A few months ago, we asked if you would be interested in seeing semi-regular, seasonal meal plans here and heard a resounding yes. We love coming up with whimsical and creative, plant-based recipes to share here, but we also want this site to be a friendly space for busy people looking to eat more plants. You know, for those of you who might not have the time or brain space for making, say, an experimental aquafaba meringue, like we do. Meal planning is a great practice for saving money on groceries (and impulse takeout orders!), eating homemade meals (which inevitably equal healthier meals), and minimizing those situations of staring blankly into your refrigerator, wondering what to eat for dinner. Do I plan my meals? Sometimes. Ironically, I think that if cooking wasn’t my job, I would plan our family meals much more. But because I’m in the business of dreaming up recipes for this blog and for other publications, I often end up with random, non-coordinated dishes in my fridge, which then become our breakfast, lunch and dinner.
For now, we are thinking of publishing one meal plan a season, while maintaining regular, single-recipe post programming the rest of the time. Not changing anything about the blog! Just adding to what’s already here.
This is our meal plan for the Summer of 2017. I tried hard to make it comprehensive, practical, and budget-friendly, but also not boring and really delicious. It all starts out with cooking a big pot of chickpeas and making a batch of almond milk, and most of the recipes stem from there. We are splitting this plan into two parts. This first part will focus on the shopping list, prep, breakfast and lunch recipes. The second part is here, and it’s all about dinner and dessert. Here we go!
Menu
(for dinner and dessert recipes, see Part 2)
Breakfast
Almond Pulp Lime Ginger Granola
Overnight Berry Chia Oats
Lunch
Loaded Veggie Chickpea Salad
Basil Zucchini Chowder
Dinner
Cauliflower Chickpea Fajitas
Zucchini Kimchi Tacos
Dessert
Peach and Blackberry Crisp
*all recipes are vegan and gluten-free and will make enough for a workweek (5 days), for 2-3 people
Shopping List (print)
Bring this list with you when you go food shopping, it’s got all the ingredients you’ll need for the recipes in this meal plan. All the items are separated by category, to make the shopping easier and more efficient. Take the time to look over this list beforehand and cross out any items you already have. The hope here is that you own some of the pantry staples, spices, and maybe even some of the produce required, which will help minimize the list.
Produce
- 1 cauliflower head
- 1 small broccoli head
- 5-7 small to medium zucchini
- 3 corn ears or 1 corn ear and 2 1/2 cups frozen corn
- 1 of each green and red (or yellow, or orange) bell peppers
- 1 poblano or jalapeno pepper
- 2 portobello mushrooms
- 2 medium carrots
- 1 large and 1 small red onion
- 2 yellow onions
- 1-2 garlic heads (6-7 cloves)
- 1-inch piece ginger
- 2 avocados
- 3-4 radishes (optional)
- 3-4 limes
- 3-4 lemons
- berries: 1 pint fresh blueberries or 8 oz frozen, 1 pint fresh raspberries or 8 oz frozen, 1 pint strawberries – fresh (optional)
- 1 cup blackberries – fresh or frozen
- 3 ripe peaches or nectarines
Herbs
- 1 bunch (about 2 cups) basil
- 1 bunch dill
- 1 bunch cilantro
- parsley (optional)
- 1 1/2 cups dried chickpeas
- 2 1/2 cups raw almonds or 2 cups almonds and 1/2 cup walnuts/other nuts of choice
- 3/4 cup pumpkin or sunflower seeds
- 3/4 cup chia seeds
- 3 cups gluten-free old fashioned rolled oats
- 1/4 – 1/2 cup unsweetened shredded coconut
- 1 13.5 oz can light unsweetened Thai coconut milk
- 1 can green or black olives
- about 1 cup kimchi
- tortillas of choice (corn for gf)
- sun-dried tomatoes packed in olive oil (optional)
- vanilla ice cream to serve with the fruit crisp (optional)
- white miso paste
- sunflower butter / tahini / almond butter
- Dijon mustard
- Sriracha or chili sauce of choice
- neutral coconut oil
- maple syrup
- coconut sugar
- arrowroot powder (optional)
- vanilla extract (optional)
- kombu (optional)
- capers (optional)
- whole cumin seeds
- whole coriander seeds
- red pepper flakes
- smoked paprika
- chili powder
- garlic powder
- cayenne pepper
- black peppercorns
- bay leaves (optional)
Day by Day Prep List
Saturday Night (Night Before Main Prep Day):
These are just quick tasks that need to be done the day before your main prep day. Soaking nuts and beans helps rid them of phytic acid, which makes them easier to digest. It also kickstarts the germination process, making the nuts and beans more nutritious.
- Soak 1 cup of almonds overnight in plenty of purified water, with a splash of apple cider vinegar/lemon juice. You may need to repeat it later in a week to make more almond milk if needed more for granola.
- Soak 1 1/2 cups dried chickpeas overnight in plenty of purified water, with a splash of apple cider vinegar/lemon juice.
Sunday (Main Prep Day):
This is your main prep day, which you can also split into multiple days, depending on your schedule. You will find all the recipes for this prep day in this post, which includes two breakfast options and two lunch options for the whole week, as well as some simple prep for the dinners during the week.
- Make almond milk for the overnight oats and granola, reserve the leftover almond pulp for the granola and fruit crumble.
- Make the Almond Pulp Ginger Lime Granola
- Cook the chickpeas to be used in the soup, fajitas, tacos and salad, reserve the cooking liquid for the soup.
- Make the Overnight Berry Chia Oats
- Make the Creamy Salad Dressing and the Loaded Veggie Chickpea Salad
- Make the Zucchini and Basil Corn Chowder
- Mix the Fajita Spice
- Prep the veggies for the Fajitas
Monday Night:
Make the fajitas to have for dinner on Monday, Tuesday, and possibly Wednesday nights. This will be fairly quick, since you already prepped the vegetables and spice blend during prep day. Bake the crumble for dessert on Monday or Tuesday night, it’s quick and you will have enough for dessert for the rest of the week. The recipes for the fajitas and the crumble are in Part 2.
- Make the Fajitas
- Bake the Crumble (+ second batch of almond milk if you didn’t make it on prep day)
Wednesday/Thursday night:
Once you’ve finished eating the fajitas, prepare the Kimchi Zucchini Tacos for dinner starting Wednesday or Thursday night and until the end of the week. They are a very quick, weeknight friendly dish. These tacos would also work well as a lunch, if you need a break from the soup and salad. The recipe for the tacos is in Part 2.
- Make the Tacos
Recipes
1.
Once you try making almond milk at home, it will be hard to go back to the store-bought kind, since it’s infinitely more delicious and affordable. In this meal plan, we also show you how to utilize the almond pulp that is left over from making almond milk in an addictive granola recipe. You will likely need to make two batches of almond milk throughout the week. You can make the first batch (to use for the granola and overnight oats) during the prep day, and the second batch on the day that you make the crisp, which will give you more milk to serve with the granola. You can also make both batches during the prep day.
- 1 cup almond - soaked overnight, drained and rinsed
- 4 cups purified water
- Combine the almonds with the water in an upright blender, blend until smooth. Strain the milk through a nut milk bag into a jar or bottle. Squeeze the pulp dry as much as possible and reserve the almond pulp to use for the granola and crumble. Store the milk in the refrigerator.
2.
This Ginger-Lime Granola is made with the pulp, leftover from making almond milk. Besides being zero waste, this recipe is also incredibly delicious, with bright flavors from ginger and lime, rich notes from shredded coconut, and crunch from pumpkin and chia seeds. It tastes great served with almond milk and fresh berries.
- reserved almond pulp from making almond milk
- ¼ - ½ cup unsweetened shredded coconut
- ½ cup pumpkin or sunflower seeds
- ¼ cup chia seeds
- 2 tablespoons melted neutral coconut oil
- ¼ cup maple syrup
- 1 tablespoon grated ginger
- zest of 1 lime
- juice ½ lime
- pinch of sea salt
- Preheat oven to 325° F (160° C).
- Combine the almond pulp, shredded coconut, pumpkin/sunflower seeds, chia seeds, coconut oil, maple syrup, ginger, lime zest and juice, and a pinch of sea salt in a large bowl. Mix thoroughly.
- Spread the granola mixture on a parchment paper-covered baking sheet in a somewhat even layer and toast for 20 minutes. Remove from the oven and stir, breaking apart any large clumps. Place the sheet back in the oven and turn off the heat. Leave to dry in the oven for 1 hour. If granola is not completely dry by that time, turn the oven back on the lowest temperature and let dry for another 30 minutes or until completely dry and crispy. If you have convection oven, that setting is really useful here.
- Keep the granola in an airtight glass container at room temperature. Serve with almond milk and berries.
3.
Cooking a big pot of beans on a Sunday is always a good idea, since you will then have a solid base for all kinds of meals throughout the week. In this meal plan, the chickpeas are utilized in every savory recipe, making the dishes more nourishing and satisfying.
- 1½ cups dried chickpeas - soaked overnight, drained and rinsed
- 3-4 garlic cloves - crushed with a knife
- half a yellow onion
- 1-2 bay leaves (optional)
- 2-inch piece kombu (optional)
- sea salt
- While the granola is baking, combine the chickpeas with plenty of purified water in a soup pot. Add the garlic, onion, bay leaves and kombu, if using. The water level should be about 4 inches above the beans.
- Bring the chickpeas to a boil over high heat, lower the heat to a simmer and cook for 30 minutes. Check for doneness. If the chickpeas are soft, salt the water generously and cook for another 10 minutes, until the chickpeas are tender but still intact. Simmer longer, before adding salt, if chickpeas are not yet soft.
- Drain the chickpeas, reserving the cooking liquid. You'll need 1 cup of it for this meal plan, for the chowder. Optionally, freeze the rest of the liquid for future use in place of vegetable broth in any dish.
4.
These overnight oats are a breeze to put together and make for a satisfying, summery breakfast. We like our overnight oats to be chia-heavy, so this is something between a chia pudding and overnight oats, layered with juicy summer berries.
- 2 cups rolled oats
- ½ cup chia seeds
- 2¾ cups homemade almond milk - from above
- ⅓ cup maple syrup
- splash of vanilla extract (optional)
- about 2 cups mix of fresh or frozen blueberries and raspberries, or any other berries of choice
- While the granola is baking and the chickpeas are simmering, combine the rolled oats and chia seeds in a large bowl. Add the almond milk, maple syrup and vanilla extract, if using, and stir to combine thoroughly.
- Spoon the oats between 2-3 clean jars in layers, alternating them with fresh or frozen blueberries, raspberries or any other berries of choice. Cover the jars with their lids and place in the refrigerator overnight. Enjoy for breakfast.
5.
I make this simple, creamy dressing all the time. It’s perfect in salads, as well as a sauce or dip for so many veggie dishes.
- 2 tablespoons white miso paste
- 2 tablespoons sunflower butter, tahini or almond butter
- 2 tablespoons Dijon mustard
- 1 tablespoon sriracha or other chili sauce of choice
- juice of 2 large lemons, plus more if needed
- Combine all the ingredients, with the exception of the lemon juice, in a glass jar or a bowl. Mix until smooth. Add the lemon juice and stir until well combined. Store refrigerated in an airtight glass container.
6.
This rainbow salad is loaded with nourishing summer vegetables, chickpeas, olives, herbs and seeds. At the base of the salad is garlicky, sautéed broccoli, which keeps much better than greens and makes for a really sturdy bed for the veggies. When slathered in the creamy dressing (above), this salad is completely irresistible.
- ½ cauliflower head - chopped
- 1 cup cooked chickpeas - from above
- ¼ cup toasted sunflower or pumpkin seeds
- 1 small to medium carrot - shaved into ribbons with a vegetable peeler
- kernels from 1 corn ear
- ½ cup olives - halved or quartered
- ⅛ red onion - chopped
- ¼ cup chopped dill
- ¼ cup chopped parsley (optional)
- handful basil leaves - torn (optional)
- 3-4 radishes - sliced (optional)
- about 2 tablespoons chopped sun dried tomatoes (optional)
- 1 tablespoon capers (optional)
- 1 tablespoon coconut oil
- 1 head broccoli - cut into florets
- sea salt
- 3 garlic cloves - sliced
- freshly ground black pepper
- about 6 tablespoons Universal Creamy Salad Dressing, plus more for serving - from above
- Place the cauliflower into a food processor and pulse a few times into rice-sized pieces.
- Combine the cauliflower rice, chickpeas, sunflower or pumpkin seeds, carrots, corn, olives, onion, dill, parsley and basil, as well as the radishes, sun-dried tomatoes and capers, if using, in a large bowl.
- Warm the coconut oil in a sauté pan over medium heat. Add the broccoli and salt and sauté until bright green, for about 5-7 minutes. Add the garlic and stir it around for 30 seconds, until fragrant. Add the garlicky broccoli to the bowl with the salad.
- Season the salad with freshly ground black pepper and add about 6 tablespoons of the Creamy Salad Dressing. Toss to combine well. Store the salad refrigerated in an airtight container. Serve with more dressing.
7.
One of our favorite, easy summer soups, with delicate flavors of zucchini and basil, sweetness from corn, and creaminess from coconut milk. It makes for the perfect, light warm weather lunch.
- 1 tablespoon coconut oil
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander (optional)
- pinch of red pepper flakes
- 1 yellow onion - chopped
- sea salt
- freshly ground black pepper
- 2½ cups fresh or frozen corn kernels
- 3-4 small zucchini - cubed
- 3 garlic cloves - sliced
- juice of ½ lemon
- 1 can unsweetened light Thai coconut milk
- 1 cup reserved chickpea broth - from above
- 1 cup cooked chickpeas - from above
- 1 packed cup basil leaves, plus more for serving
- Warm the coconut oil in a medium soup pot over medium heat. Add the spices, onion, a pinch of salt and black pepper, and sauté for 5 minutes, until onion is translucent.
- Add the corn and another pinch of salt and sauté for another 5 minutes.
- Add the zucchini and garlic, and stir around for 1-2 minutes, until the garlic is fragrant. Add the lemon juice and let it absorb for about 1 minute.
- Add the coconut milk, chickpea broth and chickpeas and bring to a boil. Remove from heat.
- Measure 1½ cups of the soup into an upright blender, add the basil, and blend into a chunky puree. Return the pureed soup back to the pot and mix it in. Serve the soup garnished with more basil. Store refrigerated in an airtight container.
8.
Use this spice mix for the Cauliflower Chickpea Fajitas, as well as in any other dishes, where a piquant savoriness would be welcome.
- 2 tablespoons chili powder
- ½ tablespoon sea salt
- ½ tablespoon smoked paprika
- ½ tablespoon ground cumin, preferably freshly ground
- ½ tablespoon coconut sugar
- ¼ teaspoon cayenne pepper
- 1 teaspoon garlic powder (optional)
- a few grinds of black pepper
- Combine all the ingredients in a small jar with a tight fitting lid. Close the jar and shake until well-combined.
9.
Prep the vegetables for the Cauliflower Chickpea Fajitas ahead of time, in order to simplify your weeknight dinner.
- ½ cauliflower - cut into florets
- 2 portobello mushrooms - sliced
- 1 large red onion - chopped
- 1 red, yellow or orange bell pepper - seeded and sliced
- 1 green bell pepper - seeded and sliced
- 1 poblano or jalapeno pepper - seeded and sliced
- Prep all the vegetables as specified in the ingredients list. Store the chopped cauliflower and mushrooms in separate containers. Store the chopped onion and all sliced peppers in one container.
Continue to dinner and dessert recipes > > >
So many delicious healthy recipes! Can’t wait to try the Zucchini and Basil Corn Chowder, I have been experimenting with zucchinis a lot on my website recently, they are so delicious and make such a pleasant ingredient! Thank you for sharing x
Kind Regards,
http://www.juliejuliet.com
Thank you Julie! The zucchini chowder is great, super easy to make, too :)
Can I just tell you How Awesome you are!!!!!!!
Nini! Thank you so much <3
Love this, but where’s the crisp? Am I missing it?
Hi Barbara,
The crisp and dinner recipes are in Part 2, which was published today. Here’s the link – https://golubkakitchen.com/plant-based-summer-meal-plan-part-2/
So many delicious recipes all together. I can’t wait to try that salad dressing and your fresh take on veggie fajitas!
Thanks Rebecca! Hope you enjoy them.
Wow this meal plan blows my mind! It looks so incredibly delicious! I can’t wait to try it, I actually already tried the dressing and loved it but I need to do the whole thing when I get a day off. Love how different it is from other meal prep menus! :)
Hi Veronika,
That is so great to hear, made my day! Glad you liked the dressing :)
So far we’ve had the fajitas and the chowder…they were both really tasty! Next up are the tacos – we’ve never tried kimchi before, so this will be fun. Thanks so much for this meal plan idea…I get stuck trying to think of what the heck we’re going to have for dinner every night. It’s nice to know I have some healthy things waiting in the fridge :).
Hi Samantha,
That’s so great to hear, thank you for the feedback! I’m curious to see how you like kimchi, it’s sort of a love/hate type of ingredient :)
We liked the kimchi! The spicy/sour was good with the chickpeas and the avocado. I loved how fast and easy this was to put together! This is the first time I’ve ever followed a meal plan for a week, but I think I’ll be doing it more often now because it’s so convenient.
Yay! That’s great.
Hello
I made the recipe of chowder and it was very very good.
Thank you for your plane meal which helped me a lot this week.
Corinne
Hi Corinne,
That’s amazing! Thanks so much for letting us know :)
Hi , I have been cooking and enjoying your recipes for a family of 5 (and 2 foreign exchange students!). One suggestion, (2 actually), in many recipes I find I am searching for how many people it serves and trying to guess if I double it or not – maybe a “serves..” at the beginnning of the recipe to be clear? Also, in the almond meal granola, I always dry and save the meal and I haven’t made a fresh batch of milk yet, so then I wonder, how much of this meal was about one serving of milk – maybe just easier if you wrote something like “or 2 cups” . Thanks much. Loving the site. Michelle in WI
Would be great if you could add the number of servings per recipe. Thank you!