Lidia Greger - Vegan Meal Prep: The 2019 Guide for Ready-to-Go Meals and Snacks for a Healthy Plant-based Whole Foods Diet with a 30 Day Time and Money Saving Easy Meal Plan. Includes Shopping List

Introduction

Chapter 1: What is Veganism?

Chapter 2: Eating Healthy

Chapter 3: What is in Your Food?

Chapter 4: Vegan Foods/Methods

The Dangers of Cooked Foods

The Dangers of Starchy Foods

Proper Food Combinations

Vegan Cooking Methods

Vegetables

Grains

Beans and Legumes

Chapter 5: Meal Plan

Shopping List for Week 1

Week 1: Breakfast

Muesli & Fresh Fruit

Banana Berry Smoothie

Sunflower Fruit Salad

Banana & Flaxseed Weetabix

Banana & Berry Porridge

Cinnamon Banana Pancakes

Savory French Toast with Mushrooms and Spinach

Week 1: Lunch

Falafel Tabouli Wrap

Lentil Veggie Burger

Tofu Nori Rolls

Chili Bean Burrito

Curried Tofu Sandwich

Spinach & Lentil Soup

Moroccan Couscous Salad

Week 1: Dinner

Mediterranean Baked Sweet Potatoes

Sugar Snap Pea and Carrot Soba Noodles

30 Minute Coconut Curry

Vegan Lemon Fettuccine Alfredo

Poblano and Portobello Fajitas

Vegan Philly Cheese Sandwich

Toasted Buffalo Sauce Tofu Po Boy Covered in Apple Slaw

Shopping list for Week 2

Week 2: Breakfast

Jamaican Porridge

Mexican Hot Chocolate & Crumpets

Cinnamon Banana Porridge

Green Smoothie & Tahini Toast

Strawberry, Almond, & Chia Pudding

Baked Beans on Toast with Turmeric Latte

Mushroom & Spinach Tofu Scramble

Week 2: Lunch

Bean Salad & Rice Cakes

Tempeh Salad Sandwich

Vietnamese Spring Rolls

Mediterranean Lentil Rocket Salad

Pasta Salad

Cauliflower & Leek Soup

Baffle Sandwich

Week 2: Dinner

Spice Vegan Macaroni and Cheese with Green Chili

Amazing Veggie Quesadillas

Easy Peanut Noodles

Chickpea Veggie Burgers

Avocado Pasta

Garlic Pasta with Tomatoes

Vegan Pizza

Shopping list for Week 3

Week 3: Breakfast

Apple & Cinnamon Bircher Muesli

Blueberry & Date Mug Cake

Quinoa Porridge

Rice Pudding

Banana & Peanut Butter Smoothie

Omelet on Toast

Banana Pancakes

Week 3: Lunch

Roast Veg and Pesto Sandwich

Tempeh Nori Rolls

Black Bean Burrito

Peanut Butter Salad Sandwich

Green Bean & Tomato Pasta Salad

Adzuki Bean Burger with Wedges

Potato, Leek & Lentil Soup

Week 3: Dinner

Sweet and Spicy Asian Tofu

Zuppa di Orzo e Spinaci

Corn and Edamame Salad with Quinoa

Tacos with Tofu Curry-Style and Pinto Beans Mixed Kale Slaw

Quick Homemade Ramen

White Bean Veggie Soup

Polyvegetable Couscous

Shopping list for Week 4

Week 4: Breakfast

Chocolate Ginger Smoothie

Fruit & Nut Compote

Tahini & Banana Toast with Hot Chai

Blueberry Porridge

Breakfast Couscous

Mexican Vegetable Fritters

Veggie Fried Tofu

Week 4: Lunch

Beetroot & Almond Rice Salad

Chili Bean Wrap

Sweet n Spicy Couscous

Avocado Sprout Salad

Pumpkin & Spinach Sandwich

Tofu & Wakame Miso Soup

Pumpkin Soup

Week 4: Dinner

Pasta Ala Puttanesca con Ceci e Carciofo

Paleo Algae Pasta with Dressing of Kale, Almond, and Garlic

Fajita Gnocchi Skillet with Avocado Salsa

30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls

30 Minute Red Beans and Cauliflower Rice

Pizza Skillet Casserole

Black Bean Soup with Pico De Gallo

Shopping list for Week 5:

Week 5: Breakfast

Green Smoothie with Toast

Chocolate Porridge and Berries

Avocado Pizza Toast

Soft, Chewy, Healthy Granola Bars

Quiche with Dried Tomatoes, Mushrooms, Spinach with Tofu Base

Comfy Cinnamon Quinoa

Wholesome Vegan Banana Bread

Week 5: Lunch

Quinoa Tabouli

Mexican Bean Baked Potato

Vegan Sabich Sandwich

Turmeric Chickpea Salad

Greek Pasta Salad

Vegan Crab Cakes

Tempeh Reuben

Week 5: Dinner

Gnocchi Enchilada Skillet

Roasted Cauliflower Pasta with Lemon Chimichurri

Kale and Leek Pesto Pasta with Tofu

Vegan Tuna Pasta Salad

Pizza Polenta Bowls

Fajita Gnocchi Skillet with Avocado Salsa

Curried Chickpea Tofu Lettuce Wraps

Shopping list for Week 6:

Week 6: Breakfast

Vegan French Toast

Whole Bean Ful Medames

The Incredible Vegan Frittata

Samoan-Style Gruel of Tapioca and Coconut

Vegan Detox Green Monster Smoothie

Tofu Breakfast Tacos

Loveliest Lemon Vegan Pancakes

Week 6: Lunch

Vegan Fajita Pasta with Chickpeas and Peppers

Meal-Prep Friendly Yam Bowls

Vegan BLT Sandwich

Sesame Noodles with Veggies

Mushroom Cap Bowls with Grains

Whole Foods TTLA Sandwich Recipe

Asian Edamame & Quinoa Salad

Week 6: Dinner

Greek Goddess Bowl

Mango Curry Chickpeas

Homemade Spaghetti Os

Vegan Thai Soup

Burrito Stuffed Peppers

Vegan Lentil Salisbury Steak

Maple Bourbon Instant Pot Chili

Conclusion

Copyright 2018 by Lidia Greger All rights reserved.

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