Meal Plans

October 2-6, 2017

october 2 2017 header


Monday- Easy Skillet Fried Potatoes, Yellow Squash, Pita Bread
Tuesday- Taco Salad
Wednesday- Vegan Egg Roll In A Bowl
Thursday- Portobello Vegan Beef(less) Stew
Friday-  Bell Pepper Pizza, Balsamic Oven-roasted Green Beans


  • 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
Crushed red pepper flakes
Lemon Pepper Seasoning|
Powdered Ginger

Veggies and Fruits

2-3 sweet yellow onions
2-3 Yellow Squash
Green Bell Pepper 2-3
Red Bell Pepper
6 Red-skinned Potatoes
1 sweet Potato
Bag of baby Carrots
1 Cabbage
16 oz Baby Bella Mushrooms
Celery Stalks
Fresh Rosemary
Green Beans 1 lb
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)
Salad Fixings for 3-4 salads, such as lettuce, tomato, cucumber, etc.
Tortilla Chips (seasoned chips are an optional upgrade…)
Lettuce, tomato, salsa, cheese, and whatever else you want on a taco salad

Everything Else

Olive Oil
Vegan Butter
Soy Sauce, Low Sodium
½ cup grated cheese or vegan substitute
Balsamic Vinegar
Dry Red Wine
Vegetable Broth
Liquid Smoke
Marmite (optional)
Pita Bread
1 can  Black Beans
Taco Seasoning
Tomato Paste
Pizza Sauce or tomato sauce to make your own

Daily Breakdown

Monday  |  Tuesday  |  Wednesday  |  Thursday  |  Friday


easy skillet fried potatoes and yellow squashEasy Skillet Fried Potatoes, Yellow Squash, Pita Bread

Sometimes I just want potatoes. Today was one of those days. These potatoes were amazing, and the yellow squash went well with it.

Yellow Squash: View Recipe

Easy Skillet Fried Potatoes Recipe:



taco saladTaco Salad

Continuing the taco tuesday theme, partially because my husband enjoys it, partially because I love it too, today’s meal is taco salad. Easy to make, a pleasure to eat, this meal is perfect for a Tuesday.

Taco Salad: View Recipe



vegan egg roll in a bowlVegan Egg Roll In A Bowl

This flavorful dish is as good to eat as it is good for you. It comes together fast and leaves great leftovers for lunch the next day.

Egg Roll In A Bowl Recipe: View Recipe



portobello vegan beef(less) stewPortobello Vegan Beef(less) Stew

This stew delivers the silky, chunky, earthy flavor of a meat stew without any animal products. I was craving the satisfying goodness of a perfect stew and this recipe delivered. Prep does not take long but simmer time is close to an hour so try to start it cooking early.


  • This meal can be made gluten free by changing out the flour for cornstarch.
  • The recipe calls for Marmite but I did not use it because I didn’t want to buy one more thing for dinner.
  • My herbs were dried, not fresh so I cut the amount by ⅔ rds.

Portobello Vegan Beef(less) Stew:


portobello burgersBell Pepper Pizza, Balsamic Oven-roasted Green Beans

Trying gluten-free eating, combined with nearly-vegan food led me to bell pepper pizzas. They are low calorie and amazingly delicious. The green beans worked well as a side. Mine ended up a bit more crispy than required but we liked them that way.

Bell Pepper Pizzas Recipe:   

Oven-roasted Green Beans: