Meatless Monday
Welcome to our first meatless Monday! We’re hoping to share meal plans frequently to make Latino, plant based options easier to incorporate into your diet. Take a look at the list below! We have a little bit of everything for every one. We’re hoping that you have some or most of these simple ingredients in your fridge already. If not, you have plenty of time before Monday to grab what’s left!
I recommend making the overnight oats and the buddha bowl the night before. That way you’re not pressed for time in the morning! You can also make the smoothie the night before or leave the ingredients prepped and ready to go for the next day. The eggplant roll ups take about 45 minutes to make. Up to you if you want to make the night before and reheat or make the day of!
Breakfast: Overnight Oats
I love love love overnight oats. They are so easy and customizable. Start with the base and add in whatever you choose to make it your own!
base
1/2 cup of oats
1/2 cup of vegan milk (whatever you like! soy, almond, rice, cashew milk, etc)
1/2 ripe banana, mashed
add ins
1 handful of blueberries and a handful of walnuts
or
2 handfuls of mixed berries or a berry bliss
or
another half of sliced banana and a tablespoon of peanut butter
or
1/2 apple diced and a dash of cinnamon
The possibilities are endless! Assemble your overnight oats by mixing the base together in a jar or container and then mixing in the add ins of your choice. Make the night before and leave in the fridge and it will be ready for you the next morning. If you’re in a pinch, I have made them the same day and eaten them an hour or so later. Not completely creamy, but still very delicious!
Snack: Green Smoothie
I love incorporating smoothies into my day because it’s such an easy way to make sure I’m getting in fruits and veggies! This is one of my favorite (and simple!) green smoothies.
1 handful of kale
1 celery stalk
1/2″ piece of ginger, peeled (less if you don’t like so much spice)
1 apple
1-2 cups of coconut water, filtered water, or vegan milk
Place all ingredients in blender and enjoy!
Feel free to substitute ingredients and make it your own. For example, instead of celery, you can use cucumber. Or, instead of ginger, you can use a dash of cayenne.
Instead of the apple, you can use a different fruit that you have lying around! Don’t be afraid to experiment!
Lunch: build your own buddha bowl
I have been living off of buddha bowls recently. They are delicious and a mixture of everything — my kind of eating! Build your own using the ingredients below for a healthy and filling lunch!
base
Choose a grain (what you have in the house quinoa, brown rice, lentils, etc)
Choose a green (two handfuls or more of mixed greens, lettuce, sauteed kale, etc)
add-ins
(choose a few! I usually go with three but it’s up to you)
Sauteed portobello mushrooms
Chipotle tofu
Plantains
Sliced avocado
Chickpeas (rinsed from the can or sauteed)
Beans (rinsed from the can or sauteed)
Shredded carrots
Cubed cucumbers
Choose a dressing
Balsamic vinegar (I use 2 parts balsamic vinegar to 1 part oil plus salt and pepper to taste)
Tahini Dressing
another dressing of your choice!
Cook the grain according to the package directions. I usually use vegetable stock instead of water to add some flavor! If you’re using mixed greens or lettuce, you won’t have to cook them. If you’re using kale or another green, you can choose to leave it raw or sautee it over medium high heat with a tablespoon of oil, 2 cloves of garlic, and salt and pepper to taste. Arrange in a bowl or container with the add ins of your choice! Add on the dressing (if using) when you are ready to eat!
Dinner: Eggplant Roll Ups
Try out our original recipe! If you are pressed for time (or feeling a little lazy, we all are sometimes, let’s be honest) you can use a sauce from a jar or a blended sauce. The overall preparation is easy, the cashew ricotta is blended, the eggplant is sliced and roasted in the oven, and then the sauce! Easy delicious meal. Eat a few for dinner or pair with salad.
Like this meal plan? Click an image above to pin!
