2-Week Meal Plan

Produce

• 3 medium-large bananas
• 3 large dates
• Optional: 1/2 cup chocolate chips
• 1 medium lemon (2 Tbsp juice needed for recipe)

• Mixed nuts/seeds (1/4 cup needed for recipe)
• Raisins or goji berries (1/4 cup needed for recipe)

• 1 head lettuce
• 2 Persian cucumbers
• 1 small onion
• 1 medium tomato
• 1 small package of sprouts

• Hummus

• Whole-grain bread (8 slices or 1 loaf)

• 1 large white onion
• 2 medium carrots
• 2 celery stalks
• 1 bulb garlic (4 cloves needed for recipe)
• 1 small bunch kale or collard greens (2 cups needed for recipe)
• 1 small bunch fresh basil (10 leaves + extra for topping)

• 1¼ cups green or brown lentils
• 1 (28-ounce) can fire-roasted diced tomatoes
• Optional: ¼ cup tomato paste

• Italian seasoning (1 Tbsp needed for recipe)
   

• 1 bag spinach
• 2 medium bananas
• 1 bunch grapes
• 1 Granny Smith apple
• 1 avocado 

• 1 small container spring mix
• 1 small bag shredded cabbage
• 3 medium carrots (or 1 small bag pre-shredded carrots)
• 4 medium lemons (6 Tbsp juice needed for recipe)
• 1 bulb garlic (3 cloves needed for recipe or 1/2 tsp garlic powder)

• 1 lb red-skin potatoes
• 1 bunch asparagus (12 oz needed for recipe)
• 2 medium shallots (⅓ cup sliced needed for recipe)
• 1 small bunch Swiss chard (2 cups torn leaves needed for recipe)
• 1 pint cherry or grape tomatoes (1 cup halved needed for recipe)
• 1 small bunch fresh sage, dill, or parsley (1–2 Tbsp chopped needed for recipe)

• 2 (14–16 oz) packages firm tofu

• Turmeric (1–2 tsp needed for recipe)
• Dry mustard (½ tsp needed for recipe)

• 1 bunch spinach
• 1 small head broccoli (for steaming)

• 1 jar favorite marinara sauce
• 1 package whole grain or bean pasta
• 1 can or container cooked lentils (for mixing into sauce)

• 1 large sweet potato (1 large needed for recipe)
• 2 red radishes or 1 watermelon radish
• 2 medium carrots
• 1 small wedge of red cabbage (1 cup shredded needed for recipe)
• 1 lemon (wedge for squeezing)
• 1 bunch kale (8 leaves needed for recipe)
• Optional: microgreens, amount as desired

• 2 cups cooked brown rice or quinoa
• 1 cup cooked chickpeas or lentils
• ¾ cup sauerkraut or fermented vegetables
• 2 Tbsp sesame seeds or hemp seeds

• 2 oranges
• 1 small container guacamole
• Assorted fresh veggies (e.g., carrots, celery, cucumber; amount as desired)

• Almonds (amount as desired)

• 1 lemon (2 Tbsp juice needed for recipe)
• Optional: 1 banana (for flavor)

• 2 12-oz pkg frozen blueberries (2 cups needed for recipe)

• 1 lime (1 Tbsp juice needed for recipe + wedges for optional topping)
• 1 small bunch fresh cilantro (1 Tbsp snipped + optional topping)
• 1-inch knob fresh ginger (1 tsp grated needed for recipe)
• 1 clove garlic
• 1 cup snow peas
• ½ medium cucumber
• 1 medium carrot (½ cup shredded needed for recipe)
• 2 radishes (2 Tbsp sliced needed for recipe)
• Optional: 1 small bunch green onions (for topping)
• Optional: 1 Thai or jalapeño pepper (for topping)

• ⅔ cup frozen edamame

• 4 oz brown rice vermicelli noodles
• Optional: Crushed peanuts (amount as desired)

• 1 onion
• 2 stalks celery (1 cup coarsely chopped needed for recipe)
• 1 green bell pepper (1 cup coarsely chopped needed for recipe)
• 1 head garlic (6 cloves needed for recipe)
• 1 lemon (could sub red wine vinegar instead)

• Optional for Tofu Crumbles: 1 16 oz. block extra firm tofu

• 1 small can tomato paste (2 Tbsp needed for recipe)
• 1 15-oz can tomato sauce
• 1 15-oz can diced tomatoes
• 3 15-oz cans beans, any variety (but look for no or low-salt)
• 1 bottle vegan Worcestershire sauce (1 Tbsp needed for recipe)

• Dry mustard (1 tsp needed for recipe)
• Cayenne pepper (¼ tsp needed for recipe)
• Optional for Tofu Crumbles: 1 Tbsp soy sauce
• Optional for Tofu Crumbles: 2 Tbsp Nutritional yeast

• 1 small container fresh blueberries (amount as desired)

• Flackers (amount as desired)

• 2 ripe bananas
• 1 small container power greens (kale, spinach & chard blend)

• 1 bag frozen cherries (1 cup needed for recipe)
• 1 bag frozen mango chunks (1 cup needed for recipe)

• 2 limes (2 Tbsp juice + 2 tsp zest needed for recipe)
• 1-inch knob fresh ginger (1 Tbsp grated needed for recipe)
• 1 package bean sprouts (1 cup needed for recipe)
• ½ small head napa cabbage (2 cups shredded needed for recipe)
• ¼ small head red cabbage (1 cup shredded needed for recipe)
• 1 Persian cucumber
• 1 medium carrot (½ cup grated needed for recipe)
• 1 small bunch green onions (4 green onions needed for recipe)
• 1 small bunch fresh basil (¼ cup finely chopped needed for recipe)
• 1 small bunch fresh cilantro (¼ cup finely chopped needed for recipe)
• 1 shallot

• ⅔ cup dry brown rice (2 cups cooked needed for recipe)
• ¼ cup roasted peanuts
• Reduced-sodium tamari or soy sauce (2 Tbsp needed for recipe)
• Optional: Crushed red pepper (pinch needed for recipe)

• 1 small container dates (1 cup chopped needed for recipe)
• 1 small can pumpkin purée (½ cup needed for recipe)

• 1 bag pecans (2 cups lightly chopped needed for recipe)
• 1 bag pumpkin seeds (1 cup needed for recipe)
• Optional: 1 small shaker nutritional yeast (2 Tbsp needed for recipe)

• Pumpkin pie spice (2½ tsp needed for recipe)

• 1 small onion (½ cup finely chopped needed for recipe)
• 1 small tomato (1 cup finely chopped needed for recipe)
• 1 small bunch fresh thyme (2 tsp chopped needed for recipe)
• 1 small bunch fresh oregano (2 tsp chopped needed for recipe)
• 1 small butternut squash (2 cups chopped peeled needed for recipe)
• 1 lemon (2 Tbsp juice + 1 Tbsp zest needed for recipe)
• 1 bag spinach (6 cups packed chopped needed for recipe)
• 6 cloves garlic

• 1 bag dry brown or green lentils (1 cup needed for recipe)

• 3 medium carrots (3 medium-large carrots cut in fourths)
• 3 stalks celery
• 2 medium onions (2.5 medium onions cut in fourths)
• 1 small bunch fresh rosemary (3 long sprigs needed for recipe)
• Optional: 1 lb mushrooms
• 1 small bag walnuts (1 cup raw needed for recipe)

• 1 bag frozen English peas (10 oz needed for recipe)

• 1 bag frozen edamame (20 oz needed for recipe)

• Nutritional yeast (¼ cup needed for recipe)

• Paprika (1 tsp needed for recipe)

• Bread
• Hummus (store-bought or homemade)

• 1 small handful raisins (2 Tbsp needed for recipe)
• 1 small pack dates (⅓ cup chopped needed for recipe)

• 1 small container plain low-fat yogurt (½ cup needed for recipe)

• 1 bag spelt flour (1½ cups needed for recipe)
• 1 bag oat flour (½ cup needed for recipe), or make your own flour from rolled oats

•  Optional: 1 onion

• 2 cups dried black beans 
• ½ cup brown rice
• Optional: 1 can chipotle peppers in adobo sauce (1 tsp needed for recipe)

• 1 bag frozen broccoli

• 1 large onion
• 3 garlic cloves
• 1 large carrot
• 1 celery stalk
• 1 pack Cremini mushrooms (1 cup needed for recipe)

• 1 cup wild rice
• ½ cup raw unsalted cashews

• Dried thyme (2 tsp needed for recipe)
• Herbs de Provence (1 tsp needed for recipe)
• Bay leaf (1 leaf)
• Optional: 1 tsp Nutritional yeast 

• 1 bag Rind dried fruit
•  1 package Brad's zucchini veggie flats

• 1 bag power greens (kale, spinach, & chard)

• 1-3 ripe bananas
• 1 bag frozen mango chunks

• Optional: 1 jalapeño pepper
• 1 lime (2 Tbsp juice needed for recipe)
• 1 red onion (½ cup thinly sliced needed for recipe)
• 1 small container spinach (2 cups shredded needed for recipe)
• 2 mangoes
• 1 avocado
• 1 bunch cilantro (½ cup needed for recipe)

• 1 15 oz can no-salt-added black beans
• 1 pack whole wheat tortillas (4 8- to 9-inch tortillas needed for recipe)

• 1-2 bananas

• Whole-wheat bread

• Optional: 1-3 Dates
• 1 package Spring mix
• 4 lemons (6 Tbsp juice needed for recipe plus zest)
• 3 cloves of garlic
• Favorite vegetables to add to salad

• Can of favorite beans to add to salad

• Assorted veggies for serving

• 1 (16 oz) package extra-firm tofu

• 1/2 cup brown rice
• Peanut butter (¼ cup needed for recipe)
• Tamari or soy sauce (1 Tbsp needed for recipe)
• Rice vinegar (2 Tbsp needed for recipe)
• Miso paste (1 Tbsp needed for recipe)

• 1 lime (1 tsp juice needed for recipe)

• 15 oz (or 425g) can of chickpeas (also called garbanzo beans) 

• Bear Bar

• 2 bananas

• 1 package Michelle's Muesli

• 2 large leeks
• 3 lbs. Yukon gold potatoes
• 1 bunch fresh thyme (3 sprigs needed for recipe)
• Optional: 1 bunch chives (for garnish)
• 2 cloves garlic

• ½ cup cashews

• 1 red bell pepper
• 1 orange bell pepper
• 1 yellow onion
• 1 Roma tomato
• 6-8 Yukon gold potatoes
• 1 lime
• 1 bunch fresh cilantro

• 1 jar chipotle peppers in adobo sauce (3 chipotle peppers plus 1 tsp adobo sauce needed for recipe)
• 3 cloves garlic
• ¾ cup cashews (raw, unsalted)
• 2 19-oz cans black beans (get no salt added)
• 1 package tortilla wraps (10 needed for recipe)
• 1 container nutritional yeast (1 Tbsp needed for recipe)

• 1 package dates

• 1 bag non-dairy dark chocolate chips
• 1 jar peanut butter (without added palm oil)

• 1 package Rind Pear and Strawberry Mix

• 4 bananas
• 2 kiwis
• 1-4 oranges (less oranges needed if you throw in the entire orange rather than juice it) or 8 oz orange juice

• 10 oz frozen mango
• 9 oz frozen or fresh blueberries

• Ground turmeric (1 tsp needed for recipe)

• Favorite sandwich toppings (e.g., tomatoes, lettuce, onions)

• 1 brick extra-firm tofu (1 needed for recipe)

• Mushroom powder (1 tsp needed for recipe)
• Poultry seasoning (1 tsp needed for recipe)
• 1 loaf bread (enough for sandwiches)
• Soy sauce (1 Tbsp needed for recipe)
• Optional: Vegan mayonnaise, mustard, pickles

• 1 fennel bulb
• 2 stalks celery
• 1 yellow onion
• 1 head garlic (5 cloves needed for recipe)
• 2 stems kale
• 1 lemon (2 Tbsp juice needed for recipe)

• 2 15-oz cans cannellini beans
• 1 jar marinated artichokes (8 oz needed for recipe)

• Fruit Jerky

• 1-2 apples
• 1 cup dates (about 120 g)

• 1 jar almond butter (⅓ cup needed for recipe) 

• 1 ripe banana

• Optional: 1 bag raisins

• 1 onion (½ cup chopped needed for recipe)
• 2 medium carrots (1 cup chopped needed for recipe)
• 2 stalks celery (1 cup chopped needed for recipe)
• 8 Brussel sprouts (1 cup sliced needed for recipe)

• 2 cloves garlic
• 1 28-oz can crushed tomatoes
• 1 package pulse pasta (2 cups needed for recipe)
• 1 can no-salt-added white beans

• Fennel (1 tsp needed for recipe)
• Savory spice blend (1 tsp needed for recipe)

• 4 stems kale
• ¼ head red cabbage
• ¼ head green cabbage
• 1 small piece fresh ginger (1 Tbsp grated needed for recipe)
• 2 cloves garlic

• 1 small bag dried cranberries
• 4-8 oz pecans
• 1 Tbsp rice vinegar
• 1 Tbsp coconut aminos
• 1 tsp sesame oil
• 1 tsp miso paste

• That's It fruit bar

• ¾ cup dates

• Optional: Dairy-free dark chocolate chips
• ¼ cup cocoa powder