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Weight Loss Meal Plan #1

About the plan Breakfast Lunch Dinner Snacks

Here is a fun meal plan for the weekend! I love switching it up and making more interesting dishes when I have time on a lazy Sunday. The pancakes can be made into waffles if you have a waffle maker which I love doing and adding tons of fresh berries on top. The “Better than Chipotle” bowl is actually one of my most popular recipes and makes enough for a few bowls, you can also use it in tacos or breakfast burritos for a fun twist. I like to keep my food really basic during the week but its always fun to have different recipes when you have some time and want to just enjoy cooking for the day.

Breakfast
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Blender Pancakes

Ready in 10 minutes these pancakes are as healthy as they come and even more delicious!

Ready In: 10 minutes

Prep: 5 minutes

Cook: 5 minutes

Servings: 2

Ingredients
  • 1.5 cups rolled oats
  • 2 bananas (very ripe and spotty)
  • 1 tsp nutritional yeast
  • 1/4 tsp salt
  • 1 tsp vanilla extract
  • 2 tsp baking powder
  • 1/2 cup water

Recipe makes 2 servings

Makes 6 pancakes, each serving 3 pancakes.

Nutritional Information for 1 serving

Calories – 246

70g carbs / 4g fat / 9g protein

Instructions

  1. First heat turn on a non-stick skillet to medium heat so it can warm up while we make the pancakes.
  2. Add all of your ingredients into your blender and blend on high for 30 seconds or until very smooth (no chunks) Tip - add in your water and bananas first to help it blend better.
  3. Pour about 1/4 cup of the batter on your hot skillet to make one pancake. Let it sit for 3-4 minutes on the first side. The easiest way to flip it is take your spatula and go under each side of the pancake all the way around until you can lift it off easily and then flip. (Make sure to leave enough room between pancakes so that you have room to do this)
  4. Let the pancakes cook on the other side for 3-4 more minutes, depending on how brown you want them. Top with maple syrup and berries or coconut whip cream. Enjoy!
  5. MORE COOKING TIPS! - if you are trying to flip the pancakes and you are getting stuck batter on your spatula they are not ready to flip. Always wipe off your spatula and make sure it is clean or else any batter on there will stick to the pancake and cause it to tear. Follow the ingredients, do not add more water, the thinner they are the less they will rise and the harder they will be to flip. If you do not have a great non stick pan use a tiny bit of coconut or avocado cooking spray or oil.
Lunch
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Better Than Chipotle Bowl

This tofu is a healthy spin on chipotles "sofritas" they are oil free and lower in sodium with tons of flavor.

Ready In: 30 minutes

Prep: 10 minutes

Cook: 20 minutes

Servings: 4

Spicy Tofu
  • 1 block extra firm tofu, pressed and drained
  • The sauce from 1 can of adobo peppers
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1/2 tsp garlic salt
  • 1/2 tsp ground cayenne (optional)
  • 1 tbsp tomato paste
  • 2 tbsp water
Bowl Ingredients
  • 1 cup lettuce, chopped
  • 1/2 cup black beans
  • 1/2 cup roasted corn salsa*
  • 1 cup cooked rice
  • 2-3 tbsp pico de gallo or jarred salsa
  • 1/2 avocado
  • 1/4 of the recipe of spicy tofu
  • hot sauce (optional)

Instructions

  1. Preheat oven to 400 degrees. Chop your tofu into small cubes or use your hands to crumble it.
  2. In a large bowl add in the sauce from 1 can on peppers in adobo sauce (about 4tbsp). Add in the rest of your spicy tofu ingredients and whisk together. Add in the tofu and mix until completely coated in sauce and let marinate about 15 minutes (you can also do this the night before and marinate overnight).
  3. Once tofu is marinated spread onto a nonstick baking pan and place in the oven for 20 minutes.
  4. When the tofu is done arrange your bowl. Add in your lettuce, black beans, roasted corn salsa, avocado, pico, rice and hot sauce. You can also add vegan cheese sauce to this or cashew sour cream/ hummus. ENJOY!
  5. *** If you want this to be flavorful but not spicy, skip the adobo sauce and cayenne and just use the tomato sauce and spices for flavoring.
Dinner
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Chickpea Noodle Soup

The nostalgia of chicken noodle soup can be easily made into this healthy and delicious vegan version. Everyone who has had this loves it, even kids!

Ready In: 30 minutes

Prep: 10 minutes

Cook: 20 minutes

Servings: 4

Ingredients
  • 6 ounces fusilli noodles, dry
  • 1 block extra firm tofu, pressed and drained
  • 1 can chickpeas, rinsed and drained
  • 2 cups kale, chopped
  • 2 stalks celery, diced
  • 2 carrots, chopped
  • 1 cup frozen mixed peas and corn
  • 1 small onion minced
  • 6 cups water
  • 2 tsp better than boullion
  • 1 tsp garlic powder
  • 2 tbsp nutritional yeast (optional)
  • Salt and black pepper to taste

Instructions

  1. In a large sauce pan add in the water, veggies, spices and boullion and bring to a boil.
  2. While this is heating up cut your tofu into cubes and rinse and drain your chickpeas.
  3. Once boiling add in the rest of your ingredients, reduce heat to a simmer, cover and cook 15 minutes. Adjust seasonings to taste.
  4. This soup is great on its own or with a side of toasted sourdough, enjoy!
Snacks
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Caramel Coconut Bars

When I tried these the first thing that came out of my mouth was "WOW". If you love caramel, coconut and chocolate try these out you will not regret it!

Ready In: 1 hour

Prep: 10 minutes

Cook: 10 minutes

Servings: 8-16

Ingredients
  • 1 cup rolled oats
  • 20 pitted medjool dates*
  • 1/4 cup coconut butter*
  • 1/4 cup dried shredded coconut
  • 1/2 cup dark chocolate chips
  • 1 tsp vanilla extract
  • 1/4 tsp salt

Can be made into 8 larger bars or 16 smaller ones.

Here is the nutrition info per 16 small ones (double if making 8 bars)

170 calories

30g carbs / 6g fat / 2g protein

 

Instructions

  1. In your food processor add in all of your ingredients except the chocolate chips and process until it becomes a sticky crumbly mixture (you should be able to squeeze it in your hand and have it stick together)
  2. Line a 8x4 loaf pan (any square/rectangular pan actually works here) with parchment paper and press your mixture into the bottom. Place in freezer for 15 minutes.
  3. Fill a large saucepan halfway with water and find any glass bowl that comfortably fits over the top. Once the water is boiling place the bowl on top add in your chocolate and reduce the heat to a simmer. Stir frequently until all the chocolate chips have melted.
  4. Take your base out of the freezer and pull down the sides of the parchment paper. Pour the melted chocolate over top and spread evenly. You can top this with extra coconut, chopped nuts, hemp seeds or whatever you like. Place in fridge for 30-40 minutes to set, then cut into squares and serve.
  5. Recipe Notes If you have really dry dates, make sure to soak them in water for a few hours before and drain the water before adding to the food processor. You can use any nut butter instead of coconut butter (also called coconut manna) id recommend peanut, almond, sunflower or cashew for the best results.
I have lost over 70 pounds following a whole foods plant-based diet and I have shared that entire journey on my YouTube channel. My main focus is helping people achieve their best health through both mind and body. I focus on eating whole foods in their least processed state. I have written 4 recipe books and produced my 28-Day Guided Meal Plan video course to showcase delicious recipes to assist you on your weight loss journey.
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