Information and Tips for Week Three

Week 3 offers fresh meal ideas without overwhelming your schedule. If cooking every day doesn’t work for you, try batch cooking larger portions of meals like shepherd’s pie or red lentil dahl, which store well and reheat easily. You can also prep versatile ingredients like roasted veggies or rice in advance and mix them into wraps, bowls, or salads throughout the week. These simple strategies help you enjoy variety while minimizing time in the kitchen.

Week 3

Monday

• Breakfast: Breakfast burrito with black beans, roasted sweet potatoes, spinach, and salsa in a whole-grain tortilla.

• Lunch: Roasted veggie quinoa (or rice) bowl with tahini dressing and a sprinkle of pumpkin seeds.

• Dinner: Vegan shepherd’s pie with lentils, mixed veggies, and mashed potatoes on top.

Tuesday

• Breakfast: Smoothie with frozen mango, almond milk, spinach, and a scoop of plant-based protein powder.

• Lunch: Grilled veggie panini with hummus, roasted zucchini, bell peppers, and spinach on whole-grain bread.

• Dinner: Red lentil dahl with coconut milk, turmeric, and cumin, served with jasmine rice.

Wednesday

• Breakfast: Peanut butter banana toast on whole-grain bread with a drizzle of maple syrup.

• Lunch: Air-fried falafel in pita bread with shredded lettuce, cucumber, and vegan tzatziki sauce.

• Dinner: Vegan stir-fry with tofu (or tempeh), snap peas, carrots, and a ginger soy sauce over rice noodles.

Thursday

• Breakfast: Avocado toast on whole-grain bread with a sprinkle of nutritional yeast and red pepper flakes.

• Lunch: Vegan taco salad with black beans, corn, avocado, salsa, and tortilla strips.

• Dinner: Air-fried stuffed bell peppers filled with quinoa (or rice), black beans, diced tomatoes, and seasonings.

Friday

• Breakfast: Vegan blueberry muffins with a side of almond milk.

• Lunch: Leftover red lentil dahl with rice and steamed broccoli.

• Dinner: Veggie-packed vegan pizza with marinara, spinach, mushrooms, and bell peppers on a whole-grain crust.

Saturday

• Breakfast: Sweet potato hash with black beans, diced bell peppers, and onions.

• Lunch: Chickpea and avocado salad served with whole-grain crackers or over greens.

• Dinner: Vegan sloppy joes made with lentils, served on whole-grain buns with a side of air-fried sweet potato fries.

Sunday

• Breakfast: Pancakes made with plant-based milk, topped with fresh strawberries and a drizzle of maple syrup.

• Lunch: Leftover vegan pizza with a side salad.

• Dinner: Minestrone soup with kidney beans, pasta, and fresh veggies, served with whole-grain bread.