IV. Your Meal Plan: Six Go-To Vegan Recipes

BREAKFAST

Scott Jurek’s Blueberry Ultra Power Smoothie

Ingredients:

1 banana, fresh or frozen
1/2 cup pre-soaked almonds (soak 1/4 cup almonds in water 3 to 4 hours or
overnight)
1 cup frozen or fresh blueberries
2 1/2 cups of water
3 tbsp Green Foods Vegan Protein Powder
6 dates or 2 to 3 tbsp natural sweetener
3 tbsp Udo’s Oil DHA 3-6-9 Blend
2 tbsp raw maca powder
1/2 tsp sea salt
1/2 tsp vanilla extract or raw vanilla powder

Directions:

Blend all until smooth. (For an extra-hardy breakfast, eat with 6 to 8 oz soy or coconut-milk yogurt, mixed with 2 tbsp hemp protein powder and one banana.)

Apple-Spice Oatmeal

Ingredients:

1/2 cup steel-cut oats
2 cups water
1/2 tsp salt
1/2 tsp cinnamon
1 large organic apple, coarsely chopped
1/4 tsp nutmeg, freshly grated
1/8 tsp ground cloves
1/4 cup of walnuts

Directions:

Put all ingredients in a medium-sized pot. Bring to a boil, and reduce heat to very low. Cover and simmer for about 30 to 45 minutes, or until oats are tender and water is mostly absorbed. Serve with sweetener of your choice with a little freshly grated nutmeg on top.

LUNCH

The Big Salad (with side of quinoa and/or lentils)

Ingredients/Directions:

Salad:

3 cups dark leafy greens or raw lacinato/black kale
1 roma tomato
1/4 cucumber
1/2 carrot
1/4 cup pumpkin seeds

Dressing:

1 tbsp olive oil
1 tbsp balsamic vinegar, dash sea salt and black pepper

Quinoa:

3 cups cooked quinoa
Top with 1 tbsp olive oil, 1 to 2 tbsp nutritional yeast, 1/4 tsp sea salt, 1/4 tsp paprika.

Lentils:

2 cups cooked green lentils
Top with 1 tsp each of olive oil, minced garlic, ginger, and curry spice, plus 1/4 tsp sea salt.

Spicy BLT Wrap

Ingredients:

1/2 (6-oz) package smoky bacon-style tempeh
1 tsp cooking oil
1/2 tsp Bragg’s or soy sauce (divided)
1/2 tsp liquid smoke (divided)
1/2 to 3/4 tsp Tabasco or other hot sauce, to taste
1-1/2 tsp veggie bacon bits
About 1 cup of salad greens (a mix of red lettuce/green lettuce/spinach)
2 tbsp vegan mayonnaise (Nayonaise)
6 to 8 grape or cherry tomatoes
2 large flatbreads, or burrito-sized tortillas of choice

Directions:

1. Chop tempeh into1/2-inch to 1-inch pieces. Mix oil with 1/4 tsp each of Bragg’s, liquid smoke, and hot sauce. Heat oil mixture, and sauté tempeh for 5–8 minutes over medium heat, stirring occasionally.

2. While the tempeh cooks, mix vegan mayo with remaining 1/4 tsp each of Bragg’s and liquid smoke. Add 1/4 to 1/2 tsp hot sauce, to taste. Halve the cherry tomatoes.

3. When tempeh is ready, combine it with 1-1/2 tsp of veggie “bacon” bits, and remove from heat.

4. Heat flatbread/tortillas slightly, in microwave/oven/large skillet (whichever you prefer). Spread half of the mayo mixture down the middle of each flatbread/tortilla; add half the tempeh mixture to each, and top with greens & tomatoes. Wrap up and enjoy!

Courtesy of Vegweb.com

DINNER

Scott Jurek’s Tempeh Tacos

Ingredients:
1/2 medium-size onion, chopped
3 cloves garlic, minced
1 jalapeño pepper, minced
2 tbsp olive oil
2 8-ounce packages tempeh, diced into 1/8- to 1/16-inch cubes
4 tbsp Mexican seasoning
1 tsp salt
1 cup water
1/4 cup chopped cilantro
12 whole-grain or corn tortillas
2 Roma tomatoes, chopped
1 avocado, thinly sliced
1/4 head romaine lettuce, chopped
1/4 cup cilantro, chopped
1/2 cup diced red bell peppers
1 jalapeño, finely minced (if more spice desired)

Directions:

1. Sauté onion, garlic, and jalapeño in olive oil until soft. Add diced tempeh and continue to sauté for 2 minutes. Add seasoning, salt, and water. Cook the mixture 10 to 25 minutes, until enough liquid evaporates that you’re left with a thickened sauce.

2. Just before serving add cilantro and stir. Heat tortillas over a griddle or wrapped in foil in the oven.

3. Fill each tortilla with 2 or 3 tbsp of tempeh.

Makes 4 to 6 servings

Roasted Vegetables with Pasta

Ingredients:

1 red onion
1 large red bell pepper
1 lb fresh asparagus
2 cups button mushrooms
1 tsp garlic powder or granules
1 tsp mixed Italian herbs
1 tsp chili powder
1/4 tsp salt
1/4 tsp black pepper
8 to 12 oz dry pasta
2 tomatoes, chopped (optional)

Preheat oven to 500°.

Directions:

1. Cut onion and bell pepper into generous bite-sized pieces. Remove tough ends from asparagus, then break into 1- to 2-inch pieces. Clean mushrooms and cut off any tough stems.

2. Place all the vegetables into a large bowl and sprinkle with garlic powder or granules, Italian herbs, chili powder, salt, and black pepper. Toss to mix.

3. Spread in a single layer in 1 or 2 large baking dishes. Bake 10 to 12 minutes or until the vegetables are just tender.

4. While the vegetables are cooking, cook the pasta according to directions, then drain and arrange on a large platter.

5. Top with the roasted vegetables and chopped tomatoes.

Easy Bean Dip

Ingredients:

1 15-oz can black beans, drained and rinsed
1 cup salsa
1/2 tsp ground cumin (optional)

Directions:

Combine all ingredients in a food processor or blender; process until smooth.

Makes 6 servings; courtesy of Nutritionmd.org

—

Follow us on Twitter: @MensJournal
and on Facebook.