Keep It Going Bundle Meal Plan

Keep It Going Bundle Meal Plan

The MamaSezz Keep It Going Meal Plan is designed to make it easy peasy to keep your whole food plant-based lifestyle on track. We especially recommend this meal plan if you’ve just completed our MamaSezz 2-Week Whole Food Plant-Based Challenge.

All MamaSezz dishes are fresh and ready to heat-and-eat, no meal plan required.

That said, we know that when it comes to lifestyle change a bit of support is super helpful, especially if you’re a newbie plant eater.  We’ve created this handy dandy meal plan to give you a wee boost!

SOME PRO TIPS:

  • Dare to experiment with new fruits and veggies. You can never eat too many fruits and veggies.

  • Snack when you’re hungry (see suggestions for healthy snacks on our website blog).

  • The MamaSezz website is chock-a-block with articles and recipes that will help you take your  meal plan to a whole ’nother level including recipes for oil-free salad dressings, everything you need to know about non-dairy milk and whole food pasta, easy peasy garnish ideas, tips on how to steam and season veggies and cook grains, and so so so much more.

IN THIS BUNDLE:

  • Mama’s Mac

  • Bolognese with Pasta

  • Lentil Dhal with Quinoa

  • Mashed Sweet Potatoes

  • Veggie Loaf

  • Gardener’s Pie

  • Turmeric Chickpea Scramble

  • Quinoa Stack

  • Mama’s Mac Sauce

Day

1

Breakfast
Creamy Spinach Breakfast Toast and Fresh Fruit

Toast 100% whole grain bread. Make creamy spinach spread by microwaving a few Tablespoons of the MamaSezz Mama’s Mac Sauce with a handful of spinach until it wilts. Enjoy with coffee or tea and fresh fruit.

Lunch
MamaSezz Quinoa Stack Spinach Bowl

Put the MamaSezz Quinoa Stack in a big bowl, mix in a few handfuls of raw spinach, and dress with your favorite oil-free salad dressing.

Dinner
MamaSezz Veggie Loaf, MamaSezz Mama’s Mac and Steamed Veggies

On the stovetop, oven, or microwave heat ¼ of the MamaSezz Veggie Loaf and ½ a bag of MamaSezz Mama’s Mac. Enjoy with a side of steamed veggies. If you want to try out some optional seasonings like garlic powder, black pepper.

Day

2

Breakfast
Berry Blast Smoothie and Fresh Fruit

Blend frozen berries with spinach, a frozen banana, a handful of raw spinach, and unsweetened non-dairy milk. Enjoy with tea or coffee, and fresh fruit.

Lunch
Cream of Broccoli Soup and Side Salad

Saute 1 onion with 1 head or 1 bag of chopped broccoli in veggie broth until soft. Once soft, add 5 cups of veggie broth and ¾ of your bag of Mama’s Mac Sauce. Blend ½ of the soup with a blender or immersion blender until smooth and incorporate back into the pot. Save a few cups for lunch Day 4, and enjoy the rest of your Cream of Broccoli Soup with a side salad.

Dinner
MamaSezz Gardener’s Pie and Side of Steamed Veggies

Heat ⅓ of your MamaSezz Gardener’s Pie in the microwave or oven, and enjoy with a side of steamed veggies.

Day

3

Breakfast
MamaSezz Turmeric Chickpea Scramble, Sliced Avocado, and Fresh Fruit

Heat ½ of your MamaSezz Turmeric Chickpea Scramble and top with sliced avocado. Enjoy with coffee or tea, and a side of fresh fruit.

Lunch
Creamy MamaSezz Quinoa Stack Bowl and Side Salad

Heat the rest of your MamaSezz Quinoa Stack and add a few Tablespoons of Mama’s Mac Sauce. Enjoy warm with a side salad.

Dinner
MamaSezz Bolognese with Pasta with Veggie Balls & Steamed Veggies

Heat ⅓ a bag of your MamaSezz Bolognese with Pasta, and top with veggie balls made out of the MamaSezz Veggie Loaf. Hand form veggie balls out of ¼ of the loaf, and heat them on the stovetop in a non-stick pan or in the microwave. Enjoy a hearty pasta dish with veggie balls and a side of steamed veggies.

Day

4

Breakfast
Green Mountain Power Smoothie with Fresh Fruit

Blend together: 1 frozen banana, 1 ½ Tablespoon of raw cacao powder, 1 ½ Tablespoon of all natural peanut butter, 1/2 cup of unsweetened non-dairy milk. Enjoy with coffee or tea, and fresh fruit.

Lunch
MamaSezz Gardener’s Pie with Cream of Broccoli Soup and a Side Salad

Heat ⅓ of a tray of your MamaSezz Gardener’s Pie, and heat the rest of your Cream of Broccoli Soup. Pour 1 cup of the soup over your MamaSezz Gardener’s Pie and enjoy with a side salad.

Dinner
MamaSezz Lentil Dahl with Quinoa and Steamed Veggies

Heat your MamaSezz Lentil Dahl with Quinoa until warm. Enjoy with steamed veggies.

 

Day

5

Breakfast
MamaSezz Mashed Sweet Potato Toast and Fresh Fruit

Toast 1 or 2 slices of 100% whole grain bread and spread a few Tablespoons of MamaSezz Mashed Sweet Potato on each (cold or warm). Dust with cinnamon and enjoy with tea or coffee, and fresh fruit.

Lunch
MamaSezz Bolognese with Pasta with Spinach and a Side Salad

Add a handful of spinach to ⅓ of your MamaSezz Bolognese with Pasta. Heat in the stovetop or in the microwave until warm. Enjoy with a side salad.

Dinner
Open-Faced MamaSezz Veggie Loaf Sandwich with Steamed Veggies

Hand form ¼ of the MamaSezz Veggie Loaf into a patty and pan fry (no oil, in a non-stick pan). Heat until crispy. Place on a slice of 100% whole grain bread with spinach and a smear of MamaSezz Mama’s Mac Sauce. Enjoy your open-faced sandwich with steamed veggies.

Day

6

Breakfast
MamaSezz Turmeric Chickpea Scramble, Sliced Avocado, and Fresh Fruit

Heat ½ of your MamaSezz Turmeric Chickpea Scramble and top with sliced avocado.  Enjoy with tea or coffee, and fresh fruit.

Lunch
MamaSezz Mama’s Mac with Broccoli and a Side Salad

Heat ½ a bag of MamaSezz Mama’s Mac and add a few cups of chopped, steamed broccoli. To steam broccoli, heat in a stovetop pan with water until soft. Strain and add to MamaSezz Mama’s Mac. Enjoy with a side salad.

Dinner
MamaSezz Gardener’s Pie with Steamed Veggies

Heat ⅓ of your Gardener’s Pie in the microwave or oven, and enjoy with steamed veggies.

Day

7

Breakfast
Creamy Spinach Breakfast Toast and Fresh Fruit

Steam 4 cups of spinach, then strain and stir into your remaining MamaSezz Mama’s Mac Sauce. Spread on toasted 100% whole grain bread and enjoy with coffee or tea, and fresh fruit.

Lunch
Pan-Fried MamaSezz Veggie Loaf with MamaSezz Mashed Sweet Potatoes and a Side Salad

Pan fry (no oil, in a non-stick pan) or microwave ¼ of the MamaSezz Veggie Loaf, and enjoy with the rest of your MamaSezz Mashed Sweet Potato, heated, and a side salad.

Dinner
MamaSezz Bolognese with Pasta and Steamed Veggies

Heat up the remainder of your MamaSezz Bolognese with Pasta and enjoy with steamed veggies.

Grocery Shopping List:

Produce:

  • 2 bananas (peel, slice, and freeze)
  • 7 servings of fresh fruit
  • Frozen berries
  • 2 ripe avocados (for day 3 and 6)
  • A few bags of spinach
  • 1 onion
  • 2 heads of broccoli or 1 bag of frozen broccoli
  • 7 servings of your choice of vegetable to steam
  • 7 servings of salad ingredients

 

Other:

  • 100% whole grain bread (recommended: Food for Life Ezekiel)
  • All natural peanut butter (no added oil or sugar. Recommended: Teddy’s)
  • Cinnamon
  • Raw cacao powder (no added sugar)
  • Unsweetened non-dairy milk (recommended: WestSoy)
  • 5 cups of low sodium veggie broth
  • Ingredients for oil-free salad dressing of your choice

Suggestions

Steaming Veggies

To steam veggies, saute in some low sodium veggie broth, or water, until liquid evaporates and veggies are cooked. Add more liquid to prevent sticking if needed. Strain and enjoy with spices and sauces of your choosing like low sodium Tamari, Mexican spice mix, tahini, black pepper, garlic powder, onion powder, curry powder, or MamaSezz Mama’s Mac Sauce.

Veggie Suggestions

Green beans, broccoli, sliced or baby carrots, spinach, diced sweet potato, zucchini, sliced bell peppers, cauliflower, Brussels sprouts, and squash.

Fruit Suggestions

Bananas, apples, nectarines, grapefruits, oranges, peaches, cantelope, berries, avocado, etc.

Healthy Snacks

Fresh fruit

Sliced apples, dates, or bananas smeared with nut butter

Smoothies

Raw veggies dipped in oil-free hummus

Raw veggies dipped in oil-free salad dressing