PLANT BASED BEGINNER MEAL PLAN

Easy Balanced Oat Bowl – 1 cup quick oats – 1 cup almond milk – ½ cup mixed berries – 1 banana, sliced – 1 Brazil nut – 1 tbsp milled flax seed Mix everything in a bowl. You can store this in the fridge overnight or heat up in the microwave for a warm breakfast.

SPANISH RICE – 1/2 onion – 3 cloves garlic – 1.5 cup dry rice – 3 cups water – 3 oz tomato paste – 1 T dried oregano – 2 cans/3 cups black beans (rinsed) – 1 green bell pepper, diced – 1 t salt (optional) – 1/4 t cumin – optional: steamed broccoli SPANISH RICE – 1/2 onion – 3 cloves garlic – 1.5 cup dry rice – 3 cups water – 3 oz tomato paste – 1 T dried oregano – 2 cans/3 cups black beans (rinsed) – 1 green bell pepper, diced – 1 t salt (optional) – 1/4 t cumin – optional: steamed broccoli

SKILLET LASAGNA – 8 Lasagna noodles (oven ready) – 3 cloves garlic – 1/2 onion – 2 cups diced carrots – 2x 28 oz cans crushed tomatoes – 1 can (6 oz) tomato paste – 14 oz tofu (or 2 cans of white beans) – salt and pepper optional – 1 t Italian herbs – Large skillet – optional: vegan cheese shreds SKILLET LASAGNA – 8 Lasagna noodles (oven ready) – 3 cloves garlic – 1/2 onion – 2 cups diced carrots – 2x 28 oz cans crushed tomatoes – 1 can (6 oz) tomato paste – 14 oz tofu (or 2 cans of white beans) – salt and pepper optional – 1 t Italian herbs – Large skillet – optional: vegan cheese shreds Learn more

SLOPPY JOES – 2 cans red lentils (3 cups cooked, 1 cup dry) – 1/2 onion, chopped – 1 green bell pepper, chopped – 2 cloves garlic, pressed – 2 T tomato paste – 1 t mustard – 3 t Worcestershire sauce – 28 oz (1 large can) diced or crushed tomatoes – 1-2 t apple cider vinegar – salt and pepper to taste – Burger buns SLOPPY JOES – 2 cans red lentils (3 cups cooked, 1 cup dry) – 1/2 onion, chopped – 1 green bell pepper, chopped – 2 cloves garlic, pressed – 2 T tomato paste – 1 t mustard – 3 t Worcestershire sauce – 28 oz (1 large can) diced or crushed tomatoes – 1-2 t apple cider vinegar – salt and pepper to taste – Burger buns

MUSHROOM STROGANOFF – 3 boxes mushrooms (each 8 oz.), sliced – 1/4 onion – 2 cloves garlic – 1/2 cup cashews (soaked in warm water) – 1 tbsp. soy sauce (sodium reduced) – 1/2 tsp salt – 1/4 tsp pepper – 8 oz. pasta (whole wheat rotini, penne, etc.) MUSHROOM STROGANOFF – 3 boxes mushrooms (each 8 oz.), sliced – 1/4 onion – 2 cloves garlic – 1/2 cup cashews (soaked in warm water) – 1 tbsp. soy sauce (sodium reduced) – 1/2 tsp salt – 1/4 tsp pepper – 8 oz. pasta (whole wheat rotini, penne, etc.)

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