Vegan Menu Making Made Easy – Week 2

FinishedSo, you are feeling a little lost on what to make for breakfast/lunch/dinner.
Or, you want to make up a menu for the week, so you can go shopping, but don’t know what to put on it.

What follows is a “pick and choose” daily menu. If you pick an item from each meal and put them together, you will come up with a day of food with good nutritional soundness.

Because my guess is that newer vegans or non-cooks will be the biggest audience for this post, I tried to stay with food that is fairly familiar, not too hard to make, and has fairly “normal” ingredients.


Whole wheat toast with avocado slices and fresh sliced tomato
Whole wheat toast with peanut butter and apple slices
Vegan smoothie
Fauxgurt with fruit, nuts, and granola
Tofu scramble, wheat toast, and fresh fruit
Oatmeal with fruit and nuts mixed in
Vegan pancakes, with optional peanut butter and banana
Cold cereal of your choice, nuts, and fruit


Bean wraps (wheat tortilla, chickpeas/pintos/black beans, veggies, salsa or dressing)
Salad with greens, chopped veggies, beans or tempeh chunks, and dressing
Hummus and chopped vegetables with pitas
Peanut butter and jelly sandwich, fresh fruit slices
Coconut Fakon or Tempeh Fakon, lettuce, and tomato sandwich
Tofu Not-jerky sandwich on wheat bread with lettuce, tomato, and bbq sauce
Baba ganoush on toasted pita points with a side salad (spinach, pecans, and vinaigrette?)


Veggie stir fry with tofu
Spaghetti and marinara sauce  and a side salad
Biscuits and fauxsage gravy
Chili and wheat crackers
Zucchini and black bean skillet casserole
Lasagna and a side salad
Breakfast casserole (great for the next morning, too) and fruit
Burritos, tortilla chips, and salsa

Of course, there are many many many other options, so this is just a little “starter” for your what-should-I-do? days.

Vegan up!

Vitamixing it Up with Breakfast Smoothies


I finally got my Vitamix. I’ve been yearning for one for a long long time. Now I have Glenda, the good blendah. And that means breakfast smoothies all the time. Woot.

IMG_1264I’m gradually working out my smoothie making process. Right now, every weekend, I make several bags of fruit, seasonings, and protein powder and sock them into the freezer. Then, in the morning, I just have to grab some greens, blend them into soy milk (I do that first because I do not like chunks of greens in my smoothies), throw in a bag of frozen fruit, and voila! The funniest part for me is, while green juice made me a little gaggy at first – not the taste but the idea of drinking something green – green smoothies don’t at all.

Some favorite mixes right now are:
– Strawberry, banana, peanut butter, kale
– Strawberry, pineapple, protein powder, spinach
IMG_1364– Blueberry, strawberry, banana, protein powder, kale
– Blackberry (except I don’t love the seeds), blueberry, strawberry, protein powder, kale
– Apple, cinnamon, banana, protein powder, spinach

Yum! If you are a smoothie lover, what are your favorite mixes?

Take Your Food to Work Day

Working out of the house, it’s an ongoing challenge for me to figure out how to keep my food intake balanced across the day, so that I don’t get home from work at 6:00 and shove everything that isn’t breathing down my gullet.

I rarely lunch out of the office. Sometimes I’ll bring a lunch (today it is a bed of romaine and arugula topped with red peppers, sundried tomatoes, and tunaught croquettes), but it’s not unusual for me to miss lunch entirely. So, then it’s snacks if I don’t want to be ravenous by quitting time.

Here is a sampling of what my “snack drawer” looks like right now:


As you can see, there is quite a bit of coffee (and espresso pods are just off to the left), some miso soup, pistachios, rice cakes, grits, chocolate, and tea. It’s not the most inspired collection of snacks.

Help me out, readers! What’s in your work snack drawer and why?