Hi Reader!

You all loved this Island Flavors meal plan so much last time that I had to bring it back ❤️🇯🇲

In honor of Black History Month, we’re celebrating the Jamaican dishes I grew up with! Jamaica’s cuisine is a true melting pot (just as our national motto, Out of Many, One People, indicates!), so every dish is bursting with bold, unique flavor. These recipes mean so much to me, and I’m so excited to share them again! 🥰

WHAT’S INSIDE…

• ​Brown Stew Tofu​
• ​Rasta Pasta​
• ​Jerk Tofu​
• ​Coconut Chickpea Curry​
• ​Sweet and Sour Tofu​
• ​Jamaican Patties​
• ​Mango Habanero Cauliflower Wings​
• ​Vegan Ackee and Saltfish​
• ​Mango Coconut Smoothie​
• ​Mango Ice Cream​
• ​Scotch Bonnet Pepper Hot Sauce​
• ​Jamaican Jerk Sauce​

Let's dig in - Blessings! 🍽️

✨Click here to download the printable shopping list ✨

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🍛 Dinners

Dinner 1: Brown Stew Tofu​

Pair With: Jamaican Rice and Peas

DIY It: Make your own browning for extra depth of flavor!

Watch It: Cook it with me here!​

Dinner 2: Rasta Pasta​

Pair With: Garlic Bread or Jamaican Fried Dumplings ​

Make it Your Own: Make your own jerk sauce or add crispy tofu or vegan chicken for a protein boost!

Watch It: Cook it with me here!​

Dinner 3: Jerk Tofu​

Pair With: Rice and Peas​

DIY It: Use your own homemade Jerk Sauce for best flavor.

Watch It: Cook it with me here!​
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Dinner 4: Coconut Chickpea Curry​

P.S. Growing up in Jamaica meant I was constantly exposed to incredible Indian cuisine. This dish is a combination of that inspiration plus Jamaican curried chickpeas. ​
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Pair With: Garlic Naan or Gluten-Free Naan​

Make it Your Own: Add whatever extra veggies you have on hand!

Meal Prep Tip: This freezes perfectly for grab-and-go weeknight meals.
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Dinner 5: Sweet and Sour Tofu ​

P.S. Jamaica is a melting pot - it has some of the best Chinese food in the world!

Pair With: Jasmine Rice or Pineapple Fried Rice​

Meal Prep Tip: Keep the sauce and tofu separate until ready to serve to maintain crispiness.
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🥟 Lunches

(Note: These lunches are a little more involved than my usual meal prep recipes, but they’re worth it for the flavor and fun!)

Lunch 1: Jamaican Patties​

Pair With: Scotch Bonnet Pepper Hot Sauce​

Lunch 2: Mango Habanero Cauliflower Wings​

Pair With: Ranch, BBQ sauce, or your favorite dip.

Meal Prep Tip: Best enjoyed fresh, but you can reheat in the air fryer for crispiness.

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🥭 Breakfasts

Breakfast 1: Vegan Ackee and Saltfish with Jamaican Dumplings​

Ackee and Saltfish is Jamaican's National Dish! You'll love this vegan version; it's spot on. ​
​Meal Prep Tip: Start your prep with the dumplings to allow your dough 30 minutes of rest!

Watch It: Cook it with me here!​

Breakfast 2: Mango Coconut Smoothie​

Make it Your Own: Add vegan protein powder or chia seeds for extra fuel.

Meal Prep Tip: Freeze mango chunks ahead for easy blending.

🍨 Dessert

​Mango Ice Cream​

Have you ever had a mango from Jamaica?! ​
​DIY It: Use homemade coconut milk!

🌶️ BONUS: Sauces

​Scotch Bonnet Pepper Hot Sauce​

Meal Prep Tip: Store in a glass jar in the fridge for up to 2 weeks

​Jamaican Jerk Sauce​

Pair It With: Marinade tofu or vegetables in it, pour it on veggie burgers, rice/ quinoa, or anything else!

Meal Prep Tip: This sauce will last in the fridge for 1-3 months!