DR SARA S PLANT-BASED MEAL PLAN. Sara Gottfried MD

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1 DR SARA S PLANT-BASED MEAL PLAN Sara Gottfried MD

I am diet agnostic. I believe in helping you reset your hormones with the way you eat, move, think, feel, and supplement regardless of whether you are vegan, Paleo, or somewhere in between.

2 I am diet agnostic. I believe in helping you reset your hormones with the way you eat, move, think, feel, and supplement regardless of whether you are vegan, Paleo, or somewhere in between. We understand and respect that some of you are strict vegans, while others choose to include fish or eggs. Some eat only anti-inflammatory meat, but want more ideas for boosting their vegetable consumption or want to reduce their carbon footprint. Food can be complicated. There are the moral, religious, ethical, and environmental considerations and that s before we layer in your specific food intolerances and preferences. Regardless of your food views, please know that we respect your way of eating, but admit it can be challenging because we try to maintain an appropriate protein-to-carb balance in the Detox. We can probably agree that many of the foods that support a healthy vegetarian or vegan food plan are composed of carbs. For those of you who are trying to lose weight, that presents several issues. First, you may find that eating more carbs prevents weight loss. Second, your gut may revolt in response to too many legumes, grains, nuts, and seeds. (That s part of the reason that the GAPs, Specific Carbohydrate, and FODMAPs diets have become more popular.) Then there s the question of soy. If you take a hundred nutritionists and ask them a simple question is so good for you or not you ll get a variety of answers. Some are adamant that you should avoid it, while others believe it s an important part of a balanced food plan. From my review of the scientific literature, I believe the answer is somewhere in the middle. Soy has a place in a healthy diet, but I do not advocate consuming refined soy products such as soymilk or fake soy meats. Overall, I ve found that participants who go through our programs end up eating more vegetables. At the same time, the choice of eating animal products is left to you. The point is this: Everyone can have a powerful, successful nutritional experience, regardless of your stand on animal consumption. I m super excited because I worked from my own experience with food and with my favorite nutritionist to create a plant-based meal plan for you all in one document: this one! Here, you ll find guidelines, suggestions, and tips everything you need to build on a meatless eating experience. COPYRIGHT 2014 GOTTFRIED INSTITUTE 1

3 Eat This! If you are not consuming animal products (including fish or eggs), you will need to be that much more thoughtful about your food choices in order to get sufficient protein, which is necessary to support your adrenal function and hasten repair. Here are my favorite plant-based foods: Quinoa. Did you know that quinoa is a seed that contains all of the essential amino acids, which makes it a complete protein? One-half cup of cooked quinoa contains eight grams of protein and nineteen grams of carbohydrates. If you need to lose weight, I recommend that you treat quinoa more like a side dish so that you don t consume too many carbs in a day. Dr. Sara s Tip Your goal is 25 to 49 net carbs per day (total carbs less fiber). For example, ½ cup of quinoa contains 17 net carbs, so be sure to limit your carbohydrates if weight loss is your goal. Legumes. Lentils, black beans, white kidney beans, and chickpeas are good choices because they are higher in protein and lower in starch compared to kidney or navy beans. Beans can be used in a variety of ways: patties, soups, dips, sauces, and salads, to name a few. Dr. Sara s Tip Buy organic legumes in their dried state. Soak and cook them for an amazing taste experience. If you buy canned beans, I prefer Eden Organic because they are cooked unsalted, which makes them much more digestible. Plus, Eden Organic does not use BPA in their lining. Soy. Wherever possible, you want to avoid overprocessed soy products. Organic, non-gmo, fermented soy is the best way to access soy s health benefits. This includes tempeh, tofu, miso and tamari/shoyu. Tofu should be pressed to get rid of excess water and tempeh should be steamed before using. There are many different ways to use tofu and tempeh as a delicious protein. Nuts. A quarter cup of nuts has about eight grams of protein (the same as one egg). They also pack a punch of good fat along with protein. As with other starchy foods, eat them in moderation, as some people gain weight or have weight loss resistance when they consume too many nuts. Protein Powder. My shake is a plant-based, vegan protein. Hemp and pea protein are two other options. COPYRIGHT 2014 GOTTFRIED INSTITUTE 2

4 Plant-Based Food Portion Protein Lentils 1 cup cooked 18 g Tofu 1 cup 17 g Black Beans 1 cup cooked 15 g Quinoa 1 cup cooked 8 g Pistachios 1 oz 6 g Brussels Sprouts 1 cup cooked 4 g COPYRIGHT 2014 GOTTFRIED INSTITUTE 3

5 Here s what a daily plant-based meal plan might look like: Day 1 Breakfast Wake and Shake! 2 scoops of shake powder, 1 scoop of fiber, 2 T soaked chia. Add 1 cup of frozen kale and frozen ice cubes of coconut milk Lunch 6 oz of cooked veggies, 4 oz of baked tofu/tempeh, ½ avocado Dinner Lentil burger with avocado, greens, tomato, onion, and sprouts, served on a roasted portobello mushroom Day 2 Breakfast Shake of choice Lunch Tofu Scramble with greens Dinner Slow cooker sweet potato chili Day 3 Breakfast Shake of choice Lunch Edamame humus with veggies Dinner Lentil veggie soup Day 4 Breakfast Shake of choice Lunch 3 cups salad greens and shredded raw veggies with 4 ounces baked tofu/tempeh cubes, drizzled with an olive oil and lemon dressing Dinner Black bean soup with veggies Day 5 Breakfast Shake of choice Lunch Hemp and pumpkin seed burger Dinner Vegan salad for two COPYRIGHT 2014 GOTTFRIED INSTITUTE 4

6 Recipes Tofu Scramble with Greens 1 tbsp. olive oil 1 cup onion, diced 1 clove garlic, minced 2 cups diced vegetables (I like zucchini and red bell peppers when in season, but use whatever you like or have on hand) 1 pound organic extra firm tofu 2 tbsp. tahini 1 tbsp. tamari or Braggs Liquid Aminos 1 tbsp. Dijon mustard ½ tsp turmeric ¼ cup nutritional yeast 3 cups baby spinach Black pepper to taste 1. In a large skillet (or wok) over medium heat, warm olive oil. Add onion and sauté until it s soft and cooked through. 2. Add garlic and cook, taking care not to burn! 3. Add vegetables of choice and cook till they are tender. 4. While the vegetables are cooking, crumble the tofu with your hands so it s thoroughly broken up. 5. Whisk together tahini, tamari, mustard and turmeric. 6. Add the tofu to the skillet, along with the tahini mixture. Mix together thoroughly and cook until tofu is warmed thoroughly. Add the nutritional yeast and mix in well. 7. Add spinach and cook until it s just wilted. Tempeh and tofu are high in protein and made from whole soybeans. They have a meaty texture and easily absorb flavors. Also, marinating, baking or grilling tempeh and tofu develops bold flavors that can hold their own when accompanied by veggies or a salad. COPYRIGHT 2014 GOTTFRIED INSTITUTE 5

Baked Tempeh 1 pound tempeh 1 cup lemon juice (with a drop or two of stevia, if you want) 1 cup tamari 2 tbsp. brown rice vinegar ¼ cup extra virgin olive oil 1 tsp.

7 Baked Tempeh 1 pound tempeh 1 cup lemon juice (with a drop or two of stevia, if you want) 1 cup tamari 2 tbsp. brown rice vinegar ¼ cup extra virgin olive oil 1 tsp. hot red pepper or Tabasco sauce 2 garlic cloves, minced 1. Cut the tempeh into 1-inch cubes. 2. Place in a steamer over boiling water for 10 minutes. 3. Prepare the marinade by whisking all the ingredients together in a medium bowl. 4. Add the tempeh, toss to coat, and marinate for at least one-half hour. 5. Preheat over to Arrange tempeh cubes in a shallow baking dish in a single layer. Pour enough of the marinade to cover halfway. 7. Bake for minutes, or until most of the marinade has been absorbed and the tempeh is golden. Baked Seasoned Tofu 2 pounds firm or extra firm organic, non-gmo tofu (not silken) 1 tbsp. grated fresh ginger ¼ cup Braggs Liquid Aminos 1 tbsp. chickpea or mellow white miso 1 garlic clove minced 1 tbsp. toasted sesame seed oil 1/3 cup fresh lemon juice COPYRIGHT 2014 GOTTFRIED INSTITUTE 6

1. Wrap tofu in a clean dishtowel and place something heavy on it to release the excess water. (I use a cutting board or cooking sheet pan and place a full fruit bowl on top.

8 1. Wrap tofu in a clean dishtowel and place something heavy on it to release the excess water. (I use a cutting board or cooking sheet pan and place a full fruit bowl on top. Any weighted object will do!) Don t skip this step because it allows your marinade or sauce to infuse properly! 2. Slice tofu into cubes. 3. In shallow baking dish, combine all other ingredients plus 2 tbsp. water 4. Bake minutes, or until most of the marinade has been absorbed and the tofu is golden. Dr. Sara s Tip You can freeze tofu and then defrost it before you use it. Freezing gives tofu a distinct sponge-like texture, making it even more absorbable. Edamame Hummus (a fun change from chick pea hummus) 2 cups organic, non-gmo edamame, shelled and cooked according to package directions 1 tbsp. fresh lemon juice ¼ cup olive oil 2 tsp garlic, chopped, Handful of parsley Salt to taste 1. Purée edamame, lemon juice, garlic, parsley and salt in food processor for 30 seconds until almost smooth, scraping sides of the processor bowl. 2. Taste and bump up any flavors you might want. 3. Cover and refrigerate until ready to serve. COPYRIGHT 2014 GOTTFRIED INSTITUTE 7

9 Lentil Soup 1 tbsp. olive oil 2 onions, finely chopped 2 celery ribs, finely chopped 2 carrots, finely chopped 2 garlic cloves, crushed 1-2 tsp. curry powder 5 ounces (150g) red lentils 1 quart vegetable stock 1 cup tomato or vegetable juice Salt and freshly ground black pepper 1. Heat oil in a large pan over medium heat. 2. Add onions, celery, and carrots. Cook for five minutes or until the onions are soft and translucent, stirring frequently. 3. Add garlic and curry powder and cook for another minute. 4. Add lentils, stock, and tomato juice. 5. Bring to a boil, then lower heat, cover, and simmer for 25 minutes or until the vegetables are tender. Season to taste with salt and pepper. COPYRIGHT 2014 GOTTFRIED INSTITUTE 8

Slow Cooker Sweet Potato Chili 1 tbsp. olive oil 1 medium yellow onion, chopped 1 medium red bell pepper, seeded and chopped 1 large garlic clove, minced 1 tbsp.

10 Slow Cooker Sweet Potato Chili 1 tbsp. olive oil 1 medium yellow onion, chopped 1 medium red bell pepper, seeded and chopped 1 large garlic clove, minced 1 tbsp. chili powder (or more to taste) 1½ pounds sweet potatoes, peeled and cut into half-inch chunks 14.5-ounce can crushed tomatoes 15.5-ounce can dark red kidney beans, drained and rinsed 1½ cups water 1 tbsp. minced canned chipotle chili peppers in adobo sauce (or to taste) Sea salt 1. Heat the oil in a large skillet over medium heat. 2. Add the onion, bell pepper and garlic. Cover and cook until softened, about 5 minutes. 3. Stir in the chili powder and cook for 30 seconds. Add the sweet potatoes and stir to coat with the spices. 4. Transfer the mixture to a four to six quart slow cooker. Add the tomatoes, beans and water. Season with salt, cover, and cook on low for six to eight hours. 5. When ready to serve, stir the chipotles into the chili. Taste and adjust seasonings. COPYRIGHT 2014 GOTTFRIED INSTITUTE 9

NYC Candle Café Restaurant s Lentil Burger ½ cup water ½ cup lentils, rinsed and drained 1 cup brown rice 2 garlic cloves, chopped 1 medium red onion, chopped 2 red bell peppers, seeded, deveined,

11 NYC Candle Café Restaurant s Lentil Burger ½ cup water ½ cup lentils, rinsed and drained 1 cup brown rice 2 garlic cloves, chopped 1 medium red onion, chopped 2 red bell peppers, seeded, deveined, and diced 1 tsp. sea salt 1 tsp. chili powder Garbanzo bean flour 1. In a medium saucepan, bring 1½ cups of water to a boil. 2. Add the lentils, reduce the heat, and cook until beans are softened, about 15 minutes. Drain and set aside. 3. In another medium saucepan, bring two cups of water to a boil. Add rice. Reduce heat, cover, and simmer until rice is just tender, about 40 minutes. Drain and set aside. 4. In a sauté pan, sauté the garlic, onion, and peppers until lightly browned. 5. In a large bowl, combine lentils, rice, and vegetables. Add salt and chili powder and mix well. 6. Form into burger-sized patties and place on a parchment lined baking sheet or press into a loaf pan. (If needed, add a bit of garbanzo bean flour to hold the mixture together). 7. Bake burgers until slightly firm (about 15 minutes), or bake in a loaf tin for about 25 minutes. Dr. Sara s Tip I like to bake or grill a Portobello mushroom along side and serve the patties on top. COPYRIGHT 2014 GOTTFRIED INSTITUTE 10

Hemp & Pumpkin Seed Veggie Patties Forget those frozen yucky veggie burgers from the store. Serve up these savory, nutrient-packed ones instead! 1 tbsp.

12 Hemp & Pumpkin Seed Veggie Patties Forget those frozen yucky veggie burgers from the store. Serve up these savory, nutrient-packed ones instead! 1 tbsp. extra-virgin olive oil ½ medium cauliflower head, cored and chopped small (about 3 cups chopped) 2 large carrots, peeled and chopped (about 11/3 cups chopped) 1 cup chopped mushrooms 1 large celery stalk, peeled and chopped (½ - ¾ cup chopped) ½ medium yellow onion, chopped (about ½ cup chopped) 2 garlic cloves, finely chopped ¼ cup raw pumpkin seeds ¼ cup raw hemp seeds 2 tablespoons ground flaxseed 1 tsp. ground cumin ½ tsp. sea salt ¼ tsp. black pepper 1 large egg (or flax egg see note below) 1. Heat olive oil in a large skillet over medium heat. 2. Add cauliflower, carrots, mushrooms, celery, onion, and garlic. Cook, stirring occasionally, until the vegetables are crisp-tender and fragrant (about 8-10 minutes). Remove from heat and set aside to cool for minutes. 3. Combine pumpkin seeds, hemp seeds, flaxseed, cumin, sea salt, and pepper in a food processor fitted with the steel blade. Process until finely ground, about 25 seconds. 4. Add partially cooled vegetables. Pulse five times, one second each. Scrape sides of bowl with a rubber spatula. Pulse again five times, one second each. Scrape again. Add the egg (or flax egg see note below) and process just until combined. The mixture should be thick and moist and you want to see vegetable specks in the mixture. Do not process to a paste. 5. Divide the mixture into six equal portions and form patties about ½-inch thick. (Don t worry if the burgers are moist at this point). Place the patties on a parchment lined baking sheet. Freeze or refrigerate the burgers while you preheat the oven to 400 F. 6. When the oven is preheated, place the pan in the oven and bake the burgers for 15 minutes. Remove from the oven, carefully flip the burgers over, and continue baking for 15 minutes. Allow to rest for five minutes before serving. Enjoy with desired detox approved toppings. For egg-free: Whisk together 1 tbsp. of ground flaxseed with water and let soak for a bit. COPYRIGHT 2014 GOTTFRIED INSTITUTE 11

Black Bean Soup 1 pound dried black beans (about 2½ cups), rinsed 2 medium onions, chopped 1 large red bell pepper, seeded and chopped 4 cloves garlic, finely chopped 1 tbsp. ground cumin 1 tsp.

13 Black Bean Soup 1 pound dried black beans (about 2½ cups), rinsed 2 medium onions, chopped 1 large red bell pepper, seeded and chopped 4 cloves garlic, finely chopped 1 tbsp. ground cumin 1 tsp. ground chipotle pepper 2 tbsp. chopped fresh cilantro 2 tbsp. nutritional yeast 1 tbsp. fresh lime juice ½ ripe avocado, chopped 1. Soak beans overnight or 6 to 8 hours prior to cooking. Drain and rinse. (If using canned beans, use Eden Organic brand). 2. In a large pot, bring ½ cup water to a simmer over medium-high heat. Add onions, bell pepper and garlic and cook, stirring frequently until onions are translucent and are starting to brown (about 10 minutes). 3. Add cumin and chipotle and cook 1 minute, stirring regularly. 4. Add drained beans and 10 cups water. Bring soup to a boil, then lower to a simmer and cook, uncovered, for 1½-2 hours or until beans are tender. 5. Remove 4 cups soup and carefully purée in a blender. Return purée to pot and stir in cilantro, nutritional yeast and lime juice. Garnish with avocado. COPYRIGHT 2014 GOTTFRIED INSTITUTE 12

Big Vegan Salad (adapted from www.sheglows.

14 Big Vegan Salad (adapted from blog) 1 large sweet potato, chopped into ¾-inch cubes 15-ounce can of chickpeas, drained and rinsed (about 1½ cups) 1 cup uncooked quinoa Vegetable of choice, shredded 2 handfuls of greens for the base (optional) Hummus Sliced avocado 1. Preheat oven to 400 F and line two large baking sheets with parchment paper. 2. Spread out the chopped sweet potato on one sheet. Drizzle with one-half tablespoon of oil and toss the potatoes until coated. Sprinkle with fine grain sea salt. 3. For the roasted chickpeas: Drain and rinse the chickpeas and place on a large tea towel. Pat until completely dry. Discard any skins that fall off. Transfer the chickpeas to a baking sheet and drizzle with one-half teaspoon of oil. Rub with your hands until lightly coated. Generously sprinkle with fine grain sea salt and your favorite spices. (I like garlic powder, chili powder, cumin, cayenne, and salt. Roasting chickpeas is a game changer trust me!). Toss gently to combine. 4. Place sweet potato and chickpeas into preheated oven. Roast for 15 minutes, then remove. Flip the sweet potatoes and gently roll around the chickpeas. Place back in the oven for another 15 minutes, watching closely during the last five minutes. Remove when chickpeas are golden and sweet potatoes are lightly browned on the bottom and fork tender. 5. In a fine mesh sieve, rinse quinoa and place in a medium pot. Add 1½ cups water and stir. Bring mixture to a low boil, reduce heat to low/medium and cover with lid. Simmer, covered, for minutes (check after 13 minutes), until all of the water is absorbed and quinoa is fluffy. Remove from heat and leave the lid on to steam for another 5-10 minutes (or longer if needed). Fluff with fork. Add a couple handfuls of greens into a large shallow bowl. Add cooled roasted veggies and chickpeas followed by the sliced avocado, hummus, and shredded veggies. Enjoy with a friend. COPYRIGHT 2014 GOTTFRIED INSTITUTE 13

Shake Recipe Variations Chocolate Green Milkshake 2 scoops chocolate shake powder 2 scoops fiber blend 1/3 cup frozen blueberries 2 handfuls chopped kale or spinach 1 tbsp.

15 Shake Recipe Variations Chocolate Green Milkshake 2 scoops chocolate shake powder 2 scoops fiber blend 1/3 cup frozen blueberries 2 handfuls chopped kale or spinach 1 tbsp. cacao nibs Filtered water or coconut milk to desired taste/consistency Handful of ice cubes Tropical Smoothie 2 scoops Dr. Sara s Hormone Balancing Shake Powder (or other non dairy/non gluten brand) ½ cup of frozen kiwi Handful of mint Handful of spinach ¼ cup coconut milk (fresh, if you happen to be somewhere tropical) Filtered water Stevia to taste Tiny umbrella (optional) COPYRIGHT 2014 GOTTFRIED INSTITUTE 14

cinnamon, cayenne, and turmeric 4 brazil nuts 1 tbsp. ground flaxseed 3 ice cubes Filtered water or coconut water. (Add as much as you need to get the consistency you like.

16 Dr. Sara s Shake What Your Mamma Gave You Smoothie 2 scoops Dr. Sara s Hormone Balancing Shake Powder (or other non dairy/non gluten brand) 1 large bunch (4 heaping handfuls) organic kale/spinach/romaine 1 cup parsley Juice of one meyer or regular lemon Dash of cinnamon, cayenne, and turmeric 4 brazil nuts 1 tbsp. ground flaxseed 3 ice cubes Filtered water or coconut water. (Add as much as you need to get the consistency you like. I like mine thick and creamy, so I don t add as much liquid). Stevia to taste for Shakes Place all ingredients in blender, Vitamix, Cuisinart, or Nutribullet and blend to desired consistency. About Dr. Sara Dr. Sara Gottfried, M.D. teaches women how to balance their hormones naturally so they can rock their mission. She is a Harvard-educated physician, speaker and New York Times bestselling author of The Hormone Cure (check out the new paperback from Simon & Schuster, 2014). She is board-certified in Obstetrics and Gynecology, and is regularly featured in magazines such as Cosmopolitan, Glamour, Redbook, O Magazine, and Yoga Journal. Known for effortlessly blending the seriousness of women s health with playfulness and humor, Dr. Sara s mission is to help women lose weight, feel great, and be vital from their cells to their soul. Work with her online by joining her semi-annual detox for 21 days! Learn more at COPYRIGHT 2014 GOTTFRIED INSTITUTE 15

17 Medical Disclaimer Information provided in this document is for informational purposes only. The information is a result of years of practice and experience by Sara Gottfried, MD. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging. Do not use the information provided in this document for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this document. Information provided in this document and the use of any products or services related to this document by you DOES NOT create a doctor-patient relationship between you and Sara Gottfried, MD. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. COPYRIGHT 2014 GOTTFRIED INSTITUTE 16

DR SARA S SHAKE GUIDE DR. SARA GOTTFRIED, M.D.

DR SARA S SHAKE GUIDE DR. SARA GOTTFRIED, M.D. It all begins with beautiful, nourishing ingredients The 12 recipes in this guide are just a starting point to help get your creative juices flowing. There