Fall
Comforting foods with lots of root veggies.
Example Format
MONDAY
- Early Breakfast 7am-10am: 2 apples, banana, orange, 2 quarts water.
- Brunch 10am-11am: Whole wheat waffles, with pure maple syrup.
- Snacks 12pm-3pm: Blue corn chips, and carrot sticks with farmer Nicole’s salsa.
- Dinner 5pm-6pm: Raw vegan tacos
- Dessert 6pm-7pm: Chocolate Chip Cookie Ice Cream Sandwiches
TUESDAY
- Breakfast: Whole plate of fresh summer fruit; Starting with melons by themselves and then moving on to berries and bananas.
- Snack: Carrot sticks, olives, fermented pickles, and crackers.
- Lunch: Lentil soup with a side of mixed green salad.
- Snack: Yogurt with honey and a sprinkle of chia seeds.
- Dinner: Grilled chicken breast with roasted sweet potatoes and vegan cheesy broccoli rice. Reserve rice for tomorrow’s lunch.
WEDNESDAY
- Breakfast: Overnight oats made with rolled oats, almond milk, chia seeds, and sliced banana.
- Snack: Handful of mixed nuts and dried fruits(such as almonds, walnuts, and cashews and raisins).
- Lunch: Leftover brown rice stir-fry with tofu and mixed vegetables in a light soy sauce.
- Snack: Sliced bell peppers with hummus.
- Dinner: Chickpea chana masala.
THURSDAY
- Breakfast: Avocado toast on whole-grain bread topped with sliced tomatoes, grated turmeric and a sprinkle of black pepper.
- Snack: Edamame beans (steamed and lightly salted).
- Lunch: Spinach and kale salad with grilled shrimp, cherry tomatoes, and balsamic vinaigrette.
- Snack: A small handful of pumpkin seeds.
- Dinner: Left-over chana masala with a side of mixed green salad.
FRIDAY
- Breakfast: Mixed Berry smoothie bowl topped with sliced fruits, shredded coconut, and a drizzle of honey.
- Snack: Sliced mango with a squeeze of lime juice.
- Lunch: Quinoa stuffed bell peppers with black beans, corn, and avocado.
- Snack: Crackers and Miyoko’s cashew cheese.
- Dinner: Grilled vegetable skewers (zucchini, bell peppers, onions, mushrooms) served with a side of farro.
SATURDAY
- Breakfast: Vegan creamsicle smoothie
- Snack: Celery sticks with almond butter.
- Lunch: Chickpea salad with diced cucumber, cherry tomatoes, red onion, and lemon-tahini dressing.
- Snack: A small handful of nuts and dried fruits.
- Dinner: Baked tofu with steamed broccoli and rice.
SUNDAY
- Breakfast: Scrambled eggs with sautéed spinach and cherry tomatoes.
- Snack: A small bowl of mixed berries (strawberries, blueberries, and raspberries).
- Lunch: Vegetable soup with a side of whole-grain bread. Freeze lunch portioned soup for next week.
- Snack: A few pieces of dark chocolate (70% cocoa or higher).
- Dinner: BBQ jackfruit sandwiches with slaw and baked French fries.
Shopping List & Budget
Bulk Section
barley
kamut
pecans
walnuts
Weekly Bulk Budget:
$75
Total Daily Budget: $10.71
Total Weekly Budget: $75.00
Amanda Smith
