Simple Sample Vegan/Clean Eating Meal Plan & Grocery List

After repeated requests, here is my "Simple Sample Menu Plan".  Keep in mind, it's just an idea: I DO NOT plan out my entire week like this every week (I'm so not that organized), but these meals are my weekly "Go-To" meals.  I've included a sample grocery list after the menu plan.

Also, I eat as many fresh fruits and veggies daily as I want.  I ate 4 apples one day last week...
Disclaimer-- I'm not a nutritionist, although in this age of teaching & education, I kind of wish I were!

Day 5 Dinner

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6
Early Morning	Coffee & Banana	Coffee & banana	Coffee & banana	Coffee & banana	Coffee & banana	Coffee & banana
Mid morning	Oatmeal with walnuts and honey	3 Homemade two ingredient cookies- oatmeal and bananas (I also put in pecans and cranberries)	Oatmeal with walnuts and honey	Odwalla Bar/ Honey and Oats Bar	Oatmeal with walnuts and honey	Fiber One Nutty Clusters and Almonds with Almond Milk
Lunch	V-8 Juice Whole Avocado Hummus & peppers/carrots/ celery Pear	Water Pita with Hummus, Lettuce, cucumbers, etc veggies	V-8 Juice Whole Avocado Hummus & peppers/carrots/ celery Pear	Water Peanut Butter and Jelly Sandwich Blueberries	V-8 Juice Whole Avocado Hummus & peppers/carrots/ celery Pear	Water Peanut Butter and Jelly Sandwich Blueberries
Snack	¼ cup pecans and Apple Bottle of Water	Veggie Straws Apple Orange Juice	Apple 70% Dark Chocolate Water	Apples Pecans Orange Juice	Apple Oats and Honey Bar Bottle of water	Pickle Veggie Straws Orange Juice
Dinner:	“Stir Fry” Mushrooms Frozen peas Broccoli Carrots Brown Rice Bottle of Water and/or Orange Juice	Spaghetti Ciabatta bread Beets & Green beans Bottle of Water and/or Orange Juice	Baked Asparagus Butternut Squash Quinoa (served hot or you can premake and chill: with cranberries, sliced   celery, pecans, oranges (diced) a sprinkle of brown sugar if you’d like and some balsamic or fresh squeezed orange and lime slices for juice) Bottle of Water and/or Orange Juice	“Taco Night” Bake your own pita chips Veggie Ground for the “beef” Lettuce Tomatoes Whatever other veggies you like Salsa *If you are using sour cream, try yogurt instead Bottle of Water and/or Orange Juice	Baked Balsamic Portabello Mushroom on Ciabatta Bread (with vegenaise) Farro or Brown Rice Sweet Potatoes Squash &Peas Bottle of Water and/or Orange Juice	Pizza Add as many veggies as you want *no cheese* although you can buy vegan ‘cheese’ at Hannaford Bottle of Water and/or Orange Juice

My Vegan/Healthy Eating Grocery List:

Buy Fresh and Local/Organic When Possible… Avoid Can, get frozen instead

Fruits & Veggies (I buy a variety of these every week)

Avocado (3-4)

Portobello Mushrooms (3 caps)

Mushrooms

Peppers (night shades are best)

Zucchini

Asparagus

Sweet Potatoes

Beets

Onion (I choose red or sweet Vidalia)

Squash

Garlic

Apples

Oranges

Bananas

Blueberries/Strawberries

Cucumber

Carrots

Celery

Frozen Peas, green beans, broccoli, cauliflower, spinach +

Limes (slice and put in water)

Breads & Grains

Artisan All Natural Alexia Ciabatta Bread (Frozen food section)

Farro,

Brown/Black Rice,

Quinoa/Red Quinoa

Pita Bread (St. Joseph’s Kosher 60 Cals per pita)

Ronzoni Garden Delight Spaghetti

Fiber One or Great Grains Cereal

Arnold Healthfull 45 Calorie Slice Bread

Oatmeal

Whole Wheat Pizza Dough

Cheerios

Snacks:

Cascadian Farm Organic Crunchy Honey* and Oats

Odwalla Berries Gomega Bars

KIND Plus Bars

Pecans

Walnuts

Cranberries dried

Hummus

Veggie Straws

Claussen Pickles

70% or more dark chocolate

Additional:

Vegenaise for a mayo replacement

Coconut oil

Reduced sodium soy sauce

Balsamic Vinegar

EVOO

Tofu

YVES Veggie Hot dogs

YVES Veggie Ground (like ground beef)

Veggie Meatballs (mostly eggplant)

Organic Marinara Sauce

Drinks:

Spring Water

Orange Juice

Almond Milk

V-8 Juice

Coconut water if you like it is also good

*Honey is not a vegan food.  I still eat honey, but technically, since it is produced by an “animal” it’s not a vegan product.  If you’d like to use an alternate, try Agave Nectar.