Veg Week Plant-Based Menu Day 4: Midweek Crunch + Color
- Nichole Dandrea-Russert
- 5 days ago
- 2 min read
It’s Day 4 of Atlanta Veg Week, and we’re diving into midweek meals that crunch, color, and totally satisfy. 🌈
Today’s lineup is packed with fresh, energizing foods that nourish your body and brighten your plate—think creamy overnight oats, a vibrant Green Goodness Sandwich, smoky Moroccan chickpeas, and flavor-packed black bean tacos. This plant-based menu is light enough to keep you energized, but hearty enough to keep you full and focused.
If you’ve been wondering how to make plants the star of your plate without overthinking it—this day’s for you!
Thursday Plant-Based Menu ✅
BREAKFAST
These Peaches & Cream Overnight Oats are a quick and nourishing breakfast that combines the probiotic benefits of plant-based yogurt with fiber-rich oats and vitamin C-packed peaches. Perfect for a busy morning, this simple recipe provides a delicious and nutrient-dense start to your day, with customizable toppings to suit your taste!
LUNCH
The Green Goodness Sandwich is a vibrant, nutrient-packed lunch filled with an abundance of dark leafy greens, crunchy veggies, and creamy avocado. With layers of flavor from turmeric tahini sauce, sprouts, and pickled onions, this sandwich offers a satisfying and refreshing way to fuel your day.
AFTERNOON SNACK
DINNER
These Black Bean Street Tacos are a delicious, plant-based twist on a traditional Mexican favorite. With a hearty black bean dip, fresh salsa, creamy chive sour cream, and tangy pickled onions, these tacos bring all the bold flavors together for a satisfying and nutritious bite.
EVENING SNACK
Slice of Pumpkin Spice Banana Walnut Bread + cup of cherries (or other fruit of choice)
SHOPPING LIST
Peaches & Cream Overnight Oats
Organic rolled oats
Plant-based milk (unsweetened)
Plant-based yogurt (plain, unsweetened)
2 organic peaches
Ground cinnamon
Pecans (optional, to taste, or walnuts)
Green Goodness Sandwich
Organic whole-grain bread (or organic leaf lettuce)
Turmeric tahini sauce or hummus (link in directions)
Organic baby spinach
1 cucumber
1 organic tomato
1 large avocado
Broccoli sprouts
Pickled onions
Sunflower seeds
Oregano
Black pepper (optional)
Snack: Moroccan Baked Chickpeas
1 (15 oz) can chickpeas
Ground cumin
Ground cinnamon
Ground garlic
Ground ginger
Ground turmeric
Ground smoked paprika
Salt
Black Bean Street Tacos
12 corn tortillas (4-inch, or lettuce)
Organic salsa (or pico de gallo)
1 large avocado
Cilantro (or chives)
Hot sauce
1 lime
Black bean dip (link in recipe’s Chef Notes)
Pickled red onions (link in recipe’s Chef Notes)
Chive sour cream (link in recipe’s Chef Notes)
Snack: 1 slice banana bread + handful of cherries
Plant-based buttermilk, unsweetened (soy milk recommended)
Organic apple cider vinegar
Organic oat flour
Baking soda
Baking powder
Pumpkin pie spice or cinnamon
Salt
3 ripe bananas
Maple syrup
Vanilla extract
Cherries
Radiant Plants Lead to Radiant YOU!
That’s a wrap on Day 4! 🥙✨ From colorful lunches to craveable tacos, today’s meals prove that plant-based eating is anything but boring.
Tomorrow we’re easing into the weekend with Day 5: Feel-Good Friday, a comfort-meets-nutrition kind of day filled with cozy flavors, satisfying smoothies, a creamy pasta dinner, and a dreamy cherry smoothie bowl to wind it all down.
We’ll see you back here for more plant-powered goodness tomorrow!