Note: I plan for 1 person for breakfast, lunch and snacks since my husband usually does his own thing there. I make dinner for 2.
Week 2 Menu
Drink 3 quarts of water daily!
Marinate in the evening for the next day.
Cook black beans, lunch tempeh, quinoa and seitan on Sunday.
Breakfast – 1/4-1/2c dry of quick oats. Double that amount water. 1/2c frozen blueberries. Cook over medium heat, stirring frequently until thick. Stir in 1 scoop of vanilla protein powder, sprinkle with cinnamon and eat.
Post workout – plain yogurt, handful frozen strawberries, 1 scoop vanilla protein powder
Lunch – Marinated, quartered tempeh (steak seasoning, liquid aminos, maple syrup, baked 20 min at 400, turning halfway through) , 1/2-1 package frozen broccoli, steamed, 1/2c cooked quinoa, drizzled with balsamic vinegar and sprinkled with sea salt. Meal prep on the Sunday prior to the start of the week so that tempeh and quinoa are cooked and ready. At lunch, simply steam your broccoli and heat the rest.
Snacks – raw cabbage, cucumbers, radishes
Monday – Mexican style plant-based crumbles. Cook crumbles with 2T olive oil, 2T lime juice, 1T agave nectar, 1/2t garlic powder, 2t chili powder, 1t smoked paprika. Serve with steamed carrots, spicy black beans and salad greens drizzled with balsamic.
Tuesday – Thai seitan. Marinate seitan or tofu in 3T peanut butter, 1.5T lime juice, 1.5T liquid aminos, 2t agave nectar, 1/2t garlic powder, 1/2t ginger powder. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed purple cabbage, 1/2c black beans, salad greens drizzled with leftover marinade.
Wednesday – Field Roast Italian Sausage crumbled and browned in minimal olive oil. Add jar of pasta sauce. serve over zoodles or pasta of your choice. Serve with 1/2c black beans and salad greens, drizzled with balsamic vinegar.
Thursday – Sweet and smoky seitan/tofu. Marinate in 2T olive oil, 2T liquid aminos, 2T maple syrup, 1t chili powder, 1/2t garlic powder, 1t liquid smoke. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed green beans, 1/2c black beans, salad greens drizzled with leftover marinade.
Friday – Air fried soy curls. Rehydrate in veg broth for 10 min. Drain and press to remove more liquid. Toss in seasoning of choice and air fry 20 min at 400, stirring at the midway point. Bake at 350 for 25-30 minutes, turning halfway. Serve with steamed cauliflower, 1/2c black beans, salad greens drizzled with balsamic vinegar.
Saturday – Chorizo seitan (recipe on Food.com or buy premade Field Roast). Crumble and pan fry with no or minimal oil. Serve with steamed cabbage, carrots and whatever other veg need to be used up, 1/2c black beans, salad greens drizzled with 1:1 maple syrup and any mustard you have on hand.
Sunday – Buffalo style soy curls (Dianne’s Vegan Kitchen) with salad greens, 1/2 c. black beans and steamed broccoli. Drizzle with cashew ranch.