Plant Based Oil-Free Meals and Snacks


These are some of the go-to plant based oil-free meals and snacks that make up our weekly meal plans. I hope to post recipes and will add links once I do. For more ideas and recipes for this kind of plant based eating, visit DrMcdougall.com and HelloNutritarian.com.

Breakfast Options:

  1. Oatmeal, cooked, with fresh fruit and walnuts
  2. Raw Oats with fresh fruit and nuts, ground flax and chia seeds
  3. Smoothie
  4. Fresh Juice
    1. Beet, Carrot, Apple, Ginger
    2. Celery, Cucumber, Apple, Greens
  5. Gf pancakes with fruit and maple syrup
  6. Chickpea omelette (onions, greens, mushroom, cashew cheese sauce)
  7. Tofu Scramble
  8. Tempeh
  9. Breakfast Burrito or Taco: beans, salsa, tofu
  10. Baked fries (potato, sweet potato, squash)
  11. Cereal with nut milk and fresh fruit
Lunch/Dinner Options:
  1. Chickpea Salad on salad, rice cake, or collard wrap
  2. Collard Wraps
  3. Fresh spring rolls (rice wrappers)
  4. Sweet Potato Lentil Chili
  5. Big Salad topped with beans, potatoes, leftovers, fruit, seeds, broccoli, with tahini dressing (tahini, pressed garlic, lemon juice, tamari, water)
  6. Pho/Miso Soup Broth over tofu, vegetables, noodles
  7. Aloo Gobi over rice
  8. Pasta with Tomato Sauce (gf pasta, zoodles, or spaghetti squash)
  9. Stuffed Squash (Delicata, Acorn)
  10. Butternut Squash Soup
  11. Baked Potato fries topped with chili and cashew cheese
  12. Gf Mac and Cashew Cheese with hot sauce, broccoli and beans
  13. Beans and Greens
  14. Tempeh and Sauerkraut
  15. Split pea soup
  16. Mashed potatoes and potato/mushroom/onion gravy
  17. Stuffed sweet potato with black beans and veg
  18. Stuffed baked potato with black beans, broccoli, salsa
  19. Indian peas and potatoes
  20. Tacos: beans, potatoes, tofu, lettuce, tomato, salsa
  21. Quesadilla with sweet potato, beans, salsa
  22. Bean/veg/grain/nut burger
  23. Creamy potato carrot soup
Snack options:
  1. Hummus and celery
  2. Grapes
  3. Baked Fries
  4. Cauliflower pakora
  5. rice cake with peanut/almond butter and jelly
  6. Gf biscuit or scone with jelly
  7. smoothie
  8. cereal and nutmilk and fruit
  9. banana, apple, Asian pear, other fruit
  10. chickpea salad on rice cake