Veg Week Day 6 Plant-Based Menu: Simple, Nourishing, and Satisfying
- Nichole Dandrea-Russert
- 1 day ago
- 3 min read
Welcome to Day 6 of Atlanta Veg Week! 🌱
It’s Saturday, and we’re keeping things simple, nourishing, and deeply satisfying. Whether you’re taking it slow or out and about, today’s meals are designed to fuel your body without requiring a ton of time in the kitchen.
We’re starting with a savory tofu scramble and crispy breakfast potatoes, adding a refreshing side of berries to brighten your morning. A gut-nourishing salad brings the fiber and color at lunch, while cheesy kale chips make for the perfect crunchy snack. And to wrap it all up? A cozy bowl of quick and easy chili followed by a handful of trail mix and fruit for that perfect sweet-salty finish.
Let’s dive into this low-effort, high-reward plant-based menu lineup!
Saturday Plant-Based Menu ✅
BREAKFAST
Tofu Scramble Breakfast Wrap, side of berries
The Tofu Scramble combines a savory mix of eggy tofu, creamy avocado, and zesty salsa, and can be wrapped in a whole-grain tortilla. It's a customizable, prep-ahead breakfast that’s perfect for fueling your mornings, with the option to add fresh veggies, plant-based sour cream, and hot sauce for an extra kick.
LUNCH
The Gut-Nourishing Salad with Creamy Peanut Dressing is a vibrant, plant-based dish rich in fiber and phytonutrients, perfect for supporting gut health. Topped with a tangy peanut dressing and optional pickled red onions, it’s both nourishing and delicious.
AFTERNOON SNACK Cheesy Kale Chips
DINNER
This 10-Minute Prep Vegan Chili is a quick and satisfying meal, packed with flavor from plant-based ingredients like refried beans, salsa, and tempeh or black beans. It's easy to customize with toppings like cilantro, green onion, or vegan cheese, making it a versatile dish for any occasion.
EVENING SNACK Trail Mix + 1 cup fresh fruit of choice
SHOPPING LIST
Tofu Scramble Breakfast Wrap, berries
Half a block (7 oz) tofu (firm, extra firm, or super firm)
1 medium red onion
1 red bell pepper
1 tomato
1 jalapeno
Organic spinach
Organic whole-grain tortillas (8-inch or large collard leaves)
1 large avocado
Optional: Salsa or hot sauce, cilantro, cashew sour cream- link in Recipe’s Chef Notes)
Tahini
Plant-based milk (pain, unsweetened)
Ground turmeric
Chili powder
Ground cumin
Garlic powder
Kala namak (or other salt, optional)
Ground black pepper
Berries
Gut Nourishing Salad
Unsweetened peanut butter
Reduced sodium tamari or coconut aminos
1 lime
Maple syrup
Gochujang (optional) or other chili paste
2 cloves garlic
Ginger, to be minced
Kale (4 cups, chopped)
Extra virgin cold-pressed olive oil
1 lemon or lemon juice
Carrots (¾ cup, shredded)
Cabbage (¾ cup, shredded)
Pickled red onions
~12 medium radishes
Hemp seeds
Salt and pepper
Cheesy Kale Chips
Tahini
1 lemon
Nutritional yeast
Garlic powder
Organic kale (4 cups, curly or lacinato)
Salt
10-Minute Prep Vegan Chili
1 (15.4 oz) can vegan refried beans
1 (16 oz) jar of salsa (or make homemade)
1 package meatless crumbles (Beyond Meat, LightLife or Gardein will work)*
1 medium red onion
1 large red pepper
Garlic powder
Chili powder
Ground cumin
Smoked paprika
Cayenne pepper
Optional: Cilantro, green onion, and nutritional yeast (or your favorite vegan cheese or homemade cashew cheese)
Snack: Trial Mix + 1 cup fresh fruit
Raw almonds
Raw cashews
Raw pecans
Raw pumpkin seeds pepitas
Dried cranberries (unsulfured, naturally sweetened)
Fresh fruit of your choice
Weekend Nourishment and Comfort
Day 6 brought the weekend comfort, and we bet your body is loving it. 💚
From nutrient-packed greens to a cozy bowl of chili, today was proof that plant-based can be as easy as it is delicious.
Tomorrow, we’re wrapping up this beautiful week of intentional eating with Day 7: Sunday Soul + Reset. Think buckwheat waffles, vibrant salads, and one of the ultimate comfort foods—vegan mac and cheese. It’s a day to reflect, recharge, and get inspired for what’s next.
We’ll see you there for the grand (and tasty) finale of Atlanta Veg Week!