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Plant-Based Diet: MealPlanning and RecipesRecipes by Ginger Hultin, MS, RD,CSO, owner of ChampagneNutrition , spokesperson, Academyof Nutrition and Dietetics
hjkhjkhjkGetting Started: Meal Planning 101Ready, set, meal prep! This meal plan does require time for cooking andmeal prepping. Make time for meal prep: grocery shop, buy storagecontainers and set aside time for cooking.My professional expertise is in plant-based foods and the evidence is solidon the fact that whole grains, beans and legumes, fruits and veggies, nutsand seeds lower inflammation. There are many ways to create a healthydiet, and so this is meant to be flexible based on your unique needs andpreferences.This meal plan is designed to serve as a general nutrition guideline. It doesnot provide specific calorie recommendations or take foodpreferences/dietary restrictions into consideration. For personalizedrecommendations, I’d love to work with you 1:1.Happy eating,Ginger
Week of Plant-Based MealsSunMonTuesWedThurFriSatBreakfastWhole graintoast,avocadotomatoscrambledtofuFreshlemon curdovernightoatsHardboiledeggs,apple, nutbutterBananaGingerwhole grainoats,walnuts,cinnamonRX Bar,PearSiggisYogurt,apple, nutbutterHomemademuffinsLunchOne potcauliflowercurry, mixedgreen salad– if youdon’t havean InstaPot,you aRoll s,edamamehummus),appleMinestrone Minestrone MixedSoup,Soup, side greens,wholesaladbutternutgrain rollsquash,herbedquinoa,walnuts,olive oil vinegardressingDinnerSpicy GreenButternutSquashEnchiladasVeggieLasagnaRoll FreezerMealTofu SheetPan MealSnackCorn chipsand salsaRice cakesand nutbutterEdamamehummus,carrots(scroll s,carrots(scroll forrecipe)Veggiepizza (redsauce, litecheese)side saladHomemdemuffins(scroll forrecipe)CrispyEggplantBLT – recipeby GratefulGrazerCelery withpeanutbutter*Click the links in the schedule for detailed recipes and instructions.
Grocery ChecklistFeel free to make this meal plan your own. Mix and match recipes, double up onyour favorites or skip some completely based on your preferences. Whatever youchoose – just make a commitment to eat more plants!The recipes in this weekly meal plan feed two people. You may need more items onthis list if you are cooking for a larger family. Please visit champagnenutrition.com orpurchase Anti-Inflammatory Diet Meal Prep for more meal planning idea and recipesyour whole family will enjoy.Produce 3 yellow onions5 medium carrots1 bag baby carrots1 small eggplant3 tomatoes1 head cauliflower1 bag of spinach3 medium zucchinis1 yellow squash1 cup mushrooms2 cups broccoli florets1 medium sweet potato3 cups peeled, diced butternutsquash (frozen variety for simplicity) 1 /2-pound green beansCelery2 avocadosSpring mix1 clove garlic2 scallions1 large bunch of cilantro1 bunch fresh parsley1 bunch fresh basilFresh gingerFruit of choice (pears, apples, oranges)1 small/medium ripe banana1 1/2 cups frozen corn1 package frozen edamame shells
Grocery ChecklistDairy/EggsEggs (half dozen, dozen)Almond or soy milk1 15-oz ricotta cheese (part-skim)Parmesan cheese1 cup grated mozzarella cheeseShredded Colby or Monterey jackcheese Shredded mozzarella cheese Siggis Yogurt Pasta/Bread/Rice 2 cups brown lentils2 cups brown or white rice1 loaf whole wheat bread1 cup whole wheat or bean pastaspirals1 package whole wheat lasagnanoodles8 6-inch whole wheat or soft corn flourtortillas1 package quinoa1 whole grain or cauliflower pizza crustWhole rolled oatsSnacks Corn chipsSalsaRice cakesRX BarsCanned goods 2 25-ounce cans of tomato sauce1 15-ounce cans kidney beans1 15-ounce can chickpeas1 8-ounce can diced green chilies1 14-ounce can full-fat coconutmilk1 can pizza sauce
Grocery ChecklistnkljkljlkCondiments/Spices/Oils/ StaplesThese staples serve as a base for many plant-based dishes. Keep them on hand tomake meal prep even easier. Olive oilVegetable oil (grapeseed, canola oravocados)Rice vinegarSea saltTahiniGround black pepperCorn starchDried basilDried oreganoDried thymeCuminChili powderCrushed red pepper flakesOnion powderCurry powder jkljBaking powderBaking sodaMaple syrupHoneyVegetable brothLight or vegan mayonnaiseLow sodium tamari or soy suceSrirachaNut butter (almond or peanut butter)Salsa verdeCinnamonPure vanilla extractLemon juiceWhole wheat flourAll-purpose flourPanko breadcrumbsWalnuts
Easy Chickpea and Black Bean BurgersIngredients 1 15oz can black beans, rinsed anddrained1 15oz can chickpeas, rinsed and drained1/2 yellow onion, chopped3 cloves garlic, minced2 eggs, beaten1 teaspoon ground cumin3/4 teaspoon salt3/4 teaspoon freshly ground black pepper1 cup whole wheat breadcrumbs glutenfree is ok, too!1/2 cup rolled oats6 whole wheat burger buns1 ripe avocado, cut into slices6 large romaine lettuce leaves1 medium, ripe tomato, sliced thinlyDirectionsPreheat the oven to 375 degrees. Line a sheetpan with parchment paper or a silicone liner.1.In the bowl of a food processor, add thebeans and pulse them for 30 seconds until theyare combined and start to form a batter.2.Add the onion and garlic and pulse foranother 15 seconds.3.Add the eggs, cumin, salt, and pepperand pulse for a final 15-20 seconds until allingredients are incorporated.4.Pour in the breadcrumbs and oats andpulse just until they incorporate into the batter.5.Divide the mixture into 6 portions with yourhands, form them into round patties, then placethem on the prepared pan, pressing them downgently with your palm so they're burger shaped.6.Bake the burgers for 30 minutes, flippinghalfway through until they're lightly crisp on theedges and lightly browned.7.Serve the burgers hot on buns with theavocado slices, lettuce and tomato. Useketchup and mustard or any other toppings ifdesired.
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The recipes in this weekly meal plan feed two people. You may need more items on this list if you are cooking for a larger family. Please visit champagnenutrition.com or purchase Anti-Inflammatory Diet Meal Prep for more meal planning idea and recipes your whole family will enjoy. Pr
