Plant

Ahead
DIGITAL PLANT-BASED
MEAL PREP PROGRAM 

January 31st meal prep Plan

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This Week's Plant-Ahead Menu

BREAKFAST    LUNCH     DINNER

MONDAY  Chocolate
Pancakes!
Chickpea Nuggets
& Fries
Moroccan Peanut
Stew

TUESDAY Apple Pie

Smoothie
Moroccan Peanut
Stew
Salad With
Buffalo Chickpea Nuggets

WEDNESDAY Chocolate
Pancakes!
Chickpea Nuggets
& Pasta
Moroccan Peanut
Stew

MINI MID-WEEK PREP NIGHT

THURSDAY Apple Pie
Smoothie
Mixed Bean
Salad
Sweet Potato
Quesadilla

FRIDAY Chocolate
Pancakes!
Sweet Potato
Quesadilla
Mixed Bean
Salad

BONUS: Chocolate Hazelnut Spread

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 Chickpea Nuggets 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. This plan is for one person. Please double or triple the recipes if you are prepping for more
than one. This is with exception of the Moroccan Peanut Stew - which will make between 5 - 6
servings (please half if necessary - serving based on convenience for full cans of coconut milk
etc). If you eat a lot - or have a goal to gain weight, you may also want to adjust serving sizes
accordingly.

2. 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.

3. Each recipe has a breakdown of macros. Please do not be concerned about the low daily
calorie amounts. 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

1 cup Green Beans (optional frozen)
6 Cloves of Garlic
3 1/2 cups Kale Leaves
1 tbsp minced Ginger
2 Medium Carrots
2 1/2 tsps Cinnamon
3 Medium Yellow Onion
1/2 tsp Cumin
2 Red Bell Pepper
1 tsp Garlic Powder
3 Sweet Potato
1 1/2 tsps Italian Seasoning
3 Yukon Gold Potato
2 tsp Paprika Powder
2 Apple
1/2 tsp Turmeric
2 Banana
1/2 Lemon
2 Cups Frozen Peas
Canned/Packaged/Boxed 
2 Cups Chickpeas (Canned or Cooked)
1 28 Ounce Can Diced Tomatoes
2 Cups Mixed Beans (Canned or Cooked)
1 14 Oz Can Oganic Coconut Milk
Chocolate Pancakes
4 cups Organic Vegetable Broth
Chickpea Nuggets
Moroccan Peanut Stew 1 cup Red Lentils
Apple Pie Smoothie 4 1/3 cups Unsweetened Almond Milk
Bean Salad
Sweet Potato Quesadillas 2 Brown Rice or Whole Wheat Tortillas
Chocolate Hazelnut Spread 1/4 cup Vanilla Protein Powder (optional)
1/2 cup Gluten Free or Panko Breadcrumbs

*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!
 Grocery List

Nuts & Baking Condiments & Oils

1/4 cup All Natural Peanut Butter 1 tbsp Apple Cider Vinegar
2 tbsps Almond Butter 1 tbsp Balsamic Vinegar
3 tbsps Maple Syrup 1 1/2 tsps Dijon Mustard
1.5 cups Hazelnuts 1/3 cup Extra Virgin Olive Oil
1 1/2 tsps Baking Powder
3 tbsps Cocoa Powder
1 1/2 cups Oats
1 tsp Vanilla Extract
Chocolate Pancakes
Chickpea Nuggets
Moroccan Peanut Stew
Apple Pie Smoothie
Bean Salad
Sweet Potato Quesadillas
Chocolate Hazelnut Spread

*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!
 15 MINUTES

Banana (plus more for topping) Preheat a nonstick skillet or pancake griddle over medium heat.
Oats (Rolled) In a blender or food processor, add oats, banana, milk, cocoa powder,
Non Dairy Milk baking powder, vanilla, cinnamon, and salt. Blend until smooth. Let the batter
Cocoa Powder sit for 5 minutes to thicken.
Baking Powder Scoop the batter onto the skillet to form 3-inch-wide pancakes. Flip when
Vanilla Extract bubbles start to form on the top of the pancakes, about 2-3 minutes. Cook
Ground Cinnamon on the other side until its nicely browned.
Salt You should have enough batter for 9-10 pancakes. Separate the pancakes
into three different tupperwares, and add with various toppings (fruit, nut
butter, maple syrup)

179 Fiber 7g
5g Sugar 10g
34g 4g

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 33 MINUTES

Oats (Rolled or Oat Flour) CRISPY FRIES: Chop the three potatoes into half inch pieces. Place cut
Chickpeas (Cooked [No need to potatoes on a cookie sheet lined with parchment paper or a silicone baking
cook if canned]) mat. Bake at 400º F for 15 minutes. Take out and flip the fries over and bake
Yellow Onion (chopped) for another 15 minutes, or until they are golden brown and puffed up. Add
salt and pepper to taste and set aside. *See variety meal prep option
Garlic Powder
Paprika Powder FROZEN PEAS: Add frozen peas to a covered microwave safe bowl.
Salt Microwave for two minutes, drain and set aside.

Black Pepper NUGGETS 1: Line a baking sheet with parchment paper and place the bread
Dijon Mustard crumbs on top. Place in the oven at 400F for about 2 minutes until golden-
Water brown (with fries if they are in the oven). Set aside.

Panko Bread Crumbs (Option to NUGGETS 2: In a small pan, heat some water and sauté the onion for about
use gluten free bread crumbs) 3 minutes. Set aside. Then place the oats into your food processor or
Almond Milk blender and process into a fine flour. Add the rest of the ingredients
Yellow Potato (including the cooked onion) and pulse until you get a crumbly mixture.
Frozen Peas NUGGETS 3:Divide the chickpea mixture into 14 equal portions and form
each portion into a nugget. Coat with some almond milk and roll in the
baked panko bread crumbs.
NUGGETS 4: Place on a new sheet of parchment paper and bake for 15-18
446 Fiber 18g minutes.

4g Sugar 14g Separate the nuggets into three different tupperware containers with the
85g 21g sweet potato fries, and green peas. Serve with hot sauce, plum sauce,
sugar free ketchup etc.

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Rather than making three servings of sweet potato fries, serve the nuggets
tossed in buffalo sauce one day on a mixed green salad, with rice and
vegetables of choice, or with marinara and pasta.

These nuggets are delicious tossed in hot sauce, plum sauce, sriracha etc.

I used gluten free breadcrumbs for these - but normal panko bread crumbs
would work.

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 1 HOUR

Medium Yellow Onion (minced) Heat 1 - 2 tbsp's of vegetable broth in a pot. Add the onion and cook, stirring
Red Bell Pepper (diced) occasionally, until it is quite brown, about 10 minutes. Add the bell peppers,
Medium Carrots (diced) carrots, ginger and garlic and cook until the vegetables are soft. Stir in the
cinnamon, smoked paprika, cumin and turmeric and let the spices cook for 1
Ginger (minced)
minute.
Garlic (minced)
Ground Cinnamon Add the sweet potato, diced tomatoes and the stock or water and bring the
pot to a boil. Reduce the heat to low and let the pot simmer, uncovered, for
Smoked Paprika
30 minutes, or until the vegetables are soft.
Cumin
Turmeric Stir in the red lentil and peanut butter and let the soup cook until the lentils
are soft, about 10 minutes.
Red Lentils
Diced Tomatoes (One 28oz Blend half the soup using a blender or hand-held immersion blender. If using
can) a blender, add the blended soup back to the pot. Stir in the coconut milk and
Organic Coconut Milk (One 18oz kale and let the kale wilt. Season to taste with sea salt.
can)
All Natural Peanut Butter
Sweet Potato (Chopped)
Kale Leaves (Chopped) I have made this soup by dumping all the ingredients listed in the pot, stirring well
Organic Vegetable Broth and simmering on low for 40 minutes (when I'm lazy) - then using an immersion
blender. The flavours weren't as pronounced - but it was still DELICIOUS! Just an
option if you're busy.

You can add all different veggies to this soup. I've cooked it with cauliflower and
427 Fiber 15g spinach.
20g Sugar 11g
45g 15g Use almond butter, sun butter or do not include if allergic.

Garnish with a handful of crushed peanuts and salt to taste.

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 5 MINUTES

Apple (medium, peeled and chopped) If prepping - add all ingredients to a freezer safe container except the
Banana (frozen) almond milk. Take out in the morning and throw in the blender.
Ice Cubes Add all ingredients to a high-speed blender and blend until smooth. Pour
Vanilla Protein Powder into a glass and enjoy!
Oats
Almond Butter
Cinnamon (ground)
Unsweetened Almond Milk For a distinct apple flavour, use a tart variety of apple like a Granny Smith or a
Mcintosh.

Use any other type of milk instead.

358 Fiber 11g Optional (may want to add 1 tbsp of maple syrup to sweeten)
13g Sugar 27g
52g 16g Use any other nut butter or omit.

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Green Beans (fresh or frozen)
Mixed Beans (cooked)
Extra Virgin Olive Oil
Apple Cider Vinegar
Italian Seasoning
Garlic (clove, minced)
Lemon (juiced)
Sea Salt & Black Pepper (to taste)
367 Fiber
15g Sugar
45g
15 MINUTES
Bring a medium-sized pot of salted water to a boil. Drop in the green beans
and simmer for 3 to 5 minutes. Drain and rinse with cold water until cool.
Combine all ingredients together in a large mixing bowl. Toss well and enjoy
right away, or let marinate in the fridge overnight for more flavour.
Use equal parts chickpeas, kidney beans, white beans, lima beans, pinto beans,
romano beans, or any combination of beans.
Keeps well covered in the fridge up to 4 to 5 days.
13g If you are oil free - please omit the oil in this recipe.
3g
16g
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Sweet Potato (medium, peeled)
Sea Salt & Black Pepper (to taste)
Yellow Onion (medium, chopped)
Garlic (cloves, minced)
Kale Leaves (chopped)
Balsamic Vinegar
Brown Rice Tortillas
281 Fiber
3g Sugar
54g
20 MINUTES
Preheat oven to 410ºF (210ºC). Line a baking sheet with parchment paper.
Peel and chop sweet potato into 1/2 inch slices. Fill a pot with water and
bring to a boil. Place sweet potato in a steaming pot and steam for 7 to 10
minutes. Transfer into a bowl and mash with a fork. Season with salt and
pepper to taste. (Option to microwave for 5 minutes, bake for 20, then
mash).
Meanwhile, heat 1/3 cup of water in a pan over medium heat. Saute onions
until soft, then add garlic and kale. Heat until kale is wilted.
In a small bowl, whisk together the balsamic vinegar, salt and pepper to
taste. Drizzle about 1/2 the balsamic vinaigrette over the kale and stir until
9g well coated.
9g Lay a brown rice tortilla on the baking sheet. Spread mashed sweet potato
8g and top evenly with kale mixture. Cover with another tortilla and bake for 10
to 15 minutes or until golden brown and crispy.
Slice and serve with remaining balsamic vinaigrette.
Place another baking sheet over the quesadilla to keep the tortilla from curling in
the oven.
Use spinach or chopped collard greens instead.
Add lentils or chickpeas.
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 10 MINUTES

Hazelnuts Blend all ingredients in a food processor until smooth, occasionally scraping
Unsweetened Almond Milk down the sides. Transfer into a jar and seal. Refrigerate until ready to use.
Cocoa Powder Enjoy!

Maple Syrup

Use any other nuts or seeds instead.

210 Fiber 3g
Rice crackers, toast, pancakes, in a tortilla with fruit, or our Spinach Crepes.
18g Sugar 7g
12g 5g Refrigerate in an air-tight container up to a week.

One serving is equal to approximately 2.5 tbsp.

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