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DAY 2 of the 7 DAY HEALTHY VEGAN MEAL PLAN

Updated: May 31, 2019


Hello and welcome to DAY 2! How did yesterday go for you? How are you feeling? DAY 2 is packed with tasty flavors in each meal, and a very warming hearty dinner. Let's get down to it!

DAY 2 MENU

FRESH FRUIT & RAWNOLA

LARGE SALAD WITH ORANGE MISO DRESSING

ENCHILADAS

SHOPPING LIST FOR DAY 2

banana

orange

mango

wild blueberries (fresh or frozen)

red leaf lettuce

chard

spinach

kale

cucumber

tomato

jalapeno

cilantro

sauerkraut

dates

chickpea miso

nutritional yeast

garlic

vegetable broth or bouillon

tomato paste

sweet potato

black beans

flour or corn tortillas

lime

maple syrup

hot sauce

salt

pepper

cumin

smoked paprika

*also ingredients from DAY 1's queso dip and SNACK's rawnola

BREAKFAST - FRESH FRUIT & RAWNOLA

INGREDIENTS

1 banana (peeled & sliced)

1 orange (peeled & chopped)

1 mango (peeled & chopped)

1 handful of wild blueberries (fresh or frozen)

desired amount of rawnola rolled into balls (recipe here)

Assemble all fruit in a bowl, and top with rawnola. Enjoy!

LUNCH - LARGE SALAD WITH ORANGE MISO DRESSING

INGREDIENTS

Desired ingredients for your salad, I used the following:

red leaf lettuce

chard

spinach

kale

cucumber

tomato

jalapeno

cilantro

sauerkraut

DRESSING

the juice of one orange

1 date (pitted)

1 tsp chickpea miso

1/4 tsp nutritional yeast

salt & pepper to taste

Combine all dressing ingredients in a high speed blender until well blended (about a minute).

Assemble desired salad ingredients in a large bowl, pour dressing over the salad and dig in! I you feel like you want something more, you can always add some chickpeas or whole grain (quinoa for example) to your large salad.

DINNER - ENCHILADAS

INGREDIENTS

parchment paper lined baking sheet

baking pan, (I used a 9 x 9, but 9 x 13, or any size will work too)

RED SAUCE

3 cloves of garlic (chopped)

1 cup vegetable broth (1/2 a cup used at a time)

1/2 tsp smoked paprika

1 can tomato paste

1 drop of hot sauce (optional)

1 tbl maple syrup

up to 1/2 a cup of water (to reach desired sauce consistency)

ENCHILADAS

1 large sweet potato (peeled & cubed)

1 can of black beans (slightly drained)

1/2 tsp ground cumin

salt & pepper to taste

4-7 flour or corn tortillas (I use flour in the video recipe version)

TOPPINGS/GARNISH (optional)

lettuce (chopped)

tomato (chopped)

cucumber (chopped)

1/4-1/2 an avocado (sliced)

cilantro

green onion

lime wedges

2-4 tbl queso dip (recipe here)

Preheat oven to 400 degrees F. Once ready, bake the sweet potatoes on a parchment paper lined baking sheet for 15-20 minutes. During this time make the red sauce and doctor up the beans.

In a medium frying pan add a 1/2 cup of vegetable broth and heat on high. Lower heat to medium and add garlic to sauté on medium for 1-2 minutes. Add in smoked paprika and the remaining 1/2 cup of vegetable broth, stir. Then add in tomato paste, maple syrup, a drop of hot sauce (optional) and up to 1/2 cup of water to reach a “sauce" consistency (not too runny, not too thick). Take the potatoes out and set aside. Readjust oven temperature to 350 degrees F.

Pour the can of beans into a medium saucepan, add 1/2 tsp ground cumin, desired salt and pepper and heat on medium high until bubbling. Turn off the heat. About this time your potatoes should be ready. Take them out of the oven and add them to the saucepan with the black beans, stir until combined. This will be your enchilada filling.

In the baking pan spread enough red sauce to cover the bottom, and reserve the rest for topping the enchiladas.

Assemble the enchiladas by evenly filling each tortilla with the bean/potato mixture then fold each like a little burrito. Place each enchilada seam side down in your baking pan, right next to each other until you have filled up your pan. Use a spoon to evenly distribute the remaining red sauce on top of the enchiladas and fill the cracks too!

Bake at 350 degrees F for 15-20 minutes until warmed through.

Once cooked, remove from the oven and evenly distribute the queso dip on the enchiladas, no need to heat the dip up, it will warm once it hits the hot enchiladas. Garnish with desired toppings and serve. You can even make a little side salad with your garnish veggies if desired.

FOR A VIDEO VERSION OF TODAY'S RECIPES, WATCH HERE:


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