Meals With Monet: Weekly Meal Plan #3

Happy weekend everyone! This week we have a list of recipes that have something in common…no meat! That’s right, we’re going vegan this week.

While you may have some hesitations about a no-meat week, we promise you won’t miss it a bit! And if you want, you can always add meat into any of these recipes. But this one is mainly for the plant-based people this week!

Grocery List

Monday: BBQ Pulled Jackfruit Sandwiches

Thanks to Brit + Co for this recipe!

Ingredients

• 1 Tbsp of olive oil

• 2 Tbsp of onions (diced)

• 1 garlic clove (diced)

• 3 oz of tomato paste

• ¼ cup of maple syrup

• 3 Tbsp of apple cider vinegar

• 1 tsp of dried mustard

• ½ tsp of cayenne pepper

• ¼ tsp of red pepper flakes

• ¼ tsp of salt

• ⅛ tsp ground black pepper

• 2 Tbsp of water

• 28 oz of canned jackfruit (drained, rinsed, then shredded)

• 6 ounces or vegetable slaw 

• 2 Tbsp of vegan mayonnaise

• 1-2 Tbsp of almond milk

• 1-2 Tbsp of sugar

• Salt and pepper to taste

• 8 slider-sized buns

Directions

1. Warm the olive oil in a large saucepan over medium heat. Once the oil is hot, add the onions and cook them for several minutes. Add the garlic and cook for 30 seconds. 

2. Stir in the tomato paste, maple syrup, 2 tablespoons of apple cider vinegar, mustard, cayenne, red pepper flakes, salt, black pepper, and water to the pan. Cook for another 3-4 minutes. Taste and adjust the seasoning if you want. 

3. Add the jackfruit to the pan and turn the heat to low. Allow it to cook for several minutes. 

4. Mix the remaining apple cider vinegar, mayonnaise, milk, sugar, salt, and pepper in a bowl.

5. Pour the mixture over the vegetable slaw in a bowl and toss. 

6. Remove the jackfruit from the heat and add it to the buns. Top with a few forkfuls of the slaw and serve immediately.

Tuesday: Carrot Lentil Ginger Soup

Thanks to Short Girl Tall Order for this recipe!

Ingredients

• 1 Tbsp of oil 

• 2 cups of chopped carrots (about 4 carrots)

• 2 shallots (minced)

• 5 cloves of garlic (minced)

• 1 cup of dried red lentils

• 2 tsp of ground ginger

• 5 cups of water

• 3 Tbsp of Yondu sauce 

• 3 Tbsp of tomato paste

• Salt and pepper to taste

Directions

1. Chop the vegetables and add oil to a pot or a dutch oven and turn on the heat. Once it’s hot, add the diced carrots and minced shallots and cook for 5-8 minutes until the vegetables begin to brown and caramelize. 

2. Next add in the minced garlic and stir for 2-3 minutes. Add the red lentils and ginger and stir with the vegetables to toast everything for about 1 minute. Finally, add the water, Yondu sauce, and tomato paste. 

3. Bring everything to a boil and reduce the soup to simmer and cook for about 10-12 minutes until the red lentils are softened and fully cooked. 

4. Remove the pot from the heat and use an immersion blender to blend it into a thick and creamy soup. 

5. Serve the soup and top with your favorite soup toppings. We suggest coconut cream and cilantro!

Wednesday: Rainbow Pad Thai Zucchini Noodle Salad

Thanks to Get Inspired Every Day for this recipe!

Ingredients

Pad Thai Dressing: 

• ¼ cup of freshly squeezed lime juice

• 1 Tbsp of ginger (minced)

• 1 clove of garlic (minced)

• ½ tsp of toasted sesame oil 

• ¼ cup of coconut aminos

• 1 tsp of tamarind paste

• 1 tsp of maple syrup 

• ⅓ cup of avocado oil

• ¼ cup of cashew butter

Salad:

• 1 + ½ lbs of zucchini (spiralized into noodles)

• 1-8 oz of cucumber (spiralized)

• 1 cup of grated carrots

• 2 cups of shredded purple cabbage

• ½ cup of thinly sliced green onion

• 1 + ½ cups of cubed mango

• 2 cups of thinly sliced red bell peppers 

• 1 ripe avocado (cubed)

Garnish: 

• ½ cup of toasted chopped cashews

• ¼ cup of chopped cilantro

Directions

1. Put all the ingredients for the dressing into a blender and blend until it’s smooth. Refrigerate the dressing until you’re ready to serve, for up to 4 days. 

2. Spiralize the zucchini and the cucumber into noodles using a spiralizer, then place the spiralized noodles along with all the chopped veggies and mango in a serving bowl.

3. Garnish the salad by sprinkling the top with cashews and cilantro over the top. Then serve!

Thursday: Vegan Roasted Butternut Squash Fettuccine Alfredo

Thanks to Blissful Basil for this recipe!

Ingredients

• 1 medium butternut squash (peeled, halved, seeded, and cut into ½ inch cubes)

• 2 Tbsp of extra-virgin olive oil 

• Sea salt (as needed)

• 12 ounces of fettuccine or linguine pasta

• 2 cups of fresh cauliflower florets

• 1 cup of filtered water 

• ⅓ cup of raw cashews (soaked for at least 2 hours)

• 3 Tbsp of nutritional yeast flakes

• 1 Tbsp of apple cider vinegar

• Freshly ground black pepper

• 6 cloves of garlic (minced)

Directions

1. Preheat the oven to 400°F and line a baking tray with parchment paper. 

2. Spread the squash into an even layer in the pan and drizzle with 1 Tbsp of olive oil, and toss it to coat. Roast for about 25-30 minutes or until tender. Toss again at the halfway point. 

3. Bring a large pot of water to a boil and add 1 Tbsp of sea salt. Add the pasta and cook it according to the package. Drain the pasta, reserving 1 cup of water and set aside. 

4. Bring a medium pot of water to a boil. Add the cauliflower florets and boil for 7 minutes, or until fork-tender. Strain the florets.

5. Add the boiled cauliflower florets, filtered water, cashews, nutritional yeast, vinegar, 1 tsp of sea salt, and black pepper to a blender. Blend on high for about 2 minutes, or until the mixture is completely smooth and creamy. 

6. Heat the remaining 1 tablespoon of olive oil and garlic in a large sauté pan over low heat. Cook for 2 minutes, or until soft and fragrant. 

7. Stir in the cauliflower sauce and simmer for 1 minute, or until warmed through. 

8. Turn off the heat, add the pasta to the pan, and toss to coat. Add salt and pepper as desired. 

9. Divide the pasta between the bowls and top with the roasted butternut squash.

Friday: Black Bean and Potato Nacho Plate

Thanks to Oh She Glows for this recipe!

Ingredients

Potato Wedges:

• 2 medium Russet potatoes (sliced into wedges)

• 1 Tbsp of grapeseed oil or melted coconut oil

• Sea salt and freshly ground pepper

• A few pinches of chili powder

Black Bean Skillet Mixture:

• ½ Tbsp of oil

• 1 cup of red onion (chopped)

• 2 cloves of garlic (minced)

• 1 red sweet pepper (diced)

• 1 can of black beans (drained and rinsed)

• 2 tsp ground cumin 

• 1 tsp of chili powder

• Fine grain sea salt

Directions

1. Preheat the oven to 425°F. Wash and dry the potatoes, but don’t peel. Place them onto a large baking sheet lined with parchment paper. Toss the potatoes with oil and sprinkle sea salt, pepper, and chili powder on them. 

2. Bake the fries for 13-15 minutes, then flip the potatoes and roast for another 15-20 minutes until they’re light golden brown. 

3. While they’re baking, heat a large skillet over medium heat. Sauté the onion, garlic, and pepper in the oil for about 7-10 minutes.

4. Stir in the drained and rinsed black beans, cumin, chili powder, and salt to taste. Continue to sauté for another 5 minutes. Set aside until ready to use. 

5. Reheat the mixture once the fries come out. Once they’re out, place them onto a large serving plate and spoon on the warm bean mixture. If you want, you can add an avocado, cilantro, tomatoes, salsa, or fresh lime juice.

We’re so excited for this next week, how about you? What’s your favorite recipe of the week? Comment below!

For More Weekly Meal Plans, Read These:

Meals With Monet: Weekly Meal Plan #2

Meals With Monet: Weekly Meal Plan #1