Free 7 Day Plant Based Meal Plan

Weekly Meal Plan (June 25th, 2023 - July 1st, 2023)

Breakfast Ideas:

1. Mexican Adashah Scramble:

Ingredients: Adashah Vegan Protein, Green Haus Foods Chorizo, bell peppers, onions, tomatoes, pinch of black salt (optional), spices.

Instructions: Sauté bell peppers, onions, and tomatoes. Crumble Adashah and add it to the pan with vegan chorizo, sprinkle with spices. Cook until heated through. Serve with toast.

2. Vegan Breakfast Burrito Bowl:

Ingredients: Green Haus Foods Shredded ChickBeaf, black beans, avocado, salsa, rice, lettuce.

Instructions: Cook shredded Chickbeaf according to package instructions. Assemble a bowl with cooked rice, black beans, vegan beef, avocado, salsa, and lettuce.

3. Adashah and Veggie Stir-Fry:

Ingredients: Adashah Vegan Protein, mixed vegetables, soy sauce (coconut aminos or liquid aminos for soy free option), garlic, ginger, cooked rice.

Instructions: Sauté mixed vegetables, garlic, and ginger. Dice Adashah into small/medium cubes and add it to the pan. Stir-fry until heated through. Drizzle with soy sauce or alternative. Serve over rice.

4. Smoke Haus Bacon and Spinach Scramble:

Ingredients: Adashah Vegan Protein, Smoke Haus Bacon, spinach, nutritional yeast, black salt (optional) spices.

Instructions: Crumble Adashah and cook it in a pan with a little oil or butter , cook vegan bacon on a skillet with a little oil. Add spinach, a pinch of nutritional yeast, a small pinch of black salt for egg flavor and spices too . Cook until spinach wilts. Serve with toast.

5. Vegan Pancakes:

Ingredients: Flour, plant-based milk, baking powder, vanilla extract, maple syrup.

Instructions: In a bowl, whisk flour, baking powder, plant-based milk, and vanilla extract. Cook the batter on a non-stick pan to make pancakes. Serve with your favorite fruit and maple syrup.

6. Vegan Breakfast Tacos:

Ingredients: Vegan shredded Chickbeaf, tortillas, avocado, salsa, cilantro.

Instructions: Cook vegan beef according to package and season with spices of choice.

instructions. Warm tortillas and fill them with the cooked beaf, avocado slices, salsa, and cilantro.

7. Vegan Yogurt Parfait:

Ingredients: Dairy-free yogurt, fresh fruits, granola, nuts, maple syrup.

Instructions: Layer dairy-free yogurt, fresh fruits, granola, and nuts in a glass. Drizzle with maple syrup.

Lunch Ideas:

1. Smoke Haus BBQ Rib Tips Sandwich:

Ingredients: Vegan BBQ rib tips, burger buns, coleslaw.

Instructions: Heat vegan BBQ rib tips according to package instructions. Toast burger buns and assemble the sandwich with the rib tips and coleslaw.

2. Chick Beaf Stir-Fry:

Ingredients: Vegan shredded Chick Beaf, mixed vegetables, soy sauce (for soy free use coconut aminos or liquid aminos), garlic, rice.

Instructions: Sauté mixed vegetables and garlic. Add vegan shredded beef and soy sauce (or alternative). Stir-fry until heated through. Serve over rice.

3. Vegan Chicken Caesar Salad:

Ingredients: Mojo marinated vegan chick’n cutlets, lettuce, cherry tomatoes, croutons, vegan Caesar dressing.

Instructions: Cook mojo marinated vegan chicken cutlets in a hot skillet with oil or on a grill pan with oil. Toss lettuce, cherry tomatoes, and croutons. Top with sliced vegan chick’n cutlets and drizzle with vegan Caesar dressing.

4. Vegan Chorizo Quesadillas:

Ingredients: Vegan chorizo, tortillas, vegan cheese, bell peppers, onions.

Instructions: Cook vegan chorizo according to package instructions. Sauté bell peppers and onions. Warm tortillas and fill them with vegan chorizo, sautéed vegetables, and vegan cheese. Cook until the cheese melts.

5. Vegan Beef and Broccoli:

Ingredients: Shredded ChickBeaf, broccoli florets, soy sauce, garlic, rice.

Instructions: Sauté broccoli florets and garlic. Add vegan beef shreds and soy sauce (or alternative). Cook until heated through. Serve over rice.

6. Smoke Haus BLT Wrap:

Ingredients: Smoke Haus Bacon, lettuce, tomatoes, vegan mayo, tortilla wraps.

Instructions: Cook vegan bacon according to package instructions. Spread vegan mayo on tortilla wraps. Layer with lettuce, tomatoes, and cooked vegan bacon. Roll up and slice.

7. Vegan Chickpea Salad Sandwich:

Ingredients: Canned chickpeas, vegan mayo, celery, red onion, lettuce, bread.

Instructions: Mash chickpeas with a fork. Add vegan mayo, celery, and red onion. Season with spices. Spread the mixture on bread slices. Add lettuce and assemble the sandwich.

Dinner Ideas:

1. Homestyle Beef Tacos:

Ingredients: Shredded Chickbeaf , taco shells, lettuce, tomatoes, salsa, avocado.

Instructions: Cook vegan beef shreds according to package instructions. Warm taco shells. Fill the shells with the cooked crumbles, lettuce, tomatoes, salsa, and avocado slices.

2. ChickBeaf and Vegetable Stir-Fry:

Ingredients: Shredded Chickbeaf, mixed vegetables, soy sauce (or alternative), garlic, ginger, rice.

Instructions: Sauté mixed vegetables, garlic, and ginger. Add vegan beef crumbles and soy sauce. Stir-fry until heated through. Serve over rice.

3. Chicken Fried Rice:

Ingredients: Mojo marinated or plain vegan chick’n cutlets, cooked rice, mixed vegetables, soy sauce, sesame oil.

Instructions: Cook mojo marinated vegan chick’n cutlets according to package instructions. Sauté mixed vegetables. Add cooked rice, sliced vegan chick’n cutlets, soy sauce, and sesame oil. Stir-fry until heated through.

4. Zesty Chorizo and Potato Hash:

Ingredients: Green Haus Foods Chorizo, potatoes, bell peppers, onions, spices.

Instructions: Sauté bell peppers and onions. Add diced potatoes and cook until tender. Crumble vegan chorizo and add it to the pan. Season with spices. Cook until heated through.

5. Smoke Haus BBQ Rib Tips with Roasted Vegetables:

Ingredients: Vegan BBQ rib tips, potatoes, carrots, onions, spices.

Instructions: Heat vegan BBQ rib tips according to package instructions. Roast potatoes, carrots, and onions with spices until tender. Serve with the rib tips.

6. Smoke Haus Brisket Sandwiches:

Ingredients: Vegan brisket, burger buns, pickles, BBQ sauce, coleslaw.

Instructions: Heat vegan brisket according to package instructions. Toast burger buns and assemble the sandwich with vegan brisket, pickles, BBQ sauce, and coleslaw.

7. Superfood Burger with Sweet Potato Fries:

Ingredients: Green Haus Foods Superfood Burger Patties, burger buns, lettuce, tomatoes, pickles, sweet potatoes, spices.

Instructions: Cook vegan burger patties according to package instructions. Toast burger buns and assemble the burger with lettuce, tomatoes, pickles, and the cooked patty. Serve with homemade sweet potato fries.

Shopping List:

GHF's Plant Proteins:

Vegan Shredded Beaf
House of Chick’n Cutlets (Mojo Marinated or Plain)
Adasha Vegan Protein
Superfood Patties
Smoke Haus Brisket
Smoke Haus Riblets
Zesty Chorizo
Smoke Haus Bacon

Purchase Link ----> www.greenhausfoods.com

Produce:

Bell peppers

Onions

Tomatoes

Lettuce

Avocado

Garlic

Ginger

Cherry tomatoes

Celery

Red onion

Broccoli florets

Sweet potatoes

Russet potatoes

Cilantro

Pantry Staples:

Tortillas

Rice

Flour

Plant-based milk

Baking powder

Black Salt (optional)

Spices (such as cumin, paprika, chili powder, etc)

Soy sauce ( or soy free alternative such as coconut aminos or liquid aminos)

Olive oil

Maple Syrup

Search our store

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