Vegan Weekly Meal Plan

March 18, 2014
Vegan Weekly Meal Plan

Eating vegan is a clean and healthy lifestyle choice, but one that can sometimes present challenges when it comes time to planning a weekly menu. It can become difficult to throw together dinner ideas every night, so try our week of dinner ideas and see just how easy vegan cooking can be.

Monday: Mexican Tacos

1. Brown tofu crumbles in a pan, mixing in some taco seasoning. Add a spoon of tomato paste and a can of black beans and let simmer.

2. Heat taco shells in oven, then spoon tofu mixture into each shell.

3. Top each taco with lettuce, diced tomatoes, sliced olives and some salsa.

Tuesday: Italian Lasagna

1. Bring a pot of water to boil and place in lasagna shells. Let cook for about eight minutes, until soft, and drain.

2. Layer a baking dish with noodles, then top with tomato sauce and non-dairy ricotta cheese. Sprinkle a layer of non-dairy mozzarella over the ricotta.

3. Repeat step two, making layers until you reach the top of the dish. Bake for 45 minutes at 200 degrees Celsius.

Wednesday: Sushi

1. Lay seaweed sheets on a sushi roller and cover with a thin layer of sushi rice.

2. Cover the rice with a thin layer of your favourite sushi vegetables, like sweet potato, avocado, cucumber or asparagus.

3. Roll the sushi up tightly, then cut into bite size pieces. Serve with soy sauce and wasabi.

Thursday: Breakfast for Dinner

1. Dunk slices of baguette in almond milk, then coat them in egg substitute, letting the bread soak up the liquid.

2. Fry the bread slices on each side, then top with syrup and powdered sugar.

3. Serve with fresh fruit and your favourite breakfast meat substitute.

Friday: Chinese Stir Fry

1. Cook a diced onion and two cloves of garlic in a bit of olive oil, until the onion is soft and translucent.

2. Saute snap peas, water chestnuts, carrots and baby corn in with the onion. Douse liberally with your favourite soy sauce.

3. Add tofu for some extra heft to the dish, and let cook down in the sauce for about 20 minutes. Serve over white rice.

Saturday: Soup

1. Saute garlic and onion with green beans, diced eggplant, squash, carrots and cabbage in a tablespoon of olive oil. Sprinkle with salt and pepper.

2. Pour six cups of vegetable stock over the vegetables, and add a can of crushed tomatoes. Toss in a bay leaf and a few dashes of soy sauce for some added flavour.

3. Let simmer for about an hour before serving. Serve up with a nice crusty loaf of bread.

Sunday: Indian Curry

1. Dice a small onion and two cloves of garlic and saute in olive oil. Once soft, sprinkle a tablespoon of garam masala and a tablespoon of curry powder over the onion, and dash in a pinch of salt and pepper.

2. Dice up some vegetables to act as the “meat” of your curry, like broccoli, bell peppers, squash and carrots. Toss these into your pan and saute for a few minutes, letting the spices combine.

3. Pour a cup of coconut milk over the veggies and let simmer for about 30 minutes. Serve over rice.

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