WFPB Vegan Weekly Meal Plan

I took a mini vacation and left my vegan diet at home. 

Apparently dairy is a gateway food (drug) to becoming an omnivore again. It started with a latte at the airport and finally ended with delicious wild salmon over greens. I enjoyed the company of friends without obsessing about my diet choices and I’m ok with that. I don’t expect perfection on my WFPB diet and eating out is definitely more difficult than eating at home.

A few practical travel tips.

Of course if you are a committed vegan ignore my advice and find the best vegan choices. You can do it with extra planning.

1) If a good vegan choice is available then choose it. Yes, Starbucks has decent non-dairy milks.

2) Make the best vegetarian choice possible.  Light on cheese and butter, heavy on vegetables. Never forget the fruits and vegetables! Ask for extra servings. The salad and side dish areas of the menu are good places to look. Ask for modifications.

3) Find vegan and vegetarian restaurants if possible and explore the city with your friends. Most people love creative vegetarian options.

4) If you are flexible, splurge occasionally on the healthiest meat or seafood option available. Don’t settle.

Salmon was calling my name and it was lovingly prepared by my hosts. In retrospect at an Indian restaurant,  I should have chosen tandoori chicken over tikka masala paneer. Chicken was the healthier choice.

5) Get back to your usual whole food plant based diet as soon as possible.  Shop and plan your week’s menu!

What’s in the CSA basket Doc? 

 

Vegan Menu

Recipe Ideas 

Pizza with thinly sliced potato, olive oil and rosemary. You can substitute a vegan cheese but I don’t think it’s necessary.

Pasta Pomodora with Cannelli Beans: 

Sauté fresh cherry tomatoes, garlic, salt and pepper in olive oil. Cook for 15 minutes. Add in a cup of sliced basil and toss into hot pasta with more olive oil to taste. Rinse one can of cannelli beans, toss with fresh minced parsley and a clove of minced garlic. Warm in the microwave and serve with or over the pasta. Pasta and olive oil aren’t recommended on a whole food plant based diet. You can always serve the sauce over zucchini noodles and reduce or eliminate the olive oil.

Lemony Cannelli Beans over Spinach and Garlic Mashed Potatoes

I think I’ll deconstruct this recipe and serve the lemony beans layered over sautéed spinach and garlic mashed potatoes.

Grilled Corn, Eggplant, Zucchini, Lentil Salad with Dates and Sliced Almonds:

Grill the corn directly on the grill until charred, cut 1 small eggplant and 1 medium zucchini into 1 inch chunks. Dice 1 red onion. Place vegetables in a grill basket and grill until slightly charred and crisp tender.

Soak 2-3 chopped dates in hot water for 10 minutes and drain.

Whisk together 2 tablespoon of balsamic glaze, 2 tablespoons of olive oil or water and 1 teaspoon of grainy mustard for your dressing. Cut corn from the cob. Combine all vegetables, 1 cup of cooked green lentils, dates and a 1/4 cup of sliced almonds. Toss with dressing and serve warm or at room temperature.

Teriyaki Glazed Tofu served over roasted beets and arugula. Teriyaki Glazed Tofu
I love the Happy Pear vegan recipe blog.

For more ideas check out my Vegan Pinterest Boards. I’m always adding recipes. Pinterest is a great way to organize recipes.

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