family plan
sample meal plan
First three pages show how the meal plans work
Longest cook time
to
Shortest cook time
FAMILY PL AN Sunday
Monday
Tuesday
Wednesday
Thursday
Vegetable Curry
Aloha Burgers
Banh Mi Pasta Salad
Moroccan Sweet Potato Salad
Polenta Puttanesca
A
B
C
D
E
• Each meal Serves 4 Friday Saturday • Great for families • Couples who take lunch • Individuals who want to Bangin’ Whopperitos cook less, reheat more Bowls F
G
These mealsLabeled provide to 4 servings each. Enjoy leftovers for lunch. make shopping & skipping meals easy
INDIVID UAL PL AN Sunday
Monday
Tuesday
Vegetable Curry
Aloha Burgers
Banh Mi Pasta Salad
K
L
M
Wednesday
Thursday
Moroccan Polenta Sweet Whopperitos Puttanesca Potato Salad N
O
BONUS RECIPES Family Pizza Bagel Bites
H
• Each meal Serves 2 Friday Saturday • Great for individuals • Take lunch to work Bangin’ Bowls
P
R
FREE bonus recipes Individualevery week
German Chocolate Cake Smoothie
T
BREAKFAST
50+ simple, healthy breakfasts to choose from are included with membership. Above meals are lunch and dinner options.
Overview
I
Items grouped together by store layout for fast shopping
GRO CERY LIST FA M I LY R EC I P E S
FRE S H P RO D U CE
FROZEN
Meal
Ingredient
TOTAL
Meal
Ingredient
TOTAL
C
Broccoli
12 oz
B
Pineapple
10 oz (2 c)
B
Carrot
1
C
Carrots (shredded)
10 oz
AD
Zucchini
4
A
Yellow Squash
2
C
Cucumbers
2
Green Onions
1 bunch
Cabbage (shredded)
10 oz
AG
Kale
2 bunch
E
Spinach
4 oz
EF
Tomatoes
6
A
Cherry Tomatoes
10 oz
B
Portobellos
4
E
Garlic
1 head
A
Onion (sweet)
1
D
Sweet Potatoes
2
Garlic Powder
Ras el Hanout
D
Lemons (fresh juice)
1
Nutritional Yeast (½-¾ cup)
Smoked Paprika
G
Lime (fresh juice)
1
Onion Powder
Turmeric
C
Avocado
1
Ingredients labeledC so you buy only B F what you need
OT HE R RE FRIGE R ATE D
Zero guessing if buying pre-cooked for ease
GR AINS & PASTA
Dry Cooked Amount Amount
Meal
Ingredient
D
Quinoa
1 cup
3 cups
E
Prepared Polenta
2 tubes
(36 oz)
F
Lentils (not red)
1 cup
2 cups
G
Brown Rice
1⅓ cups
4 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
BG
Agave Nectar or Honey
1 tbsp
DF
Soy or Almond Milk (plain)
14 oz
H ERBS & SPICES
CONDIMENTS & OTH ER Meal
Ingredient
Amount
Meal
Ingredient
TOTAL
D
Dijon Mustard
1 tbsp
BCG
Vegan Mayo (or plain yogurt)
10 oz (1¼c)
F
Ketchup
2 oz (¼ c)
D
Hummus (plain)
4 oz (½ c)
F
Yellow Mustard
1 tbsp
2 tbsp
F
Worcestershire Sauce (vegan)
1 tbsp
F
Miso Paste
(white, yellow, or chickpea)
Gluten-free and Soy-free alternatives included when applicable
Overview
Amounts listed to help you gauge if you you have enough
II
Prepping first reduces cook time and makes cooking easier
See how much time is required before you start
V EGETABLE CU RRY
ALO HA BURG ER S
Serves 4 MEAL A
Serves 4 MEAL B
Total Time: 25 min Active Time: 8 min
Total Time: 20 min Active Time: 15 min
PREP:
PREP: dice
4 portobello mushrooms
2 zucchinis
slice or dice
1 carrot
2 yellow squashes
slice or dice
10-oz cherry tomatoes
slice
1 bunch kale
stem, chop
1 onion
⅓ cup teriyaki sauce 2 cups shredded cabbage 2 tbsp vegan mayo (or yogurt)
8-oz dry noodles (i.e. linguine)
1-2 tsp rice vinegar
2 cups veg broth
½ tsp agave, honey, or orange marmalade
½ cup dry red lentils
4 burger buns (or 4 GF tortillas)
2 tbsp red curry paste
2 cups pineapple
1 cup lite coconut milk
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside.
1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms (2 at a time if necessary) with
4 Sauté onions until translucent.
5 Add remaining broth plus zucchini, yellow squash,
4 Cover and bring to a boil.
add onions.
tomatoes, and lentils.
6 Cover and bring to a boil. 7 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
8 Meanwhile, in a small bowl, whisk together red curry
paste and coconut milk.
9 Once lentils are cooked, stir in curry mixture. 10 Turn off heat and add kale, stirring until it folds in
and turns bright green.
11 Cover and rest 5 minutes. 12 Taste, adding more red curry paste if desired, plus
salt or pepper.
13 Optional Divide noodles equally among 4 bowls. modification forSpoon maximum loss the top and serve. 14 curry weight evenly over Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 2 squashes.
dice
DIRECTIONS:
3 Meanwhile, line a large pot with ¼-cup broth and
stem Time you have to stand shred there and do something
teriyaki in a large skillet.
3 Add water as needed to make a thin layer of liquid lining the bottom.
5 Reduce heat to low and simmer 5 minutes. 6 Flip mushrooms and cook 5 more minutes, adding
water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 236 calories, 2.1g fat, 47.6g carbs, 8.2g fiber, 17.8g sugars, 10.3g protein Slimming: Serve everything over 4 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
Prep: For best results, store noodles separate.
Helpful tips Overview
III
VEGETABLE CURRY
ALOHA BURGERS
BANH MI PASTA SALAD
WHOPPERITOS
GERMAN CHOCOLATE CAKE SMOOTHIE 1
FAMILY PL AN Sunday
Monday
Vegetable Curry
Aloha Burgers
A
B
Tuesday
Wednesday
Moroccan Banh Mi Sweet Pasta Salad Potato Salad (NEW!) C
D
Thursday
Friday
Saturday
Polenta Puttanesca (NEW!)
Whopperitos
Bangin’ Bowls
E
F
G
These meals provide 4 servings each. Enjoy leftovers for lunch.
INDIVID UAL PL AN Sunday
Monday
Vegetable Curry
Aloha Burgers
K
L
Tuesday
Wednesday
Thursday
Friday
Moroccan Polenta Banh Mi Sweet Puttanesca Whopperitos Pasta Salad Potato Salad (NEW!) (NEW!) M
N
O
Saturday Bangin’ Bowls
P
R
These meals make 2 servings. Use second serving for lunch or another meal.
BONUS RECIPES Family Pizza Bagel Bites (NEW!)
Individual H
German Chocolate Cake Smoothie
T
2
GRO CERY LIST FA M I LY R EC I P E S FRE S H P RO D U CE
GR AINS & PASTA Dry Cooked Amount Amount
Meal
Ingredient
TOTAL
C
Broccoli
12 oz
B
Carrot
1
C
Carrots (shredded)
10 oz
AD
Zucchini
4
A
Yellow Squash
2
C
Cucumbers
2
C
Green Onions
1 bunch
BF
Cabbage (shredded)
10 oz
AG
Kale
2 bunch
E
Spinach
4 oz
EF
Tomatoes
6
A
Cherry Tomatoes
10 oz
B
Portobellos
4
E
Garlic
1 head
A
Onion (sweet)
1
D
Sweet Potatoes
2
Garlic Powder
Ras el Hanout
D
Lemons (fresh juice)
1
Nutritional Yeast (½-¾ cup)
Smoked Paprika
G
Lime (fresh juice)
1
Onion Powder
Turmeric
C
Avocado
1
Optional: Red Pepper Flakes
OT HE R RE FRIGE R ATE D Meal
Ingredient
TOTAL
BCG
Vegan Mayo (or plain yogurt)
10 oz (1¼c)
D
Hummus (plain)
4 oz (½ c)
F
Miso Paste
(white, yellow, or chickpea)
2 tbsp
FROZ E N
Meal
Ingredient
A
Noodles (i.e. linguine)
8 oz
-
A
Red Lentils
½ cup
-
C
Pasta (i.e. macaroni)
8 oz
-
D
Quinoa
1 cup
3 cups
E
Prepared Polenta
2 tubes
(36 oz)
F
Lentils (not red)
1 cup
2 cups
G
Brown Rice
1⅓ cups
4 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
BG
Agave Nectar or Honey
1 tbsp
DF
Soy or Almond Milk (plain)
14 oz
F
Cornstarch
2 tbsp
HERBS & SPICES
CANNED & JARRED GO ODS Meal
Ingredient
Amount
# 15-oz cans
DG
Chickpeas
3 cups
2
E
White Beans
1½ cups
1
EH
Marinara Sauce
14-23 oz
(1½-2½ c)
Meal
Ingredient
TOTAL
DEH
Olives
9-10 oz
(2-2¼ c)
B
Pineapple
10 oz (2 c)
A
Vegetable Broth
16 oz
(2 c)
3
E THN IC AIS LE Meal
Ingredient
Amount
A
Red Curry Paste
2 tbsp
A
Lite Coconut Milk (canned)
8 oz (1 c)
B
Teriyaki Sauce
4 oz (½ c)
B
Rice Vinegar
1 tbsp
CG
Sriracha
1 tbsp
G
Sweet Red Chili Sauce
4 oz (½ c)
C ON DIME NTS & OTHE R
PREPPING AH EAD We recomend buying pre-cooked lentils, canned beans, and frozen rice for ease. If cooking yourself you’ll need: 3 cups cooked quinoa (1 cup dry)
MEAL D
2 cups cooked lentils (1 cup dry)
MEAL F
4 cups cooked rice (1⅓ cups dry)
MEAL G
You can bake or pressure cook 2 sweet potatoes ahead.
Meal
Ingredient
Amount
D
Dijon Mustard
1 tbsp
F
Ketchup
2 oz (¼ c)
F
Yellow Mustard
1 tbsp
F
Worcestershire Sauce (vegan)
1 tbsp
Batch cooks: Recipes appear in batch order (from longest to shortest)
NOTES:
B A K E RY (Freeze Leftover Buns and Tortillas) Meal
Ingredient
Amount
B
Burger Buns or GF Tortillas
4
F
Tortillas (burrito size)
4
H
Bagels or GF Tortillas
4
4
FAMILY RECIPES V EGETABLE CU RRY
ALO HA BURG ER S
Serves 4 MEAL A
Serves 4 MEAL B
Total Time: 25 min Active Time: 8 min
Total Time: 20 min Active Time: 15 min
PREP:
PREP: 1 onion
dice
4 portobello mushrooms
stem
2 zucchinis
slice or dice
1 carrot
shred
2 yellow squashes
slice or dice
10-oz cherry tomatoes
slice
1 bunch kale
stem, chop
⅓ cup teriyaki sauce 2 cups shredded cabbage 2 tbsp vegan mayo (or yogurt)
8-oz dry noodles (i.e. linguine)
1-2 tsp rice vinegar
2 cups veg broth
½ tsp agave, honey, or orange marmalade
½ cup dry red lentils
4 burger buns (or 4 GF tortillas)
2 tbsp red curry paste
2 cups pineapple
1 cup lite coconut milk
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside. 3 Meanwhile, line a large pot with ¼-cup broth and
add onions.
DIRECTIONS: 1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms (2 at a time if necessary) with
teriyaki in a large skillet.
3 Add water as needed to make a thin layer of liquid
4 Sauté onions until translucent.
5 Add remaining broth plus zucchini, yellow squash,
4 Cover and bring to a boil.
tomatoes, and lentils.
6 Cover and bring to a boil. 7 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
8 Meanwhile, in a small bowl, whisk together red curry
paste and coconut milk.
9 Once lentils are cooked, stir in curry mixture. 10 Turn off heat and add kale, stirring until it folds in
and turns bright green.
11 Cover and rest 5 minutes. 12 Taste, adding more red curry paste if desired, plus
salt or pepper.
13 Divide noodles equally among 4 bowls. 14 Spoon curry evenly over the top and serve. Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 2 squashes.
dice
lining the bottom.
5 Reduce heat to low and simmer 5 minutes. 6 Flip mushrooms and cook 5 more minutes, adding
water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 236 calories, 2.1g fat, 47.6g carbs, 8.2g fiber, 17.8g sugars, 10.3g protein Slimming: Serve everything over 4 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
Prep: For best results, store noodles separate.
5
B ANH MI PASTA S AL AD
M O RO C CAN SWEE T P OTATO SAL AD
Serves 4 MEAL C Total Time: 20 min Active Time: 5 min
Serves 4 MEAL D Total Time: 15 min Active Time: 10 min
PREP: 2 cucumbers
dice
PREP:
8-oz dry pasta (i.e. macaroni)
3 cups cooked quinoa
12-oz broccoli florets
2 cooked sweet potatoes
dice
10-oz shredded carrots
2 zucchinis
half moons
½ cup vegan mayo (or yogurt)
1 cup olives
chop
1 tbsp Sriracha
1 can chickpeas
drain, rinse
1 avocado
pit, dice
1 bunch green onions
slice
Moroccan Dressing ½ cup soy or almond milk 1 tbsp fresh lemon juice
D I R ECT I ONS:
6 tbsp plain hummus
1 In a large pot, cook pasta as directed (see package),
1½ tsp Dijon mustard
adding broccoli in the last 3-4 minutes to cook slightly.
½ tsp garlic powder
2 Drain, rinse under cool water.
½ tsp Ras el Hanout
3 In a large mixing bowl, toss together cooked pasta,
broccoli, cucumbers, carrots, mayo, and Sriracha until evenly coated.
4 Add more mayo or Sriracha as desired. 5 Divide equally among 4 bowls. 6 Top with avocado, green onions, and an extra drizzle
of Sriracha sauce. Serve.
Per serving: 401 calories, 12.2g fat, 67.1g carbs, 14g fiber, 12.6g sugars, 16.4g protein Slimming: Omit avocado. Add 2-oz more dry pasta and 1 cup shelled edamame (or 1½-cups green peas). Use low calorie mayo or yogurt. Prep: Make ahead. For best results, add avocado before serving. Serve chilled.
dash smoked paprika
DIRECTIONS: 1 Cook quinoa and microwave sweet potatoes if not pre-cooked. 2 Meanwhile, prepare Moroccan Dressing: In a small
bowl, combine milk and lemon juice. In another bowl, whisk together hummus, Dijon, and spices. Slowly whisk in milk mixture, adding only as much as you need to make a creamy dressing. Add more spices to taste. Chill.
3 Line a skillet with ¼-cup water. 4 Add zucchini and sauté to desired tenderness OR
leave raw.
5 In a large mixing bowl, toss together cooked quinoa,
sweet potatoes, zucchini, olives, and chickpeas.
6 Add Moroccan Dressing and toss again. 7 Divide equally among 4 bowls and serve. Per serving: 405 calories, 10.6g fat, 65.4g carbs, 11.1g fiber, 9g sugars, 16.3g protein Slimming: Substitute 6 tbsp raisins for olives. Soak in 1 cup HOT water for 10 minutes. Prep: Make ahead. For best results, store dressing separate and toss before serving.
6
P O L E N TA PU TTANESCA
WHO P P ER ITO S
Serves 4 MEAL E Total Time: 10 min Active Time: 6 min
Serves 4 MEAL F Total Time: 8 min Active Time: 8 min
PREP:
PREP:
2 tubes prepared polenta
½-inch rounds
4-6 garlic cloves
mince
4 tomatoes
dice
1 cup olives
chop
1 can white beans
drain, rinse
2 cups cooked lentils (not red) ¼ cup ketchup 1 tbsp yellow mustard 2 tsp Worcestershire sauce 2 tsp onion powder
red pepper flakes (optional)
½ tsp garlic powder
4 cups fresh spinach
4 flour tortillas
1½ cups marinara sauce
2 cups shredded cabbage
D I R ECT I O NS: 1 Optional: Preheat oven to 350°F. Line 2 baking sheets
with parchment paper. Bake polenta 8-10 mins, until golden in color and crisp (no need to flip), OR grill.
2 tomatoes Cheddar Cheeze Sauce 1¼ cup soy or almond milk ⅓ cup nutritional yeast
2 Line a skillet with ¼-cup water. 3 Add garlic plus a pinch of red pepper flakes and sauté
2 tbsp miso paste
4 Add tomatoes, olives, and beans, plus more water if
1 tsp onion powder
for 2-3 minutes.
2 tbsp cornstarch
needed to prevent sticking.
1 tsp garlic powder
5 Cook for 2-3 minutes then add spinach, stirring to
½ tsp smoked paprika
incorporate and soften.
¼ tsp turmeric
6 When spinach is bright green, turn off heat. Season with
salt and pepper.
7 Divide polenta equally across 4 plates. 8 Spoon bean mixture and warm marinara evenly over
the top. Serve.
Per serving: 430 calories, 6.9g fat, 78.9g carbs, 13.2g fiber, 15.1g sugars, 14.9g protein Slimming: Omit olives. Add 12-oz broccoli on the side plus a sprinkle of nutritional yeast. Prep: Make ahead.
dice
DIRECTIONS: 1 Cook lentils if not using pre-cooked. 2 Meanwhile, prepare Cheddar Cheeze Sauce: In a
saucepan, whisk together all ingredients. Bring to a near boil over medium heat. Reduce heat to low. Continue to cook and stir until it thickens. Set aside.
3 Optional: Pulse cooked lentils in a food processor to
chew up slightly.
4 In a mixing bowl, stir together lentils, ketchup, mustard,
Worcestershire sauce, onion powder, and garlic powder.
5 Top tortillas with lentil mixture, cabbage, tomatoes, and
Cheddar Cheeze Sauce.
6 Roll up and serve. Per serving: 423 calories, 4.5g fat, 73.6g carbs, 23.4g fiber, 8.2g sugars, 26.3g protein Slimming: Serve everything over 4 baked potatoes instead of using tortillas. Prep: Make lentils and Cheeze Sauce ahead. Store separate. Assemble wraps before eating.
7
B A NGI N’ B OW LS
P IZZA BAG EL BITE S
Serves 4 MEAL G Total Time: 5 min Active Time: 5 min
Serves 4 MEAL H Total Time: 5 min Active Time: 2 min
PREP:
PREP:
4 cups cooked brown rice
¼ cup olives
1 bunch kale
stem, chop
1 can chickpeas
drain, rinse
garlic powder Bang Bang Sauce ½ cup vegan mayo (or yogurt) 6 tbsp sweet red chili sauce 1 tbsp fresh lime juice 1½ tsp agave nectar or honey Sriracha (optional)
D I R ECT I O NS: 1 Optional: Preheat oven to 375°F. Line a baking sheet
with parchment paper. Spread chickpeas out and bake until crispy, about 10-20 minutes.
2 Microwave or cook rice if not pre-cooked.
slice
4 bagels (or 4 GF tortillas) 1 cup marinara sauce ¼ cup nutritional yeast
DIRECTIONS: 1 Optional: Toast bagels. 2 Spread marinara on bagels. 3 Top with olive slices. 4 Sprinkle with nutritional yeast and serve. Per serving: 384 calories, 5.3g fat, 69.2g carbs, 8.2g fiber, 10.8g sugars, 19.7g protein Slimming: Serve everything over 4 baked potatoes instead of using bagels. Prep: Make to order.
3 Steam kale OR leave raw and chop well. 4 In a large mixing bowl, combine cooked rice and kale. 5 Sprinkle generously with garlic powder and stir,
adding more garlic as desired.
6 Divide equally among 4 bowls. 7 Spoon chickpeas evenly over the top. 8 Prepare Bang Bang Sauce: In a small bowl, whisk
together mayo, chili sauce, lime juice, agave, and Sriracha to taste.
9 Drizzle Bang Bang Sauce over the top and serve. Per serving: 410 calories, 2.4g fat, 81.5g carbs, 6.1g fiber, 14.1g sugars, 13.1g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. For best results, store sauce separate. Serve warm or cold.
8
GRO CERY LIST IN D IV I D UAL R EC I P E S FRE S H P RO D U CE
GR AINS & PASTA
Meal
Ingredient
TOTAL
M
Broccoli
6 oz
LM
Carrots
3
KN
Zucchini
3
M
Cucumber
1
LP
Cabbage (shredded)
5 oz
KR
Kale
1 bunch
O
Spinach
2 oz
KOP
Tomatoes
4
L
Portobellos
2
O
Garlic Cloves
3
N
Sweet Potato
1
N
Lemon (fresh juice)
1
R
Lime (fresh juice)
1
T
Date
1
T
Banana
1
OT HE R RE FRIGE R ATE D Meal
Ingredient
TOTAL
LMR
Vegan Mayo (or plain yogurt)
6 oz (¾ c)
N
Hummus (plain)
2 oz (¼ c)
P
Miso Paste
(white, yellow, or chickpea)
1 tbsp
Dry Cooked Amount Amount
Meal
Ingredient
K
Noodles (i.e. linguine)
4 oz
-
K
Red Lentils
¼ cup
-
M
Pasta (i.e. macaroni)
4 oz
-
N
Quinoa
½ cup
1½ cups
O
Prepared Polenta
1 tube
(18 oz)
P
Lentils (not red)
½ cup
1 cup
R
Brown Rice
⅔ cup
2 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
LR
Agave Nectar or Honey
1 tbsp
NP
Soy or Almond Milk (plain)
8 oz
P
Cornstarch
1 tbsp
T
Cocoa Powder
1 tbsp
T
Coconut Flakes
2 tbsp
T
Pecans
1 tbsp
HERBS & SPICES Garlic Powder
Ras el Hanout
Nutritional Yeast (3 tbsp)
Onion Powder
Smoked Paprika Turmeric
Optional: Red Pepper Flakes
FROZ E N Meal
Ingredient
TOTAL
L
Pineapple
5 oz (1 c)
CANNED & JARRED GO ODS Meal
Ingredient
Amount
# 15-oz cans
many
Chickpeas
3 cups
2
O
Marinara Sauce
7 oz
(¾ c)
NO
Olives
4.5 oz
(1 c)
K
Vegetable Broth
8 oz
(1 c)
9
E THN IC AIS LE Meal
Ingredient
Amount
K
Red Curry Paste
1 tbsp
K
Lite Coconut Milk
4 oz (½ c)
L
Teriyaki Sauce
2 oz (¼ c)
L
Rice Vinegar
1 tsp
MR
Sriracha
1 tbsp
R
Sweet Red Chili Sauce
2 oz (¼ c)
C ON DIME NTS & OTHE R
PREPPING AH EAD We recomend buying pre-cooked lentils, canned beans, and frozen rice for ease. If cooking yourself you’ll need: 1½ cups cooked quinoa (½ cup dry)
MEAL N
1 cup cooked lentils (½ cup dry)
MEAL P
2 cups cooked rice (⅔ cup dry)
MEAL R
You can bake or pressure cook 1 sweet potato ahead.
Meal
Ingredient
Amount
N
Dijon Mustard
1 tsp
P
Ketchup
2 tbsp
P
Yellow Mustard
1 tbsp
P
Worcestershire Sauce (vegan)
1 tsp
Batch cooks: Recipes appear in batch order (from longest to shortest)
NOTES:
B A K E RY (Freeze Leftover Buns and Tortillas) Meal
Ingredient
Amount
L
Burger Buns or GF Tortillas
2
P
Tortillas (burrito size)
2
10
INDIVID UAL RECIPES V EGETAB LE CUR RY
ALO HA BURG ER S
Serves 2 MEAL K Total Time: 25 min Active Time: 8 min
PREP:
Serves 2 MEAL L Total Time: 20 min Active Time: 15 min
PREP:
2 zucchinis
slice or dice
2 portobello mushrooms
stem
1 tomato
dice
1 carrot
shred
2 cups kale
stem, chop
2-3 tbsp teriyaki sauce
4-oz dry noodles (i.e. linguine)
1 cup shredded cabbage
¼ cup dry red lentils
1 tbsp vegan mayo (or yogurt)
1 cup veg broth
½-1 tsp rice vinegar
1 tbsp red curry paste
¼ tsp agave, honey, or orange marmalade
½ cup lite coconut milk
2 burger buns (or 2 GF tortillas)
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside. 3 Meanwhile, in a large pot, combine zucchini, tomatoes,
lentils, and broth.
4 Cover and bring to a boil. 5 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
1 cup pineapple
dice
DIRECTIONS: 1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms with teriyaki in a large skillet. 3 Add water as needed to make a thin layer of liquid
lining the bottom.
4 Cover and bring to a boil.
6 Meanwhile, in a small bowl, whisk together red curry
5 Reduce heat to low and simmer 5 minutes.
7 Once lentils are cooked, stir in curry mixture.
paste and coconut milk.
8 Turn off heat and add kale, stirring until it folds in
and turns bright green.
9 Cover and rest 5 minutes. 10 Taste, adding more red curry paste if desired, plus
salt or pepper.
11 Divide noodles equally among 2 bowls. 12 Spoon curry evenly over the top and serve. Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 1 squash. Prep: For best results, store noodles separate.
6 Flip mushrooms and cook 5 more minutes, adding water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 241 calories, 2.1g fat, 48.9g carbs, 8.6g fiber, 18.4g sugars, 10.3g protein Slimming: Serve everything over 2 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
11
B ANH MI PASTA S AL AD
M O RO C CAN SWEE T P OTATO SAL AD
Serves 2 MEAL M Total Time: 20 min Active Time: 5 min
Serves 2 MEAL N Total Time: 15 min Active Time: 10 min
PREP: 2 carrots
shred
1 cucumber
dice
PREP: 1½ cups cooked quinoa
4-oz dry pasta (i.e. macaroni)
1 cooked sweet potato
dice
6-oz broccoli florets
1 zucchini
half moons
¾ cup prepared chickpeas
½ cup olives
chop
¼ cup vegan mayo (or yogurt) 1½ tsp Sriracha
D I R ECT I ONS:
¾ cup prepared chickpeas Moroccan Dressing ¼ cup soy or almond milk
1 In a large pot, cook pasta as directed (see package),
1½ tsp fresh lemon juice
adding broccoli in the last 3-4 minutes to cook slightly.
3 tbsp plain hummus
2 Drain, rinse under cool water.
¾ tsp Dijon mustard
3 In a large mixing bowl, toss together cooked pasta,
¼ tsp garlic powder
broccoli, carrots, cucumbers, chickpeas, mayo, and Sriracha until evenly coated.
¼ tsp Ras el Hanout dash smoked paprika
4 Add more mayo or Sriracha as desired. 5 Divide equally among 2 bowls. 6 Add an extra drizzle of Sriracha sauce, if desired. Serve. Per serving: 411 calories, 4g fat, 79.4g carbs, 12.1g fiber, 14.5g sugars, 18.5g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. Serve chilled.
DIRECTIONS: 1 Cook quinoa and microwave sweet potato if not pre-cooked. 2 Meanwhile, prepare Moroccan Dressing: In a small
bowl, combine milk and lemon juice. In another bowl, whisk together hummus, Dijon, and spices. Slowly whisk in milk mixture, adding only as much as you need to make a creamy dressing. Add more spices to taste. Chill.
3 Line a skillet with ¼-cup water. 4 Add zucchini and sauté to desired tenderness OR
leave raw
5 In a large mixing bowl, toss together cooked quinoa,
sweet potatoes, zucchini, olives, and chickpeas.
6 Add Moroccan Dressing and toss again. 7 Divide equally among 2 bowls and serve. Per serving: 405 calories, 10.6g fat, 65.4g carbs, 11.1g fiber, 9g sugars, 16.3g protein Slimming: Substitute 3 tbsp raisins for olives. Soak in 1 cup HOT water for 10 minutes. Prep: Make ahead. For best results, store dressing separate and toss before serving.
12
P O L E N TA PUTTANESCA
WHO P P ER ITO S
Serves 2 MEAL O Total Time: 10 min Active Time: 6 min
Serves 2 MEAL P Total Time: 8 min Active Time: 8 min
PREP:
PREP:
1 tube prepared polenta
½-inch rounds
2-3 garlic cloves
mince
2 tomatoes
dice
½ cup olives
chop
1 cup cooked lentils (not red) 2 tbsp ketchup 1½ tsp yellow mustard 1 tsp Worcestershire sauce 1 tsp onion powder
red pepper flakes (optional) ¾ cup prepared chickpeas
¼ tsp garlic powder
2 cups fresh spinach
2 flour tortillas
¾ cup marinara sauce
1 cup shredded cabbage 1 tomato
D I R ECT I ONS: 1 Optional: Preheat oven to 350°F. Line a baking sheet
Cheddar Cheeze Sauce
with parchment paper. Bake polenta 8-10 mins, until golden in color and crisp (no need to flip), OR grill.
⅔ cup soy or almond milk 2½ tbsp nutritional yeast
2 Line a skillet with ¼-cup water.
1 tbsp miso paste
3 Add garlic plus a pinch of red pepper flakes and sauté
1 tbsp cornstarch
for 2-3 minutes.
4 Add tomatoes, olives, and chickpeas, plus more water
½ tsp onion powder
5 Cook for 2-3 minutes then add spinach, stirring to
¼ tsp smoked paprika
if needed to prevent sticking.
with salt and pepper.
7 Divide polenta equally across 2 plates. 8 Spoon chickpea mixture and warm marinara evenly
½ tsp garlic powder
incorporate and soften.
6 When spinach is bright green, turn off heat. Season
over the top. Serve.
Per serving: 430 calories, 6.9g fat, 78.9g carbs, 13.2g fiber, 15.1g sugars, 14.9g protein
dice
dash turmeric
DIRECTIONS: 1 Cook lentils if not using pre-cooked. 2 Meanwhile, prepare Cheddar Cheeze Sauce: In a
saucepan, whisk together all ingredients. Bring to a near boil over medium heat. Reduce heat to low. Continue to cook and stir until it thickens. Set aside.
3 Optional: Pulse cooked lentils in a food processor to
Slimming: Omit olives. Add 6-oz broccoli on the side plus a sprinkle of nutritional yeast.
Prep: Make ahead.
chew up slightly.
4 In a mixing bowl, stir together lentils, ketchup, mustard,
Worcestershire sauce, onion powder, and garlic powder.
5 Top tortillas with lentil mixture, cabbage, tomatoes, and
Cheddar Cheeze Sauce.
6 Roll up and serve. Per serving: 423 calories, 4.5g fat, 73.6g carbs, 23.4g fiber, 8.2g sugars, 26.3g protein Slimming: Serve everything over 2 baked potatoes instead of using tortillas. Prep: Make lentils and Cheeze Sauce ahead. Store separate. Assemble wraps before eating.
13
B A NGI N’ B OW LS
G ER MAN C HO C O L AT E CAK E SM O OTHIE
Serves 2 MEAL R Total Time: 5 min Active Time: 5 min
Serves 1 MEAL T Total Time: 3 min Active Time: 3 min
PREP: 2 cups cooked brown rice 2 cups kale
stem, chop
PREP:
¾ cup prepared chickpeas garlic powder
D I R ECT I ONS: 1 Optional: Preheat oven to 375°F. Line a baking
sheet with parchment paper. Spread chickpeas out and bake until crispy, about 10-20 minutes.
(soak)
1 tbsp pecans
3 tbsp sweet red chili sauce
Sriracha (optional)
1 date
2 tbsp coconut flakes
¼ cup vegan mayo (or yogurt)
1 tsp agave nectar or honey
freeze
1 tbsp cocoa powder
Bang Bang Sauce
1½ tsp fresh lime juice
1 banana
crush
DIRECTIONS: 1 Optional: Soak date in hot water for 10 minutes
or overnight.
2 Pour 1 cup COLD water into a blender. 3 Add date and blend until well combined. 4 Add banana and cocoa powder and blend until
2 Microwave or cook rice if not pre-cooked.
smooth and creamy, adding soy, almond, or coconut milk as necessary to achieve desired smoothie consistency.
3 Steam kale OR leave raw and chop well.
5 Pour into glass and top with coconut flakes and pecans.
4 In a large mixing bowl, combine cooked rice and kale. 5 Sprinkle generously with garlic powder and stir,
Per serving: 286 calories, 11.6g fat, 50.9g carbs, 8g fiber, 31.2g sugars, 4g protein
6 Divide equally among 2 bowls. 7 Spoon chickpeas evenly over the top.
Slimming: Omit coconut flakes and pecans. Add a drop or two of coconut extract (or use low-fat coconut flakes) and 1 cup strawberries on the side.
8 Prepare Bang Bang Sauce: In a small bowl, whisk
Prep: Freeze banana ahead. Make to order.
adding more garlic as desired.
together mayo, chili sauce, lime juice, agave, and Sriracha to taste.
9 Drizzle Bang Bang Sauce over the top and serve. Per serving: 410 calories, 2.4g fat, 81.5g carbs, 6.1g fiber, 14.1g sugars, 13.1g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. For best results, store sauce separate. Serve warm or cold.
14
First three pages show how the meal plans work
Longest cook time
to
Shortest cook time
FAMILY PL AN Sunday
Monday
Tuesday
Wednesday
Thursday
Vegetable Curry
Aloha Burgers
Banh Mi Pasta Salad
Moroccan Sweet Potato Salad
Polenta Puttanesca
A
B
C
D
E
• Each meal Serves 4 Friday Saturday • Great for families • Couples who take lunch • Individuals who want to Bangin’ Whopperitos cook less, reheat more Bowls F
G
These mealsLabeled provide to 4 servings each. Enjoy leftovers for lunch. make shopping & skipping meals easy
INDIVID UAL PL AN Sunday
Monday
Tuesday
Vegetable Curry
Aloha Burgers
Banh Mi Pasta Salad
K
L
M
Wednesday
Thursday
Moroccan Polenta Sweet Whopperitos Puttanesca Potato Salad N
O
BONUS RECIPES Family Pizza Bagel Bites
H
• Each meal Serves 2 Friday Saturday • Great for individuals • Take lunch to work Bangin’ Bowls
P
R
FREE bonus recipes Individualevery week
German Chocolate Cake Smoothie
T
BREAKFAST
50+ simple, healthy breakfasts to choose from are included with membership. Above meals are lunch and dinner options.
Overview
I
Items grouped together by store layout for fast shopping
GRO CERY LIST FA M I LY R EC I P E S
FRE S H P RO D U CE
FROZEN
Meal
Ingredient
TOTAL
Meal
Ingredient
TOTAL
C
Broccoli
12 oz
B
Pineapple
10 oz (2 c)
B
Carrot
1
C
Carrots (shredded)
10 oz
AD
Zucchini
4
A
Yellow Squash
2
C
Cucumbers
2
Green Onions
1 bunch
Cabbage (shredded)
10 oz
AG
Kale
2 bunch
E
Spinach
4 oz
EF
Tomatoes
6
A
Cherry Tomatoes
10 oz
B
Portobellos
4
E
Garlic
1 head
A
Onion (sweet)
1
D
Sweet Potatoes
2
Garlic Powder
Ras el Hanout
D
Lemons (fresh juice)
1
Nutritional Yeast (½-¾ cup)
Smoked Paprika
G
Lime (fresh juice)
1
Onion Powder
Turmeric
C
Avocado
1
Ingredients labeledC so you buy only B F what you need
OT HE R RE FRIGE R ATE D
Zero guessing if buying pre-cooked for ease
GR AINS & PASTA
Dry Cooked Amount Amount
Meal
Ingredient
D
Quinoa
1 cup
3 cups
E
Prepared Polenta
2 tubes
(36 oz)
F
Lentils (not red)
1 cup
2 cups
G
Brown Rice
1⅓ cups
4 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
BG
Agave Nectar or Honey
1 tbsp
DF
Soy or Almond Milk (plain)
14 oz
H ERBS & SPICES
CONDIMENTS & OTH ER Meal
Ingredient
Amount
Meal
Ingredient
TOTAL
D
Dijon Mustard
1 tbsp
BCG
Vegan Mayo (or plain yogurt)
10 oz (1¼c)
F
Ketchup
2 oz (¼ c)
D
Hummus (plain)
4 oz (½ c)
F
Yellow Mustard
1 tbsp
2 tbsp
F
Worcestershire Sauce (vegan)
1 tbsp
F
Miso Paste
(white, yellow, or chickpea)
Gluten-free and Soy-free alternatives included when applicable
Overview
Amounts listed to help you gauge if you you have enough
II
Prepping first reduces cook time and makes cooking easier
See how much time is required before you start
V EGETABLE CU RRY
ALO HA BURG ER S
Serves 4 MEAL A
Serves 4 MEAL B
Total Time: 25 min Active Time: 8 min
Total Time: 20 min Active Time: 15 min
PREP:
PREP: dice
4 portobello mushrooms
2 zucchinis
slice or dice
1 carrot
2 yellow squashes
slice or dice
10-oz cherry tomatoes
slice
1 bunch kale
stem, chop
1 onion
⅓ cup teriyaki sauce 2 cups shredded cabbage 2 tbsp vegan mayo (or yogurt)
8-oz dry noodles (i.e. linguine)
1-2 tsp rice vinegar
2 cups veg broth
½ tsp agave, honey, or orange marmalade
½ cup dry red lentils
4 burger buns (or 4 GF tortillas)
2 tbsp red curry paste
2 cups pineapple
1 cup lite coconut milk
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside.
1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms (2 at a time if necessary) with
4 Sauté onions until translucent.
5 Add remaining broth plus zucchini, yellow squash,
4 Cover and bring to a boil.
add onions.
tomatoes, and lentils.
6 Cover and bring to a boil. 7 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
8 Meanwhile, in a small bowl, whisk together red curry
paste and coconut milk.
9 Once lentils are cooked, stir in curry mixture. 10 Turn off heat and add kale, stirring until it folds in
and turns bright green.
11 Cover and rest 5 minutes. 12 Taste, adding more red curry paste if desired, plus
salt or pepper.
13 Optional Divide noodles equally among 4 bowls. modification forSpoon maximum loss the top and serve. 14 curry weight evenly over Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 2 squashes.
dice
DIRECTIONS:
3 Meanwhile, line a large pot with ¼-cup broth and
stem Time you have to stand shred there and do something
teriyaki in a large skillet.
3 Add water as needed to make a thin layer of liquid lining the bottom.
5 Reduce heat to low and simmer 5 minutes. 6 Flip mushrooms and cook 5 more minutes, adding
water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 236 calories, 2.1g fat, 47.6g carbs, 8.2g fiber, 17.8g sugars, 10.3g protein Slimming: Serve everything over 4 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
Prep: For best results, store noodles separate.
Helpful tips Overview
III
VEGETABLE CURRY
ALOHA BURGERS
BANH MI PASTA SALAD
WHOPPERITOS
GERMAN CHOCOLATE CAKE SMOOTHIE 1
FAMILY PL AN Sunday
Monday
Vegetable Curry
Aloha Burgers
A
B
Tuesday
Wednesday
Moroccan Banh Mi Sweet Pasta Salad Potato Salad (NEW!) C
D
Thursday
Friday
Saturday
Polenta Puttanesca (NEW!)
Whopperitos
Bangin’ Bowls
E
F
G
These meals provide 4 servings each. Enjoy leftovers for lunch.
INDIVID UAL PL AN Sunday
Monday
Vegetable Curry
Aloha Burgers
K
L
Tuesday
Wednesday
Thursday
Friday
Moroccan Polenta Banh Mi Sweet Puttanesca Whopperitos Pasta Salad Potato Salad (NEW!) (NEW!) M
N
O
Saturday Bangin’ Bowls
P
R
These meals make 2 servings. Use second serving for lunch or another meal.
BONUS RECIPES Family Pizza Bagel Bites (NEW!)
Individual H
German Chocolate Cake Smoothie
T
2
GRO CERY LIST FA M I LY R EC I P E S FRE S H P RO D U CE
GR AINS & PASTA Dry Cooked Amount Amount
Meal
Ingredient
TOTAL
C
Broccoli
12 oz
B
Carrot
1
C
Carrots (shredded)
10 oz
AD
Zucchini
4
A
Yellow Squash
2
C
Cucumbers
2
C
Green Onions
1 bunch
BF
Cabbage (shredded)
10 oz
AG
Kale
2 bunch
E
Spinach
4 oz
EF
Tomatoes
6
A
Cherry Tomatoes
10 oz
B
Portobellos
4
E
Garlic
1 head
A
Onion (sweet)
1
D
Sweet Potatoes
2
Garlic Powder
Ras el Hanout
D
Lemons (fresh juice)
1
Nutritional Yeast (½-¾ cup)
Smoked Paprika
G
Lime (fresh juice)
1
Onion Powder
Turmeric
C
Avocado
1
Optional: Red Pepper Flakes
OT HE R RE FRIGE R ATE D Meal
Ingredient
TOTAL
BCG
Vegan Mayo (or plain yogurt)
10 oz (1¼c)
D
Hummus (plain)
4 oz (½ c)
F
Miso Paste
(white, yellow, or chickpea)
2 tbsp
FROZ E N
Meal
Ingredient
A
Noodles (i.e. linguine)
8 oz
-
A
Red Lentils
½ cup
-
C
Pasta (i.e. macaroni)
8 oz
-
D
Quinoa
1 cup
3 cups
E
Prepared Polenta
2 tubes
(36 oz)
F
Lentils (not red)
1 cup
2 cups
G
Brown Rice
1⅓ cups
4 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
BG
Agave Nectar or Honey
1 tbsp
DF
Soy or Almond Milk (plain)
14 oz
F
Cornstarch
2 tbsp
HERBS & SPICES
CANNED & JARRED GO ODS Meal
Ingredient
Amount
# 15-oz cans
DG
Chickpeas
3 cups
2
E
White Beans
1½ cups
1
EH
Marinara Sauce
14-23 oz
(1½-2½ c)
Meal
Ingredient
TOTAL
DEH
Olives
9-10 oz
(2-2¼ c)
B
Pineapple
10 oz (2 c)
A
Vegetable Broth
16 oz
(2 c)
3
E THN IC AIS LE Meal
Ingredient
Amount
A
Red Curry Paste
2 tbsp
A
Lite Coconut Milk (canned)
8 oz (1 c)
B
Teriyaki Sauce
4 oz (½ c)
B
Rice Vinegar
1 tbsp
CG
Sriracha
1 tbsp
G
Sweet Red Chili Sauce
4 oz (½ c)
C ON DIME NTS & OTHE R
PREPPING AH EAD We recomend buying pre-cooked lentils, canned beans, and frozen rice for ease. If cooking yourself you’ll need: 3 cups cooked quinoa (1 cup dry)
MEAL D
2 cups cooked lentils (1 cup dry)
MEAL F
4 cups cooked rice (1⅓ cups dry)
MEAL G
You can bake or pressure cook 2 sweet potatoes ahead.
Meal
Ingredient
Amount
D
Dijon Mustard
1 tbsp
F
Ketchup
2 oz (¼ c)
F
Yellow Mustard
1 tbsp
F
Worcestershire Sauce (vegan)
1 tbsp
Batch cooks: Recipes appear in batch order (from longest to shortest)
NOTES:
B A K E RY (Freeze Leftover Buns and Tortillas) Meal
Ingredient
Amount
B
Burger Buns or GF Tortillas
4
F
Tortillas (burrito size)
4
H
Bagels or GF Tortillas
4
4
FAMILY RECIPES V EGETABLE CU RRY
ALO HA BURG ER S
Serves 4 MEAL A
Serves 4 MEAL B
Total Time: 25 min Active Time: 8 min
Total Time: 20 min Active Time: 15 min
PREP:
PREP: 1 onion
dice
4 portobello mushrooms
stem
2 zucchinis
slice or dice
1 carrot
shred
2 yellow squashes
slice or dice
10-oz cherry tomatoes
slice
1 bunch kale
stem, chop
⅓ cup teriyaki sauce 2 cups shredded cabbage 2 tbsp vegan mayo (or yogurt)
8-oz dry noodles (i.e. linguine)
1-2 tsp rice vinegar
2 cups veg broth
½ tsp agave, honey, or orange marmalade
½ cup dry red lentils
4 burger buns (or 4 GF tortillas)
2 tbsp red curry paste
2 cups pineapple
1 cup lite coconut milk
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside. 3 Meanwhile, line a large pot with ¼-cup broth and
add onions.
DIRECTIONS: 1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms (2 at a time if necessary) with
teriyaki in a large skillet.
3 Add water as needed to make a thin layer of liquid
4 Sauté onions until translucent.
5 Add remaining broth plus zucchini, yellow squash,
4 Cover and bring to a boil.
tomatoes, and lentils.
6 Cover and bring to a boil. 7 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
8 Meanwhile, in a small bowl, whisk together red curry
paste and coconut milk.
9 Once lentils are cooked, stir in curry mixture. 10 Turn off heat and add kale, stirring until it folds in
and turns bright green.
11 Cover and rest 5 minutes. 12 Taste, adding more red curry paste if desired, plus
salt or pepper.
13 Divide noodles equally among 4 bowls. 14 Spoon curry evenly over the top and serve. Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 2 squashes.
dice
lining the bottom.
5 Reduce heat to low and simmer 5 minutes. 6 Flip mushrooms and cook 5 more minutes, adding
water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 236 calories, 2.1g fat, 47.6g carbs, 8.2g fiber, 17.8g sugars, 10.3g protein Slimming: Serve everything over 4 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
Prep: For best results, store noodles separate.
5
B ANH MI PASTA S AL AD
M O RO C CAN SWEE T P OTATO SAL AD
Serves 4 MEAL C Total Time: 20 min Active Time: 5 min
Serves 4 MEAL D Total Time: 15 min Active Time: 10 min
PREP: 2 cucumbers
dice
PREP:
8-oz dry pasta (i.e. macaroni)
3 cups cooked quinoa
12-oz broccoli florets
2 cooked sweet potatoes
dice
10-oz shredded carrots
2 zucchinis
half moons
½ cup vegan mayo (or yogurt)
1 cup olives
chop
1 tbsp Sriracha
1 can chickpeas
drain, rinse
1 avocado
pit, dice
1 bunch green onions
slice
Moroccan Dressing ½ cup soy or almond milk 1 tbsp fresh lemon juice
D I R ECT I ONS:
6 tbsp plain hummus
1 In a large pot, cook pasta as directed (see package),
1½ tsp Dijon mustard
adding broccoli in the last 3-4 minutes to cook slightly.
½ tsp garlic powder
2 Drain, rinse under cool water.
½ tsp Ras el Hanout
3 In a large mixing bowl, toss together cooked pasta,
broccoli, cucumbers, carrots, mayo, and Sriracha until evenly coated.
4 Add more mayo or Sriracha as desired. 5 Divide equally among 4 bowls. 6 Top with avocado, green onions, and an extra drizzle
of Sriracha sauce. Serve.
Per serving: 401 calories, 12.2g fat, 67.1g carbs, 14g fiber, 12.6g sugars, 16.4g protein Slimming: Omit avocado. Add 2-oz more dry pasta and 1 cup shelled edamame (or 1½-cups green peas). Use low calorie mayo or yogurt. Prep: Make ahead. For best results, add avocado before serving. Serve chilled.
dash smoked paprika
DIRECTIONS: 1 Cook quinoa and microwave sweet potatoes if not pre-cooked. 2 Meanwhile, prepare Moroccan Dressing: In a small
bowl, combine milk and lemon juice. In another bowl, whisk together hummus, Dijon, and spices. Slowly whisk in milk mixture, adding only as much as you need to make a creamy dressing. Add more spices to taste. Chill.
3 Line a skillet with ¼-cup water. 4 Add zucchini and sauté to desired tenderness OR
leave raw.
5 In a large mixing bowl, toss together cooked quinoa,
sweet potatoes, zucchini, olives, and chickpeas.
6 Add Moroccan Dressing and toss again. 7 Divide equally among 4 bowls and serve. Per serving: 405 calories, 10.6g fat, 65.4g carbs, 11.1g fiber, 9g sugars, 16.3g protein Slimming: Substitute 6 tbsp raisins for olives. Soak in 1 cup HOT water for 10 minutes. Prep: Make ahead. For best results, store dressing separate and toss before serving.
6
P O L E N TA PU TTANESCA
WHO P P ER ITO S
Serves 4 MEAL E Total Time: 10 min Active Time: 6 min
Serves 4 MEAL F Total Time: 8 min Active Time: 8 min
PREP:
PREP:
2 tubes prepared polenta
½-inch rounds
4-6 garlic cloves
mince
4 tomatoes
dice
1 cup olives
chop
1 can white beans
drain, rinse
2 cups cooked lentils (not red) ¼ cup ketchup 1 tbsp yellow mustard 2 tsp Worcestershire sauce 2 tsp onion powder
red pepper flakes (optional)
½ tsp garlic powder
4 cups fresh spinach
4 flour tortillas
1½ cups marinara sauce
2 cups shredded cabbage
D I R ECT I O NS: 1 Optional: Preheat oven to 350°F. Line 2 baking sheets
with parchment paper. Bake polenta 8-10 mins, until golden in color and crisp (no need to flip), OR grill.
2 tomatoes Cheddar Cheeze Sauce 1¼ cup soy or almond milk ⅓ cup nutritional yeast
2 Line a skillet with ¼-cup water. 3 Add garlic plus a pinch of red pepper flakes and sauté
2 tbsp miso paste
4 Add tomatoes, olives, and beans, plus more water if
1 tsp onion powder
for 2-3 minutes.
2 tbsp cornstarch
needed to prevent sticking.
1 tsp garlic powder
5 Cook for 2-3 minutes then add spinach, stirring to
½ tsp smoked paprika
incorporate and soften.
¼ tsp turmeric
6 When spinach is bright green, turn off heat. Season with
salt and pepper.
7 Divide polenta equally across 4 plates. 8 Spoon bean mixture and warm marinara evenly over
the top. Serve.
Per serving: 430 calories, 6.9g fat, 78.9g carbs, 13.2g fiber, 15.1g sugars, 14.9g protein Slimming: Omit olives. Add 12-oz broccoli on the side plus a sprinkle of nutritional yeast. Prep: Make ahead.
dice
DIRECTIONS: 1 Cook lentils if not using pre-cooked. 2 Meanwhile, prepare Cheddar Cheeze Sauce: In a
saucepan, whisk together all ingredients. Bring to a near boil over medium heat. Reduce heat to low. Continue to cook and stir until it thickens. Set aside.
3 Optional: Pulse cooked lentils in a food processor to
chew up slightly.
4 In a mixing bowl, stir together lentils, ketchup, mustard,
Worcestershire sauce, onion powder, and garlic powder.
5 Top tortillas with lentil mixture, cabbage, tomatoes, and
Cheddar Cheeze Sauce.
6 Roll up and serve. Per serving: 423 calories, 4.5g fat, 73.6g carbs, 23.4g fiber, 8.2g sugars, 26.3g protein Slimming: Serve everything over 4 baked potatoes instead of using tortillas. Prep: Make lentils and Cheeze Sauce ahead. Store separate. Assemble wraps before eating.
7
B A NGI N’ B OW LS
P IZZA BAG EL BITE S
Serves 4 MEAL G Total Time: 5 min Active Time: 5 min
Serves 4 MEAL H Total Time: 5 min Active Time: 2 min
PREP:
PREP:
4 cups cooked brown rice
¼ cup olives
1 bunch kale
stem, chop
1 can chickpeas
drain, rinse
garlic powder Bang Bang Sauce ½ cup vegan mayo (or yogurt) 6 tbsp sweet red chili sauce 1 tbsp fresh lime juice 1½ tsp agave nectar or honey Sriracha (optional)
D I R ECT I O NS: 1 Optional: Preheat oven to 375°F. Line a baking sheet
with parchment paper. Spread chickpeas out and bake until crispy, about 10-20 minutes.
2 Microwave or cook rice if not pre-cooked.
slice
4 bagels (or 4 GF tortillas) 1 cup marinara sauce ¼ cup nutritional yeast
DIRECTIONS: 1 Optional: Toast bagels. 2 Spread marinara on bagels. 3 Top with olive slices. 4 Sprinkle with nutritional yeast and serve. Per serving: 384 calories, 5.3g fat, 69.2g carbs, 8.2g fiber, 10.8g sugars, 19.7g protein Slimming: Serve everything over 4 baked potatoes instead of using bagels. Prep: Make to order.
3 Steam kale OR leave raw and chop well. 4 In a large mixing bowl, combine cooked rice and kale. 5 Sprinkle generously with garlic powder and stir,
adding more garlic as desired.
6 Divide equally among 4 bowls. 7 Spoon chickpeas evenly over the top. 8 Prepare Bang Bang Sauce: In a small bowl, whisk
together mayo, chili sauce, lime juice, agave, and Sriracha to taste.
9 Drizzle Bang Bang Sauce over the top and serve. Per serving: 410 calories, 2.4g fat, 81.5g carbs, 6.1g fiber, 14.1g sugars, 13.1g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. For best results, store sauce separate. Serve warm or cold.
8
GRO CERY LIST IN D IV I D UAL R EC I P E S FRE S H P RO D U CE
GR AINS & PASTA
Meal
Ingredient
TOTAL
M
Broccoli
6 oz
LM
Carrots
3
KN
Zucchini
3
M
Cucumber
1
LP
Cabbage (shredded)
5 oz
KR
Kale
1 bunch
O
Spinach
2 oz
KOP
Tomatoes
4
L
Portobellos
2
O
Garlic Cloves
3
N
Sweet Potato
1
N
Lemon (fresh juice)
1
R
Lime (fresh juice)
1
T
Date
1
T
Banana
1
OT HE R RE FRIGE R ATE D Meal
Ingredient
TOTAL
LMR
Vegan Mayo (or plain yogurt)
6 oz (¾ c)
N
Hummus (plain)
2 oz (¼ c)
P
Miso Paste
(white, yellow, or chickpea)
1 tbsp
Dry Cooked Amount Amount
Meal
Ingredient
K
Noodles (i.e. linguine)
4 oz
-
K
Red Lentils
¼ cup
-
M
Pasta (i.e. macaroni)
4 oz
-
N
Quinoa
½ cup
1½ cups
O
Prepared Polenta
1 tube
(18 oz)
P
Lentils (not red)
½ cup
1 cup
R
Brown Rice
⅔ cup
2 cups
BAKING AISLE (PANTRY STAPLES) Meal
Ingredient
Amount
LR
Agave Nectar or Honey
1 tbsp
NP
Soy or Almond Milk (plain)
8 oz
P
Cornstarch
1 tbsp
T
Cocoa Powder
1 tbsp
T
Coconut Flakes
2 tbsp
T
Pecans
1 tbsp
HERBS & SPICES Garlic Powder
Ras el Hanout
Nutritional Yeast (3 tbsp)
Onion Powder
Smoked Paprika Turmeric
Optional: Red Pepper Flakes
FROZ E N Meal
Ingredient
TOTAL
L
Pineapple
5 oz (1 c)
CANNED & JARRED GO ODS Meal
Ingredient
Amount
# 15-oz cans
many
Chickpeas
3 cups
2
O
Marinara Sauce
7 oz
(¾ c)
NO
Olives
4.5 oz
(1 c)
K
Vegetable Broth
8 oz
(1 c)
9
E THN IC AIS LE Meal
Ingredient
Amount
K
Red Curry Paste
1 tbsp
K
Lite Coconut Milk
4 oz (½ c)
L
Teriyaki Sauce
2 oz (¼ c)
L
Rice Vinegar
1 tsp
MR
Sriracha
1 tbsp
R
Sweet Red Chili Sauce
2 oz (¼ c)
C ON DIME NTS & OTHE R
PREPPING AH EAD We recomend buying pre-cooked lentils, canned beans, and frozen rice for ease. If cooking yourself you’ll need: 1½ cups cooked quinoa (½ cup dry)
MEAL N
1 cup cooked lentils (½ cup dry)
MEAL P
2 cups cooked rice (⅔ cup dry)
MEAL R
You can bake or pressure cook 1 sweet potato ahead.
Meal
Ingredient
Amount
N
Dijon Mustard
1 tsp
P
Ketchup
2 tbsp
P
Yellow Mustard
1 tbsp
P
Worcestershire Sauce (vegan)
1 tsp
Batch cooks: Recipes appear in batch order (from longest to shortest)
NOTES:
B A K E RY (Freeze Leftover Buns and Tortillas) Meal
Ingredient
Amount
L
Burger Buns or GF Tortillas
2
P
Tortillas (burrito size)
2
10
INDIVID UAL RECIPES V EGETAB LE CUR RY
ALO HA BURG ER S
Serves 2 MEAL K Total Time: 25 min Active Time: 8 min
PREP:
Serves 2 MEAL L Total Time: 20 min Active Time: 15 min
PREP:
2 zucchinis
slice or dice
2 portobello mushrooms
stem
1 tomato
dice
1 carrot
shred
2 cups kale
stem, chop
2-3 tbsp teriyaki sauce
4-oz dry noodles (i.e. linguine)
1 cup shredded cabbage
¼ cup dry red lentils
1 tbsp vegan mayo (or yogurt)
1 cup veg broth
½-1 tsp rice vinegar
1 tbsp red curry paste
¼ tsp agave, honey, or orange marmalade
½ cup lite coconut milk
2 burger buns (or 2 GF tortillas)
D I R ECT I ONS: 1 In a large pot, cook noodles as directed (see package). 2 Drain, rinse under cool water. Set aside. 3 Meanwhile, in a large pot, combine zucchini, tomatoes,
lentils, and broth.
4 Cover and bring to a boil. 5 Reduce heat to low and simmer 15-20 minutes,
or until lentils are soft and orange in color. (Check periodically to see if more water is needed.)
1 cup pineapple
dice
DIRECTIONS: 1 Optional: Marinate mushrooms in teriyaki sauce for
1 hour or overnight.
2 Place mushrooms with teriyaki in a large skillet. 3 Add water as needed to make a thin layer of liquid
lining the bottom.
4 Cover and bring to a boil.
6 Meanwhile, in a small bowl, whisk together red curry
5 Reduce heat to low and simmer 5 minutes.
7 Once lentils are cooked, stir in curry mixture.
paste and coconut milk.
8 Turn off heat and add kale, stirring until it folds in
and turns bright green.
9 Cover and rest 5 minutes. 10 Taste, adding more red curry paste if desired, plus
salt or pepper.
11 Divide noodles equally among 2 bowls. 12 Spoon curry evenly over the top and serve. Per serving: 394 calories, 7g fat, 71.1g carbs, 12.9g fiber, 7.4g sugars, 15.2g protein Chef’s Note: Freeze leftover coconut milk. Slimming: Use soy or almond milk instead of coconut milk. Serve over cooked spaghetti squash instead of noodles (optional). Use 1 squash. Prep: For best results, store noodles separate.
6 Flip mushrooms and cook 5 more minutes, adding water as needed.
7 Repeat as necessary until mushrooms reach
desired tenderness.
8 Set cooked mushrooms aside. 9 In a mixing bowl, toss carrots and cabbage with
mayo, vinegar, and sweetener.
10 Add more mayo if desired. Set aside. 11 Place cooked mushrooms on buns. 12 Top with cabbage slaw and pineapple OR eat
pineapple on the side.
Per serving: 241 calories, 2.1g fat, 48.9g carbs, 8.6g fiber, 18.4g sugars, 10.3g protein Slimming: Serve everything over 2 sweet potatoes or baked potatoes instead of using buns. Use low calorie mayo or yogurt. Prep: Marinate and/or cook mushrooms. For best results, prepare slaw before serving and assemble sandwiches before eating.
11
B ANH MI PASTA S AL AD
M O RO C CAN SWEE T P OTATO SAL AD
Serves 2 MEAL M Total Time: 20 min Active Time: 5 min
Serves 2 MEAL N Total Time: 15 min Active Time: 10 min
PREP: 2 carrots
shred
1 cucumber
dice
PREP: 1½ cups cooked quinoa
4-oz dry pasta (i.e. macaroni)
1 cooked sweet potato
dice
6-oz broccoli florets
1 zucchini
half moons
¾ cup prepared chickpeas
½ cup olives
chop
¼ cup vegan mayo (or yogurt) 1½ tsp Sriracha
D I R ECT I ONS:
¾ cup prepared chickpeas Moroccan Dressing ¼ cup soy or almond milk
1 In a large pot, cook pasta as directed (see package),
1½ tsp fresh lemon juice
adding broccoli in the last 3-4 minutes to cook slightly.
3 tbsp plain hummus
2 Drain, rinse under cool water.
¾ tsp Dijon mustard
3 In a large mixing bowl, toss together cooked pasta,
¼ tsp garlic powder
broccoli, carrots, cucumbers, chickpeas, mayo, and Sriracha until evenly coated.
¼ tsp Ras el Hanout dash smoked paprika
4 Add more mayo or Sriracha as desired. 5 Divide equally among 2 bowls. 6 Add an extra drizzle of Sriracha sauce, if desired. Serve. Per serving: 411 calories, 4g fat, 79.4g carbs, 12.1g fiber, 14.5g sugars, 18.5g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. Serve chilled.
DIRECTIONS: 1 Cook quinoa and microwave sweet potato if not pre-cooked. 2 Meanwhile, prepare Moroccan Dressing: In a small
bowl, combine milk and lemon juice. In another bowl, whisk together hummus, Dijon, and spices. Slowly whisk in milk mixture, adding only as much as you need to make a creamy dressing. Add more spices to taste. Chill.
3 Line a skillet with ¼-cup water. 4 Add zucchini and sauté to desired tenderness OR
leave raw
5 In a large mixing bowl, toss together cooked quinoa,
sweet potatoes, zucchini, olives, and chickpeas.
6 Add Moroccan Dressing and toss again. 7 Divide equally among 2 bowls and serve. Per serving: 405 calories, 10.6g fat, 65.4g carbs, 11.1g fiber, 9g sugars, 16.3g protein Slimming: Substitute 3 tbsp raisins for olives. Soak in 1 cup HOT water for 10 minutes. Prep: Make ahead. For best results, store dressing separate and toss before serving.
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P O L E N TA PUTTANESCA
WHO P P ER ITO S
Serves 2 MEAL O Total Time: 10 min Active Time: 6 min
Serves 2 MEAL P Total Time: 8 min Active Time: 8 min
PREP:
PREP:
1 tube prepared polenta
½-inch rounds
2-3 garlic cloves
mince
2 tomatoes
dice
½ cup olives
chop
1 cup cooked lentils (not red) 2 tbsp ketchup 1½ tsp yellow mustard 1 tsp Worcestershire sauce 1 tsp onion powder
red pepper flakes (optional) ¾ cup prepared chickpeas
¼ tsp garlic powder
2 cups fresh spinach
2 flour tortillas
¾ cup marinara sauce
1 cup shredded cabbage 1 tomato
D I R ECT I ONS: 1 Optional: Preheat oven to 350°F. Line a baking sheet
Cheddar Cheeze Sauce
with parchment paper. Bake polenta 8-10 mins, until golden in color and crisp (no need to flip), OR grill.
⅔ cup soy or almond milk 2½ tbsp nutritional yeast
2 Line a skillet with ¼-cup water.
1 tbsp miso paste
3 Add garlic plus a pinch of red pepper flakes and sauté
1 tbsp cornstarch
for 2-3 minutes.
4 Add tomatoes, olives, and chickpeas, plus more water
½ tsp onion powder
5 Cook for 2-3 minutes then add spinach, stirring to
¼ tsp smoked paprika
if needed to prevent sticking.
with salt and pepper.
7 Divide polenta equally across 2 plates. 8 Spoon chickpea mixture and warm marinara evenly
½ tsp garlic powder
incorporate and soften.
6 When spinach is bright green, turn off heat. Season
over the top. Serve.
Per serving: 430 calories, 6.9g fat, 78.9g carbs, 13.2g fiber, 15.1g sugars, 14.9g protein
dice
dash turmeric
DIRECTIONS: 1 Cook lentils if not using pre-cooked. 2 Meanwhile, prepare Cheddar Cheeze Sauce: In a
saucepan, whisk together all ingredients. Bring to a near boil over medium heat. Reduce heat to low. Continue to cook and stir until it thickens. Set aside.
3 Optional: Pulse cooked lentils in a food processor to
Slimming: Omit olives. Add 6-oz broccoli on the side plus a sprinkle of nutritional yeast.
Prep: Make ahead.
chew up slightly.
4 In a mixing bowl, stir together lentils, ketchup, mustard,
Worcestershire sauce, onion powder, and garlic powder.
5 Top tortillas with lentil mixture, cabbage, tomatoes, and
Cheddar Cheeze Sauce.
6 Roll up and serve. Per serving: 423 calories, 4.5g fat, 73.6g carbs, 23.4g fiber, 8.2g sugars, 26.3g protein Slimming: Serve everything over 2 baked potatoes instead of using tortillas. Prep: Make lentils and Cheeze Sauce ahead. Store separate. Assemble wraps before eating.
13
B A NGI N’ B OW LS
G ER MAN C HO C O L AT E CAK E SM O OTHIE
Serves 2 MEAL R Total Time: 5 min Active Time: 5 min
Serves 1 MEAL T Total Time: 3 min Active Time: 3 min
PREP: 2 cups cooked brown rice 2 cups kale
stem, chop
PREP:
¾ cup prepared chickpeas garlic powder
D I R ECT I ONS: 1 Optional: Preheat oven to 375°F. Line a baking
sheet with parchment paper. Spread chickpeas out and bake until crispy, about 10-20 minutes.
(soak)
1 tbsp pecans
3 tbsp sweet red chili sauce
Sriracha (optional)
1 date
2 tbsp coconut flakes
¼ cup vegan mayo (or yogurt)
1 tsp agave nectar or honey
freeze
1 tbsp cocoa powder
Bang Bang Sauce
1½ tsp fresh lime juice
1 banana
crush
DIRECTIONS: 1 Optional: Soak date in hot water for 10 minutes
or overnight.
2 Pour 1 cup COLD water into a blender. 3 Add date and blend until well combined. 4 Add banana and cocoa powder and blend until
2 Microwave or cook rice if not pre-cooked.
smooth and creamy, adding soy, almond, or coconut milk as necessary to achieve desired smoothie consistency.
3 Steam kale OR leave raw and chop well.
5 Pour into glass and top with coconut flakes and pecans.
4 In a large mixing bowl, combine cooked rice and kale. 5 Sprinkle generously with garlic powder and stir,
Per serving: 286 calories, 11.6g fat, 50.9g carbs, 8g fiber, 31.2g sugars, 4g protein
6 Divide equally among 2 bowls. 7 Spoon chickpeas evenly over the top.
Slimming: Omit coconut flakes and pecans. Add a drop or two of coconut extract (or use low-fat coconut flakes) and 1 cup strawberries on the side.
8 Prepare Bang Bang Sauce: In a small bowl, whisk
Prep: Freeze banana ahead. Make to order.
adding more garlic as desired.
together mayo, chili sauce, lime juice, agave, and Sriracha to taste.
9 Drizzle Bang Bang Sauce over the top and serve. Per serving: 410 calories, 2.4g fat, 81.5g carbs, 6.1g fiber, 14.1g sugars, 13.1g protein Slimming: Use low calorie mayo or yogurt. Prep: Make ahead. For best results, store sauce separate. Serve warm or cold.
14
