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Plant-Based Nutrition Support Group Heart Healthy Bundle & 2 Week Meal Plan

PBNSG Get Me Started Bundle Meal Plan

Black Bean Bowl

Turmeric Chickpea Scramble

Moroccan Stew

Cajun Mashed Potato

Marinara Sauce

Veggie Loaf  

Quinoa Stack

Plant-Based Cornbread

Millie's Chili

Day

1

Breakfast
MamaSezz Turmeric Chickpea Scramble and Fresh Fruit

Heat up ½ of your MamaSezz Turmeric Chickpea Scramble and enjoy with fresh fruit and coffee or tea.


Lunch
MamaSezz Moroccan Stew on Rice

Cook 1 cups of brown rice (will be 2 cups of cooked rice). Heat up ⅓ of your MamaSezz Moroccan Stew, and enjoy over half of the rice. (Save the rest of the rice for lunch on day #6).

 

Dinner
Taco Salad

Make a large salad and top with ⅓ of your Millie’s Chili. Feel free to add optional garnishes like minced cilantro, grated fresh carrots, and beets, slaw, and fresh lime.

Day

2

Breakfast
MamaSezz Black Bean Bowl and Cinnamon Dusted Banana

Heat up ½ of the MamaSezz Black Bean Bowl and enjoy with a sliced banana dusted with cinnamon and coffee or tea.

 

Lunch
MamaSezz Veggie Loaf and Salad

Pan sear ¼ of your MamaSezz Veggie Loaf (sliced into two pieces) and enjoy over a salad with sliced tomato, red onion, and shaved carrots (or any other fresh veggies you like). Top with your favorite whole food plant-based no-oil dressing or lemon juice and garlic powder.

 

Dinner
Quinoa-Stuffed Acorn Squash

Preheat oven to 375 degrees. Slice acorn squash in half, scoop out the seeds, place cut sides down in a baking sheet with a ¼ inch of water or low sodium veggie stock. Loosely cover with aluminum foil and bake for 35 minutes, or until skin is soft. Store 1 half in your refrigerator for later in the week. Stuff one half of the squash with ⅓ of your warmed up MamaSezz Quinoa Stack and dust with garlic powder or drizzle with your favorite whole food plant-based dressing.

Day

3

Breakfast
MamaSezz Plant-Based Cornbread Breakfast Bowl

Crumble ⅓ of your MamaSezz Plant-Based cornbread into a bowl with ¼ a cup of soymilk (we recommend Westsoy). Add raisins and cinnamon and heat for 2 minutes until soft. Enjoy with coffee or tea.

 

Lunch
Quinoa Bowl with MamaSezz Cajun Mashed Potatoes

Drizzle ⅓ of your MamaSezz Quinoa Stack with your favorite whole food plant-based salad dressing, or lemon juice and garlic powder. Heat ½ of your MamaSezz Cajun Mashed Potatoes until warm and eat as a side.

 

Dinner
MamaSezz Moroccan Stew with Whole Food Oil-Free Bread

Heat ⅓ of your MamaSezz Moroccan Stew and enjoy with a slice or two of whole food oil-free bread (we recommend Food For Life Ezekiel brand).

Day

4

Breakfast
MamaSezz Black Bean Bowl and Cinnamon Shake

Warm up ½ of your MamaSezz Black Bean Bowl. Make shake by blending 1 frozen banana, 1 cup of soymilk, and a dash of cinnamon. Enjoy with coffee or tea.

 

Lunch
MamaSezz Millie’s Chili and Apple

Heat up ⅓ of your MamaSezz Millie’s Chili and slice an apple. Feel free to garnish your chili with fresh cilantro, grated carrots, and beets.

 

Dinner
Open-Faced MamaSezz Veggie Loaf Sandwich

Slice ¼ of your veggie loaf into two pieces and shape like patties. Heat in a nonstick pan until they are brown on both sides. Toast 2 slices of whole food oil-free bread (we recommend Food For Life Ezekiel brand) and top with dijon mustard, spinach, sliced tomato, red onion, shaved carrot, then place a patty on each slice.

Day

5

Breakfast
MamaSezz Plant-Based Cornbread Breakfast Bowl

Crumble ⅓ of your MamaSezz Plant-Based Cornbread into a bowl with ¼ a cup of soymilk (we recommend WestSoy). Add raisins and cinnamon and heat for 2 minutes until soft. Enjoy with coffee or tea.

 

Lunch
MamaSezz Marinara over Pasta with a Salad

Boil 2/3 lbs of brown rice pasta per instructions on the bag. Enjoy half of it topped with 1/2 of your MamaSezz Marinara Sauce. Refrigerate the rest. Enjoy with a side salad. 

 

Dinner
Quinoa-Stuffed Acorn Squash

Stuff the other half of your squash with ⅓ of your warmed up MamaSezz Quinoa Stack and dust with garlic powder or drizzle with your favorite whole food plant-based dressing.

Day

6

Breakfast
MamaSezz Turmeric Chickpea Scramble and Fresh Fruit

Heat up ½ of your Turmeric Chickpea Scramble and enjoy with fresh fruit and coffee or tea.

 

Lunch
MamaSezz Moroccan Stew on Brown Rice

Heat up ⅓ of your MamaSezz Moroccan Stew and enjoy over the rest of your brown rice. Feel free to add in a side salad.

 

Dinner
MamaSezz Veggie Loaf with Cajun Mashed Potatoes

Heat ¼ of your MamaSezz Veggie Loaf sliced into two pieces (heat on the stovetop or in the microwave) and ½ of your MamaSezz Cajun Mashed Potatoes.

Day

7

Breakfast
MamaSezz Plant-Based Cornbread Breakfast Bowl

Crumble ⅓ of your MamaSezz Plant-Based Cornbread into a bowl with ¼ a cup of soymilk (we recommend WestSoy). Add raisins and cinnamon (or any frozen fruit and spice you like) and heat for 2 minutes until soft. Enjoy with coffee or tea.

 

Lunch
MamaSezz Millie’s Chili and Salad

Heat up ⅓ of your MamaSezz Millie’s Chili and make a side salad. Feel free to garnish your chili with fresh cilantro, grated carrots, and beets.

 

Dinner
MamaSezz Marinara Pasta and Veggie Balls

 Heat the rest of your pasta and top with the rest of your MamaSezz Marinara. Take the last ¼ of your MamaSezz Veggie Loaf and roll into meatball sized balls. Heat in the oven or on the stovetop and enjoy over your pasta marinara. Enjoy with a side of steamed or roasted veggies.

 

Grocery Shopping List

Produce:

  • Fresh fruit (2+ servings)
  • Ingredients for salad (3+ servings)
  • Banana (2)
  • Tomatoes (1-2)
  • Red onion (1)
  • Carrots (2, Large)
  • Acorn Squash
  • Apple (1+)
  • Spinach
  • Optional - taco salad and chili toppings: green onion, fresh lime, grated carrots, and fresh cilantro.
  • Optional - any veggies you like that you might bake or steam to round out your meals. Cook-in-the-bag and frozen veggies are great for those with busy lives!

 

Other:

  • Brown rice (1-2 cups)
  • 1 lb Brown rice pasta
  • Coffee or tea
  • Cinnamon
  • Lemon juice and/or your favorite WFPB dressing (or dressing ingredients)
  • Garlic powder
  • Soymilk (we recommend Westsoy)
  • Raisins
  • Whole food oil-free bread (we recommend Food for Life Ezekiel brand)
  • Dijon mustard

PBNSG Keep It Going Bundle Meal Plan

Mushroom Chickpea Stew

Turmeric Chickpea Scramble

Mashed Sweet Potatoes

Lentil Dhal over Quinoa

Gardener’s Pie

Marinara Sauce

Corn Chowdah

Millie’s Chili

Quinoa Stack

Day

1

Breakfast
MamaSezz Turmeric Chickpea Scramble with Grapefruit

Heat up ½ of your MamaSezz Turmeric Chickpea Scramble and enjoy with half of a grapefruit with an optional drizzle of real maple syrup. Enjoy with tea or coffee.

 

Lunch
MamaSezz Pasta Marinara and Steamed Broccoli

Boil 2/3 lbs of pasta per the instructions on the bag. Heat up ½ of your MamaSezz Marinara Sauce and enjoy over 1/2 of the pasta. Mix in steamed broccoli. To steam broccoli, heat in a stovetop pan with a cup or more of water, cover and cook until soft.

 

Dinner
MamaSezz Gardener’s Pie with a Sweet Potato

Cook sweet potato by piercing the skin with a fork and cooking in the microwave or an oven until soft all the way through. You can dust the sweet potato with garlic powder and black pepper or drizzle on whole food plant-based salad dressing. Heat up 1/3 of your MamaSezz Gardener’s Pie and eat with the potato.

Day

2

Breakfast
Fruit Smoothie and Cinnamon Toast

Blend together 1 frozen banana, 1 cup of soymilk, ¼ cup of frozen or fresh fruit, and ½ cup of raw spinach. Toast some whole food oil-free bread or a rice cake dusted with cinnamon. Optional: add some maple or date syrup. Enjoy with coffee or tea.

 

Lunch
MamaSezz Mushroom Chickpea Stew

Heat up ½ of your MamaSezz Mushroom Chickpea Stew and enjoy with a hunk of oil-free, whole food bread, or brown rice cakes.

 

Dinner
Hot Quinoa Bowl

Heat ½ of your MamaSezz Quinoa Stack in a stovetop pan or microwave and mix in spinach until wilted. Top with garlic powder or your favorite whole food plant-based salad dressing. Feel free to add an optional side salad.

Day

3

Breakfast
Loaded Oatmeal

In a microwave-safe bowl, add 1 cup of uncooked oats and soymilk to cover, lots of raisins, a sliced banana, and cinnamon (or any other fruit and spice you love). If you want to get super creative add flax or chia seeds or cocoa powder. Microwave for 2 minutes, or until oats absorb moisture. Enjoy with tea or coffee.

 

Lunch
Loaded Salad

Make a large salad, loaded with lots of your favorite veggies and beans. Top with garlic powder and lemon juice, or your favorite whole food plant-based salad dressing and enjoy with a hunk of whole food oil-free bread.

 

Dinner
MamaSezz Pasta Marinara

 Heat up ½ of your MamaSezz Marinara Sauce and the rest of your pasta with a few handfuls of spinach. Enjoy warm.

Day

4

Breakfast
MamaSezz Turmeric Chickpea Scramble

Heat up ½ of your MamaSezz Turmeric Chickpea Scramble and enjoy with the other half of your grapefruit (warm or chilled) with optional maple syrup drizzle.  

 

Lunch
MamaSezz Gardener’s Pie

Heat up 1/3 of your MamaSezz Gardener’s Pie, and enjoy with a side salad.

 

Dinner
MamaSezz Millie’s Chili Stuffed Potato

Heat up ½ of your Chili and enjoy over a baked potato. To cook potato, pierce the skin with a fork and cook in your microwave or in an oven until soft all the way through.

Day

5

Breakfast
Loaded Sweet Potato Toast

Toast 2 slices of whole food oil-free bread, or use brown rice cakes. Smear with ½ of your MamaSezz Mashed Sweet Potato and dust with cinnamon, add some raisins or bananas if you want and enjoy with tea or coffee.

 

Lunch
MamaSezz Millie’s Chili and Spinach

Heat ½ of your MamaSezz Millie’s Chili and mix in a handful of spinach. Optionally garnish with grated carrot, beet, and minced fresh cilantro. Add a side salad if you like.

 

Dinner
MamaSezz Corn Chowdah and Side Salad

Heat ½ of your MamaSezz Corn Chowdah and enjoy with a side salad.

Day

6

Breakfast
Loaded Oatmeal

In a microwave-safe bowl, add 1 cup of uncooked oats and soymilk to cover, lots of raisins, a sliced banana, and cinnamon (or any other fruit and spice you love). If you want to get super creative add flax or chia seeds or cocoa powder. Microwave for 2 minutes, or until oats absorb moisture. Enjoy with tea or coffee.

 

Lunch
MamaSezz Mushroom Chickpea Stew and Salad

Heat ½ of your MamaSezz Mushroom Chickpea Stew and enjoy with a side salad.

 

Dinner
MamaSezz Gardener’s Pie and Broccoli

Heat up 1/3 of your MamaSezz Gardener’s Pie and enjoy with steamed broccoli. To steam broccoli, heat in a stovetop pan with a cup or more of water, cover and cook until soft. Top with garlic powder.

Day

7

Breakfast
Loaded Sweet Potato Toast

Toast 2 slices of whole food oil-free bread, or use brown rice cakes. Smear with ½ of your MamaSezz Mashed Sweet Potato and dust with cinnamon, add some raisins or bananas if you want and enjoy with tea or coffee.

 

Lunch
MamaSezz Corn Chowdah and Side Salad

Heat ½ of your MamaSezz Corn Chowdah and enjoy with a side salad.

 

Dinner
Quinoa Salad

Mix ½ of your MamaSezz Quinoa Stack with a few handfuls of fresh spinach. Top with garlic powder or your favorite whole food plant based dressing

Grocery Shopping List

Produce:

  • Grapefruit (1)
  • Broccoli (2 servings)
  • Sweet potato (small/medium)
  • Russet potato (small/medium)
  • Spinach
  • Banana (3+)
  • Salad ingredients (as much as you think you can eat)
  • Fresh or frozen berries (¼ a cup)
  • Optional - taco salad and chili toppings: green onion, fresh lime, grated carrots, and fresh cilantro.
  • Optional - any veggies you like that you might bake or steam to round out your meals. Cook-in-the-bag and frozen veggies are great for those with busy lives!

 

Other:

  • Tea or coffee
  • Garlic powder
  • 1 lb brown rice pasta
  • Beans for salad
  • WFPB dressing (optional) or dressing ingredients. Oil-free.
  • Oats (2+ cups)
  • WESTSOY soymilk
  • Raisins (oil free)
  • Cinnamon
  • Whole food oil-free bread (Food for Life Ezekiel brand) or brown rice cakes
  • Maple syrup or date syrup (optional)