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WEEK MEAL PREP GUIDE INCLUDED
IT'S THAT EASY Your easy, step-by-step guide for switching to a healthier, meatless lifestyle you’ll love 1 | IT’S THAT EASY
BY JESSICA HYLTON-LECKIE JESSICAINTHEKITCHEN.COM JESSICA IN THE KITCHEN
Your Stocked Kitchen and Pantry Explained
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lthough I give you a full list of the items I love to have in my fridge and pantry in the shopping list (page 19,) I wanted to break down some specific items here for clarity on what’s the best version of these to buy and why. These go even beyond this ebook so that you can have a clearer idea when you get out into the real world! Aka, the supermarket ;).
my Christmas cookie recipes that I deliver to my neighbours, family and friends. ))
Gluten Free Flour Blend - If you’re gluten free or looking to have more plant based flours, an easy place to start is a blend. It takes the guess work out of trying to figure out what proportions to use and is also cheaper than buying a ton of gluten free flours. That’s why I use it in many of my recipes. If you’re not gluten free, you can substitute it 1:1 with unbleached, unrefined flour.
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Coconut Flour - is there anything that coconut can’t do?! Coconut flour is a beautiful thick flour that can be used to thicken up pancake batters, curries, and soups and chilis. Fair warning - don’t try and sub this 1:1 for other flours! It is very thick and should be used sparingly or according to the recipe. It’s packed with fibre!
FLOURS Even though I don’t use refined flours, I still use other kinds that work just as great and provide great nutrition! ))
Oat Flour - This is my absolute favourite flour!! I buy oat flour, but I also make it at home all the time by just blitzing oats in my blender until it’s a fine grind. I substitute it for flours everywhere, and you could never tell the difference! It’s the secret ingredient to one of
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BONUS TOPIC: HOW TO MEAL PREP AND PLAN – 5 STEPS
sheets for easy clean up. Also, if you’re doing it week by week (I recommend) choose recipes
1. Choose meal prep recipes – see all the yummy recipes to come. 2. Ensure you have the correct tools. All you really need are the tools to make the dishes, and the correct meal prep containers to store the food in. I use these tupperware containers for products going in the fridge, and these Ball plastic freezer jars for foods going into the freezer (the shape works for pretty much anything). You can also use zipped freezer safe bags for freezer items, such as the burritos. 3. Make it easy for yourself – prep on a light day. If that’s Sunday, do it then, if it’s another day, choose that. Make it customisable for you! 4. Cook/bake like products at the same time. Roast similar veggies at the same time in the oven, and if baking something else at that same temperature, stick it in also and just set different timers. Put foil or silicone mats on baking
with similar products to save on expenses and to make life easier. For example, the coconut chickpea curry, spinach and quinoa skillet, quinoa enchilada skillet and the chickpea beet meatballs all use a combination of coconut milk, chickpeas and quinoa. This way you get variety, but you aren’t using a ton of different ingredients.
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5. Lastly – eat! Ensure to eat meals with the freshest ingredients first to avoid waste and to ensure you get the full nutritional value.
MY FAVOURITE THINGS TO MEAL PREP ))
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Chopped Veggies - P.S. you can even chop these in your food processor if you’re adding them to dishes. Sometimes the prep work can get to us, so cutting things in bulk really helps to cut down on time and effort when making the actual meal. If you want to naturally eat more veggies, chopping carrots, bell peppers and radishes or celery to eat as a snack will encourage you. If it’s already there, you’re more likely to eat it! Roasted veggies - veggies are SO easy to roast! Roasted sweet potato is one of my favourite dishes ever. Roasting vegetables ahead of time means you can also add it to any meal to bulk it up. Frozen bananas - this may be the easiest thing you meal prep. When my bananas begin to ripen, instead of tossing them (don’t ever do that!) I peel the skin, place them in a bag or freezer safe container and into the freezer. They’re perfect for
banana ice cream, placing into your oatmeals, or into your smoothies. ))
Sauces, spreads and dips. I add my homemade tomato sauce, hummus and tahini dressing to well, EVERYTHING. Having it already made means I choose these healthier options over store bought sauces and spreads.
That’s it - that’s meal prepping for you. There’s a reason it’s a worldwide phenomenon. Instead of trying to make every single meal fresh, you can pop open the fridge and grab your meal and heat it up if necessary. You don’t even have to do this on a Sunday. Any day that works for you is great. Also, you don’t have to do a whole week at a time. If you want to start with prepping for the day ahead from the night before, that’s also fine. Doing what works best for you is what actually makes the process work. Jessica’s Quick Tip: Remember that these weekly plans are just a guide for you. As you get more familiar, feel free to swap your favourites into place! If you end up with leftovers at the end of the meal, sub it in place of another dish for the next week or freeze it!
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Week 1 Meal Plan
MONDAY
TUESDAY
BREAKFAST
LUNCH
SNACK
DINNER
Protein Power Bowl
Sweet Potato & Black Bean Mason Jar Salad
Brownie Energy Bites
Creamy Coconut Spinach and Mushroom Quinoa
Banana
Chickpea Curry
Creamy Coconut Spinach and Tropical Mushroom Smoothie + Fruit Quinoa
WEDNESDAY
Strawberry Coconut Overnight Oats
Coconut Chickpea Curry
Brownie Energy Garlic Mushroom Bites Pasta
THURSDAY
Strawberry Pancakes
Creamy Vegan Chickpea Tuna Sandwich
Crispy Roasted Chickpeas
Loaded Sweet Potato Skins
FRIDAY
Strawberry Coconut Overnight Oats
Loaded Sweet Potato Skins
Apple + PB
Garlic Mushroom Pasta
SATURDAY
Strawberry Pancakes
Creamy Vegan Chickpea Tuna Sandwich
Crispy Roasted Chickpeas
Roasted Carrot Soup
SUNDAY
Protein Power Bowl
Roasted Carrot Soup
Apple + PB
Garlic Mushroom Pasta
TIPS & NOTES FOR THIS WEEK: ))
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Each week caters to two people, so share this with a friend, loved one or half or freeze the extras! You can switch up your overnight oats. You can add bananas, or apples or peanut butter. Make it yours!
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If you’re adding dessert, remember to add the ingredients to the list!
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You can freeze your pancakes!
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You can split your coconut milk and mushrooms through the Mushroom Quinoa Spinach and the Garlic Mushroom Pasta recipe!
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Week 1 Shopping List VEGGIES
☐☐ 13 cups spinach ☐☐ 6 medium sweet potatoes ☐☐ 1 large bell pepper ☐☐ 2 large red onions or 4 medium yellow onions
☐☐ 25 cloves or about 4 heads garlic ☐☐ ½ cup purple cabbage ☐☐ 4 cups mixed salad greens ☐☐ ½ cup parsley ☐☐ 1 pound baby bella mushrooms ☐☐ 1 pound fresh tomatoes ☐☐ ¼ cup chopped celery ☐☐ ½ jalapeño ☐☐ 1 pound carrots ☐☐ ½” knob ginger BEANS & LEGUMES
☐☐ 2 16-ounce cans black beans ☐☐ 4 16-ounce cans chickpeas (a little more than you’ll need)
NUTS & SEEDS
☐☐ 2 tablespoons natural runny
☐☐ 1 tablespoon flax meal ☐☐ ½ cup almonds ☐☐ ½ cup walnuts BAKING SUPPLIES
☐☐ 1 ¼ cups gluten free baking or regular flour
☐☐ 3 tablespoons maple syrup ☐☐ 6 tablespoons unsweetened coconut flakes
☐☐ 1 teaspoon baking powder ☐☐ ½ teaspoon baking soda ☐☐ ⅓ cup + 2 teaspoons cocoa powder
FRUITS
☐☐ 1 avocado ☐☐ 1 small pineapple, fresh or frozen ☐☐ 1 cup orange juice ☐☐ 2 bananas ☐☐ 1 ½ cups strawberries ☐☐ 3 apples ☐☐ 3 limes ☐☐ 1 cup Medjool dates
peanut butter
☐☐ 2 teaspoons chia seeds 36 | IT’S THAT EASY JESSICAINTHEKITCHEN.COM
Breakfast
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Apple Pie Pancakes Serves 7-8 pancakes, 2-3 pancakes per serving PREP TIME: 8 MIN | COOK TIME: 10 MIN TOTAL TIME: 18 MIN
These Healthy Gluten Free Apple Pie Pancakes are only 100 calories, made with ground oats, filled with delicious caramelised apples and are so healthy & easy to make! VEGAN OPTION, GLUTEN FREE, DAIRY FREE OPTION
INGREDIENTS
INSTRUCTIONS
• 1 1/4 cups oat flour (or oats ground in a food processor or in a coffee grinder) • 1 large egg or flax egg • 1 teaspoon baking powder • 1/2 teaspoon baking soda • 1/2 teaspoon salt • 1 tablespoon raw honey or maple syrup • 1 cup almond milk • 2 tablespoons greek yogurt or vegan yogurt (or coconut cream) • 1 teaspoon cinnamon • 1 apple, sliced
In a large bowl, add the oat flour, baking powder, baking soda and salt. Add the remaining pancake ingredients except the apple and whisk until just combined. Heat a griddle pan or a cast iron skillet over medium heat and grease with oil or cooking spray. Pour the batter into a liquid measuring cup, then pour about 1/4 cup’s worth for one pancake. Wait until some bubbles start to form and then add a few apple slices on top. Allow to cook for 2 more minutes and then flip the pancakes over. Cook for about 3 more minutes until batter is cooked through. Serve pancakes hot and drizzle honey on top and some caramelised apples. Recipe Notes
Store these pancakes stacked with wax or parchment paper in between each one in an airtight tupperware container in the fridge. If freezing, store them in a freezer-safe zipped bag with wax or parchment paper in between each other. Store them flat to freeze. They last very long in the freezer!
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Summer Veggie Pasta Serves 4 PREP TIME: 10 MIN | COOK TIME: 20 MIN TOTAL TIME: 30 MIN
This summer veggie pasta is perfect for leftover veggies in your fridge! You can use them as is or you can add in your own veggies. Lots of flavour, yet so simple! If you use lentil pasta it’ll be loaded with protein to keep you full even longer! VEGAN, GLUTEN FREE, DAIRY FREE
INGREDIENTS
INSTRUCTIONS
• 8-10 ounces lentil pasta or any other pasta that suits you • 3 tablespoons coconut oil • 2 cups tomatoes, chopped • 1 red onion, chopped • 1 teaspoon sea salt • 1/2 teaspoon freshly ground black pepper • 2 cups eggplant, chopped • 2 cups zucchini, chopped • 1 teaspoon paprika • 6 cloves garlic, minced • 1 large lime • 1/4 cup freshly julienned basil
Cook pasta according to package directions to al dente in pot of salted boiling water. Reserve 2 tablespoons of the pasta water.
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In a large pan over medium high heat, heat the coconut oil. Add the onions and the tomato, lowering the heat, to medium low, sauté for 15 minutes. The tomatoes and onions will break down and begin to get slightly roasted and the onions translucent. Season with a sprinkling of salt and pepper to taste. Add in the eggplant, zucchini, paprika and garlic, stirring to combine. Adding the garlic now prevents it from burning too. Allow the mixture to cook down and sauté for about 6 minutes until they begin to gain some colour and get softer. Remember to remove the pasta from the boiling water and to drain it! Add in the pasta into the pan. Stir to combine, and add in the pasta water too. Squeeze the lime over everything and mix together again. Let it sit in the heat for another minute. Remove from heat. Top with the basil and serve. Enjoy!
Eating Out As a Vegetarian
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his may be the single largest concern I’ve heard from readers wanting to transition to a meatless lifestyle. It’s daunting when the menu seems very limiting, and often times is made up of pasta, pasta and did we mention we have pasta? I’ve learned that “ask and you shall receive” is quite the golden rule for eating out while vegetarian or vegan. Almost every time my husband and I eat out, I say “I don’t eat meat, no not even fish. Can you please either (a) make a specialty item for me or (b) make this dish, but without the meat?” I’ve never been in a situation where I have been told no. I know, it sounds so simple, and to be honest, it really is. You should never feel that you are inconveniencing a restaurant. Vegetarianism or veganism isn’t a new concept to people, and more than ever they are becoming very accommodating and want to ensure that you enjoy your experience at their restaurant, so don’t be afraid to ask for a custom dish. They’ll even go
the extra mile and add more to make up for the “lack of meat”. Now, what about when your going to a friend’s house for a potluck, or a smaller gathering, or even a wedding? I’ve been in all of these scenarios. Always, always note your dietary preferences ahead of time so your host can properly prepare. Apart from that, if it’s a casual occasion, like a friend’s house, I’ll bring a dish I prepared. This can be anything from a veggie burger, to some easy Indian food, to a snack you love. This works perfectly for get togethers or if you and your friends are staying at a villa. In fact most times I prefer to make my own dish. It means I will have something I know I’ll enjoy 100%. BONUS: There’s always another vegetarian/vegan at the get-together who rejoices when I arrive and they’ve got something to eat! The following restaurants tend to have more veggie friendly options: ))
Mediterranean
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Lebanese
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Japanese/Sushi Restaurants
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Mexican
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Thai
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