When I meal plan I am conscious of the environment and use recipes with the same ingredients but are packed with different flavors. This way I am able to cut back on waste and ensure that everything we purchase is used up entirely. This meal plan is enough to feed a family of two for dinner + enough for next day lunch left overs for 5 days. I have provided all of the links to the original recipes, step by step instructions, and a grocery list for ease. This week's collection features two vegan meals, one vegetarian, one shrimp and one chicken. This meal plan's menu items range from 20-40 minutes to prepare.
Raw Spicy Zoodle Bowl | The Glowing Fridge
Grilled Beets with Goat Cheese and Cilantro Quinoa | In The LIttle Red House
Corn Chowder with Pumpkin Seeds | Inspired By Rawmazing
Spicy Asian Salad | Purpose to Nourish Original
Chipotle Shrimp Tacos | Heather Christo
scroll down to see step by step instructions for each meal
Download ingredients list HERE
Let's Go Shopping!
• 1 large zucchini, spiralized or peeled
• 4 large carrots, spiralized or peeled
• 1 red or green bell pepper
• 1 large purple cabbage
• 1 large green cabbage
• 1 small bunch of rainbow chard
• 7 C fresh or frozen corn
• ½ C celery
• 1 bunch cilantro
• 1 large tomato
• 4 avocados
• 4 large beets (any color)
• 1 lemon
• 3 limes
• 1 ½ inch ginger
• 1 jalapeño
• pico de gaillo (optional) (skip for low fod map)
SPICES & CONDIMENTS
• 2 C chicken/veggie stock/broth
• 1 C pumpkin seeds
• sesame seeds
• 2 C almond milk
• 2 TSP smoked paprika
• 2 TSP cayenne powder
• 2 ½ TBS Tamari (or your favorite soy sauce)
• 1 TBS chile oil
• 1 TBS rice vinegar
• 2 teaspoons maple syrup (if you want your avocado dressing sweet. We opt out of this)
• ½TBS coconut oil
• ½ TSP – 1 TBS chipotle chili powder
• 1-2 TSP chili powder
• 2 TSP sesame oil
• 2 TSP vegetable oil
• Your favorite hot sauce (optional)
• 1-1 ½ lb. boneless, skinless chicken thighs or breasts
• 16-21 raw cleaned shrimp
• 1 ½ C quinoa
• 1 pkg raw sprouted corn tortillas (or your favorite corn tortillas)
(omit if these two items bother you / lowfod map, recipes are still great w/o them)
• 2-4 TBS goat cheese
• 1/3 C lactose-free sour cream
RAW ZOODLE BOWL
From The Glowing Fridge
1 large zucchini, spiralized or peeled
2 large carrots, spiralized or peeled
1 red or green bell pepper, sliced thin
2 C purple cabbage, chopped into small strips (save the other half for the Asian Salad)
1 C fresh corn (optional)
½ C celery, chopped small
¼ C fresh cilantro, chopped
2-3 TBS sesame seeds
1-inch piece of fresh ginger
½ of jalapeno (save the other half for the Asian Salad)
½ of an avocado
fresh juice from 1 lime
¼ - ⅓ C of water, depending on how thick/thin you prefer your dressing)
2 TSP maple syrup (or your favorite sweetener)
½ TSP raw, unrefined, organic coconut oil
¼ TSP fine-grain sea salt
pepper, to taste
Optional add-ins: cashews, peanuts, edamame, green onions, hemp hearts or another protein of choice
1: Rinse all of your veggies
2: Spiralize / peel zucchini and carrots.
3: Chop cabbages, cilantro, celery and bell pepper
4: Add the red pepper, purple cabbage, corn, celery, cilantro and sesame seeds to a large bowl along with and toss.
5: Make the dressing: Combine all of the dressing ingredients, add to a blender and blend until smooth.
5: To serve: Divide salad into 4 portions, add dressing to the two that you're having for dinner and toss well. Add dressing to a small to go container for your left over servings.
*If you loved this recipe head on over to The Glowing Fridge for more delicious recipes. Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.
4 large beets (any color)
2-4 TBS goat cheese
1 ½ C quinoa
2 C chicken/veggie stock/broth (or water, but your dish will have much more flavor with chicken stock)
large handful of chopped cilantro
juice of one lime
salt and pepper
1: Cook your quinoa: Add 1 ½ C quinoa and 2 C chicken stock/broth to a sauce pan and bring to a boil. Once boiling, lower temp to low and cover. Let simmer until all of the liquid is absorbed and fluff with a fork before serving.
2: While quinoa is cooking, rinse beets & cilantro. Chop cilantro and slice beets ¼ - ½ inch thick. You dont want them too thin, you dont want them to turn into beet chips when cooking.
3: Heat a frying pan with about half tablespoon with oil. When oil is hot, add the beets, they will sizzle. Flip only once. Grill until your desired texture. Ideal for me is crispy on the outside but soft on the inside.
4: When beets have finished cooking, split beets into 4 sections in pan and prepare to serve.
5: Serve beets on top of a bed of quinoa. Top with goat cheese crumbles, cilantro, lime juice and a sprinkle of salt and pepper
*If you loved this recipe head on over to In The LIttle Red House for more delicious recipes. Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.
CORN CHOWDER W/ A KICK!
6 C fresh or frozen corn
1 large tomato
2 C almond milk
2 TSP smoked paprika
2 TSP cayenne powder
1 C pumpkin seeds, or more if you like
1-2 C water
salt & pepper
1: Prepare corn. By either cooking fresh and removing from the cob or cooking frozen and straining.
2: While corn is cooking rinse and chop tomato. Slice one avocado
3: Take 4 cups of cooked corn and add to a blender with 2 cups of almond milk and pulse a few times
4: Add paprika and cayenne powder to blender with corn and blend until smooth
5: Add 1-2 C water (depending on how thick you like your soup) to the pan that has your left over corn in it and heat to medium
6: Add half of sliced tomato to blender and pulse a few times to incorporate tomato, your blend should be smooth other than a few random pieces of tomato.
7: Add everything in the blender to the pan with water and corn and stir to combine. Turn up the heat and as soon as you see it start to simmer remove from heat and serve.
7: Laddle soup into two bowls, leaving enough for two servings in the pan. Top bowls with a couple of tomato chunks and half an avocado each bowl. Sprinkle with pumpkin seeds and salt and pepper.
Purpose to Nourish TIP: Do not combine avocados and soup for lunch portion until ready to eat the next day. If youre cutting your avocados the night prior squeeze lemon or lime juice on top to keep it from going brown.
*If you loved this recipe head on over to Rawmazing for more amazing raw meals! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.
SPICY ASIAN CHICKEN SALAD
Purpose to Nourish Original
1-1 ½ lb. boneless, skinless chicken thighs or breasts
½ purple cabbage
¾ green cabbage (save the rest of your cabbage for Chipotle Tacos)
½ inch fresh ginger
1 TBS chili oil (or more if you'd like more spice)
2 ½ TBS Tamari (or your favorite soy sauce)
1 TBS rice vinegar
1 TBS sesame oil
3 rainbow chard leafs
handfull of cilantro
1: Cook chicken: Add ½ tablespoon of olive oil to a frying pan and heat to medium-high. When oil is hot add chicken and sprinkle salt & pepper. Let cook until chicken is cooked through.
2: While chicken is cooking prepare the salad by chopping cabbages, rainbow chard(stem removed), jalapeño and cilantro. Add to a large bowl and stir to combine.
3: Create dressing: Add tamari, juice of one lime, chile oil, rice vinegar to a small bowl. Grate ginger on top of bowl and add 1 TBS of cilantro. Stir to combine. Taste your dressing, do you like it more spicy? Add additional chili oil. More tart? Add more lime. More salty, more soy sauce. If the flavor is too strong add a tiny bit of water and olive oil. But dressing in the fridge when reached the desired taste.
4: When chicken is done cooking remove from pan and add to a bowl. Take two forks and begin to pull in opposite directions to shred chicken. When chicken is completely shredded add to the salad bowl and stir to combine.
5: To serve: Add salad to bowls and top with cilantro and dressing.
CHIPOTLE SHRIMP TACOS
From Heather Christo
⅓ C lactose free sour cream (if not using this, top with avocado instead)
1 TBS lime juice
½ TSP chipotle chili powder
salt to taste
½ lb shrimp (16-21 depending on how many shrimp you use per taco, we like 3-4)
½ TSP – 1 TBS chipotle chili powder
1-2 TSP chili powder
1 TSP kosher salt
½ C vegetable oil
i pkg raw sprouted corn tortillas (or your favorite corn tortillas)
finely shredded cabbage
pico de gaillo (optional)
1: Create Chipolte Lime Creama: In a small bowl whisk together the sour cream, lime juice and chipotle chili powder (start with ½ TSP and add more as you go depending on how spicy you like it). Season to taste with kosher salt. Refrigerate until ready to use.
2: Flavor the shrimp: Add 1-2 TSP chipotle chili powder, 1-2 TSP chili powder and 1 TSP salt to a small bowl and stir to combine. Add peeled and de-veined shrimp to a ziplock bag toss the spice mixture in the bag and combine. Toss in the fridge to marinate for 20-30mins.
3: Cook the shrimp: Add 1-2 TBS vegetable oil to a large non-stick pan and bring it to medium heat. Add the shrimp and cook until just opaque, flipping once for about 3 minutes (1.5 min on each side). Remove from heat right away.
4: Cook tortillas: Add vegetable oil to a large non-stick pan and bring it to medium-high heat. You want enough oil that it covers the pan with about ¼ depth. Once the oil looks wavy add one tortilla it will sizzle. Using tongs, flip after about 10 seconds, after another ten seconds fold over half of the tortilla to make a taco shape. Hold it that way for 10 more seconds then flip and do the same thing on the other side. Remove from pan and place on a plate lined with paper towels to absorb excess oil. Repeat for each tortilla.
5: To serve: Add cabbage and shrimp to each shell. Add Chipotle Lime Creama on top. Then add additional toppings if desired: pico, lime, avocado, cheese, hot sauce
*If you loved this recipe head on over to Heather Christo for more amazing meals! Please note this recipe was edited to give you my take on it and describe what has worked best with my experiences and dietary needs.