Organizing Your Weekly Plant-Based Meal Plan

Good afternoon friends!

It’s been a minute since I’ve done a food related post here 😱 I’ve been a little caught up in the busyness of school, work, and deciding if I should run the Chicago Marathon or not over the last few weeks. The good news is, I decided to still run the race despite a few weeks of less than ideal training! Those of you who follow me on Instagram already know this!😜 You can’t run you first marathon if you don’t start the race!😉

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During these busy days of marathon training, school, and beyond, it is so important to eat healthy and often. When I get busy or stressed, I tend to under eat, which is the opposite of a lot of people and not ideal for running some serious miles.😩 What has been key for me overcoming this over the last few weeks is planning my meals (especially lunch) ahead of time. It also helps to have most amazing husband, who makes me cashew butter and jam sandwiches on especially busy mornings to bring to school. I’m lucky, what can I say?!😍

Anyway, imagine my excitement when Meghan Harris of White Rabbit Garage Storage, reached out to me to write a guest post here about meal planning. I thought that it was perfect timing, as I am personally working on being better about meal planning!

So, without first ado, here is the first ever guest post on Black Bean Queen! 🙂

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Eating a plant-based diet is not only healthier for you but also makes you feel better and have more energy throughout the day. However, organizing and creating a meal plan to follow can be tedious and daunting. Without a solid plan in place, it is easy to fall back into old habits and to slip up more often than you’d like. Below are 3 tips to help you organize your weekly meal plan and a sample plant-based meal plan for you to try.

Look Through Your Pantry

Go through your pantry, freezer, and refrigerator to get a solid idea of what foods you have to cook with already. Starting with foods you have previously purchased allows you to not only save money, but also time when shopping. You’ll also waste less food.

Going through your pantry will give you a sense for what foods you typically eat and help you remember which ones you didn’t like when you tried them. You will also be able to free up more space and organize the shelves, so you can look through your food storage easier in the future. If you have any food that you don’t like, and it hasn’t yet expired, donate it to your local food pantry.

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Find a Place to Keep Recipes

If you prefer written recipes you will want to find a place in your kitchen that won’t get ruined by spilled oil and is easily within reach. Consider finding recipe organizers at Target or on Amazon.

If you prefer online recipes keep a file on your computer or phone to organize different websites, you have found with recipes. You can use a word doc, detailed Pinterest board, or Google files to do so. Make sure this is accessible from several devices in case one is misplaced or broken.

Choose Meals with Familiar Ingredients

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 Meal planning will help you feel less stressed during the week, so you can avoid spending money on unnecessary food purchases. However, if you are shopping for items you primarily are unfamiliar with you won’t use them either.

If you shop for black beans often, you know when they are a good deal and when you should use a different kind of bean. If you use quinoa often, you know exactly how long to cook it for before it becomes soggy. As you become more comfortable with meal planning, add in 1 or 2 new ingredients each week.

As you work on your weekly meal plan, remember that it’s okay to be flexible and that some meals may go awry. You can always pick yourself up and try again the next day!

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BONUS: Here is a simple work week meal plan for you to try!

Day Breakfast Lunch Dinner
Monday Apple Cinnamon Oatmeal Basic Tofu Stir Fry Cauliflower Fried Rice
Tuesday Vegan Waffles with Blueberry Sauce Creamy One Pot Pasta Pasta Bean Casserole
Wednesday Peanut butter and dark chocolate oatmeal Squacos Greek Goddess Bowl
Thursday Apple Buckwheat Pancakes with Coconut Caramel Apples Tomato and White Bean Salad

 

Black Bean and Quinoa Taco Bowls
Friday Peanut Butter Banana Oatmeal Vegan Macaroni and Cheese Hummus Pizza with Veggies

This post was written by Meghan Harris at White Rabbit Garage Storage. She enjoys hiking, playing card games, and spending time with her family.

What other tips do you have to organize your weekly meal plan?

 

Plants are cool #2: Basic Tofu Stir Fry recipe

Good afternoon! This is the 1st Saturday I have gotten off of work early in months, so I decided it was time to finally share another plant-based recipe! Today I am sharing a staple recipe in my apartment: basic tofu stir fry. My husband and I eat this at least one a week, if not more often 😛 That’s how much we love it! And it’s easy to prepare, easy to customize, and easy to clean-up,

I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes and who, knows?! Maybe you too will agree that plants are cool! 😉

Basic Tofu Stir Fry recipe

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Yield: 2-3 servings

Ingredients

1 bag of frozen stir fry vegetables OR slice up your favorite fresh vegetables (I recommend peppers, broccoli, onion, mushroom, carrots, celery, and baby corn)

Organic extra or super firm tofu (I recommend Trader Joe’s or 365 by Whole Foods)

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

Dried ginger (we never measure :P, but I’d put at least a teaspoon or two)

Tamari sauce to taste (at least a tablespoon)

Optional: red pepper flakes, pumpkin seeds, sunflower seeds, and/or nutritional yeast. 

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the vegetables if you aren’t using frozen.

4. Press your tofu. We invested in a tofu press because it significantly cuts down on the time of the recipe.  (Here’s some methods to press tofu if you don’t have a press).

5. After pressing your tofu, slice into bite-sized cubes.

6. Add the Grapeseed or Avocado oil to a sauté pan or a Wok and then add the cubed tofu.

7. Sauté the tofu on medium- high for about 5-10 minutes or until the cubes start to brown.

8. Add the fresh, sliced veggies or the frozen stir fry veggies and continue to sauté until everything is cooked thoroughly .

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

10. Once the tofu stir fry is cooked throughly, serve atop the cooked grains and add your desired mix-ins. My favorite mix in is pumpkin seeds and my husband loves red pepper flakes.  🙂

If you make my basic tofu stir fry recipe, I’d love to see your creation! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of basic tofu stir fry on my social media channels!

 

Plants are cool #1: “Squacos” recipe

Good afternoon! 🙂 As promised many, many months ago, I am finally sharing my butternut squash taco recipe, AKA “squacos”!🌮 I am sharing this as a part of my new recipe series called “plants are cool”. Because duh, plants are amazing! And because we should all be eating a lot more of them! I’m here to show you that cooking with plants can be cheap, easy, versatile, and fun! I know I am biased because I am plant based…but please be open minded, maybe try a few plant recipes this month, and who, knows?! Maybe you too will agree that plants are cool! 😉

Of course, today’s recipe has black beans, because I have not been living up to my namesake!😱 This is a very basic recipe that lends itself to dressing up with different toppings and serving options, because that is half the fun with taco recipes! So, without further ado let’s make some “squacos”! 😋

“Squacos”

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Yield: 2-3 servings

Ingredients

1 bag of frozen butternut squash or 1 whole butternut squash

Grapeseed or Avocado Oil (for sautéing) 

1 cup rice or grains of your choice (I used 365 by Whole Foods Organic Super Grains, but other options I’ve used include brown rice, jasmine rice, and quinoa)

1 can of black beans drained and rinsed

Cumin (we never measure :P, but I’d put at least a teaspoon or two)

Cinnamon

Himalayan sea salt (to taste)

Optional: avocado, tomato, cilantro, shredded lettuce, red pepper flakes, salsa, pico de gallo, guacamole, cheese (regular or non-dairy), and/or sour cream (if you aren’t vegan)

1. Measure and rinse your grain of choice in a mesh sieve.

2. After rinsing, prepare your grain of choice according to the package directions.

3. Chop the butternut squash if you aren’t using frozen.

4. Add the Grapeseed or Avocado oil to a sauté pan and add the chopped fresh or the chopped frozen butternut squash.

5. Sauté the butternut squash on medium high for about 5 minutes or until warmed.

6. Add the cinnamon and cumin to the butternut squash and make sure everything gets thoroughly mixed.

7. Add the drained and rinsed black beans to the butternut squash mixture.

8. Check the grains and if they are cooked, turn off of the stove top and fluff them.

9. Sauté the black bean and butternut squash mixture for another couple of minutes.

10. Serve on tortillas or make a taco bowl. Be sure to add in any of the fun extras listed above! The optional mix-ins add flavor and depth if you eat these on a weekly basis like my husband and I do! My personal favorite is making a taco bowl with salsa and other veggies and then using tortilla chips as scoops. 🙂

If you make “squacos”, I’d love to see your creations! E-mail me or share on social media ( InstagramFacebook, or Twitter), but make sure to tag me! I’d be happy to feature your version of “squacos” on my social media channels!