Meatless Monday - Week 1

Breakfasts

Simple Fluffy
Blueberry… Blueberry…

Lunches & dinners

Fiery Roasted Garlic Peanut Butter

Gochujang… and Tomato… Curry

Snacks

Giant Spring
Rolls

Desserts

Peanut Butter
Mug Cake

Meatless Monday - Week 1

 Shopping list

Fruits & vegetables Boxed & canned Baking

Baby spinach 2 cup Canned tomatoes 15 oz All purpose white 1 1/3 cup
flour
Banana 1 1/3 Chickpeas 1 can
Baking powder 1 1/3 tbsp
Basil 1 cup Coconut milk 15 oz
Baking powder 1/2 tsp
Bell pepper 3 3/4 Maple syrup 4 2/3 tbsp
Organic dark 1 tbsp
Blueberries 1 1/3 cup Rice noodles 16 oz
chocolate chips
Cabbage 1/3 cup Vegetable broth 4 cup
Pure vanilla extract 1/2 tsp
Carrot 1 cup
Vanilla extract 1 1/3 tsp
Carrots 1/3 cup
Whole wheat flour 3 tbsp
Cherry tomatoes 2 cup
Cilantro 1 handful Condiments & oils
Garlic 4 clove
Apple cider vinegar 3 1/3 tbsp
Garlic 8 head Frozen
Green onions 1 cup Creamy peanut 3 tbsp
butter
Herbs 1 handful Frozen blueberries 2 cup
Olive oil 4 tbsp
Juice of lime 1
Peanut butter 3 tbsp
Lettuce 4 leave
Soy sauce 2 tbsp
Onion 3
Spinach 1 handful Other
Thumb ginger 1 1/2
Vine ripened 8 Gochujang 3 tbsp
tomatoes Seeds, nuts & spices
Peanut sauce 1 serving
Rice paper 2 sheet
Curry powder 1 tbsp
Tofu 1/2 cup
Garam masala 2 tbsp
Vermicelli noodles 1/2 cup
Cold Ground flax seed 2 tbsp
Water 4 tbsp
Paprika 1/2 tsp

Unsweetened 4 cup Salt 1 tsp

almond milk Salt and pepper 2 serving
Sea salt 1/3 tsp
Sesame seeds 1 tbsp
Turmeric 1/2 tsp
Bread

Meatless Monday - Week 1

 Simple Blueberry Smoothie

 5 minutes  2 servings

Ingredients Directions

2 tbsp Ground flax seed 1. Throw all ingredients into a blender and blend until smooth. Pour into a glass and enjoy!

2 cup Frozen blueberries

2 cup Baby spinach

Notes
2 cup Unsweetened almond milk (cold)

No Blueberries

Nutrition per serving (estimated) Use any type of frozen berry instead.

Nut Free
Calories 150 kcal Fat 6g Use oat or soy milk.

Carbohydrates 23 g Protein 4g

Fiber 7g Sugar 13 g

Cholesterol 0 mg Sodium 186 mg

Vitamin A 3384 IU Vitamin C 12 mg

Calcium 503 mg Iron 2 mg

Meatless Monday - Week 1

 Fluffy Blueberry Pancakes

 15 minutes  4 servings

Ingredients Directions

1 1/3 Banana (ripe) 1. First, combine the wet ingredients - blend milk, bananas, maple syrup, apple cider vinegar and
vanilla extract together.
1 2/3 cup Unsweetened almond milk

2 2/3 tbsp Maple syrup

2. In a mixing bowl, combine the dry ingredients - flour, baking powder and salt.
1 1/3 tsp Vanilla extract

1 1/3 cup All purpose white flour (or GF flour) 3. Pour in the wet ingredients while whisking with a whisk or a fork. Make sure there are no lumps.
Let the mixture rest for about 5 minutes.
1 1/3 tbsp Baking powder

1 1/3 cup Blueberries
1/3 tsp Sea salt
1 1/3 tbsp Apple cider vinegar (or lemon juice)
Nutrition per serving (estimated)
4. Preheat a non-stick frying pan. If you don't have a non-stick pan, you are welcome to use a
sparing amount of cooking spray. Scoop 1/4-1/3 cup of mixture into the pan. Sprinkle a few
blueberries on the wet side. Wait until you see the bubbles and the edges start curling. Flip the
pancake and cook on the other side for about a minute. Repeat until your batter is used up! Serve
with more blueberries as desired.

Calories 269 kcal Fat 2g Notes

Carbohydrates 59 g Protein 6g
Leftovers
Fiber 4g Sugar 18 g Store pancakes in the fridge for up to 3 days. Reheat in the microwave or in a pan.
Cholesterol 0 mg Sodium 754 mg Nut Free
Vitamin A 260 IU Vitamin C 8 mg Use soy or oat milk instead.

Calcium 477 mg Iron 1 mg

Meatless Monday - Week 1

 Fiery Gochujang Noodles

 15 minutes  4 servings

Ingredients Directions

16 oz Rice noodles (dry) 1. Prepare the noodles according to package directions.

3 tbsp Gochujang
2. While the noodles cook, prepare the vegetables of your choice. Then prepare the sauce. In a jar,
2 tbsp Soy sauce
whisk together the gochujang, soy sauce, vinegar, maple syrup, peanut butter, garlic, ginger and 2
2 tbsp Apple cider vinegar to 3 tablespoons of hot water, to thin.

1 tbsp Maple syrup

3. Pour the sauce over the noodles, toss, then finish off with the vegetables.
1 tbsp Peanut butter

1 clove Garlic (finely minced)

1/2 Thumb ginger (finely minced) Notes

4 tbsp Water (hot, thin to adjust the amount
as needed)
1 cup Green onions (diced)
1 handful Cilantro (or parsley, chopped)
Skip the Veggies
The veggies are optional, which means you can skip them altogether if you’re short on time. It also
means that you can only add a couple of vegetables from the list, or even use different ingredients
for garnishing.

1 Bell pepper (red, seeds removed, sliced) Noodle Preference

Rice noodles are great because they cook very quickly and take on the flavor very well. However, you
1 cup Carrot (peeled into ribbons)
can use almost any other type of noodle depending on your allergies or preference. From glass
1 tbsp Sesame seeds noodles to thick udon, this sauce goes with anything.

Soy Allergen
Nutrition per serving (estimated) Gochujang typically contains soy, as does soy sauce. The latter is easy to replace by using coconut
aminos. However, it’s a bit more tricky with gochujang. You can make a similar using sweet chili sauce
instead of gochujang and maple syrup. It won’t taste the same, but it will be delicious nonetheless.
Calories 514 kcal Fat 4g
Peanut Allergen
Carbohydrates 106 g Protein 8g
Peanuts are another common allergen. You can use a different nut butter, seed butter or even tahini
Fiber 5g Sugar 8g paste.
Cholesterol 0 mg Sodium 759 mg Sauce Thickness

Vitamin A 6620 IU Vitamin C 47 mg If you prefer your noodle sauce to be more liquid, do not drain the water from the noodles. Simply mix
in the sauce and adjust the seasonings as needed.
Calcium 88 mg Iron 2 mg

Meatless Monday - Week 1

 Roasted Garlic and Tomato Soup

 50 minutes  4 servings

Ingredients Directions

8 Vine ripened tomatoes (cut in half) 1. Preheat the oven to 375F.

2 Bell pepper (red, cut into quarters)

2. Coat a cast iron pan with oil of choice. Add all listed ingredients apart from the broth to the pan.
8 head Garlic (sliced, tops off)

2 Onion (yellow, cut in half) 3. Place in the oven to 45 minutes, until the vegetables have softened.
2 cup Cherry tomatoes

1 cup Basil (fresh) 4. Remove from oven and allow to cool slightly. Using your hands, squeeze out the garlic into the
pan and discard of the skin.
4 tbsp Olive oil

4 cup Vegetable broth 5. Pour vegetable mix into a pot with the broth and using an immersion blender combine until
2 serving Salt and pepper (to taste) smooth. Enjoy immediately!

Nutrition per serving (estimated)

Calories 319 kcal Fat 15 g

Carbohydrates 36 g Protein 8g

Fiber 7g Sugar 16 g

Cholesterol 0 mg Sodium 1072 mg

Vitamin A 5100 IU Vitamin C 149 mg

Calcium 162 mg Iron 3 mg

Meatless Monday - Week 1

 Peanut Butter Curry

 25 minutes  4 servings

Ingredients Directions

1 Onion (diced, red, small) 1. In a pan over medium heat, add the red onion and a tablespoon of water or olive oil. Saute until
fragrant, approximately 3 minutes.
3 clove Garlic (diced)

1 Thumb ginger (diced)

2. Add the garlic and ginger along with the curry spices and bell pepper. Saute for a couple of more
1/2 Bell pepper (red, chopped) minutes, until the spices are toasted.

1 handful Spinach (fresh, chopped, or herbs)

3. Add the peanut butter, crushed tomatoes and chickpeas, and stir, until the peanut butter is
1 Juice of lime (juiced)
melted and the spices have mixed with the crushed tomatoes. Add in the coconut milk and stir.
2 tbsp Peanut butter

1 tbsp Curry powder 4. Finish with a handful of fresh herbs or spinach and a squeeze of lime. Enjoy with rice or naan, as
desired.
2 tbsp Garam masala

1/2 tsp Paprika

1/2 tsp Turmeric Notes

1 tsp Salt
15 oz Canned tomatoes (crushed, canned)
1 can Chickpeas (drained and rinsed, 15 oz)
15 oz Coconut milk (canned)
Nutrition per serving (estimated)
extra greens
The greens are the perfect opportunity to use up whatever you have left in the fridge. Spinach
famously goes well with curry, but you can also have parsley, mint, or fresh cilantro. The alternative,
of course, is to use frozen spinach.
protein
Chickpeas are another classic ingredient of a vegan- and vegetarian-friendly curry. However, for an
alternative source of protein, you could use lentils, butter beans, tofu, or textured soy protein.

peanut free
Calories 464 kcal Fat 33 g
If you have a peanut allergy, this recipe actually works well with cashew or sunflower butter instead.
Carbohydrates 26 g Protein 13 g
sides
Fiber 12 g Sugar 11 g How you choose to serve this dish is up to you. Rice and naan are classic sides. However, you could
also serve this curry with poppadoms, potatoes, or on its own.
Cholesterol 0 mg Sodium 1093 mg

Vitamin A 957 IU Vitamin C 39 mg

Calcium 120 mg Iron 6 mg

Meatless Monday - Week 1

 Giant Spring Rolls

 15 minutes  1 serving

Ingredients Directions

2 sheet Rice paper 1. Add warm water to a large, shallow bowl. Quickly dip the rice paper wraps in the warm water for a
few seconds. Lay the two rice paper wrappers beside each other, overlapping around an inch and a
4 leave Lettuce
half in the center.
1/2 cup Vermicelli noodles (cooked)

1/2 cup Tofu (cut into strips, baked) 2. Now layer. First lay down the lettuce leaves, then the vermicelli noodles, tofu, and vegetables.

1/4 Bell pepper (red, thinly sliced)

3. Fold all the ends of the wrap paper wrap in over the fillings, and then roll it over itself to create a
1/3 cup Carrots (cut into matchsticks))
giant, fresh spring roll. Enjoy with my peanut sauce or your favorite dip of choice.
1/3 cup Cabbage (red, thinly sliced)

1 handful Herbs (fresh, I recommend cilantro)

1 serving Peanut sauce (to serve) Notes

waste free
Nutrition per serving (estimated) You can reuse the water from cooking your noodles to soften the rice paper for wrapping. In fact, by
the time the noodles are cooked and drained, the water will have cooled off to the handling
Calories 653 kcal Fat 7g temperature.

Carbohydrates 120 g Protein 19 g soy free

If you cannot eat soy, swap tofu for seitan, chickpeas, or soy-free tofu.
Fiber 6g Sugar 6g
peanut free
Cholesterol 2 mg Sodium 427 mg
Although these giant spring rolls go amazingly with the peanut sauce, you can serve them with any
Vitamin A 8892 IU Vitamin C 64 mg dip you like. You can even simply sip them in hoisin or soy sauce.

Calcium 229 mg Iron 4 mg

Meatless Monday - Week 1

 Peanut Butter Mug Cake

 3 minutes  1 serving

Ingredients Directions

3 tbsp Whole wheat flour (Sub gluten free 1. Mix your flour and baking powder in your mug or a bowl.
flour )

3 tbsp Creamy peanut butter (Sub nut free 2. Add your peanut butter, maple syrup and vanilla extract and combine all ingredients until a batter
butter like Wow or Sunflower Seed) is formed.

1/4 cup Unsweetened almond milk (could

substitute dairy milk for non-vegan version) 3. Finally add in your chocolate chips.

1 tbsp Maple syrup (could sub granulated

4. Place in the microwave for approximately one minute and thirty seconds until the batter has risen.
sugar)
Enjoy warm.
1/2 tsp Baking powder

1/2 tsp Pure vanilla extract (optional)

1 tbsp Organic dark chocolate chips (Vegan) Notes

Oven Baked
Nutrition per serving (estimated) Bake in the oven at 375F until the top domes. Make sure you are using an oven safe container.

Nut Free
Calories 480 kcal Fat 30 g Sub sunflower seed or wow butter
Carbohydrates 37 g Protein 15 g Gluten Free
Fiber 5g Sugar 22 g Sub a gluten free flour blend like brown rice flour

Cholesterol 0 mg Sodium 442 mg

Vitamin A 3 IU Vitamin C 0 mg

Calcium 235 mg Iron 2 mg

Meatless Monday - Week 1