1 medium apple + 1 tbsp raw almond butter

Optional Snack

28

7

16

9

carbs, g

proteins, g

fats, g

fiber, g

260

calories

Products

3 cups leafy greens

¼ cup brown rice

2-3 tbsp pico de gallo (or sub cherry tomatoes)

2-3 slices avocado

Southwest Salad

43

14

19

16

carbs, g

proteins, g

fats, g

fiber, g

½ cup black beans

Lunch

407

calories

1 tbsp chipotle tahini dressing

¼ cup corn kernels

Products

1/2 cup tahini

7 oz can chipotles in adobo sauce, add according to taste

1 clove garlic, roughly chopped

Pinch of salt and pepper

Chipotle Tahini Dressing

2

4

9

1

carbs, g

proteins, g

fats, g

fiber, g

1/4 cup apple cider vinegar

104

calories

Water as needed to thin

Juice of 1/2 lime or more to taste

Directions

Add tahini, vinegar, lime juice, chipotle pepper/sauce, garlic, salt and pepper to a blender. Blend until combined, adding water until desired consistency is reached (you want it to pour easily). Add more peppers or sauce if you want more spice.

1.

Transfer to a container and store in the fridge for 5-7 days. Serving size is 1 tablespoon.

2.

The sauce will thicken in the fridge. You can heat it or add some water to thin it again.

3.

Recipe adapted from This Savory Vegan

1/3 cup hummus + 1 cup sugar snap peas

Optional Snack

17

7

13

7

carbs, g

proteins, g

fats, g

fiber, g

221

calories

Products

¼ serving of vegetable Thai red curry

½ cup brown rice

46

14

24

6

carbs, g

proteins, g

fats, g

fiber, g

Dinner

461

calories

Products

2 tablespoons olive oil

2-3 tablespoons red curry paste

8 oz full-fat coconut milk

1 1/2 cups cauliflower florets

One-Pot Vegetable Thai Red Curry

21

12

23

4

carbs, g

proteins, g

fats, g

fiber, g

1 small onion, finely chopped (about 1 cup)

337

calories

2 tablespoons tamari (or reduced sodium soy sauce)

1/2 teaspoon salt

Directions

In a large pot, warm the oil over medium heat. Add the onion, sprinkle with salt and cook for 3 minutes, until translucent. Next add the garlic, ginger and carrot. Continue to cook for 5 more minutes.

1.

Add the curry paste, coconut milk and water then bring to a boil. Stir in the tofu, broccoli and cauliflower. Reduce to a simmer then cover and cook for about 7 minutes, until vegetables are tender.

2.

Stir in the tamari, coconut sugar, and lime juice. Serve over warm rice with fresh basil. Makes 4 servings

3.

Recipe adapted from Making Thyme for Health

1/2 tablespoon coconut sugar (or sub brown sugar)

1 tablespoon lime juice

Fresh basil for serving

1 1/4 cup water

1 package medium-firm tofu, cubed

1 1/2 cups broccoli florets

3-4 cloves garlic, minced

2-inches fresh ginger, minced (about 2 tablespoons)

2 large carrots, chopped (about 1 cup)

Products

1/4 cup cacao powder or unsweetened cocoa powder

1/2 tsp ground cinnamon

1 pinch sea salt

1 1/2 cups unsweetened vanilla soy milk

Overnight Chocolate PB Chia Seed Pudding

16

9

10

10

carbs, g

proteins, g

fats, g

fiber, g

190

calories

2 Tbsp pure maple syrup

Instructions

To a small mixing bowl add cacao powder (sift first to reduce clumps), maple syrup, peanut butter, ground cinnamon, salt, and vanilla and whisk to combine. Add a little soy milk at a time and whisk until a paste forms. Then add remaining milk and whisk until smooth.

1.

Add chia seeds and whisk once more to combine. Cover and refrigerate overnight, or at least 3-5 hours (until it's achieved a pudding-like consistency).

2.

Top with ½ cup blueberries (or other fruit of choice) and 1 oz chopped walnuts.

3.

Recipe adapted from Making Thyme for Health

1/3 cup chia seeds

1/2 tsp vanilla extract

2 Tbsp natural smooth peanut butter

Makes about 4 servings. Leftovers keep covered in the fridge for 4-5 days.

4.

Optional Snack

27

8

6

5

carbs, g

proteins, g

fats, g

fiber, g

193

calories

Products

1 piece of sprouted grain bread

1/2 tsp ground cinnamon

1 1/2 cups unsweetened vanilla soy milk

2 cups Low Sodium Lentil Vegetable Soup

48

14

8

16

carbs, g

proteins, g

fats, g

fiber, g

320

calories

Lunch

Optional Snack

17

4

8

3

carbs, g

proteins, g

fats, g

fiber, g

158

calories

Products

1 tbsp natural peanut butter

½ banana

Products

1 small baked sweet potato

1 cup steamed broccoli, chopped

Top with salsa and chives

2 tbsp chipotle tahini dressing

Stuffed Sweet Potato

56

17

15

17

carbs, g

proteins, g

fats, g

fiber, g

½ cup black beans

Dinner

399

calories

Scramble

8 ounces extra-firm tofu (vacuumed sealed requires less draining/pressing)

1/4 red onion, thinly sliced

1 red bell pepper, thinly sliced

2 cups kale, loosely chopped

Southwest Tofu Scramble Recipe

13

12

19

3

carbs, g

proteins, g

fats, g

fiber, g

252

calories

1 Tbsp olive oil

Instructions

Drain and pat tofu dry and roll in a clean, absorbent towel. Place something heavy on top, such as a cast-iron skillet, for 15 minutes.

1.

While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.

2.

Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red bell pepper. Season with a pinch each salt and pepper and stir. Cook until softened - about 5 minutes.

3.

Original recipe from Minimalist Baker

1/4 tsp turmeric

1/2 tsp cumin powder

1/2 tsp salt

Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.

4.

Seasining

Water (to thin)

1/4 tsp chili powder

1/2 tsp garlic powder

In the meantime, unwrap tofu and use your hands or a fork to crumble into bite-sized pieces.

5.

Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.

6.

Makes 2 servings. Add more flavor with salsa, hot sauce, and/or fresh cilantro. You can also make a double batch and freeze for up to 1 month and reheat on the stovetop or in the microwave

7.

Optional Snack

17

7

13

7

carbs, g

proteins, g

fats, g

fiber, g

221

calories

Products

1 cup sugar snap peas

1/3 cup hummus

Products

3 cups leafy greens

½ cup chickpeas, drained and rinsed

¼ cup diced tomato or bell pepper

¼ cup kalamata olives

Greek Salad

44

16

15

13

carbs, g

proteins, g

fats, g

fiber, g

¼ cup chopped English cucumber

Lunch

362

calories

2 tbsp garlic dill sauce

Products

1/3 cup hummus

1 tsp dried dill

3 cloves garlic, minced

3 Tbsp water to thin

Garlic Dill Sauce

4

1,8

2

1,3

carbs, g

proteins, g

fats, g

fiber, g

38

calories

1-2 Tbsp lemon juice

Instructions

Prepare your sauce by adding all ingredients except water to a small mixing bowl, starting with 1 Tbsp lemon juice. Whisk to combine. Then add only enough water to thin so it’s pourable but still somewhat thick.

1.

Taste and adjust flavor as needed. Add more garlic for more zing, lemon juice for acidity, and dill for a more intense herb flavor. Depending on the hummus you use, you may want to add a pinch of salt.

2.

Serving size is 3 tbsp. Makes 4 services

3.

Original recipe from Minimalist Baker

1 pinch salt (optional)

½ cup overnight chocolate PB chia seed pudding

Optional Snack

17

7

13

7

carbs, g

proteins, g

fats, g

fiber, g

221

calories

Products

1 Tbsp olive oil

1 pinch sea salt

26 ounces marinara sauce

1 tsp dried oregano

Red Lentil Bolognese

51

16

12

18

carbs, g

proteins, g

fats, g

fiber, g

378

calories

½ onion, minced

Instructions

Heat a large rimmed skillet over medium heat. Once hot, add oil, onion, and garlic. Sauté for 2-3 minutes, stirring frequently, until slightly softened and fragrant. Turn down heat if browning.

1.

Add carrots and a pinch of salt and stir. Cook for 3-4 minutes more, then add marinara sauce and stir to coat.

2.

Recipe adapted from Minimalist Baker

1/2 cup water

1 pinch red pepper flake

4 cloves garlic, minced

Add red pepper flake, basil, oregano, water, and lentils. Increase heat slightly and bring mixture to a simmer, then reduce heat to low/medium-low and continue cooking until lentils are tender - stirring occasionally - about 17-20 minutes. Add a bit more water if mixture gets too thick.

3/4 cup red lentils, rinsed and drained

1 tsp dried basil

2-3 medium carrots finely shredded

Once lentils are cooked, taste and adjust seasonings as needed, adding more salt to taste, coconut sugar for sweetness, red pepper flake for heat, or herbs for flavor balance

4.

Serve over spiralized zucchini noodles. Sauce will keep in the refrigerator up to 3 days or in the freezer 1 month

5.

Dinner

3.

½ cup steamed edamame

Optional Snack

8

8

3

1

carbs, g

proteins, g

fats, g

fiber, g

100

calories

Products

½ cup brown rice

¼ avocado

55

13

7

13

carbs, g

proteins, g

fats, g

fiber, g

Lunch

329

calories

1 cup steamed asparagus

½ cup black beans

1-2 tbsp salsa

1 cup sugar snap peas; 1/3 cup hummus

Optional Snack

17

7

13

7

carbs, g

proteins, g

fats, g

fiber, g

221

calories

2 handfuls spinach sautéed in 1 tsp olive oil + 1-2 cloves garlic + juice of ½ lemon

Tempeh Kimchi Tacos

37

25

13

11

carbs, g

proteins, g

fats, g

fiber, g

400

calories

Dinner

Products

1 head butter lettuce

2-3 dashes hot sauce of choice

1 tbsp extra virgin olive oil for sautéing

Tempeh Kimchi Tacos

32

23

8

10

carbs, g

proteins, g

fats, g

fiber, g

337

calories

8 oz tempeh

Instructions

Slice tempeh into thin strips. Combine soy sauce, nutritional yeast and hot sauce in a small bowl, then marinate the tempeh strips in mixture for 10 minutes.

1.

Lightly oil a medium saucepan. On medium-high heat, cook tempeh until golden brown on both sides. Set aside.

2.

Recipe adapted from Vegan Girlfriend

1/2 cup kimchi

1/2 cup white onion, finely chopped

2 tbsp tamari

In same saucepan, cook onions until translucent. Add mushrooms and sauté until golden brown.

1 cup alfalfa sprouts

1 cup cremini mushrooms, sliced

2 tbsp nutritional yeast

Fill lettuce cups with tempeh and mushrooms and top with kimchi and sprouts. Add more hot sauce to taste

4.

Serve immediately. Makes 2 servings

5.

3.

¼ cup cashews; 1 mandarin orange

Optional Snack

17

7

14

7

carbs, g

proteins, g

fats, g

fiber, g

210

calories

Products

3 cups leafy greens

¼ cup cooked quinoa

½ red bell pepper

¼ avocado

55

13

7

13

carbs, g

proteins, g

fats, g

fiber, g

½ cup kidney beans (rinsed and drained)

Lunch

329

calories

1 tbsp chipotle tahini dressing

1 tbsp natural peanut butter; ½ banana

Optional Snack

17

4

8

3

carbs, g

proteins, g

fats, g

fiber, g

158

calories

Products

3 oz tempeh

1 cup asparagus

36

15

7

9

carbs, g

proteins, g

fats, g

fiber, g

Dinner

284

calories

1 tsp olive oil (for sautéing asparagus)

½ cup cooked quinoa

6 triscuits; ¼ cup hummus

Optional Snack

28

7

14

7

carbs, g

proteins, g

fats, g

fiber, g

260

calories

Products

1 cup low-sodium lentil soup

3-4 slices of smashed avocado

sliced tomato

46

12

16

13

carbs, g

proteins, g

fats, g

fiber, g

1 slice sprouted grain toast

Lunch

360

calories

½ cup Steamed Edamame

Optional Snack

8

8

3

1

carbs, g

proteins, g

fats, g

fiber, g

100

calories

Products

3 cups leafy greens

5 kalamata olives

¼ cup chopped English cucumber

¼ cup cherry tomatoes

44

16

15

13

carbs, g

proteins, g

fats, g

fiber, g

½ cup crispy chickpeas

Dinner

362

calories

2 tbsp garlic dill sauce

Products

1 15-ounce can chickpeas

1/2 tsp sea salt

1/2 tsp garlic powder

Crispy Chickpeas

23

7

3

7

carbs, g

proteins, g

fats, g

fiber, g

141

calories

1 Tbsp avocado or other neutral oil

Instructions

Preheat oven to 350 degrees F and set out a bare baking sheet.

1.

If using oil, rinse with water and thoroughly drain. If omitting oil, simply drain well and skip rinsing with water

2.

Recipe adapted from Minimalism Baker

1/2 tsp chili powder

Once drained well, spread the chickpeas out on a clean, absorbent towel and use your hands to gently roll and dry the chickpeas. Some of the skins should start coming off. You can opt to peel all the chickpeas or simply remove the skins that come off. Either way, the chickpeas will crisp up but peeling them does yield slightly crispier chickpeas

Transfer the chickpeas to a mixing bowl and toss with oil (or omit) and salt. Mix well to combine. DO NOT add the other seasoning at this point - it can interrupt the crisping process, so wait to add until after baking

4.

Bake for a total of 45-50 minutes or until golden brown and crispy to the touch. Turn the pan and shake the chickpeas around at the halfway point for even cooking

5.

3.

Remove from oven and toss with seasonings (if desired) while still warm. Let cool 5-10 minutes - they will continue crisping as they cool.

6.

To store, place in a Tupperware container or jar but DO NOT tightly cover. Instead, crack lid so they can "breathe" to help them stay crispy longer. These are best in the first day, but they will last for 4-5 days at room temperature. Alternatively, seal well and freeze up to 1 month.

7.

Serving size is roughly ½ cup

8.

½ cup Crispy Chickpeas

Optional Snack

20

5

4

5

carbs, g

proteins, g

fats, g

fiber, g

140

calories

Products

1/3 cup brown rice

1 cup steamed broccoli

Peanut Butter Oatmeal

49

13

7

15

carbs, g

proteins, g

fats, g

fiber, g

Lunch

307

calories

¼ avocado

½ cup black beans

1-2 tbsp salsa

½ cup Overnight chocolate PB chia seed pudding

Optional Snack

16

9

10

10

carbs, g

proteins, g

fats, g

fiber, g

190

calories

Products

1 cup Coconut Curried Lentils

1 tsp olive oil for roasting

36

14

15

13

carbs, g

proteins, g

fats, g

fiber, g

Dinner

320

calories

½ medium head of cauliflower roasted

Products

4 cups water

4 cloves garlic, minced

1 tsp ground turmeric

Coconut Curried Golden Lentils

12

7

5

3

carbs, g

proteins, g

fats, g

fiber, g

102

calories

1 1/2 cups yellow lentils

Instructions

Bring 4 cups water to a boil in a large pot or saucepan. Add lentils and bring back to a boil. Once boiling, reduce heat to a simmer and cook lentils uncovered for 4-5 minutes or until just tender. Then drain and set aside. Be careful not to overcook or they can become mushy.

1.

In the meantime, heat a large rimmed skillet over medium heat. Once hot, add oil or water, shallot , garlic, and ginger. Sauté for 2-3 minutes, stirring frequently. Then add salt, curry powder, turmeric, and cayenne and cook for 1 minute more. Lower heat to low.

2.

Recipe adapted from Vegan Girlfriend

1/8 tsp cayenne pepper (omit if you don’t like spice)

3 Tbsp fresh minced ginger

1 Tbsp coconut oil

Add coconut milk and maple syrup and stir to combine. Cook over low heat for 3-4 minutes to combine the flavors.

1 1/4 - 1 1/2 cups light coconut milk

3/4 tsp salt

1 small shallot, diced

Add the drained, cooked lentils to the coconut sauce and stir. They will likely need more seasoning at this point, season to taste.

4.

Turn off heat, add lemon juice, and stir. Then serve and enjoy!

5.

3.

1 Tbsp maple syrup

2 Tbsp fresh lemon juice

1/2 tsp chili powder

1 heaping Tbsp curry powder

Makes (6) ½ cup servings

6.