There’s a lot of hype at the moment about the Netflix film ‘ You Are What You Eat – A Twin Experiment’ that documents the lives of twins eating different diets and how diet plays a huge role in health.
If you’ve seen this documentary, you’ll know that it really is astonishing how the plant based diet can transform health, regardless of genes. The experiment on twins with the same genes proves that gene expression can be manipulated with food alone. This is no revelation as this information has been known for years, but to see it proven in this way was pretty awe inspiring.
However, this documentary we felt was slightly off the mark when it came to the actual diet that is optimal for health. Even though the plant based diet’s of the subjects in the experiment were good, and way healthier than the average SAD diet, things could have been even better, in our opinion.
The truth is, you quite literally are what you eat. Every part of your body is made from the food you eat and it’s regenerating itself continually. The question is, do you want to be regenerated on plant or junk foods? The former is obviously going to give you a more vibrant and youthful body, whilst the latter is going to always be sub par.
What Plant Based Diet Is Best For Health?
The plant based diet that is touted by most Plant Based Doctors and experts is actually what is known a s the ‘whole foods plant based diet’. This was not really adequately portrayed in the documentary as the subjects were still eating some refined oils as part of their diets, and this is not the most optimal way to get the most from plant based, health-wise at least.
The problem with oils and refined carbs…
Oils, processed foods, and refined carbohydrates are not considered ‘whole’ foods, due to the fact that they have been tampered with and extracted from their whole form. This in essence makes them less natural to the human body to utilise. It also means less fibres as this part has often been discarded in the refining process.
The body is naturally designed to eat whole foods. That’s what we evolved on and it’s only since the advent of factories and our modern food system that food has started to be refined, extracted and filled with preservatives and chemicals. Not natural at all.
What Is A Whole Food?
Whole foods are any foods that have not been broken down and had their fibres and subsequently many nutrients removed inadvertently in the process. Examples of this would be oils, fruit juices, white flours, grains and white sugar.
For example, olive oil has been extracted for the whole olive, whilst refined grains of any kind be they white rice, white flour or white pasta have all had their precious and nutritious fibres removed. This may make the food more palatable, but ultimately they are not good for the body and can cause the GI of a food to spike, which in itself leads to problems.
Do I Need Fibre In My Food?
The problem with the refining process of foods such as oils and white carbohydrates is it takes the FIBRE away. It’s the fibre in your food that has all the health benefits (unless you cannot eat fibre because of a health condition) and ideally needs to be eaten and not removed.
This fibre has many benefits, including the following:-
- Keeps you regular – The fibre in your food is what helps to push food through your system and out again.
- Helps detoxification – Fibre drags impurities out of the colon as it passes through and flushes them out when you go to the toilet.
- Keeps your blood sugar more stable – High fibre foods give your body the work of breaking them down, which in turn means the food’s sugar’s enter the bloodstream at a much slower rate. This allows for a more sustained energy release, instead of a fast sugar rush that spikes blood sugar and can ultimately heighten your risk of type 2 diabetes, obesity, heart disease, metabolic syndrome and other diseases.
- Keeps weight under control – Fibre is filling and a high fibre meal will fill you up for a lot longer than a fast absorbing, low fibre meal.
- Feeds good bacteria in the gut.
What Is A Healthy, Whole Foods Meal Plan?
A healthy, whole foods plant based meal plan consists of high amounts of fruits, vegetables, herbs, spices, wholegrains, nuts, seeds, beans and legumes. All of these foods are optimal for good health and lowering your risk of chronic diseases.
As an added bonus, eating this way not only boosts your own health and longevity, but is also better for the planet, environment and the animals themselves. We don’t need to use them in the way we do, not when there are so many other delicious plant to eat that were put here for us.
Eating plants will pay you back health wise in dividends.
Over time you’ll find the following benefits from eating this way:-
- General better mood, less anxiety and lower stress levels – This is due to eating high levels of anti inflammatory foods high in antioxidants, vitamins, minerals and phytochemicals.
- Weight loss– Eating the whole foods plant based diet specifically will help you to lose weight because you will not be eating the ’empty’ calories that come form processed foods, oils and refined sugars.
- More energy – All those vitamins and minerals naturally boost energy levels and you’ll more than likely rarely feel tired outside of bedtime hours.
- Clearing up of chronic health niggles – You may find that chronic health niggles, aches and pains may dissolve with the eating of the anti inflammatory, plant based diet.
- Better skin– Your skin will GLOW on the plant based diet, that’s just a FACT nobody can deny!
- Better sleep – You may find that you sleep a lot better when you eat nutrient dense and high fibre foods.
- Higher fitness levels – The eating of lots of nutritious and anti inflammatory plant foods is going to mean faster repair times after exercise and more stamina during exercise itself. This is the reason so many plant based athletes are now turning to this lifestyle.
Our FREE Meal Plans With Downloadable PDF Option
The way we have set these 2 week meal plans out is so that you can save as much time as possible in the kitchen with the use of batch cooking and eating leftovers. You will often be eating leftovers for lunch or dinner the next day, so watch out for this. Not only will this save you time, but MONEY also. We don’t like waste on either of those things!
These delicious meal plan examples are designed to be family friendly. But, you will need to tweak the amounts you need to the amount of people you are cooking for as they are designed for one person.
For ongoing meal plans similar to these, please check out our delicious weekly meal plans on our Exclusive Private Members Site where you will find video tutorials, meal plans and health talks that will transform your life and take you high level.
Week 1
MONDAY MENU
Breakfast – Chickpea & Potato Hash
Lunch – EASY Lentil Tacos
Dinner – Spring Rolls with Peanut-Ginger Sauce
TUESDAY MENU
Breakfast – Banana-Blueberry Oatmeal Muffins
Lunch – Spring Rolls with Peanut-Ginger Sauce
Dinner – Slow Cooker Sweet & Sour Tempeh
WEDNESDAY MENU
Breakfast – Apple Pie Smoothie Bowl
Lunch – EASY Lentil Tacos
Dinner – Spaghetti Squash & Lentil “Meatballs”
THURSDAY MENU
Breakfast – Banana-Blueberry Oatmeal Muffins
Lunch – Slow Cooker Sweet & Sour Tempeh
Dinner – Chickpea Al Pastor Tacos
FRIDAY MENU
Breakfast – Pumpkin Spice Smoothie
Lunch – Chickpea Al Pastor Tacos
Dinner – Spaghetti Squash & Lentil “Meatballs
Lunch And Dinner Grocery List Week 1
• 8 oz. Potatoes
• 2 15oz. can Chickpeas
• 1 cup Baby Spinach
• 2 Red Onions
• 4 head Garlic
• 2 Red Bell Peppers
• 3 cups Oat Flour
• 2 cups Rolled Oats
• ½ cup Walnuts
• 6 Bananas
• 1 cup Blueberries
• 2 cups Plant Milk
• 1 Apple
• 2 Dates
• 1 cup Pumpkin Puree
• 2 T Almond Butter
• 1 T Hemp Seeds
• 1 T Chia Seeds
• 1 cup Green Lentils
• 1 15oz. can Diced
Tomatoes
• 2 Yellow Onions
• 1 can Chili Peppers in
Adobo Sauce
• 3 cups Vegetable Stock
• 1 Lime
• 8-12 Taco Shells
• 10 Rice Paper Sheets
• 1 Carrot
• ¼ Purple Cabbage
• 5 oz. Vermicelli Noodles
• 8 oz. Shelled Edamame
• 1 Yellow Bell Pepper
• ¼ cup Mint
• 1 bunch Cilantro
• 1-inch piece Ginger
• 1 bunch Scallions
• 2 T Peanut Butter
• 1-2 t Rice Wine Vinegar
• 1 block Tempeh
• 2-3 Green Bell Peppers
• 1 Pineapple
• ¼ cup Tomato Sauce
• 1 Spaghetti Squash
• 1 cup French Lentils
• ½ cup Raisins
• 1 bunch Parsley
• 8oz. Cremini Mushrooms
Recipes For Week 1 Menu
Chickpea & Potato Hash
Cook and Prep Time: 40 minutes
Serves: 2
You Need:
• 8 oz. Potatoes, diced
• ½ 15oz. can Chickpeas, rinsed and drained
• ¾ cup Baby Spinach
• ½ Red Onion, diced
• 2-3 cloves Garlic, minced
• ½ Red Bell Pepper, diced
• 2 t Garlic Powder
• 1-2 t Ground Cumin
• 1-2 t Smoked Paprika
• 1 t Kala Namak (Black Salt) [Optional]
• Salt & Pepper, to taste
• Vegetable Stock or 1 T Extra Virgin Olive Oil, for sautéing
For Serving:
• Diced Avocado
• Chopped Cilantro
• Chopped Jalapeno
• Salsa
• Hot Sauce
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Bring a small pot of water to a boil. Once boiling, add the potatoes and cook for 5 minutes. Then, strain the
potatoes and set aside.
3. Heat a large cast iron skillet, setting it to medium-heat. Once hot, add 1 t Extra Virgin Olive Oil and the
potatoes to the skillet. Evenly spread out the potatoes as best as possible, and do not touch them for 5
minutes. Then, give the potatoes a toss, and cook for another 5 minutes, untouched.
4. Add the onion, garlic, and bell pepper to the skillet. Cook for 4-5 minutes, until the onion is translucent,
stirring occasionally.
5. Add the chickpeas, spinach, and spices. Cook until the spinach has wilted, the chickpeas have warmed
through, and the spices are aromatic, about 2-3 minutes.
6. Serve with your desired toppings. Enjoy!
Banana-Blueberry Oatmeal Muffins
Cook and Prep Time: 30 minutes
Serves: 10-12 muffins
You Need:
Dry Ingredients
• 1 cup Oat Flour
• ¾ cup Rolled Oats
• 1 t Baking Powder
• 1-2 t Ground Cinnamon
• ½ cup Chopped Walnuts
Wet Ingredients:
• 3-4 Ripe Bananas, mashed
• 1 cup Blueberries
• 2 T Ground Flax Seeds
• 1-2 T Maple Syrup, optional
• ½ cup Plant Milk of Choice
• 1 t Vanilla Extract
DIRECTIONS
1. Preheat your oven to 375˚F, and line 1 muffin tray.
2. In one bowl, combine all of your dry ingredients except the walnuts. Mix well. Then, add the walnuts, and
fold them into the mix.
3. In a separate bowl, mash the bananas. Then, combine all of the wet ingredients into the bowl with mashed
bananas, and mix well.
4. Add the dry ingredients to the wet ingredients, and mix until evenly combined.
5. Divide the batter evenly amongst the muffin liners. Then, bake for 20-25 minutes, or until you can insert a
toothpick and it comes out clean. Then, allow the muffins to cool for 5-10 minutes at room temperature.
6. Enjoy!
Apple Pie Smoothie Bowl
Cook and Prep Time: 5 minutes
Serves: 1
You Need:
• 1 Apple, chopped
• 1 Banana, chopped
• ½ cup Rolled Oats
• 2 Medjool Dates, pitted
• ½ t Vanilla Extract
• 1 t Ground Cinnamon
• ¼ t Ground Ginger
• ¼ t Ground Nutmeg
• ¼ cup Plant Based Milk
For Serving:
• Chopped Apples
• Pumpkin Seeds
• Ground Cinnamon
• Pecans
• Nut Butter
• Granola
DIRECTIONS
1. Rinse and chop all of the produce accordingly.
2. Add all of the smoothie bowl ingredients to a blender, and pulse until smooth.
3. Serve with your desired toppings. Enjoy!
Pumpkin Spice Smoothie
Cook and Prep Time: 5 minutes
Serves: 1
You Need:
• 1 cup Pumpkin Puree
• 1 Banana, sliced
• 1 T Almond Butter
• 1 T Chia Seeds
• 1 T Hemp Seeds
• 1 t Ground Cinnamon
• ¼ t Ground Nutmeg
• 1 t Vanilla Extract
• 1 cup Plant Milk of Choice
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Add all ingredients to a blender, and pulse until smooth.
3. Top with ground cinnamon and apple slices. Enjoy!
EASY Lentil Tacos
Cook and Prep Time: 25 minutes
Serves: 2
You Need:
• 1 cup Green Lentils, cooked
• ½ 15oz. can Diced Tomatoes
• 2-3 cloves Garlic, minced
• ½ Yellow Onion diced
• 1-2 Chipotle Chili Peppers in Adobo, diced
• ¼ cup Vegetable Stock
• 1 T Tamari
• 2t Chili Powder
• 1-2 t Ground Cumin
• 1-2 t Smoked Paprika
• 1-2 t Maple Syrup
• 1 Lime, juiced
• Vegetable Stock or 1 T Extra Virgin Olive Oil, for sautéing
• Salt & Pepper, to taste
For Serving:
• Taco Shells
• Cabbage Slaw
• Cilantro
• Jalapeno Peppers
• Salsa
• Hot Sauce
• Refried Beans
• Brown Rice
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Cook the lentils according to package instructions.
3. Set a pot to medium heat. Once hot, sauté the garlic and onion for 4-5 minutes, until the onion is
translucent.
4. Add the chipotle peppers, spices, maple syrup, and tamari. Bringer to a simmer, and cook on low for about 5
minutes, add water of vegetable stock if needed.
5. Add the cooked lentils and diced tomatoes. Then cover and continue to simmer for an additional 5-6
minutes. Season to taste.
6. Serve with taco shells and your desired toppings and sides. Enjoy!
Spring Rolls with Peanut-Ginger Sauce
Cook and Prep Time: 45 minutes
Serves: 10 Rolls
You Need:
For the Rolls
• 10 Rice Paper Sheets
• 1 Carrot, cut into thin strips
• 2 cups Purple Cabbage, shredded
• 5oz. Vermicelli Noodles, cooked
• 8oz. Shelled Edamame
• 1 Red Bell Pepper, sliced
• 1 Yellow Bell Pepper, sliced
• ¼ cup Mint, chopped
• ¼ cup Cilantro, chopped
For the Sauce:
• ½-inch piece Ginger
• 2 cloves Garlic
• 1 Scallion
• 2 T Tamari
• 1-2 t Rice Wine Vinegar
• 2 T Peanut Butter
• 2 T Water
• 1 t Red Chili Flakes (optional)
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Make the sauce. Add all of the sauce ingredients to a blender and pulse until smooth.
3. Dip the rice paper sheets in a bowl of water. Then, remove the rice paper from water.
4. To the center of the rice paper, add bell pepper, carrots, cabbage, mint, cilantro, edamame, and vermicelli
noodles.
5. Roll one side of the rice paper over the filling, then fold in the sides, and then tuck and finishing rolling.
Repeat this process with each spring roll.
Slow Cooker Sweet & Sour Tempeh
Cook and Prep Time: 15 minutes (+2 hours)
Serves: 4
You Need:
• 8 oz. Tempeh, chopped
• 1 Red Onion, chopped
• 5-6 cloves Garlic, sliced
• 2-3 Green Bell Peppers, chopped
• 16 oz. Pineapple, cut into pieces
• 2 T Arrowroot Powder + 2 T Water
Sweet & Sour Sauces:
• ¼ cup Tomato Sauce
• 2-3 T Tamari
• 2-3 T Maple Syrup
• 2 T Apple Cider Vinegar OR Rice Wine Vinegar
• 1 T Grated Ginger
• ½ cup Water
For Serving
• Chopped Cilantro
• Chopped Basil
• Chopped Mint
• Sesame Seeds
• Brown Rice
• Chili Peppers
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Add all of your sauce ingredients to a bowl, and whisk to combine.
3. Set your slow cooker to HIGH. Add the onion, garlic, tempeh, pineapple, and bell pepper, and sauté for 4-5
minutes. Add the sauce. Then, cover and cook for 2-3 hours on HIGH OR 4-6 hours on LOW.
4. Meanwhile, in a small bowl, whisk together the arrowroot powder and water. Once finished cooking, add
the arrowroot slurry, and cook for an additional 10 minutes, as the sauce thickens, with the lid removed.
5. Serve over brown rice. Enjoy!
Spaghetti Squash & Lentil “Meatballs”
Cook and Prep Time: 50 minutes
Serves: 2
You Need:
• 1 Spaghetti Squash, halved lengthwise, seeds removed
• 1 cup French Lentils
• 2 cups Vegetable Stock OR Water
• 1 15oz. can Tomato Puree or Sauce
• 1 cup Oat Flour
• ½ Yellow Onion, diced
• 3-4 cloves Garlic, minced
• Salt, to taste
• Black Pepper, to taste
• 2-3 tsp. Garlic Powder
• 2-3 tsp. Onion powder
• 2 tsp. Tamari
• 2 tsp. Oregano
• ½ cup Raisins
• 1 tsp. Smoked Paprika
• Olive Oil or Vegetable Stock, for sautéing
• Chopped Parsley, for garnish
DIRECTIONS
1. Rinse and chop the produce accordingly. Preheat an oven to 400˚F, and line 2 baking trays.
2. Make the lentils. To a pot, add 2 cups of lentils and 4 cups of water or vegetable stock. Season with salt and
pepper. Bring to a boil, then cover and reduce heat to a simmer. Cook for 20 minutes, until the liquid is
absorbed and the lentils are tender.
3. Remove the seeds from the center of the spaghetti squash. Brush 1 tbsp. olive oil over the inside of the
squash, and lay cut-side down on 1 baking tray. Once the oven is hot, place the squash in the oven for 45
minutes, or until the squash is tender. Using a fork, remove the squash “noodles,” and place in a bowl until
ready to serve.
4. Make the meatballs. Set a pot to medium heat. Once hot, add 1 tsp. olive oil. Then, and half of the onion
and garlic. Sauté until onion is translucent, about 4-5 minutes. Add garlic and onion to a large bowl.
Combine with lentils, tamari. oat flour, ½ of the paprika, salt, pepper, ½ of the garlic powder, and oregano.
With wet hands, combine the mixture and begin to form 1-inch balls. Add balls to the other baking tray.
Once finished, add these to the oven, and cook for 20 minutes, until slightly crispy and warmed through.
5. Make the sauce. Using the pot from Step 3, set to medium heat. Once hot, add 1 tsp. olive oil. Then, add the
rest of the garlic and onion. Sauté until onion is translucent, stirring occasionally, 4-5 minutes. Then, add
tomato puree. Bring mixture to a boil, then cover, and reduce heat to a simmer. Cook until desired
thickness is reached, at least 15 minutes, stirring occasionally. Then, season with salt, pepper, onion powder,
and the remainder of the paprika and garlic powder.
6. Add squash noodles to a bowl. Top with sauce and meatballs. Garnish with fresh parsley. Enjoy!
Chickpea Al Pastor Tacos
Cook and Prep Time: 30 minutes
Serves: 2
You Need:
• 1 15oz. can Chickpeas, rinsed and drained
• 1 cup Pineapple, chopped
• 1 Chipotle Pepper in Adobo Sauce
• 8 oz. Cremini Mushrooms, chopped
• ½ Red Onion, diced
• 3-4 cloves Garlic
• 2 t Chili Powder
• 1 t Ground Cumin
• 1 t Smoked Paprika
• 1 t Dried Oregano
• 1 T Apple Cider Vinegar
• Salt & Pepper, to taste
For Serving:
• Corn Tortillas
• Chopped Cilantro
• Lime Wedges
• Sliced Avocado
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. To a blender, add 1 cup of pineapple, chipotle pepper, vinegar, garlic, chili powder, cumin, smoked paprika,
oregano, and salt. Blend until smooth.
3. Set a pan to medium heat. Once hot, add the red onion and mushrooms. Cook until the mushrooms are
tender, 7-8 minutes. Then, add the chickpeas, and cook for 5-6 minutes more.
4. Pour over the Al Pastor sauce, and cook until thickened, 2-3 minutes.
5. Serve on corn tortillas and garnish with your desired toppings. Enjoy!
Recipes For WEEK 2 Menu
MONDAY MENU
Breakfast – Carrot Ginger Mango Smoothie
Lunch – Broccoli & Blueberry Salad
Dinner – Two-Bean Tortilla Soup
TUESDAY MENU
Breakfast – Raspberry Orange Smoothie Bowl
Lunch – Two-Bean Tortilla Soup
Dinner – Sesame Noodle Bowls
WEDNESDAY MENU
Breakfast – Peanut Butter Banana Oat Smoothie
Lunch – Broccoli & Blueberry Salad
Dinner – Tofu “Cheese” Mushroom Quesadillas
THURSDAY MENU
Breakfast – Raspberry Orange Smoothie Bowl
Lunch – Sesame Noodle Bowls
Dinner – Quick Vegan Chana Dal
FRIDAY MENU
Breakfast – Beet & Berry Smoothie
Lunch – Quick Vegan Chana Dal
Dinner – Tofu “Cheese” Mushroom Quesadillas
Lunch And Dinner Grocery List Week 2
• 3 Carrots
• 2 in. Ginger
• 1 Mango
• 5 cups Plant Milk
• 1 Orange
• 1 cup Raspberries
• 5 Bananas
• 2 T Peanut Butter
• 1 Beet
• 1 cup Mixed Berries
• 3 cups Rolled Oats
• 1 cup Blueberries
• 2 cups Broccoli
• 1 15oz. can Chickpeas
• 1 Red Onion
• 1 bunch Cilantro
• 2 bunches Parsley
• 1 T Sunflower Seeds
• 3 Lemons
• 2 Heads Garlic
• 2 cups Vegetable Stock
• 2 Cucumbers
• 1 pint Cherry Tomatoes
• 1 cup Kalamata Olives
• 4 oz. Soba Noodles
• 1 cup Edamame
• 1 Bell Pepper
• 1 block Tempeh
• 1 Lime
• 1 block Extra Firm Tofu
• 1 T Arrowroot Powder
• 1 Yellow Onion
• 1 cup Chana Dal
• 1 head Cauliflower
• 2 stalks Celery
• 1 T Fennel Seeds
• 2.5 oz. Coconut Cream
Recipes For Week 2 Menu
Carrot Ginger Mango Smoothie
Serves 2
Cook and Prep Time: 5 minutes
You Need:
• 1 Medium Carrot, diced
• 1-inch piece Ginger
• 1 ½ cup Mango
• 2 Dates
• 1 ½ cup Plant Milk of Choice
• 1 T Flax Seeds
• 1 T Chia Seeds
DIRECTIONS
1. Clean and prep the ingredients as necessary.
2. Add all ingredients to blender.
3. Pulse until smooth. Enjoy!
Raspberry Orange Smoothie Bowl
Cook and Prep Time: 5 minutes
Serves: 1
You Need:
• 1 Orange
• ½- 1 cup Raspberries
• 1 Frozen Sliced Banana
• 2 T Plant Milk of Choice
• 1 T Orange Zest
Toppings:
• 1 T Nuts or Seeds of Choice
• 1 T Dried Fruit
• Fresh Fruit of choice
• 1 t Chia Seeds
• 1 T Desiccated Coconut
• 1 T Nut Butter of choice
*Feel free to mix and match toppings as you see fit!
DIRECTIONS
1. To a blender, add bananas, raspberries, orange, orange zest, and plant milk. Add more milk if necessary, but
you want the mixture to be very thick.
2. Place the mixture in a bowl. Top with your desired toppings.
3. Serve and eat immediately. Enjoy!
Peanut Butter Banana Oat Smoothie
Serves 2
Cook and Prep Time: 5 minutes
You Need:
• 2 Bananas
• 1 cup Plant Milk
• ¼- ½ cup Rolled Oats
• 2-3 T Peanut Butter
• 1 T Chia Seeds
• 2-3 t Ground Flax Seeds
• 1 t Vanilla Extract
• 1 t Ground Turmeric
DIRECTIONS
4. Clean and prep the ingredients as necessary.
5. Add all ingredients to blender.
6. Pulse until smooth. Enjoy!
Beet & Berry Smoothie
Serves 1
Cook and Prep Time: 5 minutes
You Need:
• 1 Beet, chopped
• 1 cup Berries
• ½ cup Plant Milk
• ¼ cup Rolled Oats OR 1 T Ground Flaxseeds
• 1 T Chia Seeds
• 1 T Hemp Seeds
DIRECTIONS
7. Clean and prep the ingredients as necessary.
8. Add all ingredients to blender.
9. Pulse until smooth. Enjoy!
Blueberry Banana Pancakes
Cook and Prep Time: 25 minutes
Serves: 7-8 Pancakes
You Need:
• 1 ½ c Rolled Oats
• 1 c Dairy-Free Milk
• 2 T Maple Syrup
• 2 t Vanilla Extract
• 2 Ripe Banana
• 1 t Cinnamon
• 1 t Baking Powder
• ½ c Blueberries
• 1 T Olive Oil or Coconut Oil
DIRECTIONS
1. Rinse and prepare the ingredients accordingly.
2. Place all of the ingredients except the blueberries in a blender.
3. Once blended, fold the blueberries into the batter.
4. Heat your oil on a griddle set to medium-high heat.
5. Once hot, add ¼- ½ cup of the better to the griddle.
6. Cook for 2-3 minutes per side.
7. Serve immediately with fresh berries and fruit. Enjoy!
Broccoli & Blueberry Salad
Cook and Prep Time: 20 minutes
Serves: 2
You Need:
• 2 cups Broccoli Florets, finely chopped
• 1 15 oz. can Chickpeas, rinsed and drained
• ¼ cup Carrots, shredded
• 1 T Red Onion, diced
• ½ cup Cilantro, chopped
• ¼ cup Parsley, chopped
• ½ cup Blueberries
• 1 T Sunflower Seeds
• ¼ cup Almonds, chopped
• ¼ cup Dried Cranberries
For the Dressing
• 1 T Tahini
• 1 Lemon, juiced
• 1 clove Garlic, minced
• Salt & Pepper, to taste
• Water, as needed
DIRECTIONS
1. In a large bowl, mix together all of your salad ingredients.
2. In a small bowl, whisk together your dressing. Add water as needed to thin.
3. Add the dressing to your salad and toss to combine. Top with Pumpkin seeds and more herbs. Enjoy!
Two-Bean Tortilla Soup
Cook and Prep Time: 45 minutes
Serves: 4-6
You Need:
• 4 cups Water or Vegetable Stock
• 1 small can Pinto Beans, rinsed and drained
• 1 small can Black Beans, rinsed and drained
• 1 small can Sweet Corn, rinsed and drained
• 1 small can Diced Tomatoes, with juices
• 4-5 Corn Tortillas, cut into triangles or strips
• 1 Carrot, chopped
• 1 Yellow Onion, diced
• 1 Green Bell Pepper, chopped
• 4 cloves Garlic, minced
• 1 Avocado, sliced, for garnish
• 1 handful Cilantro, stems removed, roughly chopped
• 1 Jalapeno Pepper, sliced thinly, for garnish
• 1 Lime, cut into quarters
• ½ Lime, juiced
• Olive Oil or Vegetable Stock, for sautéing
• Salt, to taste
• Black Pepper, to taste
• 1 tbsp. Cumin
• 1 tbsp. Smoked Paprika
• 1 tsp. Chipotle Chili Powder
• 1 tsp. Red Chili Flakes (optional)
DIRECTIONS
1. Rinse and chop produce accordingly. Line 1 baking tray and preheat your oven to 375˚F.
2. Whisk together 1 tbsp. olive oil, lime juice, and season with salt, pepper, and half the smoked paprika and
cumin.
3. Add tortilla strips to the baking tray. Once the oven is hot, bake the chips for 12-14 minutes, until golden.
Remove until ready to serve.
4. Add an additional 1 tsp. olive oil over medium heat to a pan. Once hot, add garlic and onion, stirring to
combine. Cook until onion begins to become translucent, 3-4 minutes.
5. Add carrot, beans, bell pepper and cook for an additional 3 minutes, stirring to combine.
6. Add stock and tomatoes (with juices) to the pot. Add cumin, smoked paprika, chipotle powder, and red
chili flakes. Stir, and bring soup to a boil. Once boiling, reduce heat to a simmer and cook for 12 minutes,
stirring occasionally. Add salt and pepper to taste.
7. Divide soup evenly amongst bowls. Garnish with avocado slices, lime wedge, sliced jalapeno, and
cilantro. Enjoy!
Sesame Noodle Bowls
Cook and Prep Time: 20 Minutes
Serves: 2
You Need:
• 4 oz. Soba Noodles
• 1 cup Edamame, shelled
• 1 Cucumber, diced
• 1 Carrot, diced
• 1 Bell Pepper, diced
• 1 block Tempeh, cubed
For the Sauce:
• 1 T Tahini
• 2 T Tamari
• 1 T Rice Wine Vinegar
• 1 clove Garlic, minced
• 1 T Sriracha (Optional)
Garnishes:
• Sesame Seeds
• Lime Wedge
• Sriracha
• Chopped Cilantro
DIRECTIONS
1. Rinse and chop the produce accordingly.
2. Cook the noodles according to package instructions. Then, immediately rinse under cold water to halt the
cooking process.
3. While the noodles cook, whisk your sauce together in a small bowl.
4. Once the noodles have finished cooking, add the noodles, carrots, cucumber, bell pepper, edamame, and
tempeh to a bowl. Pour over the dressing and toss to combine.
5. Add noodles to your serving bowl, and top with your desired garnishes. Enjoy!
Tofu “Cheese” Mushroom Quesadillas
Cook and Prep Time: 25-30 minutes
Serves: 2
You Need:
• ½ block Extra-Firm Tofu, drained and pressed
• ¾ cups Water
• 2 T Arrowroot Powder
• 1 Lemon, juiced
• 2 tsp. Garlic Powder
• 1 tsp. Onion Powder
• 1 tbsp. Nutritional Yeast
• ½ Yellow Onion, diced
• 3-4 cloves Garlic, minced
• 2 cups Cremini Mushrooms, chopped
• 2 Tortilla Shells
• 1 tsp. Red Chili Flakes, optional
• Salt, to taste
• Black Pepper, to taste
• Pico de Gallo, for serving
• Guacamole, for serving
• Chopped Cilantro, for serving
DIRECTIONS
1. Rinse and chop the produce accordingly. Press the tofu for at least 20 minutes.
2. Make the “cheese.” Break the tofu into smaller pieces, and add it to a blender with water, arrowroot
powder, lemon juice, nutritional yeast, onion powder, salt, and pepper. Pulse until smooth.
3. Set a large skillet to medium heat. Add mushrooms and onion. Sauté until onion is translucent and
mushrooms have reduced in size, 4-5 minutes. Add garlic, and cook for 1 minute more.
4. Set a separate skillet to low-medium heat. Add the cheese sauce, and cook until the cheese begins to clump
up. Then, add mushrooms into the cheese sauce, and stir to evenly combine, cooking for 1 additional
minute.
5. Add the mushrooms and cheese to one half a tortilla shell, and fold in half. Then, wipe the large skillet clean
and return to medium heat. Press the quesadillas until crispy, about 1 minute per side.
6. Serve with Pico de Gallo and guacamole. Enjoy!
Quick Vegan Chana Dal
Cook and Prep Time: 45 minutes
Serves: 4
You Need:
• 1 cup Chana Dal (split chickpeas) or Split Yellow Peas
• ½ cup Shallots, chopped
• 3-4 cloves Garlic, minced
• 1 tbsp. Fresh Ginger, minced
• 2 cups Water or Vegetable Stock
• ½ head Cauliflower, chopped
• 2 stalks Celery, chopped
• ½ 5 oz. can Coconut Cream
• Salt, to taste
• Black Pepper, to taste
• 1 T Fenugreek Seeds
• 1 t Cumin
• 1 t Cloves
• 1 t Allspice
• 1 t Smoked Paprika
• 1 T Curry Powder
• 1 t. Turmeric
• Vegetable Stock, for sautéing
DIRECTIONS
1. Soak the chana dal overnight in water. Then, rinse and strain, and set aside in a bowl. Rinse and chop the
produce accordingly.
2. In a pot, add the chana dal and vegetable stock. Stir to combine and bring to a boil. Once boiling, cover and
reduce heat to a simmer. Cook for 25-30 minutes, until tender. Add more water if needed.
3. Set a larger pot to medium heat. Once hot, add 1 tbsp. of olive oil. Then, add fenugreek seeds. Cook them
for 45 seconds, until fragrant, stirring frequently to avoid burning.
4. Add garlic, shallots, and ginger to the pot with the seeds, and stir to combine. Cook for 4-5 minutes, until
shallots are translucent. Stir frequently. Then, add celery and cook for 2 minutes more.
5. Add cauliflower, and saute for 3-4 minutes, stirring to combine.
6. Add chana dal (with remaining liquid) to the larger pot, and add coconut cream and spices. Stir to combine,
and bring to a boil. Then, cover and reduce to a simmer. Cook for 5-8 minutes, until desired consistency is
reached. Season with salt and pepper.
7. Plate chana dal, and serve with rice. Garnish with cilantro and scallion greens. Enjoy!
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