YEARLY VEGAN MEAL PLANNER FOR 2019
Be kind to everything and everyone. Start from yourself!
nuts and walnuts, plant-based food and stories This printable Vegan Planner will help you plan, cook and eat better. Be more aware of what, when and how much you eat and which nice produce is in season. Also, you can keep track of your expenses and always have a nice, well stocked pantry.
Here you will find: 1. 2019 Calendar at a glance 2. List of Fruits and Vegetables by Season 3. Weekly Meal Plan spreadsheet 4. Shopping List spreadsheet 5. Recipe card
You'll notice that Calendar has no holidays marked in. This is because Nuts and Walnuts has readers all over the world and I wanted to be fair to everyone. So do mark your own special days and holidays but don't forget to add your personal, special ones. Days to celebrate your beauty, creativity and love, both "me time" and time with your loved ones! xx Mari
nuts and walnuts, plant-based food and stories year 2019
nuts and walnuts, plant-based food and stories LIST OF FRUITS AND VEGETABLES BY SEASON
Plan your meals ahead. Save time, eat seasonally!
nuts and walnuts, plant-based food and stories ALL YEAR LONG PRODUCE / KITCHEN STAPLES
BEANS & NUTS SEEDS DRIED CANNED NON DAIRY CONDIMENTS OILS LEGUMES Hazelnuts Sesame FRUITS Beans Oat milk Mustard Sunflower oil Beans Walnuts Pumpkin Apricots Peas Almond milk Mayo Canola oil Red lentils Pecans Sunflower Banana chips Corn Rice milk Dressings Sesame oil Green lentils Cashews Flax Cranberries Coconut milk Plant yoghurt Hummus Coconut oil Yellow beans Almonds Chia Currants Tomatoes Plant cream Hot sauce Peanut oil Green beans Peanut Hemp Dates Chickpeas Vegan cheese Tahini Fava beans Pistachios Figs Pickled Vegan butter Spreads Chickpeas BAKING Prunes veggies Dips Fresh yeast Raisins SOY PRODUCTS Peanut butter AS SWEET AS... Instant yeast Apple chips Soy milk Ketchup Sugar Baking soda Coconut Yoghurt Nutritional yeast Brown sugar Baking flakes Soy sauce Tamari Coconut sugar powder Dried carob Tofu Sriracha Stevia Vanilla Curry paste Maple syrup Cooking Miso Agave syrup chocolate Vinegars Rice syrup Chilli sauce/paste
nuts and walnuts, plant-based food and stories GRAINS BREAD, FLOURS & HERBS & SPICES Rice: long/short/medium grain CEREALS, STARCHES Sage Provansal herbs white/brown/wild SNACKS All purpose flour Marjoram Chilli (flakes, peppers, Basmati/Yasmin/Arborio/Parboiled Bread Bread (strong) flour Rosemary powder Quinoa Pita bread Rye flour Turmeric Paprika (hot, mild, Amaranth Tortillas Spelt flour Star Anise smoked) Oats Seitan Wholewheat flour Cardamom Garlic (fresh, powdered) Barley Granola Cornflour Bay leaf Mustard Millet Cereals Chickpea flour Pepper (corns, white, black) Cayenne Buckwheat Cornflakes Arowroot flour Ginger (fresh, powdered) Cloves Spelt Tapioca Salt (Sea, Himalayan, Kosher) Cinnamon Corn DRINKS Potato starch Allspice, Pumpkin spice Cumin Polenta Water Rice flour Caraway Fennel Bulgur Sparkling water Buckwheat flour Piment d'Espelete Nutmeg Farro Tea: Gluten free flour Parsley Saffron Cous Cous Black/Green Millet flour Coriander White/Herbal Oat flour Vanilla Coffee Semolina Corn starch
nuts and walnuts, plant-based food and stories WINTER (December, January February, March
VEGETABLES FRUITS MY NOTES
Endive Garlic Apple Pineapple Beetroot Jerusalem artichoke Avocado Pomegranate Black radish Kale Bananas Pommelo Broccoli Leek Clementines Tangerines Brussels sprouts Lentils Dates Cabbage Lettuce Grapefruit Carrots Turnip Kiwi Cauliflower Olives Lemon Cellery Onion Lime Cherry tomatoes Parsnip Mandarines Collard greens Pumpkin Oranges Eggplant Sweet potatoes Pears Fennel Squash Persimmon (Kaki)
nuts and walnuts, plant-based food and stories SPRING (March, April, May, June)
VEGETABLES FRUITS MY NOTES Asparagus Lettuce Apple Arugula Onion Apricot Broccoli Peas Avocado Cabbage Radicchio Bananas Carrots Radishes Cherries Cauliflower Spinach Honeydew Cellery Spring onion Jackfruit Collard greens Swiss chard Lime Fennel Turnip Lychee Garlic Watercress Mango Green beans Yellow beans Pineapple Leek Rhubarb Strawberries
nuts and walnuts, plant-based food and stories SUMMER (June, July, August, September)
VEGETABLES FRUITS MY NOTES
Beet Lettuce Apple Mango Bell peppers Lima beans Apricot Nectarine Cabbage Okra Black currants Papaya Corn Onion Blackberry Passion fruit Cucumbers Peas Blueberry Peach Eggplant Potatoes Cantaloupe Pear Endive Radicchio Cherries Pineapple Fava beans Radish Coconut Plum Fennel Radishes Currant Raspberry Garlic Shallots Figs Star fruit Green beans Spinach Gooseberry Strawberries Green soy beans Summer squash Grapes Watermelon (Edamame) Tomatoes Guava Jalapeno peppers Yellow beans Honeydes Zucchini Kiwi
nuts and walnuts, plant-based food and stories AUTUMN (September, October, November, December)
VEGETABLES FRUITS MY NOTES
Beet Lettuce Apple Mango Bell peppers Lima beans Apricot Nectarine Cabbage Okra Black currants Papaya Corn Onion Blackberry Passion fruit Cucumbers Peas Blueberry Peach Eggplant Potatoes Cantaloupe Pear Endive Radicchio Cherries Pineapple Fava beans Radish Coconut Plum Fennel Radishes Currant Raspberry Garlic Shallots Figs Star fruit Green beans Spinach Gooseberry Strawberries Green soy beans Summer squash Grapes Watermelon (Edamame) Tomatoes Guava Jalapeno peppers Yellow beans Honeydes Zucchini Kiwi
nuts and walnuts, plant-based food and stories WEEKLY MEAL PLAN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
BREAKFAST
LUNCH
DINNER
DRINKS SNACKS
DESSERTS SHOPPING LIST
VEGGIES FRUITS NON DAIRY CANNED/FROZEN GRAINS BEANS & LEGUMES fresh/frozen/dried milk/yoghurt GOODS FLOURS spreads/cheese BREAD
HERBS/SPICES DRINKS OILS OTHER NICE THINGS I NEED CONDIMENTS BAKING SWEETENERS
nuts and walnuts, plant-based food and stories MONTH INCOME
items planned spent difference expenses
TOTAL Recipe ______
serves: time: written by:
ingredients: method:
______
______
______
______
______
______
______
______
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Copyright and terms of use: Yearly Vegan Meal Planner is made by me, Marija Stefek Rukavina from Nuts and Walnuts blog and is my own intellectual property. You can read/print this planner for free, for your own private use but not for editing and/or further sale. For further questions, please contact me at [email protected]
Yearly Vegan Meal Planner from Nuts and Walnuts, Plant-based Food and Stories