Hi Reader,

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Ever find yourself standing in front of the fridge, opening and closing the fridge door like magically something fantastic is gonna jump out at you and scream “EAT ME NEXT?”

If only it were that simple. So what do you do when you’re wondering what to make next? We've got your back!

Let's get into meal planning and make your vegan transition a breeze. I was gonna say easier to swallow, but that’s probably a bit too much right?

Anyway…

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🍽 Let’s Start with the Basics:

Begin your meal planning by making sure you’re stocking up on your staples. Grains, legumes, veggies, and plant-based proteins are your kitchen superheroes. Think quinoa, chickpeas, kale – you get the drift! Whole Food Plant Based items are ALWAYS the best place to start, then build on top of that.

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📅 Time to Plan:

Set aside some quality time to plan your meals for the week. Grab your favorite notebook, open a meal planning app, or get creative with a google or excel spreadsheet– whatever works for you!

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​Ok, that's nice and all, but HOWWWWW do you Actually Plan?

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Great question. You’re plate should be divided as follows:

½ of your plate should be Fruits/Veggies

¼ of your plate protein (legumes/beans/pulses/tofu…etc)

¼ of your plate should be whole grain (quinoa/rice/millet…etc)

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In addition, go easy on the nuts, oils and fats. Have them, just don’t get out of control with it.

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Here’s an example:

• Roasted Sweet Potato
• Seasoned Black Beans
• Brown Rice
• Fresh Baby Spinach
• Chopped Roma Tomato

Toppings: Fresh cilantro, vegan chipotle ranch dressing, diced red onion.

Turn that into a vegan bowl and YOU ARE SET!

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Planning in advance saves you from the "What's for dinner?" dilemma. You could also think about what you want to eat, then get the groceries based around those meals.

ProTip: I keep a Grocery List pad out on the kitchen table. When we know we need something or want something, we write it on the list. This way you don’t have to constantly sit and think…what do we need again? It’s already written down for you.

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🥦 Variety is Key:

No one like bland and boring, no one. Keep things exciting by incorporating a variety of flavors, textures, and colors into your meals. Experiment with different cuisines and spice blends to keep your taste buds dancing.

Remember, you are now surviving off a diet consisting mostly of plants, vegetables and whole grains. It’s IMPERATIVE to keep it tasty and interesting at all times. Again, no one wants boring or bland food…NO ONE! (Why am I yelling?)

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🛒 Smart Shopping:

Once your meal plan is set, hit the grocery store armed with a shopping list. This not only saves time but also prevents impulse buys of items that may not align with your health goals.

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🍲 Prep Like a Pro:

Ever heard the phrase "failing to plan is planning to fail"? Well, it applies to meal prep too!

Spend a little time

• washing,
• chopping, and
• portioning your ingredients.

This not only speeds up the cooking process but also ensures you're ready to tackle those busy days.

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👩‍🍳 Easy Recipes for the Win:

Don't stress about complicated recipes. Please don’t. We’re not headlining at a Michelin Star event tonight so let's keep it simple with easy-to-follow recipes that won't have you spending hours in the kitchen. One-pot wonders, sheet pan meals, and stir-fries are your time-saving friends.

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🌍 Global Flavors, Local Ingredients:

Explore the world from your kitchen by incorporating global flavors. Grab that seasoning packet, simmer sauce or make your own from scratch. Will probably taste incredible if you did. Luckily, many international cuisines have a treasure trove of vegan options.

Ethnic foods like

• Chinese
• Mexican
• Italian

are veggie heavy so look at them for some tasty inspo.

Pro tip: Shop for local, in-season produce to keep things fresh and budget-friendly.

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🍓 Snack Attack:

Don't forget about snacks! (My personal favorite food group!)

Keep a stash of

• nuts,
• seeds,
• fruit,
• and veggie sticks on hand for those between-meal cravings.

It's all about staying satisfied and fueled throughout the day.

Remember, meal planning is your secret weapon to a stress-free and delicious vegan life. So now when you open that fridge door, you’re gonna know EXACTLY what you want to do next.

Happy cooking,

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Thanks again,

Hugs and chocolate kisses! Kadae

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