Plant

Ahead
DIGITAL PLANT-BASED
MEAL PREP PROGRAM 

February 28th meal prep Plan

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This Week's Plant-Ahead Menu

BREAKFAST    LUNCH     DINNER

MONDAY  Peanut Butter Cup
Overnight Oats
Zucchini Balls
& Tomato Quinoa
Thai Red
Curry

TUESDAY Pumpkin Protein

Smoothie
Thai Red
Curry
Zucchini Balls
& Pasta

WEDNESDAY Peanut Butter Cup

Overnight Oats
Zucchini Balls
& Rice
Thai Red
Curry

MINI MID-WEEK PREP NIGHT

THURSDAY Pumpkin Protein
Smoothie
Veggie
Sandwhich
Sweet Potato
Quinoa Bake

FRIDAY Peanut Butter Cup

Overnight Oats
Sweet Potato
Quinoa Bake
Veggie
Sandwhich

BONUS: Banana Nice Cream!

Prepping noteS
MIX AND MATCH: This menu is simply meant as a guide. Mix and match
recipes to your liking (i.e. Only prep lunches for the week - or move one of
the Thursday/Friday meals up to Monday or Tuesday)
VARIETY PREP OPTION: Traditionally, we would keep the meal the same for
the veggie zucchini balls each day, which is how it is presented in the
attached recipes. However, refer to the "notes" section of the recipe to see
how you can switch up this meal for more variety.
 Prep Guidelines
Please read as these will be updated each week.
1. Although I aim to provide accurate nutritional information, these figures should be considered
estimates. Varying factors such as product types, the amount used, and the processing of
ingredients can change the nutritional information in any given recipe. To obtain the most
accurate nutritional information - you should calculate with the actual ingredients used in your
interpretation.

2. This plan is for one person. Please double or triple the recipes if you are prepping for more
than one, with exception of the minestrone soup which makes 6 servings. If you eat a lot - or
have a goal to gain weight, you may also want to adjust serving sizes for all meals accordingly.

3. You do not have to follow this plan exactly. In the past - we have included the prepper's
choice and clean out the fridge night's on Thursday and Friday. Please continue to follow this
schedule if it worked for you. You can also mix and match with a previous meal plan.

3. Please do not be concerned about the low daily calorie amounts for recipes. To hit your
specific goals you will want to add in snacks, protein shakes (if you're trying to gain muscle) or
adjust serving sizes as you wish. The average female needs 1,600 - 2,200 calories per day and 46
grams of protein if sedentary. I personally find while eating whole food plant-based diet, I do not
need to count calories and eat intuitively instead. All recipes are based on standard American
serving sizes - but the macro counts may vary depending on how the recipe is prepared.

You can find a list of healthy vegan snacks and healthy vegan desserts to integrate in our ebook
in the "Resources" tab under the main page of your member login. Email
plantyoublog@gmail.com if you can't access these.

3. You do not need to prep all these recipes. If you are new to meal prep, I would suggest
starting by meal prepping all your lunches for the week (or dive right in)! This will take a huge
stress off of you in the evenings. The plan is completely customizable to your needs. Often times
for breakfast - I'll just bring a bag of instant oats. Up to you!

4. Feel free to adjust these recipes to your taste. Don't like corn? Swap that out for peas in the
chowder recipe. There's no hard or fast rule and making these your own is encouraged.

7. I prep Sunday evening, then do a mini prep on Wednesday. You can shift these however they
fit your schedule. Sometimes all you need to take stress of you during the week is the Sunday
prep.

8. Most importantly - have fun with it and enjoy not having to worry about what you're getting
to eat all week!
 Grocery List

Before heading to the grocery store, mark down which recipes you are making and take an
audit of your kitchen and spice rack. You might be surprised at what you already have!

FRUITS & VEGGIES Spices & Condiments

1 cup Baby Spinach 1/4 tsp Cayenne Pepper
1/4 head Cauliflower 1 tsp Chili Powder
1/2 Cucumber 1 tsp Cumin
1 stalk Green Onion 2 tsps Dried Basil
2 cups Kale Leaves 1 tsp Dried Oregano
2 Red Bell Pepper 1/3 tsp Garlic Powder
1 Red Onion 1/2 tsp Paprika
1 Sweet Potato 1 tsp Turmeric Powder
1 Tomato 2 tbsp's Yellow Mustard
1 Zucchini 2 tbsp's Minced Garlic
2 Avocado 1 tsp Pumpkin Pie Spice (sub cinnamon)
7 Bananas
1 Tbsp Lemon Juice
2 Limes
Canned/Packaged/Boxed 
1.5 Cups Frozen Peas 2/3 cup Black Beans
1 cup Brown Basmati Rice
1 1/2 cups Chickpeas (one can)
2 Cans Organic Coconut Milk
1 1/3 cups Organic Vegetable Broth
Peanut Butter Cup Overnight Oats 1 1/3 cups Quinoa
Zucchini Balls & Tomato Quinoa 2 1/2 cups Tomato Sauce
Thai Red Curry
Pumpkin Protein Smoothie 3 tbsp's Thai Red Curry Paste *ensure it is vegan
Veggie Sandwich 4 Slices Whole Wheat or Gluten Free bread
Sweet Potato Quinoa Bake
1/2 Cup Vanilla Protein Powder
Coconut Banana Ice Cream
3 1/2 Cups Almond Milk

*THIS GROCERY LIST DOES NOT ACCOUNT FOR THE VARIETY MEAL PREP (SWAPPING THE PEPPERS OUT IN
THE RISOTTO RECIPE) AND INCLUDES ALL SEVEN RECIPES. PLEASE DO AN AUDIT OF YOUR PANTRY AND
FRIDGE BEFORE HEADING TO THE GROCERY STORE AND CHECK WHICH RECIPES YOU WANT TO MAKE!
 Grocery List

Nuts & Baking

2 tbsps Chia Seeds
1 tbsp Cocoa Powder
2 cups Oats
1 cup Pureed Pumpkin
1 tsp Vanilla Extract
1/4 cup All Natural Peanut Butter
2 1/3 tbsp's Maple Syrup

Peanut Butter Cup Overnight Oats

Zucchini Balls & Tomato Quinoa
Thai Red Curry
Pumpkin Protein Smoothie
Veggie Sandwich
Sweet Potato Quinoa Bake
Coconut Banana Ice Cream

*THIS GROCERY LIST DOES NOT ACCOUNT FOR THE VARIETY MEAL PREP (SWAPPING
STARCHES AND GRAINS EACH NIGHT) AND INCLUDES ALL SEVEN RECIPES. PLEASE DO AN
AUDIT OF YOUR PANTRY AND FRIDGE BEFORE HEADING TO THE GROCERY STORE - AND CHECK
WHICH RECIPES YOU WANT TO MAKE!
 8 HOURS

Oats (quick or rolled) Combine oats, almond milk, peanut butter, chia seeds, maple syrup, cocoa
Unsweetened Almond Milk powder and water in a large glass container. Stir well to evenly mix. Cover
All Natural Peanut Butter and store in the fridge overnight.

Chia Seeds Remove from fridge. Divide into single-serving size jars or containers. Enjoy!
Maple Syrup
Cocoa Powder
Water
Please swap for any peanut butter alternative such as almond butter, wow butter
etc.

Refrigerate up to 4 days or until ready to eat. Add an extra splash of almond milk
375 Fiber 8g
and/or a drizzle of honey (optional).
18g Sugar 11g
46g 12g Banana slices, peanuts, shredded coconut, hemp hearts or chocolate chips.

Heat in microwave for 30 to 60 seconds before eating.

Use honey instead.

Add ground flaxseed.

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 30 MINUTES

Chickpeas (1 15oz can drained In the bowl of a food processor, combine the drained and rinsed chickpeas,
and rinsed) minced garlic, and rolled oats. Pulse for about 5-10 seconds, until finely
Minced Garlic chopped. Transfer to a large bowl along with the dried herbs, salt, lemon
Oats (Rolled) juice and shredded zucchini. Stir together until well-combined. If the mixture
is too wet to handle, add a little flour.
Dried Basil
Dried Oregano Preheat the oven to 375°F then line a baking sheet with parchment paper.
Salt Using your hands, scoop out on heaping tablespoon of the zucchini mixture
at a time and roll into 10-12 separate balls. Arrange on the baking sheet a
Lemon Juice
few inches apart then bake in the oven for 25 minutes.
Zucchini (1 Medium Zucchini Shredded )
Tomato Sauce Meanwhile - rinse and cook quinoa according to package directions. Once it
is cooked - add two cups of your pasta sauce of choice, stir, and let simmer
Quinoa (Dried)
for an additional 1-2 minutes. Turn off and let the quinoa rest covered for
around 5 minutes.
Once the zucchini balls are light golden brown, remove them from the oven
and set aside. Divide the quinoa and balls into three separate tupperware
457 Fiber 16g containers. Top the balls with the remaining 1/2 a cup of marina and garnish
7g Sugar 13g with herbs/salt, nutritional yeast and pepper to taste.
82g 20g

Instead of serving this with quinoa all three days, alternate between a serving of
rice and pasta. To really change it up - use a different sauce each day. These
'balls' would be good with tahini etc.

I haven't tried these balls with any other legumes/beans etc. but I think it could
work with canned black bean or kidney beans.

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 30 MINUTES

Red Onion (1/2 a chopped Cook your brown basmati rice (or grain of choice) according to package
medium red onion) directions.
Red Bell Pepper (Chopped) Add your minced garlic and chopped red onion to a large pan on medium
Cauliflower (Chopped) heat. Add 1 to 2 tbsp's of water and let the onions soften (around 2-3
Kale Leaves (Chopped) minutes).
Frozen Peas Add your red bell pepper and cauliflower and cook for another 2-3 minutes.
Minced Garlic
Stir in your coconut milk so all your vegetables are covered.
Organic Coconut Milk (1 Can )
Add your red thai curry paste and stir. Then add your vegetable broth and
Organic Vegetable Broth
stir again.
Thai Red Curry Paste (Make sure
it is vegan) Add your turmeric, basil, paprika, maple syrup and lime juice. Taste the broth
Maple Syrup and add salt and/or more curry paste as needed.

Dried Basil Add your kale and green peas. Cover and let simmer for five minutes.
Turmeric Separate into tupperware containers over your basmati rice. Garnish with
Paprika cilantro or peanuts.
Brown Basmati Rice
Lime (Juiced)

Make sure your red curry paste is vegan. Some contain fish sauce or shrimp
paste.
652 Fiber 9g
Add more red curry paste and red pepper flakes if you like this dish more spicy.
31g Sugar 11g
It has a *bit* of spice regardless. If you are very concerned about spice, pick up
81g 14g
yellow curry paste instead.

Feel free to use whatever veggies are your favorite in this dish! It would work
great with carrots and spinach as well.

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 10 MINUTES

Unsweetened Almond Milk Combine all ingredients together in a blender and blend very well until
Pureed Pumpkin smooth. Pour into glasses and enjoy!
Banana (frozen)
Vanilla Extract
Pumpkin Pie Spice
Vanilla Protein Powder Use cinnamon instead.

Sprinkle with extra cinnamon or pumpkin spice if desired, and top with raw
pumpkin seeds if you like some crunch.

270 Fiber 9g To serve this warm, whisk together the almond milk, pureed pumpkin, and vanilla
4g Sugar 19g in a small sauce pan over medium heat and bring to a gentle simmer before
40g 23g adding it to the blender with the remaining ingredients.

Add 1-2 tbps's of Hemp Hearts.

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 15 MINUTES

Organic Bread (toasted) Toast your bread and put mustard on the inside of each slice.
Yellow Mustard Layer on veggies. Sprinkle with sea salt, pepper and cayenne.
Tomato (sliced) Slice diagonally and enjoy!
Avocado (diced)
Cucumber (sliced)
Red Onion (chopped)
Baby Spinach
Sea Salt & Black Pepper (to taste)
Cayenne Pepper

348 Fiber 11g

20g Sugar 8g
40g 7g

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 55 MINUTES

Sweet Potato (small, peeled and Preheat oven to 375°F (190°C).

chopped)
In a small baking dish, add the sweet potatoes, black beans, quinoa, pepper,
Black Beans (cooked, from the onion, chili powder, cumin, garlic and sea salt. Stir well to combine and then
can) add the broth.
Quinoa (dry, uncooked)
Cover the baking dish with foil and bake for 40 minutes or until the broth
Red Bell Pepper (chopped)
has absorbed completely, the quinoa is fluffy and the sweet potatoes are
Green Onion (chopped) tender. Remove from the oven.
Chili Powder
Let the quinoa bake sit for 5 minutes before dividing between tupperwares.
Cumin (ground)
Top each plate with lime juice and avocado to serve. Enjoy!
Garlic Powder
Sea Salt
Organic Vegetable Broth
Lime (juiced)
Use a white or red onion instead.
Avocado (diced)
Use a green or yellow bell pepper instead.

Keeps well in the fridge for up to four days.

311 Fiber 12g

Top with chopped cilantro, shredded vegan cheese and salsa.
8g Sugar 5g
52g 12g

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 1 HOUR 30 MINUTES

Organic Coconut Milk (full-fat,
canned)
Banana (sliced and frozen)
Add all ingredients into a blender and blend until smooth. Occasionally turn
the blender off and scrape down the sides if needed.
Scoop into bowls and enjoy immediately as soft serve or for firmer ice
cream, transfer to a baking pan and freeze for at least 1.5 hours before
scooping.

194 Fiber 3g
11g Sugar 13g
24g 2g Add cocoa powder while blending.

Nut butter, jam, chocolate chips, granola, crushed nuts, melted dark chocolate or
fresh fruit.

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