MEAL PLAN

 & Recipes

Food Preparation

  1. Prepare vegetables in advance.  Cut up enough veggies to last a few days, both for snacking and cooking.

  2. Make extra brown rice – cook the whole bag if you can.  This way it is ready and you just need to reheat as needed.

  3. Use organic frozen vegetables and fruit.

  4. If using canned beans, make sure you rinse them very well.

  5. Double one of the smoothie recipes in the morning and have it as a snack.

Cooking Tips & Techniques

  1. Vegetables:  Steam, water sauté, or roast your vegetables.

  2. Spice up your food – add herbs and spices to your cooking.  Adding fresh rosemary, chopped cilantro, chives, or parsley helps enhance the flavor and reduces the need to add fat.  You can also add fresh crushed garlic to your vegetables.  

  3. Roast a bulb of garlic and use it like you would butter.

  4. Use aromatics – scallions, bulb onions, ginger, garlic and lemongrass.  They add flavor and aroma to foods.

  5. Choose vegetables from all categories – eat the ones you like and try something new.

  6. Use extra virgin olive oil and salt and pepper for dressings whenever possible

Monday

Breakfast

Lunch

Roasted Beet & Lentil Bowl (save leftovers for lunch Wednesday)

Dinner

Spring Stir-Fry with Radish & Carrot Ribbon Salad (save leftovers for dinner Tuesday)

SNACKS & TREATS

Tuesday

Breakfast

Lunch

Red Lentil & Kale Soup with Springy Salad (save leftovers for lunch Friday)

Dinner

SNACKS & TREATS

Wednesday

Breakfast

Lunch

Dinner

Lemony Quinoa with Dandelion Greens (save leftovers for lunch Thursday)

SNACKS & TREATS

Thursday

Breakfast

Lunch

Dinner

Seasonal Vegetable “Curry” (save leftovers for dinner Saturday)

SNACKS & TREATS

Friday

Breakfast

Lunch

Dinner

Olive & Pine Nut Quinoa Salad with Spinach & Blueberry Salad (save leftovers for lunch Sunday)

SNACKS & TREATS

Saturday

Breakfast

Lunch

Carrot Soup with Adzuki Bean & Asparagus Salad (save leftovers for dinner Sunday)

Dinner

SNACKS & TREATS

Sunday

Breakfast

Lunch

Dinner

SNACKS & TREATS