Plant

Ahead
DIGITAL PLANT-BASED
MEAL PREP PROGRAM 

February 14th meal prep Plan

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This Week's Plant-Ahead Menu

BREAKFAST    LUNCH     DINNER

MONDAY  Coconut
Granola Bar
Maple Garlic
Chickpea Prep
Vegan
Bolognese

TUESDAY Golden Green

Smoothie
Vegan
Bolognese
Maple Garlic
Chickpea Prep

WEDNESDAY Coconut
Granola Bar
Maple Garlic
Chickpea Prep
Vegan
Bolognese

MINI MID-WEEK PREP NIGHT

THURSDAY Golden Green
Smoothie
Sweet Potato
Lentil Salad
Carrot
Soup

FRIDAY Coconut
Granola Bar
Carrot
Soup
Sweet Potato
Lentil Salad

BONUS: Valentine's Vegan Ice 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 pasta bolognese 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 granola bars which make 14 servings. If you eat a lot - or have a
goal to gain weight, you may also want to adjust aserving 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

2 cups Arugula 1/2 tsp Garlic Powder
4 cups Baby Spinach 1/2 tsp Ground Cinnamon
1 bunch Broccolini 1 tsp Paprika
9 Carrots 1/2 tsp Turmeric
1 stalk Celery 2 tbsp Minced Garlic
1 cup Cherry Tomatoes
2 cups White Mushrooms
Canned/Packaged/Boxed 
2 Red Bell Pepper
1 cup Red Onion 1/4 Cup Tahini
1 Sweet Potato 3 Cups Pasta Sauce (Approx one Jar)
1/2 Yellow Onion 3 cups Brown Rice Penne
1 Avocado 2 1/2 cups Chickpeas (Approx one can)
2 Banana
3/4 cup Jasmine Rice
1/4 Lemon
1 cup Lentils (canned)
1 1/2 Cups Frozen Raspberries
2 1/2 cups Organic Coconut Milk
2 cups Organic Vegetable Broth

Coconut Granola Bars 1 cup White Navy Beans (canned)

Maple Garlic Chickpea Prep 2 1/2 cup Unsweetened Almond Milk
Vegan Bolognese
Golden Green Smoothie
Sweet Potato Lentil Salad
Carrot Soup
Valentines Vegan Ice Cream

*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

1/2 Cup Walnuts
2 tbsps Cocoa Powder
2 cups Quick Cooking Oats
1 cup Unsweetened Coconut Flakes
1 1/2 tsps Vanilla Extract
1 Cup Almond Butter (Sub Peanut Butter)
3/4 Cup Maple Syrup

Coconut Granola Bars

Maple Garlic Chickpea Prep
Vegan Bolognese
Golden Green Smoothie
Sweet Potato Lentil Salad
Carrot Soup
Valentines Vegan 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!
 15 MINUTES

Quick Cooking Oats (Or Old Line a 9 inch baking pan with parchment paper.
Fashioned Oats)
Place all ingredients in a food processor or high speed blender and process
Unsweetened Coconut Flakes until combined and thick (do not blend too much). Alternatively - mix all
Ground Cinnamon ingredients well in a large bowl.
Salt
Transfer the mixture to the prepared pan. Use a spoon to spread the mixture
Maple Syrup evenly across - and pack it down using the bottom of a flat round surface
Vanilla Extract (like a drinking glass... or your hands).
Almond Butter
Cover the pan and refrigerate for at least one hour, or overnight. This gives
the oats time to absorb moisture so the granola bars can set.
When you’re ready to slice, lift the bars out of the pan by grabbing both
pieces of parchment paper on opposite corners. Use a sharp knife to slice
199 Fiber 4g the mixture into 14 bars.
15g Sugar 3g For portability, you can wrap individual bars in plastic wrap or parchment
14g 6g paper.

Feel free to swap the almond butter for peanut butter or any other nut butter
(wow butter for allergies).

If you eat honey, you can swap it in for the maple syrup in this recipe.

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 25 MINUTES

Sea Salt & Black Pepper (to taste) Preheat oven to 425ºF (218ºC). Line a baking sheet with parchment paper.
Jasmine Rice (uncooked) Drain your chickpeas, place them on a plate, then dry as well as you can
Organic Coconut Milk with a cloth or paper towel. Place in a bowl, and toss with the paprika, maple
syrup, garlic powder and black pepper. Place on baking sheet and bake
Water
between 35-45 minutes, flipping and moving them around every 10 minutes.
Chickpeas (cooked)
Paprika Meanwhile, place your 1 cup of coconut milk, 1/2 cup of water and jasmine
rice in a pot. Bring to a boil and then turn to lowest heat and let simmer, with
Garlic Powder
the lid on, for 30 minutes.
Maple Syrup
Broccolini (3 Cups - Or Broccoli Chop the ends of your broccolini, and slice your pepper. Add to another
Florets) parchment paper lined baking sheet and cook for 12 - 15 minutes.

Black Pepper Divide vegetables, rice and maple chickpeas between three tupperware
Red Bell Pepper containers. Enjoy!

593 Fiber 17g The chickpeas will be hard and crunchy. If you would like them softer, pan fry
them for ten minutes with the same spices.
19g Sugar 14g
90g 22g
Use quinoa instead. Cook the quinoa in a vegetable broth according to package
instructions - not in coconut milk.

Keeps well in the fridge up to 3 days. Freezes well.

Use tofu instead.

Feel free to use any veggies to compliment this meal! Asparagus and/or carrots
would work well.

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 45 MINUTES

Tomato Sauce (One Jar Of Your Put your pasta sauce in a pan and cook on low. Add in the 1 tbsp of minced
Favourite Pasta Sauce ) garlic, as well as the cherry tomatoes. Cover and let simmer.
Walnuts Meanwhile.. Cook your brown rice pasta or whole wheat pasta according to
Baby Spinach package directions. [*see pasta note*]
Red Bell Pepper
Put your walnuts in a food processor or high speed blender. Blend until
Cherry Tomatoes crumbly - then add them to the sauce and cover.
Brown Rice Penne (Dried)
Process or finely chop your spinach, mushrooms, onion and red pepper,
Minced Garlic
then add them to the sauce.
Mushrooms (White sliced
Cover your sauce and let simmer on low for 30 minutes or more.
mushrooms or cremini )
Red Onion (Half a red onion, Taste your sauce and add salt, pepper and dried basil as need. Place your
chopped. ) pasta in three separate containers and pour the sauce overtop. Enjoy!

662 Fiber 14g If you are having this recipe for dinner, I would suggest just prepping the sauce
ahead of time and then making your pasta fresh, especially for brown rice pasta,
18g Sugar 15g
which tends to harden a bit in the fridge.
113g 17g

Use your favourite store bought jarred pasta sauce. Look in the nutrition facts for
something below 350g of sodium.

Feel free to serve this sauce over rice, quinoa or even a baked potato!

You can really put whichever vegetables you want in this sauce! It also works
well with carrots.

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If you are allergic to walnuts, please double the amount of mushrooms you add to
the sauce. This will help you achieve a bolognese consistency.

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 5 MINUTES

Avocado (peeled and pitted) Throw all ingredients into your blender. Blend very well until completely
Banana (frozen) smooth. Divide into glasses and enjoy!
Cocoa Powder
Unsweetened Almond Milk
Maple Syrup
Baby Spinach Add a scoop of protein powder or hemp seeds.

348 Fiber 14g

19g Sugar 21g
48g 6g

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 35 MINUTES

Sweet Potato (medium, diced) Preheat oven to 425ºF (218ºC) and line a baking sheet with parchment
Tahini paper.
Water Spread diced sweet potato across the baking sheet. Bake in the oven for 30
Maple Syrup minutes, stirring at the halfway point.
Sea Salt & Black Pepper (to taste) Meanwhile, prepare the dressing by combining the tahini, water and maple
Arugula syrup in a jar. Season with a pinch of sea salt and black pepper to taste. Seal
Lentils (cooked) with a lid and shake well to mix. Set aside.
Divide arugula into bowls and divide the lentils on top. Next, divide the
roasted sweet potato between bowls. Drizzle with tahini dressing and enjoy!

277 Fiber 12g

9g Sugar 8g
40g 13g Use chickpeas instead.

Use sunflower seed butter instead.

Use baby spinach, kale or mixed greens instead.

Add cajun spice or hot sauce into the tahini dressing.

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 1 HOUR

Carrot (medium, peeled and roughly Preheat your oven to 375ºF (191ºC) and line a baking sheet with parchment
chopped) paper.
Yellow Onion (medium, diced) Chop your carrots and spread them over the baking sheet to roast for 40
Celery (chopped) minutes, flipping halfway through cooking.
Garlic (cloves, minced)
In a large pot over medium heat, add 1 - 2 tbps's of the vegetable broth, as
Organic Vegetable Broth well as the onion and the celery. Cook for 7-10 minutes until softened, then
White Navy Beans (cooked, drained add the garlic.
and rinsed)
Add the roasted carrots, vegetable broth, white beans, turmeric, and tahini
Turmeric
into the pot. Use an immersion blender to puree until completely smooth.
Tahini Add lemon juice and salt and pepper to taste.
Lemon (juiced)
Divide between containers and enjoy!
Sea Salt & Black Pepper (to taste)

Use a regular blender instead, ensuring there is a place in the lid for the steam to
362 Fiber 20g escape.
10g Sugar 17g
60g 14g If using different sized carrots, aim for about 0.5 lb. of carrots per serving.

Use sweet potato instead.

Refrigerate in an airtight container up to 4 days, or freeze up to 6 months.

Coconut yogurt, avocado, roasted vegetables, pumpkin seeds, sesame seeds,

hemp seeds, cinnamon or extra turmeric.

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 5 MINUTES

Frozen Raspberries Scrape the coconut cream from the top of the can into a blender or food
Maple Syrup processor. The cream should have separated from the coconut juice after
Organic Coconut Milk (full fat, being refrigerated.
refrigerated overnight) Add raspberries and maple syrup to blender and blend until very smooth
and creamy, occasionally scraping down the sides. You may add 1 tbsp of
coconut water at a time (leftover from your can) if the blender/processor
gets stuck. Do not add more than 1/3 cup.

201 Fiber 2g Scoop into a bowl and enjoy immediately as soft serve or for firmer ice
16g Sugar 8g cream, place in an airtight, freezer-safe container and freeze for at least 1
hour before scooping.
12g 2g

Chop and add fresh or thawed raspberries to the final mixture.

Use frozen banana slices instead.

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