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Weekly Me a L P L W E E K L Y M E A L P L A N C A Y L A J A B L O N S K I , R D N MON TUE WED THU FRI Cinnamon Quinoa Bowl Quinoa Bowl Quinoa Bowl Quinoa Bowl Quinoa T S Breakfast Bowl A (recipe below) F K A E R B MON TUE WED THU FRI Turkey Wrap Pasta Buddha Bowl Turkey Wrap or Turkey Wrap (wrap, turkey, (leftovers) (leftovers) Buddha Bowl avocado, red (leftovers0 H onion, lettuce, C dijon mustard) N U L MON TUE WED THU FRI Creamy Vegan Roasted Vegan Protein of choice Reduce the Protein of Pumpkin Pasta Buddha Bowl Roasted Brussel waste - Clean out choice (Recipe below) (Recipe below) Sprouts the fridge night Potato Wedges R E Side salad Side Salad N N I D MON TUE WED THU FRI Apple or banana 1/2 c. Greek Apple or 1/2 c. Greek 1/2 c. Greek w/ 1 tbsp nut yogurt w/ 1 tbsp banana w/ 1 yogurt w/ 1 tbsp yogurt w/ 1 tbsp S butter nut butter + fruit tbsp nut butter nut butter + fruit nut butter + fruit K of choice of choice of choice C A 2 Snickers N Stuffed Dates 2 Snickers 2 Snickers 2 Snickers 2 Snickers S (recipe below) Stuffed Dates Stuffed Dates Stuffed Dates Stuffed Dates 2 Grocery List - Week Specific Weekly staples- *check pantry/fridge first Cold Sections Cold Sections __ Milk of choice (almond, oat, cows) __ Large container of Plain Greek Yogurt (0 or 2%) __ 2- 6oz portions of protien of choice (at least one __ Feta Cheese fish) __ Dozen Eggs __ Turkey lunch meat (omit for vegetarian) Fruit/Vegetables Fruit/Vegetables __ 1 Large Red Onion & 1 Large Yellow Onion __ 5-6 Apples __ Garlic Bulb __ 2-3 Bananas __ 3-4 Avocados __ 1 small container of Spinach __ 1 small container mixed dark leafy greens __ 1 container of Mushrooms (sliced or whole) __ Pint Cherry Tomatoes __ Rosemary __ Cucumber __ Sage __ 1 Lemon, 1 Lime __ 1 Large Red Beet __ 2 Medium Sweet Potatoes Dry Goods __ 2 Lemons (additional from Weekly Staples List) __ All Natural Nut Butter of choice - no sugar added __ 1 Head of Cauliflower __ Quinoa __ 1 small head of Red or Savoy Cabbage __ Vanilla Extract __ Brussel Sprouts __ Old Fashioned Rolled Oats __ 1 Large Russet Potato __ Pitted Olives __ Noor Dates (pitted) about 24 __ Salad Dressing of choice __ Red or Yellow Bell Pepper __ Chia Seeds __ 1 Bar of 70% or higher dark chocolate Dry Goods __ Curry Powder __ Coconut Flakes (optional) __ Tumeric __ Ground Cinnamon __ Cumin __ Spinach, Flour, or GF tortillas for wraps __ Paprika __ 1 package of Penne Pasta (Banza for GF) __ Chili Powder __ 1 can Pumpkin Puree __ Garlic Powder __ Vegetable Broth __ Honey and/or Maple Syrup __ Small package Walnuts (optional) __ Balsamic Vinegar __ 1 can Chickpeas __ Rice Wine Vinegar (no sugar) __ Sunflower seeds or Pepitas __ Olive Oil __ Tahini __ Coconut Oil __ Black/Forbidden Rice (use quinoa if can't find) __ Dijon Mustard __ Cocoa Powder Cinnamon Quinoa Breakfast Bowl recipe Adapted from love & lemons INGREDIENTS 1 1/4th c. Quinoa (uncooked) 2 1/2 c. Almond milk (or other milk of choice) 2 tsp Cinnamon 1 tsp Vanilla Extract Pinch of Salt Optional Toppings: Apples, bananas, chia seeds, almonds, walnuts, coconut flakes, maple syrup, peanut butter, additional spices RECIPE PREPARATION Rinse and drain the quinoa. Place it in a small saucepan and add the almond milk, cinnamon, vanilla, and a pinch of salt. Bring to a high simmer, cover and reduce heat to a low simmer for 15 minutes. (Tip: don't walk away, if it starts bubbling, turn the heat off, give it one stir mid-cook if you need to, and resume). After 15 minutes, remove the pan from the heat and let the quinoa sit for 5 more minutes or until the almond milk is absorbed and the quinoa is cooked. Taste and add additional spices to your liking. Scoop 1/5th of the quinoa into bowl and top with toasted almonds, toasted coconut, and fruit. Serve with maple syrup if you like. Enjoy as a fluffy pilaf, or as more a porridge with warm almond milk poured on top. Store quinoa in fridge for 4-5 days, reheating for breakfast each morning. Change up the toppings for different daily flavors! Creamy vegan pumpkin pasta Recipe by Occasionally Eggs INGREDIENTS 1 Package Mushrooms, sliced 3 cloves garlic, skin on 2-3 / 1 tsp sage leaves, minced 1 sprig / 1 tsp rosemary, minced 1 tablespoon balsamic vinegar 1 tablespoon olive oil 1/2 teaspoon sea salt 1/2 teaspoon black pepper 1 package pasta 2 cups baby spinach 1 handful walnuts, broken into small pieces (optional) Pumpkin Sauce 2 cups pumpkin puree 3 cloves roasted garlic (roasted with the mushrooms) 3/4 cup vegetable broth 1/2 cup pasta water 2 tablespoons olive oil Juice 1 lemon, ~3 tablespoons 1/2 teaspoon sea salt , to taste 1/2 teaspoon black pepper 1/2 teaspoon cayenne pepper, to taste RECIPE PREPARATION Preheat the oven to 400F. Place the mushrooms, garlic, herbs, balsamic vinegar, olive oil, salt, and pepper onto a large pan and mix until the mushrooms are coated. Roast for 18-20 minutes, or until the mushrooms are golden. While the mushrooms are in the oven, cook your pasta in well salted water according to package instructions. Make sure to reserve 1/2 cup of the water when you drain the pasta. Pumpkin Sauce: Place all of the ingredients into a blender, and blend on high speed until smooth. Alternatively, use a stick blender. Taste and season further if needed. To serve, add the sauce, mushrooms, and spinach into the pot with the hot pasta. Stir to coat, and serve hot, with walnuts if desired. Roasted Buddha Bowl Recipe by a couple cooks INGREDIENTS 1 1/2 pounds sweet potatoes (2 medium) 3 tablespoons olive oil, divided 1 teaspoon kosher salt, divided 1 head Cauliflower Fresh ground pepper 1 to 1 ½ cups black rice or quinoa, uncooked 15-ounce can chickpeas (1 1/2 cups cooked) 1 beet ¼ head red cabbage (we used a combination of savoy and red) Salad greens 1/3 cup sunflower seeds or pepitas Best Lemon Tahini Sauce (to serve) 1/3 cup tahini 1/3 cup fresh lemon juice (2 small or 1 1/2 large lemons) 1 tablespoon olive oil 1 teaspoon maple syrup 1/2 teaspoon kosher salt 2 tablespoons water RECIPE PREPARATION Preheat oven to 450°F. Dice the sweet potatoes; place them in a bowl and mix with 1 1/2 tablespoons olive oil and 1/2 teaspoon kosher salt. Line a baking sheet with parchment paper and pour the sweet potatoes onto half of the sheet. Cut the cauliflower into florets; place them in the same bowl and mix with 1 1/2 tablespoons olive oil and 1/2 teaspoon kosher salt. Pour the cauliflower onto the other half of the baking sheet. Top the vegetables with fresh ground pepper and roast until tender, about 30 minutes. Meanwhile, prepare the rice or quinoa according to the package instructions. Drain and rinse the chickpeas; mix them with a drizzle of olive oil and a few pinches kosher salt. Peel and thinly slice the beet. Thinly slice the red cabbage. Make the Lemon Tahini Sauce by combining all ingredients in a small bowl. Whisk until a creamy dressing forms; you may need to add a bit more depending on the consistency of your tahini. Store leftovers for up to 1 month. To make the vegan Buddha bowl: place the salad greens in a bowl. Arrange small piles of each component. Drizzle with the Lemon Tahini Sauce and top with sunflower seeds or peptias. Snickers Stuffed Dates recipe by cook at home mom INGREDIENTS Snickers Stuffed Dates 2 cups pitted noor dates about 24 1/8 cup peanut or almond butter 1/2 tsp flakey sea salt Chocolate Drizzle 2 tbsp coconut oil 1 tsp cocoa powder 1 tsp maple syrup RECIPE PREPARATION Stuff the Dates Find the opening in each date, and use a small spoon to fill with about 1 tsp. your nut butter of choice, then gently close the date around the nut butter. Repeat until all of your dates are filled. Chill in the refrigerator for at least 15 minutes. Make the Chocolate Drizzle When the dates are chilling, gently melt the coconut oil in the microwave or stovetop. Whisk in the cocoa powder and maple syrup until completed mixed. Allow it to cool slightly. If it hardens too much, just warm it again and stir. Top with Chocolate and Sea Salt Place the dates on a cooling rack so the extra chocolate drizzle is able to drip off. Use a spoon to drizzle chocolate over each date, one at a time. Sprinkle a tiny bit of salt on top before it hardens, then move on to the next date. Allow the chocolate to harden, then store in the fridge or freezer until you’re ready to enjoy them!.
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