Meal Plans

September 18-22, 2017

september 18 2017 header


Monday- Sloppy Joe Noodles, Salad
Tuesday- Tacos
Wednesday- Quinoa Stuffed Peppers, Cranberry Apple Coleslaw
Thursday- Vegan Shepherd’s Pie, Vegan Brown Gravy
Friday-  Buffalo Cauliflower Wings, Fries


  • Remember to only buy what you need, not what you have! A quick check of your pantry and fridge might save you $$ and time.
  • If your spice collections is small your cost will be higher at the start, but your tastebuds will thank you for your purchases.

Shopping List


Garlic Powder
Onion powder
Smoked Paprika
Chili Powder
Italian Seasoning

Veggies and Fruits

2-3 sweet yellow onions
3-4 Bell pepper
Potatoes or sub instant mashed potatoes
1-2 cauliflower heads
Carrots 6-8
Frozen Corn
Green Onions
Taco Toppings
Salad Fixings such as lettuce, tomato, cucumber, etc.
Minced Garlic (Because garlic is in so many of my meals I buy a large jar of pre-minced garlic, available in the un-refrigerated, shelved section of the store)

Everything Else

Raspberry Walnut Vinaigrette
Almond Milk
Olive Oil
Better than bouillon or vegetable broth
Red wine (optional)
Dried Cranberries
Vegan Butter
Tamari or soy sauce
White Wine Vinegar (optional)
Nutritional Yeast
Sloppy Joe seasoning packet
Egg noodles
1 Can Crushed tomatoes
2 Can Black Beans
Tortilla Shells for tacos
Buffalo wing sauce or Hot Sauce

Daily Breakdown

Monday  |  Tuesday  |  Wednesday  |  Thursday  |  Friday


sloppy joe noodlesSloppy Joe Noodles, Salad

Today was a “What is in the cupboard?” sort of day, and the result is this filling, savory-sweet, satisfying noodle dish.

Notes: Dice Onion and carrots small so they cook faster. Start salad once veggies and noodles are cooking.

Sloppy Joe Noodles:  View Recipe


black bean tacosBlack Bean Tacos

This meal appears often in our house because it is fast, filling, and endlessly customizable.

Black Bean Tacos: View Recipe


mexican quinoa stuffed peppers and sweet apple cranberry slawQuinoa Stuffed Pepper, Cranberry Apple Slaw

Filling, savory, perfect for a midday dinner. The slaw balances the peppers to keep this meal cool and summery.

Pepper Recipe:

Sweet Apple and Cranberry Slaw Recipe: View Recipe


vegan shepherds pieVegan Shepherd’s Pie, Brown Gravy

This meal is pure comfort food! The shepherd’s pie comes out of the oven with a beautifully browned top and light, creamy insides. The gravy tops it off perfectly. You will be licking your fingers for this one!

Notes: Use fresh potatoes to make mashed potatoes or substitute instant mashed potatoes to save some time. Both work well.

Shepherd’s Pie Recipe:

All-purpose Vegan Gravy Recipe:


buffalo cauliflower wingsCrispy Cauliflower Buffalo “Wings”, Oven Fries

These “Wings” claim to get crispy. Ours did not. Even though they did not get crispy they were delicious. One head of cauliflower was barely enough for my husband and I. Next time I will use two full heads… one for each of us!


  • I used a pre-made wing sauce that happened to be vegan. I bought the sauce before I found the recipe that we used.
  • The fries can be made with or without the garlic. They are fast and yummy.

Crispy Cauliflower Buffalo “Wings” Recipe:  

Oven Fries Recipe: