Plant-based grocery list and meal plan

I just came up with this list for a friend who is on a plant strong low sodium diet and is eating a unprocessed plant-based diet. I know there are a lot of ways to make this taste better but this was also made for someone with the lowest income that is possible and still be able to reside in NYC. He is also brand new to cooking so I didn’t want to burden him with too many new ingredients and new sauces. What a lot of people do not realize especially veg heads is that natural whole plant fruits and vegetables can be foreign to most humans. The other shocking fact to some is that if you are a smart shopper you can eat all of these foods while on food stamps or below the poverty line.

Shopping list for one person for one week worth of groceries

14Vegetables

Some things to remember is to buy dark leafy greens for iron to fight anemia

veggies to get are

broccoli,

kale,

mustard greens,

Swiss chard,

cucumbers,

carrots, radishes, tomatoes,artichokes,cauliflower,

Brussels sprout,eggplant, mushrooms, salad greens,

sweet potatoes onions, corn,(roasting potatoes)

 

14Fruits Go to the market and try fruits in season they are cheaper some fruits to get are Apples, Melons, Bananas, berries, plums, apricots, nectarines, oranges, limes, lemons,

There are many more fruits and vegetables, buy and eat as many as you would like they are all good for you.

Oats and grains

Old fashioned oats for oatmeal

Bread should say 100%whole wheat if it doesn’t do not eat it.

Brown rice, quinoa

Brown rice pasta or 100%whole wheat pasta

Proteins

Quinoa, Lentils, Beans, black, pinto, kidney all beans are good for you, hummus

Almond milk, soy milk, coconut milk,

Protein is in everything as long as you are eating whole plant based foods you are getting protein here are some examples Watercress 84%, Mushrooms 56%, Spinach 50%, Sprouts 35+

  • Kidney Beans 58%, Navy Beans 37%, Soybeans 35% Wheat Germ 26%, Rye 18%, Oatmeal 17%, Pumpkin Seeds 18%, Sunflower Seeds 16%, Cantaloupes 10%, Peaches 9%, Oranges 8%

 

Sauces and condiments

Most are very high in sodium and corn syrup/sugar read the labels

Spaghetti sauce, low sodium soy sauce, mustard, salt and pepper, hot sauce, apple cider vinegar, lime and lemon, balsamic vinegar, nutritional yeast, ketchup

 

Breakfast

-Cereal/oatmeal with fruit almond milk add some ground flax seed

-breakfast smoothie 1 cup of spinach, almond milk, berries, banana, tablespoon of ground flax seed

Lunch

-Biggest salad of your life Start with a bed of kale & spinach, throw on other veggies such as carrots, mushrooms, cauliflower, snow peas, green beans, tomatoes … then some beans, nuts and/or seeds … top with avocado.  For sauce braggs aminos, lemon juice, apple cider vinegar

-Kale salad chopped with cut up apples, berries, and squeezed lemon

-garden salad spinach, tomatoes, cucumber and carrots

Snacks

-Cut fruit

– veggies dipped in hummus

-blended frozen banana or fruit for a sorbet/ice cream only if you make it

Dinner

all options below need to include a large portion of dark leafy greens

Burritos, with kale

Spaghetti, with chopped kale or spinach in the sauce

– Quinoa/brown rice and veggies (mushrooms, onions, corn, peas, cabbage)

– Rice and beans with corn and onions kale and hot sauce

-pizza toast whole wheat bread, tortilla or baked potato put spaghetti sauce and cooked spinach on top and add cooked veggies like onions, olives, eggplant, squash, broccoli

-Tofu/mashed potatoes cut and boil potatoes until soft cut or smoosh with a fork add fresh chopped dill and nutrional yeast or a pinch of salt add some green peas to top it off. Cut tofu drain water and heat in a pan add sauce of choice and eat with potatoes

– Stir fry cook rice and in another pot cook vegetables combine ingredients and maybe some tofu add low sodium soy sauce and eat

I also encourage making large batches and freezing in Ziploc bags here are some that I made for him.

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Chia drink to replace your morning coffee

chia Now I know you are thinking that  there is no way this could replace your morning cup of Joe but for a large majority of people we thought nothing could replace our fried chicken, barbecue, ice cream and cheese so let’s try it. This is not the master cleanse and this is not for detoxing it is an electrolyte, simple & complex carb (slow digesting/longer fuel) sweet and tangy drink. Chia seeds sitting in any liquid will become chewy like tapioca, this is the complex carb and lime mixed with maple syrup is a nice limeade. The water is cooling and hydrates the body and wakes up the organs. I suggest pure maple syrup over agave due to the difference in which the agave spikes blood sugar and is highly processed even though it is sold as a health item.

If you are still not convinced to make a switch might I add something that has been bothering me about many so-called health nuts. You eat a whole foods diet and make sure everything you eat is organic but then you are drinking alcohol, coffee and or smoking. This is a little ridiculous to promote health and strive to eat the very best things while putting acid and chemicals into your body by means of liquid or smoke. I do not expect people to be perfect but maybe look at how you are living your own life and see if there can be any improvements for your health and well being.

Nude breeze on the beach or Coconut Mango banana smoothie (V)

 

If blenders existed on the night of the last supper Jesus would have requested this beauty. I considered calling it Breast milk of angels or ice bath in the tropics but stuck with nude breeze on the beach. When you take your first sip regardless of being on a tropic island or not you will feel the warm sun on your skin and smell the tropic fruit as a cool breeze cools your bare skin. There are a few ways to make it I will write out the recipe and put the alternative items in parenthesis.

(Vegan) Coconut Mango banana smoothie the last smoothie recipe you will ever need

recipe

1.5 frozen banana (5 soaked dates)

10 soaked cashews (almonds/ almond butter/ more almond milk)

1/2 cup of frozen mango (papaya/ banana/ peaches/ nectarine)

2 cups of  water

1 cup of almond milk

2-3 table-spoon of whole oats this adds a creamy flavor and texture

1 table-spoon of shredded unsweetened coconut flakes blended add some extra on top

always put liquid first and pulverize dry ingredients second and then add frozen items

and add more liquid as needed to blend completely.smoothie

Vegan Punjab Curry with Moraccan carrot salad wraps

Vegan Eggplant Punjab
This looks super fancy I don’t think I can make this, Wrong! It is super easy. The trick is in any situation in the kitchen get water boiling to steam veggies or make rice/ noodles whatever it is that water can slow you down. The next trick is finding premade vegan eggplant Punjab which trader Joes sells. I add onions and green peas to spread serving sizes and add more flavor.

Brown rice tower
Cook the rice whatever kind you like
Jasmine rice always is better with Indian food
while warm scoop it into a mug and pack lightly
flip mug over onto a plate and tap the bottom

Moraccan Carrot Salad wraps
lettuce/kale/large spinach/ lightly steamed cabbage whatever you got
shred carrots
shred cabbage
raisins
cilantro
walnuts
you can add salt and some maple syrup or have plain or add some dressing and mix together
squeeze a lemon