The Vegan GGB 3-2-6 Starter Plan
Table of Content
The Vegan GGB 3-2-6 Starter Plan
The GGB Philosophy
GGB stands for Grains, Greens, Beans and it’s a way to compose wholesome, healthy vegan meals.
GGB isn’t about restriction; it’s about vegan variety:
✓ balanced ✓ rich in fibers and nutrients ✓ delicious and ✓ often simple and inexpensive.
Grain. Green. Bean
🌾 Grain: The “carb” part of the meal: bread, pasta, rice, sweet potatoes, potatoes, wraps, tacos, nachos, oats, barley, quinoa and so on
🥦 Green: Any vegetables, even if not green
🫘 Bean: The “protein” part of the meal: all kind of beans, chickpeas, peas, lentils and tofu
Who is this plan for
✓ For people who are new to GGB and meal prep.
✓ The plan is designed for dinner for two people over six days.
If you are 1 person only, you can eat 2 weeks instead of 1 from the plan. If you eat with 4 people, you have to repeat the shopping and then the cooking from Thursday to Saturday.
What is in it
3 cooking sessions for 6 days of dinner for 2 people
Recipes in this plan
- Chili sin Carne Jump to recipe
- Green Dhal with Spinach and Tofu Jump to recipe
- Spicy Sweet Potato with Berries and Beans Jump to recipe
Equipment
Minimum: pan (3 liter), pan for rice, cooking top, hand blender
Optional: wok, frying pan
When starting with dry beans: slow cooker (for unsupervised bean prep)
The Shopping List for this Plan
| Grains | |
| 700g | Rice of your choice |
| 1 pack | Nachos (low-salt), alternatively sweet potatoes or rice |
| 600g | Sweet potatoes |
| 350g (1 can) | Sweet corn |
| Greens | |
| 200g | Spinach |
| 500g | Onion |
| 100g | Leeks |
| 7 cloves | Garlic |
| 200g | Carrots |
| 60g | Fresh ginger |
| 250g (1 big) | Red bell pepper |
| 12 | Cherry tomatoes |
| 30g (1 bunch) | Fresh coriander (cilantro) |
| 20g (1 small bunch) | Fresh parsley |
| 3 | Lemons |
| 2 | Avocados |
| 50g | Blueberries |
| 1 head | Salad of your choice (e.g. lettuce) |
| Beans | |
| 1000g cooked (or 400g dry) | Kidney beans |
| 200g (dry) | Yellow or red lentils |
| 300g | Firm tofu |
| Other | |
| 200ml | Soy cream |
| for 800ml | Vegetable stock (powder or fresh vegetables) |
| 400g | Tomato pulp/puree |
| 200ml | Red wine (or orange juice for alcohol-free) |
| 3 tbsp | Coconut oil (or other oil) |
| 4 tbsp | Olive oil (or other oil) |
| Spices | |
| 3 tsp | Salt |
| 1 tsp | Pepper |
| 1 tsp | Ground chili |
| 2 tsp | Black cumin |
| 2 tsp | Paprika |
| 1 tsp | Cayenne pepper |
| 2 tsp | Ground coriander |
| 2 tsp | Turmeric powder |
| 2 tsp | Ground cumin |
| 3 | Bay leaves |
| 1 pinch | Cinnamon |
| 3 pinches | Soda (when using dry beans) |
Schedule
Saturday
Do the shopping. ### Sunday Only for dry bean use: In the evening, put 400g of dry kidney beans with plenty of water (at least double) to soak.
Monday
- Only for dry bean use: Before you go to work, put the beans into the slow cooker with a timer. Add vegetables for veggy stock (needed for Green Dhal on Tuesday). See How to cook beans for instructions. Before you start cooking, strain the beans, keep 600g for now and refridgerate the rest in a closed box.
- Only for home-made vegetable stock: When you strain the beans before you start cooking, keep the vegetable stock and refridgerate it in a closed container or bottle.
- 1 hour before dinner time: Start cooking the Chili Sin Carne (eat half, freeze half). Super easy, nothing to be handled in parallel. Don’t forget the salad, see Preparing Beans, Veggy Stock and Salad.
Tuesday
1 hour before dinner time: Start cooking Green Dhal (eat half, freeze half). Easy one-pot with rice as a side. Don’t forget the salad.
Note: If you like, you can prepare rice for 2 days, that is, 350g, and freeze half of it in a closed container.
Wednesday
1 hour before dinner time: Start cooking Spicy Sweet Potato with Berries and Beans (eat half, refridgerate half). Don’t forget the salad.
Thursday
Allow 10 min prep for Spicy Sweet Potato with Berries and Beans.
- Heat up the food (with rice) in the microwave.
- Prepare the salad and the avocado.
- Serve with berries and avocado on top.
- Enjoy your mealpreap!
Friday
- Morning: Take the food (and rice if prepared) out of the freezer and place it in the fridge.
- Evening: Allow 15 min prep if cooking 175g of fresh rice Green Dhal.
- Heat up the food in the microwave.
- Prepare the rice, if necessary.
- Prepare the fresh salad
- Enjoy your mealpreap!
Saturday
- Morning: Take the food out of the freezer and place it in the fridge.
- Do the shopping for the next week!
- Evening: Allow 10 min prep for Chili Sin Carne.
- Heat up the food in the microwave.
- Prepare a salad with the fresh produce you have left.
- Serve with nachos.
- Enjoy your mealpreap!
Sunday
Eat what is left, go out, or visit friends!