Most of the time, when we think about « clean your fridge day » we just think of a couple of recipes with basic ingredients that you would find in our fridge at the end of the week. But this time I wanted to do something a little different. Let’s try to plan a whole week without the need to clean your fridge because there will be no leftovers! No more food to throw away, no more disgusting fridges.

 

 

I know what you are going to say, planning ahead is long and you don’t really need it … Trust me, you do. This literally changed my life. When you follow a vegan / plant-based diet, it is very important to eat a veriety of foods. I like to say that you need to eat « all the colours of the rainbow ». Planning ahead will help you for a couple of things: not needing to think every night what you are going to eat, save money because you will not go out to eat during your week, it will take you 1/3 of the time to cook than you usually…

This plan has been created for a couple. They both need a lunch for the next day at work, this is why all these recipes will all be for 4 people. It will include 5 main meals, 2 different breakfast, 1 grocery shopping list. I found that the easiest thing to do is to create my menu on Thursday, on Friday night, after work I go and buy everything I need for the next week and I do my preps on Sunday.

 

Here are your 5 main dishes:

  1. Amaranth fritters + tofu crisps + baby spinach 
  2. Mac and cheese, super grain pasta
  3. Buddha bowl ( quinoa, kaniwa, chickpea, avocado, carrots, roasted beets)
  4. Stuffed tomatoes
  5. Black bean enchilada

Your 2 main breakfast

  1. Chia pudding
  2. Overnight Oatmeal

 

CHIA PUDDING :

For 5 to 6 x 250ml mason jar breakfast

  • 2.5 cups of GoGo Quinoa chia seeds
  • 5-6 cups of plant-based milk
  • 10 tbsp maple syrup
  • 1 tsp of vanilla extract
  • 5 cups of fruit (cubed apple, blueberries, raspberries, strawberries…)
  • 10 tbsp roasted pumpkin seeds
  • Optional: 10 tbsp of hemp seeds (one in each jar)

In a big bowl, mix the milk, the maple syrup, vanilla extract together. Then, add the Chia seeds, mix well and let sit for 10 minutes. Take your 5 mason jars, fill up half of the jar with your Chia pudding. Add the fruits on top, hemp seeds, roasted pumpkin seeds. Close and refrigerate.

 

OVERNIGHT OATMEAL

For 5 x 250ml mason jar breakfast

  • 3 cups of GoGo Quinoa oats
  • 3 cups of plant-based milk
  • 5 tbsp of chia seeds
  • 10 tbsp of peanut butter
  • 5 tbsp of maple syrup
  • 4 bananas
  • 5 cherries
  • 5 tbsp flax meal

In a big bowl, mix together the oats, plant-based milk, the maple syrup, chia seeds, 5 tbsp of peanut butter. Fill your Mason jars halfway. In each jar add 3/4 of a banana on top, 1 cherry, 1 tbsp of flax meal and 1 tbsp of peanut butter. Close and refrigerate.

 

AMARANTH AND GREEN ONION FRITTERS

  • 1 cup of GoGo Quinoa Amaranth
  • 4 cups of water or veggie broth
  • 7 tbsp of almond meal (add some more if the mixture is too humid)
  • 1/3 cup of gluten-free breadcrumbs
  • 1/4 tsp of baking soda
  • 1 or 1/2 cup of green onion finely cut
  • 1 tsp of salt
  • 1 tsp of pepper

For the amaranth porridge: In a saucepan, over medium heat, toast the amaranth for 2 to 3 minutes. Add some salt and the water, bring to a boil. Reduce heat to low and let simmer for 25 to 35 minutes stirring occasionally. Once the amaranth porridge is done, in a large bowl mix all the ingredients together. Cover and refrigerate (up to 3 days). Create your patties the same night you want to eat them. Just fry them in a pancake pan.

 

Picture By Feasting at Home 

The crispy tofu :

  • 1 tofu block
  • 1 cup nutritional yeast
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tsp salt
  • 1 tsp pepper
  • 2 tbsp dried oregano
  • 1 cup of water mixed with 4 tbsp of soy sauce or liquid aminos

Preheat your oven to 375 F. Mix the nutritional yeast, onion powder, dried oregano, garlic powder, salt, and pepper together. Cut your tofu lengthwise (0.5 cm wide). With a brush, brush some of the water mixture on the tofu, then dip it in your nutritional yeast mix. Put your tofu « strips » on an oven-proof tray and cook for 15 minutes. 

 

Picture by Hello Nutritarian 

MAC AND CHEESE

• Optional: Vegan Parmesans ( 1 cup of cashews, 4-5 tbsp of nutritional yeast, 1/2 tsp of garlic powder, 1/2 tsp of salt)

Cook the pasta following the instructions on the packaging. Rinse with cold water and drain, reserve.  Cut your garlic cloves finely, fry them in the oil, when golden add the flour, mix well then quickly add the plant base milk stirring continually. When the sauce thickens, transfer to a high-speed blender and mix with the rest of the ingredients (except the pasta of course). When the sauce is smooth pour it on the pasta. Sprinkle some vegan cheese, done!

 

BUDDHA BOWL

Fast peanut sauce:

  • 4 tbsp peanut butter
  • 1/2 cup of water
  • Salt and pepper to taste
  • 3 tbsp rice vinegar
  • 1 garlic clove
  • 3 tbsp soy sauce

Preheat your oven to 375 F – slice your beets, and roast them for 1 hour. Layout 4 bowls, add 1 handful of baby spinach, 1 cup of cooked quinoa, 1/2 cup of cooked beets, 1/2 can of chickpeas, 1/2 cup grated carrots, 1/2 avocado, and 1/2 of a roasted beet. Add some sauce and enjoy!

 

STUFFED TOMATOES

  • 8 big tomatoes
  • 2 red onions
  • 2 1/2 cups of cooked GoGo Quinoa organic royal quinoa
  • 3 hands full of baby spinach
  • 1 tsp garlic powder
  • 1 tsp Italian seasoning
  • Salt and pepper to taste

Pesto:

  • 3 cups of fresh basil
  • 1/3 cup of olive oil
  • 1/4 cup of cashews
  • 3 garlic cloves
  • Salt and pepper to taste
  • 3 tbsp nutritional yeast

Preheat your oven to 400 F. In a mixer, prepare the pesto. In a pan, cook the onion. When golden, add the cooked quinoa and the baby spinach, garlic powder, Italian seasoning. When the spinach is cooked, turn the heat down and add the pesto, mix well. Open your tomatoes, about 1 cm from the top and scoop out the « meat » of the tomatoes. Fill your tomatoes with the quinoa stuffing, put back the tomato « hat » and cook for 30 minutes in your oven or until the tomato skin starts to blister. Serve with rice.

 

BLACK BEAN ENCHILADA

  • 2 onions
  • 4 garlic cloves
  • 1 big can of black beans (540 ml)
  • 1.5 cups of cooked rice
  • 1.5 cups of cooked GoGo Quinoa organic royal quinoa
  • 2 tbsp oil
  • 3 tbsp chili powder
  • 1 tbsp chipotle
  • 2 tsp cumin
  • 1 tsp salt
  • 1 can of tomato sauce (15 ounces)
  • 1 tortilla bag

Creamy hot sauce

  • 1 cup cashew
  • 1 cup water
  • 1 lemon juice
  • 3 tbsp chipotle powder
  • 1 garlic clove
  • Salt and pepper to taste

Cilantro Verde sauce

  • 1 big bunch of cilantro
  • 1 handful baby spinach
  • Salt and pepper
  • 1 cup of water
  • 1 lemon juice
  • Optional : 1 green hot pepper (if you like thing Spicy!)

Option: vegan cheese grated

Preheat your oven to 375 F. In a big wok, cook the onion and garlic in the oil. Once golden, add the spices, cook until fragrant (1-2 minutes). Add the black beans, cooked rice and quinoa, mix well. Take a big roast pot. Put some tomato sauce on the bottom, fill your tortilla wraps and lay them on the tomato sauce, add the rest of the tomato sauce on top (optional: add some vegan cheese on top) cover and cook the enchiladas for 20 minutes. In a high-speed blender prepare your two sauces and pour them in individual jars. When your dish has finished cooking, put two enchiladas on a plate and add your creamy hot sauce and your cilantro Verde sauce on top. Enjoy

 

 

SUNDAY – Prep Day!

Now, all you need to know is what to prep for Sunday:

  • Chia pudding – prepare, cover, reserve in the fridge
  • Overnight oats – prepare, cover, reserve in the fridge
  • Amaranth and green onion mixture – prepare, cover, reserve in the fridge
  • Cook your quinoa and kaniwa – prepare, put them in jars, reserve in the fridge
  • Grate your carrots – prepare, put it in jars, reserve in the fridge
  • Pesto sauce – prepare, put it in jars, reserve in the fridge
  • Creamy hot sauce and cilantro Verde sauce – prepare, put them in jars, reserve in the fridge

GROCERIES 

Groceries for 1 week of meal prepping:

  • 4 bananas
  • 3 apples
  • 1 small blueberry box
  • 1 small cherry box
  • 1 cup of almond meal
  • 1 bunch of long green onions
  • 2 garlic head
  • 2 cans of chickpeas
  • 2 big avocados
  • 2 big raw beets
  • 1 bag of carrots
  • 8 big tomatoes
  • 2 red onions
  •  3 cups of fresh basil
  • 2 yellow onions
  •  1 big can of black beans
  •  1 big can of tomato sauce
  •  1 tortilla bag
  • 1 big bunch of cilantro
  •  1 big bag of baby spinach
  • 4 L of plant-based milk
 

 

These groceries are based on the fact that you have all these ingredients in your house:

  • Cumin powder
  • Chipotle powder
  • Chili powder
  • Rice
  • Italian seasoning
  • Soy sauce
  • Rice vinegar
  • Cashews (1 cup at least)
  • Nutritional yeast
  • All-purpose flour
  • Oil (olive and any other vegetable oil)
  • Salt and pepper
  • Baking soda
  • Break crumbles
  • Flax meal
  • Veggie flavor cubes (or vegetable broth powder)
  • 1 full jar of Peanut butter
  • Hemp seeds
  • Pumpkin seeds
  • Vanilla extract
  • 1 can of maple syrup
 

 

I hope this guide will help you be or organized and not feel overwhelmed by what to cook for dinner anymore. Don’t hesitate to send us your comments or questions.

About the author

Bethsabee Merran

Hey ! My name is Bethsabee or Bée. I'm not used to talk about me but this time I'll try. I'm born in China and I grew up there, in South Africa and in France. I started cooking at 10 years old and never stopped to this day. During my business studies, I started a vegan, organic, ethical, zero waste lunches for two years. It was amazing, I learned a lot and it gave me the motivation to start my own blog and YouTube channel. I love sharing my discoveries about food, nutrition or just healthy ethical living in general.