FOOD : my meal plan for the week

i’ve been taking so long to do this, but finally here it is – a vegan weekly meal plan, with healthy and cheap recipe ideas !
i know some of you have been requesting this for ages, so i hope this is at all helpful for those of you feeling like you’re in a recipe rut.

i’m keeping it simple – good, healthy, tasty food. with simple, inexpensive ingredients. here we go.

MONDAY – THURSDAY

most weeks, we eat just about the same things from monday to thursday. we make a huge batch of something to have for lunch, and quick and easy dishes for breakfast and dinner. and of course we do a bunch of snacking throughout the day.

breakfast
turmeric apple porridge with frozen berries, raisins, and cinnamon. water and a B12 pill.

lunch
this week we’re having a spicy lentil soup, with tons of root veggies and cabbage for lunch. it’s just a soupier version of the dhal recipe i shared the other week. so filling and satisfying, without making you feel heavy or sluggish. with that we’ll have some raw veggies and maybe a fruit. i’ve made a fresh batch of sauerkraut that will be ready to eat tomorrow, so we’ll add that to our lunch.

dinner
it might sound boring, but most week nights we’ll have nice cream, or smoothie bowls ( variations of this recipe ). but the thing is, when you get into it, you really start to crave it real bad. so i’m always looking forward to a nice smoothie / nice cream bowl on week nights. especially since we top our bowls with lots of fresh fruit and my crunchy granola !

snacks
i have a lot of tea throughout the day. usually 3-4 cups daily. i like black tea in the morning ( i tend to have earl grey since that’s david’s fav ), then move on to green ( sencha, genmaicha, jasmin ). my new obsession is ginger tea. i just cut thin strips of fresh ginger and pour over hot water. yum !

other stuff we fill up on between meals are carrots, pears, apples, dates, nut butter, bananas, rice cakes, granola.
yesterday i made my gluten-free crisp bread which is like a delicious snack, so we will have that with mustard or tahini and veggies as a late night snack this week with our evening tea.

FRIDAY

breakfast
porridge again !

lunch
smoothie bowl.

dinner
since both me and david work from home, and work almost everyday, we’ve been having difficulties signalling to our brains that it’s the weekend. so we’ve made fridays into special cozy nights. every friday, if we don’t have other plans, we pick a south east asian country ( usually south korea, japan, or taiwan ), since those are on the top of our list of places we want to visit. when we’ve chosen a country, we cook something inspired by that food culture, and watch a movie from the region.

this week i want to try make making a vegan version of pho chua ( hot and sour vietnamese noodle soup ), so let’s see if we can find a vietnamese movie to watch. let me know if you have any suggestions.

snacks
before we prepare dinner on fridays, we like having an after work drink to ease into the weekend. it might be a glass of wine, but more often we like making it non-alcoholic. a new favourite is adding frozen berries to sparkling water and a splash of apple cider vinegar. so refreshing !
with that we’ll probably have some fresh fruit, roasted chickpeas or something else that’s salty.

SATURDAY

saturdays are our go out and try something new day. we don’t have any plans for saturday yet, but we might go out for dinner.

since it’s the weekend we like having something more fun for breakfast. we’ll pretend it’s sunday already, and film another episode of our sunday breakfast with the mustards series, so i’m going to think of something delicious.

we’re having another film shoot after breakfast, so we usually have leftovers or something easy for lunch.

breakfast
i’m in the mood for fruit salad with nuts, but we’ll see what happens.

lunch
leftover soup from friday dinner if we have any. otherwise we’ll wing it !

dinner
we might go out. i just now got 2 great tips for vegan-friendly berlin restaurants ( one japanese, and one chinese ) from a reader, so we might try one of those. otherwise we’ll cook something nice at home.

snacks
at night after dinner, we might have a few pieces of some nice chocolate, or david might even make me some little raw dessert if i’m lucky. saturdays are good snack days, we treat ourselves a little.

SUNDAY

breakfast
the same as on saturday i’m thinking. something a bit weekend special.

lunch
if we have time this week, we’ll go try a new place to exercise. maybe a pilates studio or something. after that we’ll go have a light brunch or a smoothie. there’s a few places around where we live that we want to try.

dinner
i want to make some healthy hearty rice or grain bowls for dinner. here’s some inspiration !

snacks
we’ll have an afternoon drink, with some yummy snacks with it. if we have crisp bread left, we’ll probably have that with some spread, and maybe get some grapes or pears as well. depending on how full we are after them bowls, we’ll have something sweet for dessert. chocolate nice cream or peanut butter filled dates perhaps.

that’s what i can think of. it’s going to be good week food wise, i can tell !

here’s what the sauerkraut looks like when you mix white and purple cabbage. pretty huh ?

what are your food plans this week ?

and let me know if you found this interesting or helpful at all !
i can make more of these weekly meal plans if you want.

love // jenny

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