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?

 

Simple Sunday #1: Pecan roasted brussel sprouts

Brussel sprouts. You either love them or hate them. In fact, I read somewhere recently that they are the most hated vegetable in the USA. Luckily, I am a brussel sprout lover.  I credit that to my boyfriend who made me try them a few months ago…Yes, it took me 22 years to try them, but I turned out okay! 😛 You will never know if you are a hater or not unless you try them.

Anyway, we made gnocchi for dinner tonight and felt like trying something new for our vegetable side dish. And voilà! Pecan roasted brussel sprouts were born.  This recipe was adapted from several different recipes so it is not exact. It is super simple though! It is perfect for when you want a quick side dish that is a little fancier than regular steamed vegetables. Also, brussel sprouts are wonderful for your body. Chock full of iron, protein, potassium, and antioxidants, but you didn’t need me to tell you that. 😛 So for my first ever Simple Sunday here is a quick and easy side dish recipe. Enjoy. 🙂

Pecan roasted brussel sprouts

ingredients

16 oz. frozen or fresh brussel sprouts

1 Tablespoon or so of olive oil

pinch of salt

pinch of pepper

pinch of garlic

handful of chopped pecans

1. Preheat the oven to 400 degrees and grease a baking sheet with cooking spray .

2. Pour the 16 oz. of frozen or fresh brussel sprouts into a bowl.

3. Add the tablespoon of olive oil and coat all the sprouts.

4. Add a pinch of salt, pepper, and garlic. Mix .

5. Add the chopped pecans and pour the mixture onto the greased baking sheet.

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6. Bake the brussel sprouts 20-25 minutes or so until slightly browned. Turn the sprouts at least once during cooking.

7. Serve and enjoy. 🙂

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Do you like brussel sprouts? Why or why not? If so, what is your favorite way to eat them?

Rice, veggie, and bean bowls & Monday motivation

Hello friends, I’m back! I hope you all had a lovely labor day, week, and weekend. Sorry for the 1.5 week hiatus- school, studying, and more hours than I anticipated at my part time job have been keeping me busy, but regardless that’s no excuse. I’ll TRY to update this blog at least once a week from now on! 🙂

Today, I wanted to share my  go-to quick week night dinner (or lunch) recipes. As many vegetarians already know, convenience food is OFTEN tailored to meat eaters. And yes, I know this is not completely true as there are veggie burgers, chickenless nuggets, faux hot dogs, and microwave vegetarian meals. Yet, just like their meat counterparts, vegetarian convenience food CAN high in sodium, calories, fat, and somewhat low in nutrients. Also, vegetarian microwave or convenience meals tend to be pricier than meat based convenience meals. So what’s a hungry vegetarian student who is trying to balance a part time job, attend class, be a part of school activities, and study all the bones in the human body to do? Okay, okay that last part about the human bones is specific to my nutrition course work, but you all get the picture. 😛

During the week busy and hungry vegetarian students need nutrient dense, healthy, quick, and budget friendly options for dinner so they do not turn to veggie convenience food all the time. Considering black beans are one of my favorite foods I hope it comes as no surprise that I used black beans in this recipe I am sharing with all of you. You could definitely use other types of beans you just may need to use different spices than I used then.

Now as a forewarning, the following recipe I am sharing is not super glamorous and may even be bland in some of your options. I personally love turmeric and garlic powder together, but feel free to substitute any spices you’d like. As a side note, toping with salsa and/or using cilantro are also both wonderful additions to this recipe! Benefits of this recipe: It is quick to prepare, easy to make for yourself or a few people, a complete protein, high in fiber, and the vitamin C in the peppers should help you absorb the plant based iron in the black beans more efficiently.

Rice, veggie, and bean bowls

ingredients:

1/3-1/2 can of black beans (or any canned beans you like)

1/2 cup-3/4 cup frozen sweet peppers or frozen mixed veggies

1/2 cup jasmine rice (or any kind of rice)

turmeric & garlic powder (or any herbs or spices you want)

optional: whole wheat wraps

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1. Rinse the jasmine rice using a mesh sieve. Then, cook the rice according the package directions.

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2.  While the rice is cooking, microwave the desired amount of peppers or mixed veggies with a tablespoon of water and covered with plastic wrap or using a covered microwave safe dish.

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3. Also while the rice is cooking, rinse the 1/3 can- 1.2 can of black beans and then cook in the microwave for approximately 3 minutes or on the stovetop, also covered. Store the remaining black beans in an airtight container in the refrigerator.

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4. Once everything is thoroughly heated/cooked mix the rice, black beans, and veggies together in a bowl.

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5.  Add the turmeric and garlic or any spices you want. Sometimes I also eat this mixture in a whole wheat wrap topped with salsa for a bit of a heartier meal. Both the bowl and wrap are delicious and quick options so give them a try! 🙂

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P.S. Here’s some very late Monday motivation. Use it to motivate you for tomorrow morning’s run (or tonight for those of you who are evening/night runners). I went on a lovely run this morning and while it was extremely hard to get out of bed early after working Sunday night I was so glad I did! I’ve been trying to keep up with morning runs so I do not use work or studying as excuses to prevent me from running later in the day.

I  got up, ran, and finished all before 8 am and  had plenty of time to eat and shower before for my 45 minute commute to my 11 am class! I love how morning runs make me feel, what about you guys? Today’s motivation is one of those “reasons why I run posts” and this one seemed especially fitting.  🙂

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What is your go-to quick and easy vegetarian weekday meal (or meatless Monday meal for those non vegetarians out there)?