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