Veg Week Plant-Based Menu Day 5: Comfort Meets Nutrition
- Nichole Dandrea-Russert
- 2 days ago
- 3 min read
We’ve made it to Day 5 of Atlanta Veg Week, and it’s giving feel-good Friday vibes all the way. 💫
Today’s plant-based menu brings the kind of comfort food that fuels your body and satisfies your soul—from a creamy, protein-packed smoothie to hearty beet burgers layered with smashed avocado and tangy pickled onions (hello, flavor!). We’re keeping it cozy with garlicky pasta tossed with mushrooms, spinach, and tomatoes—and finishing the day with a dreamy dark cherry smoothie bowl you’ll want on repeat.
It’s the perfect plant-based lineup to take you into the weekend feeling nourished, energized, and inspired.
Friday Plant-Based Menu✅
BREAKFAST
This coffee house-inspired smoothie combines the rich flavors of coffee or espresso with banana, tahini, and hemp seeds for a deliciously energizing start to your day. Packed with plant-based protein, healthy fats, and essential vitamins, it’s a quick and nutritious meal that fuels you from morning to afternoon.
LUNCH
These vibrant beet burgers are hearty, flavorful, and perfect for grilling or pan-searing. Topped with creamy smashed avocado and tangy pickled red onions, they’re a deliciously satisfying plant-based twist on a classic burger—packed with color, texture, and feel-good ingredients.
AFTERNOON SNACK
DINNER
This Chickpea Pasta with Garlicky Mushrooms, Spinach, and Tomatoes is a nutrient-packed dish featuring whole grain and legume pasta, loaded with protein, fiber, and vegetables. It's a light yet satisfying meal perfect for any season, offering a delicious alternative to traditional pasta with a veggie-packed twist.
EVENING SNACK
SHOPPING LIST
Banana Tahini Coffee Smoothie
1 large banana
Tahini
Dates (3, pitted)
Plant-based milk (plain, unsweetened)
4 oz coffee (caffeinated or decaffeinated)
Hemp seeds
Riced cauliflower (½ cup, frozen or fresh)
Ground cinnamon
Ground nutmeg
Salt
1 handful of ice
Beet Burgers with Smashed Avocado and Pickled Red Onion
sunflower seeds
flax meal
3 garlic cloves
organic miso (mellow white or chickpea)
chili powder
cumin powder
ground turmeric
onion powder
salt
black pepper
beets (1 large or 2 small)
dry rolled oats
15-ounce can white beans (home cooked or BPA-free canned)
medium avocado
small red onion
red wine vinegar
organic whole grain bread (or lettuce)
other burger fixings of your choice (we suggest some produce, like tomato and sprouts!)
Snack: Chia Pudding
White or black chia seeds
Hemp seeds
Unsweetened plant-based milk
1 lime (for zest and lime juice)
Maple syrup
Shredded unsweetened coconut
Crushed almonds
Chickpea Pasta with Garlicky Mushrooms, Spinach, and Tomatoes
8 oz chickpea pasta (sub whole-grain or legume pasta)
Olive oil
Portobello, cremini, or white mushrooms (2 cups, chopped)
Organic cherry tomatoes (2 cups)
Salt
Pepper
Vegetable broth
3 garlic cloves
2 medium shallots
Pitted green olives
Spinach
Nutritional yeast
Basil (chopped)
Snack: Dark Cherry Smoothie Bowl
Organic dark cherries (sweet, pitted, fresh or frozen)
Plant-based yogurt (plain, unsweetened)
Shredded coconut (unsweetened)
Chia seeds
Raw almonds (chopped or slivered)
Cacao nibs
You're Body and Mind are Thanking You Right Now
Day 5 is in the books, and we’re heading into the weekend on a high note! 🥑🍒 Whether you’re craving something comforting or looking for simple, nutrient-packed meals, today’s menu had it all.
Tomorrow, we’re slowing things down just a little with Day 6: Simple + Satisfying Saturday—a low-effort, high-reward lineup featuring a savory tofu scramble, gut-loving greens, and one-pot chili that’s perfect for cozying up or sharing with friends.
We’ll see you in the morning with more delicious plant-powered ideas!