Shop Now

Week 1 Meal Plan & Shopping List: Whole Food Plant-Based Challenge

Your MamaSezz Bundle

Mama’s Burger
(4 servings)

Lazy Lasagna
(3 servings)

Gardener’s Pie
(3 servings)

Turmeric Chickpea Scramble
(2 servings)

Scalloped Potato
(2 servings)

Black Bean Bowl
(1 serving)

Granola
(3 servings)

Hungarian Mushroom Soup
(3 servings)


Menu

Day 1

Breakfast: Turmeric Chickpea Scramble with fresh fruit
Lunch: Gardener’s Pie with a side salad
Dinner: Loaded Mama’s Burger with steamed carrots

 

Day 2

Breakfast: Granola cereal with coffee or tea (and add fruit if you want)
Lunch: Black Bean Bowl with sliced avocado
Dinner: Lazy Lasagna on a bed of spinach

 

Day 3

Breakfast: Scalloped Potatoes with fresh fruit
Lunch: Hungarian Mushroom Soup with a hearty slice of whole grain or gluten-free bread and hummus
Dinner: Gardener’s Pie with steamed broccoli

 

Day 4

Breakfast: Turmeric Chickpea Scramble with sliced avocado
Lunch: Lazy Lasagna with a side salad
Dinner: Mama’s Burger with sauteed onions, mushrooms, spinach, and steamed carrots (MamaSezz substitute any veggie you like and more than one is even better.)

 

Day 5

Breakfast: Granola porridge
Lunch: Taco salad
Dinner: Mushroom stroganoff

 

Day 6

Breakfast: Scalloped Potatoes with fresh fruit
Lunch: Gardener’s Pie with steamed broccoli
Dinner: Lazy Lasagna on a bed of spinach

 

Day 7

Breakfast: Granola cereal
Lunch: Hungarian Mushroom Soup on a baked potato
Dinner: Mama’s Burger with all the fixings

Instructions

Day 1

Breakfast: Warm up ½ of your Turmeric Chickpea Scramble, and enjoy with fresh fruit of your choice and coffee or tea. Fresh or frozen fruit is fine.
Lunch: Warm up ⅓ of your Gardener’s Pie, and enjoy with a side salad.
Dinner: Heat up 1 of your Mama’s Burgers and build a burger using sliced tomato, sliced red onion, spinach, dijon mustard on a whole-grain or gluten-free bun. Enjoy with steam-in-the-bag carrots. (MamaSezz substitute any veggie you like and more than one is even better.)

 

Day 2

Breakfast: Enjoy a ⅓ of the bag of crumbled Granola with Westsoy soy milk, and coffee or tea.
Lunch: Warm up your Black Bean Bowl and top with sliced avocado.
Dinner: Heat your Lazy Lasagna and enjoy over a heaping pile of fresh spinach. To steam your spinach toss 3 cups of spinach with hot water in a shallow pan on the stovetop or place in a microwave-safe bowl, cover, and heat until spinach has wilted. We also think that spinach wilts almost perfectly simply by placing warm food directly on top of it and stirring it in.

 

Day 3

Breakfast: Heat up 1/2 a tray of Scalloped Potatoes. Enjoy with your choice of fresh fruit, and coffee or tea.
Lunch: Heat up 1/3 bag of Hungarian Mushroom Soup and enjoy with a hunk of whole grain bread smeared with hummus, or a side salad with a dollop of hummus.
Dinner: Heat up ⅓ of the Gardener’s Pie. Enjoy with steamed broccoli dusted with garlic powder. To steam broccoli heat in a shallow pan on stovetop with water until desired softness, or microwave in a covered microwave safe bowl with a cup of water.

 

Day 4

Breakfast: Heat up the remaining ½ of the Turmeric Chickpea Scramble. Slice fresh avocado over top and enjoy with tea or coffee.
Lunch: Heat up ⅓ of the Lazy Lasagna, and enjoy with a side salad.
Dinner: Heat up 1 Mama’s Burger and enjoy between a whole grain bun with sautéed mushrooms, onion, and some fresh spinach. Enjoy with steam-in-the-bag carrots. (MamaSezz substitute any veggie you like and more than one is even better.)

 

Day 5

Breakfast: Crumble ⅓ of the bag of Granola in a bowl with 1 cup of plant-based milk. Microwave in microwave safe bowl or heat in a shallow pan on the stove top until soft. Enjoy with tea or coffee.
Lunch: Heat up a Veggie Burger and crumble it over a large salad with sliced tomato, avocado, and canned corn. Voilà Taco Salad! (MamaSezz feel free to add more veggies).
Dinner: Cook one cup of pasta, heat the rest of Hungarian Mushroom Soup, and combine. (MamaSezz suggests brown rice, lentil, chickpea, or whole grain pasta.)

 

Day 6

Breakfast: Enjoy the remaining Scalloped Potatoes with fresh fruit of your choice, and coffee and tea.
Lunch: Heat up the rest of the Gardener’s Pie, and enjoy with steamed broccoli dusted with garlic powder. To steam broccoli heat in a shallow pan on stovetop with water until desired softness, or microwave in a covered microwave safe bowl with a cup of water.
Dinner: Heat up remaining ⅓ of the Lazy Lasagna, and enjoy over steamed spinach. To steam your spinach toss 3 cups of spinach with hot water in a shallow pan on the stovetop or place in a microwave-safe bowl, cover, and heat until spinach has wilted. We also think that spinach wilts almost perfectly simply by placing warm food directly on top of it and stirring it in.

 

Day 7

Breakfast: Crumble the rest of your Granola in 1 cup of plant-based milk and add sliced fresh fruit. Enjoy with coffee or tea.
Lunch: Bake a potato buy poking holes in the skin with a fork and then baking in a 350-degree oven or cooking in the microwave until it is soft. Warm the remaining Hungarian Mushroom Soup and pour it over the potato.
Dinner: Heat up 1 Mama’s Burger and serve on whole grain or gluten-free bun with tomato, spinach, sliced red onion and dijon mustard. Enjoy with a side salad.


No B.S. (Bad Stuff) Snack & Dessert Suggestions

Medjool dates with natural nut butter
Apple slices with natural peanut butter
Popcorn dusted with nutritional yeast
Dried or fresh fruit
Raw nuts like almonds, cashews, pistachios or walnuts
Ants (raisins) on a log (celery) with natural nut butter
Raw veggies and hummus
Steamed edamame (you can find it unsalted and ready to go in the freezer section)
Peanut butter stuffed dates
Guacamole and oil-free oven-baked tortilla chips and/or celery and carrots
Peanut butter, banana, and cinnamon on whole grain toast
Hummus and cucumber on whole grain toast
Avocado smashed on whole grain toast
Toasted corn tortilla dipped in vegan no-sodium refried beans
Frozen red grapes

Shopping List

Produce

4 servings fresh or frozen fruit
5 servings of salad ingredients (MamaSezz eat your leafy greens and veggies)
2 ripe tomatoes
1 red onion
4 servings fresh spinach
2 servings baby carrots (steam in the bag is a no fuss no muss option)
2 servings broccoli (steam in the bag is a no fuss no muss option)
3 avocados
1/2 bag of mushrooms (maybe some Baby Bellas or a large Portobello)

 

Grains

1 serving pasta (MamaSezz suggests whole grain, brown rice, lentil, or chickpea pasta)
3 whole grain or gluten-free burger buns
1 slice whole grain or gluten-free bread (keep the rest in the freezer for next week)

 

Other

Garlic powder
Hummus
Dijon mustard
Coffee and tea
Plant-based milk (Mama recommends Westsoy)
Snacks