#Meal Name + Side Dish Ingredients
Breakfast 1
Toly Scramble
Fresh trot or veggie of choice +
some nuts and seeds
Breakfast 2
Bulgur Porridge
Fresh fruit or veggie of choice +
some nuts and seeds
Brooktost 3
Breaktast Polenta
Fresh fruit or veggie of choice +
some nuts and seeds
Breaktast 4
Muesi Breakfas! Cereals
Fresh fruit or veggie of choice +
some nutsand seeds
Breakfost 5
Pumpkin Pie Oatmec!
Fresh frult orveggie of choice +
some nuts and seeds
Breaktost 6
Eneray Smoothie
Fresh frut or veggie of choice +
some nuts and seeds
Gourmandelle
1/2 pound exe tr toto
ablespoon olve ot
"amet sweet orien, chopped
"eospaon ground cumin
| iecsnoon Set pa
ablerpoon chopped fresh cilor parse
2evpewe
iid cup polenta (coorse, not quick cook
ira)
opie sy"
us cup roles cote
eup at ike
some chopped wahuts raw seeds
magia grep; tooste
1 14.can pumpkin puree
V2 cup unsweetened oy rik
Va tablespoon raisin)
Pine of ground cloves
Nzcup oats
va cup pumpkin seeos
Stevia ar any ser nealhy swe
"easpaon ground caraamom
N12 cups pore water
cu onan peaches
Mevpiee
Breakfast
Directions
CCrumte totum chunks na put i no bow
f95d saute orion S minutos sa cumin, Bo
Briaona rer ond ix we Ba
‘Cook unt te ttu turns golden, about 10
‘srs cnd Tewp
Feguce heat tom
tures the consistency of eotmea. 1 to 15
imiues Add ape syrup ona seve po
combine rik Bur,
bring toa Dal
tion simmer string
fing the water toa all Str in penta, Sie
Continvously Simmer fr ot least 20 m=
Stes. Serve warm n bows lopged witha
‘Syrup. ana sine topping of choice
‘Asa ll ngreaiens togetner
Ina smal 92) bring miko @ bol over
‘medium neat sd ots, pumpin put
omen ground caves aero. ecco
Is absorbed stirring occasional wen
Iiuid ss absorbed, place in bow! Add sweet
fer and pumpuinseods. Mn and serve
Breakfast 7
Peanv! Butter Oatmeal
Fresh fruit or veggie of choice +
some nuts and seeds
2 cups eats
U2 cup unsweetened Soy ne
2tablespoors clean peanut Butt
|eospcon cinnamon
Reguce heal io mesivrmiow ana simmer
i il is cbsorben tiring asco
pot or boul nd ma
One-Week Macrobiotic Meal Plan (Vegan) | Free Printable
More healthy vegetarian and vegan recipes on www.gourmandelle.com“rat ond popper to frte foreach race Gouna Lunch
#Meal Name + Side Dish Ingredients" Directions
oz hrm foto romned and curin uber | press ous ataige convvon auiet nest
enc
Lunch 1 i ee {ome tower mesg not Al lu
ee ees pacer
Spiced Totu with Wiled Spinach | V2 tep ten ates anger Sent rang ining god eon
Whole Grain Crackers qaen caaeases cts td gare acon for avout 3 mwten:
3S aon sed cae 128 Snow ora spc, a soc ona
{72 then spinach, chopped i tegetnr ond save over brownie.
‘cup brown rice steomea Combine at ingredients together. Aust
Lunch 2 Eupiuhite Beane, coaked ar heated seauonings to taste
Brown Rice with Sauerkraut and | V2cwesoverkrout
‘Tospe ove of
Beans ap turmeric powder
Whole rain Bread Bread 2 tsp sweat paprika
2: Tees pase chopeea
1:2 cups broccol,stoamed Steom broccolland season with sand
Lunch 3 Jennie Bressna pepper Serbve with hin dressing on ep.
{isp maple syrup
Steomed Braccoll with Tahini seus
“Maple Sauce Tisptomer
Kale Chips
Tia cup red lane baled
?2 onion ceed
Luneh 4 Tsp tomate sauce
Red Lentits Sandwich Crater “Bean ie carrain hese 5 i
Steamed baby carrots tee 10d ech chapped a 73k ond
Tiewpstroven baby carro | nee
bsp tresh chopped oi!
Ma ngredionts ond poco betwoon 2 seas
bt breed, ove in sandwich maar, or COOK
In oven for 5-5 minutes
"jes from 4 corate
Lunch 5 ut everything in a high spaee blender ona
Blend ti thick and smooth Serve sight
Carrot Ginger Soup
Fresh Cabbage Salad Teapchopped cabbage Tombine al naredients a Bowland serve
"Yop ove of rant ow.
112 teaspoon vinegar
bsp chepped tech parsy
2 sices of entariem lu
eps vegan mayonnaise
Lunch 6 "plekiea cucumber steed Sides, 2 minus per side. Spread mayo oo
finer sliced Trach veggies of cheice {oosted bread sices, Add pchlos and crap
Sitepa Tolb Sepeiwleh pera eeeeee ee leoves, omatorcvcumber shes. onon ee
Carret and Celeriac Salad apse aT | em tostncecurber sige onion he
loperie paid Zombie al nares 9 Bow and ae
1 tbsp ove of ott ono.
12 feaspoon vinegar
Lunch 7 He Sls cite boa. ne msandarcn maka ote
Pecos {ici teat stile “7 minutes tor seek
Root Veggies Panini emcee 8,
Seeds and Nuts snack caste
One-Week Macrobiotic Meal Plan (Vegan) | Free Printable
More healthy vegetarian and vegan recipes on www.gourmandelle.comnet ont paper otter ach rope Gouna Dinner
#Meal Name + Side Dish Ingredients" Directions
eat ol atarge stile. Drain ana pat ary
Dinner 1 1 12-ounce container extrem ft {ofu. Stee totu and ry in she, 23 min
1 Tosp herbs de Provence ies per side. Sprinkle with eres oo
Grilled Herbed Tou eee po
Oven Roasted Cabbage Tmediom cabbage sicea ‘rateat oven fo 400F Driile oie ono
2tospsofve of Jorge oven troy. Pace the cabbage sices.
Tips termene powder ‘Season wth pepeer sah ond formar
Roost onhicabbage fer about 80-40 rin
Targe cauiower ‘rate ihe couifiower, Season the mixture
Dinner 2 5: theps of notriional yor! takes stim ACY lve and sat fo toste ado
Apple cir vinegar TWeuh pov of choi,
Extra virgin ote ot
Cauliflower rice fresh herbs ot choie: bast porsieu ste. | Waravand sane
Fresh Green Smoked Tofu Salad
7 green saiod Toowes
Shredded smoked tots
V2temensjuce
Dinner 8 VForpotve ol)
rranect oven te 5.60 cotta oe
Lr oe in mie Segtee ne loge Sonos ah
xs poeta on Shc been cunt perth nd
Roasted Cauitiower And Black | NBhtpowe, | Stbeer Seto on bang ten ona om
eet 42m Dk bean ren eee tates ea rao reine
a BS chry fons So saa aed aaa ere
eae epee pn
Tap brown vce ‘Cook rice. Heat oll mo pan, saute onion
Tospe ave ot ‘nd rie for minutes or unl tendon Ads
Dinner 4 omen. enopped fhe remaining ingredients nd simrver tor
agus cos rely chopped iommutee
Brown Rice with Tomato Sauce seamen
ep oregona 4
Fresh Cabbage Soiad a prererepreeeere eee eee Herren
a groan cabbage hood, grated
2 temon's ce
TTospatve of
2 cups water ‘Cook quinoa, Combine ail ngrecients 10
iz cup quinoa. rinses wet gether
Va cup lemon juice
Stosps extra wirginolve of
Quinoa & Smoked Tofu Salad "pkg boved smotoa tofu, aicea
Seaweed Crises and Crunchy {up grape mates hawed
Eitickpea Booch) F2cop grolea carret,
3 cup enepped‘reshporsioy
Dinner 5
cup cooked nto beans, wal drtned.ond | Combine aingredents together Sorve
Dinner 6 SS aed. weinwhole grain Bsc
2 tosps entrovign lve of
Beon Solod 8 cherry tomatoes, quartered
Whole Grain Biscuits Vico wciacaerae
i2evp crumbled i
173 cup choppea tresh parsley
ae Tea hoe STRATEN
Py Se eeiser aaa ad
Dinner 7 etalon Seer
nr es epee ara
Cort and Coo Solod eae asl
One-Week Macrobiotic Meal Plan (Vegan) | Free Printable
More healthy vegetarian and vegan recipes on www.gourmandelle.com