Search
  • Alice

A week of flavor

We love food and hope you do too! In a world full of restriction, we'd like to let you know that you can also add on and explore the beautiful variety in food, nutrition and ingredients. No restriction necessary... perhaps a shift in food mindset. Here is what one of our weekly menus looks like. No musts or to-do's, just some good ol' food inspo! Remember, simplicity is key.


Monday


  • Breakfast

Oats topped with berries, seeds and a scoop of peanut butter.


Takes about 5 minutes to make. For 1 person:

1/2 cup of oats

1/2 cups of plant based milk

throw in a little saucer and stir while it simmers for about 5 minutes. Feel free to add a scoop of vegan protein powder (I prefer chocolate) and even some frozen açaí and cinnamon.


Top with seeds (hemp, sunflower, pumpkin, chia,...), some frozen berries (or other fruit) and a scoop of peanut butter.

  • Lunch

Pumpkin/carrot/coconut soup with chickpeas. + Rice crackers with hummus

  • Dinner

Vegan curry with sweet potato, broccoli, zucchini & cauliflower.

https://lovingitvegan.com/vegan-curry/

  • Snack

Apple with a handful of nuts



Tuesday


  • Breakfast

Smoothie bowl. Top tip, always add (a) veggie(s) to your smoothie. We love adding spinach, kale, or frozen cauliflower.


We love a good açaí bowl, but if you don't have açaí, frozen berries work just as well! https://www.theholyberry.com/portfolio/klassieke-acai-bowl/

  • Lunch

Avocado on toast or crackers with olive oil, salt & pepper, and anything else you want to top it with. I love adding tomato and some arugula.

  • Dinner

Pumpkin mac n cheese


This is such a simple recipe yet so yummy and nutritious. I like to buy a bag of frozen pumpkin so I don't need to slice and dice. Dice an onion and a clove of garlic. Throw in a pan. Add the frozen pumpkin. Feel free to add a zucchini or any other veggies and sauté. Then put in your blender, add salt and pepper, oregano, and a few table spoons of nutritional yeast. Add 1/2 cup of soy cooking cream or coconut milk. Blend.


Boil water and cook gluten free pasta. (oat pasta, lentil pasta, chickpea pasta, so much choice these days)


Pour the pumpkin sauce (this should be thick and creamy) over the pasta. Now you have 2 options, either you put this in a cute bowl and top with a little (plant based) grated cheese. And eat! Or you put this in an oven dish, cover with some grated cheese, and pop in the oven for 10 minutes before you eat.


  • Snack

Cucumber dipped in hummus


Wednesday


  • Breakfast

Plantbased yoghurt with (homemade) granola, banana and berries.

https://minimalistbaker.com/simple-grain-free-granola/


  • Lunch

Left over pasta with a side salad. For the side salad think salad (arugula, kale, spinach,..) with half an avocado, and maybe some carrots, other veggies. If you ate all the pasta last night, make it a big salad. Add chickpeas or lentils for protein.


  • Dinner

Mexican Chunky Soup.

One of my favorite soups in the colder months. The recipe below works well. I like to add some corn chips to dip and if I'm feeling good, I top it with some vegan cheese.

https://www.bbcgoodfood.com/recipes/mexican-bean-soup-guacamole


  • Snack

Green juice or smoothie




Thursday


  • Breakfast

Over night chia pudding.

Super easy, just prep and put in the fridge the night before et voila!

https://feelgoodfoodie.net/recipe/3-ingredient-chia-pudding/


  • Lunch

Pea soup with vegetarian sausage

https://www.vibrantplate.com/5-ingredient-green-vegan-pea-soup/

this recipe is simple, at the end just add some slices of veggie sausage for a true dutch style pea soup.


  • Dinner

Build-a-Buddha Bowl


  • Snack

Banana or apple dipped in nut butter


Friday


  • Breakfast

Warm oats (see Monday)

  • Lunch

Stuffed sweet potato.

If you have a microwave, make your sweet potato wet, poke a few holes in it and wrap in some kitchen paper towel. Put in the microwave for 4-8 minutes.

If you don't have a microwave, use your oven and put the sweet potato in the oven for about 30 minutes.


Slide down center and fill the potato with your favorite stuffings. Salad, black beans, cherry tomatoes & avocado are mine.

  • Dinner

Risotto with leek and mushroom

https://minimalistbaker.com/mushroom-and-leek-risotto/

  • Snack

Smoothie


Saturday


  • Brunch

Tofu scamble on toast. My fave add ons are onion, spinach, bell peppers, cherry tomatoes, mushrooms and vegan shredded cheese. Have some fresh OJ and take it nice and slow!

https://simpleveganblog.com/simple-tofu-scramble/


  • Snack

Make a peanut butter smoothie. Think banana, spinach, berries, choc vegan protein powder and a good spoon of peanut butter, with plant based milk - blend.


  • Dinner

DIY pizza

Find a veggie base or I like to use a gluten free vegan pre-made base. Add your toppings. Tomato sauce, mushrooms, eggplant, bell pepper, onion,... vegan cheese. When it comes out of the oven top with arugula and olive oil.




Sunday

  • Breakfast

Pancakes

https://delightfuladventures.com/easy-vegan-gluten-free-pancakes/


  • Lunch

Smoothie bowl topped with seeds, granola and fruit.

  • Dinner

Big falafel salad. Think falafel balls, a dollop of hummus on a bed of lettuce and grilled veggies (zucchini, eggplant, carrots,... grill in the oven for 30 minutes with olive oil and herbs).




Bon appetit!




168 views0 comments

Recent Posts

See All