Welcome to DAY 3 of the Healthy Vegan Meal Plan. I hope you have enjoyed the recipes so far. Today we have a sweet smoothie to start the day, a flavorful easy quick noodle soup for lunch, and a blend of cooked and raw for dinner. How are you feeling today? Lighter, more awake? Or are you feeling hungry? If you are feeling hungry make sure you are eating enough calories at each meal to feel satisfied, and add in some suggested snack if you need. Don't forget to take advantage of my ebook sale (valid May 30 to June 5, 2018) by using BVGAN50 at checkout. Good Luck on DAY 3!
DAY 3 MENU
STRAWBERRY MANGO SMOOTHIE
MISO NOODLE SOUP
RICE & BEANS WITH MANGO SALSA
SHOPPING LIST FOR DAY 3
rice of your choice
red bell pepper
vegan sour cream
BREAKFAST - STRAWBERRY MANGO SMOOTHIE
2 cups fresh squeezed orange juice
1 cup frozen strawberries
2 cups frozen mango
you can add in some leafy greens if you’d like too
Blend and enjoy.
LUNCH - MISO NOODLE SOUP
1 package udon noodle
5 cups vegetable broth
1/2 cup thinly carrot rounds (sliced)
1/2 cup brown mushrooms (sliced)
2 tbl chickpea miso
1/2 cup frozen peas
1/2 cup green onion (chopped, 1/4 cup for soup 1/4 cup for garnish)
1/2 a jalapeno (chopped, for garnish)
1/4 cup cilantro (chopped, for garnish)
1 lime cut into wedges for each serving
sriracha to taste (optional)
Cook the udon noodles according to package directions.
In a large pot bring the vegetable broth to a boil, then lower to a medium heat. Add the carrots and simmer 3 - 5 minutes.
Add the mushrooms, cook for 1-2 minutes, then turn off the heat.
In a small bowl or cup add the miso paste and a few ladles full of the vegetable broth and stir until the miso dissolves. Then pour this mixture back into the soup pot. Do not reheat. Then add in 1/4 cup of the green onions, frozen peas, and all the noodles and stir. Cover with a lid for a few minutes to allow the flavors to combine.
Portion out the desired servings into bowls and divide between the bowls the ingredients for garnish (rest of the green onion, jalapeño, cilantro, lime, and sriracha).
DINNER - RICE & BEANS WITH MANGO SALSA
1 mango (chopped)
1 jalapeño (chopped)
1/4 bunch of cilantro (chopped)
1/4 of a small red onion (chopped)
juice of 1 lime or lemon
1 to 1 1/2 cups tomatoes (chopped)
salt to taste
desired amount of rice of your choice (I used brown, but jasmine or basmati would work well too)
1 can black beans (slightly drained)
1/2 tsp cumin
salt to taste
1 tsp vegan sour cream (optional)
to be served over veggies like:
lettuce of your choice
red bell pepper (chopped)
green onion (chopped)
Make desired amount of rice according to package directions.
In a medium mixing bowl add all the ingredients to make the mango salsa, stir and set aside.
Chop up your desired veggies to go with the meal. I used butter lettuce, red bell pepper, and green onion. Avocado would be nice add on too.
Heat the can of beans in a medium sauce pan on high, add in the cumin and vegan sour cream if desired. Salt to taste.
Assemble your desired greens and veggies on a plate, top with some rice, beans and mango salsa.
FOR A VIDEO VERSION OF TODAY'S RECIPES, WATCH HERE: