What I Eat in a Week: 5 Vegan Meals I Eat Each Week
Out of all the video request I get, the most common one is “What I eat in a day.” I find those videos difficult to make for a variety of reasons. What I eat in a day is always changing and is contingent on a variety of factors: am I working at an office or at home? Is it a weekday or a weekend? Is it summer or winter? Is it that time of month and what kind of mood am I in? Plus, I am usually eating at some sort of desk while working (not the best for mindfulness, I know) or on the go (again, not great), so I find those videos especially challenging to film.
BUT, I do make and eat certain types of meals on a (mostly) weekly basis. Hence the “What I Eat in a Week” video! So, hop on over to Youtube to watch the video! If you make any of these recipes, drop me a comment on Youtube!
Meal #1: Stuffed Sweet Potatoes
These stuffed sweet potatoes are an easier and slightly different version of my Za’atar White Bean Stuffed Sweet Potatoes. They’re incredibly easy to put together and make an excellent option for a post workout meal.
4 large sweet potatoes
1 tablespoon Za’atar Seasoning (recipe below)
2 teaspoons olive oil
1 (15-ounce can) of chickpeas, or 1 3/4 cups cooked chickpeas, rinsed and dried thoroughly
Juice of 1/2 medium lemon
1/2 cup sauerkraut
1/4 cup tahini
1 tablespoon minced fresh thyme
1 tablespoon toasted sesame seeds*
1 teaspoon ground sumac
1/4 teaspoon coarse salt
*To toast sesame seeds, add the seeds to a skillet over medium heat and toss occasionally until lightly golden, 3-5 minutes.
Preheat the oven to 400°F (or 204°C). Prick the sweet potatoes all over with a fork and place them on a baking sheet. Bake for 45-50 minutes, or until the potatoes are fork tender but not falling apart.
Meanwhile, stir together all of the ingredients for the Za’atar Seasoning.
Heat 2 teaspoons of olive oil in a 12-inch skillet over medium-high heat, and ensure that the entire pan is coated with the oil. Add the rinsed and dried chickpeas in small handfuls and spread them out in a single layer. Let the beans cook undisturbed for 3 minutes. Then use a flat spatula to flip the beans and cook for another 3-5 minutes, or until the beans are browned and blistered.
Stir the Za’atar Seasoning and stir to coat the chickpeas evenly. Squeeze the lemon juice over the chickpeas and then remove from the heat.
Once the potatoes are cool enough to handle, slice them in half and top each potato with the Za’atar Blistered Chickpeas, sauerkraut, and tahini.
Meal #2: Cashew Cream Pasta
This pasta tastes incredibly indulgent (especially if you use plain old white-flour pasta) and is really popular with picky eaters, but the sauce is made of 100% wholesome ingredients like cashews and nutritional yeast. I bulk it up with some edamame, but you can use any protein you like.
Vegan, Gluten-Free Option
12 ounces of fettuccine or other pasta of choice (can use whole-wheat, gluten-free, or a lentil/bean-based pasta)
Cashew Cream (recipe below)
16 ounces of shelled organic edamame
1 pint of cherry tomatoes
1/4 cup hemp seeds
1/4 cup walnuts
1/2 cup basil, thinly slivered
1 cup raw cashews, soaked for 8 hours
½ cup + 2 tbsp almond milk or other plant-based milk
2 cloves garlic
1/2 teaspoon sea salt + more to taste
1/4 teaspoon freshly cracked black pepper + more to taste
2 tablespoons nutritional yeast
1 1/2 tablespoon lemon juice
Bring a large saucepan of salted water to a boil and cook the pasta according to the directions. When the pasta is al dente, ladle out a bit of the cooking water (1/2-1 cup is plenty). Drain the pasta in a colander and return it to the saucepan or to a large bowl.
While the pasta is cooking, make the Cashew Cream. Blend all of the ingredients together in a high-powered blender or food processor until smooth and creamy, adding more plant-based milk as needed to achieve your desired texture.
While the pasta is still hot, add in the Cashew Cream and toss to coat. It will likely be very thick, so add in some of the reserved pasta water, a few tablespoons at a time until your sauce is still creamy but thin enough to coat the noodles.
Add in the edamame, tomatoes, hemp seeds, walnuts, and basil, tossing to coat. Serve warm.
Meal #3: Spicy Vegan Curry
There’s nothing more comforting than a creamy curry during the colder months. I can’t choose just one recipe so you’ll have to choose which curry you want to try first :)
Meal #4: Veggie Grain Bowl
When I’ve done meal prep right, this is the easiest meal to throw together. Pair your favorite grain with some veggies, toss in some dried fruit for chewiness, nuts and seeds for crunchiness, and herbs for freshness. Bring the grain bowl together with a vinaigrette or sauce.
Vegan, Gluten-Free Option
Pick a GRAIN (1-1/12 cups)
Add some VEGGIES (unlimited)
Roasted vegetables (cauliflower, winter squash, carrots, etc.)
Steamed vegetables (broccoli, asparagus, bok choy, etc.)
Raw vegetables (bell peppers, shredded carrots or cabbage, cherry tomatoes, etc.)
Add something CHEWY (2-4 tablespoons)
Dried cherries or cranberries
Add something CRUNCHY (2-4 tablespoons)
Sunflower seeds or pumpkin seeds
Add fresh HERBS
Oil-Free Tahini Dressing: 2 tablespoons tahini + 1 tablespoon apple cider vinegar + salt & pepper to taste + warm water to thin out the dressing
Balsamic Vinaigrette: 1 tablespoon extra virgin olive oil + 2 teaspoons balsamic vinegar + 1/4 teaspoon Dijon mustard + 1/2 teaspoon maple syrup + salt & pepper to taste
Meal #5: Creamy, Fruit-Sweetened Oatmeal
My partner used to insist that he hated oatmeal. Then he tried my oatmeal, and now he asks that I make it on a weekly basis. My two secret weapons are (1) using creamy plant-based milk instead of water and (2) adding in bananas or dates along with oats to sweeten them up.
For a hands-off Instant Pot oatmeal recipe, try my Instant Pot Pear and Date Spiced Oatmeal!
1/2 cup gluten-free rolled oats
1 cup plant-based milk (almond milk, oat milk, cashew milk, soy milk, etc.)
A large pinch each of ground cinnamon & ginger
A tiny pinch of sea salt
1 ripe banana, thinly sliced
Toppings: Berry Chia Jam, nuts and seeds, dark chocolate
Add the milk to a small saucepan and bring to a gentle boil. Add the oats, spices, salt, and banana.
Cook, storing occasionally for 5-7 minutes or until oats are cooked through and porridge is very thick and creamy. The bananas will have melted into the porridge.
Serve with warmed up frozen berries or berry chia jam, nuts and seeds, and/or dark chocolate.