one-week menu
MENU
Crock Pot Black Beans and Rice Soup
American Indian Slow-Cook Stew
Chick'n and Dumplings
Easy Dinner #1
Couscous and Quickie Tempeh Salad
- pkg flavored tempeh of your choice
- bag of salad
- cherry tomatoes
- soy sauce and olive oil
- box of (flavored) couscous
QTS Ingredients
Large bag of mixed mesclun greens
1 cup cherry tomatoes
2 tablespoons soy sauce
1 package tempeh (flavored or unflavored - whatever floats your boat)
1 tablespoon olive oil
QTS Directions
Chop tempeh into small cubes and heat oil in frying pan. Throw tempeh into the pan when oil is hot and sautee for one minute. Add soy sauce and sautee for two or three additional minutes or until browned. Remove frying pan from heat and toss tempeh, greens, and tomatoes together. Enjoy your quickie tempeh salad right away or save for the next few days in your fridge.
Easy Dinner #2
Veggie Burgers with fruit and gourmet chips
- box of veggie burgers with or without bread/buns
- fresh fruit of your choice
- gourmet veggie/sweet/potato chips
GROCERY LIST
PRODUCE
4 medium-to-large white onions
10 large carrots
1 large bunch or 2 medium bunches celery
4 cloves garlic, minced
1 bag of (mesculin) salad greens
1 cup's worth of cherry tomatoes
fresh fruit of your choice
CANNED GOODS and GROCERY
1/2 cup dry lentils
1/2 cup navy beans
2 16 oz. cans black beans
1 14 1/2 oz. can crushed tomatoes
about 50 oz vegetable broth (or veg boullion cubes to make it)
1 qt V-8 vegetable juice
1 can Loma Linda Meatless Tender Bits (or other meat substitute--like Chik'n Strips, for example)
1 box of (flavored) couscous
2 cup vegan biscuit dough (or mix)
1 large bag of gourmet veggie/sweet/potato chips
2 tablespoons soy sauce
1 tablespoon olive oil
1/2 tsp. Tabasco sauce
1/2 cup red wine
1/4 cup brown sugar
GRAINS
3/4 cups uncooked rice
1 cup barley
FROZEN/REFRIGERATED/DAIRY
1 pkg veggie burgers
2/3 cup plain soymilk
1 pkg tempeh
SPICES
1/2 tsp. ground cumin
1 1/2 tsp. dried basil
1/2 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp thyme
2 bay leaves
1 tsp freshly-ground black pepper
1/4 tsp garlic powder
salt & pepper to taste
Crock Pot Black Beans and Rice Soup
American Indian Slow-Cook Stew
Chick'n and Dumplings
Easy Dinner #1
Couscous and Quickie Tempeh Salad
- pkg flavored tempeh of your choice
- bag of salad
- cherry tomatoes
- soy sauce and olive oil
- box of (flavored) couscous
QTS Ingredients
Large bag of mixed mesclun greens
1 cup cherry tomatoes
2 tablespoons soy sauce
1 package tempeh (flavored or unflavored - whatever floats your boat)
1 tablespoon olive oil
QTS Directions
Chop tempeh into small cubes and heat oil in frying pan. Throw tempeh into the pan when oil is hot and sautee for one minute. Add soy sauce and sautee for two or three additional minutes or until browned. Remove frying pan from heat and toss tempeh, greens, and tomatoes together. Enjoy your quickie tempeh salad right away or save for the next few days in your fridge.
Easy Dinner #2
Veggie Burgers with fruit and gourmet chips
- box of veggie burgers with or without bread/buns
- fresh fruit of your choice
- gourmet veggie/sweet/potato chips
GROCERY LIST
PRODUCE
4 medium-to-large white onions
10 large carrots
1 large bunch or 2 medium bunches celery
4 cloves garlic, minced
1 bag of (mesculin) salad greens
1 cup's worth of cherry tomatoes
fresh fruit of your choice
CANNED GOODS and GROCERY
1/2 cup dry lentils
1/2 cup navy beans
2 16 oz. cans black beans
1 14 1/2 oz. can crushed tomatoes
about 50 oz vegetable broth (or veg boullion cubes to make it)
1 qt V-8 vegetable juice
1 can Loma Linda Meatless Tender Bits (or other meat substitute--like Chik'n Strips, for example)
1 box of (flavored) couscous
2 cup vegan biscuit dough (or mix)
1 large bag of gourmet veggie/sweet/potato chips
2 tablespoons soy sauce
1 tablespoon olive oil
1/2 tsp. Tabasco sauce
1/2 cup red wine
1/4 cup brown sugar
GRAINS
3/4 cups uncooked rice
1 cup barley
FROZEN/REFRIGERATED/DAIRY
1 pkg veggie burgers
2/3 cup plain soymilk
1 pkg tempeh
SPICES
1/2 tsp. ground cumin
1 1/2 tsp. dried basil
1/2 tsp. chili powder
1/2 tsp. dried oregano
1/2 tsp thyme
2 bay leaves
1 tsp freshly-ground black pepper
1/4 tsp garlic powder
salt & pepper to taste