See the complete 7-day Vegan/Vegetarian Menu here
Breakfast: Creamy avocado banana green smoothie
- 1 large ripe, peeled, sliced, + frozen banana
- 1/4 – 1/2 ripe avocado
- 1 scoop plain or vanilla protein powder
- 1 large handful greens of choice (spinach, kale, romaine)
- 3/4 – 1 cup unsweetened plain almond milk (or any dairy-free milk)
- 1 Tbsp sunflower/ flax/ chia seeds
- 1/2 tsp ground turmeric
- 1/2 cup sliced frozen (or fresh) cucumber or berries
- Blend all ingredients to a high-speed blender and blend on high until creamy and smooth, scraping down sides as needed. If smoothie is too thick, add more dairy-free milk to thin. If too thin, add more frozen banana or avocado.
- Best when fresh, though leftovers will keep covered in the refrigerator up to 24 hours or in the freezer up to 2 weeks.
Serving size: 1 of 2 servings Calories: 146 Fat: 6 g Saturated fat: 1 g Carbohydrates: 18.2g Sugar: 7.4 g Sodium: 138 mg Fiber: 5.3 g Protein: 6.9 g
Snack: 1 small mango/ 1 cheek + 1/2 stick of roasted peanuts
Serving size: 1 serving Calories: 300 Fat: 18 g Saturated fat: 3 g Carbohydrates: 34 gSugar: 25 g Sodium: 300 mg Potassium: 550 mg Fiber: 6 g Protein: 11 g
Lunch: Vegetarian Stew Peas
- 1 cup dried IBERIA Red Kidney Beans
- 3-4 cloves of garlic, smashed
- 1 small onion, chopped
- 1 scotch bonnet pepper, whole (30
- 2 stalks scallion
- 2-3 sprigs fresh thyme (or 1 tsp dried thyme)
- ½ tsp whole pimento seeds (optional)
- ¼ cup coconut milk
- Boiling breadfruit, cubed
- Salt, to taste
- DAY BEFORE: Rinse IBERIA dried red kidney beans in cold water and soak in 4 cups overnight.
- Add 6 cups of fresh cold water to pot and add the red kidney beans along with the water they were soaked in. Bring this to a boil.
- Once boiling, add smashed garlic cloves to pot and cubed boiling breadfruit, cover and leave to boil until everything it cooked and tender, about 1 hour. As water begins to evaporate, add boiling water overtime to maintain the liquid level.
- If after the beans are cooked, and the mixture is too liquid, pour off some and reserve (incase any needs to be added back).
- Once cooked and tender, add onion, scallion, thyme, scotch bonnet pepper, pimento and spinners to the pot. Bring to a simmer.
- Add coconut milk, and continue to simmer. Taste and add salt and pepper if needed.
Serving size: 1 of 5 servings Calories: 263 Fat: 4 g Saturated fat: 2.5 g Carbohydrates: 50g Sugar: 9 g Sodium: 480 mg Potassium: 1000 mg Fiber: 15.5 g Protein: 10.5 g
Dinner: Creamy Vegan Garlic Pasta with Roasted Tomatoes
- 3 cups grape tomatoes, halved
- 10 ounces whole-wheat pasta (such as penne, linguini, or fettuccine; Use less if you want a higher sauce-to-pasta ratio; Use gluten-free pasta for GF eaters)
- Olive oil
- 2 medium shallots, diced (~1/4 cup)
- 8 large cloves garlic, minced/grated (1/4 cup)
- Pinch each sea salt and black pepper
- 3-4 Tbsp unbleached all-purpose flour (or another thickener of choice)*
- 2 1/2 cups unsweetened plain (sub up to 1 cup with veggie stock, if preferred)
- Preheat oven to 400 degrees F (204 C) and toss tomatoes in a bit of olive oil and sea salt. Place cut side up on a parchment-lined baking sheet and bake for 20 minutes while you prepare the rest of the dish. Then set aside.
- Bring a large pot of water to a boil and cook pasta according to package instructions. When done, drain, cover and set aside.
- In the meantime, prepare the sauce. In a large skillet over medium-low heat, add 1 Tbsp (15 ml) olive oil and the garlic and shallot. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.
- Stir in 3-4 Tbsp flour (or other thickener of choice – see notes) and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time so clumps don’t form. Add another healthy pinch of salt and black pepper, bring to a simmer and continue cooking for another 4-5 minutes to thicken. Taste and adjust seasonings as needed.
- If you want an ultra-creamy sauce, transfer sauce to a blender (or use an immersion blender) to blend the sauce until creamy and smooth. Place back in the pan and reduce heat to a low simmer until desired thickness is reached.
- Once the sauce is to your desired thickness, taste and adjust seasonings as needed. Then add pasta and roasted tomatoes and stir.
- Serve immediately and garnish with extra black pepper and fresh basil
Serving size: ~1 cup Calories: 379 Fat: 9g Saturated fat: 0.8g Carbohydrates: 64g Sugar: 5g Sodium: 360mg Fiber: 8.5g Protein: 11.5g
Shannon Boorman is a nutritionist based in Kingston, Jamaica. You can find her at @feedyourbodhi on Instagram