whole-food plant-based menu plan

Monday Mexican	Tuesday Pasta	Wednesday Rice/Grain	Thursday Soup	Friday Beans/lentils	Saturday Potatoes
Chipotle Dinner Peppers, onions, zucchini, mushrooms; beans with corn and sweet potato, Mex. Rice, on tortillas or lettuce	Pad Thai Frozen or fresh veg, bean sprouts, brown rice noodles, cashews or peanuts, serve with melon (or pineapple)	Sausageless Rice aka “Smokey Pilaf” (smoked paprika and sausage seasonings, onion celery carrot, etc. brown rice) Serve with broccoli or grn beans, salad, corn…	10-Spice Soup Crusty bread, leafy salad, fruit	BBean Burgers with Sweet potato noodles in red pepper sauce, make bread dough wwheat buns (freeze), snap peas or cabbage wedge	Shepherds Pie Superb topped with sautéed mushrooms & onions and big dollops of cashew sour cream! Green veg and salad
BBean-Olive Enchiladas  With rice, lettuce, finger veg, Top with avocado and tomato (cilantro) Or  Layered Enchilada Bake	Spaghetti sauce includes celery, carrots, mushrooms finely chopped and sautéed,  can add bulger. serve big green salad and garlicky bread	Quinoa Patties Baked sweet potatoes, wedge of cabbage, beets, maybe green beans Good with avocado topping or sauces	Minestrone or Split Pea Breadsticks, crunchy veg tray, fruit	Cassoulet Best with cornbread top added, serve with broccoli or other green veg, big green salad	Potato-Crust Quiche Line pie pan(s) with thinly sliced potato bake 425 for 10 minutes, chickpea flour batter over veg and bake use ”black salt” for egg-ness
Taco Salad Bake oil-free corn tortillas cut into 6ths at 400 for 18 minutes. Heat seasoned black beans. Chop mini-peppers, tomatoes, avocados, cilantro, etc	YakiSoba Use whole wheat thin spaghetti, every veg in fridge J Garlic, ginger, tamari or soy, Szechuan seasoning	Beefu & Peppers Marinate pressed extra-firm tofu dices and bake, sprout mung beans Lots of cabbage, green peppers, over brown rice.	Lunchbox Soup (summer) 3-Bean Chili (winter) Crusty or chewy bread, fruit	Bean-Loaded Potato Skins Scoop out middle  of baked potatoes, fill with seasoned black beans or other, drizzle with cashew cream, serve with green veg, “glazed” carrots, salad,	Meatless loaf and Mashed Potatoes Vegan gravy, corn, chopped salad (detox – cabbage, carrots, cauliflower, broccoli, Brussel sprouts, kale)
BBean Chimichanga (baked) Big salad, guac or cashew cream, corn	Fettucine Primavera White bean cashew cream sauce, lots of steamed veg mixed in, serve with salad and fruit	Pineapple Stir-Fry Marinate chickpeas in teriyaki sauce night before	Smoky Corn Chowder Serve with finger veg – snap peas, celery sticks, cabbage wedges, etc., and breadsticks	Chickpea Tikki Masala Or Chili Mac	Veg patties with oven fries (or carrot dogs?) Fry-cut potato on silpat or parchment 410 degrees 40 minutes, seasoned salt!
Fast Mexican Mix All in one big pan, bbeans, corn, onion, green and red peppers, rice, salsa, whatever else around…	Mushroom Stroganoff Serve with green veg, salad, “glazed” carrots, eat lots since leftovers aren’t as good J	Pizza Wholewheat crust, lots of destemmed chopped spinach, mushrooms and other toppings as desired, very light on cheese	Lentil or Bbean Tortilla Soup serve with “Mysterious flatbread” and something green and fruit/melon	Chickpea  (or white bean )Salad Sandwiches Oven fries OR black bean, grilled peppers & guacamole sandwiches on ciabatta	Sweet Potato hash or baked with Confetti Spaghetti squash Slivered multi-colored bell peppers and onion with squash strands. Fresh greens, bread
	Santa Fe Penne	Quinoa/grain salad	Beefless Stew

• Easy Pad Thai

• based on:
•  https://happyherbivore.com/recipe/cheater-pad-thai/
• 
  
• 1/2 pound brown rice noodles (can use udon noodles, whole wheat linguine, etc)
•          1/4 cup soy sauce (tamari, Braggs)
• 2 Tb peanut butter
• 2 Tb tbsp sweet red chili sauce
• 1/2 tsp garlic powder
• 1/2 tsp ground ginger
• 1/2 tsp hot sauce
• 1/2 cup water
•            juice of 1/2 fresh lime
• at least 16 oz. frozen stir-fry veg of choice (or use fresh onion, bell peppers, broccoli, bean sprouts, etc. but of course that's less fast and easy)

Instructions

Prepare noodles according to package directions. meanwhile start veg cooking, frozen till heated through or fresh until al dente. While they cook, whisk water, soy sauce, peanut butter, chili sauce, garlic powder, ginger, and hot sauce together in a small bowl or 2-cup liquid measure until combined. It may appear too runny at first, but it's not. Drain and rinse noodles, pour on top of veg and pour sauce over oodles, stir together and make sure all is heated through.

Serve with peanuts or chopped cashews on top, optional green onions, traditional bean sprouts.....

 You can also add 1/2 to 2/3 cup marinated chickpeas to cooking veg (marinate overnight in tamari or teriyaki or other asian sauce)