Sample Meal Plans and Shopping Lists

SAMPLE MEAL PLANS AND SHOPPING LISTS
The information contained in this booklet is solely for general information purposes,and is not a substitute for medical, health and fitness advice from a professional healthcare provider.
BEFORE YOU GET STARTED
PERSONALIZE
The sample meal plans provided include a variety of dishes. Plan ahead and use the meal plans as a guide. You can incorporate
all of the dishes, or just choose a few and add your own to create your own personalized meal plan. Also, like many of us, you
can also prepare breakfast and one more meal that you can eat for both lunch and dinner.
PREPARE
Before you start your week, prepare some ingredients or meals a head of time. Here are some examples.
• Chop vegetables and store them in air tight containers in the fridge.
• Make salad dressings and sauces for the week to add to salads, stir frys, tacos, wraps, etc.
• Soak beans overnight, then cook and store them in the freezer in ziplock bags or jars for when you’re ready. Or buy canned
beans since they are already cooked.
• Cook enough rice for the week or for a couple of days and store it in the fridge.
• Prepare dough balls and store them in the fridge in ziplock bags or air tight containers to make tortillas, rotis or other flat
breads.
• Cook soups and stews ahead of time.
CHOOSE VARIETY
Each week, eat a variety of foods from each of the following food groups – Fruits, Vegetables,
Legumes, Grains, Ground Provision, and a small handful of Nuts and Seeds. This will help you get
a variety of healthy nutrients. Think of selecting the colors of a rainbow when grocery shopping.
MAKE VEGGIES YOUR DEFAULT

Focus on vegetables first, mostly green vegetables, and then add the grains, legumes, provision,
fruits, nuts and seeds. This way of thinking can help you to incorporate more veggies into your diet and maximize your nutrient
intake.
BEFORE YOU GET STARTED (continued)
SEASON GENEROUSLY
Don’t overdo it with the salt. Instead, season well with more onion, garlic, scallions, herbs, spices, and sweet peppers,
depending in the recipe. Add a touch of liquid aminos, coconut aminos, soy sauce or tamari sauce for extra flavour when
cooking.
CHOOSE WHOLE GRAINS

Choose whole grains such as whole wheat bread, sprouted whole grain bread, rye bread, oats
(oatmeal, oat flour), brown rice, corn and quinoa.
LIMIT PROCESSED FOODS

Limit our intake of concentrated oils (fats), white sugar, white flour and other highly-processed
food, or eliminate these items all together. Try date syrup, maple syrup and brown sugar (but in
limited amounts). To add a touch of healthy sweetness to your dishes, cook with pumpkin, sweet
potatoes and carrots.
DITCH THE GHEE AND LARD

Ghee and lard derive from animal fats and therefore high in saturated fat and cholesterol, which are ingredients in a recipe
for heart disease, Type 2 diabetes and inflammation. If you sauté with oil, use oils made from plant sources. For example,
vegetable, canola, sesame and sunflower oil are all good high heating oils. Also, choose non-dairy butter and margarine where
ever you add butter to your dishes. However, in general, try cooking with less oil and less butter (they are still pure fats) and
consider sautéing and “stir frying” with a little water instead.
STAY HYDRATED
Drink enough water throughout the day to stay hydrated.
WEEK ONE
DAY 1
Breakfast Lunch Dinner
Oatmeal Bowl with Fruit & Nuts/Seeds Stew Red Beans with Rice Salad Medley
and Vegetables of your choice
DAY 2
Avocado Toast with Tomato Breadfruit or Cassava cooked in Sautéed Green Vegetables in Brown
Optional: Add a few White Beans over toast Coconut Milk and Tomatoes Sauce
Fruit Stew White Beans and a Salad Optional: Add a Grain or Provision
S e e Re cipe s on VeganCaribbeanKicks tart.com

DAY 3
Oatmeal Bowl with Fruit & Nuts/Seeds Veggie Wrap with Sauce or Salad Dahl with Rice and
Dressing of your choice Vegetables of your choice
Potato Salad
DAY 4
Chickpea-Carrot Fritters, with Cucumbers Salad Medley and Fruit Sos Pwa Nwa (Black Beans) with
and Tamarind Chutney on Flat Bread Polenta or Cou Cou, and a Salad
(or omit bread and eat with a cucumber,
tomato, avocado salad)
DAY 5
Oatmeal Bowl with Fruit & Nuts/Seeds Chana Aloo Curry with Rice (or roti Salad Medley
skin or Flat Bread)
Vegetables of your choice
DAY 6
Eggplant Tomato Chunky Choka with Toast, Corn Soup Sautéed Green Vegetables in Teriyaki
Flat bread Sauce
Fruit Optional: add a Grain or Provision
DAY 7
Pancakes, Fruit & Nuts/Seeds Salad Medley “Refried” Pinto Beans with Rice
or Mofongo
Salsa or Choka and Avocado
WEEK 1 SHOPPING LIST AT A GLANCE
This list is simply a guide to give you an idea of the kinds of food you can eat on a weekly basis (seasonings, sauces, etc.,
are not included in this list). Please refer to the recipes on the website, as well as how many people you are cooking for, to
determine the quantities you will need for each dish. Recipes are available at Vegancaribbeankickstart.com/recipes.
We encourage you to design your weekly menu according to your personal taste and lifestyle.

GRAINS VEGETABLES PROVISION
• Oatmeal • Lettuce • Breadfruit or cassava
• Sliced bread or flat bread • Tomatoes • Greenish plantains
• Rice • Cucumbers • Plantains (optional)
• Frozen or canned corn kernels • Carrots • Potatoes or taro
• Corn on the cob (optional for soup) • Avocado
• Cornmeal (not the flour) • Sweet peppers (bell, pimento, or mini)
• Whole wheat flour, or all-purpose • Hot peppers (optional)
flour (or mix half of each for pancakes) • 1-3 of the following types of green vegetables for sautéed dishes: broccoli, pak
choy, kale, swish chard, collard greens, mustard greens, bhaji, spinach, bodi
beans and cabbage.
LEGUMES
FRUITS
Note: Beans can be canned (cooked), or *dry (uncooked). Use any fruits that you like for your breakfast
*Soak dry beans overnight, then cook plain before you add to a recipe. meals and/or salads, or to eat anytime as a
• White beans (cannellini, canary, northern, or navy) snack.
• Kidney beans (red beans)
• Chickpeas (chana/garbanzo) NUTS & SEEDS
• Black beans
• Pinto beans or black beans (for the refried beans) • Raw walnuts
• Yellow split peas (dahl) • Raw sunflower seeds
• Chickpea flour (aka gram or besan flour) • Raw or roasted pumpkin seeds (optional)
• Raw or roasted cashews (optional)
WEEK TWO
DAY 1
Avocado Toast with Tomato Coconut Curry Black-Eyed Peas Salad Medley
Smoothie drink with Rice
DAY 2
Peanut Butter Sandwich and Fruit Caribbean Bowl with Sauce (or Salad Green Split Peas Soup
Dressing) of your choice

DAY 3
Oatmeal Bowl with Fruit & Nuts/Seeds Bean Tacos with salsa or choka of Sautéed Green Vegetables in Brown
your choice, and a Salad Sauce
Fruit Optional: add a Grain or Provision
DAY 4
Cornmeal Porridge (Crema de Maiz Veggie Wrap with Sauce (or Salad Stew Pinto Beans with Rice and
or Mais Moulin) with Fruit and Ground Dressing) of your choice Tostones
Flaxseed Dasheen Bush (seasoned/cooked)
DAY 5
Corn and Chickpea Flour Sweet Salad Medley Lentils in Spaghetti Sauce
Muffins Spaghetti Noodles or Macaroni
Fruit Steamed Broccoli
DAY 6
Oatmeal Bowl with Fruit & Nuts/Seeds Red Bean Soup
Salad Medley
DAY 7
White Bean Buljol Pelau (or Stew Pigeon Peas & Sautéed Green Vegetables in Brown
Bake or other Bread Pumpkin with Rice) Sauce
Fruit Coleslaw and Fry Plantain Optional: add a Grain or Provision

• Oatmeal • Lettuce • Pumpkin (or butternut, acorn, or
• Sliced bread • Tomatoes winter squash)
• Tortilla, sada roti other flat bread • Cucumbers • yam, potatoes or taro
• Rice • Carrots • Ripe plantain
• Frozen or canned corn kernels • Avocado
• Oat flour • Hot peppers (optional)
• Whole wheat flour (if making bake or • One of the following types of green vegetables for sautéed dishes: broccoli, pak
tortillas) choy, kale, swish chard, collard greens, mustard greens, bhaji, spinach and bodi
beans
• Cabbage
LEGUMES • Dasheen bush (optional) FRUITS
Use any fruits that you like for your breakfast
Note: Beans can be canned (cooked), or *dry (uncooked).
meals and/or salads, or to eat anytime as a
*Soak dry beans overnight, then cook plain before you add to a recipe.
snack.
• White beans (cannellini, northern, or navy)
• Black Eyed peas
• Kidney beans NUTS & SEEDS
• Pigeon peas
• Pinto beans • Peanut butter or other nut butter
• Green split peas • Raw walnuts
• Lentils • Raw sunflower seeds
• Chickpea flour (aka gram or besan flour) • Raw or roasted pumpkin seeds
WEEK THREE
DAY 1
Oatmeal Bowl with Fruit & Nuts/Seeds Stew Black-Eyed Peas and Salad Medley
Mashed Potato, Taro or Yam
DAY 2
White Bean Buljol with Roasted Curry Red Lentils with Rice Raw Mushroom, Corn & Pea Soup
Sweet Plantain and Green Fig Vegetables of your choice with Roasted Sweet Plantain or
Fruit Roasted Green Fig

DAY 3
Wholesome Fruit/Veggie Smoothie Sos Pwa Nwa (Black Beans) with Salad Medley
Rice (or Polenta or Cou Cou) and
DAY 4
Sautéed Green Vegetables with Chickpea “No Tuna” Salad Sandwich Barbecue Cauliflower
Mushrooms in Brown Sauce and a Salad. (omit Bread and add Mashed Potatoes (or Mashed Taro)
Optional: add a Grain or Provision over Salad) Sautéed Green Vegetables
DAY 5
Oatmeal Bowl with Fruit & Nuts/Seeds Salad Medley Stew Pinto Beans with Rice
Tostones or Fried Plantain
Avocado and Tomato
DAY 6
Baked Sweet Potato with Peanut Bean Tacos with salsa or choka of Sautéed Green Vegetables in Brown
Butter and Fruit your choice, and a Salad Sauce
Optional: add a Grain or Provision
DAY 7
Pancakes, Fruit & Nuts/Seeds Stew Brown Lentils Salad Medley
Macaroni & “Cheese” Sauce or
Bodi Beans Callaloo Soup

• Oatmeal • Lettuce • Pumpkin (or butternut, acorn, or
• Sliced bread or flat bread (Whole • Tomatoes winter squash)
wheat preferred) • Cucumbers • yam, potatoes or taro
• Rice • Carrots • Sweet potato
• Frozen corn kernels • Cauliflower • Green fig (green banana)
• Corn on the cob (optional for soup) • Hot peppers (optional) • Green or ripe plantain
• Whole wheat flour • One of the following types of green vegetables for sautéed dishes: broccoli, pak
choy, kale, swish chard, collard greens, mustard greens, bhaji, spinach, bodi
beans and cabbage.
• Dasheen bush to make callaloo (optional)
LEGUMES
FRUITS
Note: Beans can be canned (cooked), or *dry (uncooked). Use any fruits that you like for your breakfast
*Soak dry beans overnight, then cook plain before you add to a recipe. meals and/or salads, or to eat anytime as a
• White beans (cannellini, northern, or navy) snack.
• Kidney beans
• Chickpeas (chana) NUTS & SEEDS
• Black beans
• Lentils • Ground Flax seeds
• Pinto beans or black beans (for the refried beans) • Peanut butter or other nut butter
• Yellow split peas (dahl) • Chia or hemp seeds for smoothie (optional)
• Chickpea flour (aka gram or besan flour)
W E E K LY M E N U
DAY 1
DAY 2

DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
G Grain L Legume V Vegetable P Provision F Fruit N/S Nuts/Seeds

WEEKLY SHOPPING LIST
GRAINS FRUITS

LEGUMES VEGETABLES
PROVISION NUTS & SEEDS
G Grain L Legume V Vegetable P Provision F Fruit N/S Nuts/Seeds

Sample Meal Plans and Shopping Lists

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Sample Meal Plans and Shopping Lists

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SAMPLE MEAL PLANS AND SHOPPING LISTS

MAKE VEGGIES YOUR DEFAULT

CHOOSE WHOLE GRAINS

LIMIT PROCESSED FOODS

DITCH THE GHEE AND LARD

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

S e e Re cipe s on VeganCaribbeanKicks tart.com

G Grain L Legume V Vegetable P Provision F Fruit N/S Nuts/Seeds

S e e Re cipe s on VeganCaribbeanKicks tart.com

PROVISION NUTS & SEEDS

G Grain L Legume V Vegetable P Provision F Fruit N/S Nuts/Seeds

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