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September 07, 2005

First Weekly Meal Plan

by flowermama

Sometimes when people hear I am vegan they ask, "What do you eat?" Well, here are some things our family eats. ;) This is the first time I've ever written down a full week of meals like this in advance. I wrote the list out at the end of last week, and I have been tweaking it as necessary. I am going to try write out weekly meal plans for at least four weeks.

I know there are many areas we need to improve on, one being that we need to eat less soy, so hopefully writing it down will help. Also, hopefully our meal plans might be helpful to someone reading this! :)


Breakfast (in van on way to church)

  • glass of almond milk before leaving for church
  • sesame seed butter and fruit spread sandwhiches on Sasquatch bread
  • plums

    Snack (in van after church)

  • leftover sandwhiches from breakfast
  • sesame sticks
  • energy bars
  • water from bottle


  • veggie meat sandwhiches on "Seed" bread
  • raw vegetables with tahini spread - red pepper, cucumber
  • avocado
  • pickles
  • apple slices
  • weekly dessert: soy vanilla ice cream -- toppings: slivered almonds, mango sauce


  • Mama's Best Noodles -- brown rice noodles mixed with a sauce made from crumbled soft tofu, garlic powder, Earth Balance whipped buttery spread (EB), Liquid Aminos (LA), vegetarian chicken flavored broth powder, and one cup of water blended together in a blender until very smooth and creamy
  • lettuce salad, tomatoes, cucumbers with dressing
  • fruit salad (pineapple, sliced banana, mandarin oranges mixed together)



  • homemade granola, Nancy's plain soy yogurt, and blueberries parfait


  • Tofu Pups on hotdog buns (multi-grain), potato wedges baked covered with olive oil and baked in oven
  • ketchup, Vegenaise
  • lettuce salad
  • fresh blackberries (grandma picked them)


  • We weren't at home at snacktime, so some of us ate energy bars in the van.


  • whole wheat tortillas with melted Tofutti American Soy-Cheese Slices
  • bean salad (red kidney beans, garbanzo beans, & white kidney beans, and diced red peppers mixed together and left in refrigerator to marinate in olive oil, rice vinegar, sucanat, and maple syrup.
  • grapes
  • bananas with peanutbutter on them (they were from snacktime that we didn't have) and five dark chocolate chips on them (not something we usually do *blush* lol)



  • raisin bran and Joe's O's cereal with rice milk
  • blackberries

    1st Snack

  • smoothie - rice milk, bananas, rest of blackerries, rest of yogurt, rest of soy ice cream from Sunday, carob, peanutbutter, and spirulina (yes, it's a funny mixture, but tasted fine lol)


  • potato pie - layer tvp (flavored with vegetarian beef flavored broth powder and garlic powder, and a little olive oil added) on bottom, corn in the middle, sweet potatoes and regular potatoes mashed together and spread on top (EB and plain rice milk mixed in with the potatoes)
  • lettuce salad
  • applesauce

    2nd Snack

  • tortilla chips with salsa
  • leftover bean salad
  • avocado
  • raisins and dried cranberries


  • brown rice with Earth Balance and Liquid Aminos
  • sliced pears



  • leftover brown rice with almond milk, maple syup, and cinnamon added (eaten like cereal), or brown rice with EB and LA (may drink a cup of almond milk if not poured over on rice)
  • sliced apples

    First Snack

  • leftover things from Sunday -- cut up leftover potatoes and tofu pups, mixed them together, and warmed them on the stove in olive oil; used rest of Seed bread with peanut butter, etc., on top; used two hot dog buns and put Vegenaise and soy cheese slices on them.


  • enchilladas (easy to make - jarred spaghetti sauce on bottom, six corn tortillas in next layer, then crumbled soft tofu mixed with vegetarian chicken flavoring in the next layer, then six more corn tortillas, then spaghetti sauce on top) with soy sour cream available for those who like to add that on top
  • lettuce salad


  • smoothie - vanilla rice milk, 3 bananas, frozen cherries blended together
  • toast or bread untoasted with fruit spread, EB, and peanutbutter to choose from to put on top (or as a sandwhich)
  • raisins and dried cranberries
  • carrot sticks and tahini spread to dip them in


  • baked potatoes with lime and Earth Balance on them (and pepper for me... I love pepper)



  • oatmeal with diced apples, cinnamon, maple syrup, sliced almonds, and rice milk


  • brown rice with Earth Balance and Liquid Aminos and cubed tofu
  • lettuce salad with dressing
  • cucumber with tahini sauce
  • pineapple rings


  • sandwhiches made on kamut/spelt bread with soy cheese slices and leftover veggie meat and Vegenaise lettuce
  • smoothie


  • Mom brings dinner this day. :D



  • Joe's O's, raisin bran, or granola + rice milk


  • banana and carrot French toast with Earth Balance and maple syrup


    Snack with Movie

  • popcorn with Earth Balance and sea salt
  • sliced apples with peanut butter and raisins on top



  • banana bread
  • any extra fruit we have leftover from the week
  • rice milk


  • Daddy's Best Noodles
  • lettuce salad


  • sesame sticks
  • energy bars
  • water from bottle


  • stuffed green peppers -- leftover brown rice mixed with spaghetti sauce with soy cheese on top
  • sliced raw green peppers

    Posted by flowermama at September 7, 2005 01:28 PM


    My hubby's requirements for meals are simple--it needs to be hot and plentiful. He's become more willing to have non-traditional foods for dinner (like the ones I grew up with!) and I'm more willing to make "traditional" meals that were foreign to me, like pork chops.

    Thankfully the Hot-n-Plentiful request leaves a lot of room free for my planning and discretion. *grin*

    Posted by: TulipGirl at September 11, 2005 10:11 PM

    Jeri, Thanks so much for posting this! I, too, have been working on a menu rotation lately. I'm starting to organize a collection of our family's favorite recipes. I think this will really help! I have them separated by types (pasta, all veggie, bean dishes, etc.) You gave me some good ideas to add to our rotation!!

    Posted by: Jessica at September 13, 2005 07:13 PM

    It sounds like you are very organized when it comes to your family's nutrition. I'm impressed with how much fruits and vegetables are on your menu.

    Posted by: hearttender4 at September 14, 2005 05:49 AM

    Have you used Mollie Katzen's website for brainstorming? I'm always inspired by her. She's more "flexitarian" now, but was vegan for 18+ years.


    Posted by: TulipGirl at October 9, 2005 12:07 PM

    Thanks for sharing that link! I think I'll try some of those recipes. :)

    Posted by: flowermama at October 12, 2005 02:46 AM

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