Simple 1-Day Meal Plan for The Plant-Based Beginner
All recipes are vegan & gluten-free
BREAKFAST: Cinnamon & Walnut Banana Maple Oatmeal
1/2 cup rolled oats
1 cup water
1/4 teaspoon cinnamon
1 teaspoon maple syrup
2 tablespoon chopped walnuts
1 banana, sliced
1. Combine oats, water and dash of salt on a saucepan over
medium heat. Bring to a simmer, stirring often, until thick (about 5 minutes).
Stir in cinnamon and maple syrup.
2. Pour into a bowl and top with walnuts and banana.
LUNCH: Southwestern Salad
4 cups greens of your choice
1/2 avocado diced
1/2 cup cooked black beans
1/4 cup each: tomatoes, red onion, corn
1/4 cup salsa of your choice
optional non-vegan addition: 1 tablespoon sour cream or
Arrange greens on large plate or bowl. Top with avocado,
beans, tomatoes, red onion, and corn. Pour salsa (and sour cream or yogurt if
you're using it) over salad as dressing and toss lightly to coat.
DINNER: Almond-Meat Bolognese Pasta
1/4 cup raw almonds, soaked for at least 2 hours
1/2 cup marinara sauce (homemade or store-bought, with no
1 garlic clove, chopped
1 cup cooked gluten-free pasta of choice OR 2 cups
spiralized zucchini noodles
1. In a high-powered blender or food processor, combine
soaked almonds, marinara and garlic. Blend or process until almonds break apart
into small pieces the size and texture of a meat sauce.
2. Place almond-meat sauce in a small saucepan on medium
heat. Simmer for 10 minutes.
3. Arrange pasta or zucchini noodles on a large plate. Top
with almond-meat sauce.