Even people who love to cook find designing a vegan meal plan can become tedious and monotonous. Stop stressing about what to make after a long day of work and follow our healthy and delicious preset menu plan for a month of dinners.
Looking for an impressive vegan menu for weekend guests or just need a balanced meal plan for your family's busy work week?
Want to add to your repertoire of quick and delicious meals but don't want to invest in a whole cookbook?
You too can have restaurant quality meals prepared in under an hour that are nice enough to serve to the in-laws.
Our lives are so stuffed full of activities nowadays that we seldom have time to think about nutritionally balanced menu plans for our families, let alone if we're just cooking for ourselves. I can't remember how many times I've settled for a fruit and vegetable smoothie for dinner just because no one was looking and I didn't need to feed anyone else.
With long work days, after-school meetings, sporting events, music practice, and everything else we juggle, we just can't always dedicate the time to making new recipes. Most of us can't even dedicate the time to thinking at the end of the day, let alone designing a delicious and healthy meal. I'm often stuck in a rut, putting together a combination of whatever vegetables, beans, and grains I can find in the fridge. I justify it by thinking, "it's boring, but it's healthy."
While it's amazing that the internet gives us access to so many free recipes, I always find myself looking through the recipe's reviews, making changes to ingredients to "veganize," and despairing about whether or not I can leave an ingredient out because I don't want to make a trip to the grocery store. And, all this while making sure that we are getting plenty of calcium-rich foods and just enough protein.
Hi Cathleen, just wanted to say I downloaded your vegan meal plans book the other day. It is such a big help. Last night I tried the Caesar Salad. That dressing is to die for. I'll serve it to company and they will never know it is vegan. Hubby, who loves meat, says "hey, this is really good. Maybe this vegan thing isn't going to been so bad after all." Thanks for writing the book. It was very well done.
I need more than just a recipe or a cookbook. I need a plan.
Dedicated vegan meal plans are few and far between on the internet, so I always design my own. What I find happening is I'm standing in my tiny kitchen with each section of the counter taken over by a cookbook held open with a can of beans and splattered by some food remnant.
I run back and forth between the books trying to make sure I'm staying on task with each recipe to get everything on the table at once, all dishes still warm and edible.
At the end of all that, there are piles of dirty dishes and only one day behind me. The same process starts again the next day and yet again, I start rifling through my fridge to locate what ingredients I actually have, and the cookbook/online recipe search begins again. To me, more important than exactly what I cook is how much time I get to spend with the people I'm cooking for. For that reason alone, I need a plan.
Having a shopping list to start the week is invaluable, but often we don't know what we're going to feel like making, how much time we'll have, or which items off that list will randomly get eaten before they can be made into a recipe.
For these exact reasons, I put together these Vegan Meal Plans. I know exactly what it's like in your situation, and I've designed a way out of the chaos. I cook all the time, but I get really annoyed if recipes take me too long.
I don't like doing dishes, and I don't like having to switch between three cookbooks to get one meal prepared. I like to cook with what's in season. This menu plan focuses on fall and winter recipes. You won't find many raw tomatoes, corn, or spring greens in this ebook.
I've been a vegan long enough to know the ins and outs, but short enough to remember some of the challenges of going vegan. I am always learning and growing and I hope that these meal plans allow you to do the same.
I am thrilled (and appreciative) to have your vegan meal plan. I made then spaghetti sauce and took it to a potluck and three omnivores loved it. The dressing for the Caesar salad was really scrumptious. I didn't know how much I missed that flavor. The lasagna was amazing and two other vegans needed the recipe asap. Being able to make the sauce ahead of time was great. I made the squash and sweet potato soup last night. It was really amazing. I am making the pizza tomorrow...so excited. I can't wait to try more recipes.
You really were a life saver for me. I had fallen off the vegan wagon (simply vegetarian, but also dairy, grease, etc) for a month and a half. All of the health issues I had when I was omnivorous came back. Blurred vision (think it is sugar issues), hair less soft, more weight, asthma worse, etc... Going back to veganism improved my health instantly and my self esteem. It is lovely to know that I am nourishing my body, while not torturing animals and helping the environment.
People often ask me what I eat as a vegan. They are interested in the health and environmental benefits of a vegan diet, but completely unsure how to replace meat and animal products in their current diet.
Most of us have gone through the same struggle. I don't personally know any vegans who were raised vegan; we all ate meat and dairy as kids, and they all switched over at some point.
Many people think that vegan diets are bland and boring. If you are a vegan, you know nothing is further from the truth. There isn't anything specifically different flavor-wise about a vegan diet from a regular one except that some of the most common ingredients (meat, cheese, eggs) are missing. And, I promise you won't miss the cheese in these meals.
While most of us truly do want to eat healthier, it's hard to sift through all the information out there on healthy diets. Even if you aren't vegan, you will find that plant-based meals are easy to prepare, full of excellent vitamins and minerals, and often less expensive than "regular" meals.
Yes, vegan food is often cheaper.
I know there's a myth that vegan food is expensive, but that only really applies to all the fake meat and cheese. There are no fake meats in these meal plans; just whole foods. Preparing your own homemade meals with fresh vegetables and fruits, whole grains, nuts and beans is about as cheap as it comes.
I will admit that sometimes the "special" ingredients like nutritional yeast, flaxseeds, agave nectar will cost more up front than you're used to, but they last for a long time and pay off dividends in their health benefits. Everything in these recipes can be found a regular grocery store or health food store.
You can also take great satisfaction in knowing that for a month straight, you are living a life of compassion. No animals harmed. We all want the best for our families, and you can rest assured that these vegan menus will give your family the very best.
Thank you for your website and all the very valuable information you give us, in a very non-judgmental way. Making someone feel guilty or bad will not make them change. I have been wavering for years but feel now it is more of a choice than "you have to do this". Thank you.
Week 1 Menus
Spaghetti and “Meat” Sauce
Cloudy with a Chance of Tofuballs
The Best Caesar Salad
Dessert: Dried Fruit and Nut Chocolate Bark
Lentil Vegetable Soup
Crusty Whole Grain Bread
Dessert: Basic Fruit Smoothies
Kale and Ricotta Lasagna
Dessert: Chocolate Pudding
Quinoa with Garlic Beans and Roasted Veggies
Dessert: Fruit Salad
Whole Wheat Pizza
Toppings: Olives, capers, sun-dried tomatoes, garlic, onions, mushrooms, tempeh
Dessert: Banana Splits with fruit topping
I made the meatless meat balls. They came out really good. My meat loving husband even said they were good, and if I didn't tell him they were vegan he would have thought they were turkey. He's even taking some in his lunch. One step at a time.
~Suzy, Sunnyvale, CA
Week 2 Menus
Cheesy Dill Popcorn
Dessert: Old Fashioned Gingerbread
Roasted Garlic Hummus and Pita
Greek Salad with Lemon Vinaigrette
Dessert: Lemon Sorbet
Butternut Squash, Sweet Potato, and Apple Soup
Green Salad with Lemon Vinaigrette
Dessert: Baked Apples
Couscous with Lemon Vinaigrette
Sauteed Greens with Beans
Dessert: Green Zombie Fruit Smoothies
Kidney Bean Burgers
Lemon-Dill Potato Salad
Steamed Green Beans
Dessert: Apple Crisp
These Vegan Meal Plans include 68 pages that are loaded with:
Vegan Meal Plans is unlike any other vegan menus on the internet; it works as a comprehensive monthly plan for dinners and desserts; so all you need to do is chop and saute your way to a complete meal.
Your Vegan Grocery List
This huge master grocery list includes more than everything you'll ever need to buy at the grocery store.
You will not need to buy everything on the list every single week. It provides you with a simple list that you can highlight with what you need for the week and then check off at the store. This is a must-have for all vegans, new or veteran.
You can even pick and choose from this master list to create your own customized list so you can print multiple copies for each week of shopping.
You can start using "Vegan Nutritionista's Vegan Meal Plans" right now for only $9.75- less than the price of one takeout meal.
If you prefer to buy your ebook and read it directly off your iPad, Kindle, or other eReader, the best thing to do is order directly from these sites:
Buy Vegan Meal Plans for Fall and Winter for $9.99 on:
Immediately after your purchase, you will be able download your menus and free grocery list within minutes.
"Vegan Meal Plans" is in the Adobe PDF file format, which you can download for free. After purchase, you will receive instructions on how to download Adobe and the ebook.
(If you prefer to order directly for your iPad, Kindle, or other eReader, use these links to buy Vegan Meal Plans for Fall and Winter)
The eBook comes with a 100% Money-Back Guarantee: If for any reason you're not 100% satisfied with our Vegan Meal Plan, just email me within 8 weeks of your date of purchase - and I'll issue your 100% refund immediately, no questions asked. Whether that means you think the recipes are boring, you miss your meat and cheese after a month, or anything else isn't just as you expected, return it. What have you got to lose?
Free Email Support: With your purchase of Vegan Meal Plans, you'll receive personal email support. You are welcome to ask a question at any time.
Secure Payment: Your eBook purchase is 100% safe and secure - and 100% risk-free. Whether you pay with a credit card or PayPal, every transaction is secure.
Vegan Meal Plans:
The ebook for learning to prepare vegan meals, Vegan Meal Plans
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Vegan Meals for Winter