Meal Plan · 2500 Cal
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Simnett Nutrition — 6 Week Easy Vegan Meal Plan 2500 Cal
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Simnett Nutrition

Contents

Simnett Nutrition · 6 Week Easy Vegan Meal Plan1
Welcome
IntroductionSimnett Nutrition

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:
  1. 1Eat approximately 2500 calories per day
  2. 2Reduce daily cooking time
  3. 3Build repeatable, sustainable eating habits
  4. 4Feel confident preparing simple and nourishing vegan meals
6
Weeks
~2,500
Calories per day
150–190 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
IntroductionSimnett Nutrition

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
IntroductionSimnett Nutrition

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
IntroductionSimnett Nutrition

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
IntroductionSimnett Nutrition

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
Simnett NutritionMeal Plan
6 Week Easy Vegan Meal Plan

Week 1

Simnett Nutrition · 6 Week Easy Vegan Meal Plan7
Week 1 Overview
Week 1Simnett Nutrition
01
6 Week Easy Vegan Meal Plan

Week 1

143–195 g
Protein per day
~2,500 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 2500 calories and between 143-190g 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 1Simnett Nutrition

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
  • 9 medium bananas
  • 3 medium yellow or white onions
  • 2 red onions
  • 4 medium red bell peppers
  • 10 large carrots
  • 2/3 head cauliflower
  • 3 large cucumbers
  • 4 medium tomatoes
  • 1 small container cherry or grape tomatoes
  • 3/4 cup chopped mushrooms — 52g
  • 1 small potato
  • 3 1/2 cups chopped kale — 73g
  • Chopped spinach
  • 1 celery stalk
  • 1 small bunch green onions
  • 1 bulb garlic
  • 1 small piece fresh ginger
  • 4 lemons
  • 1 1/4 cups fresh snow peas — 200g
  • Fresh basil
  • Fresh parsley
  • Cilantro or parsley
  • Fresh dill
Frozen
  • Frozen blueberries — 3 1/2 cups, 490g
  • Frozen fruit — 4 cups, 660g
  • Frozen peas — 3 1/4 cups, 468g
  • Frozen edamame — 1 1/4 cups, 193g
Protein / Refrigerated
  • Firm tofu — 3 blocks
  • Soft tofu — 1 block
  • Soy milk — about 7 1/4 cups, 1.8L
  • Dairy-free yogurt — 1/2 cup, 131g
  • Vegan vanilla protein powder — 9 scoops worth
  • Creatine — 4 scoops
Simnett Nutrition · 6 Week Easy Vegan Meal Plan9
Week 1 Grocery (cont.)
Week 1Simnett Nutrition

Grocery List (cont.)

Required Optional
Canned / Dry Goods
  • Split red lentils — 3 cups, 576g
  • Cooked French or green lentils — 3 1/2 cups, 692g
  • TVP — 2 cups, 188g
  • Chickpeas — about 8 1/2 cups cooked/drained, roughly 1325g, or 6 cans
  • Quinoa — 1 1/3 cups dry, 221g
  • Lentil or legume pasta — about 21–22 oz dry, 614g
  • Rolled oats — 2 1/2 cups, 202g
  • Tomato sauce — 3 1/2 cups, 857ml
  • Medjool dates — 2 dates
  • Bread — 5 slices
  • Small tortilla wrap or pita — 1 wrap
  • Raw cashews — 1/3 cup, 39g
  • Hemp or chia seeds — about 1 cup, roughly 150g
  • Dill pickles — 3 tbsp chopped
  • Chopped olives
Sauces / Condiments
  • Red curry paste — 1 1/2–2 tbsp, about 23–30g
  • Vegetable broth — 4 1/2 cups, 994ml
  • Soy sauce or tamari — 2 1/2 tbsp, about 38ml
  • Rice vinegar — 1 1/4 tbsp, about 19ml
  • Maple syrup — about 2 tbsp, 30ml
  • Mustard or Dijon mustard — about 1 3/4 tbsp, 26g
  • Roasted sesame oil — 1 1/4 tbsp, about 19ml
  • Ketchup or hot sauce
  • Olive oil
Spices / Pantry
  • Salt
  • Black pepper
  • Garlic powder
  • Onion powder
  • Turmeric
  • Chili powder
  • Cumin
  • Coriander
  • Smoked paprika
  • Dried or fresh 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.

Simnett Nutrition · 6 Week Easy Vegan Meal Plan10
Week 1 Daily Meal Plan
Week 1Simnett Nutrition

Daily Meal Plan

Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
Tofu Scramble
Fresh
One Pot Red Lentil Curry
Fresh
Chickpea and Veggie stir fry
Fresh
2500 Cal
171g P
2
Leftovers
Oatmeal
Fresh
Red Lentil Curry
Leftover
Chickpea and Veggie Stir Fry
Leftover
2500 Cal
143g P
3
Leftovers
Oatmeal
Fresh
Chickpea Veggie Stir Fry
Leftover
Red Lentil Curry
Leftover
2500 Cal
143g P
4
Transition
Blueberry Pie Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Lentil Sauce with pasta
Fresh
2500 Cal
195g P
5
Transition
Blueberry Pie Smoothie
Fresh
Tofu ‘egg’ salad
Fresh
Lentil Pasta
Leftover
2500 Cal
190g P
6
Fresh
Easy Fruit Smoothie
Fresh
Lentil Pasta
Leftover
Chickpea Wrap With Tzatziki
Fresh
2500 Cal
151g P
7
Fresh
Easy Fruit Smoothie
Fresh
Mediterranean Chickpea & TVP Bowl
Fresh
Ginger Garlic Noodles
Fresh
2500 Cal
184g P
2500 Cal
Weekly avg calories
168g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan11
Week 1 · Day 1 breakfast · Tofu Scramble
Week 1 · Day 1 RecipesSimnett Nutrition
BREAKFAST

Tofu Scramble

1
Servings
833
Calories
80g
Protein
60g
Carbs
36g
Fat
Ingredients
  • 1 ¾ cup (approx)or 470 g firm tofu, crumbled
  • 1/2 cup (97g)chopped red onion
  • 3/4 cup (52g)chopped mushrooms
  • 3/4 cup (111g)chopped red pepper
Spice blend
  • ½ tspchili powder
  • 1 tspcumin
  • 1 tspturmeric
  • 1 tspgarlic powder
  • 2 ½ tbspnutritional yeast
  • 1 ½- 2 pieces of bread, toasted
  • Ketchup or hot sauce (optional)
Directions
  1. 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
  2. 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
  3. 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
  4. 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 Plan12
Week 1 · Day 1 lunch · One Pot Red Lentil Curry
Week 1 · Day 1 RecipesSimnett Nutrition
LUNCH

One Pot Red Lentil Curry

3
Servings
833
Calories
53g
Protein
151g
Carbs
5g
Fat
Ingredients
  • 3 cups (576g)split red lentils, rinsed and drained (no soaking needed)
  • 1 ½-2 tbsp red curry paste
  • 1/2yellow onion, chopped
  • 3 ⅔ largecarrots, chopped
  • ⅔ headcauliflower, chopped
  • 1 ¼ cup (200g)frozen peas
  • 1red bell pepper, chopped
Garnish
  • Cilantro or parsley, chopped (optional)
Directions
  1. 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.
  2. 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.
  3. 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 RecipesSimnett Nutrition
DINNER

Chickpea and Veggie stir fry with Quinoa and hemp seed dressing

3
Servings
833
Calories
38g
Protein
133g
Carbs
18g
Fat
Ingredients
  • 4 cups (607g)cooked chickpeas, drained and rinsed
  • 2 cups (268g)frozen peas
  • 2 ¾ mediumcarrots, grated
  • 3 tspgarlic powder
  • 3 tsponion powder
  • Pinchsalt
  • Pinchblack pepper
  • ¾ mediumcucumber, chopped
  • 13grape or cherry tomatoes, chopped
Quinoa
  • 1 ⅓ cup (221g)dry quinoa
  • 2 ½ cups (651 ml)water
Sauce
  • ⅓ cup (48g)+ 5 tsp hemp seeds
  • ¾ tbspmustard
  • ¾lemon, juiced
  • ¾ tbspmaple syrup
  • ¾ tbspdried dill
  • ¾ tspgarlic powder
  • ¾ tsponion powder
  • Pinchsalt
  • ⅓- ½ cup (71-118 ml) water
Directions
  1. 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
  2. 2Chop the cucumber and tomatoes and set aside.
  3. 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
  4. 4Blend the sauce ingredients together until smooth.
  5. 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 Plan14
Week 1 · Day 2 breakfast · Oatmeal
Week 1 · Day 2 RecipesSimnett Nutrition
BREAKFAST

Oatmeal

1
Servings
833
Calories
52g
Protein
120g
Carbs
14g
Fat
Ingredients
  • ½a ripe banana, peeled
  • 1 ¼ cup (296ml)water
  • 1pitted medjool date
  • 1 ¼ cup (101g)rolled oats
  • A pinch of salt
  • 1 tspcinnamon (optional)
Protein Milk
  • ½ripe banana, peeled
  • ¾ cup (185 ml)soy milk
  • 1 ¼ scoopvegan protein powder
Directions
  1. 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.
  2. 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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
BREAKFAST

Oatmeal

1
Servings
833
Calories
52g
Protein
120g
Carbs
14g
Fat
Ingredients
  • ½a ripe banana, peeled
  • 1 ¼ cup (296ml)water
  • 1pitted medjool date
  • 1 ¼ cup (101g)rolled oats
  • A pinch of salt
  • 1 tspcinnamon (optional)
Protein Milk
  • ½ripe banana, peeled
  • ¾ cup (185 ml)soy milk
  • 1 ¼ scoopvegan protein powder
Directions
  1. 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.
  2. 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 RecipesSimnett Nutrition
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.

Simnett Nutrition · 6 Week Easy Vegan Meal Plan19
Week 1 · Day 3 dinner · One Pot Red Lentil Curry
Week 1 · Day 3 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
BREAKFAST

Blueberry Pie Smoothie

1
Servings
833
Calories
65g
Protein
91g
Carbs
21g
Fat
Ingredients
  • 1 ¾banana, peeled
  • 1 ¾ cup (245g)frozen blueberries
  • ½-1 tspground cinnamon
  • 1 ½ tbsphemp or chia seeds
  • 1 ¾ cup (426 ml)soy milk
  • 1 ¾ scoopvegan protein powder
  • 1 scoopcreatine, optional
Directions
  1. 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan21
Week 1 · Day 4 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 1 · Day 4 RecipesSimnett Nutrition
LUNCH

Mediterranean Chickpea & TVP Bowl Recipe

1
Servings
833
Calories
73g
Protein
124g
Carbs
8g
Fat
Ingredients
  • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
  • 1 cup (94g)dry Textured Vegetable Protein (TVP)
  • ¾ largecucumber, chopped
  • 2 mediumtomato, chopped
  • ½red onion, chopped
  • 1lemon, juice
  • 1 ½-2 tbspMediterranean seasoning
  • Small drizzle of olive oil (optional)
Directions
  1. 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).
  2. 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 RecipesSimnett Nutrition
DINNER

Lentil Sauce with pasta

3
Servings
833
Calories
57g
Protein
151g
Carbs
5g
Fat
Ingredients
  • 1 cup (194g)white or yellow onion, diced
  • 1 ¾ cup (192g)grated carrot
  • ¾ cup (69g)chopped red bell pepper
  • 3 ½ cups (692g)cooked or canned french (or green/red) lentils, drained and rinsed
  • 3 ½ cups (73g)chopped kale
Sauce
  • 3 ½ largegarlic cloves
  • 1 cup (194g)diced onion
  • 3 ½ tbspfresh basil, chopped (or 2 tsp dried)
  • 3 ½ tspfresh parsley, chopped*
  • 3 ½ cups (857ml)tomato sauce
  • *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
Pasta
  • 331g (11.6 oz) Lentil pasta, legume pasta, or wheat pasta
Directions
  1. 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
  2. 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
  3. 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 RecipesSimnett Nutrition
BREAKFAST

Blueberry Pie Smoothie

1
Servings
833
Calories
65g
Protein
91g
Carbs
21g
Fat
Ingredients
  • 1 ¾banana, peeled
  • 1 ¾ cup (245g)frozen blueberries
  • ½-1 tspground cinnamon
  • 1 ½ tbsphemp or chia seeds
  • 1 ¾ cup (426 ml)soy milk
  • 1 ¾ scoopvegan protein powder
  • 1 scoopcreatine, optional
Directions
  1. 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 RecipesSimnett Nutrition
LUNCH

Tofu ‘egg’ salad

1
Servings
833
Calories
68g
Protein
93g
Carbs
27g
Fat
Ingredients
  • ¾block soft tofu
  • ¾block firm tofu
  • 1⁄2 cup+ 1 tbsp (148g) cooked potatoes, chopped
  • 3 tbspdill pickle
  • 1 tbspdijon mustard
  • 4 tbspgreen onion, chopped
  • ⅓ cup (32g)celery, chopped
  • ½-1 tspblack pepper
  • 1 tsponion powder
  • ½ tspturmeric powder
  • Pinchsalt
  • 3 piecesbread, toasted
  • Optional: for a more eggy flavour, try adding 1 tsp of kala namak salt. You can also add fresh herbs like 2 tbsp of fresh dill.
Directions
  1. 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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
BREAKFAST

Easy Fruit Smoothie

1
Servings
833
Calories
59g
Protein
95g
Carbs
23g
Fat
Ingredients
  • 1 ½banana, peeled
  • 2 cups (330g)frozen fruit of choice
  • 3 tbsphemp seeds
  • 1 ½ scoopvegan vanilla protein powder
  • 1 scoopcreatine, optional
  • 1 ¼ cup (304 ml)soy milk
Directions
  1. 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 RecipesSimnett Nutrition
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.

Simnett Nutrition · 6 Week Easy Vegan Meal Plan28
Week 1 · Day 6 dinner · Chickpea Wrap With Tzatziki
Week 1 · Day 6 RecipesSimnett Nutrition
DINNER

Chickpea Wrap With Tzatziki

1
Servings
833
Calories
35g
Protein
124g
Carbs
26g
Fat
Ingredients
  • 1 ½ cup (228g)cooked chickpeas, drained and rinsed
  • 1 ½ tspcumin
  • 1 ½ tspcoriander
  • 1 ½ tspsmoked paprika
  • Pinchsalt and pepper
Tzatziki sauce
  • 1/2 cup (131g)dairy free yogurt
  • juice of 3/4 a lemon
  • 1 ½ clovegarlic
  • ⅓ cup (39g)cashews
  • 2 ¾ tbspdried (or fresh) dill
  • ½cucumber 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 medium (6”) pita bread
Directions
  1. 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
  2. 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
  3. 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
  4. 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
  5. 5Add chickpea & veg mixture to a wrap or pita and enjoy.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan29
Week 1 · Day 7 breakfast · Easy Fruit Smoothie
Week 1 · Day 7 RecipesSimnett Nutrition
BREAKFAST

Easy Fruit Smoothie

1
Servings
833
Calories
59g
Protein
95g
Carbs
23g
Fat
Ingredients
  • 1 ½banana, peeled
  • 2 cups (330g)frozen fruit of choice
  • 3 tbsphemp seeds
  • 1 ½ scoopvegan vanilla protein powder
  • 1 scoopcreatine, optional
  • 1 ¼ cup (304 ml)soy milk
Directions
  1. 1Blend everything together in a blender until smooth.
Simnett Nutrition · 6 Week Easy Vegan Meal Plan30
Week 1 · Day 7 lunch · Mediterranean Chickpea & TVP Bowl Recipe
Week 1 · Day 7 RecipesSimnett Nutrition
LUNCH

Mediterranean Chickpea & TVP Bowl Recipe

1
Servings
833
Calories
73g
Protein
124g
Carbs
8g
Fat
Ingredients
  • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
  • 1 cup (94g)dry Textured Vegetable Protein (TVP)
  • ¾ largecucumber, chopped
  • 2 mediumtomato, chopped
  • ½red onion, chopped
  • 1lemon, juice
  • 1 ½-2 tbspMediterranean seasoning
  • Small drizzle of olive oil (optional)
Directions
  1. 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).
  2. 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 RecipesSimnett Nutrition
DINNER

Ginger Garlic Noodles

2
Servings
833
Calories
52g
Protein
129g
Carbs
19g
Fat
Ingredients
  • 1 ¼ tbsproasted sesame oil
  • 4 clovesgarlic, minced
  • 2thumb sized chunk of ginger, grated
  • 1 ¼ largered bell pepper, thinly sliced
  • 1 ¼ largecarrot, grated
  • 1 ¼ cup (200g)fresh snow peas
  • 1 ¼ cup (193g)frozen edamame
  • 4 ½ cup (994 ml)vegetable broth
  • 10 oz (283g)legume pasta of your choice - I used spaghetti
Sauce
  • 2 ½ tbspsoy sauce
  • 1 ¼ tbsprice vinegar
  • 1 ¼ tbspmaple syrup
  • 1 ¾ tsptoasted sesame seeds for garnish
  • Chopped green onion for garnish
Directions
  1. 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
  2. 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.
  3. 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
  4. 4Serve with toasted sesame seed and chopped green onion garnish. WEEK 2
Simnett Nutrition · 6 Week Easy Vegan Meal Plan32
Week 2 Title
Simnett NutritionMeal Plan
6 Week Easy Vegan Meal Plan

Week 2

Simnett Nutrition · 6 Week Easy Vegan Meal Plan33
Week 2 Overview
Week 2Simnett Nutrition
02
6 Week Easy Vegan Meal Plan

Week 2

150–190 g
Protein per day
~2,500 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 2500 calories and between 150-190g 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 2Simnett Nutrition

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
  • 8 medium bananas
  • 2 medium yellow or white onions
  • 2 red onions
  • 3 medium red bell peppers
  • 1 green bell pepper
  • 4 large carrots
  • 9 medium potatoes
  • 1 large butternut squash
  • 2 large cucumbers
  • 2 medium tomatoes
  • 1 small container cherry or grape tomatoes
  • 1 1/2 cups chopped mushrooms — 108g
  • 3 1/2 cups mixed greens — 122g
  • 1 cup shredded purple cabbage — 89g
  • Chopped spinach
  • 3 celery stalks
  • 1 small bunch green onions
  • 1 bulb garlic
  • 1 large piece fresh ginger
  • 4 lemons
  • 1 1/4 cups fresh snow peas — 200g
  • 1 avocado
  • Cilantro or parsley
  • Chopped lettuce
  • Fresh dill
Frozen
  • Frozen blueberries — 3 1/2 cups, 490g
  • Frozen fruit — 2 cups, 330g
  • Frozen mixed vegetables — 3 cups, 450g
  • Frozen corn — 1/2 cup, 82g
  • Frozen peas — 1/2 cup, 80g
  • Frozen edamame — 1 1/4 cups, 193g
Protein / Refrigerated
  • Extra firm tofu — 3 blocks
  • Firm tofu — 1 block
  • Soy milk — about 7 1/4 cups, 1.8L
  • Dairy-free yogurt — 1/2 cup, 131g
  • Vegan vanilla protein powder — 9 scoops worth
  • Creatine — 3 scoops
  • Veggie ground — 1 1/3 cups, 220g
Simnett Nutrition · 6 Week Easy Vegan Meal Plan35
Week 2 Grocery (cont.)
Week 2Simnett Nutrition

Grocery List (cont.)

Required Optional
Canned / Dry Goods
  • Cooked lentils — 4 1/2 cups, 890g
  • Dry French lentils — 2/3 cup, 126g
  • TVP — about 2 3/4 cups, 258g
  • Chickpeas — about 3 cups cooked/drained, roughly 473g, or 2 cans
  • Black beans — 2 cups cooked/drained, 343g, or 2 cans
  • Quinoa — 2/3 cup dry, 111g
  • Red lentil or legume pasta — about 15 oz dry, 435g
  • Rolled oats — 2 1/2 cups, 202g
  • Fire roasted tomatoes — 3 3/4 cups, 24 oz can
  • Medjool dates — 2 dates
  • Bread — 2 slices
  • Small tortillas or pita — 4 wraps
  • Raw cashews — about 1 cup, roughly 105g
  • Hemp or chia seeds — about 6 tbsp, roughly 60g
  • Chopped olives
Sauces / Condiments
  • BBQ sauce — 1/2 cup, 139g
  • Tahini — 5 tbsp, about 75g
  • Peanut butter — 2 tbsp, about 32g
  • Better Than Bouillon vegetable base — 3 tbsp, about 54g
  • Vegetable broth — about 13 3/4 cups, 3.1L, if not using water
  • Soy sauce or tamari — 2 1/2 tbsp, about 38ml
  • Rice vinegar — 1 1/4 tbsp, about 19ml
  • Maple syrup — about 2 tbsp, 30ml
  • Mustard — about 1 1/4 tbsp, 19g
  • Roasted sesame oil — 1 1/4 tbsp, about 19ml
  • Salsa
  • Ketchup or hot sauce
  • 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 2Simnett Nutrition

Daily Meal Plan

Batch CookLeftoverFresh
DayBreakfastLunchDinnerTotals
1
Batch Cook
Oatmeal
Fresh
Lentils & Squash
Fresh
BBQ Tofu & Potatoes with Lemon Tahini Salad
Fresh
2500 Cal
151g P
2
Leftovers
Oatmeal
Fresh
BBQ Tofu
Leftover
Lentils & Squash
Leftover
2500 Cal
151g P
3
Transition
Blueberry Pie Smoothie
Fresh
Lentils & Squash
Leftover
BBQ Tofu, leftover from Day 1
Fresh
2500 Cal
164g P
4
Transition
Blueberry Pie Smoothie
Fresh
BBQ tofu and potatoes
Leftover
One Pot High Protein Taco Pasta
Fresh
2500 Cal
164g P
5
Transition
PB Toast & Smoothie
Fresh
Taco Pasta
Leftover
Mediterranean Chickpea & TVP Bowl
Fresh
2500 Cal
190g P
6
Fresh
Easy Fruit Smoothie
Fresh
Chickpea Wrap With Tzatziki
Fresh
One Pot Lentil Veggie Soup
Fresh
2500 Cal
150g P
7
Fresh
Tofu Breakfast wraps
Fresh
Lentil Soup
Leftover
Ginger Garlic Noodles
Fresh
2500 Cal
175g P
2500 Cal
Weekly avg calories
164g
Avg protein
Simnett Nutrition · 6 Week Easy Vegan Meal Plan37
Week 2 · Day 1 breakfast · Oatmeal
Week 2 · Day 1 RecipesSimnett Nutrition
BREAKFAST

Oatmeal

1
Servings
833
Calories
52g
Protein
120g
Carbs
14g
Fat
Ingredients
  • ½a ripe banana, peeled
  • 1 ¼ cup (296ml)water
  • 1pitted medjool date
  • 1 ¼ cup (101g)rolled oats
  • A pinch of salt
  • 1 tspcinnamon (optional)
Protein Milk
  • ½ripe banana, peeled
  • ¾ cup (185 ml)soy milk
  • 1 ¼ scoopvegan protein powder
Directions
  1. 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.
  2. 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 RecipesSimnett Nutrition
LUNCH

Lentils & Squash with Cheesy Cashew Sauce

3
Servings
833
Calories
55g
Protein
135g
Carbs
11g
Fat
Ingredients
  • 4 ½ cups (890g)cooked lentils
  • ¾ cup (70g)dry TVP (textured vegetable protein)
  • 3 cups (450g)mixed vegetables (carrots, corn, green beans & peas)
  • 4 ½ cups (1066 ml)water
  • 3 tbspBetter Than Bouillon (vegetable base)
  • 2 tbspdried thyme
  • 2 tbspdried sage
  • 3 tspdried rosemary
  • 3 tsponion powder
  • 4 ¾ cups (973g)cooked butternut squash
  • Cheesy Cashew Sauce
  • ½ cup (65g)raw cashews
  • ½ cup (118ml)water
  • 1 ½ clovegarlic
  • Juice of ¾ lemon
  • 1 ½ tsponion powder
  • 1 ½ tspgarlic powder
  • 6 tbspnutritional yeast
  • ¼-½ tspsalt
  • Pinchblack pepper
Directions
  1. 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 RecipesSimnett Nutrition
DINNER

BBQ Tofu & Potatoes with Lemon Tahini Salad

4
Servings
833
Calories
44g
Protein
109g
Carbs
30g
Fat
Ingredients
  • 2 ½blocks (855g) extra firm tofu, sliced or cubed
  • ½ cup (139g)BBQ sauce
  • 8 ¾ mediumsize potatoes, cut in half or cubed
Salad
  • 3 ½ cups (122g)mixed greens
  • 1 cup (89g)shredded purple cabbage
  • 1 ½ mediumred bell pepper, chopped
Lemon Tahini Sauce
  • 6 tbspwater
  • 5 tbsptahini
  • 1 ½ tspgarlic powder
  • 2 ½ tbsplemon juice
  • 1 ¼ tbspmustard
  • 1 ¼ tspmaple syrup
  • Pinchsalt and pepper
Directions
  1. 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 RecipesSimnett Nutrition
BREAKFAST

Oatmeal

1
Servings
833
Calories
52g
Protein
120g
Carbs
14g
Fat
Ingredients
  • ½a ripe banana, peeled
  • 1 ¼ cup (296ml)water
  • 1pitted medjool date
  • 1 ¼ cup (101g)rolled oats
  • A pinch of salt
  • 1 tspcinnamon (optional)
Protein Milk
  • ½ripe banana, peeled
  • ¾ cup (185 ml)soy milk
  • 1 ¼ scoopvegan protein powder
Directions
  1. 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.
  2. 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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
BREAKFAST

Blueberry Pie Smoothie

1
Servings
833
Calories
65g
Protein
91g
Carbs
21g
Fat
Ingredients
  • 1 ¾banana, peeled
  • 1 ¾ cup (245g)frozen blueberries
  • ½-1 tspground cinnamon
  • 1 ½ tbsphemp or chia seeds
  • 1 ¾ cup (426 ml)soy milk
  • 1 ¾ scoopvegan protein powder
  • 1 scoopcreatine, optional
Directions
  1. 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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
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 RecipesSimnett Nutrition
      BREAKFAST

      Blueberry Pie Smoothie

      1
      Servings
      833
      Calories
      65g
      Protein
      91g
      Carbs
      21g
      Fat
      Ingredients
      • 1 ¾banana, peeled
      • 1 ¾ cup (245g)frozen blueberries
      • ½-1 tspground cinnamon
      • 1 ½ tbsphemp or chia seeds
      • 1 ¾ cup (426 ml)soy milk
      • 1 ¾ scoopvegan protein powder
      • 1 scoopcreatine, optional
      Directions
      1. 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 RecipesSimnett Nutrition
      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 RecipesSimnett Nutrition
      DINNER

      One Pot High Protein Taco Pasta

      2
      Servings
      833
      Calories
      55g
      Protein
      130g
      Carbs
      17g
      Fat
      Ingredients
      • 1 ⅓ cup (220g)Yves Veggie Ground (mexican flavour) or another type of veggie ground
      • ¾yellow onion, chopped
      • 2 cups (343g)cooked or canned black beans, drained and rinsed
      • 2 ¾ tbsptaco seasoning (add more if using unflavoured veggie ground or another substitute)
      • ½ cup (82g)frozen corn kernels
      • 152g (5.3 oz) red lentil or legume pasta
      • 4 cups (961ml)veggie broth or water
      Toppings
      • ¾sliced avocado, Cilantro, Salsa, green onions
      Directions
      1. 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 RecipesSimnett Nutrition
      BREAKFAST

      PB Toast & Smoothie

      1
      Servings
      833
      Calories
      62g
      Protein
      74g
      Carbs
      29g
      Fat
      Ingredients
        Toast
        • 2 piecesbread, toasted
        • 2 tbsppeanut butter
        • ½banana, sliced
        Smoothie
        • ½banana
        • 1 ¼ cup (300 ml)soy milk
        • 1 ¼ scoopvegan protein powder
        Directions
        1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
        2. 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 RecipesSimnett Nutrition
        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 RecipesSimnett Nutrition
        DINNER

        Mediterranean Chickpea & TVP Bowl Recipe

        1
        Servings
        833
        Calories
        73g
        Protein
        124g
        Carbs
        8g
        Fat
        Ingredients
        • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
        • 1 cup (94g)dry Textured Vegetable Protein (TVP)
        • ¾ largecucumber, chopped
        • 2 mediumtomato, chopped
        • ½red onion, chopped
        • 1lemon, juice
        • 1 ½-2 tbspMediterranean seasoning
        • Small drizzle of olive oil (optional)
        Directions
        1. 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).
        2. 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 RecipesSimnett Nutrition
        BREAKFAST

        Easy Fruit Smoothie

        1
        Servings
        833
        Calories
        59g
        Protein
        95g
        Carbs
        23g
        Fat
        Ingredients
        • 1 ½banana, peeled
        • 2 cups (330g)frozen fruit of choice
        • 3 tbsphemp seeds
        • 1 ½ scoopvegan vanilla protein powder
        • 1 scoopcreatine, optional
        • 1 ¼ cup (304 ml)soy milk
        Directions
        1. 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 RecipesSimnett Nutrition
        LUNCH

        Chickpea Wrap With Tzatziki

        1
        Servings
        833
        Calories
        35g
        Protein
        124g
        Carbs
        26g
        Fat
        Ingredients
        • 1 ½ cup (228g)cooked chickpeas, drained and rinsed
        • 1 ½ tspcumin
        • 1 ½ tspcoriander
        • 1 ½ tspsmoked paprika
        • Pinchsalt and pepper
        Tzatziki sauce
        • 1/2 cup (131g)dairy free yogurt
        • juice of 3/4 a lemon
        • 1 ½ clovegarlic
        • ⅓ cup (39g)cashews
        • 2 ¾ tbspdried (or fresh) dill
        • ½cucumber 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 medium (6”) pita bread
        Directions
        1. 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
        2. 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
        3. 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
        4. 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
        5. 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 RecipesSimnett Nutrition
        DINNER

        One Pot Lentil Veggie Soup

        2
        Servings
        833
        Calories
        56g
        Protein
        142g
        Carbs
        6g
        Fat
        Ingredients
        • 2 ½ largecarrots, chopped
        • 1onion, chopped
        • 2 ½ stalkscelery, chopped
        • 4 cloves (or more)garlic, chopped
        • 4 tbsppoultry seasoning
        • 3 ¾ cup (24 oz)canned fire roasted tomatoes
        • ⅔ cup (126g)dry french lentils
        • ⅔ cup (111g)dry quinoa
        • 1 cup (94g)Textured Vegetable Protein (TVP)
        • 5 ¼ cups (1161 ml)veggie broth
        • ½ cup (80g)frozen peas (add after soup is cooked)
        • Optional toppings: chopped green onions
        Directions
        1. 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 RecipesSimnett Nutrition
        BREAKFAST

        Tofu Breakfast wraps

        1
        Servings
        833
        Calories
        67g
        Protein
        90g
        Carbs
        29g
        Fat
        Ingredients
        • ¾block firm tofu
        • 1/2red onion, diced
        • 3/4green bell pepper, chopped
        • 1 ½ cup (108g)chopped mushrooms
        • 3 smalltortillas
        Tofu spice mix
        • 1 tspsage
        • 1 tspgarlic powder
        • 1 tspcumin
        • 1 tspsmoked paprika
        • 1 tspdried rosemary
        • ½-1 tspsalt
        • 4 ½ tbspnutritional yeast
        Optional toppings
        • Salsa
        • Chopped lettuce
        • Herbs like chopped cilantro or parsley
        Directions
        1. 1Sauté vegetables until soft
        2. 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
        3. 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 RecipesSimnett Nutrition
        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 RecipesSimnett Nutrition
        DINNER

        Ginger Garlic Noodles

        2
        Servings
        833
        Calories
        52g
        Protein
        129g
        Carbs
        19g
        Fat
        Ingredients
        • 1 ¼ tbsproasted sesame oil
        • 4 clovesgarlic, minced
        • 2thumb sized chunk of ginger, grated
        • 1 ¼ largered bell pepper, thinly sliced
        • 1 ¼ largecarrot, grated
        • 1 ¼ cup (200g)fresh snow peas
        • 1 ¼ cup (193g)frozen edamame
        • 4 ½ cup (994 ml)vegetable broth
        • 10 oz (283g)legume pasta of your choice - I used spaghetti
        Sauce
        • 2 ½ tbspsoy sauce
        • 1 ¼ tbsprice vinegar
        • 1 ¼ tbspmaple syrup
        • 1 ¾ tsptoasted sesame seeds for garnish
        • Chopped green onion for garnish
        Directions
        1. 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
        2. 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.
        3. 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
        4. 4Serve with toasted sesame seed and chopped green onion garnish. WEEK 3
        Simnett Nutrition · 6 Week Easy Vegan Meal Plan58
        Week 3 Title
        Simnett NutritionMeal Plan
        6 Week Easy Vegan Meal Plan

        Week 3

        Simnett Nutrition · 6 Week Easy Vegan Meal Plan59
        Week 3 Overview
        Week 3Simnett Nutrition
        03
        6 Week Easy Vegan Meal Plan

        Week 3

        150–188 g
        Protein per day
        ~2,500 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 2500 calories and between 150-188g 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 3Simnett Nutrition

        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
        • 8 medium bananas
        • 4 medium yellow or white onions
        • 1 red onion
        • 7 medium red or mixed bell peppers
        • 4 large russet potatoes
        • 4 large sweet potatoes
        • 1 large butternut squash
        • 1 small cucumber
        • 1 small container cherry or grape tomatoes
        • About 7 cups chopped mushrooms — roughly 500g
        • Chopped spinach
        • 1 small bunch green onions
        • 1 bulb garlic
        • 1 small piece fresh ginger
        • 2 lemons
        • 2 avocados
        • Fresh parsley
        Frozen
        • Frozen blueberries — 3 1/2 cups, 490g
        • Frozen fruit — 2 cups, 330g
        • Frozen mixed vegetables — 3 cups, 450g
        • Frozen broccoli — 3 cups, 291g
        Protein / Refrigerated
        • Firm tofu — 7 blocks
        • Extra firm tofu — 4 blocks
        • Soy milk — about 7 1/2 cups, 1.8L
        • Dairy-free yogurt — 1/2 cup, 131g
        • Vegan vanilla protein powder — 9 scoops worth
        • Creatine — 3 scoops
        Simnett Nutrition · 6 Week Easy Vegan Meal Plan61
        Week 3 Grocery (cont.)
        Week 3Simnett Nutrition

        Grocery List (cont.)

        Required Optional
        Canned / Dry Goods
        • Cooked lentils — 4 1/2 cups, 890g
        • TVP — 3/4 cup, 70g
        • Chickpeas — about 6 1/2 cups cooked/drained, roughly 965g, or 4 cans
        • Black beans — about 5 1/3 cups cooked/drained, 911g, or 4 cans
        • Wild rice blend — 1 1/4 cups dry, 200g
        • Rolled oats — 2 1/2 cups, 202g
        • Medjool dates — 2 dates
        • Bread — 4 slices
        • Small tortilla wrap or pita — 1 wrap
        • Raw cashews — about 1 cup, roughly 105g
        • Hemp or chia seeds — about 6 tbsp, roughly 60g
        • Chopped olives
        Sauces / Condiments
        • Salsa — about 2 1/2 cups, roughly 650g, plus optional extra for topping
        • Peanut butter — 4 tbsp, about 64g
        • Better Than Bouillon vegetable base — 3 tbsp, about 54g
        • Soy sauce or tamari — about 2 3/4 tbsp, 41ml
        • Rice vinegar — about 2 1/4 tbsp, 34ml
        • Maple syrup — about 2 1/2 tbsp, 38ml
        • 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
        • 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 3Simnett Nutrition

        Daily Meal Plan

        Batch CookLeftoverFresh
        DayBreakfastLunchDinnerTotals
        1
        Batch Cook
        PB Toast & Smoothie
        Fresh
        Lentils & Squash
        Fresh
        Tofu Chickpea Frittata
        Fresh
        2500 Cal
        182g P
        2
        Leftovers
        Oatmeal
        Fresh
        Tofu Frittata
        Leftover
        Lentils & Squash
        Leftover
        2250 Cal
        172g P
        3
        Leftovers
        Oatmeal
        Fresh
        Lentils & Squash
        Leftover
        Tofu Frittata
        Leftover
        2250 Cal
        172g P
        4
        Transition
        Blueberry Pie Smoothie
        Fresh
        Tofu Frittata
        Leftover
        Tofu, Veggies, and Wild Rice
        Fresh
        2250 Cal
        188g P
        5
        Transition
        Blueberry Pie Smoothie
        Fresh
        Tofu & Wild rice
        Leftover
        Black bean and Sweet potato hash with salsa and avocado
        Fresh
        2250 Cal
        158g P
        6
        Fresh
        Easy Fruit Smoothie
        Fresh
        Tofu & Wild rice
        Leftover
        Black Beans & Sweet Potatoes
        Leftover
        2250 Cal
        152g P
        7
        Fresh
        Tofu Scramble
        Fresh
        Chickpea Wrap With Tzatziki
        Fresh
        Black Beans & Sweet Potatoes
        Leftover
        2250 Cal
        150g P
        2286 Cal
        Weekly avg calories
        168g
        Avg protein
        Simnett Nutrition · 6 Week Easy Vegan Meal Plan63
        Week 3 · Day 1 breakfast · PB Toast & Smoothie
        Week 3 · Day 1 RecipesSimnett Nutrition
        BREAKFAST

        PB Toast & Smoothie

        1
        Servings
        833
        Calories
        62g
        Protein
        74g
        Carbs
        29g
        Fat
        Ingredients
          Toast
          • 2 piecesbread, toasted
          • 2 tbsppeanut butter
          • ½banana, sliced
          Smoothie
          • ½banana
          • 1 ¼ cup (300 ml)soy milk
          • 1 ¼ scoopvegan protein powder
          Directions
          1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
          2. 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 RecipesSimnett Nutrition
          LUNCH

          Lentils & Squash with Cheesy Cashew Sauce

          3
          Servings
          833
          Calories
          55g
          Protein
          135g
          Carbs
          11g
          Fat
          Ingredients
          • 4 ½ cups (890g)cooked lentils
          • ¾ cup (70g)dry TVP (textured vegetable protein)
          • 3 cups (450g)mixed vegetables (carrots, corn, green beans & peas)
          • 4 ½ cups (1066 ml)water
          • 3 tbspBetter Than Bouillon (vegetable base)
          • 2 tbspdried thyme
          • 2 tbspdried sage
          • 3 tspdried rosemary
          • 3 tsponion powder
          • 4 ¾ cups (973g)cooked butternut squash
          • Cheesy Cashew Sauce
          • ½ cup (65g)raw cashews
          • ½ cup (118ml)water
          • 1 ½ clovegarlic
          • Juice of ¾ lemon
          • 1 ½ tsponion powder
          • 1 ½ tspgarlic powder
          • 6 tbspnutritional yeast
          • ¼-½ tspsalt
          • Pinchblack pepper
          Directions
          1. 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 RecipesSimnett Nutrition
          DINNER

          Tofu Chickpea Frittata

          5
          Servings
          833
          Calories
          65g
          Protein
          93g
          Carbs
          29g
          Fat
          Ingredients
          • 5blocks tofu, chopped
          • 5 cups (737g)chickpeas, drained and rinsed
          • 1 ¾ cup (414 ml)water
          • 3 ¾ largerusset potatoes, chopped
          • ½onion, chopped
          • 2 ½ cups (180g)mushrooms, chopped
          • 1 ¾ cup (102g)fresh parsley
          • 15cherry tomatoes, chopped
          • 2 mediumred bell pepper, chopped
          • 5 stalksgreen onion, chopped
          • 3/4 cup (194g)salsa
          • 2 tbsponion powder
          • 3 ½ tspgarlic powder
          • 1 ¾ tspturmeric powder
          • 1 tspsalt
          • 1 ¾ tspblack pepper
          • 1 ¾ cup (453g)salsa, to add after
          Directions
          1. 1Preheat the oven to 375F.
          2. 2Add tofu, chickpeas, water, onion powder, garlic powder, turmeric, salt, pepper, and cup salsa to a food processor or blender. Blend until mostly smooth.
          3. 3Stir in the chopped potatoes, onion, mushrooms, parsley, red bell pepper, and green onion.
          4. 4Pour the mixture into a large baking dish (you may need to divide the mixture into two dishes) lined with parchment paper or lightly greased.
          5. 5Bake for about 45-60 minutes, or until the frittata is set and lightly golden on top.
          6. 6Let cool slightly before slicing into 5 servings.
          7. 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 RecipesSimnett Nutrition
          BREAKFAST

          Oatmeal

          1
          Servings
          833
          Calories
          52g
          Protein
          120g
          Carbs
          14g
          Fat
          Ingredients
          • ½a ripe banana, peeled
          • 1 ¼ cup (296ml)water
          • 1pitted medjool date
          • 1 ¼ cup (101g)rolled oats
          • A pinch of salt
          • 1 tspcinnamon (optional)
          Protein Milk
          • ½ripe banana, peeled
          • ¾ cup (185 ml)soy milk
          • 1 ¼ scoopvegan protein powder
          Directions
          1. 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.
          2. 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 RecipesSimnett Nutrition
          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 RecipesSimnett Nutrition
          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 RecipesSimnett Nutrition
          BREAKFAST

          Oatmeal

          1
          Servings
          833
          Calories
          52g
          Protein
          120g
          Carbs
          14g
          Fat
          Ingredients
          • ½a ripe banana, peeled
          • 1 ¼ cup (296ml)water
          • 1pitted medjool date
          • 1 ¼ cup (101g)rolled oats
          • A pinch of salt
          • 1 tspcinnamon (optional)
          Protein Milk
          • ½ripe banana, peeled
          • ¾ cup (185 ml)soy milk
          • 1 ¼ scoopvegan protein powder
          Directions
          1. 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.
          2. 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 RecipesSimnett Nutrition
          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 RecipesSimnett Nutrition
          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 RecipesSimnett Nutrition
          BREAKFAST

          Blueberry Pie Smoothie

          1
          Servings
          833
          Calories
          65g
          Protein
          91g
          Carbs
          21g
          Fat
          Ingredients
          • 1 ¾banana, peeled
          • 1 ¾ cup (245g)frozen blueberries
          • ½-1 tspground cinnamon
          • 1 ½ tbsphemp or chia seeds
          • 1 ¾ cup (426 ml)soy milk
          • 1 ¾ scoopvegan protein powder
          • 1 scoopcreatine, optional
          Directions
          1. 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 RecipesSimnett Nutrition
          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 RecipesSimnett Nutrition
          DINNER

          Tofu, Veggies, and Wild Rice with a Peanut Ginger sauce

          3
          Servings
          833
          Calories
          —
          Protein
          —
          Carbs
          —
          Fat
          Ingredients
            Tofu and marinade
            • 3 ½blocks of extra firm tofu, cubed
            • ¾ tbsptamari or soy sauce
            • ¾ tbsprice vinegar
            • ¾ tbspmaple syrup
            • ¾ tspgarlic powder
            • ¾ tsponion powder
            • Pinchblack pepper
            Veggies
            • 3 cups (291g)frozen broccoli
            Rice
            • 1 ¼ cup (200g)wild rice blend (or rice of choice)
            • 2 ½ cups (592 ml)water
            Sauce
            • 2 tbspnatural peanut butter
            • 2 tbsptamari or soy sauce
            • 2 ½ tbspgrated fresh ginger
            • 2 clovesgarlic, peeled
            • 1 ½ tbsprice vinegar
            • 1 ¾ tbspmaple syrup
            • 4- 5 tbsp water (or more if needed)
            Directions
            1. 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.
            2. 2Put the frozen broccoli on a sheet pan and cook for approx. 20 minutes or until cooked through.
            3. 3Cook rice for approx. 45 minutes or until done (if you are using white or brown rice, cook according to package instructions)
            4. 4Blend sauce ingredients together until smooth.
            5. 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 RecipesSimnett Nutrition
            BREAKFAST

            Blueberry Pie Smoothie

            1
            Servings
            833
            Calories
            65g
            Protein
            91g
            Carbs
            21g
            Fat
            Ingredients
            • 1 ¾banana, peeled
            • 1 ¾ cup (245g)frozen blueberries
            • ½-1 tspground cinnamon
            • 1 ½ tbsphemp or chia seeds
            • 1 ¾ cup (426 ml)soy milk
            • 1 ¾ scoopvegan protein powder
            • 1 scoopcreatine, optional
            Directions
            1. 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 RecipesSimnett Nutrition
            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 RecipesSimnett Nutrition
            DINNER

            Black bean and Sweet potato hash with salsa and avocado

            3
            Servings
            833
            Calories
            35g
            Protein
            149g
            Carbs
            15g
            Fat
            Ingredients
              Black beans and sweet potato mix
              • 3 ½ largesweet potatoes, chopped
              • 2 ¾ mediumsize onions, chopped
              • 3 ½bell peppers, chopped
              • 8 largemushrooms, chopped
              • 5 ⅓ cups (911g)black beans, drained and rinsed
              • 1 ¼ tbspgarlic powder
              • 1 ¼ tbsponion powder
              • 3 tspsmoked paprika
              • Pinchsalt
              • Pinchblack pepper
              Add ons
              • Salsa, on top
              • 1 ¾avocado
              Directions
              1. 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.
              2. 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.
              3. 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 RecipesSimnett Nutrition
              BREAKFAST

              Easy Fruit Smoothie

              1
              Servings
              833
              Calories
              59g
              Protein
              95g
              Carbs
              23g
              Fat
              Ingredients
              • 1 ½banana, peeled
              • 2 cups (330g)frozen fruit of choice
              • 3 tbsphemp seeds
              • 1 ½ scoopvegan vanilla protein powder
              • 1 scoopcreatine, optional
              • 1 ¼ cup (304 ml)soy milk
              Directions
              1. 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 RecipesSimnett Nutrition
              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 RecipesSimnett Nutrition
              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 RecipesSimnett Nutrition
              BREAKFAST

              Tofu Scramble

              1
              Servings
              833
              Calories
              80g
              Protein
              60g
              Carbs
              36g
              Fat
              Ingredients
              • 1 ¾ cup (approx)or 470 g firm tofu, crumbled
              • 1/2 cup (97g)chopped red onion
              • 3/4 cup (52g)chopped mushrooms
              • 3/4 cup (111g)chopped red pepper
              Spice blend
              • ½ tspchili powder
              • 1 tspcumin
              • 1 tspturmeric
              • 1 tspgarlic powder
              • 2 ½ tbspnutritional yeast
              • 1 ½- 2 pieces of bread, toasted
              • Ketchup or hot sauce (optional)
              Directions
              1. 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
              2. 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
              3. 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
              4. 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 RecipesSimnett Nutrition
              LUNCH

              Chickpea Wrap With Tzatziki

              1
              Servings
              833
              Calories
              35g
              Protein
              124g
              Carbs
              26g
              Fat
              Ingredients
              • 1 ½ cup (228g)cooked chickpeas, drained and rinsed
              • 1 ½ tspcumin
              • 1 ½ tspcoriander
              • 1 ½ tspsmoked paprika
              • Pinchsalt and pepper
              Tzatziki sauce
              • 1/2 cup (131g)dairy free yogurt
              • juice of 3/4 a lemon
              • 1 ½ clovegarlic
              • ⅓ cup (39g)cashews
              • 2 ¾ tbspdried (or fresh) dill
              • ½cucumber 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 medium (6”) pita bread
              Directions
              1. 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
              2. 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
              3. 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
              4. 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
              5. 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 RecipesSimnett Nutrition
              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
              Simnett NutritionMeal Plan
              6 Week Easy Vegan Meal Plan

              Week 4

              Simnett Nutrition · 6 Week Easy Vegan Meal Plan85
              Week 4 Overview
              Week 4Simnett Nutrition
              04
              6 Week Easy Vegan Meal Plan

              Week 4

              147–189 g
              Protein per day
              ~2,500 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 2500 calories and between 147-189g 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 Grocery
              Week 4Simnett Nutrition

              Grocery List

              Required Optional

              Look this over before you start week 4, 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
              • 8 medium bananas
              • 3 medium yellow or white onions
              • 2 red onions
              • 3 medium red bell peppers
              • 1 green bell pepper
              • 7 large carrots
              • 9 medium potatoes
              • 3 large cucumbers
              • 4 medium tomatoes
              • 1 small container cherry or grape tomatoes
              • 1 1/2 cups chopped mushrooms — 108g
              • 3 1/2 cups mixed greens — 122g
              • 1 cup shredded purple cabbage — 89g
              • 3 1/2 cups chopped kale — 73g
              • Chopped spinach
              • 3 celery stalks
              • 1 small bunch green onions
              • 1 bulb garlic
              • 5 lemons
              • Fresh basil
              • Fresh parsley
              • Cilantro or parsley
              • Chopped lettuce
              Frozen
              • Frozen blueberries — 3 1/2 cups, 490g
              • Frozen fruit — 2 cups, 330g
              • Frozen peas — about 2 1/2 cups, 348g
              Protein / Refrigerated
              • Extra firm tofu — 3 blocks
              • Firm tofu — 1 block
              • Soy milk — about 7 1/2 cups, 1.8L
              • Dairy-free yogurt — 1/2 cup, 131g
              • Vegan vanilla protein powder — 9 scoops worth
              • Creatine — 3 scoops
              Simnett Nutrition · 6 Week Easy Vegan Meal Plan87
              Week 4 Grocery (cont.)
              Week 4Simnett Nutrition

              Grocery List (cont.)

              Required Optional
              Canned / Dry Goods
              • Dry French lentils — 2/3 cup, 126g
              • Cooked French or green lentils — 3 1/2 cups, 692g
              • TVP — about 3 cups, 282g
              • Chickpeas — about 8 1/2 cups cooked/drained, roughly 1325g, or 6 cans
              • Quinoa — 2 cups dry, 332g
              • Lentil or legume pasta — about 11.6 oz dry, 331g
              • Rolled oats — 2 1/2 cups, 202g
              • Fire roasted tomatoes — 3 3/4 cups, 24 oz can
              • Tomato sauce — 3 1/2 cups, 857ml
              • Medjool dates — 2 dates
              • Bread — 2 slices
              • Small tortillas or pita — 4 wraps
              • Raw cashews — 1/3 cup, 39g
              • Hemp or chia seeds — about 13 tbsp, roughly 130g
              • Chopped olives
              Sauces / Condiments
              • BBQ sauce — 1/2 cup, 139g
              • Tahini — 5 tbsp, about 75g
              • Peanut butter — 2 tbsp, about 32g
              • Vegetable broth — 5 1/4 cups, 1.16L
              • Maple syrup — about 1 tbsp, 15ml
              • Mustard — about 2 tbsp, 30g
              • Salsa
              • Olive oil
              Spices / Pantry
              • Salt
              • Black pepper
              • Garlic powder
              • Onion powder
              • Cumin
              • Coriander
              • Smoked paprika
              • Dried sage
              • Dried rosemary
              • Dried or fresh dill
              • Ground cinnamon
              • Mediterranean seasoning
              • Poultry 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.

              Simnett Nutrition · 6 Week Easy Vegan Meal Plan88
              Week 4 Daily Meal Plan
              Week 4Simnett Nutrition

              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
              2500 Cal
              152g P
              2
              Leftovers
              Oatmeal
              Fresh
              BBQ Tofu
              Leftover
              Lentil Veggie Soup
              Leftover
              2500 Cal
              152g P
              3
              Transition
              Blueberry Pie Smoothie
              Fresh
              BBQ Tofu
              Leftover
              Mediterranean Chickpea & TVP Bowl
              Fresh
              2500 Cal
              182g P
              4
              Transition
              Blueberry Pie Smoothie
              Fresh
              BBQ Tofu
              Leftover
              Chickpea and Veggie stir fry
              Fresh
              2500 Cal
              147g P
              5
              Transition
              PB Toast & Smoothie
              Fresh
              Chickpea Veggie Stirfry
              Leftover
              Lentil Sauce with pasta
              Fresh
              2500 Cal
              157g P
              6
              Fresh
              Easy Fruit Smoothie
              Fresh
              Lentil Pasta
              Leftover
              Mediterranean Chickpea & TVP Bowl
              Fresh
              2500 Cal
              189g P
              7
              Fresh
              Tofu Breakfast wraps
              Fresh
              Chickpea Wrap With Tzatziki
              Fresh
              Lentil Pasta
              Leftover
              2500 Cal
              159g P
              2500 Cal
              Weekly avg calories
              163g
              Avg protein
              Simnett Nutrition · 6 Week Easy Vegan Meal Plan89
              Week 4 · Day 1 breakfast · Oatmeal
              Week 4 · Day 1 RecipesSimnett Nutrition
              BREAKFAST

              Oatmeal

              1
              Servings
              833
              Calories
              52g
              Protein
              120g
              Carbs
              14g
              Fat
              Ingredients
              • ½a ripe banana, peeled
              • 1 ¼ cup (296ml)water
              • 1pitted medjool date
              • 1 ¼ cup (101g)rolled oats
              • A pinch of salt
              • 1 tspcinnamon (optional)
              Protein Milk
              • ½ripe banana, peeled
              • ¾ cup (185 ml)soy milk
              • 1 ¼ scoopvegan protein powder
              Directions
              1. 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.
              2. 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 Plan90
              Week 4 · Day 1 lunch · One Pot Lentil Veggie Soup
              Week 4 · Day 1 RecipesSimnett Nutrition
              LUNCH

              One Pot Lentil Veggie Soup

              2
              Servings
              833
              Calories
              56g
              Protein
              142g
              Carbs
              6g
              Fat
              Ingredients
              • 2 ½ largecarrots, chopped
              • 1onion, chopped
              • 2 ½ stalkscelery, chopped
              • 4 cloves (or more)garlic, chopped
              • 4 tbsppoultry seasoning
              • 3 ¾ cup (24 oz)canned fire roasted tomatoes
              • ⅔ cup (126g)dry french lentils
              • ⅔ cup (111g)dry quinoa
              • 1 cup (94g)Textured Vegetable Protein (TVP)
              • 5 ¼ cups (1161 ml)veggie broth
              • ½ cup (80g)frozen peas (add after soup is cooked)
              • Optional toppings: chopped green onions
              Directions
              1. 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 Plan91
              Week 4 · Day 1 dinner · BBQ Tofu & Potatoes with Lemon Tahini Salad
              Week 4 · Day 1 RecipesSimnett Nutrition
              DINNER

              BBQ Tofu & Potatoes with Lemon Tahini Salad

              4
              Servings
              833
              Calories
              44g
              Protein
              109g
              Carbs
              30g
              Fat
              Ingredients
              • 2 ½blocks (855g) extra firm tofu, sliced or cubed
              • ½ cup (139g)BBQ sauce
              • 8 ¾ mediumsize potatoes, cut in half or cubed
              Salad
              • 3 ½ cups (122g)mixed greens
              • 1 cup (89g)shredded purple cabbage
              • 1 ½ mediumred bell pepper, chopped
              Lemon Tahini Sauce
              • 6 tbspwater
              • 5 tbsptahini
              • 1 ½ tspgarlic powder
              • 2 ½ tbsplemon juice
              • 1 ¼ tbspmustard
              • 1 ¼ tspmaple syrup
              • Pinchsalt and pepper
              Directions
              1. 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 Plan92
              Week 4 · Day 2 breakfast · Oatmeal
              Week 4 · Day 2 RecipesSimnett Nutrition
              BREAKFAST

              Oatmeal

              1
              Servings
              833
              Calories
              52g
              Protein
              120g
              Carbs
              14g
              Fat
              Ingredients
              • ½a ripe banana, peeled
              • 1 ¼ cup (296ml)water
              • 1pitted medjool date
              • 1 ¼ cup (101g)rolled oats
              • A pinch of salt
              • 1 tspcinnamon (optional)
              Protein Milk
              • ½ripe banana, peeled
              • ¾ cup (185 ml)soy milk
              • 1 ¼ scoopvegan protein powder
              Directions
              1. 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.
              2. 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 Plan93
              Week 4 · Day 2 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
              Week 4 · Day 2 RecipesSimnett Nutrition
              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 Plan94
              Week 4 · Day 2 dinner · One Pot Lentil Veggie Soup
              Week 4 · Day 2 RecipesSimnett Nutrition
              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 Plan95
              Week 4 · Day 3 breakfast · Blueberry Pie Smoothie
              Week 4 · Day 3 RecipesSimnett Nutrition
              BREAKFAST

              Blueberry Pie Smoothie

              1
              Servings
              833
              Calories
              65g
              Protein
              91g
              Carbs
              21g
              Fat
              Ingredients
              • 1 ¾banana, peeled
              • 1 ¾ cup (245g)frozen blueberries
              • ½-1 tspground cinnamon
              • 1 ½ tbsphemp or chia seeds
              • 1 ¾ cup (426 ml)soy milk
              • 1 ¾ scoopvegan protein powder
              • 1 scoopcreatine, optional
              Directions
              1. 1Blend everything together in a blender until smooth.
              Simnett Nutrition · 6 Week Easy Vegan Meal Plan96
              Week 4 · Day 3 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
              Week 4 · Day 3 RecipesSimnett Nutrition
              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 Plan97
              Week 4 · Day 3 dinner · Mediterranean Chickpea & TVP Bowl Recipe
              Week 4 · Day 3 RecipesSimnett Nutrition
              DINNER

              Mediterranean Chickpea & TVP Bowl Recipe

              1
              Servings
              833
              Calories
              73g
              Protein
              124g
              Carbs
              8g
              Fat
              Ingredients
              • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
              • 1 cup (94g)dry Textured Vegetable Protein (TVP)
              • ¾ largecucumber, chopped
              • 2 mediumtomato, chopped
              • ½red onion, chopped
              • 1lemon, juice
              • 1 ½-2 tbspMediterranean seasoning
              • Small drizzle of olive oil (optional)
              Directions
              1. 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).
              2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
              Simnett Nutrition · 6 Week Easy Vegan Meal Plan98
              Week 4 · Day 4 breakfast · Blueberry Pie Smoothie
              Week 4 · Day 4 RecipesSimnett Nutrition
              BREAKFAST

              Blueberry Pie Smoothie

              1
              Servings
              833
              Calories
              65g
              Protein
              91g
              Carbs
              21g
              Fat
              Ingredients
              • 1 ¾banana, peeled
              • 1 ¾ cup (245g)frozen blueberries
              • ½-1 tspground cinnamon
              • 1 ½ tbsphemp or chia seeds
              • 1 ¾ cup (426 ml)soy milk
              • 1 ¾ scoopvegan protein powder
              • 1 scoopcreatine, optional
              Directions
              1. 1Blend everything together in a blender until smooth.
              Simnett Nutrition · 6 Week Easy Vegan Meal Plan99
              Week 4 · Day 4 lunch · BBQ Tofu & Potatoes with Lemon Tahini Salad
              Week 4 · Day 4 RecipesSimnett Nutrition
              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 Plan100
              Week 4 · Day 4 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
              Week 4 · Day 4 RecipesSimnett Nutrition
              DINNER

              Chickpea and Veggie stir fry with Quinoa and hemp seed dressing

              3
              Servings
              833
              Calories
              38g
              Protein
              133g
              Carbs
              18g
              Fat
              Ingredients
              • 4 cups (607g)cooked chickpeas, drained and rinsed
              • 2 cups (268g)frozen peas
              • 2 ¾ mediumcarrots, grated
              • 3 tspgarlic powder
              • 3 tsponion powder
              • Pinchsalt
              • Pinchblack pepper
              • ¾ mediumcucumber, chopped
              • 13grape or cherry tomatoes, chopped
              Quinoa
              • 1 ⅓ cup (221g)dry quinoa
              • 2 ½ cups (651 ml)water
              Sauce
              • ⅓ cup (48g)+ 5 tsp hemp seeds
              • ¾ tbspmustard
              • ¾lemon, juiced
              • ¾ tbspmaple syrup
              • ¾ tbspdried dill
              • ¾ tspgarlic powder
              • ¾ tsponion powder
              • Pinchsalt
              • ⅓- ½ cup (71-118 ml) water
              Directions
              1. 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
              2. 2Chop the cucumber and tomatoes and set aside.
              3. 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
              4. 4Blend the sauce ingredients together until smooth.
              5. 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 Plan101
              Week 4 · Day 5 breakfast · PB Toast & Smoothie
              Week 4 · Day 5 RecipesSimnett Nutrition
              BREAKFAST

              PB Toast & Smoothie

              1
              Servings
              833
              Calories
              62g
              Protein
              74g
              Carbs
              29g
              Fat
              Ingredients
                Toast
                • 2 piecesbread, toasted
                • 2 tbsppeanut butter
                • ½banana, sliced
                Smoothie
                • ½banana
                • 1 ¼ cup (300 ml)soy milk
                • 1 ¼ scoopvegan protein powder
                Directions
                1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
                2. 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 Plan102
                Week 4 · Day 5 lunch · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
                Week 4 · Day 5 RecipesSimnett Nutrition
                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 Plan103
                Week 4 · Day 5 dinner · Lentil Sauce with pasta
                Week 4 · Day 5 RecipesSimnett Nutrition
                DINNER

                Lentil Sauce with pasta

                3
                Servings
                833
                Calories
                57g
                Protein
                151g
                Carbs
                5g
                Fat
                Ingredients
                • 1 cup (194g)white or yellow onion, diced
                • 1 ¾ cup (192g)grated carrot
                • ¾ cup (69g)chopped red bell pepper
                • 3 ½ cups (692g)cooked or canned french (or green/red) lentils, drained and rinsed
                • 3 ½ cups (73g)chopped kale
                Sauce
                • 3 ½ largegarlic cloves
                • 1 cup (194g)diced onion
                • 3 ½ tbspfresh basil, chopped (or 2 tsp dried)
                • 3 ½ tspfresh parsley, chopped*
                • 3 ½ cups (857ml)tomato sauce
                • *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
                Pasta
                • 331g (11.6 oz) Lentil pasta, legume pasta, or wheat pasta
                Directions
                1. 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
                2. 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
                3. 3Add equal portions to separate containers and add parsley garnish on top.
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan104
                Week 4 · Day 6 breakfast · Easy Fruit Smoothie
                Week 4 · Day 6 RecipesSimnett Nutrition
                BREAKFAST

                Easy Fruit Smoothie

                1
                Servings
                833
                Calories
                59g
                Protein
                95g
                Carbs
                23g
                Fat
                Ingredients
                • 1 ½banana, peeled
                • 2 cups (330g)frozen fruit of choice
                • 3 tbsphemp seeds
                • 1 ½ scoopvegan vanilla protein powder
                • 1 scoopcreatine, optional
                • 1 ¼ cup (304 ml)soy milk
                Directions
                1. 1Blend everything together in a blender until smooth.
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan105
                Week 4 · Day 6 lunch · Lentil Sauce with pasta
                Week 4 · Day 6 RecipesSimnett Nutrition
                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 Plan106
                Week 4 · Day 6 dinner · Mediterranean Chickpea & TVP Bowl Recipe
                Week 4 · Day 6 RecipesSimnett Nutrition
                DINNER

                Mediterranean Chickpea & TVP Bowl Recipe

                1
                Servings
                833
                Calories
                73g
                Protein
                124g
                Carbs
                8g
                Fat
                Ingredients
                • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
                • 1 cup (94g)dry Textured Vegetable Protein (TVP)
                • ¾ largecucumber, chopped
                • 2 mediumtomato, chopped
                • ½red onion, chopped
                • 1lemon, juice
                • 1 ½-2 tbspMediterranean seasoning
                • Small drizzle of olive oil (optional)
                Directions
                1. 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).
                2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan107
                Week 4 · Day 7 breakfast · Tofu Breakfast wraps
                Week 4 · Day 7 RecipesSimnett Nutrition
                BREAKFAST

                Tofu Breakfast wraps

                1
                Servings
                833
                Calories
                67g
                Protein
                90g
                Carbs
                29g
                Fat
                Ingredients
                • ¾block firm tofu
                • 1/2red onion, diced
                • 3/4green bell pepper, chopped
                • 1 ½ cup (108g)chopped mushrooms
                • 3 smalltortillas
                Tofu spice mix
                • 1 tspsage
                • 1 tspgarlic powder
                • 1 tspcumin
                • 1 tspsmoked paprika
                • 1 tspdried rosemary
                • ½-1 tspsalt
                • 4 ½ tbspnutritional yeast
                Optional toppings
                • Salsa
                • Chopped lettuce
                • Herbs like chopped cilantro or parsley
                Directions
                1. 1Sauté vegetables until soft
                2. 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
                3. 3Add to tortillas and add toppings.
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan108
                Week 4 · Day 7 lunch · Chickpea Wrap With Tzatziki
                Week 4 · Day 7 RecipesSimnett Nutrition
                LUNCH

                Chickpea Wrap With Tzatziki

                1
                Servings
                833
                Calories
                35g
                Protein
                124g
                Carbs
                26g
                Fat
                Ingredients
                • 1 ½ cup (228g)cooked chickpeas, drained and rinsed
                • 1 ½ tspcumin
                • 1 ½ tspcoriander
                • 1 ½ tspsmoked paprika
                • Pinchsalt and pepper
                Tzatziki sauce
                • 1/2 cup (131g)dairy free yogurt
                • juice of 3/4 a lemon
                • 1 ½ clovegarlic
                • ⅓ cup (39g)cashews
                • 2 ¾ tbspdried (or fresh) dill
                • ½cucumber 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 medium (6”) pita bread
                Directions
                1. 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
                2. 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
                3. 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
                4. 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
                5. 5Add chickpea & veg mixture to a wrap or pita and enjoy.
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan109
                Week 4 · Day 7 dinner · Lentil Sauce with pasta
                Week 4 · Day 7 RecipesSimnett Nutrition
                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 Plan110
                Week 5 Title
                Simnett NutritionMeal Plan
                6 Week Easy Vegan Meal Plan

                Week 5

                Simnett Nutrition · 6 Week Easy Vegan Meal Plan111
                Week 5 Overview
                Week 5Simnett Nutrition
                05
                6 Week Easy Vegan Meal Plan

                Week 5

                150–185 g
                Protein per day
                ~2,500 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 2500 calories and between 150-185g 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 Plan112
                Week 5 Grocery
                Week 5Simnett Nutrition

                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
                • 8 medium bananas
                • 4 medium yellow or white onions
                • 2 red onions
                • 6 medium red or mixed bell peppers
                • 2 large carrots
                • 3 large sweet potatoes
                • 1 large butternut squash
                • 2 large cucumbers
                • 4 medium tomatoes
                • 1 small container cherry or grape tomatoes
                • About 4 cups chopped mushrooms — roughly 300g
                • 1 small potato
                • Chopped spinach
                • 1 celery stalk
                • 1 small bunch green onions
                • 1 bulb garlic
                • 1 large piece fresh ginger
                • 4 lemons
                • 1 1/4 cups fresh snow peas — 200g
                • 3 avocados
                • Cilantro
                • Fresh dill
                Frozen
                • Frozen blueberries — 3 1/2 cups, 490g
                • Frozen mixed vegetables — 3 cups, 450g
                • Frozen corn — 1/2 cup, 82g
                • Frozen edamame — 1 1/4 cups, 193g
                Protein / Refrigerated
                • Firm tofu — 2 blocks
                • Soft tofu — 1 block
                • Soy milk — about 7 1/2 cups, 1.8L
                • Dairy-free yogurt — 1/2 cup, 131g
                • Vegan vanilla protein powder — 9 scoops worth
                • Creatine — 2 scoops
                • Veggie ground — 1 1/3 cups, 220g
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan113
                Week 5 Grocery (cont.)
                Week 5Simnett Nutrition

                Grocery List (cont.)

                Required Optional
                Canned / Dry Goods
                • Cooked lentils — 4 1/2 cups, 890g
                • TVP — about 2 3/4 cups, 258g
                • Chickpeas — about 4 1/2 cups cooked/drained, roughly 718g, or 3 cans
                • Black beans — about 7 1/3 cups cooked/drained, roughly 1254g, or 6 cans
                • Red lentil or legume pasta — about 15 oz dry, 435g
                • Rolled oats — 2 1/2 cups, 202g
                • Medjool dates — 2 dates
                • Bread — 9 slices
                • Small tortilla wrap or pita — 1 wrap
                • Raw cashews — about 1 cup, roughly 105g
                • Hemp or chia seeds — 3 tbsp, roughly 30g
                • Dill pickles — 3 tbsp chopped
                • Chopped olives
                Sauces / Condiments
                • Salsa — about 3/4 cup, 180g, plus optional extra for topping
                • Peanut butter — 4 tbsp, about 64g
                • Better Than Bouillon vegetable base — 3 tbsp, about 54g
                • Vegetable broth — about 8 1/2 cups, 2L, if not using water
                • Soy sauce or tamari — 2 1/2 tbsp, about 38ml
                • Rice vinegar — 1 1/4 tbsp, about 19ml
                • Maple syrup — about 2 tbsp, 30ml
                • Dijon mustard — 1 tbsp, about 15g
                • Roasted sesame oil — 1 1/4 tbsp, about 19ml
                • 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 Plan114
                Week 5 Daily Meal Plan
                Week 5Simnett Nutrition

                Daily Meal Plan

                Batch CookLeftoverFresh
                DayBreakfastLunchDinnerTotals
                1
                Batch Cook
                PB Toast & Smoothie
                Fresh
                Lentils & Squash
                Fresh
                One Pot High Protein Taco Pasta
                Fresh
                2500 Cal
                172g P
                2
                Leftovers
                Oatmeal
                Fresh
                Taco Pasta
                Leftover
                Lentils & Squash
                Leftover
                2500 Cal
                162g P
                3
                Transition
                Oatmeal
                Fresh
                Lentils & Squash
                Leftover
                Mediterranean Chickpea & TVP Bowl
                Fresh
                2500 Cal
                180g P
                4
                Transition
                Blueberry Pie Smoothie
                Fresh
                Tofu ‘egg’ salad
                Fresh
                Ginger Garlic Noodles
                Fresh
                2500 Cal
                185g P
                5
                Transition
                Blueberry Pie Smoothie
                Fresh
                Ginger Garlic Noodles
                Leftover
                Black bean and Sweet potato hash with salsa and avocado
                Fresh
                2500 Cal
                152g P
                6
                Fresh
                Tofu Scramble
                Fresh
                Black Beans & Sweet Potatoes
                Leftover
                Chickpea Wrap With Tzatziki
                Fresh
                2500 Cal
                150g P
                7
                Fresh
                PB Toast & Smoothie
                Fresh
                Black Beans & Sweet Potatoes
                Leftover
                Mediterranean Chickpea & TVP Bowl
                Fresh
                2500 Cal
                170g P
                2500 Cal
                Weekly avg calories
                167g
                Avg protein
                Simnett Nutrition · 6 Week Easy Vegan Meal Plan115
                Week 5 · Day 1 breakfast · PB Toast & Smoothie
                Week 5 · Day 1 RecipesSimnett Nutrition
                BREAKFAST

                PB Toast & Smoothie

                1
                Servings
                833
                Calories
                62g
                Protein
                74g
                Carbs
                29g
                Fat
                Ingredients
                  Toast
                  • 2 piecesbread, toasted
                  • 2 tbsppeanut butter
                  • ½banana, sliced
                  Smoothie
                  • ½banana
                  • 1 ¼ cup (300 ml)soy milk
                  • 1 ¼ scoopvegan protein powder
                  Directions
                  1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
                  2. 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 Plan116
                  Week 5 · Day 1 lunch · Lentils & Squash with Cheesy Cashew Sauce
                  Week 5 · Day 1 RecipesSimnett Nutrition
                  LUNCH

                  Lentils & Squash with Cheesy Cashew Sauce

                  3
                  Servings
                  833
                  Calories
                  55g
                  Protein
                  135g
                  Carbs
                  11g
                  Fat
                  Ingredients
                  • 4 ½ cups (890g)cooked lentils
                  • ¾ cup (70g)dry TVP (textured vegetable protein)
                  • 3 cups (450g)mixed vegetables (carrots, corn, green beans & peas)
                  • 4 ½ cups (1066 ml)water
                  • 3 tbspBetter Than Bouillon (vegetable base)
                  • 2 tbspdried thyme
                  • 2 tbspdried sage
                  • 3 tspdried rosemary
                  • 3 tsponion powder
                  • 4 ¾ cups (973g)cooked butternut squash
                  • Cheesy Cashew Sauce
                  • ½ cup (65g)raw cashews
                  • ½ cup (118ml)water
                  • 1 ½ clovegarlic
                  • Juice of ¾ lemon
                  • 1 ½ tsponion powder
                  • 1 ½ tspgarlic powder
                  • 6 tbspnutritional yeast
                  • ¼-½ tspsalt
                  • Pinchblack pepper
                  Directions
                  1. 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 Plan117
                  Week 5 · Day 1 dinner · One Pot High Protein Taco Pasta
                  Week 5 · Day 1 RecipesSimnett Nutrition
                  DINNER

                  One Pot High Protein Taco Pasta

                  2
                  Servings
                  833
                  Calories
                  55g
                  Protein
                  130g
                  Carbs
                  17g
                  Fat
                  Ingredients
                  • 1 ⅓ cup (220g)Yves Veggie Ground (mexican flavour) or another type of veggie ground
                  • ¾yellow onion, chopped
                  • 2 cups (343g)cooked or canned black beans, drained and rinsed
                  • 2 ¾ tbsptaco seasoning (add more if using unflavoured veggie ground or another substitute)
                  • ½ cup (82g)frozen corn kernels
                  • 152g (5.3 oz) red lentil or legume pasta
                  • 4 cups (961ml)veggie broth or water
                  Toppings
                  • ¾sliced avocado, Cilantro, Salsa, green onions
                  Directions
                  1. 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 Plan118
                  Week 5 · Day 2 breakfast · Oatmeal
                  Week 5 · Day 2 RecipesSimnett Nutrition
                  BREAKFAST

                  Oatmeal

                  1
                  Servings
                  833
                  Calories
                  52g
                  Protein
                  120g
                  Carbs
                  14g
                  Fat
                  Ingredients
                  • ½a ripe banana, peeled
                  • 1 ¼ cup (296ml)water
                  • 1pitted medjool date
                  • 1 ¼ cup (101g)rolled oats
                  • A pinch of salt
                  • 1 tspcinnamon (optional)
                  Protein Milk
                  • ½ripe banana, peeled
                  • ¾ cup (185 ml)soy milk
                  • 1 ¼ scoopvegan protein powder
                  Directions
                  1. 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.
                  2. 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 Plan119
                  Week 5 · Day 2 lunch · One Pot High Protein Taco Pasta
                  Week 5 · Day 2 RecipesSimnett Nutrition
                  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 Plan120
                  Week 5 · Day 2 dinner · Lentils & Squash with Cheesy Cashew Sauce
                  Week 5 · Day 2 RecipesSimnett Nutrition
                  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 Plan121
                  Week 5 · Day 3 breakfast · Oatmeal
                  Week 5 · Day 3 RecipesSimnett Nutrition
                  BREAKFAST

                  Oatmeal

                  1
                  Servings
                  833
                  Calories
                  52g
                  Protein
                  120g
                  Carbs
                  14g
                  Fat
                  Ingredients
                  • ½a ripe banana, peeled
                  • 1 ¼ cup (296ml)water
                  • 1pitted medjool date
                  • 1 ¼ cup (101g)rolled oats
                  • A pinch of salt
                  • 1 tspcinnamon (optional)
                  Protein Milk
                  • ½ripe banana, peeled
                  • ¾ cup (185 ml)soy milk
                  • 1 ¼ scoopvegan protein powder
                  Directions
                  1. 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.
                  2. 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 Plan122
                  Week 5 · Day 3 lunch · Lentils & Squash with Cheesy Cashew Sauce
                  Week 5 · Day 3 RecipesSimnett Nutrition
                  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 Plan123
                  Week 5 · Day 3 dinner · Mediterranean Chickpea & TVP Bowl Recipe
                  Week 5 · Day 3 RecipesSimnett Nutrition
                  DINNER

                  Mediterranean Chickpea & TVP Bowl Recipe

                  1
                  Servings
                  833
                  Calories
                  73g
                  Protein
                  124g
                  Carbs
                  8g
                  Fat
                  Ingredients
                  • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
                  • 1 cup (94g)dry Textured Vegetable Protein (TVP)
                  • ¾ largecucumber, chopped
                  • 2 mediumtomato, chopped
                  • ½red onion, chopped
                  • 1lemon, juice
                  • 1 ½-2 tbspMediterranean seasoning
                  • Small drizzle of olive oil (optional)
                  Directions
                  1. 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).
                  2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
                  Simnett Nutrition · 6 Week Easy Vegan Meal Plan124
                  Week 5 · Day 4 breakfast · Blueberry Pie Smoothie
                  Week 5 · Day 4 RecipesSimnett Nutrition
                  BREAKFAST

                  Blueberry Pie Smoothie

                  1
                  Servings
                  833
                  Calories
                  65g
                  Protein
                  91g
                  Carbs
                  21g
                  Fat
                  Ingredients
                  • 1 ¾banana, peeled
                  • 1 ¾ cup (245g)frozen blueberries
                  • ½-1 tspground cinnamon
                  • 1 ½ tbsphemp or chia seeds
                  • 1 ¾ cup (426 ml)soy milk
                  • 1 ¾ scoopvegan protein powder
                  • 1 scoopcreatine, optional
                  Directions
                  1. 1Blend everything together in a blender until smooth.
                  Simnett Nutrition · 6 Week Easy Vegan Meal Plan125
                  Week 5 · Day 4 lunch · Tofu ‘egg’ salad
                  Week 5 · Day 4 RecipesSimnett Nutrition
                  LUNCH

                  Tofu ‘egg’ salad

                  1
                  Servings
                  833
                  Calories
                  68g
                  Protein
                  93g
                  Carbs
                  27g
                  Fat
                  Ingredients
                  • ¾block soft tofu
                  • ¾block firm tofu
                  • 1⁄2 cup+ 1 tbsp (148g) cooked potatoes, chopped
                  • 3 tbspdill pickle
                  • 1 tbspdijon mustard
                  • 4 tbspgreen onion, chopped
                  • ⅓ cup (32g)celery, chopped
                  • ½-1 tspblack pepper
                  • 1 tsponion powder
                  • ½ tspturmeric powder
                  • Pinchsalt
                  • 3 piecesbread, toasted
                  • Optional: for a more eggy flavour, try adding 1 tsp of kala namak salt. You can also add fresh herbs like 2 tbsp of fresh dill.
                  Directions
                  1. 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 Plan126
                  Week 5 · Day 4 dinner · Ginger Garlic Noodles
                  Week 5 · Day 4 RecipesSimnett Nutrition
                  DINNER

                  Ginger Garlic Noodles

                  2
                  Servings
                  833
                  Calories
                  52g
                  Protein
                  129g
                  Carbs
                  19g
                  Fat
                  Ingredients
                  • 1 ¼ tbsproasted sesame oil
                  • 4 clovesgarlic, minced
                  • 2thumb sized chunk of ginger, grated
                  • 1 ¼ largered bell pepper, thinly sliced
                  • 1 ¼ largecarrot, grated
                  • 1 ¼ cup (200g)fresh snow peas
                  • 1 ¼ cup (193g)frozen edamame
                  • 4 ½ cup (994 ml)vegetable broth
                  • 10 oz (283g)legume pasta of your choice - I used spaghetti
                  Sauce
                  • 2 ½ tbspsoy sauce
                  • 1 ¼ tbsprice vinegar
                  • 1 ¼ tbspmaple syrup
                  • 1 ¾ tsptoasted sesame seeds for garnish
                  • Chopped green onion for garnish
                  Directions
                  1. 1In a large pot or saucepan, saute garlic and ginger in sesame oil for a minute before adding the rest of the veggies.
                  2. 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.
                  3. 3In a small bowl, mix the sauce ingredients together. Once pasta is cooked, remove from heat and add the sauce.
                  4. 4Serve with toasted sesame seed and chopped green onion garnish.
                  Simnett Nutrition · 6 Week Easy Vegan Meal Plan127
                  Week 5 · Day 5 breakfast · Blueberry Pie Smoothie
                  Week 5 · Day 5 RecipesSimnett Nutrition
                  BREAKFAST

                  Blueberry Pie Smoothie

                  1
                  Servings
                  833
                  Calories
                  65g
                  Protein
                  91g
                  Carbs
                  21g
                  Fat
                  Ingredients
                  • 1 ¾banana, peeled
                  • 1 ¾ cup (245g)frozen blueberries
                  • ½-1 tspground cinnamon
                  • 1 ½ tbsphemp or chia seeds
                  • 1 ¾ cup (426 ml)soy milk
                  • 1 ¾ scoopvegan protein powder
                  • 1 scoopcreatine, optional
                  Directions
                  1. 1Blend everything together in a blender until smooth.
                  Simnett Nutrition · 6 Week Easy Vegan Meal Plan128
                  Week 5 · Day 5 lunch · Ginger Garlic Noodles
                  Week 5 · Day 5 RecipesSimnett Nutrition
                  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.

                  Simnett Nutrition · 6 Week Easy Vegan Meal Plan129
                  Week 5 · Day 5 dinner · Black bean and Sweet potato hash with salsa and avocado
                  Week 5 · Day 5 RecipesSimnett Nutrition
                  DINNER

                  Black bean and Sweet potato hash with salsa and avocado

                  3
                  Servings
                  833
                  Calories
                  35g
                  Protein
                  149g
                  Carbs
                  15g
                  Fat
                  Ingredients
                    Black beans and sweet potato mix
                    • 3 ½ largesweet potatoes, chopped
                    • 2 ¾ mediumsize onions, chopped
                    • 3 ½bell peppers, chopped
                    • 8 largemushrooms, chopped
                    • 5 ⅓ cups (911g)black beans, drained and rinsed
                    • 1 ¼ tbspgarlic powder
                    • 1 ¼ tbsponion powder
                    • 3 tspsmoked paprika
                    • Pinchsalt
                    • Pinchblack pepper
                    Add ons
                    • Salsa, on top
                    • 1 ¾avocado
                    Directions
                    1. 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.
                    2. 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.
                    3. 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 Plan130
                    Week 5 · Day 6 breakfast · Tofu Scramble
                    Week 5 · Day 6 RecipesSimnett Nutrition
                    BREAKFAST

                    Tofu Scramble

                    1
                    Servings
                    833
                    Calories
                    80g
                    Protein
                    60g
                    Carbs
                    36g
                    Fat
                    Ingredients
                    • 1 ¾ cup (approx)or 470 g firm tofu, crumbled
                    • 1/2 cup (97g)chopped red onion
                    • 3/4 cup (52g)chopped mushrooms
                    • 3/4 cup (111g)chopped red pepper
                    Spice blend
                    • ½ tspchili powder
                    • 1 tspcumin
                    • 1 tspturmeric
                    • 1 tspgarlic powder
                    • 2 ½ tbspnutritional yeast
                    • 1 ½- 2 pieces of bread, toasted
                    • Ketchup or hot sauce (optional)
                    Directions
                    1. 1Crumble tofu into a medium size mixing bowl and add spice blend, mix well.
                    2. 2Place chopped onion and mushrooms in a large frying pan and saute on medium heat until tender, stirring often.
                    3. 3Add crumbled tofu and heat thoroughly, making sure to mix the tofu, onion and mushrooms together well.
                    4. 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 Plan131
                    Week 5 · Day 6 lunch · Black bean and Sweet potato hash with salsa and avocado
                    Week 5 · Day 6 RecipesSimnett Nutrition
                    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.

                    Simnett Nutrition · 6 Week Easy Vegan Meal Plan132
                    Week 5 · Day 6 dinner · Chickpea Wrap With Tzatziki
                    Week 5 · Day 6 RecipesSimnett Nutrition
                    DINNER

                    Chickpea Wrap With Tzatziki

                    1
                    Servings
                    833
                    Calories
                    35g
                    Protein
                    124g
                    Carbs
                    26g
                    Fat
                    Ingredients
                    • 1 ½ cup (228g)cooked chickpeas, drained and rinsed
                    • 1 ½ tspcumin
                    • 1 ½ tspcoriander
                    • 1 ½ tspsmoked paprika
                    • Pinchsalt and pepper
                    Tzatziki sauce
                    • 1/2 cup (131g)dairy free yogurt
                    • juice of 3/4 a lemon
                    • 1 ½ clovegarlic
                    • ⅓ cup (39g)cashews
                    • 2 ¾ tbspdried (or fresh) dill
                    • ½cucumber 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 medium (6”) pita bread
                    Directions
                    1. 1Saute chickpeas in a small frying pan with cumin, coriander, smoked paprika, and salt and black pepper. Remove from heat after 5-10 minutes.
                    2. 2Make tzatziki sauce by blending together yogurt, lemon juice, garlic and soaked cashews until smooth. Remove from blender and add to a bowl
                    3. 3Add dill, cucumber, and salt to blended yogurt sauce and mix together. Set aside.
                    4. 4Chop additional fresh veggies for the wrap and add them to a large bowl along with the chickpeas. Mix together with the tzatziki sauce.
                    5. 5Add chickpea & veg mixture to a wrap or pita and enjoy.
                    Simnett Nutrition · 6 Week Easy Vegan Meal Plan133
                    Week 5 · Day 7 breakfast · PB Toast & Smoothie
                    Week 5 · Day 7 RecipesSimnett Nutrition
                    BREAKFAST

                    PB Toast & Smoothie

                    1
                    Servings
                    833
                    Calories
                    62g
                    Protein
                    74g
                    Carbs
                    29g
                    Fat
                    Ingredients
                      Toast
                      • 2 piecesbread, toasted
                      • 2 tbsppeanut butter
                      • ½banana, sliced
                      Smoothie
                      • ½banana
                      • 1 ¼ cup (300 ml)soy milk
                      • 1 ¼ scoopvegan protein powder
                      Directions
                      1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
                      2. 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 Plan134
                      Week 5 · Day 7 lunch · Black bean and Sweet potato hash with salsa and avocado
                      Week 5 · Day 7 RecipesSimnett Nutrition
                      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.

                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan135
                      Week 5 · Day 7 dinner · Mediterranean Chickpea & TVP Bowl Recipe
                      Week 5 · Day 7 RecipesSimnett Nutrition
                      DINNER

                      Mediterranean Chickpea & TVP Bowl Recipe

                      1
                      Servings
                      833
                      Calories
                      73g
                      Protein
                      124g
                      Carbs
                      8g
                      Fat
                      Ingredients
                      • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
                      • 1 cup (94g)dry Textured Vegetable Protein (TVP)
                      • ¾ largecucumber, chopped
                      • 2 mediumtomato, chopped
                      • ½red onion, chopped
                      • 1lemon, juice
                      • 1 ½-2 tbspMediterranean seasoning
                      • Small drizzle of olive oil (optional)
                      Directions
                      1. 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).
                      2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy. WEEK 6
                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan136
                      Week 6 Title
                      Simnett NutritionMeal Plan
                      6 Week Easy Vegan Meal Plan

                      Week 6

                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan137
                      Week 6 Overview
                      Week 6Simnett Nutrition
                      06
                      6 Week Easy Vegan Meal Plan

                      Week 6

                      151–195 g
                      Protein per day
                      ~2,500 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 2500 calories and between 151-195g 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
                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan138
                      Week 6 Grocery
                      Week 6Simnett Nutrition

                      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
                      • 8 medium bananas
                      • 4 medium yellow or white onions
                      • 2 red onions
                      • 6 medium red or mixed bell peppers
                      • 2 large carrots
                      • 3 large sweet potatoes
                      • 1 large butternut squash
                      • 2 large cucumbers
                      • 4 medium tomatoes
                      • 1 small container cherry or grape tomatoes
                      • About 4 cups chopped mushrooms — roughly 300g
                      • 1 small potato
                      • Chopped spinach
                      • 1 celery stalk
                      • 1 small bunch green onions
                      • 1 bulb garlic
                      • 1 large piece fresh ginger
                      • 4 lemons
                      • 1 1/4 cups fresh snow peas — 200g
                      • 3 avocados
                      • Cilantro
                      • Fresh dill
                      Frozen
                      • Frozen blueberries — 3 1/2 cups, 490g
                      • Frozen mixed vegetables — 3 cups, 450g
                      • Frozen corn — 1/2 cup, 82g
                      • Frozen edamame — 1 1/4 cups, 193g
                      Protein / Refrigerated
                      • Firm tofu — 2 blocks
                      • Soft tofu — 1 block
                      • Soy milk — about 7 1/2 cups, 1.8L
                      • Dairy-free yogurt — 1/2 cup, 131g
                      • Vegan vanilla protein powder — 9 scoops worth
                      • Creatine — 2 scoops
                      • Veggie ground — 1 1/3 cups, 220g
                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan139
                      Week 6 Grocery (cont.)
                      Week 6Simnett Nutrition

                      Grocery List (cont.)

                      Required Optional
                      Canned / Dry Goods
                      • Cooked lentils — 4 1/2 cups, 890g
                      • TVP — about 2 3/4 cups, 258g
                      • Chickpeas — about 4 1/2 cups cooked/drained, roughly 718g, or 3 cans
                      • Black beans — about 7 1/3 cups cooked/drained, roughly 1254g, or 6 cans
                      • Red lentil or legume pasta — about 15 oz dry, 435g
                      • Rolled oats — 2 1/2 cups, 202g
                      • Medjool dates — 2 dates
                      • Bread — 9 slices
                      • Small tortilla wrap or pita — 1 wrap
                      • Raw cashews — about 1 cup, roughly 105g
                      • Hemp or chia seeds — 3 tbsp, roughly 30g
                      • Dill pickles — 3 tbsp chopped
                      • Chopped olives
                      Sauces / Condiments
                      • Salsa — about 3/4 cup, 180g, plus optional extra for topping
                      • Peanut butter — 4 tbsp, about 64g
                      • Better Than Bouillon vegetable base — 3 tbsp, about 54g
                      • Vegetable broth — about 8 1/2 cups, 2L, if not using water
                      • Soy sauce or tamari — 2 1/2 tbsp, about 38ml
                      • Rice vinegar — 1 1/4 tbsp, about 19ml
                      • Maple syrup — about 2 tbsp, 30ml
                      • Dijon mustard — 1 tbsp, about 15g
                      • Roasted sesame oil — 1 1/4 tbsp, about 19ml
                      • 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 Plan140
                      Week 6 Daily Meal Plan
                      Week 6Simnett Nutrition

                      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
                      2500 Cal
                      153g P
                      2
                      Leftovers
                      PB Toast & Smoothie
                      Fresh
                      Chickpea Veggie Stir fry
                      Leftover
                      Lentil Curry
                      Leftover
                      2500 Cal
                      153g P
                      3
                      Leftovers
                      Blueberry Pie Smoothie
                      Fresh
                      Lentil Curry
                      Leftover
                      Chickpea Veggie Stirfry
                      Leftover
                      2500 Cal
                      156g P
                      4
                      Transition
                      Blueberry Pie Smoothie
                      Fresh
                      Mediterranean Chickpea & TVP Bowl
                      Fresh
                      Lentil Sauce with pasta
                      Fresh
                      2500 Cal
                      195g P
                      5
                      Transition
                      Easy Fruit Smoothie
                      Fresh
                      Tofu ‘egg’ salad
                      Fresh
                      Lentil Pasta
                      Leftover
                      2500 Cal
                      184g P
                      6
                      Fresh
                      Easy Fruit Smoothie
                      Fresh
                      Lentil Pasta
                      Leftover
                      Black bean and Sweet potato hash with salsa and avocado
                      Fresh
                      2500 Cal
                      151g P
                      7
                      Fresh
                      Tofu Breakfast wraps
                      Fresh
                      Mediterranean Chickpea & TVP Bowl
                      Fresh
                      Black Beans & Sweet Potatoes
                      Leftover
                      2500 Cal
                      175g P
                      2500 Cal
                      Weekly avg calories
                      167g
                      Avg protein
                      Simnett Nutrition · 6 Week Easy Vegan Meal Plan141
                      Week 6 · Day 1 breakfast · PB Toast & Smoothie
                      Week 6 · Day 1 RecipesSimnett Nutrition
                      BREAKFAST

                      PB Toast & Smoothie

                      1
                      Servings
                      833
                      Calories
                      62g
                      Protein
                      74g
                      Carbs
                      29g
                      Fat
                      Ingredients
                        Toast
                        • 2 piecesbread, toasted
                        • 2 tbsppeanut butter
                        • ½banana, sliced
                        Smoothie
                        • ½banana
                        • 1 ¼ cup (300 ml)soy milk
                        • 1 ¼ scoopvegan protein powder
                        Directions
                        1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
                        2. 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 Plan142
                        Week 6 · Day 1 lunch · One Pot Red Lentil Curry
                        Week 6 · Day 1 RecipesSimnett Nutrition
                        LUNCH

                        One Pot Red Lentil Curry

                        3
                        Servings
                        833
                        Calories
                        53g
                        Protein
                        151g
                        Carbs
                        5g
                        Fat
                        Ingredients
                        • 3 cups (576g)split red lentils, rinsed and drained (no soaking needed)
                        • 1 ½-2 tbsp red curry paste
                        • 1/2yellow onion, chopped
                        • 3 ⅔ largecarrots, chopped
                        • ⅔ headcauliflower, chopped
                        • 1 ¼ cup (200g)frozen peas
                        • 1red bell pepper, chopped
                        Garnish
                        • Cilantro or parsley, chopped (optional)
                        Directions
                        1. 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.
                        2. 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.
                        3. 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 Plan143
                        Week 6 · Day 1 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
                        Week 6 · Day 1 RecipesSimnett Nutrition
                        DINNER

                        Chickpea and Veggie stir fry with Quinoa and hemp seed dressing

                        3
                        Servings
                        833
                        Calories
                        38g
                        Protein
                        133g
                        Carbs
                        18g
                        Fat
                        Ingredients
                        • 4 cups (607g)cooked chickpeas, drained and rinsed
                        • 2 cups (268g)frozen peas
                        • 2 ¾ mediumcarrots, grated
                        • 3 tspgarlic powder
                        • 3 tsponion powder
                        • Pinchsalt
                        • Pinchblack pepper
                        • ¾ mediumcucumber, chopped
                        • 13grape or cherry tomatoes, chopped
                        Quinoa
                        • 1 ⅓ cup (221g)dry quinoa
                        • 2 ½ cups (651 ml)water
                        Sauce
                        • ⅓ cup (48g)+ 5 tsp hemp seeds
                        • ¾ tbspmustard
                        • ¾lemon, juiced
                        • ¾ tbspmaple syrup
                        • ¾ tbspdried dill
                        • ¾ tspgarlic powder
                        • ¾ tsponion powder
                        • Pinchsalt
                        • ⅓- ½ cup (71-118 ml) water
                        Directions
                        1. 1Saute the chickpeas, peas, carrots, and spices together for approx. 10 minutes on medium heat.
                        2. 2Chop the cucumber and tomatoes and set aside.
                        3. 3Prepare the quinoa and let it cook for approx. 20 minutes on medium heat (or until soft and cooked through).
                        4. 4Blend the sauce ingredients together until smooth.
                        5. 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 Plan144
                        Week 6 · Day 2 breakfast · PB Toast & Smoothie
                        Week 6 · Day 2 RecipesSimnett Nutrition
                        BREAKFAST

                        PB Toast & Smoothie

                        1
                        Servings
                        833
                        Calories
                        62g
                        Protein
                        74g
                        Carbs
                        29g
                        Fat
                        Ingredients
                          Toast
                          • 2 piecesbread, toasted
                          • 2 tbsppeanut butter
                          • ½banana, sliced
                          Smoothie
                          • ½banana
                          • 1 ¼ cup (300 ml)soy milk
                          • 1 ¼ scoopvegan protein powder
                          Directions
                          1. 1Toast the bread and spread peanut butter on top. Add sliced banana on top of the peanut butter.
                          2. 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 Plan145
                          Week 6 · Day 2 lunch · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
                          Week 6 · Day 2 RecipesSimnett Nutrition
                          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 Plan146
                          Week 6 · Day 2 dinner · One Pot Red Lentil Curry
                          Week 6 · Day 2 RecipesSimnett Nutrition
                          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 Plan147
                          Week 6 · Day 3 breakfast · Blueberry Pie Smoothie
                          Week 6 · Day 3 RecipesSimnett Nutrition
                          BREAKFAST

                          Blueberry Pie Smoothie

                          1
                          Servings
                          833
                          Calories
                          65g
                          Protein
                          91g
                          Carbs
                          21g
                          Fat
                          Ingredients
                          • 1 ¾banana, peeled
                          • 1 ¾ cup (245g)frozen blueberries
                          • ½-1 tspground cinnamon
                          • 1 ½ tbsphemp or chia seeds
                          • 1 ¾ cup (426 ml)soy milk
                          • 1 ¾ scoopvegan protein powder
                          • 1 scoopcreatine, optional
                          Directions
                          1. 1Blend everything together in a blender until smooth.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan148
                          Week 6 · Day 3 lunch · One Pot Red Lentil Curry
                          Week 6 · Day 3 RecipesSimnett Nutrition
                          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 Plan149
                          Week 6 · Day 3 dinner · Chickpea and Veggie stir fry with Quinoa and hemp seed dressing
                          Week 6 · Day 3 RecipesSimnett Nutrition
                          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 Plan150
                          Week 6 · Day 4 breakfast · Blueberry Pie Smoothie
                          Week 6 · Day 4 RecipesSimnett Nutrition
                          BREAKFAST

                          Blueberry Pie Smoothie

                          1
                          Servings
                          833
                          Calories
                          65g
                          Protein
                          91g
                          Carbs
                          21g
                          Fat
                          Ingredients
                          • 1 ¾banana, peeled
                          • 1 ¾ cup (245g)frozen blueberries
                          • ½-1 tspground cinnamon
                          • 1 ½ tbsphemp or chia seeds
                          • 1 ¾ cup (426 ml)soy milk
                          • 1 ¾ scoopvegan protein powder
                          • 1 scoopcreatine, optional
                          Directions
                          1. 1Blend everything together in a blender until smooth.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan151
                          Week 6 · Day 4 lunch · Mediterranean Chickpea & TVP Bowl Recipe
                          Week 6 · Day 4 RecipesSimnett Nutrition
                          LUNCH

                          Mediterranean Chickpea & TVP Bowl Recipe

                          1
                          Servings
                          833
                          Calories
                          73g
                          Protein
                          124g
                          Carbs
                          8g
                          Fat
                          Ingredients
                          • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
                          • 1 cup (94g)dry Textured Vegetable Protein (TVP)
                          • ¾ largecucumber, chopped
                          • 2 mediumtomato, chopped
                          • ½red onion, chopped
                          • 1lemon, juice
                          • 1 ½-2 tbspMediterranean seasoning
                          • Small drizzle of olive oil (optional)
                          Directions
                          1. 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).
                          2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan152
                          Week 6 · Day 4 dinner · Lentil Sauce with pasta
                          Week 6 · Day 4 RecipesSimnett Nutrition
                          DINNER

                          Lentil Sauce with pasta

                          3
                          Servings
                          833
                          Calories
                          57g
                          Protein
                          151g
                          Carbs
                          5g
                          Fat
                          Ingredients
                          • 1 cup (194g)white or yellow onion, diced
                          • 1 ¾ cup (192g)grated carrot
                          • ¾ cup (69g)chopped red bell pepper
                          • 3 ½ cups (692g)cooked or canned french (or green/red) lentils, drained and rinsed
                          • 3 ½ cups (73g)chopped kale
                          Sauce
                          • 3 ½ largegarlic cloves
                          • 1 cup (194g)diced onion
                          • 3 ½ tbspfresh basil, chopped (or 2 tsp dried)
                          • 3 ½ tspfresh parsley, chopped*
                          • 3 ½ cups (857ml)tomato sauce
                          • *Always use fresh Parsley as dried parsley doesn’t retain much flavour.
                          Pasta
                          • 331g (11.6 oz) Lentil pasta, legume pasta, or wheat pasta
                          Directions
                          1. 1Saute onion, carrot and red bell pepper on medium high heat for 3-5 minutes.
                          2. 2Add lentils, chopped kale, garlic, basil, tomato sauce and simmer together for 10 minutes on medium heat.
                          3. 3Add equal portions to separate containers and add parsley garnish on top.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan153
                          Week 6 · Day 5 breakfast · Easy Fruit Smoothie
                          Week 6 · Day 5 RecipesSimnett Nutrition
                          BREAKFAST

                          Easy Fruit Smoothie

                          1
                          Servings
                          833
                          Calories
                          59g
                          Protein
                          95g
                          Carbs
                          23g
                          Fat
                          Ingredients
                          • 1 ½banana, peeled
                          • 2 cups (330g)frozen fruit of choice
                          • 3 tbsphemp seeds
                          • 1 ½ scoopvegan vanilla protein powder
                          • 1 scoopcreatine, optional
                          • 1 ¼ cup (304 ml)soy milk
                          Directions
                          1. 1Blend everything together in a blender until smooth.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan154
                          Week 6 · Day 5 lunch · Tofu ‘egg’ salad
                          Week 6 · Day 5 RecipesSimnett Nutrition
                          LUNCH

                          Tofu ‘egg’ salad

                          1
                          Servings
                          833
                          Calories
                          68g
                          Protein
                          93g
                          Carbs
                          27g
                          Fat
                          Ingredients
                          • ¾block soft tofu
                          • ¾block firm tofu
                          • 1⁄2 cup+ 1 tbsp (148g) cooked potatoes, chopped
                          • 3 tbspdill pickle
                          • 1 tbspdijon mustard
                          • 4 tbspgreen onion, chopped
                          • ⅓ cup (32g)celery, chopped
                          • ½-1 tspblack pepper
                          • 1 tsponion powder
                          • ½ tspturmeric powder
                          • Pinchsalt
                          • 3 piecesbread, toasted
                          • Optional: for a more eggy flavour, try adding 1 tsp of kala namak salt. You can also add fresh herbs like 2 tbsp of fresh dill.
                          Directions
                          1. 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 Plan155
                          Week 6 · Day 5 dinner · Lentil Sauce with pasta
                          Week 6 · Day 5 RecipesSimnett Nutrition
                          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 Plan156
                          Week 6 · Day 6 breakfast · Easy Fruit Smoothie
                          Week 6 · Day 6 RecipesSimnett Nutrition
                          BREAKFAST

                          Easy Fruit Smoothie

                          1
                          Servings
                          833
                          Calories
                          59g
                          Protein
                          95g
                          Carbs
                          23g
                          Fat
                          Ingredients
                          • 1 ½banana, peeled
                          • 2 cups (330g)frozen fruit of choice
                          • 3 tbsphemp seeds
                          • 1 ½ scoopvegan vanilla protein powder
                          • 1 scoopcreatine, optional
                          • 1 ¼ cup (304 ml)soy milk
                          Directions
                          1. 1Blend everything together in a blender until smooth.
                          Simnett Nutrition · 6 Week Easy Vegan Meal Plan157
                          Week 6 · Day 6 lunch · Lentil Sauce with pasta
                          Week 6 · Day 6 RecipesSimnett Nutrition
                          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 Plan158
                          Week 6 · Day 6 dinner · Black bean and Sweet potato hash with salsa and avocado
                          Week 6 · Day 6 RecipesSimnett Nutrition
                          DINNER

                          Black bean and Sweet potato hash with salsa and avocado

                          3
                          Servings
                          833
                          Calories
                          35g
                          Protein
                          149g
                          Carbs
                          15g
                          Fat
                          Ingredients
                            Black beans and sweet potato mix
                            • 3 ½ largesweet potatoes, chopped
                            • 2 ¾ mediumsize onions, chopped
                            • 3 ½bell peppers, chopped
                            • 8 largemushrooms, chopped
                            • 5 ⅓ cups (911g)black beans, drained and rinsed
                            • 1 ¼ tbspgarlic powder
                            • 1 ¼ tbsponion powder
                            • 3 tspsmoked paprika
                            • Pinchsalt
                            • Pinchblack pepper
                            Add ons
                            • Salsa, on top
                            • 1 ¾avocado
                            Directions
                            1. 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.
                            2. 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.
                            3. 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 Plan159
                            Week 6 · Day 7 breakfast · Tofu Breakfast wraps
                            Week 6 · Day 7 RecipesSimnett Nutrition
                            BREAKFAST

                            Tofu Breakfast wraps

                            1
                            Servings
                            833
                            Calories
                            67g
                            Protein
                            90g
                            Carbs
                            29g
                            Fat
                            Ingredients
                            • ¾block firm tofu
                            • 1/2red onion, diced
                            • 3/4green bell pepper, chopped
                            • 1 ½ cup (108g)chopped mushrooms
                            • 3 smalltortillas
                            Tofu spice mix
                            • 1 tspsage
                            • 1 tspgarlic powder
                            • 1 tspcumin
                            • 1 tspsmoked paprika
                            • 1 tspdried rosemary
                            • ½-1 tspsalt
                            • 4 ½ tbspnutritional yeast
                            Optional toppings
                            • Salsa
                            • Chopped lettuce
                            • Herbs like chopped cilantro or parsley
                            Directions
                            1. 1Sauté vegetables until soft
                            2. 2Crumble tofu into a bowl and mix with spice mix. Add tofu mix to sautéed veggies and heat for 5 mins or until hot.
                            3. 3Add to tortillas and add toppings.
                            Simnett Nutrition · 6 Week Easy Vegan Meal Plan160
                            Week 6 · Day 7 lunch · Mediterranean Chickpea & TVP Bowl Recipe
                            Week 6 · Day 7 RecipesSimnett Nutrition
                            LUNCH

                            Mediterranean Chickpea & TVP Bowl Recipe

                            1
                            Servings
                            833
                            Calories
                            73g
                            Protein
                            124g
                            Carbs
                            8g
                            Fat
                            Ingredients
                            • 1 ½ cup (245g)cooked or canned chickpeas, drained & rinsed
                            • 1 cup (94g)dry Textured Vegetable Protein (TVP)
                            • ¾ largecucumber, chopped
                            • 2 mediumtomato, chopped
                            • ½red onion, chopped
                            • 1lemon, juice
                            • 1 ½-2 tbspMediterranean seasoning
                            • Small drizzle of olive oil (optional)
                            Directions
                            1. 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).
                            2. 2Add chickpeas along with chopped veggies to the bowl of TVP. Toss together and enjoy.
                            Simnett Nutrition · 6 Week Easy Vegan Meal Plan161
                            Week 6 · Day 7 dinner · Black bean and Sweet potato hash with salsa and avocado
                            Week 6 · Day 7 RecipesSimnett Nutrition
                            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 Plan162