490ml)tomato sauce
- *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
Pasta
- 237g (8.3 oz) Lentil pasta, legume pasta, or wheat pasta
Directions
- 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
- 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
- 3Add equal portions to separate containers and add parsley garnish on top.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan23
Week 1 · Day 5 breakfast · Blueberry Pie Smoothie
Week 1 · Day 5 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan24
Week 1 · Day 5 lunch · Tofu ‘egg’ salad
Week 1 · Day 5 Recipes
LUNCH
Tofu ‘egg’ salad
1
Servings
583
Calories
46g
Protein
68g
Carbs
18g
Fat
Ingredients
- ½block soft tofu
- ½block firm tofu
- 1⁄2 cup (132g)cooked potatoes, chopped
- 2 tbspdill pickle
- ½ tbspdijon mustard
- 2 tbspgreen onion, chopped
- ¼ cup (25g)celery, chopped
- ¼ tspblack pepper
- ½ tsponion powder
- ¼ tspturmeric powder
- Pinchsalt
- 2 piecesbread, toasted
- Optional: for a more eggy flavour, try adding ½ tsp of kala namak salt. You can also add fresh herbs like 1 tbsp of fresh dill.
Directions
- 1Crumble the tofu in a medium sized bowl and add the rest of the ingredients, mixing well. Enjoy as an open face sandwich.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan25
Week 1 · Day 5 dinner · Lentil Sauce with pasta
Week 1 · Day 5 Recipes
DINNER
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from Day 4
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan26
Week 1 · Day 6 breakfast · Easy Fruit Smoothie
Week 1 · Day 6 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan27
Week 1 · Day 6 lunch · Lentil Sauce with pasta
Week 1 · Day 6 Recipes
LUNCH
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from earlier in the week
See original recipe on the Lunch page earlier this week.
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Week 1 · Day 6 dinner · Chickpea Wrap With Tzatziki
Week 1 · Day 6 Recipes
DINNER
Chickpea Wrap With Tzatziki
1
Servings
583
Calories
25g
Protein
83g
Carbs
20g
Fat
Ingredients
- 1 cup (152g)cooked chickpeas, drained and rinsed
- 1 tspcumin
- 1 tspcoriander
- 1 tspsmoked paprika
- Pinchsalt and pepper
Tzatziki sauce
- 1/2 cup (131g)dairy free yogurt
- juice of 1/2 a lemon
- 1 clovegarlic
- 1/4 cup (32g)cashews
- 2 tbspdried (or fresh) dill
- 1/4cucumber peeled and cubed
- Pinchsalt
Additional fresh veggies for wrap
- Sliced cherry tomatoes
- Chopped spinach
- Thinly sliced and red onion
- Olives, chopped
- 1 smalltortilla wrap or 1 small (4”) pita bread
Directions
- 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
- 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
- 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
- 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
- 5Add chickpea & veg mixture to a wrap or pita and enjoy.
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Week 1 · Day 7 breakfast · Easy Fruit Smoothie
Week 1 · Day 7 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
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Week 1 · Day 7 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 1 · Day 7 Recipes
LUNCH
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan31
Week 1 · Day 7 dinner · Ginger Garlic Noodles
Week 1 · Day 7 Recipes
DINNER
Ginger Garlic Noodles
2
Servings
583
Calories
35g
Protein
91g
Carbs
14g
Fat
Ingredients
- 1 tbsproasted sesame oil
- 3 clovesgarlic, minced
- 1thumb sized chunk of ginger, grated
- ¾ largered bell pepper, thinly sliced
- 1 largecarrot, grated
- 1 cup (160g)fresh snow peas
- ¾ cup (116g)frozen edamame
- 3 cup (662 ml)vegetable broth
- 7 oz (198g)legume pasta of your choice - I used spaghetti
Sauce
- 1 ¾ tbspsoy sauce
- ¾ tbsprice vinegar
- 1 tbspmaple syrup
- ¾ tsptoasted sesame seeds for garnish
- Chopped green onion for garnish
Directions
- 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
- 2Add the veggie broth and bring to a boil. Add the rest of the ingredients and simmer for approx. 10-12 minutes or until pasta is cooked through.
- 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
- 4Serve with toasted sesame seed and chopped green onion garnish. WEEK 2
Simnett Nutrition · 6 Week Easy Vegan Meal Plan32
Week 2 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 2
Simnett Nutrition · 6 Week Easy Vegan Meal Plan33
Week 2 Overview
Week 2
02
6 Week Easy Vegan Meal Plan
Week 2
106–130 g
Protein per day
~1,750 cal/day
Week 2 continues with a satisfying mix of high protein meals that are simple, colourful, and easy to prep ahead. Breakfasts include protein oatmeal, blueberry pie smoothies, PB toast with a smoothie, a fruit smoothie, and tofu breakfast wraps, while lunches and dinners feature new meals like lentils and squash, BBQ tofu and potatoes, taco pasta, and lentil soup. Each day provides 1750 calories and between 106-130g of protein, with leftovers used throughout the week to keep meal prep simple and efficient. Recipes
Day 1 — Batch Cook Schedule
Breakfast
Oatmeal
Lunch (Batch Cook)
Lentils & Squash with Cheesy Cashew Sauce
Dinner (Batch Cook)
BBQ Tofu & Potatoes with Lemon Tahini Salad
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Transition
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
Simnett Nutrition · 6 Week Easy Vegan Meal Plan34
Week 2 Grocery
Week 2
Grocery List
Required Optional
Look this over before you start week 2, you probably have a lot of these items already in your pantry. I have included the amounts so you know how much you will need for each ingredient this week.
Produce
- 6 medium bananas
- 2 medium yellow or white onions
- 1 red onion
- 2 medium red bell peppers
- 1 green bell pepper
- 3 large carrots
- 7 medium potatoes
- 1 large butternut squash
- 1 large cucumber
- 2 medium tomatoes
- 1 small container cherry or grape tomatoes
- 1 cup chopped mushrooms — 77g
- 2 1/2 cups mixed greens — 87g
- 1/3 cup shredded purple cabbage — 26g
- Chopped spinach
- 2 celery stalks
- 1 small bunch green onions
- 1 bulb garlic
- 1 small piece fresh ginger
- 3 lemons
- 1 cup fresh snow peas — 160g
- 1 avocado
- Cilantro
- Chopped lettuce
Frozen
- Frozen blueberries — 2 1/2 cups, 350g
- Frozen fruit — 1 1/2 cups, 247g
- Frozen mixed vegetables — 2 1/2 cups, 375g
- Frozen corn — 1/2 cup, 82g
- Frozen peas — 1/2 cup, 80g
- Frozen edamame — 3/4 cup, 116g
Protein / Refrigerated
- Extra firm tofu — 2 blocks
- Firm tofu — 1 block
- Soy milk — about 6 cups, 1.5L
- Dairy-free yogurt — 1/2 cup, 131g
- Vegan vanilla protein powder — 7 scoops worth
- Creatine — 3 scoops
- Veggie ground — scant 1 cup, 151g
Simnett Nutrition · 6 Week Easy Vegan Meal Plan35
Week 2 Grocery (cont.)
Week 2
Grocery List (cont.)
Required Optional
Canned / Dry Goods
- Cooked lentils — 3 1/3 cups, 653g
- Dry French lentils — 1/2 cup, 96g
- TVP — about 1 3/4 cups, 164g
- Chickpeas — about 2 1/4 cups cooked/drained, 356g, or 2 cans
- Black beans — 1 1/2 cups cooked/drained, 257g, or 1 can
- Dry quinoa — 1/3 cup, 51g
- Red lentil or legume pasta — about 10.7 oz dry, 304g
- Rolled oats — 1 1/2 cups, 120g
- Fire roasted tomatoes — 2 1/4 cups, 17 oz can
- Medjool dates — 2 dates
- Bread — 1 slice
- Small tortillas or pita — 3 wraps
- Raw cashews — about 2/3 cup, roughly 70g
- Hemp or chia seeds — 4 tbsp, roughly 40g
- Chopped olives
Sauces / Condiments
- BBQ sauce — 1/4 cup, 70g
- Tahini — 3 1/2 tbsp, about 53g
- Peanut butter — 1 tbsp, about 16g
- Better Than Bouillon vegetable base — 2 tbsp, about 36g
- Vegetable broth — about 9 cups, 2.1L
- Soy sauce or tamari — 1 3/4 tbsp, about 26ml
- Rice vinegar — 3/4 tbsp, about 11ml
- Maple syrup — 1 tbsp + 3/4 tsp, about 19ml
- Mustard — 3/4 tbsp, about 11g
- Roasted sesame oil — 1 tbsp, about 15ml
- Salsa, for topping
- Olive oil
Spices / Pantry
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Cumin
- Coriander
- Smoked paprika
- Dried thyme
- Dried sage
- Dried rosemary
- Dried or fresh dill
- Ground cinnamon
- Taco seasoning
- Mediterranean seasoning
- Poultry seasoning
- Nutritional yeast
- Toasted sesame seeds
That should cover the full week with a few small leftovers of pantry items you can carry into the next week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan36
Week 2 Daily Meal Plan
Week 2
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
Oatmeal
Fresh
Lentils & Squash
Fresh
BBQ Tofu & Potatoes with Lemon Tahini Salad
Fresh
1750 Cal
108g P
2
Leftovers
Oatmeal
Fresh
BBQ Tofu
Leftover
Lentils & Squash
Leftover
1750 Cal
108g P
3
Transition
Blueberry Pie Smoothie
Fresh
Lentils & Squash
Leftover
BBQ Tofu, leftover from Day 1
Fresh
1750 Cal
114g P
4
Transition
Blueberry Pie Smoothie
Fresh
BBQ tofu and potatoes
Leftover
One Pot High Protein Taco Pasta
Fresh
1750 Cal
115g P
5
Transition
PB Toast & Smoothie
Fresh
Taco Pasta
Leftover
Mediterranean Chickpea & TVP Bowl
Fresh
1750 Cal
130g P
6
Fresh
Easy Fruit Smoothie
Fresh
Chickpea Wrap With Tzatziki
Fresh
One Pot Lentil Veggie Soup
Fresh
1750 Cal
106g P
7
Fresh
Tofu Breakfast wraps
Fresh
Lentil Soup
Leftover
Ginger Garlic Noodles
Fresh
1750 Cal
124g P
1750 Cal
Weekly avg calories
115g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan37
Week 2 · Day 1 breakfast · Oatmeal
Week 2 · Day 1 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan38
Week 2 · Day 1 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 2 · Day 1 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
3
Servings
583
Calories
38g
Protein
97g
Carbs
7g
Fat
Ingredients
- 3 ⅓ cups (653g)cooked lentils
- ½ cup (47g)dry TVP (textured vegetable protein)
- 2 ½ cups (375g)mixed vegetables (carrots, corn, green beans & peas)
- 3 ¼ cups (770ml)water
- 2 tbspBetter Than Bouillon (vegetable base)
- 1 tbspdried thyme
- 1 tbspdried sage
- 2 tspdried rosemary
- 2 tsponion powder
- 3 ½ cups (717g)cooked butternut squash
- Cheesy Cashew Sauce
- ⅓ cup (39g)raw cashews
- ⅓ cup (71ml)water
- 1 clovegarlic
- Juice of ½ lemon
- ¾ tsponion powder
- ¾ tspgarlic powder
- 3 tbspnutritional yeast
- ¼-½ tspsalt
- Pinchblack pepper
Directions
- 1Preheat oven to 350F In a large saucepan, add cooked lentils, bouillon, water, and all the herbs and spices. Cover and simmer on low for 25-30 minutes. Add dry TVP and the mixed frozen vegetables and simmer for another 10 minutes. Meanwhile, cut the butternut squash length wise and take out the seeds. Bake on a baking sheet until tender in the oven at 350F for about 45 minutes or until cooked through. For the sauce, blend all the Cheesy Cashew Sauce ingredients together until smooth and creamy, adding a splash of extra water if needed. Portion (in equal amounts) the lentil mixture and roasted squash into containers and drizzle with the sauce when ready to eat.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan39
Week 2 · Day 1 dinner · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 2 · Day 1 Recipes
DINNER
BBQ Tofu & Potatoes with Lemon Tahini Salad
4
Servings
583
Calories
30g
Protein
79g
Carbs
17g
Fat
Ingredients
- 1 ¾blocks (598g) extra firm tofu, sliced or cubed
- ¼ cup (70g)BBQ sauce
- 7 mediumsize potatoes, cut in half or cubed
Salad
- 2 ½ cups (87g)mixed greens
- ⅓ cup (26g)shredded purple cabbage
- ¾ mediumred bell pepper, chopped
Lemon Tahini Sauce
- 2 ½ tbspwater
- 3 ½ tbsptahini
- ¾ tspgarlic powder
- 1 ¾ tbsplemon juice
- ¾ tbspmustard
- ¾ tspmaple syrup
- Pinchsalt and pepper
Directions
- 1Cube the tofu or slice into thin strips and add to a large bowl with the BBQ sauce. Toss together until the tofu is well coated. Cut the potatoes in half or cube them into smaller pieces. On a large baking try, add the tofu and bake at 350F for 25-30 minutes or until golden and crisp. On a separate baking tray, cook the potatoes for 30 minutes at 350F. Cook until tender. Remove both tofu and potatoes from the oven when finished and let cool. In a small bowl, whisk all lemon tahini sauce ingredients together until smooth. Adjust the amount of water for desired consistency. Assemble meals in separate containers, making sure the portions are equal. Add mixed greens, cabbage, and bell pepper, then add tofu and potatoes. Drizzle with tahini sauce on top of the salad, and add extra BBQ sauce on the tofu and potatoes.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan40
Week 2 · Day 2 breakfast · Oatmeal
Week 2 · Day 2 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan41
Week 2 · Day 2 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 2 · Day 2 Recipes
LUNCH
BBQ Tofu & Potatoes with Lemon Tahini Salad
Leftover
1 serving of BBQ Tofu from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan42
Week 2 · Day 2 dinner · Lentils & Squash with Cheesy Cashew Sauce
Week 2 · Day 2 Recipes
DINNER
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan43
Week 2 · Day 3 breakfast · Blueberry Pie Smoothie
Week 2 · Day 3 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan44
Week 2 · Day 3 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 2 · Day 3 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan45
Week 2 · Day 3 dinner · BBQ Tofu, leftover from Day 1
Week 2 · Day 3 Recipes
DINNER
BBQ Tofu, leftover from Day 1
1
Servings
—
Calories
—
Protein
—
Carbs
—
Fat
Ingredients
Directions
Simnett Nutrition · 6 Week Easy Vegan Meal Plan46
Week 2 · Day 4 breakfast · Blueberry Pie Smoothie
Week 2 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan47
Week 2 · Day 4 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 2 · Day 4 Recipes
LUNCH
BBQ Tofu & Potatoes with Lemon Tahini Salad
Leftover
1 serving of BBQ tofu and potatoes, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan48
Week 2 · Day 4 dinner · One Pot High Protein Taco Pasta
Week 2 · Day 4 Recipes
DINNER
One Pot High Protein Taco Pasta
2
Servings
583
Calories
39g
Protein
91g
Carbs
11g
Fat
Ingredients
- Scant 1 cup (151g)Yves Veggie Ground (mexican flavour) or another type of veggie ground
- ½yellow onion, chopped
- 1 ½ cup (257g)cooked or canned black beans, drained and rinsed
- 2 tbsptaco seasoning (add more if using unflavoured veggie ground or another substitute)
- ½ cup (82g)frozen corn kernels
- 106g (3.7 oz) red lentil or legume pasta
- 2 ¾ cups (651ml)veggie broth or water
Toppings
- ½sliced avocado, Cilantro, Salsa, green onions
Directions
- 1Saute the chopped onion on medium heat until soft, then add veggie ground, beans, taco seasoning and corn. Saute together for 5-10 minutes, then add water and bring to a boil. When it's boiling, add the pasta and turn it down to a simmer, and cook for approx. 10 minutes or until pasta is cooked through. Portion equal amounts into containers and add avocado, as well as your favourite taco toppings (like cilantro, salsa, and green onions).
Simnett Nutrition · 6 Week Easy Vegan Meal Plan49
Week 2 · Day 5 breakfast · PB Toast & Smoothie
Week 2 · Day 5 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast!
Simnett Nutrition · 6 Week Easy Vegan Meal Plan50
Week 2 · Day 5 lunch · One Pot High Protein Taco Pasta
Week 2 · Day 5 Recipes
LUNCH
One Pot High Protein Taco Pasta
Leftover
1 serving of Taco Pasta, leftover from Day 4
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan51
Week 2 · Day 5 dinner · Mediterranean Chickpea & TVP Bowl Recipe
Week 2 · Day 5 Recipes
DINNER
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan52
Week 2 · Day 6 breakfast · Easy Fruit Smoothie
Week 2 · Day 6 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan53
Week 2 · Day 6 lunch · Chickpea Wrap With Tzatziki
Week 2 · Day 6 Recipes
LUNCH
Chickpea Wrap With Tzatziki
1
Servings
583
Calories
25g
Protein
83g
Carbs
20g
Fat
Ingredients
- 1 cup (152g)cooked chickpeas, drained and rinsed
- 1 tspcumin
- 1 tspcoriander
- 1 tspsmoked paprika
- Pinchsalt and pepper
Tzatziki sauce
- 1/2 cup (131g)dairy free yogurt
- juice of 1/2 a lemon
- 1 clovegarlic
- 1/4 cup (32g)cashews
- 2 tbspdried (or fresh) dill
- 1/4cucumber peeled and cubed
- Pinchsalt
Additional fresh veggies for wrap
- Sliced cherry tomatoes
- Chopped spinach
- Thinly sliced and red onion
- Olives, chopped
- 1 smalltortilla wrap or 1 small (4”) pita bread
Directions
- 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
- 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
- 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
- 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
- 5Add chickpea & veg mixture to a wrap or pita and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan54
Week 2 · Day 6 dinner · One Pot Lentil Veggie Soup
Week 2 · Day 6 Recipes
DINNER
One Pot Lentil Veggie Soup
2
Servings
583
Calories
40g
Protein
100g
Carbs
4g
Fat
Ingredients
- 2 largecarrots, chopped
- 1onion, chopped
- 2 stalkscelery, chopped
- 3 cloves (or more)garlic, chopped
- 2 ¾ tbsppoultry seasoning
- 2 ¼ cup (17 oz)canned fire roasted tomatoes
- ½ cup (96g)dry french lentils
- ⅓ cup (51g)dry quinoa
- ¾ cup (70g)Textured Vegetable Protein (TVP)
- 3 ¾ cups (828 ml)veggie broth
- ½ cup (80g)frozen peas (add after soup is cooked)
- Optional toppings: chopped green onions
Directions
- 1Saute chopped carrots and onion together (in a small amount of oil or water) until soft, then add celery and garlic. Saute for a few minutes before adding the rest of the ingredients, except frozen peas. Bring to a simmer and cook for approx. 20 minutes or until the lentils are tender and the quinoa is soft. Once the soup is done, add the peas and remove from the heat. Let cool and equally portion the soup into separate containers. Serve with a garnish of green onions.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan55
Week 2 · Day 7 breakfast · Tofu Breakfast wraps
Week 2 · Day 7 Recipes
BREAKFAST
Tofu Breakfast wraps
1
Servings
583
Calories
49g
Protein
61g
Carbs
19g
Fat
Ingredients
- ½block firm tofu
- 1/4red onion, diced
- 1/2green bell pepper, chopped
- 1 cup (77g)chopped mushrooms
- 2 smalltortillas
Tofu spice mix
- 1/2 tspsage
- 1/2 tspgarlic powder
- 1/2 tspcumin
- 1/2 tspsmoked paprika
- 1/2 tspdried rosemary
- 1/2 tspsalt
- 4 ½ tbspnutritional yeast
Optional toppings
- Salsa
- Chopped lettuce
- Herbs like chopped cilantro or parsley
Directions
- 1Sauté vegetables until soft
- 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
- 3Add to tortillas and add toppings.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan56
Week 2 · Day 7 lunch · One Pot Lentil Veggie Soup
Week 2 · Day 7 Recipes
LUNCH
One Pot Lentil Veggie Soup
Leftover
1 serving of Lentil Soup, Leftover from Day 6
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan57
Week 2 · Day 7 dinner · Ginger Garlic Noodles
Week 2 · Day 7 Recipes
DINNER
Ginger Garlic Noodles
2
Servings
583
Calories
35g
Protein
91g
Carbs
14g
Fat
Ingredients
- 1 tbsproasted sesame oil
- 3 clovesgarlic, minced
- 1thumb sized chunk of ginger, grated
- ¾ largered bell pepper, thinly sliced
- 1 largecarrot, grated
- 1 cup (160g)fresh snow peas
- ¾ cup (116g)frozen edamame
- 3 cup (662 ml)vegetable broth
- 7 oz (198g)legume pasta of your choice - I used spaghetti
Sauce
- 1 ¾ tbspsoy sauce
- ¾ tbsprice vinegar
- 1 tbspmaple syrup
- ¾ tsptoasted sesame seeds for garnish
- Chopped green onion for garnish
Directions
- 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
- 2Add the veggie broth and bring to a boil. Add the rest of the ingredients and simmer for approx. 10-12 minutes or until pasta is cooked through.
- 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
- 4Serve with toasted sesame seed and chopped green onion garnish. WEEK 3
Simnett Nutrition · 6 Week Easy Vegan Meal Plan58
Week 3 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 3
Simnett Nutrition · 6 Week Easy Vegan Meal Plan59
Week 3 Overview
Week 3
03
6 Week Easy Vegan Meal Plan
Week 3
105–140 g
Protein per day
~1,750 cal/day
Week 3 includes another balanced mix of high protein meals that are simple, filling, and easy to prepare ahead. Breakfasts include PB toast with a smoothie, protein oatmeal, blueberry pie smoothies, a fruit smoothie, and tofu scramble, while lunches and dinners feature meals like tofu frittata, lentils and squash, tofu with wild rice, chickpea wraps, and black beans with sweet potatoes. Each day provides 1500 calories and between 105-140g of protein, with leftovers used throughout the week to make meal prep easier and keep the plan practical. Recipes
Day 1 — Batch Cook Schedule
Breakfast
PB Toast & Smoothie
Lunch (Batch Cook)
Lentils & Squash with Cheesy Cashew Sauce
Dinner (Batch Cook)
Tofu Chickpea Frittata
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Leftovers
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
Simnett Nutrition · 6 Week Easy Vegan Meal Plan60
Week 3 Grocery
Week 3
Grocery List
Required Optional
Look this over before you start week 3, you probably have a lot of these items already in your pantry. I have included the amounts so you know how much you will need for each ingredient this week.
Produce
- 6 medium bananas
- 2 medium yellow or white onions
- 1 red onion
- 4 medium red bell peppers
- 3 large russet potatoes
- 3 large sweet potatoes
- 1 large butternut squash
- 1 small cucumber
- 1 small container cherry or grape tomatoes
- About 4 cups chopped mushrooms — roughly 300g
- Chopped spinach
- 1 small bunch green onions
- 1 bulb garlic
- 1 small piece fresh ginger
- 1 lemon
- 2 avocados
- Fresh parsley
- Chopped lettuce
Frozen
- Frozen blueberries — 2 1/2 cups, 350g
- Frozen fruit — 1 1/2 cups, 247g
- Frozen mixed vegetables — 2 1/2 cups, 375g
- Frozen broccoli — 2 1/4 cups, 218g
Protein / Refrigerated
- Firm tofu — 5 blocks
- Extra firm tofu — 3 blocks
- Soy milk — about 6 cups, 1.5L
- Dairy-free yogurt — 1/2 cup, 131g
- Vegan vanilla protein powder — 7 scoops worth
- Creatine — 3 scoops
Simnett Nutrition · 6 Week Easy Vegan Meal Plan61
Week 3 Grocery (cont.)
Week 3
Grocery List (cont.)
Required Optional
Canned / Dry Goods
- Cooked lentils — 3 1/3 cups, 653g
- TVP — 1/2 cup, 47g
- Chickpeas — about 4 1/2 cups cooked/drained, 738g, or 3 cans
- Black beans — 3 3/4 cups cooked/drained, 644g, or 3 cans
- Wild rice blend — 3/4 cup + 4 tsp dry, about 133g
- Rolled oats — 1 1/2 cups, 120g
- Medjool dates — 2 dates
- Bread — 2 slices
- Small tortilla wrap or pita — 1 wrap
- Raw cashews — about 2/3 cup, roughly 70g
- Hemp or chia seeds — 4 tbsp, roughly 40g
- Chopped olives
Sauces / Condiments
- Salsa — about 2 3/4 cups, roughly 650g
- Peanut butter — about 2 1/2 tbsp, roughly 40g
- Better Than Bouillon vegetable base — 2 tbsp, about 36g
- Soy sauce or tamari — 2 tbsp, about 30ml
- Rice vinegar — 1 1/2 tbsp, about 22ml
- Maple syrup — 1 1/2 tbsp, about 22ml
- Ketchup or hot sauce
Spices / Pantry
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Turmeric
- Chili powder
- Cumin
- Coriander
- Smoked paprika
- Dried thyme
- Dried sage
- Dried rosemary
- Dried or fresh dill
- Ground cinnamon
- Nutritional yeast
That should cover the full week with a few small leftovers of pantry items you can carry into the next week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan62
Week 3 Daily Meal Plan
Week 3
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
PB Toast & Smoothie
Fresh
Lentils & Squash
Fresh
Tofu Chickpea Frittata
Fresh
1750 Cal
129g P
2
Leftovers
Oatmeal
Fresh
Tofu Frittata
Leftover
Lentils & Squash
Leftover
1750 Cal
123g P
3
Leftovers
Oatmeal
Fresh
Lentils & Squash
Leftover
Tofu Frittata
Leftover
1750 Cal
123g P
4
Transition
Blueberry Pie Smoothie
Fresh
Tofu Frittata
Leftover
Tofu, Veggies, and Wild Rice
Fresh
1750 Cal
140g P
5
Transition
Blueberry Pie Smoothie
Fresh
Tofu & Wild rice
Leftover
Black bean and Sweet potato hash with salsa and avocado
Fresh
1750 Cal
119g P
6
Fresh
Easy Fruit Smoothie
Fresh
Tofu & Wild rice
Leftover
Black Beans & Sweet Potatoes
Leftover
1750 Cal
114g P
7
Fresh
Tofu Scramble
Fresh
Chickpea Wrap With Tzatziki
Fresh
Black Beans & Sweet Potatoes
Leftover
1750 Cal
105g P
1750 Cal
Weekly avg calories
122g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan63
Week 3 · Day 1 breakfast · PB Toast & Smoothie
Week 3 · Day 1 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast! Batch cook the following meals:
Simnett Nutrition · 6 Week Easy Vegan Meal Plan64
Week 3 · Day 1 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 3 · Day 1 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
3
Servings
583
Calories
38g
Protein
97g
Carbs
7g
Fat
Ingredients
- 3 ⅓ cups (653g)cooked lentils
- ½ cup (47g)dry TVP (textured vegetable protein)
- 2 ½ cups (375g)mixed vegetables (carrots, corn, green beans & peas)
- 3 ¼ cups (770ml)water
- 2 tbspBetter Than Bouillon (vegetable base)
- 1 tbspdried thyme
- 1 tbspdried sage
- 2 tspdried rosemary
- 2 tsponion powder
- 3 ½ cups (717g)cooked butternut squash
- Cheesy Cashew Sauce
- ⅓ cup (39g)raw cashews
- ⅓ cup (71ml)water
- 1 clovegarlic
- Juice of ½ lemon
- ¾ tsponion powder
- ¾ tspgarlic powder
- 3 tbspnutritional yeast
- ¼-½ tspsalt
- Pinchblack pepper
Directions
- 1Preheat oven to 350F In a large saucepan, add cooked lentils, bouillon, water, and all the herbs and spices. Cover and simmer on low for 25-30 minutes. Add dry TVP and the mixed frozen vegetables and simmer for another 10 minutes. Meanwhile, cut the butternut squash length wise and take out the seeds. Bake on a baking sheet until tender in the oven at 350F for about 45 minutes or until cooked through. For the sauce, blend all the Cheesy Cashew Sauce ingredients together until smooth and creamy, adding a splash of extra water if needed. Portion (in equal amounts) the lentil mixture and roasted squash into containers and drizzle with the sauce when ready to eat.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan65
Week 3 · Day 1 dinner · Tofu Chickpea Frittata
Week 3 · Day 1 Recipes
DINNER
Tofu Chickpea Frittata
5
Servings
583
Calories
45g
Protein
63g
Carbs
20g
Fat
Ingredients
- 3 ½blocks tofu, chopped
- 3 ½ cups (586g)chickpeas, drained and rinsed
- 1 ¼ cup (296ml)water
- 3 cupsor 2 ¼ large russet potatoes, chopped
- ½onion, chopped
- 1 ½ cups (108g)mushrooms, chopped
- 1 cup (60g)fresh parsley
- 12cherry tomatoes, chopped
- 1 mediumred bell pepper, chopped
- 3 ½ stalksgreen onion, chopped
- 3/4 cup (194g)salsa
- 1 ¼ tbsponion powder
- 2 ¼ tspgarlic powder
- 1 tspturmeric powder
- ¼-½ tsp salt
- 1 tspblack pepper
- 1 ¼ cup (323g)salsa, to add after
Directions
- 1Preheat the oven to 375F.
- 2Add tofu, chickpeas, water, onion powder, garlic powder, turmeric, salt, pepper, and salsa to a food processor or blender. Blend until mostly smooth.
- 3Stir in the chopped potatoes, onion, mushrooms, parsley, red bell pepper, and green onion.
- 4Pour the mixture into a large baking dish lined with parchment paper or lightly greased.
- 5Bake for about 45-60 minutes, or until the frittata is set and lightly golden on top.
- 6Let cool slightly before slicing into 5 servings.
- 7Serve with the remaining salsa on top.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan66
Week 3 · Day 2 breakfast · Oatmeal
Week 3 · Day 2 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan67
Week 3 · Day 2 lunch · Tofu Chickpea Frittata
Week 3 · Day 2 Recipes
LUNCH
Tofu Chickpea Frittata
Leftover
1 serving of Tofu Frittata from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan68
Week 3 · Day 2 dinner · Lentils & Squash with Cheesy Cashew Sauce
Week 3 · Day 2 Recipes
DINNER
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan69
Week 3 · Day 3 breakfast · Oatmeal
Week 3 · Day 3 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan70
Week 3 · Day 3 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 3 · Day 3 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan71
Week 3 · Day 3 dinner · Tofu Chickpea Frittata
Week 3 · Day 3 Recipes
DINNER
Tofu Chickpea Frittata
Leftover
1 serving of Tofu Frittata, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan72
Week 3 · Day 4 breakfast · Blueberry Pie Smoothie
Week 3 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan73
Week 3 · Day 4 lunch · Tofu Chickpea Frittata
Week 3 · Day 4 Recipes
LUNCH
Tofu Chickpea Frittata
Leftover
1 serving of Tofu Frittata, leftover from Day 1, freeze any remaining pieces if you haven't already.
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan74
Week 3 · Day 4 dinner · Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Week 3 · Day 4 Recipes
DINNER
Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
3
Servings
583
Calories
49g
Protein
52g
Carbs
24g
Fat
Ingredients
Tofu and marinade
- 2 ½blocks of extra firm tofu, cubed
- ½ tbsptamari or soy sauce
- ½ tbsprice vinegar
- ½ tbspmaple syrup
- ½ tspgarlic powder
- ½ tsponion powder
- Pinchblack pepper
Veggies
- 2 ¼ cups (218g)frozen broccoli
Rice
- ¾ cup (120g)+ 4 tsp wild rice blend (or rice of choice)
- 1 ¾ cups (414 ml)water
Sauce
- 1 ½ tbspnatural peanut butter
- 1 ½ tbsptamari or soy sauce
- 1 ¾ tbspgrated fresh ginger
- 1 clovegarlic, peeled
- 1 tbsprice vinegar
- 1 tbspmaple syrup
- 3-4 tbspwater (or more if needed)
Directions
- 1Preheat the oven to 400F. Cube tofu and mix together with the marinade. Place on a sheet pan and bake for approx. 30 minutes. Make sure to flip tofu over half way so it cooks evenly.
- 2Put the frozen broccoli on a sheet pan and cook for approx. 20 minutes or until cooked through.
- 3Cook rice for approx. 45 minutes or until done (if you are using white or brown rice, cook according to package instructions)
- 4Blend sauce ingredients together until smooth.
- 5Remove everything from the oven when cooked and let cool. Portion evenly into containers and pour sauce on top. Let cool before putting in the fridge or freezer.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan75
Week 3 · Day 5 breakfast · Blueberry Pie Smoothie
Week 3 · Day 5 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan76
Week 3 · Day 5 lunch · Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Week 3 · Day 5 Recipes
LUNCH
Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Leftover
1 serving of Tofu & Wild rice, leftover from Day 4
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan77
Week 3 · Day 5 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 3 · Day 5 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
3
Servings
583
Calories
24g
Protein
103g
Carbs
10g
Fat
Ingredients
Black beans and sweet potato mix
- 2 ½ largesweet potatoes, chopped
- 1 ½ largeonion, chopped
- 2 ½bell peppers, chopped
- 6 largemushrooms, chopped
- 3 ¾ cups (644g)black beans, drained and rinsed
- ¾ tbspgarlic powder
- ¾ tbsponion powder
- 2 tspsmoked paprika
- Pinchsalt
- Pinchblack pepper
Add ons
- Salsa, on top
- 1 ¼avocado
Directions
- 1Preheat the oven to 400F. Chop vegetables and sweet potatoes and drain and rinse black beans. Place chopped veggies and sweet potatoes in large bowls. Put beans in a separate bowl.
- 2Mix together spices in a small bowl and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx. 30-35 minutes. Remove from the oven and add the black beans and bake for an additional 15-20 more minutes.
- 3Remove the veggies and black beans from the oven and let cook before adding equal amounts to separate containers. Add a generous amount of salsa on top, and before eating the meal, add ⅓ sliced avocado. Do not add the avocado until the day of eating since it will brown and possibly mold.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan78
Week 3 · Day 6 breakfast · Easy Fruit Smoothie
Week 3 · Day 6 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan79
Week 3 · Day 6 lunch · Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Week 3 · Day 6 Recipes
LUNCH
Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce
Leftover
1 serving of Tofu & Wild rice, leftover from day 4
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan80
Week 3 · Day 6 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 3 · Day 6 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
Leftover
1 serving of Black Beans & Sweet Potatoes, leftover from day 5
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan81
Week 3 · Day 7 breakfast · Tofu Scramble
Week 3 · Day 7 Recipes
BREAKFAST
Tofu Scramble
1
Servings
583
Calories
56g
Protein
43g
Carbs
25g
Fat
Ingredients
- 1 ⅓ cups (328g)firm tofu, crumbled
- 1/2 cup (97g)chopped red onion
- 1⁄2 cup (35g)chopped mushrooms
- 1/2 cup (75g)chopped red pepper
Spice blend
- 1⁄4 tspchili powder
- 1⁄2 tspcumin
- 1⁄2 tspturmeric
- 1⁄2 tspgarlic powder
- 3 tspnutritional yeast
- 1 piecebread, toasted
- Ketchup or hot sauce (optional)
Directions
- 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
- 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
- 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
- 4When tofu is heated all the way through, remove the frying pan from heat and serve the tofu scramble hot, with toast on the side. Add ketchup or hot sauce if you want. This also goes great with a green salad.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan82
Week 3 · Day 7 lunch · Chickpea Wrap With Tzatziki
Week 3 · Day 7 Recipes
LUNCH
Chickpea Wrap With Tzatziki
1
Servings
583
Calories
25g
Protein
83g
Carbs
20g
Fat
Ingredients
- 1 cup (152g)cooked chickpeas, drained and rinsed
- 1 tspcumin
- 1 tspcoriander
- 1 tspsmoked paprika
- Pinchsalt and pepper
Tzatziki sauce
- 1/2 cup (131g)dairy free yogurt
- juice of 1/2 a lemon
- 1 clovegarlic
- 1/4 cup (32g)cashews
- 2 tbspdried (or fresh) dill
- 1/4cucumber peeled and cubed
- Pinchsalt
Additional fresh veggies for wrap
- Sliced cherry tomatoes
- Chopped spinach
- Thinly sliced and red onion
- Olives, chopped
- 1 smalltortilla wrap or 1 small (4”) pita bread
Directions
- 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
- 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
- 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
- 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
- 5Add chickpea & veg mixture to a wrap or pita and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan83
Week 3 · Day 7 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 3 · Day 7 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
Leftover
1 serving of Black Beans & Sweet Potatoes, leftover from day 5
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan84
Week 4 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 4
Simnett Nutrition · 6 Week Easy Vegan Meal Plan85
Week 4 Overview
Week 4
04
6 Week Easy Vegan Meal Plan
Week 4
102–126 g
Protein per day
~1,750 cal/day
Week 4 includes a nice variety of meals that are easy to prepare and repeat throughout the week. Breakfasts include protein oatmeal, blueberry pie smoothies, PB toast with a smoothie, a fruit smoothie, and tofu wraps, while lunches and dinners feature filling meals like lentil vegetable soup, BBQ tofu, chickpea veggie stir fry, lentil pasta, chickpea and TVP bowls, and a chickpea wrap. Each day provides 1750 calories and between 102-126g of protein, with leftovers used throughout the week to keep meal prep easy.
Day 1 — Batch Cook Schedule
Breakfast
Oatmeal
Lunch (Batch Cook)
One Pot Lentil Veggie Soup
Dinner (Batch Cook)
BBQ Tofu & Potatoes with Lemon Tahini Salad
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Transition
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
Simnett Nutrition · 6 Week Easy Vegan Meal Plan86
Week 4 Daily Meal Plan
Week 4
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
Oatmeal
Fresh
One Pot Lentil Veggie Soup
Fresh
BBQ Tofu & Potatoes with Lemon Tahini Salad
Fresh
1750 Cal
110g P
2
Leftovers
Oatmeal
Fresh
BBQ Tofu
Leftover
Lentil Veggie Soup
Leftover
1750 Cal
110g P
3
Transition
Blueberry Pie Smoothie
Fresh
BBQ Tofu
Leftover
Mediterranean Chickpea & TVP Bowl
Fresh
1750 Cal
121g P
4
Transition
Blueberry Pie Smoothie
Fresh
BBQ Tofu
Leftover
Chickpea and Veggie stir fry
Fresh
1750 Cal
102g P
5
Transition
PB Toast & Smoothie
Fresh
Chickpea Veggie Stirfry
Leftover
Lentil Sauce with pasta
Fresh
1750 Cal
112g P
6
Fresh
Easy Fruit Smoothie
Fresh
Lentil Pasta
Leftover
Mediterranean Chickpea & TVP Bowl
Fresh
1750 Cal
126g P
7
Fresh
Tofu Breakfast wraps
Fresh
Chickpea Wrap With Tzatziki
Fresh
Lentil Pasta
Leftover
1750 Cal
114g P
1750 Cal
Weekly avg calories
114g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan87
Week 4 · Day 1 breakfast · Oatmeal
Week 4 · Day 1 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats. Batch cook the following meals:
Simnett Nutrition · 6 Week Easy Vegan Meal Plan88
Week 4 · Day 1 lunch · One Pot Lentil Veggie Soup
Week 4 · Day 1 Recipes
LUNCH
One Pot Lentil Veggie Soup
2
Servings
583
Calories
40g
Protein
100g
Carbs
4g
Fat
Ingredients
- 2 largecarrots, chopped
- 1onion, chopped
- 2 stalkscelery, chopped
- 3 cloves (or more)garlic, chopped
- 2 ¾ tbsppoultry seasoning
- 2 ¼ cup (17 oz)canned fire roasted tomatoes
- ½ cup (96g)dry french lentils
- ⅓ cup (51g)dry quinoa
- ¾ cup (70g)Textured Vegetable Protein (TVP)
- 3 ¾ cups (828 ml)veggie broth
- ½ cup (80g)frozen peas (add after soup is cooked)
- Optional toppings: chopped green onions
Directions
- 1Saute chopped carrots and onion together (in a small amount of oil or water) until soft, then add celery and garlic. Saute for a few minutes before adding the rest of the ingredients, except frozen peas. Bring to a simmer and cook for approx. 20 minutes or until the lentils are tender and the quinoa is soft. Once the soup is done, add the peas and remove from the heat. Let cool and equally portion the soup into separate containers. Serve with a garnish of green onions.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan89
Week 4 · Day 1 dinner · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 4 · Day 1 Recipes
DINNER
BBQ Tofu & Potatoes with Lemon Tahini Salad
4
Servings
583
Calories
30g
Protein
79g
Carbs
17g
Fat
Ingredients
- 1 ¾blocks (598g) extra firm tofu, sliced or cubed
- ¼ cup (70g)BBQ sauce
- 7 mediumsize potatoes, cut in half or cubed
Salad
- 2 ½ cups (87g)mixed greens
- ⅓ cup (26g)shredded purple cabbage
- ¾ mediumred bell pepper, chopped
Lemon Tahini Sauce
- 2 ½ tbspwater
- 3 ½ tbsptahini
- ¾ tspgarlic powder
- 1 ¾ tbsplemon juice
- ¾ tbspmustard
- ¾ tspmaple syrup
- Pinchsalt and pepper
Directions
- 1Cube the tofu or slice into thin strips and add to a large bowl with the BBQ sauce. Toss together until the tofu is well coated. Cut the potatoes in half or cube them into smaller pieces. On a large baking try, add the tofu and bake at 350F for 25-30 minutes or until golden and crisp. On a separate baking tray, cook the potatoes for 30 minutes at 350F. Cook until tender. Remove both tofu and potatoes from the oven when finished and let cool. In a small bowl, whisk all lemon tahini sauce ingredients together until smooth. Adjust the amount of water for desired consistency. Assemble meals in separate containers, making sure the portions are equal. Add mixed greens, cabbage, and bell pepper, then add tofu and potatoes. Drizzle with tahini sauce on top of the salad, and add extra BBQ sauce on the tofu and potatoes.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan90
Week 4 · Day 2 breakfast · Oatmeal
Week 4 · Day 2 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan91
Week 4 · Day 2 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 4 · Day 2 Recipes
LUNCH
BBQ Tofu & Potatoes with Lemon Tahini Salad
Leftover
1 serving of BBQ Tofu from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan92
Week 4 · Day 2 dinner · One Pot Lentil Veggie Soup
Week 4 · Day 2 Recipes
DINNER
One Pot Lentil Veggie Soup
Leftover
1 serving of Lentil Veggie Soup, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan93
Week 4 · Day 3 breakfast · Blueberry Pie Smoothie
Week 4 · Day 3 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan94
Week 4 · Day 3 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 4 · Day 3 Recipes
LUNCH
BBQ Tofu & Potatoes with Lemon Tahini Salad
Leftover
1 serving of BBQ Tofu, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan95
Week 4 · Day 3 dinner · Mediterranean Chickpea & TVP Bowl Recipe
Week 4 · Day 3 Recipes
DINNER
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan96
Week 4 · Day 4 breakfast · Blueberry Pie Smoothie
Week 4 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan97
Week 4 · Day 4 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
Week 4 · Day 4 Recipes
LUNCH
BBQ Tofu & Potatoes with Lemon Tahini Salad
Leftover
1 serving of BBQ Tofu, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan98
Week 4 · Day 4 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 4 · Day 4 Recipes
DINNER
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
3
Servings
583
Calories
26g
Protein
94g
Carbs
12g
Fat
Ingredients
- 2 ¾ cups (417g)cooked chickpeas, drained and rinsed
- 1 ¼ cups (167g)frozen peas
- 2 mediumcarrots, grated
- 2 tspgarlic powder
- 2 tsponion powder
- Pinchsalt
- Pinchblack pepper
- ½ mediumcucumber, chopped
- 10grape or cherry tomatoes, chopped
Quinoa
- 1 cup (170g)dry quinoa
- 2 cups (474 ml)water
Sauce
- ¼ cup (40g)hemp seeds
- ½ tbspmustard
- ½lemon, juiced
- ½ tbspmaple syrup
- ½ tbspdried dill
- ½ tspgarlic powder
- ½ tsponion powder
- Pinchsalt
- ¼ cup (60 ml)water
Directions
- 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
- 2Chop the cucumber and tomatoes and set aside.
- 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
- 4Blend the sauce ingredients together until smooth.
- 5Put stir fry, quinoa and veggies in equal portions in separate containers and pour the sauce over top. Let cool before putting in the fridge or freezer.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan99
Week 4 · Day 5 breakfast · PB Toast & Smoothie
Week 4 · Day 5 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast!
Simnett Nutrition · 6 Week Easy Vegan Meal Plan100
Week 4 · Day 5 lunch · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 4 · Day 5 Recipes
LUNCH
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Leftover
1 serving of Chickpea Veggie Stirfry, leftover from Day 4
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan101
Week 4 · Day 5 dinner · Lentil Sauce with pasta
Week 4 · Day 5 Recipes
DINNER
Lentil Sauce with pasta
3
Servings
583
Calories
40g
Protein
105g
Carbs
3g
Fat
Ingredients
- ⅔ cup (128g)white or yellow onion, diced
- 1 ¼ cup (137g)grated carrot
- ⅔ cup (60g)chopped red bell pepper
- 2 ½ cups (494g)cooked or canned french (or green/red) lentils, drained and rinsed
- 2 ½ cups (52g)chopped kale
Sauce
- 2 ½ largegarlic cloves
- ⅔ cup (128g)diced onion
- 2 ½ tbspfresh basil, chopped (or 2 tsp dried)
- 2 ½ tbspfresh parsley, chopped*
- 2 cups (490ml)tomato sauce
- *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
Pasta
- 237g (8.3 oz) Lentil pasta, legume pasta, or wheat pasta
Directions
- 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
- 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
- 3Add equal portions to separate containers and add parsley garnish on top.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan102
Week 4 · Day 6 breakfast · Easy Fruit Smoothie
Week 4 · Day 6 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan103
Week 4 · Day 6 lunch · Lentil Sauce with pasta
Week 4 · Day 6 Recipes
LUNCH
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from day 5
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan104
Week 4 · Day 6 dinner · Mediterranean Chickpea & TVP Bowl Recipe
Week 4 · Day 6 Recipes
DINNER
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan105
Week 4 · Day 7 breakfast · Tofu Breakfast wraps
Week 4 · Day 7 Recipes
BREAKFAST
Tofu Breakfast wraps
1
Servings
583
Calories
49g
Protein
61g
Carbs
19g
Fat
Ingredients
- ½block firm tofu
- 1/4red onion, diced
- 1/2green bell pepper, chopped
- 1 cup (77g)chopped mushrooms
- 2 smalltortillas
Tofu spice mix
- 1/2 tspsage
- 1/2 tspgarlic powder
- 1/2 tspcumin
- 1/2 tspsmoked paprika
- 1/2 tspdried rosemary
- 1/2 tspsalt
- 4 ½ tbspnutritional yeast
Optional toppings
- Salsa
- Chopped lettuce
- Herbs like chopped cilantro or parsley
Directions
- 1Sauté vegetables until soft
- 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
- 3Add to tortillas and add toppings.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan106
Week 4 · Day 7 lunch · Chickpea Wrap With Tzatziki
Week 4 · Day 7 Recipes
LUNCH
Chickpea Wrap With Tzatziki
1
Servings
583
Calories
25g
Protein
83g
Carbs
20g
Fat
Ingredients
- 1 cup (152g)cooked chickpeas, drained and rinsed
- 1 tspcumin
- 1 tspcoriander
- 1 tspsmoked paprika
- Pinchsalt and pepper
Tzatziki sauce
- 1/2 cup (131g)dairy free yogurt
- juice of 1/2 a lemon
- 1 clovegarlic
- 1/4 cup (32g)cashews
- 2 tbspdried (or fresh) dill
- 1/4cucumber peeled and cubed
- Pinchsalt
Additional fresh veggies for wrap
- Sliced cherry tomatoes
- Chopped spinach
- Thinly sliced and red onion
- Olives, chopped
- 1 smalltortilla wrap or 1 small (4”) pita bread
Directions
- 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
- 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
- 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
- 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
- 5Add chickpea & veg mixture to a wrap or pita and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan107
Week 4 · Day 7 dinner · Lentil Sauce with pasta
Week 4 · Day 7 Recipes
DINNER
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from day 5
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan108
Week 5 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 5
Simnett Nutrition · 6 Week Easy Vegan Meal Plan109
Week 5 Overview
Week 5
05
6 Week Easy Vegan Meal Plan
Week 5
105–127 g
Protein per day
~1,750 cal/day
Week 5 includes a hearty mix of meals that are simple and filling. Breakfasts include PB toast with a smoothie, protein oatmeal, blueberry pie smoothies, and tofu scramble, while lunches and dinners feature satisfying meals like lentils and squash, taco pasta, tofu “egg” salad sandwiches, ginger garlic noodles, black beans and sweet potatoes, chickpea wraps, and chickpea and TVP bowls. Each day provides 1750 calories and between 105-127g of protein, with leftovers used throughout the week to keep the plan practical and easy to follow.
Day 1 — Batch Cook Schedule
Breakfast
PB Toast & Smoothie
Lunch (Batch Cook)
Lentils & Squash with Cheesy Cashew Sauce
Dinner (Batch Cook)
One Pot High Protein Taco Pasta
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Transition
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
Simnett Nutrition · 6 Week Easy Vegan Meal Plan110
Week 5 Grocery
Week 5
Grocery List
Required Optional
Look this over before you start week 5, you probably have a lot of these items already in your pantry. I have included the amounts so you know how much you will need for each ingredient this week.
Produce
- 6 medium bananas
- 2 medium yellow or white onions
- 2 red onions
- 4 medium red bell peppers
- 1 large carrot
- 3 large sweet potatoes
- 1 large butternut squash
- 1 small potato
- 2 large cucumbers
- 4 medium tomatoes
- 1 small container cherry or grape tomatoes
- About 4 cups chopped mushrooms — roughly 300g
- Chopped spinach
- 1 celery stalk
- 1 small bunch green onions
- 1 bulb garlic
- 1 small piece fresh ginger
- 3 lemons
- 1 cup fresh snow peas — 160g
- 2 avocados
- Cilantro
Frozen
- Frozen blueberries — 2 1/2 cups, 350g
- Frozen mixed vegetables — 2 1/2 cups, 375g
- Frozen corn — 1/2 cup, 82g
- Frozen edamame — 3/4 cup, 116g
Protein / Refrigerated
- Firm tofu — 2 blocks
- Soft tofu — 1 block
- Soy milk — about 6 1/2 cups, 1.6L
- Dairy-free yogurt — 1/2 cup, 131g
- Vegan vanilla protein powder — 7 scoops worth
- Creatine — 2 scoops
- Veggie ground — scant 1 cup, 151g
Simnett Nutrition · 6 Week Easy Vegan Meal Plan111
Week 5 Grocery (cont.)
Week 5
Grocery List (cont.)
Required Optional
Canned / Dry Goods
- Cooked lentils — 3 1/3 cups, 653g
- TVP — about 1 1/2 cups, 141g
- Chickpeas — about 3 1/2 cups cooked/drained, 560g, or 3 cans
- Black beans — about 5 1/4 cups cooked/drained, 901g, or 4 cans
- Red lentil or legume pasta — about 10.7 oz dry, 304g
- Rolled oats — 1 1/2 cups, 120g
- Medjool dates — 2 dates
- Bread — 5 slices
- Small tortilla wrap or pita — 1 wrap
- Raw cashews — about 2/3 cup, roughly 70g
- Hemp or chia seeds — 2 tbsp, roughly 20g
- Dill pickles — 2 tbsp chopped, about 20g
- Chopped olives
Sauces / Condiments
- Salsa — about 3/4 cup, 180g, plus optional extra for topping
- Peanut butter — 2 tbsp, about 32g
- Better Than Bouillon vegetable base — 2 tbsp, about 36g
- Vegetable broth — about 5 3/4 cups, 1.3L
- Soy sauce or tamari — 1 3/4 tbsp, about 26ml
- Rice vinegar — 3/4 tbsp, about 11ml
- Maple syrup — 1 tbsp, about 15ml
- Dijon mustard — 1/2 tbsp, about 8g
- Roasted sesame oil — 1 tbsp, about 15ml
- Ketchup or hot sauce
- Olive oil
Spices / Pantry
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Turmeric
- Chili powder
- Cumin
- Coriander
- Smoked paprika
- Dried thyme
- Dried sage
- Dried rosemary
- Dried or fresh dill
- Ground cinnamon
- Taco seasoning
- Mediterranean seasoning
- Nutritional yeast
- Toasted sesame seeds
- Kala namak
That should cover the full week with a few small leftovers of pantry items you can carry into the next week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan112
Week 5 Daily Meal Plan
Week 5
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
PB Toast & Smoothie
Fresh
Lentils & Squash
Fresh
One Pot High Protein Taco Pasta
Fresh
1750 Cal
123g P
2
Leftovers
Oatmeal
Fresh
Taco Pasta
Leftover
Lentils & Squash
Leftover
1750 Cal
117g P
3
Transition
Oatmeal
Fresh
Lentils & Squash
Leftover
Mediterranean Chickpea & TVP Bowl
Fresh
1750 Cal
123g P
4
Transition
Blueberry Pie Smoothie
Fresh
Tofu ‘egg’ salad
Fresh
Ginger Garlic Noodles
Fresh
1750 Cal
127g P
5
Transition
Blueberry Pie Smoothie
Fresh
Ginger Garlic Noodles
Leftover
Black bean and Sweet potato hash with salsa and avocado
Fresh
1750 Cal
105g P
6
Fresh
Tofu Scramble
Fresh
Black Beans & Sweet Potatoes
Leftover
Chickpea Wrap With Tzatziki
Fresh
1750 Cal
105g P
7
Fresh
PB Toast & Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Black Beans & Sweet Potatoes
Leftover
1750 Cal
115g P
1750 Cal
Weekly avg calories
116g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan113
Week 5 · Day 1 breakfast · PB Toast & Smoothie
Week 5 · Day 1 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast! Batch cook the following meals:
Simnett Nutrition · 6 Week Easy Vegan Meal Plan114
Week 5 · Day 1 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 5 · Day 1 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
3
Servings
583
Calories
38g
Protein
97g
Carbs
7g
Fat
Ingredients
- 3 ⅓ cups (653g)cooked lentils
- ½ cup (47g)dry TVP (textured vegetable protein)
- 2 ½ cups (375g)mixed vegetables (carrots, corn, green beans & peas)
- 3 ¼ cups (770ml)water
- 2 tbspBetter Than Bouillon (vegetable base)
- 1 tbspdried thyme
- 1 tbspdried sage
- 2 tspdried rosemary
- 2 tsponion powder
- 3 ½ cups (717g)cooked butternut squash
- Cheesy Cashew Sauce
- ⅓ cup (39g)raw cashews
- ⅓ cup (71ml)water
- 1 clovegarlic
- Juice of ½ lemon
- ¾ tsponion powder
- ¾ tspgarlic powder
- 3 tbspnutritional yeast
- ¼-½ tspsalt
- Pinchblack pepper
Directions
- 1Preheat oven to 350F In a large saucepan, add cooked lentils, bouillon, water, and all the herbs and spices. Cover and simmer on low for 25-30 minutes. Add dry TVP and the mixed frozen vegetables and simmer for another 10 minutes. Meanwhile, cut the butternut squash length wise and take out the seeds. Bake on a baking sheet until tender in the oven at 350F for about 45 minutes or until cooked through. For the sauce, blend all the Cheesy Cashew Sauce ingredients together until smooth and creamy, adding a splash of extra water if needed. Portion (in equal amounts) the lentil mixture and roasted squash into containers and drizzle with the sauce when ready to eat.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan115
Week 5 · Day 1 dinner · One Pot High Protein Taco Pasta
Week 5 · Day 1 Recipes
DINNER
One Pot High Protein Taco Pasta
2
Servings
583
Calories
39g
Protein
91g
Carbs
11g
Fat
Ingredients
- Scant 1 cup (151g)Yves Veggie Ground (mexican flavour) or another type of veggie ground
- ½yellow onion, chopped
- 1 ½ cup (257g)cooked or canned black beans, drained and rinsed
- 2 tbsptaco seasoning (add more if using unflavoured veggie ground or another substitute)
- ½ cup (82g)frozen corn kernels
- 106g (3.7 oz) red lentil or legume pasta
- 2 ¾ cups (651ml)veggie broth or water
Toppings
- ½sliced avocado, Cilantro, Salsa, green onions
Directions
- 1Saute the chopped onion on medium heat until soft, then add veggie ground, beans, taco seasoning and corn. Saute together for 5-10 minutes, then add water and bring to a boil. When it's boiling, add the pasta and turn it down to a simmer, and cook for approx. 10 minutes or until pasta is cooked through. Portion equal amounts into containers and add avocado, as well as your favourite taco toppings (like cilantro, salsa, and green onions).
Simnett Nutrition · 6 Week Easy Vegan Meal Plan116
Week 5 · Day 2 breakfast · Oatmeal
Week 5 · Day 2 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan117
Week 5 · Day 2 lunch · One Pot High Protein Taco Pasta
Week 5 · Day 2 Recipes
LUNCH
One Pot High Protein Taco Pasta
Leftover
1 serving of Taco Pasta from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan118
Week 5 · Day 2 dinner · Lentils & Squash with Cheesy Cashew Sauce
Week 5 · Day 2 Recipes
DINNER
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan119
Week 5 · Day 3 breakfast · Oatmeal
Week 5 · Day 3 Recipes
BREAKFAST
Oatmeal
1
Servings
583
Calories
40g
Protein
81g
Carbs
10g
Fat
Ingredients
- ⅓banana, peeled
- ¾ cup (177 ml)water
- 1pitted medjool date
- ¾ cup (60g)rolled oats
- ½-1 tspcinnamon (optional)
- Pinchsalt
Protein Milk
- ⅓ripe banana, peeled
- ¾ cup (183 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1To make the oatmeal, blend together half a banana, medjool date, water, pinch of salt and cinnamon. Add to a small saucepan with the rolled oats and cook on medium heat until the oats are cooked through and thick. Place in a bowl.
- 2Blend together the other half of the banana with soy milk and protein powder. Pour over cooked oats.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan120
Week 5 · Day 3 lunch · Lentils & Squash with Cheesy Cashew Sauce
Week 5 · Day 3 Recipes
LUNCH
Lentils & Squash with Cheesy Cashew Sauce
Leftover
1 serving of Lentils & Squash, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan121
Week 5 · Day 3 dinner · Mediterranean Chickpea & TVP Bowl Recipe
Week 5 · Day 3 Recipes
DINNER
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan122
Week 5 · Day 4 breakfast · Blueberry Pie Smoothie
Week 5 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan123
Week 5 · Day 4 lunch · Tofu ‘egg’ salad
Week 5 · Day 4 Recipes
LUNCH
Tofu ‘egg’ salad
1
Servings
583
Calories
46g
Protein
68g
Carbs
18g
Fat
Ingredients
- ½block soft tofu
- ½block firm tofu
- 1⁄2 cup (132g)cooked potatoes, chopped
- 2 tbspdill pickle
- ½ tbspdijon mustard
- 2 tbspgreen onion, chopped
- ¼ cup (25g)celery, chopped
- ¼ tspblack pepper
- ½ tsponion powder
- ¼ tspturmeric powder
- Pinchsalt
- 2 piecesbread, toasted
- Optional: for a more eggy flavour, try adding ½ tsp of kala namak salt. You can also add fresh herbs like 1 tbsp of fresh dill.
Directions
- 1Crumble the tofu in a medium sized bowl and add the rest of the ingredients, mixing well. Enjoy as an open face sandwich.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan124
Week 5 · Day 4 dinner · Ginger Garlic Noodles
Week 5 · Day 4 Recipes
DINNER
Ginger Garlic Noodles
2
Servings
583
Calories
35g
Protein
91g
Carbs
14g
Fat
Ingredients
- 1 tbsproasted sesame oil
- 3 clovesgarlic, minced
- 1thumb sized chunk of ginger, grated
- ¾ largered bell pepper, thinly sliced
- 1 largecarrot, grated
- 1 cup (160g)fresh snow peas
- ¾ cup (116g)frozen edamame
- 3 cup (662 ml)vegetable broth
- 7 oz (198g)legume pasta of your choice - I used spaghetti
Sauce
- 1 ¾ tbspsoy sauce
- ¾ tbsprice vinegar
- 1 tbspmaple syrup
- ¾ tsptoasted sesame seeds for garnish
- Chopped green onion for garnish
Directions
- 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
- 2Add the veggie broth and bring to a boil. Add the rest of the ingredients and simmer for approx. 10-12 minutes or until pasta is cooked through.
- 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
- 4Serve with toasted sesame seed and chopped green onion garnish.
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Week 5 · Day 5 breakfast · Blueberry Pie Smoothie
Week 5 · Day 5 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
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Week 5 · Day 5 lunch · Ginger Garlic Noodles
Week 5 · Day 5 Recipes
LUNCH
Ginger Garlic Noodles
Leftover
1 serving of Ginger Garlic Noodles, leftover from Day 4
See original recipe on the Lunch page earlier this week.
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Week 5 · Day 5 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 5 · Day 5 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
3
Servings
583
Calories
24g
Protein
103g
Carbs
10g
Fat
Ingredients
Black beans and sweet potato mix
- 2 ½ largesweet potatoes, chopped
- 1 ½ largeonion, chopped
- 2 ½bell peppers, chopped
- 6 largemushrooms, chopped
- 3 ¾ cups (644g)black beans, drained and rinsed
- ¾ tbspgarlic powder
- ¾ tbsponion powder
- 2 tspsmoked paprika
- Pinchsalt
- Pinchblack pepper
Add ons
- Salsa, on top
- 1 ¼avocado
Directions
- 1Preheat the oven to 400F. Chop vegetables and sweet potatoes and drain and rinse black beans. Place chopped veggies and sweet potatoes in large bowls. Put beans in a separate bowl.
- 2Mix together spices in a small bowl and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx. 30-35 minutes. Remove from the oven and add the black beans and bake for an additional 15-20 more minutes.
- 3Remove the veggies and black beans from the oven and let cook before adding equal amounts to separate containers. Add a generous amount of salsa on top, and before eating the meal, add ⅓ sliced avocado. Do not add the avocado until the day of eating since it will brown and possibly mold.
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Week 5 · Day 6 breakfast · Tofu Scramble
Week 5 · Day 6 Recipes
BREAKFAST
Tofu Scramble
1
Servings
583
Calories
56g
Protein
43g
Carbs
25g
Fat
Ingredients
- 1 ⅓ (328g)firm tofu, crumbled
- 1/2 cup (97g)chopped red onion
- 1⁄2 cup (35g)chopped mushrooms
- 1/2 cup (75g)chopped red pepper
Spice blend
- 1⁄4 tspchili powder
- 1⁄2 tspcumin
- 1⁄2 tspturmeric
- 1⁄2 tspgarlic powder
- 3 tspnutritional yeast
- 1 piecebread, toasted
- Ketchup or hot sauce (optional)
Directions
- 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
- 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
- 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
- 4When tofu is heated all the way through, remove the frying pan from heat and serve the tofu scramble hot, with toast on the side. Add ketchup or hot sauce if you want. This also goes great with a green salad.
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Week 5 · Day 6 lunch · Black bean and Sweet potato hash with salsa and avocado
Week 5 · Day 6 Recipes
LUNCH
Black bean and Sweet potato hash with salsa and avocado
Leftover
1 serving of Black Beans & Sweet Potatoes, leftover from day 5
See original recipe on the Lunch page earlier this week.
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Week 5 · Day 6 dinner · Chickpea Wrap With Tzatziki
Week 5 · Day 6 Recipes
DINNER
Chickpea Wrap With Tzatziki
1
Servings
583
Calories
25g
Protein
83g
Carbs
20g
Fat
Ingredients
- 1 cup (152g)cooked chickpeas, drained and rinsed
- 1 tspcumin
- 1 tspcoriander
- 1 tspsmoked paprika
- Pinchsalt and pepper
Tzatziki sauce
- 1/2 cup (131g)dairy free yogurt
- juice of 1/2 a lemon
- 1 clovegarlic
- 1/4 cup (32g)cashews
- 2 tbspdried (or fresh) dill
- 1/4cucumber peeled and cubed
- Pinchsalt
Additional fresh veggies for wrap
- Sliced cherry tomatoes
- Chopped spinach
- Thinly sliced and red onion
- Olives, chopped
- 1 smalltortilla wrap or 1 small (4”) pita bread
Directions
- 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
- 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
- 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
- 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
- 5Add chickpea & veg mixture to a wrap or pita and enjoy.
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Week 5 · Day 7 breakfast · PB Toast & Smoothie
Week 5 · Day 7 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast!
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Week 5 · Day 7 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 5 · Day 7 Recipes
LUNCH
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
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Week 5 · Day 7 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 5 · Day 7 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
Leftover
1 serving of Black Beans & Sweet Potatoes, leftover from day 5
See original recipe on the Dinner page earlier this week.
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Week 6 Title
Meal Plan6 Week Easy Vegan Meal Plan
Week 6
Simnett Nutrition · 6 Week Easy Vegan Meal Plan135
Week 6 Overview
Week 6
06
6 Week Easy Vegan Meal Plan
Week 6
105–131 g
Protein per day
~1,750 cal/day
Week 6 is the last week of this meal plan! You did it. This week includes meals that are easy to repeat and prep. Breakfasts include PB toast with a smoothie, blueberry pie smoothies, fruit smoothies, and tofu breakfast wraps, while lunches and dinners feature meals like red lentil curry, chickpea veggie stir fry, chickpea and TVP bowls, tofu “egg” salad, lentil pasta, and black beans with sweet potatoes. You’ve made these recipes a lot at this point and should be a pro by now! Each day provides 1750 calories and between 105-131g of protein.
Day 1 — Batch Cook Schedule
Breakfast
PB Toast & Smoothie
Lunch (Batch Cook)
One Pot Red Lentil Curry
Dinner (Batch Cook)
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week at a Glance
D1
Batch Cook
D2
Leftovers
D3
Leftovers
D4
Transition
D5
Transition
D6
Fresh
D7
Fresh
Batch Cook
Leftover
Fresh
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Week 6 Grocery
Week 6
Grocery List
Required Optional
Look this over before you start week 6, you probably have a lot of these items already in your pantry. I have included the amounts so you know how much you will need for each ingredient this week.
Produce
- 7 medium bananas
- 4 medium yellow or white onions
- 1 red onion
- 4 medium red bell peppers
- 1 green bell pepper
- 7 large carrots
- 1/2 head cauliflower
- 3 large sweet potatoes
- 2 large cucumbers
- 4 medium tomatoes
- 1 small container cherry or grape tomatoes
- About 4 cups chopped mushrooms — roughly 300g
- 1 small potato
- 2 1/2 cups chopped kale — 52g
- Chopped spinach
- 1 celery stalk
- 1 small bunch green onions
- 1 bulb garlic
- 2 lemons
- 2 avocados
- Fresh basil
- Fresh parsley
- Cilantro or parsley
- Chopped lettuce
Frozen
- Frozen blueberries — 2 1/2 cups, 350g
- Frozen fruit — 3 cups, 494g
- Frozen peas — about 2 1/4 cups, 327g
- Frozen corn — 1/2 cup, 82g
Protein / Refrigerated
- Firm tofu — 1 block
- Soft tofu — 1 block
- Soy milk — about 7 cups, 1.7L
- Vegan vanilla protein powder — 7 scoops worth
- Creatine — 4 scoops
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Week 6 Grocery (cont.)
Week 6
Grocery List (cont.)
Required Optional
Canned / Dry Goods
- Split red lentils — 2 cups, 384g
- Cooked French or green lentils — 2 1/2 cups, 494g
- TVP — 1 cup, 94g
- Chickpeas — about 5 1/4 cups cooked/drained, roughly 825g, or 4 cans
- Black beans — about 3 3/4 cups cooked/drained, 644g, or 3 cans
- Quinoa — 1 cup dry, 170g
- Pasta — about 8.3 oz dry, 237g
- Bread — 4 slices
- Small tortillas — 2 tortillas
- Hemp or chia seeds — about 10 tbsp, roughly 100g
- Dill pickles — 2 tbsp chopped, about 20g
- Chopped olives
Sauces / Condiments
- Salsa — about 3/4 cup, 180g, plus optional extra for topping
- Peanut butter — 2 tbsp, about 32g
- Red curry paste — 1 tbsp, about 15g
- Tomato sauce — 2 cups, 490ml
- Maple syrup — 1/2 tbsp, about 8ml
- Dijon mustard — 1/2 tbsp, about 8g
- Mustard — 1/2 tbsp, about 8g
- Ketchup or hot sauce
- Olive oil
Spices / Pantry
- Salt
- Black pepper
- Garlic powder
- Onion powder
- Turmeric
- Cumin
- Coriander
- Smoked paprika
- Dried dill
- Ground cinnamon
- Mediterranean seasoning
- Nutritional yeast
- Kala namak
That should cover the full week with a few small leftovers of pantry items you can carry into the next week.
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Week 6 Daily Meal Plan
Week 6
Daily Meal Plan
Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
PB Toast & Smoothie
Fresh
One Pot Red Lentil Curry
Fresh
Chickpea and Veggie stir fry
Fresh
1750 Cal
108g P
2
Leftovers
PB Toast & Smoothie
Fresh
Chickpea Veggie Stir fry
Leftover
Lentil Curry
Leftover
1750 Cal
108g P
3
Leftovers
Blueberry Pie Smoothie
Fresh
Lentil Curry
Leftover
Chickpea Veggie Stirfry
Leftover
1750 Cal
108g P
4
Transition
Blueberry Pie Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Lentil Sauce with pasta
Fresh
1750 Cal
131g P
5
Transition
Easy Fruit Smoothie
Fresh
Tofu ‘egg’ salad
Fresh
Lentil Pasta
Leftover
1750 Cal
127g P
6
Fresh
Easy Fruit Smoothie
Fresh
Lentil Pasta
Leftover
Black bean and Sweet potato hash with salsa and avocado
Fresh
1750 Cal
105g P
7
Fresh
Tofu Breakfast wraps
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Black Beans & Sweet Potatoes
Leftover
1750 Cal
118g P
1750 Cal
Weekly avg calories
115g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan139
Week 6 · Day 1 breakfast · PB Toast & Smoothie
Week 6 · Day 1 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast! Batch cook the following meals:
Simnett Nutrition · 6 Week Easy Vegan Meal Plan140
Week 6 · Day 1 lunch · One Pot Red Lentil Curry
Week 6 · Day 1 Recipes
LUNCH
One Pot Red Lentil Curry
3
Servings
583
Calories
36g
Protein
106g
Carbs
3g
Fat
Ingredients
- 2 cups (384g)split red lentils, rinsed and drained (no soaking needed)
- 1 tbspred curry paste
- 1/2yellow onion, chopped
- 3 ½ largecarrots, chopped
- ½ headcauliflower, chopped
- 1 cup (160g)frozen peas
- 1red bell pepper, chopped
Garnish
- Cilantro or parsley, chopped (optional)
Directions
- 1Place lentils in a large pot and add red curry paste, chopped carrots and cauliflower. Add water or veggie broth until lentils are covered and turn up to medium high heat.
- 2Bring to a boil and reduce to medium heat. Cook for approx 10-15 minutes. Periodically check and stir the pot to make sure everything is cooking evenly. The lentils are cooked when soft.
- 3Reduce heat to simmer and add the frozen peas, chopped bell pepper and cilantro. Turn off heat when there is no water left in the pot and remove to let cool. You can also add in other vegetables or substitute in other vegetables you have on hand (for example: mushrooms, broccoli, zucchini, frozen corn). Equally portion into separate meal containers.
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Week 6 · Day 1 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 6 · Day 1 Recipes
DINNER
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
3
Servings
583
Calories
26g
Protein
94g
Carbs
12g
Fat
Ingredients
- 2 ¾ cups (417g)cooked chickpeas, drained and rinsed
- 1 ¼ cups (167g)frozen peas
- 2 mediumcarrots, grated
- 2 tspgarlic powder
- 2 tsponion powder
- Pinchsalt
- Pinchblack pepper
- ½ mediumcucumber, chopped
- 10grape or cherry tomatoes, chopped
Quinoa
- 1 cup (170g)dry quinoa
- 2 cups (474 ml)water
Sauce
- ¼ cup (40g)hemp seeds
- ½ tbspmustard
- ½lemon, juiced
- ½ tbspmaple syrup
- ½ tbspdried dill
- ½ tspgarlic powder
- ½ tsponion powder
- Pinchsalt
- ¼ cup (60 ml)water
Directions
- 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
- 2Chop the cucumber and tomatoes and set aside.
- 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
- 4Blend the sauce ingredients together until smooth.
- 5Put stir fry, quinoa and veggies in equal portions in separate containers and pour the sauce over top. Let cool before putting in the fridge or freezer.
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Week 6 · Day 2 breakfast · PB Toast & Smoothie
Week 6 · Day 2 Recipes
BREAKFAST
PB Toast & Smoothie
1
Servings
583
Calories
46g
Protein
53g
Carbs
19g
Fat
Ingredients
Toast
- 1 piecebread, toasted
- 1 tbsppeanut butter
- ½banana, sliced
Smoothie
- ½banana
- 1 ¼ cup (300 ml)soy milk
- 1 scoopvegan protein powder
Directions
- 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
- 2Blend the smoothie ingredients together in a blender until smooth. Pour into a cup and enjoy with your PB & banana toast!
Simnett Nutrition · 6 Week Easy Vegan Meal Plan143
Week 6 · Day 2 lunch · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 6 · Day 2 Recipes
LUNCH
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Leftover
1 serving of Chickpea Veggie Stir fry from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan144
Week 6 · Day 2 dinner · One Pot Red Lentil Curry
Week 6 · Day 2 Recipes
DINNER
One Pot Red Lentil Curry
Leftover
1 serving of Lentil Curry, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan145
Week 6 · Day 3 breakfast · Blueberry Pie Smoothie
Week 6 · Day 3 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan146
Week 6 · Day 3 lunch · One Pot Red Lentil Curry
Week 6 · Day 3 Recipes
LUNCH
One Pot Red Lentil Curry
Leftover
1 serving of Lentil Curry, leftover from Day 1
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan147
Week 6 · Day 3 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Week 6 · Day 3 Recipes
DINNER
Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
Leftover
1 serving of Chickpea Veggie Stirfry, leftover from Day 1
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan148
Week 6 · Day 4 breakfast · Blueberry Pie Smoothie
Week 6 · Day 4 Recipes
BREAKFAST
Blueberry Pie Smoothie
1
Servings
583
Calories
46g
Protein
65g
Carbs
15g
Fat
Ingredients
- 1 ¼banana, peeled
- 1 ¼ cup (175g)frozen blueberries
- ¼-½ tspground cinnamon
- 1 tbsphemp or chia seeds
- 1 ¼ cup (304 ml)soy milk
- 1 ¼ scoopvegan protein powder
- 1 scoopcreatine, optional
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan149
Week 6 · Day 4 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 6 · Day 4 Recipes
LUNCH
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
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Week 6 · Day 4 dinner · Lentil Sauce with pasta
Week 6 · Day 4 Recipes
DINNER
Lentil Sauce with pasta
3
Servings
583
Calories
40g
Protein
105g
Carbs
3g
Fat
Ingredients
- ⅔ cup (128g)white or yellow onion, diced
- 1 ¼ cup (137g)grated carrot
- ⅔ cup (60g)chopped red bell pepper
- 2 ½ cups (494g)cooked or canned french (or green/red) lentils, drained and rinsed
- 2 ½ cups (52g)chopped kale
Sauce
- 2 ½ largegarlic cloves
- ⅔ cup (128g)diced onion
- 2 ½ tbspfresh basil, chopped (or 2 tsp dried)
- 2 ½ tbspfresh parsley, chopped*
- 2 cups (490ml)tomato sauce
- *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
Pasta
- 237g (8.3 oz) Lentil pasta, legume pasta, or wheat pasta
Directions
- 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
- 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
- 3Add equal portions to separate containers and add parsley garnish on top.
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Week 6 · Day 5 breakfast · Easy Fruit Smoothie
Week 6 · Day 5 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
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Week 6 · Day 5 lunch · Tofu ‘egg’ salad
Week 6 · Day 5 Recipes
LUNCH
Tofu ‘egg’ salad
1
Servings
583
Calories
46g
Protein
68g
Carbs
18g
Fat
Ingredients
- ½block soft tofu
- ½block firm tofu
- 1⁄2 cup (132g)cooked potatoes, chopped
- 2 tbspdill pickle
- ½ tbspdijon mustard
- 2 tbspgreen onion, chopped
- ¼ cup (25g)celery, chopped
- ¼ tspblack pepper
- ½ tsponion powder
- ¼ tspturmeric powder
- Pinchsalt
- 2 piecesbread, toasted
- Optional: for a more eggy flavour, try adding ½ tsp of kala namak salt. You can also add fresh herbs like 1 tbsp of fresh dill.
Directions
- 1Crumble the tofu in a medium sized bowl and add the rest of the ingredients, mixing well. Enjoy as an open face sandwich.
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Week 6 · Day 5 dinner · Lentil Sauce with pasta
Week 6 · Day 5 Recipes
DINNER
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from Day 4
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan154
Week 6 · Day 6 breakfast · Easy Fruit Smoothie
Week 6 · Day 6 Recipes
BREAKFAST
Easy Fruit Smoothie
1
Servings
583
Calories
41g
Protein
67g
Carbs
16g
Fat
Ingredients
- 1banana, peeled
- 1 ½ cup (247g)frozen fruit of choice
- 2 tbsphemp seeds
- 1 scoopvegan vanilla protein powder
- 1 scoopcreatine, optional
- 1 cup (250ml)soy milk
Directions
- 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan155
Week 6 · Day 6 lunch · Lentil Sauce with pasta
Week 6 · Day 6 Recipes
LUNCH
Lentil Sauce with pasta
Leftover
1 serving of Lentil Pasta, leftover from day 4
See original recipe on the Lunch page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan156
Week 6 · Day 6 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 6 · Day 6 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
3
Servings
583
Calories
24g
Protein
103g
Carbs
10g
Fat
Ingredients
Black beans and sweet potato mix
- 2 ½ largesweet potatoes, chopped
- 1 ½ largeonion, chopped
- 2 ½bell peppers, chopped
- 6 largemushrooms, chopped
- 3 ¾ cups (644g)black beans, drained and rinsed
- ¾ tbspgarlic powder
- ¾ tbsponion powder
- 2 tspsmoked paprika
- Pinchsalt
- Pinchblack pepper
Add ons
- Salsa, on top
- 1 ¼avocado
Directions
- 1Preheat the oven to 400F. Chop vegetables and sweet potatoes and drain and rinse black beans. Place chopped veggies and sweet potatoes in large bowls. Put beans in a separate bowl.
- 2Mix together spices in a small bowl and add 2/3 of the spice mix to the veggies, stir well and add the rest of the spice mix to the beans. Add the veggies to a sheet pan and bake for approx. 30-35 minutes. Remove from the oven and add the black beans and bake for an additional 15-20 more minutes.
- 3Remove the veggies and black beans from the oven and let cook before adding equal amounts to separate containers. Add a generous amount of salsa on top, and before eating the meal, add ⅓ sliced avocado. Do not add the avocado until the day of eating since it will brown and possibly mold.
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Week 6 · Day 7 breakfast · Tofu Breakfast wraps
Week 6 · Day 7 Recipes
BREAKFAST
Tofu Breakfast wraps
1
Servings
583
Calories
49g
Protein
61g
Carbs
19g
Fat
Ingredients
- ½block firm tofu
- 1/4red onion, diced
- 1/2green bell pepper, chopped
- 1 cup (77g)chopped mushrooms
- 2 smalltortillas
Tofu spice mix
- 1/2 tspsage
- 1/2 tspgarlic powder
- 1/2 tspcumin
- 1/2 tspsmoked paprika
- 1/2 tspdried rosemary
- 1/2 tspsalt
- 4 ½ tbspnutritional yeast
Optional toppings
- Salsa
- Chopped lettuce
- Herbs like chopped cilantro or parsley
Directions
- 1Sauté vegetables until soft
- 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
- 3Add to tortillas and add toppings.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan158
Week 6 · Day 7 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 6 · Day 7 Recipes
LUNCH
Mediterranean Chickpea & TVP Bowl Recipe
1
Servings
583
Calories
45g
Protein
90g
Carbs
6g
Fat
Ingredients
- 1 ¼ cup (204g)cooked or canned chickpeas, drained & rinsed
- ½ cup (47g)dry Textured Vegetable Protein (TVP)
- ½ largecucumber, chopped
- 1 ¾ mediumtomato, chopped
- ⅓red onion, chopped
- ¾lemon, juice
- 1 ¼ tbspMediterranean seasoning
- Small drizzle of olive oil (optional)
Directions
- 1Add TVP and the Mediterranean seasoning (or your favourite seasoning) to a bowl and cover (until just covered) with hot water. Mix and let sit for 2-3 minutes or until the TVP is well hydrated. Drain excess water (if needed).
- 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan159
Week 6 · Day 7 dinner · Black bean and Sweet potato hash with salsa and avocado
Week 6 · Day 7 Recipes
DINNER
Black bean and Sweet potato hash with salsa and avocado
Leftover
1 serving of Black Beans & Sweet Potatoes, leftover from Day 5
See original recipe on the Dinner page earlier this week.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan160