GSF One Week Vegan Mean Plan

Below is a list of recipes for a week of vegan cooking. If you’re cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider eating off of the recipe for a few days. In this program, there is no calorie limit. Eat until you are full—and be aware that might mean eating larger portions than you are used to.


Remember to consult your spice rack before visiting the grocery store!


Day One Recipes:

Breakfast - Cinnamon Apple Oatmeal

Makes 2 1-cup servings

  • 1 cup old-fashioned or quick-cooking oats
  • 2/3 cup apple juice concentrate
  • 1 1/3 cups water
  • 1/2 teaspoon cinnamon
  • 1/2 cup raisins or currants (optional)

Lunch - Amy’s vegan soup and slice of whole-grain pita bread and small side salad

Dinner - Quinoa Pilaf

Makes 8 servings

  • 1 yellow or red onion, chopped
  • 1/2 cup chopped celery
  • 1/2 cup chopped carrot
  • 1 tablespoon minced garlic
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 2 cups dry quinoa, washed and dried
  • 3 cups boiling water or vegetable broth (add 1 teaspoon salt if using water or unsalted broth)

Snack 

  • Red or green bell pepper strips
  • Hummus 

Day Two Recipe:

Breakfast - Oatmeal or Cereal with Fruit


Lunch - Leftovers from previous meal or salad


Dinner - Zucchini and Corn Fritters with Cilantro

  • 4 cups shredded zucchini
  • 1 teaspoon salt
  • 1 serving Ener-G egg replacer 
  • 2 ears corn or 1 cup of frozen corn
  • 1 small onion, diced small
  • 3 scallions, white and green parts, thinly sliced
  • 1/4 cup cilantro, minced
  • 3/4 cup flour
  • A few good grinds of black pepper
  • Canola, grapeseed or other neutral oil, for pan-frying
  • Vegan sour cream for serving

Directions: https://drcelesteowensblog.com/recipes/


Snacks:

  • Carrots 
  • Apple 
  • Rice cakes 


Day 3 Recipes: 

Breakfast - Oatmeal or Cereal with Fruit


Lunch - Leftovers from previous meal or salad


Dinner - Quickie Quesadillas

Makes 8 servings

  • 8 corn tortillas
  • 1/2 cup chopped green onions
  • 1/2 cup chopped tomatoes
  • 1/2 - 1 cup salsa
  • Red Pepper Hummus

Mexican Corn Salad

Makes 6 servings

  • 1 15-ounce can corn, drained
  • 1 large cucumber, peeled and diced
  • 1/2 cup finely chopped red onion
  • 1 medium red bell pepper, seeded and finely diced
  • 1 medium tomato, seeded and diced
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons seasoned rice vinegar
  • 2 tablespoons cider vinegar or distilled vinegar
  • 1 tablespoon lemon or lime juice
  • 1 garlic clove, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/8 teaspoon cayenne pepper

Snack:

  • Air-popped popcorn sprinkled with Virtuous Living Faith (savory), Faith (sweet), curry powder or nutritional yeast. 
  • Vegetable crudité (eg, sliced bell peppers, cucumber, carrots, etc.)


Day 4 Recipe:

Breakfast - Oatmeal or Cereal with Fruit


Lunch - Leftovers from previous meal or kale salad

  • 4 cups of kale
  • 2 Tbs Olive Oil
  • 2 Tbs Braggs Apple Cider Vinegar
  • 1 tsp coriander
  • 1 tsp cumin
  • 2 tsp garlic
  • 2 Tbs Nutritional Yeast
  • 2 Tbs Hemp Seed 

Dinner - Buffalo Cauliflower Bites

  • 1 head cauliflower
  • ½ cup flour
  • ½ cup water
  • 1 T olive oil
  • 1 T garlic power
  • ½ tsp salt
  • ⅔ cup 5 ml jar hot sause 
  • 2 T melted vegan butter

Dirctions: www.selfproclaimedfoodie.com/buffalo-cauliflower-bites/ 

Snacks:

  • Hummus (store-bought or leftover from last night’s dinner)
  • Pita and veggies for snack

Day 5 Recipes:


Breakfast - Fruit or green smoothie


Lunch - Leftovers from previous meal or salad


Dinner - Quinoa Cakes

  • 1 cup cooked quinoa
  • ½ cup grated potato
  • ½ cup grated carrot
  • ½ cup grated onion
  • 2 tbs fresh basil
  • ¼ tsp black pepper
  • 1 tsp Spike or Virtuous Living Love
  • 1 serving egg replacer 
  • Bread crumbs as needed to bind everything together (about ½ cup)
  • Grape seed oil or oil of your choice for pan frying (just enough to thinly coat bottom of pan)

Directions: www.drcelesteowensblog.com/recipes/ 


Snacks:

  • Fresh berries or other fruit


Day 6 Recipe:

Breakfast - Fruit or green smoothie


Lunch - Leftovers from previous meal or salad


Dinner - One Post Vegan Mushroom Stroganoff and Sauteed Spinach 

  • 1 tablespoon olive oil
  • 1 medium onion
  • 1 10oz container of mushrooms
  • 2 cloves of garlic, crushed
  • 2 tsp of fresh thyme, picked
  • 3 tablespoons flour
  • 3 1/2 cups vegetable stock
  • 8 oz fettuccine
  • 1/2 cup plant milk (I used coconut milk)
  • 1/4 cup nutritional yeast
  • 1/4 cup vegan cream cheese
  • salt & pepper to taste

Directions: www.plantbasedjane.com/2017/12/one-pot-vegan-mushroom-stroganoff/ 


Spinach: www.foodnetwork.com/recipes/ina-garten/garlic-sauteed-spinach-recipe-1944598 


Snacks:


Day 7 Recipe:

Breakfast - Fruit or green smoothie


Lunch - Leftovers from previous meal or salad


Dinner - Collard Green Stew

  • 5 cups collard greens
  • 2 15oz cans of black eyed peas
  • 1/3 cup extra virgin olive oil
  • 1 large onion, diced
  • 5 cloves garlic, minced
  • 1 1/2 tsp red pepper flakes
  • 2 tsp chili powder
  • 1/4 tsp sea salt
  • 1 large poblano, anaheim chili, OR green pepper
  • 3/4 cup vegetable broth
  • 2/3 cups tomato sauce

Directions: www.drcelesteowensblog.com/recipes/ 


Vegan Cornbread 

  • 2 T ground flax seed
  • 6 T water
  • 1 cup all-purpose flour
  • 1 cup cornmeal
  • ¼ cup sugar
  • 4 T baking powder
  • ¾ tsp table salt
  • 1 cup soymilk
  • ¼ cup canola or avocado oil

Directions: www.geniuskitchen.com/recipe/vegan-cornbread-115929 


Snacks:

  • Oranges and raisins for snack