QUICK & EASY

VEGAN DINNERS
4 weeks of vegan dinners the whole

family will love! All 30 minutes or less.

PLUS!
*NUT FREE OPTIONS
*GLUTEN FREE OPTIONS
*WEEKLY MEAL PLANS
*SHOPPING LISTS

N O R A T A Y L O R

From the food blog noracooks.com

TABLE OF CONTENTS

ABOUT............................................................2

WEEK 1............................................................3

WEEK 2...........................................................13

WEEK 3...........................................................23

WEEK 4...........................................................35

1
 ABOUT
Hi! I'm Nora. I'm the vegan blogger over at www.noracooks.com. I've
been vegan for almost a decade now and I have totally fallen in love
with plants! Being vegan doesn't have to be boring and shouldn't feel
restrictive. The hardest part of going vegan in the beginning was
figuring out meals that my whole family would enjoy, picky kids and
all.

Do you want help planning what to eat? Do you want to discover new,
delicious AND easy vegan recipes that even your meat-eating family
members will love? If you do, then I wrote this book for you!

What's included in this book?

28 Delicious Vegan Meals, ALL 30 minutes or less!

Weekly Meal Plans- this tells you what you're going to cook each
week
Weekly Shopping Lists- so you don't have to waste your precious
time coming up with a shopping list! A lot of the ingredients
overlap, so you may not need everything on each list. Cross out
what you don't need before going to the store.
A photo for each recipe, so you know what your meal will look
like!
Gluten Free options- many of the recipes are already gluten free,
but for those that aren't, I've included instructions on how to make
it gluten free.
Nut Free options- many of the recipes are already nut free, but for
those that aren't I've included a nut free option. I do use cashews
quite often, but they can be subbed for raw, slivered almonds or
sunflower seeds if needed.

If you are avoiding oil, simply omit the oil in the recipes, which is mostly
used for sautéing. If you have a good non-stick pan this shouldn't be a
problem. Many of the recipes are naturally oil free.

Nora
2
WEEK 1
 WEEK 1

Peanut Tofu and Coconut Rice,

pg. 5
MONDAY
Steamed broccoli on the side

TUESDAY
Simple Burrito Bowls, pg. 6

Vegan Mac and Cheese, pg. 7

WEDNESDAY
Green peas on the side/mixed in

BBQ Tempeh Sandwiches, pg. 8

THURSDAY
+ cabbage

Baked Ziti, pg. 9

FRIDAY
Green salad

SATURDAY Broccoli Rice Cheese Casserole,

pg. 10

Lentil Soup, pg. 11

SUNDAY
Loaf of fresh bread, salad
4
peanut tofu and coconut rice

INGREDIENTS

Crispy Baked Tofu

(2) 14-ounce blocks extra-firm tofu,
pressed
3 tablespoons low sodium soy sauce 
2 tablespoons cornstarch
spray oil

Coconut Rice

1 cup uncooked white rice

1/2 cup full fat coconut milk
1 1/4 cups water
pinch of salt

Peanut Sauce

1/2 cup creamy peanut butter

1 cup full fat coconut milk
2 tablespoons low sodium soy sauce,
OR tamari for Gluten Free
2 tablespoons maple syrup
2 teaspoons fresh grated ginger
2 garlic cloves, minced
2 tablespoons fresh lime juice

*Peanut Allergy? Try almond butter

instead.

INSTRUCTIONS

Press the tofu by wrapping in paper towels. Place a plate or pan on top of the wrapped tofu, and put a
couple of heavy books on top of that. Let the tofu press for at least 30 minutes if possible and up to an
hour. (Skip this step by purchasing firm tofu in a vacuum pack.)

Preheat the oven to 400 degrees F and line a large baking sheet with parchment paper. Slice the tofu
into 2 inch squares or rectangles and place in a large bowl. Drizzle on the soy sauce and toss gently to
combine. Sprinkle on the cornstarch and toss to combine, gently (I always use my hands.)

Spray the parchment paper with oil. Arrange the tofu pieces evenly on the pan, spray the tops lightly
with oil and bake for 25 minutes until crispy and lightly golden brown.

Once the tofu is baking, make the coconut rice: Rinse the rice, then add it to a medium pot, along with
the coconut milk, water and a pinch of salt. Bring to a boil, then let simmer for 18 minutes. Turn off the
heat, and fluff with a fork. You will use the rest of the coconut milk for the peanut sauce.

Once the rice is cooking, make the peanut sauce: In a large pan, add all the sauce ingredients and turn
the heat to medium. Stir constantly, until smooth and creamy, about 5-10 minutes.

When the tofu is done baking, carefully add it to the pan with the sauce, and stir to coat the tofu pieces.
Serve immediately over the coconut rice, sprinkling peanuts and cilantro on top. Serve with steamed
broccoli.

Serves 6     Prep 5 min     Cook Time 25 min

5
 simple burrito bowls

INGREDIENTS

4 cups cooked brown rice

(2) 15 ounce canned black
beans
 Salsa (fresh or jarred)
2-3 cups chopped lettuce
1-2 avocados, sliced
1/4 finely chopped red onion
chopped cilantro, to taste
Corn, fresh or frozen,
optional
Tortilla chips or corn tortillas
warmed, for serving

INSTRUCTIONS

Cook the rice according to package instructions (Use Instant Pot to make this faster).
Warm the black beans on the stove.

Chop the lettuce, slice the avocados, and chop the red onion and cilantro.

In each bowl, add some rice, beans and toppings as desired. Serve with tortilla chips
or corn tortillas.

Serves 4-5     Prep 10 min     Cook Time 30-40 min

6
 vegan mac and cheese

INGREDIENTS

1 1/2 cups raw cashews 

1 cup water
1 large lemon, squeezed for
juice (about 3 tablespoons)
1/2 cup nutritional yeast
1/4 teaspoon turmeric
1/2 teaspoon garlic powder
1 1/2 teaspoons salt
12 ounces elbow pasta (use
gluten free if needed, or
whole grain) 
steamed broccoli, optional
*Cashew allergy? Try using sunflower
seeds or raw slivered almonds.

GLUTEN FREE:
Use gluten free noodles
such as rice, quinoa bean
or corn pasta.

INSTRUCTIONS

Soften your cashews by covering them in boiling water for 5 minutes. I do this by
heating up water in my tea kettle, and then pouring the boiling water over the
cashews in a large glass measuring cup.

Cook the pasta according to package instructions, but do not overcook.

While the pasta is cooking, add the soaked cashews, 1 cup water, lemon juice,
nutritional yeast, turmeric, garlic powder and salt to a high powered blender and
blend until very smooth.

When the pasta is done, drain and return it to the pot. Stir in the cheese sauce, and
serve with thawed frozen peas mixed in, if desired.

Serves 5-6     Prep 10 min     Cook Time 10 min

7
 bbq tempeh sandwiches

INGREDIENTS

1 (8-ounce) package tempeh
1/2 green bell pepper, seeded
and chopped
1/2 medium onion, chopped
1-2 cups barbecue sauce
4 buns or rolls
2-3 cups shredded cabbage
pickles, optional

GLUTEN FREE:
Make sure your tempeh is
gluten free, as not all
brands are. +Buy gluten
free vegan buns or bread,
or use corn tortillas
instead.

INSTRUCTIONS

Crumble the tempeh into a large skillet, then add 1/4 cup water, chopped green
peppers and onions. Cook over medium-high heat for 5-10 minutes, until the water is
mostly gone.
 
Add 1-2 cups of barbecue sauce to the skillet, stir and cook for 5 more minutes. How
much sauce you add depends on how saucy you want your sandwiches to be.

Serve on buns or rolls with shredded cabbage. Pickles taste really good on this
sandwich, too. Enjoy!

Serves 4     Prep 5 min     Cook Time 15 min

8
 baked ziti
INGREDIENTS

1 lb ziti noodles, or similiar

shape
1 1/2 cups raw cashews soaked
in hot water for 5-10 minutes
3/4 cup water
juice from 1 large lemon
4 tablespoons nutritional
yeast
1 garlic clove
1/2 teaspoon onion powder
1 teaspoon salt
25 oz jar marinara sauce

Vegan Parmesan, optional:

1 cup raw cashews

1/3 cup nutritional yeast
1 teaspoon salt

GLUTEN FREE:
Use gluten free pasta, such
as gluten free penne.

*Cashew allergy? Try using sunflower

seeds or raw slivered almonds.

INSTRUCTIONS

Prepare pasta according to package instructions. Preheat the oven to 425 degrees F.

Make the Cashew Cheese sauce: Add the soaked and drained cashews to a high
powered blender along with the water, lemon juice, nutritional yeast, garlic, onion
powder and salt. Blend until smooth, scraping the sides down as needed.

Add the cooked noodles to a large casserole dish. Pour the marinara sauce on top of
noodles and stir to combine. Spoon the cashew cheese on top of noodle/sauce mixture
and stir gently, leaving pockets of cheese intact. Bake, uncovered, for 15 minutes.

To make the optional vegan parmesan, add all ingredients to a food processor or
blender, and blend until a crumbly consistency is reached. Sprinkle on top of baked
ziti, if desired. Serve with a green salad.

Serves 8     Prep 10 min     Cook Time 15 min

9
broccoli cheese rice casserole

INGREDIENTS

4 cups cooked brown or white

rice
5 cups broccoli florets
1 cup raw cashews, soaked in hot
water for 5 minutes
2 cups water
1/2 cup nutritional yeast
1/2 teaspoon smoked paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2-1 teaspoon salt, or to taste

*Cashew allergy? Try using sunflower

seeds or raw slivered almonds.

INSTRUCTIONS

Cook the rice. To keep this dish under 30 minutes, use white rice, or if you have an
Instant Pot you can use it to cook brown rice faster.

In a large pot, add the broccoli and 1 cup of water. Steam broccoli on high heat for
5-8 minutes. Remove the lid and let the rest of the water evaporate. Leave the
broccoli in the pot, but remove from heat so it doesn't burn.

Add the soaked cashews, 2 cups of water, nutritional yeast, smoked paprika, garlic
powder, onion powder and salt to a high powered blender. Blend until very smooth.

To the pot with the broccoli, add the cooked rice and cheese sauce. Stir and cook
over medium heat for about 10 minutes until the cheese sauce thickens. Serve.

Serves 4-6     Prep 10 min     Cook Time 20 min

10
 everyday lentil soup

INGREDIENTS

2 tablespoons olive oil

1 medium onion, chopped
3 cloves garlic, minced
2 medium carrots, peeled and
chopped
2 celery ribs, chopped
14- ounce can crushed or
diced tomatoes
2 cups dry green or brown
lentils
7 cups vegetable broth
1/2 teaspoon ground cumin
1/2 teaspoon ground
coriander
1 teaspoon smoked paprika
1 teaspoon salt, or to taste
3 cups baby spinach, sliced
into ribbons
1 lemon, juiced 

INSTRUCTIONS

Heat the olive oil in a large pot over medium heat. Add the onions, garlic, carrots and
celery. Cook, stirring frequently for about 2-3 minutes.

Now add the can of tomatoes (with juices), lentils, vegetable broth, cumin, coriander
and smoked paprika. Stir to incorporate everything.

Bring to a boil, then lower heat to a simmer and cook for about 20-25 minutes, until
the lentils are tender and the soup has thickened.

Stir in the spinach and lemon juice. It will only take a minute for the spinach to wilt.
Season with salt to taste. Serve with french bread (unless gluten free) and side salad if
desired.

Serves 6-8     Prep 5 min     Cook Time 20-25 min

11
 WEEK 1 GROCERY LIST

Fresh Produce Cold/Frozen Nuts/Seeds

1 inch ginger (2) extra-firm tofu 1/2 cup peanut butter

6 cloves garlic 8 oz tempeh 4 cups raw cashews + 1
3 large lemons 1 lb frozen broccoli cup, optional (for
1-2 limes 12 oz frozen corn parmesan/baked ziti)
3 cups chopped lettuce 1 lb frozen peas
1-2 avocados
1 red onion
1 green bell pepper
2 onions
2-3 cups shredded
cabbage
salad lettuce for side
salads
5 cups broccoli florets
2 medium carrots
2 celery ribs
3 cups baby spinach

Pantry Baking Spices

3 tbs low sodium soy 2 tbs cornstarch turmeric

sauce 2 tbs maple syrup garlic powder
spray oil onion powder
olive oil smoked paprika
1 cup white rice cumin
2 lbs brown rice coriander
1 can full fat coconut milk
(2) 15 oz cans black
beans
salsa
14 oz crushed or diced
tomatoes
1 1/2 cups nutritional
yeast
1 lb ziti noodles
12 oz elbow noodles
25 oz marinara
2 cups bbq sauce
4-5 burger buns
1 loaf french bread
2 cups green lentils
7 cups vegetable broth
pickles, optional
tortilla chips, optional

12
WEEK 2
 WEEK 2

Vegan Pad Thai, pg. 15

MONDAY

TUESDAY Cheesy Vegan Quesadillas, pg. 16

Vegan Fettucine Alfredo, pg. 17

WEDNESDAY
Steamed broccoli

THURSDAY
Easy Black Bean Burgers, pg. 18

FRIDAY
Vegan Fried Rice, pg. 19

SATURDAY Red Thai Curry Vegetables, pg.

20

+ rice

SUNDAY Broccoli Cheese Soup, pg. 21

14
vegan pad thai

INGREDIENTS

7 ounces stir fry rice noodles

2-3 tablespoons vegetable oil
16 ounce block extra-firm tofu,
pressed and cut into 1/2 inch
cubes
4 tablespoons low sodium soy
sauce/ tamari for Gluten Free
2 tablespoons rice vinegar
4 tablespoons pure maple syrup
2 tablespoons fresh lime juice
1 teaspoon Sriracha hot sauce
1 cup julienne sliced carrots,
about 3 carrots
3 green onions, chopped
2 limes, cut into wedges
1/2 cup cilantro, chopped
1/2 cup crushed or chopped
peanuts
1 cup mung bean sprouts,
optional

INSTRUCTIONS

Prepare all of your ingredients before you begin. Slice the carrots, chop the green
onions, cilantro and the peanuts. Press your tofu if needed (I like to get the vacuum
packed extra-firm tofu so no need to press it), and then chop into 1/2 inch cubes.

Cook the noodles: Bring a large pot of water to a boil. Add the noodles and cook for 1
minute. Remove from heat, and let them soak for 5 minutes. Drain and rinse with
cold water. Set aside.

Make the sauce: Stir the soy sauce, rice vinegar, maple syrup, lime juice and Sriracha
together in a small bowl. Set aside.

Fry the tofu: In a large pan (you can even use the same pot you boiled the noodles
in), heat the oil over medium-high heat. Add the tofu, and fry it until all sides are
golden brown. To the pan with the tofu, add the noodles, sauce, carrots, green
onions and half of the cilantro. Stir as it warms up. 

Serve immediately, sprinkling peanuts and more cilantro on the top of each serving,
with lime wedges and mung bean sprouts on the side. Squeeze lime juice to taste
before eating.
Serves 4-5     Prep 10 min     Cook Time 20 min
15
cheesy vegan quesadillas

INGREDIENTS

1 1/2 cups raw cashews
1/4 cup nutritional yeast
1/4 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon salt
6 tablespoons mild salsa
1 15-oz can black beans, drained
and rinsed (1 1/2 cups)
1 small zucchini, chopped small
1 small yellow summer squash,
chopped small
2 small tomatoes, chopped small
3 mushrooms, chopped small or
GLUTEN FREE: sliced
Buy gluten free tortillas 8 tortillas (8-10 inch size)
instead of wheat.

*Cashew allergy? Try using sunflower

seeds or raw slivered almonds.

INSTRUCTIONS

In a food processor, add the cashews and process for 3-4 minutes until they start to get
buttery. This will take 3-4 minutes, so be patient!

Add in the nutritional yeast, spices, salt and salsa, and process again until smooth and
creamy. If it seems too dry, add a little more salsa. Set aside.

Heat up a large skillet over medium heat. Lightly spray with oil, or put a little vegan
butter in the pan and spread it around. Spread some of the Mexican cheese (about 1/3
cup) on a tortilla, and sprinkle with desired amounts of black beans and vegetables. Add
another tortilla on top and pat it down.

Carefully place the quesadilla in the pan, and cook for 2-3 minutes until golden brown.
Very carefully flip it over and cook on the other side until nice and golden. Remove from
skillet and cut into quarters. Repeat these steps with remaining tortillas and ingredients.

Serve warm with more salsa.

Serves 4-5     Prep 15 min     Cook Time 15 min

16
vegan fettucine alfredo

INGREDIENTS

2 tablespoons olive oil
8 cloves garlic, minced
6 cups cauliflower florets (fresh
or frozen)
3/4 cup raw cashews
3 cups vegetable broth
1/2-1 teaspoon salt, to taste
1 pound (16-oz) fettuccine pasta
Optional: steamed broccoli for
serving

*Cashew allergy? Try using sunflower

seeds or raw slivered almonds.

GLUTEN FREE:
Use gluten free pasta
instead of wheat.

INSTRUCTIONS

Cook pasta according to package instructions, then drain and set aside.

In a large pot, saute the garlic in the olive oil for a few minutes until fragrant. Add
the cauliflower, cashews and vegetable broth. Bring to a boil and cook for 10-15
minutes.

Transfer to a blender and blend until smooth. Return to the pot, and add salt to
taste. Mix with the pasta, and serve with steamed broccoli if desired.

Serves 6    Prep 10 min     Cook Time 15 min

17
easy black bean burgers

INGREDIENTS

2 tablespoons ground flaxseeds

+ 4 tablespoons water
2 cans black beans, drained and
rinsed well
1 teaspoon smoked paprika
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground cumin
1/2 teaspoon salt or to taste
1 cup breadcrumbs (panko or
regular)
6 burger buns
lettuce, tomato, onion, vegan
mayo, ketchup, mustard

GLUTEN FREE:
Buy gluten free vegan
buns. Use gluten free
breadcrumbs or oat flour.

INSTRUCTIONS

Mix the ground flaxseeds and water in a small bowl, stir a little and set aside to
thicken.

Mash the drained/rinsed black beans in a large bowl.

Add spices, salt, flaxseed/water mixture and breadcrumbs. Mix well with a large
spoon until combined.

Form into patties, you should have about 6.

In a lightly oiled griddle, pan fry the burgers for about 4-5 minutes on each side.
Alternatively you can bake them on a parchment paper lined pan at 350 degrees F,
for 15 minutes on each side.

Serve on buns with lettuce, tomato slices, onion, pickles, vegan mayo, ketchup or
mustard.
Serves 6     Prep 15 min     Cook Time 10 min
18
 vegan fried rice

INGREDIENTS

3 tablespoons olive oil, divided

1/2 block extra firm tofu, patted
dry
1/2 teaspoon salt
tiny pinch turmeric
2 medium carrots, peeled and
diced
1/2 small sweet onion, diced
1/2 cup frozen peas
3 cloves garlic, minced
4 cups leftover rice (best when
chilled overnight)
2 green onions, sliced thin
1/4 cup low sodium soy sauce OR
tamari for gluten free
1 teaspoon sesame oil

INSTRUCTIONS

Heat 1 tablespoon olive oil over medium-high heat in a large saute pan, then crumble
the tofu into the pan with your hands. Add the salt and turmeric. Cook for 5 minutes
until water is cooked off, then remove from the pan and transfer to a separate plate.

Add another tablespoon of olive oil to the pan, then add the carrots, onion, peas and
garlic. Saute until onions are translucent and carrots are soft, about 5 minutes.

Now add the last tablespoon of oil and warm. Immediately add the rice, green onions
and soy sauce. Stir to combine, and cook for about 3-4 minutes, stirring constantly.
Add in the scrambled tofu “egg” . Remove from heat and stir in the sesame oil. Serve
immediately.

Will keep for 3-4 days in a sealed container in the refrigerator.

Serves 4-5     Prep 10 min     Cook Time 20 min

19
red thai curry vegetables

INGREDIENTS

1 small onion, chopped

4 cloves garlic, minced
1 tablespoon fresh ginger, grated
1 red bell pepper, thinly sliced into 2
inch slices
1 yellow bell pepper, thinly sliced into 2
inch slices
2 medium carrots, peeled and cut into
matchsticks or small rounds
1 cup broccoli florets
1 cup cauliflower florets
2.5 tablespoons Thai red curry paste
1 15-oz can full fat coconut milk
1/2 cup water
2 cups thinly sliced kale OR spinach
2 medium roma tomatoes, diced
2 teaspoons pure maple syrup
1 tablespoon low sodium soy sauce OR
tamari for gluten free
1 tablespoon fresh lime juice (about 1
lime)
4 cups cooked white or brown rice
Optional: Sriracha hot sauce, fresh
chopped basil or cilantro

INSTRUCTIONS

First, prepare all of the vegetables and have them close by before you heat the pan. Cook
your rice according to package instructions.

Heat a large non-stick skillet over medium high heat. Once it's hot, add a few tablespoons
of water (or you may use olive oil) and the chopped onion and cook, stirring often, until
the onion is translucent, about 3 minutes. Add the garlic and ginger and cook for 30
seconds.

Add the bell peppers, carrots, broccoli and cauliflower. Continue to cook, stirring
frequently, for about 5 minutes. Add a few tablespoons of water if needed. Now add the
curry paste and stir it in. Cook for about 2 minutes, stirring frequently.

Pour in the coconut milk, water and kale. Bring to a simmer, then lower the heat and
cook covered for 5-10 minutes, until the vegetables have softened. Now add in the
chopped tomatoes, pure maple syrup, tamari and fresh lime juice. Stir, then remove from
heat.

Serve immediately with cooked rice and optional Sriracha and fresh basil/cilantro if
desired. Enjoy!

Serves 6     Prep 10 min     Cook Time 20 min

20
broccoli cheese soup

INGREDIENTS

2 tablespoons olive oil

1 small onion, chopped
3 cloves garlic, minced
1 medium russet potato, peeled
and cubed
3 medium carrots, peeled and
chopped
1/2 cup raw cashews
4 cups vegetable broth
1/2 cup nutritional yeast
1 teaspoon smoked paprika
1 teaspoon salt, or to taste
1-2 cups water, as needed
4 cups bite sized broccoli florets

*Cashew allergy? Try using sunflower

seeds or raw slivered almonds.

INSTRUCTIONS

In a large soup pot, sauté the onion and garlic in the olive oil for 2-3 minutes over
medium heat, stirring frequently.

To the pot, add the potato, carrots, cashews, vegetable broth, nutritional yeast,
smoked paprika and salt. Bring to a boil, then lower the heat and simmer for about
10 minutes, until fork tender.

Working in batches if needed, transfer the soup carefully to a blender and blend
until very smooth.

Return the mixture back to the pot. If your soup is too thick, add water until a
desired consistency is reached (I used 1 cup of water). Add in the bite sized broccoli
florets and stir into the soup.
  
Bring the soup to a boil, then lower the heat to simmer for 10 minutes, until the
broccoli is soft and cooked.

Serves 4-5     Prep 5 min     Cook Time 25 min

21
 WEEK 2 GROCERY LIST

Fresh Produce Cold/Frozen Nuts/Seeds

5 limes (2) extra-firm tofu 1/2 cup peanuts

10 medium carrots 1 lb frozen broccoli 2 3/4 cups raw cashews
5 green onions 1/2 cup frozen peas 2 tbs ground flaxseeds
3/4 cup cilantro
1 small zucchini
1 small yellow summer
squash
2 small tomatoes
3-4 large tomatoes
3 mushrooms
18 cloves garlic
1 inch ginger
7 cups cauliflower florets
5 cups broccoli florets
lettuce for salads and
burgers
1 red onion
3 yellow onions
1 red bell pepper
1 yellow bell pepper
2 cups sliced kale or
spinach
1 russet potato
1 cup mung bean sprouts,
optional

Pantry Baking Spices

7 oz stir fry rice noodles 5 tbs maple syrup garlic powder

vegetable oil (canola, 1 cup breadcrumbs cumin
olive, etc) chili powder
olive oil smoked paprika
1/2 cup low sodium soy onion powder
sauce turmeric
2 tbs rice vinegar
Sriracha hot sauce
3/4 cup nutritional yeast
salsa (6 tbs)
(3) 15-oz can black beans
8 tortillas
6 burger buns
7 cups vegetable broth
1 lb fettucine noodles
2 lbs rice
sesame oil
Thai red curry paste
14 oz full fat coconut milk
for bean burgers: ketchup,
mustard, vegan mayo

22
WEEK 3
 WEEK 3

Crispy Baked Orange Tofu, pg.

25
MONDAY
Rice, steamed broccoli

Sweet Potato Black Bean

TUESDAY Burritos, pg. 26

Lentil Bolognese Spaghetti, pg.

WEDNESDAY 27

Green salad

THURSDAY Quick Vegan BLT's, pg. 28

FRIDAY Thai Peanut Noodles, pg. 29

BBQ Tempeh & Mashed

SATURDAY Potatoes, pg. 30-31

Steamed green beans

Quick Vegan Chili, pg. 32

SUNDAY
Easy Cornbread, pg. 33
24
crispy baked orange tofu

INGREDIENTS

Crispy baked tofu

(2) 14-ounce blocks extra-firm tofu,

pressed
3 tablespoons low sodium soy sauce, or
tamari for gluten free
2 tablespoons cornstarch
spray oil

Orange sauce

1 cup vegetable broth
1/2 cup fresh squeezed orange juice,
from 2-3 large oranges
1/2 cup granulated sugar
1/3 cup rice vinegar
1/4 cup low sodium soy sauce, OR
tamari for gluten free
3 cloves garlic, minced
2 teaspoons grated fresh ginger (or 1/4
teaspoon ground ginger)
1 teaspoon Sriracha hot sauce, or to
taste
2 tablespoons cornstarch
1/4 cup water

For serving

3-4 cups cooked rice

cilantro, green onions, sesame seeds
steamed broccoli

INSTRUCTIONS

Press the tofu by wrapping in paper towels. Place a plate or pan on top of the wrapped tofu, and put a
couple of heavy books on top of that. Let the tofu press for at least 30 minutes if possible and up to an
hour. (Skip this step by purchasing firm tofu in a vacuum pack.)

Preheat the oven to 400 degrees F and line a large baking sheet with parchment paper. Slice the tofu into
2 inch squares or rectangles and place in a large bowl. Drizzle on the soy sauce and toss gently to
combine. Sprinkle on the cornstarch and toss to combine, gently (I always use my hands.)

Spray the parchment paper with oil. Arrange the tofu pieces evenly on the pan, spray the tops lightly with
oil and bake for 25 minutes until crispy and lightly golden brown.

In a large pan (like a wok or stir fry pan), add all sauce ingredients except the cornstarch and water.
Bring to a boil, and cook for a minute or two. Mix the cornstarch and water in a small bowl to combine,
and then add to the pot. Whisk over medium-high heat constantly for a couple of minutes, until the sauce
thickens. 

Now add the Crispy Baked Tofu to the saucepan and stir to coat the tofu in the sauce. Serve over brown
or white rice. Sprinkle with cilantro, green onions and/or sesame seeds. Add a side of steamed broccoli if
desired.

Serves 5     Prep 10 min     Cook Time 25 min

25
sweet potato black bean burritos

INGREDIENTS

1 tablespoon olive oil

1/2 red onion, diced
2 cloves garlic, minced
1 medium-large sweet potato,
peeled and diced small
3/4 cup water
2 teaspoons chili powder
1 teaspoon smoked paprika
1/2 teaspoon salt
2-15 oz cans black beans
4-6 large tortillas
optional: lettuce, avocado,
vegan cheese shreds, vegan
sour cream.

GLUTEN FREE:
Use gluten free tortillas or
wraps instead of wheat.

INSTRUCTIONS

In a saute pan, add oil and heat over medium heat. Add onion, garlic and saute for 2-3
minutes. Now add the sweet potato and 3/4 cup water, spices and salt. Bring to a
simmer for 10 minutes, until potatoes are tender.

Now add rinsed and drained beans. Stir, cook for 5 more minutes. May mash slightly
with the back of a spoon if desired.

Serve on tortillas with lettuce, avocado, vegan cheese shreds and vegan sour cream if
desired.

Serves 5     Prep 5 min     Cook Time 18 min

26
 lentil bolognese spaghetti

INGREDIENTS

1 tablespoon olive oil

1/2 sweet onion, minced
3 garlic cloves, minced
26 ounces favorite marinara
3/4 cup red lentils
3/4 cup water
Salt as needed
1/2 pound spaghetti noodles,
Gluten Free if needed

INSTRUCTIONS

Heat a large skillet over medium heat. Add olive oil and onion. Saute for 2-3 minutes
until translucent. Add garlic and cook 1 more minute. 

Add the marinara, red lentils and water. Stir and bring to a boil. Simmer for 20
minutes, Add a bit more water if it gets too thick. Taste, and add salt to taste.  

Serve over cooked spaghetti noodles, or other pasta of your choice.

Serves 4-5     Prep 5 min     Cook Time 25 min

27
 quick vegan BLT's

INGREDIENTS

8 ounce tempeh
2-3 tablespoons olive oil
1/4 cup low sodium soy sauce
1 tablespoon maple syrup
1 teaspoon liquid smoke
2 cloves garlic, minced
loaf of bread (I like
sourdough)
green leafy lettuce
tomatoes
vegan mayo
optional: avocado, sprouts

GLUTEN FREE:
Make sure your tempeh is
gluten free, as not all brands
are. + Use gluten free bread
and tamari instead of soy
sauce.

INSTRUCTIONS

Cut the block of tempeh in half and slice into 1/4 inch slices. In a small bowl, whisk
together the soy sauce, maple syrup, liquid smoke and garlic. Set aside.

Add olive oil to pan and heat to medium, then add sliced tempeh and cook for 3-4
minutes on each side until golden and crispy.

Pour in the sauce and stir until tempeh is coated. Cook for 2 minutes.

Remove and serve on bread with lettuce, tomato, vegan mayo, and optional avocado
and sprouts.

Serves 4     Prep 10 min     Cook Time 10 min

28
 thai peanut noodles

INGREDIENTS

Peanut sauce

1/2 cup natural peanut butter

1/2 cup water
1/4 cup low sodium soy sauce
OR tamari for gluten free 
2 cloves garlic, minced
2 tablespoons fresh lime juice
(1 lime)
3 tablespoons pure maple
syrup
1 teaspoon Sriracha hot sauce

The rest

7 ounces brown rice stir fry

noodles
2 cups cabbage
2 carrots, peeled and chopped
into matchsticks
1 red bell pepper, thinly sliced
2 green onions, chopped
1/4 cup chopped cilantro
1/4 cup chopped peanuts
*Peanut allergy? Try almond butter instead.

INSTRUCTIONS

Make the Peanut Sauce: In a medium bowl, whisk together all sauce ingredients until
smooth. Set aside.

Prepare the noodles: Bring a large pot of water to a boil. Once boiling, add the
noodles and cook for 1 minute, then remove from heat and let soak for 5 minutes.
Drain and rinse well. (If using other noodles, prepare according to package
instructions.)

Cook the veggies: In the same pot you boiled the noodles in, add a few tablespoons of
water (or olive oil). Add the cabbage, carrots, red pepper and green onions and cook
for about 1 minute, stirring constantly. 

Mix it all together: Now add the noodles and peanut sauce. Mix until warm and
combined. Serve immediately with cilantro and chopped peanuts on top, and more
hot sauce if desired. Enjoy!
Serves 4-5     Prep 15 min     Cook Time 5 min
29
 BBQ tempeh

INGREDIENTS

2 tablespoons olive oil

8 ounce tempeh
1 cup bbq sauce

GLUTEN FREE:
Not all tempeh is gluten free,
so make sure to buy gluten
free tempeh.

INSTRUCTIONS

Cut the block of tempeh in half and then slice into 1/4 inch slices.

In a large saute pan, add oil and warm over medium heat. Add sliced tempeh and fry
for 2 minutes on each side.

Now add bbq sauce and stir to coat. Gently stir until the pieces are coated and it’s
warm, about 5-10 minutes. Serve.

Serves 4-5    Prep 5 min     Cook Time 14 min

30
 mashed potatoes

INGREDIENTS

2 1/2 pounds russet potatoes

2 tablespoons vegan butter
1 cup unsweetened almond milk
salt and pepper to taste

*For nut allergies, use soy or coconut milk.

INSTRUCTIONS

Peel and chop the potatoes and add them to a large pot. Cover with water, add 1
teaspoon of salt, bring to a boil and cook for about 15 minutes. until fork tender.
Drain them in a colander.

Place the cooked potatoes back in the empty pot and add the vegan butter, non-
dairy milk and salt. Mash well. Add more salt and pepper to taste.

Serves 4-6     Prep 10 min     Cook Time 15 min

31
sweet potato black bean chili

INGREDIENTS

2 tablespoons olive oil

1 red onion, chopped small
1 red pepper, chopped small
2 carrots, chopped small
2 celery stalks, chopped small
1 medium sweet potato,
chopped
2 garlic cloves, minced or
pressed
2 tbsp mild chili powder
2 tsp cumin
2 tsp smoked paprika
1 tsp oregano
1 tsp salt
28 oz diced tomatoes, with
their juices
2 cans black beans, drained
and rinsed
2 cups water
optional: avocado, cilantro,
chips, vegan cornbread

INSTRUCTIONS

In a large pot, saute the onion, red pepper, carrots, celery, sweet potato and garlic in
the olive oil for 3-4 minutes over medium heat.

Next add the chili powder, cumin, smoked paprika, oregano and salt. Stir into the
vegetable mixture.Add the diced tomatoes along with their juices, drained and rinsed
black beans and the 2 cups of water. Stir to combine. Simmer the mixture, uncovered,
for 15 minutes.

Using an immersion blender, blend just a few times directly in the pot, just to help
thicken the chili a little bit. Alternately, you can blend 1 cup of the chili in a blender
or food processor and then stir it back in. 

Serve with avocado chunks, tortilla chips, cornbread and cilantro. Enjoy! 

Serves 6     Prep 10 min     Cook Time 20 min

32
 vegan cornbread

INGREDIENTS

1 1/4 cups all purpose flour

1 cup yellow corn meal
2/3 cup granulated sugar
1 teaspoon salt
1 tablespoon baking powder
1 1/4 cup unsweetened almond
milk
1/3 cup canola oil (for oil free,
use applesauce)

GLUTEN FREE:
Use gluten  free all purpose
flour (such as Bob's Red Mill
1:1 Flour) instead of white
flour.

INSTRUCTIONS

Preheat the oven to 400 degrees F and lightly grease a 8 x 8 pan, or a 9 inch round
cake pan.

In a large bowl, combine the flour, cornmeal, sugar, salt and baking powder and stir.

Now pour in the almond milk and canola oil. Stir until well combined. Pour batter into
prepared pan.

Bake for 20-25 minutes, until a toothpick inserted into the center comes out clean.

Serves 8     Prep 5 min     Cook Time 25 min

33
 WEEK 3 GROCERY LIST

Fresh Produce Cold/Frozen Nuts/Seeds

3 large oranges (2)extra-firm tofu 3 tbs ground flaxseed

2-3 limes (2) 8 oz tempeh 1 1/2 cups raw walnuts
14 cloves garlic vegan mayo 1/2 cup raw cashews
2 teaspoons ginger Earth balance vegan 1/2 cup peanut butter
2 red onion butter
1 sweet onion 2 1/4 cups unsweetened
2 large sweet potato almond milk
2 1/2 lbs russet potatoes vegan cheese shreds-
1 head romaine or iceberg optional
lettuce + more lettuce for vegan sour cream-
side salads optional
2-3 tomatoes 1 lb frozen broccoli
3-4 avocados 1 lb frozen green beans
2 cups shredded cabbage
4 medium carrots
2 celery ribs
2 red bell peppers
2 green onions
1/2 cup cilantro
sprouts- optional

Pantry Baking Spices

1 cup low sodium soy 4 tbs cornstarch chili powder

sauce 2 cups granulated sugar smoked paprika
spray oil 4 tbs maple syrup cumin
1/3 cup canola oil 1 1/4 cups flour oregano
1 cup vegetable broth 1 cup yellow corn meal 1 tsp liquid smoke
1/3 cup rice vinegar baking powder
1 lb rice
Sriracha hot sauce
(4) 15-oz cans black
beans
4-6 large tortillas
loaf of bread for BLT's
26-ounces marinara
3/4 cup red lentils
1/2 lb spaghetti noodles
8 oz stir fry noodles
1 cup bbq sauce
28 oz diced tomatoes
tortilla chips -optional

34
WEEK 4
 WEEK 4

Everyday Tofu Stir Fry, pg. 37

MONDAY
Rice

Cauliflower Fajitas, pg. 38

TUESDAY
Refried Beans on the side

Pesto Pasta, pg. 39

WEDNESDAY
Green salad

Lentil Sloppy Joes, pg. 40

THURSDAY
Green salad

Vegan Butter "Chicken", pg. 41

FRIDAY
Rice

SATURDAY Falafel Wraps, pg. 42

SUNDAY Lasagna Soup, pg. 43

36
everyday tofu stir fry

INGREDIENTS

1 block extra-firm tofu (16-oz),

pressed, or get the high protein
variety that isn't packed in water
2-3 tablespoons sesame oil
3 cloves garlic, minced
1 teaspoon grated fresh ginger
1 medium sweet onion, sliced or
chopped
1 large red bell pepper, sliced or
chopped
1 large carrot, peeled and sliced
2 cups broccoli florets
1/3 cup low sodium soy sauce OR
tamari for gluten free
1/4 cup pure maple syrup
1/4 cup fresh lime juice
1-2 teaspoons Sriracha hot sauce
For serving: 2-3 cups cooked
rice, chopped green onions

INSTRUCTIONS

Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of
the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press
for 20-30 minutes. You can skip this step if you buy the high protein, super firm
variety, which I recommend.

After pressing the tofu, chop it into 1/2 inch cubes. Slice/chop the garlic, ginger,
onion, red bell pepper, carrot and broccoli florets. In a bowl, whisk together the
sauce ingredients. Have everything close to the stove and ready to go.

In a large pan or wok, heat the sesame oil over medium-high heat. Add the tofu, and
fry it for 5-10 minutes, until all sides are golden brown.To the pan with the tofu, add
the onion, garlic and ginger and stir for about 1 minute.Add the red bell pepper,
carrots and broccoli and cook for 3-4 minutes, stirring constantly.

Pour in the stir fry sauce, stir and cook for 1-2 minutes. Serve immediately with
chopped green onions, sesame seeds, cashew pieces or peanuts, if desired.

Serves 4-5     Prep 10 min     Cook Time 15 min

37
sheet pan cauliflower fajitas

INGREDIENTS

1 large head cauliflower,

chopped into bit sized florets
2 red peppers, sliced
2 green peppers, sliced
1 medium onion, halved and cut
into slices
2-4 tablespoons olive oil
1 tablespoon chili powder
1 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon salt, or more to taste
Corn/flour tortillas, avocado,
vegan sour cream for serving

INSTRUCTIONS

Preheat oven to 425 degrees and spray a large sheet pan or two smaller sheet pans
with oil. Or use parchment paper.

Add all spices to a small bowl and mix. Set aside.

Place the chopped cauliflower, peppers, onions, spice mixture and olive oil in a large
bowl. Mix well. Add the mixture to sheet pan(s) and roast for 20-25 minutes, until the
vegetables are soft with a crisp edge.

Serve with tortillas (corn or flour), avocados, vegan sour cream and anything else
you'd like. Also serve with warmed refried beans.

Serves 6     Prep 10 min     Cook Time 20 min

38
 pesto pasta

INGREDIENTS

1 cup raw cashews
2-3 teaspoons minced garlic
2 cups fresh basil, loosely
packed
4 tablespoons nutritional yeast
2 tablespoons fresh lemon juice
1/2 teaspoon salt
1/4-1/2 cup water
8 ounces pasta
*Cashew allergy? Try sunflower seeds
or raw slivered almonds instead.

GLUTEN FREE:
Use gluten free pasta, any
variety you like.

INSTRUCTIONS

To a food processor, add the cashews, garlic, basil, nutritional yeast, lemon juice,
salt and 1/4 cup water. Process until smooth, adding more water as desired for a
thinner consistency.

Cook the noodles according to package instructions, then toss with the pesto,
adding more water as needed to thin the pesto.

Serves 5    Prep 5 min     Cook Time 10 min

39
 lentil sloppy joes

INGREDIENTS

1 cup uncooked green lentils

4 cups water
1-2 tablespoons olive oil
1 medium yellow onion, diced
1 medium green bell pepper,
chopped small
2 garlic cloves, minced
3 tablespoons chili powder
2 teaspoons smoked paprika
15-ounce can tomato sauce
2 tablespoons ketchup
3 tablespoons yellow mustard
3 tablespoons pure maple syrup
1 teaspoons salt, or to taste
GLUTEN FREE: For serving: hamburger buns
Use gluten free buns or rolls
instead of wheat.

INSTRUCTIONS

First, cook the lentils: In a medium pot with a lid, add the lentils and water. Bring to
a boil, then lower heat and simmer for 18-20 minutes or until tender. Drain excess
liquid and set aside.

Heat the olive oil in a large skillet over medium heat. Once hot, add the chopped
onion, green bell pepper and garlic. Saute for 3-4 minutes.

Now add the chili powder and smoked paprika, and stir to coat the vegetables for
about 1 minute. Add a little water if it's too dry.

Next, add the tomato sauce, ketchup, mustard and maple syrup. Stir until well
incorporated. Add in the cooked lentils and stir. Season with salt to taste. Serve on
hamburger buns.

Serves 4-5     Prep 5 min     Cook Time 25 min

40
 vegan butter "chicken"

INGREDIENTS

For the tofu

2 (16 oz) blocks extra-firm tofu
2 tablespoons olive oil
2 tablespoons cornstarch
1/2 teaspoon salt

For the sauce

2 tablespoons vegan butter
1 large onion, diced small
1 tablespoon grated fresh ginger 
2 cloves garlic, minced
1 tablespoon garam masala
1 teaspoon curry powder
1 teaspoon ground coriander
1/4 teaspoon cayenne pepper
1 teaspoon salt
3 ounces tomato paste
13.5 oz can full fat coconut milk
For serving
4 cups cooked rice
chopped cilantro

INSTRUCTIONS

Press the tofu: Wrap the block of tofu in paper towels. Place a plate or pan on top of
the wrapped tofu, and put a couple of heavy books on top of that. Let the tofu press
for 20 minutes. (You can skip this step if you get the super firm variety)

Preheat the oven to 400 degrees F and line a baking sheet with parchment
paper.Slice the tofu into about 6 slices. Now, rip each slice into medium-large
pieces. Add the tofu pieces to a large ziplock bag, along with the olive oil, cornstarch
and salt. Close the bag, and shake gently to coat. Arrange the tofu evenly on the
prepared pan, and bake for 25-30 minutes, until golden and crispy.

While the tofu bakes, prepare the sauce: Melt the 2 tablespoons of vegan butter in a
large pan over medium-high heat. Saute the onion for 3-4 minutes in the butter,
then add the ginger and garlic and cook for 1 more minute. Add the spices, salt,
tomato paste and coconut milk. Stir until smooth and combined, then simmer for 5-
10 minutes, stirring frequently.When the tofu is done baking, add it to the sauce and
stir to coat the pieces. Serve with rice and chopped cilantro if desired.

Serves 6     Prep 5 min     Cook Time 25 min

41
 falafel wraps

INGREDIENTS

(2) 15-oz canned chickpeas,

drained and rinsed
8 cloves garlic, peeled
4 tablespoons raw cashews
3/4 cup fresh parsely
1 tablespoon cumin
1/2 teaspoon salt
2-6 tablespoons all purpose
flour
3-4 tablespoons oil for cooking
4-6 pita or flatbread
cucumber slices, tomato slices,
*Cashew allergy? Try
lettuce, sunflower seeds
hummus
or raw slivered almonds instead.

GLUTEN FREE:
Use oat flour, gluten free
flour, or almond flour in place
of regular flour. And use
gluten free tortillas or wraps.

INSTRUCTIONS

Drain and rinse the chickpeas, and pat them dry with paper towels or a clean tea
towel.

Add the garlic and cashews to a food processor and pulse a few times to chop them.
Do not blend them up, you just want them chopped. Now, add the chickpeas, parsley,
cumin and salt and pulse a few more times, scraping the sides as needed until
combined. You want a crumbly dough, not a smooth paste.

Now, add in 2 tablespoons of flour and pulse again until combined. You should have a
dough at this point that you can shape into balls without it sticking to your hands. If
it's still too sticky, add more flour, 1 tablespoon at a time.

Scoop out about 2 tablespoons at a time and shape into a ball, then slightly flatten
into a disc. Repeat until all the dough is used; you will have about 12 discs.

Heat a large, non-stick skillet to medium heat and add the oil (or omit for oil free).
Add the falafel discs and cook for 3-4 minutes. Flip, and cook for 3-4 minutes more.
Remove and serve in pita/flatbread with hummus, cucumber, tomato and lettuce.
Serves 4-6     Prep 10 min     Cook Time 20 min
42
 vegan lasagna soup

INGREDIENTS

1 tablespoon olive oil

1 small sweet onion, diced
3 cloves garlic, minced
16 ounce block extra firm tofu
1 teaspoon salt
1/2 teaspoon smoked paprika
32 ounces vegetable broth (4 cups)
2 cans diced tomatoes
6 ounce tomato paste
1 teaspoon oregano
1 teaspoon basil
8 uncooked lasagna noodles, broken into
pieces
fresh basil, chopped

Easy Vegan Ricotta

1 cup cashews
1/3 cup nutritional yeast
2 tablespoons lemon juice
1/4 cup water
GLUTEN FREE: 1/2 teaspoon salt
Use gluten free lasagna 1/2 teaspoon basil
noodles. 1/2 teaspoon oregano
1/4 teaspoon garlic powder

*Cashew allergy? Try sunflower seeds

or raw slivered almonds instead.

INSTRUCTIONS

In a large soup pot, heat the olive oil over medium heat and add the onion. Saute for
2-3 minutes, then add the garlic and cook 1 more minute. Drain the tofu, pat it dry
and crumble it into the pan. Add the salt and smoked paprika and cook for about 10
minutes, until most of the water from the tofu has evaporated.

Add in the vegetable broth, diced tomatoes, tomato paste, oregano and basil. Stir
until well combined, then bring to a boil and add the broken lasagna noodles. Cook
for about 8-10 minutes, until the noodles are tender.

While the noodles cook, make the ricotta: In a food processor, add all ricotta
ingredients and blend until smooth. Set aside.

When the noodles are tender, ladle into bowls and serve with a scoop of vegan
ricotta and chopped fresh basil.

Serves 6     Prep 5 min     Cook Time 25 min

43
 WEEK 4 GROCERY LIST

Fresh Produce Cold/Frozen Nuts/Seeds

21 cloves garlic (4) extra-firm tofu 2 1/4 cups raw cashews

3 tbs ginger 2 tbs vegan butter
5 onions 1 container garlic
3 red bell peppers hummus
3 green bell peppers vegan sour cream -
1 large carrot optional
2 cups broccoli florets
2 limes
2-3 green onions
1 large head cauliflower
1-2 avocados
2-3 cups fresh basil
2 large lemons
lettuce for side salads
1/2 cup cilantro
3/4 cup parsley
1 cucumber
2 tomatoes
1 head romaine lettuce

Pantry Baking Spices

3 tbs sesame oil 1/2 cup maple syrup chili powder

olive oil 2 tbs cornstarch smoked paprika
vegetable oil 2-6 tbs flour garlic powder
1/3 cup low sodium soy onion powder
sauce garam masala (1 tbs)
1 lb rice curry powder
corn or flour tortillas coriander
1-2 cans vegetarian cayenne pepper
refried beans oregano
1/2 cup nutritional yeast basil
8 oz pasta
1 cup green lentils
15-oz can tomato sauce
(2) 6 oz cans tomato
paste
(2) cans diced tomatoes
13.5 oz full fat coconut
milk
2 tbs ketchup
3 tbs mustard
burger buns
(2) 15-oz cans chickpeas
4-6 pita or flatbread
4 cups vegetable broth
8 uncooked lasagna
noodles

44