One-Week Vegan Meal Plan, Recipes, and Grocery List

Posted on May 1, 2012 by Laura Lee Bloor

vegan dietThis year during Lent, I successfully gave up meat, dairy, and fish — otherwise known as a vegan diet. It was an extremely insightful experience.

I thought for sure I would be hungry, but I wasn’t. I thought for sure I’d have cravings, and I did, but they weren’t anywhere near as extreme as I expected.

Benefits I Experienced From Eating a Vegan Diet

Here are a few of the delightfully unexpected benefits I experienced while on a vegan diet:

  • I didn’t feel bloated and tired after meals.
  • I had more energy — even plenty of energy for exercising.
  • I discovered a lot of new dishes I would never have found otherwise.
  • I lost a few pounds.

I never would have been able to stick to a vegan diet if I hadn’t prepared in advance with meal plans. Here’s one of my meal plans that I hope you find helpful, if/when you decide to try going vegan.

Every one of these recipes takes half an hour or less because I know we all want fast, healthy, delicious meals!

One-Week Vegan Meal Plan

BreakfastLunchSnackDinner
SundayScrambled tofu and veggies with hashbrownsMango, corn, black bean and onion saladApple or banana and peanut butterMock meatloaf with creamy chive mashed potatoes
MondayTofu and mushroom breakfast burrito with salsaBlack bean soupHummus and falafel chips or sliced carrots and celeryPad Thai
TuesdayMy breakfast smoothie replaced with soy yogurtPeanut butter and jelly with fruitCelery with peanut butter and raisinsVegan eggplant parmesan
WednesdaySteel-cut oatmeal with raisins, nuts and maple syrupAmy’s South-west burritoApplesauce
cup
Veggie spaghetti with marinara sauce
ThursdayBanana muffinsRoasted red pepper and tomato soup with avocado Vegan ice cream sandwichVegan tacos
FridaySoy yogurt parfait with berries and granolaAmy’s brown rice bowlMixed nuts Buffalo wing-style “chicken” nuggets and homemade French fries
SaturdayVegan pancakes with maple syrupQuinoa with grilled veggies and chick peasFalafel chips and guacamoleCreamy pasta salad with artichoke hearts

Recipes for the One-Week Vegan Meal Plan

Scrambled Tofu and Veggies With Hashbrowns

Time: 15 minutes
Serves: 2 people

1/2 block of firm tofu, chopped
1/4 cup chopped bell pepper
1/4 cup chopped onion
1 thinly sliced potato
2 tablespoons extra virgin olive oil
Salt and pepper to taste

Directions

  1. Add 1 tablespoon olive oil to skillet and cook sliced potatoes with a dash of salt and pepper over medium heat until tender, about 15 minutes.
  2. While potatoes are cooking, in another skillet, add the other tablespoon of olive oil. Cook the chopped tofu, bell pepper, and onions over medium heat until tender, about 10 minutes.
  3. Serve with hot sauce and/or ketchup.

Tofu and Mushroom Breakfast Burrito With Salsa

Time: 10 minutes
Serves: 2 people

1/2 block of firm tofu, chopped
8 baby Portobello mushrooms, chopped
1 tablespoon of extra virgin olive oil
8 small corn, 4 medium or 2 large whole wheat or corn tortillas (Ezekiel is a good vegan-friendly brand)
Dash of garlic powder
Salsa for garnish

Directions

  1. Coat pan with olive oil and cook chopped tofu and mushrooms and garlic over medium heat until mushrooms are browned and tender, about five to seven minutes.
  2. Place cooked mushrooms and tofu in tortilla(s), add salsa and roll it up.

My Breakfast Smoothie With Soy Yogurt

Use my same breakfast smoothie recipe, just swap out the Greek yogurt for vanilla soy yogurt and stevia or maple syrup for the honey. It’s just as delicious, I promise!

Steel Cut Oatmeal With Raisins, Nuts, and Maple Syrup

Follow the instructions according to the package. Mix in the raisins, nuts, and maple syrup once the oatmeal is fully cooked.

Vegan Banana Muffins

Time: 30 minutes
Serves: 6 people

3 ripe bananas, peeled and mashed
1 cup raw sugar
2 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon salt
1/4 cup extra virgin olive oil
1/2 cup raisins
1/2 cup chopped walnuts

Directions

  1. Preheat oven to 350 degrees.
  2. Mix together ingredients in a large bowl until smooth.
  3. Fill lined muffin cups or an oiled and floured muffin baking sheet 2/3 way full.
  4. Bake for about 20 minutes or until toothpick comes out clean.

Soy Yogurt Parfait With Berries and Granola

In a glass or small bowl, start with a vanilla soy yogurt base, add a layer of berries followed by a layer of granola. Repeat the alternating layers.

Vegan Pancakes With Maple Syrup

This recipe is courtesy of my friend Jennifer Blanchard at Inky Bites.

Time: 20 minutes
Serves: 2 people

1 cup whole wheat flour
2 teaspoons baking powder
1 ripe banana
1 teaspoon vanilla
1 cup to 1 and 1/4 cup of almond or rice milk
1 tablespoon agave nectar or maple syrup
Optional: nuts, berries, maple syrup for topping

Directions

  1. Mix flour and baking powder together.
  2. In a separate bowl mash banana with almond milk until the lumps are mostly out. (Start with 1 cup and add more if necessary.)
  3. Add vanilla and agave nectar or maple syrup to banana mixture.
  4. Mix banana bowl with flour bowl, whisking to remove lumps.
  5. Cook until golden brown over medium-low heat.

Mango, Corn, Black Bean, and Onion Salad

Time: 10 minutes
Serves: 4 people

2 mangos
1 can of corn or frozen corn
1 can of black beans
1/2 red onion, thinly sliced
1/2 cup cilantro
1/4 cup extra-virgin olive oil
1/4 cup fresh lime juice
kosher salt and black pepper to taste

Directions

  1. In a large bowl, combine the corn, beans, onion, and cilantro.
  2. In a small bowl, whisk together the oil, lime juice, salt, and pepper.
  3. Drizzle dressing over the salad and gently toss.

Black Bean Soup

I recommend this black bean soup recipe from PETA. (I have no affiliation with PETA, I just like the organization’s vegan recipes.)

Peanut Butter and Jelly With Fruit

Ah, the old-school classic: peanut butter and jelly. If possible, use an organic jelly or try one from your local Farmer’s Market. Pair it with and apple, banana or whatever fresh fruit you prefer.

Amy’s Southwestern Burrito

I adore Amy’s products, especially the burritos. They have a lot of vegan and vegetarian-friendly options.

Roasted Red Pepper and Tomato Soup With Avocado

I recommend the Pacific Natural Food’s Organic Roasted Red Pepper and Tomato Soup. I like mine with some sliced avocado on top; black beans and/or corn is good in it, too.

Amy’s Brown Rice Bowl

Amy’s Brown Rice Bowl is another quick, easy and healthy option I grab when I’m short on time.

Quinoa With Grilled Veggies and Chick Peas

Time: 30 minutes
Serves: 4 people

1 pound carrots, chopped
1 pound mushrooms, chopped
2 tablespoons extra virgin olive oil
salt and pepper to taste
1 can chick peas
2 tablespoons lemon juice
1 cup quinoa
1/2 pound spinach
1/4 cup chopped or crushed pistachios

Directions

  1. Heat oven to 425° F. On a rimmed baking sheet, toss the carrots and mushrooms with the oil, salt, and pepper. Roast, tossing once, until tender, 15 to 20 minutes. Combine the vegetables in a large bowl and toss with the lemon juice.
  2. Meanwhile, cook the quinoa according to the package directions. Add the can of rinsed chickpeas. Divide the spinach among plates and top with the warm quinoa and vegetables. Sprinkle with the pistachios and drizzle with the oil.

Mock Meatloaf With Mashed Potatoes

I used PETA’s mock meatloaf recipe and creamy chive mashed potatoes recipe. I recommend using whole wheat bread instead of the white bread for a more nutritious swap.

Vegan Pad Thai

Again, I used this easy vegan pad thai recipe from PETA. Don’t be scared by the long list of ingredients — it’s still quick to make!

Vegan Eggplant Parmesan

I used this beautiful vegan eggplant parmesan recipe from Oh She Glows. Angela Liddon has such beautiful food photos — I wish I had her photography skills!

Veggie Spaghetti With Marinara Sauce

It doesn’t get faster or easier than this — just chop up your favorite veggies (or whatever is left in the refrigerator!) and add them to your favorite simple marinara sauce. Cook your whole wheat pasta according to the directions on the package and top with your fresh, healthy marinara sauce.

Vegan Tacos

I used this yummy vegan taco recipe from Bon Appétit. If you haven’t discovered soy chorizo — it is amazing!

Buffalo Wing-Style ‘Chicken’ Nuggets and Homemade French Fries

I found this Buffalo wing-style “chicken” nuggets recipe from PETA. I made my own fries to go with it.

My Homemade Fries

Time: 30 minutes
Serves: 4

4 small or 2 large russet potatoes, cut into 1/4-inch strips
2 tablespoons olive oil
salt and pepper

Directions

  1. Heat the oven to 350 degrees.
  2. Coat a baking sheet with the olive oil and toss potato strips until they are evenly coated in the oil. Sprinkle heavily with salt and pepper.
  3. Bake for 25 minutes, turning once, until fries are golden.

Creamy Pasta Salad With Artichoke Hearts

Who says going vegan can’t be rich and delicious? This creamy pasta salad with artichoke hearts recipe from PETA proves how satisfying going vegan can be.

Grocery List for the One-Week Vegan Meal Plan

Produce

Bell peppers
Onions
Baby Portobello mushrooms
Bananas
Apples
Russet potatoes
Raisins
Spinach or kale
Blueberries
Sliced or shredded carrots
Strawberries
Chopped walnuts
Pistachios
Black beans — fresh, canned, or frozen
Corn — fresh, canned, or frozen
Mangos — fresh or canned
Avocados
Chick peas
Water chestnuts
Bean sprouts
Snow peas
Chopped peanuts
Green chillies
Eggplant
Jalapeño chile
Artichoke hearts

Condiments and Spices

Garlic powder
Garlic salt
Nutmeg
Salsa
Hemp seeds
Chia seeds
Salt (I recommend a sea salt or kosher salt)
Pepper
Maple syrup
Red pepper flakes
Cumin
Extra virgin olive oil
Ketchup
Mustard
Soy sauce
Apple cider vinegar
Oregano
Parsley
Basil
Cilantro
Vegan mayonnaise
Shake-n-Bake Buffalo wing coating powder

Meat and Dairy Substitutes

Firm tofu
Vanilla soy yogurt
Almond milk or rice milk
Gimme Lean Beef (meat alternative)
Daiya “cheese”
Soy chorizo
Vegan “chicken”

Miscellaneous

Rolled oats
Orange juice
Stevia
Raw sugar
Brown sugar
Whole wheat flour
Baking soda
Vanilla
Granola
Lime juice
Lemon juice
Vegetable stock
Peanut butter or almond butter
Jelly
Amy’s Southwestern Burrito
Amy’s Brown Rice Bowl
Pacific Natural Food’s Roasted Red Pepper and Tomato Soup
Quinoa
Soba, rice or other noodles
Breadcrumbs
Pasta or marinara sauce
Vegetarian refried black beans
Corn tortillas
Whole wheat pasta

Posted in Diet and Nutrition Goals, Healthy Recipes | Tagged , , , , | 2 Comments

How We Reduced $8,554 in Credit Card Debt During the ‘Great Recession’

Posted on March 12, 2012 by Laura Lee Bloor

How we are reducing our credit card debt through a debt management program with AAA Fair Credit Foundation.When we first started our debt management program with AAA Fair Credit Foundation in January of 2010, Mr. Man and I had just a little more than $25,000 in credit card debt.

Today, roughly two years later, we are down to $16,446.

We are both contributing to our 401ks, and we have $956 in savings.

While this may not be a wild success story, it is a clear case of slow, steady progress.

How Our Debt Management Program Works

Even though we’re getting out of credit card debt at a slow and steady pace, much like with diet and nutrition goals, we know that means we’re more likely to stay out of debt.

We started the debt management program based on the recommendation of a friend after we realized we were barely making a dent in our mountain of debt once all of our APRs were between 20 and 30 percent on our six credit cards. (Read more about why and how we got started with our credit card debt management program here.)

Rather than continue to pay all of our credit cards separately, we have one lump sum directly deposited to AAA Fair Credit Foundation and they pay our credit card bills. They negotiated all of our cards down to anywhere from 6 to 9 percent APR.

We are still free to pay extra on any of the cards separately, and we can raise our monthly payment to AAA Fair Credit Foundation at any time. All of our credit card accounts are closed, except for my Discover card because that’s the oldest card with which I’ve established my credit history. Plus, we wanted to keep one credit card open for emergencies.

We do pay a $35 monthly maintenance fee, which we feels pays for all the excellent and attentive service we have received from the staff.

Benefits of the Debt Management Program

    • It eliminates the hassle of paying multiple credit cards with varying due dates.

It’s one payment that’s automatically deducted at the same time every month.

    • The program is super flexible.

If something were to happen where one of us lost our jobs or an accident occurred or whatever, we can work with our advisers at AAA Fair Credit Foundation to renegotiate a new debt plan that we can still adhere to.

    • We finally feel in control of our finances – not our finances controlling us.

That empowerment is such a psychological boost to increase confidence and reduce stress. We know there is light at the end of the tunnel, and we have a clear path to our end goal.

How did you kick your credit card debt or how do you manage it?

Posted in Diet and Nutrition Goals, Financial Goals, Goals | Tagged , , , , , | 2 Comments

What Is Health Coaching, Anyway?

Posted on March 1, 2012 by Laura Lee Bloor

What is a health coach?Health coaching. Maybe you’ve heard of it, maybe you haven’t. If you have, you still might not be entirely sure what a health coach is or what they do.

Seeing as how I am about to graduate from the world’s largest nutrition school and become a professionally-trained holistic health coach, allow me to explain.

Think of me as an extension of your doctor.

The average doctor visit is 13 minutes, according to Lissa Rankin, MD, and creator of Owning Pink. That is simply not enough time to exchange information, receive quality care, and have your questions answered.

Have you ever heard any of the following recommendations from your doctor?

  • It would be helpful for you to lose weight.
  • You need to modify your diet.
  • You could really benefit from regular exercise.
  • You need to find ways to reduce your stress.

So many of our common ailments (high blood pressure, high cholesterol, digestive problems) could be eliminated if doctors had the time to sit with patients and create individualized plans for them to establish healthy habits.

Unfortunately, they don’t.

A Healthcare Crisis

The number of overweight or obese adults has reached almost 68 percent of our population in the United States. Americans absolutely must commit to healthier lives if they want to avoid everything from diabetes and heart disease to stroke, cancer and Alzheimer’s disease. Research has proven that physical activity along with dietary changes significantly reduces the risk of these chronic health conditions.

And that is where the health coach comes in.

I meet with you for 50 to 60 minutes each time we talk. In the initial health consultation, I get to learn all about you and your unique health goals. In turn, you get to learn all about how the health coach will help you become the healthiest you’ve ever been using my six-month program.

Why six months? Because that’s how long studies show it takes to ingrain healthy habits that will last your entire life.

More Than Just a Diet and Exercise Plan

What I love about my health coaching program is that it’s so much more than just helping you make healthy food choices and incorporate regular exercise. Don’t get me wrong, that is the essential foundation of what I do, but I also work with you on your “primary foods.”

Primary foods are what my training considers anything that “nourishes” you that isn’t actual foods or beverages. Examples include: your career, your relationships, your sleep and your spiritual or religious practices. The term “holistic” refers to all these areas that my training recognizes greatly influence our health and wellness.

Secondary foods are the actual foods and beverages you consume.

Think of what you could accomplish and what your life would look like if you had a support system that encompassed all of that.  So the real question is: What’s holding you back?

Start your path to a healthier, happier, more successful life with a qualified holistic health coach today.

Posted in Career Goals, Diet and Nutrition Goals, Financial Goals, Fitness and Exercise Goals, General Health Goals, Goals, Happiness Goals, Relationship Goals, Spiritual Goals, Stress Management Goals, Volunteer and Service Goals | Tagged , , , , | 2 Comments

6 Simple Tips to Improve Any Relationship

Posted on February 23, 2012 by Laura Lee Bloor

6 Simple Tips to Improve Any RelationshipA simultaneously exquisite and agonizing part of being human is that our lives are filled with relationships. We are mothers, daughters, sisters, lovers, wives, friends, teachers, students, coworkers, bosses, employees … the list goes on and on.

Sometimes, these relationships run smoothly, effortlessly. Other times, the road is a bit bumpier, and we fall into ruts. If you’ve been wanting to connect better with someone or just create happier, healthier relationships, these easy tips are guaranteed to help.

Relationship Tip No. 1: Mimic the Other Person’s Body Language and Pace of Speech.

I tend to be on the slow side when talking – so when I meet someone who talks really fast, it makes me anxious. If I know she isn’t going to come down to my level, I make a conscious effort to try and bump it up so I’m on par with her. Conversely, when I catch myself talking faster than the other person, I take a breath and make an effort to dial it down.

We tend to feel more comfortable and open with people we view similar to ourselves. Our primitive brains are constantly assessing the world for threats. We subconsciously put up our guards more when we’re around unfamiliar people and situations. Mirroring the person you’re with helps you both feel more at ease.

Relationship Tip No. 2: Keep Your Hands in Your Pockets When Arguing.

Think about the last time you were really upset. Were you gesturing a lot? I thought so. We tend to forget just how powerful body language is and how much we rely on it for communication.

We use our hands to help us get our points across and to emphasize them, which is especially tempting when we’re arguing.

So, to interrupt this cycle, simply keep your hands in your pockets. It may look a little weird, and it will probably feel even weirder. This is a good thing; it will force you to slow down and choose your words carefully.

Relationship Tip No. 3: Remember Your Manners.

I remember a few years ago when I was in the MBA program for a hot second and I was in class where we were going around the room introducing ourselves. The number of people who were texting away on their smart phones while someone was talking stunned me.

When did this become acceptable?

Not only is it just plain rude, but it also signals to the other person that you are not interested in what they have to say and are not worth your time.

Also, the phrases, “May I …”, “excuse me”, “please”, “thank you”, and “you’re welcome” are still very much alive and well. They’re not just for acquaintances; family members appreciate them, too.

Relationship Tip No. 4: Give Random Acts of Kindness.

Dole out little love notes to your spouse or kids. Pick up coffee for your coworkers and boss. Everyone loves a pleasant surprise. Don’t do it all the time, though – you want to keep this special and unexpected.

Relationship Tip No. 5: Fess up Quickly When You’ve Made a Mistake.

When you put off owning your mistakes, it breeds mistrust. The same goes with lying or shifting the blame. Apologize quickly and learn from what you did wrong. Then, move on; don’t dwell on it.

Similarly, when someone else makes a mistake and has swiftly and sincerely apologized, don’t hold it over that person’s head. Move on; don’t dwell on it.

Relationship Tip No. 6: Listen Without Interrupting.

Listen, listen, and listen some more. If you are doing anything other than giving your full attention to the person (aka: watching TV, surfing the web, texting), you are not listening.

It sounds so easy, but it’s amazing how many people are terrible listeners. When people know you’re really listening to them, they feel understood and validated.

What’s your best tip to improve any relationship?

Posted in Goals, Relationship Goals | Tagged , , | 2 Comments

3 Aphrodisiacs and Their Health Benefits

Posted on February 16, 2012 by Laura Lee Bloor

Are oysters aphrodisiacs?Having just finished celebrating one of the best Valentine’s Day ever with Mr. Man, it got me wondering whether the oysters, wine and chocolate we enjoyed deserved any credit. Could it be that aphrodisiacs really work?

The short answer: probably not.

No scientific evidence exists to support the claim the certain foods or beverages increase sexual arousal. What’s more likely at play is the placebo effect.

For those unfamiliar with the placebo effect, it works like this: Folklore tells us that eating oysters or chocolate with our lovers will ignite passion, so this knowledge primes our brains to put the appropriate signals into motion as we indulge. Low and behold, we find ourselves feeling randy, which fulfills the “aphrodisiac” prophecy but has nothing to do with the actual food or drink.

That’s not to say many so-called aphrodisiacs don’t have plenty to offer. See what nutritional benefits lay within some of history’s favorite naughty noshes.

Chocolate

Health benefits: Chocolate is practically a health food! Well, dark chocolate that is. And in very small doses, like one ounce a day.

Dark chocolate has less sugar and fat than milk chocolate. Also, it is much richer in antioxidants called flavonoids than milk chocolate. The flavonoids are what help prevent heart disease and stroke as well as lower blood pressure and cholesterol levels.

Why it’s considered an aphrodisiac: These flavonoids help promote blood vessel health, which means blood easily flows throughout the body (and in this case, to the sex organs).

Oysters

Health  benefits: Oysters and other shellfish are high in zinc, which is good for the immune system and reproductive system.

Why it’s considered an aphrodisiac: Zinc deficiency has been linked to poor sperm quality and male infertility. However, zinc deficiency is rare in North America.

Red Wine

Health benefits: Like chocolate, a little red wine may go a long way to help prevent heart disease and stroke as well as lower blood pressure and cholesterol because it is high in antioxidants found within the grapes’ skin. Red wine also has the antioxidant resveratrol that has been linked to reducing the risk of dementia.

The downside is that most of us tend to drink more than the recommended amount: one glass for women, two glasses for men. (A glass of wine is five ounces.)

Once you surpass the recommended guide, drinking red wine — or any alcohol — negatively impacts your health. It strips your body of hydration, minerals and stresses your liver. Plus, too much alcohol can interfere with arousal signals for men, increasing their risk for impotence.

Why it’s considered an aphrodisiac: Red wine (or sparkling wine and champagne) reduces your inhibitions, making you more likely to act on your desires.

What these have delicacies have in common is that they are part of an overall healthy diet. Nothing will keep your libido at peak performance like eating a variety of fresh fruits, vegetables, fish and drinking plenty of water.

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