Meal Plans

October 16-20, 2017

october 16-20 meal plan header


Monday- Creamy Alfredo Stir-fry
Tuesday- Tostadas with Pico, Black Beans
Wednesday- Crockpot French Onion Soup
Thursday- Vegan Mongolian Noodles and Veggies Stir Fry
Friday- Breaded Baked Eggplant, Cheddar Cauliflower


  • 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
Italian Seasoning
Bay Leaf
Chili Powder

Veggies and Fruits

2-3 sweet yellow onions
2 Large Red Onion
Green Bell Pepper 2-3
2 Zucchini
1 yellow squash
1 Head of Cauliflower
1 Eggplant
Chopped Kale
5 roma tomatoes
Fresh or canned baby corn
Purple or regular cabbage
Fresh ginger (you can save time grating ginger by buying a tube of it in the refrigerated section of the fruit and veggie department
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.
Lettuce, tomato, salsa, cheese, and whatever else you want on tostadas

Everything Else

Olive Oil
Vegan Butter
Frozen Broccoli
1 can black beans
1 can fat-free refried beans
Alfredo sauce (vegan or regular)
Soy Sauce
Almond Milk
Nutritional Yeast
Lime Juice
Sesame oil
Chili sauce (I used sweet chili sauce)
Sharp Cheddar
2 eggs or egg replacement
Plain Bread Crumbs
Balsamic Vinegar
Better than Bullion Veggie broth
Tostadas Shells
Italian Bread
Swiss Cheese or your choice vegan cheese
Rice noodles or other noodles for stir fry

Daily Breakdown

Monday  |  Tuesday  |  Wednesday  |  Thursday  |  Friday


creamy alfredo stir-fryCreamy Alfredo Stir-fry

This week I am focusing on low calorie meals that are filling and satisfying. Fast, low prep, and few dishes to clean, this meal is great for any day you are in a hurry.

Notes: Use an oversized pan. I cooked mine in a wok.

Creamy Alfredo Stir-fry: View Recipe



tostadas with pico and black beans Tostadas with Pico, Black Beans

This meal cooks up fast and is easy to customize. The Tostadas are topped with heated refried beans, pico, and anything else you want to add (pineapple anyone?) The first step is to prep the Pico. I found the seasonings were not strong enough. I doubled the amount of lemon, added salt and pepper, and about 1 tsp cumin. The longer it has to sit the better. It tasted much richer the second day so if you want to make it up the night before go ahead. After the Pico is prepped and in the fridge it is time to start the black beans.

Black Beans: View Recipe


  1. Prepare shells in oven or toaster oven, according to directions to create a warm, chip-like tostada.
  2. Heat refried beans
  3. Layer tostada>refried beans>Pico>other toppings of choice
  4. Enjoy!

The Pico recipe:



crock pot french onion soupCrockpot French Onion Soup

I love french onion soup. Being able to put it in the crock pot and leave it is awesome! It turned out smooth and velvety with loads of flavor. Make it with real or vegan cheese.

Notes: I used soy sauce instead of Braggs Aminos and vegan butter instead of regular.

French Onion Soup Recipe:



vegan mongolian noodles and veggies stir fryVegan Mongolian Noodles and Veggies Stir Fry

I wasn’t really sure what to expect when I made this recipe. This was only the second time I had ever used my wok (I’m in love with it) and I’ve never cooked with chili sauce or rice noodles. It. Was. So. Good! I’m serious. We wanted to eat the entire pan in one sitting. Spicy and tangy, I wanted to make it again the very next day. The hardest part was prepping all the veggies. Once it started cooking it was done fast.


  • Instead of purple cabbage I used plain old green cabbage. It worked just fine and cost less.
  • The rice noodles I chose were ready in 5 minutes and were gluten free, perfect for those with an allergy. The full amount called for in the recipe seemed like a lot for two people so I halved it, along with halving most of the veggies. There was only a small amount left over.
  • We chose sweet chili sauce because my husband does not have much heat tolerance, but it really complimented the dish. If you like it hotter then pick your pain!

Stir Fry Recipe:



breaded baked egg plant and cheddar cauliflowerBreaded Baked Eggplant, Cheddar Cauliflower

Textures and flavors complement each other and excite the tastebuds in this duo dinner.

Cheddar Cauliflower: View Recipe

Breaded Baked Eggplant: View Recipe