I hope that in the past year I have gotten some of you to at least consider a more plant-centered diet, or even think about where your food and everyday products (clothing, furniture, cleaning products, etc) come from.
In the coming year, I hope to bring you a greater variety of vegan fare, open your eyes even more to the reasons to go vegan (or reduce your animal product consumption), and reach a larger audience (dreaming big here...).
On to the meal plan...this is one day in particular that takes quite a bit of work. The lunch menu requires planning at least a day in advance. Beyond that, there are no negatives! The nutrition profile is beautiful as always and the meals are all equally delicious (even the salad with beets, and I hate beets!). Enjoy :)
Nooch Tofu over Spinach Quinoa: Rinse and press 1/4 block tofu (3oz). Heat a skillet with 1/2 tsp olive oil over medium heat. Dice tofu, reduce heat to low, and add tofu, 1 tbs nutritional yeast, 1 tsp lemon juice, and salt and pepper (to taste) to the skillet. Cook for a few minutes until tofu starts to brown and set aside. Cook 1 cup baby spinach with 1/2 cup cooked quinoa over medium heat until spinach wilts (approx 3 min). Transfer to a plate and top with tofu. Serve with 1 grapefruit.
Nutrition Facts: 380 calories, 12.2g total fat, 1.4g saturated fat, 0mg cholesterol, 23.7g protein, 95.2mg sodium, 51.7g carbohydrates, 9.4g fiber, 18.1g sugar, 614.5mg calcium
Lentil, Beet, and Goat Cheese Salad: In a bowl, top 2 cups salad greens with 2/3 cup cooked lentils, 1/2 cup chopped cooked beets*, 1/2 cup sliced cucumber, and 2 tbs vegan goat cheese. In another bowl, combine 2 tsp balsamic vinegar, 3/4 tsp olive oil; season with sea salt, black pepper, and garlic powder. Toss with salad. Serve with 8 strawberries.
Nutrition Facts: 357 calories, 12.7g total fat, 1.6g saturated fat, 0mg cholesterol, 16.6g protein, 151.5mg sodium, 49g carbohydrates, 16.9g fiber, 14.4g sugar, 63.9mg calcium
*Note: To cook the beets, preheat the oven to 425F. Cut into fourths and wrap in a tinfoil "pouch". Cook in the oven for 1 hour.
1 [vegan] Larabar
3 frozen Vegan Taquitos [cooked according to package directions]
Saute 1/4 cup chopped tomato, 1/4 cup chopped red bell pepper, 1/2 cup chopped zucchini, and 2 tbs diced onion (optional) in 1/2 tsp olive oil and 2 tsp taco seasoning.
Top taquitos with vegetable mixture and 1 tbs tofutti better than sour cream mixed with 1/4 avocado (mashed).
Nutrition Facts: 549 calories, 23g total fat, 4g saturated fat, 0mg cholesterol, 18.2g protein, 903.6mg sodium, 70.5g carbohydrates, 11.5g fiber, 8.6g sugar, 144.2mg calcium