Breakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie

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1 Mon Tue Wed Thu Fri Sat Orange Immunity Booster Orange Smoothie Immunity Booster Sweet Smoothie Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Sweet Cherry Steel Cut Oats Breakfast Chickpea Waldorf Salad Sweet Potato & Black Bean Chickpea Salad Waldorf Salad Sweet Potato & Black Bean Creamy SaladEdamame & Mushroom Cream ofpasta Celery & Asparagus Soup Lunch Grapes & Almonds Grapes & Almonds Brown Rice Chips with Salsa Brown Rice Chips with Salsa Banana with Peanut Butter Banana with Peanut Butter Snack 1 Sweet Potato & Black Bean Chickpea Salad Waldorf Salad Cream of Celery & Asparagus Creamy Soup Edamame & Mushroom Powerhouse Pasta Veggie Burgers Powerhouse Veggie Burgers Dinner Brown Rice Chips with Salsa Brown Rice Chips with Salsa Chocolate Almond Butter Chocolate PuddingAlmond Butter Chocolate PuddingAlmond Butter Grapes Pudding & Almonds Snack 2

2 Vegan For 1 Program Fruits Vegetables Breakfast 1 Apple 2 1/2 Avocado 3 Banana 4 cups Grapes 1/2 Lemon 2 Navel Orange 1 bunch Asparagus 10 cups Baby Spinach 1 Carrot 8 stalks Celery 2 cups Cherry Tomatoes 7 Garlic 1 1/2 tsps Ginger 1/4 cup All Natural Peanut Butter 1/4 cup Almond Butter 0.3 cup Maple Syrup 1 cup Steel Cut Oats 1 cup Mushrooms 1 1/4 cups Parsley 1/2 cup Red Onion 1 Sweet Onion 2 Sweet Potato 1 Yellow Onion 1 Zucchini Boxed & Canned 1 can Black Beans 2 servings Brown Rice Macaroni 1 can Chickpeas 1 can Green Lentils 2 cups Organic Salsa Condiments & Oils 2 tbsps Apple Cider Vinegar 2 tbsps Coconut Oil 1 tbsp Dijon Mustard 1/4 cup Extra Virgin Olive Oil 1/4 cup Tahini 1/4 cup Tamari Seeds, Nuts & Spices 3/4 cup Almonds 1 tsp Black Pepper 3/4 tsp Cinnamon 1 tsp Cumin 1 tsp Garlic Powder 1 tbsp Ground Flax Seed 1 cup Hemp Seeds 2 tsps Onion Powder 1/2 tsp Paprika 2 1/2 tsps Sea Salt Sea Salt & Black Pepper 1 cup Sunflower Seeds

3 1 1/2 tsps Turmeric 1/2 cup Walnuts Baking Cold Frozen 0.9 cup Almond Flour 1/2 tsp Arrowroot Powder 2 2/3 tbsps Cocoa Powder 1 cup Pureed Pumpkin 2.4 cups Unsweetened Almond Milk 4 Brown Rice Tortillas 2 cups Frozen Cherries 1/2 cup Frozen Edamame 1/2 cup Frozen Peas Other 7.1 cups Water

4 Cream of Celery & Asparagus Soup #lunch #dinner #vegetarian #vegan #paleo #eggfree #glutenfree #nutfree #dairyfree #anticandida #elimination 10 ingredients 25 minutes 4 servings 1. Heat coconut oil in a large stock pot over medium heat. Add yellow onion and celery. Saute for 5 minutes or until veggies are slightly softened. Add minced garlic and saute for another minute. 2. Add water, sea salt and black pepper to the stock pot. Cover and bring to a boil then reduce to a simmer. Remove lid and set asparagus on top. Cover and let steam for 5 minutes or until bright green. 3. Add hemp seeds and baby spinach to your blender. Pour soup over top and puree. Ladle into bowls. Enjoy! No Hemp Use cashews. Seeds Add Some Set aside a few spears of asparagus, roast before serving and use as Crunch a garnish. 2 tbsps Coconut Oil 4 cups Water 1 tsp Sea Salt 1 Yellow Onion (chopped) 6 stalks Celery (chopped) 3 Garlic (cloves, minced) 1/2 tsp Black Pepper 1 bunch Asparagus (woody ends snapped off) 1/2 cup Hemp Seeds 4 cups Baby Spinach No Spinach Use kale, swiss chard or any leafy green.

5 Sweet Potato & Black Bean Salad #dinner #lunch #eggfree #nutfree #vegan #vegetarian #glutenfree #dairyfree #paleo 13 ingredients 25 minutes 4 servings 1. Preheat the oven to 400. Line a large baking sheet with parchment paper. 2. In a large mixing bowl, combine diced sweet potato, olive oil, cumin, cinnamon and paprika. Transfer to baking sheet and bake for 25 minutes. 3. Meanwhile, make your tahini dressing by whisking together tahini, lemon juice, minced garlic and almond milk. 4. In the mixing bowl, combine black beans, tomatoes, chopped parsley and sweet potato. Drizzle with your desired amount of dressing. Season with salt and pepper to taste. No Black Use lentils, chickpeas or quinoa instead. Beans No Tahini Use hummus instead. Storage Refrigerate in air-tight container up to 3-5 days. 2 Sweet Potato (diced into 1/2 inch cubes) 1 tbsp Extra Virgin Olive Oil 1 tsp Cumin 1/2 tsp Cinnamon 1/2 tsp Paprika 1/4 cup Tahini 1/2 Lemon (juiced) 2 Garlic (cloves, minced) 2 tbsps Unsweetened Almond Milk 1 can Black Beans (drained and rinsed) 2 cups Cherry Tomatoes (halved) 1 cup Parsley (chopped) Sea Salt & Black Pepper (to taste)

6 Chocolate Almond Butter Pudding #snack #vegan #vegetarian #paleo #glutenfree #dairyfree #dessert #eggfree 5 ingredients 5 minutes 3 servings 1. Combine all ingredients in a food processor or blender and blend until smooth and creamy. You may need to occasionally scrape down the sides. 2. Divide into small bowls, add your choice of toppings or enjoy as is! No Cocoa Use cacao powder instead. Powder 2 Avocado (peeled and pits removed) 1/4 cup Maple Syrup 1/2 cup Unsweetened Almond Milk 2 2/3 tbsps Cocoa Powder 1/4 cup Almond Butter No Almond Butter Optional Toppings Use peanut butter or any type of nut butter. Toasted coconut, hemp seeds, crushed nuts, coconut whipped cream or fresh fruit. More Fibre Add ground flax seeds before blending.

7 Creamy Edamame & Mushroom Pasta #lunch #dinner #vegan #vegetarian #eggfree #glutenfree #dairyfree 12 ingredients 25 minutes 2 servings 1. Bring a large pot of water to a boil and cook brown rice pasta as per the directions on the package. When finished cooking, strain and run under cold water immediately to prevent from overcooking. 2. Meanwhile, heat olive oil in a large skillet over medium heat. Add mushrooms and cook until soft. Set mushrooms aside. 3. In the same saucepan over medium heat, add almond milk, onion powder, garlic powder, arrowroot powder, almond flour and salt. Bring to a boil, whisking occasionally. 4. Reduce heat and let simmer for 15 minutes, stirring occasionally until the sauce becomes thicker. 5. Add mushrooms, peas, edamame and spinach. When sauce is simmering again and spinach has wilted, add pasta and stir until well coated. Divide into bowls and enjoy! Storage Best enjoyed immediately after cooking, but you can refrigerate in an air-tight container up to 3-4 days. Reheat in a skillet with a splash of almond milk. 2 servings Brown Rice Macaroni 1 tbsp Extra Virgin Olive Oil 1 cup Mushrooms (sliced) 2 tsps Onion Powder 1 tsp Garlic Powder 1/2 tsp Arrowroot Powder 2 tbsps Almond Flour 1 tsp Sea Salt 1/2 cup Frozen Peas 1/2 cup Frozen Edamame 1 cup Unsweetened Almond Milk 2 cups Baby Spinach (chopped) More Protein Serve with diced chicken breast, shrimp or add extra edamame. Likes it Spicy Add red pepper flakes.

8 Chickpea Waldorf Salad #lunch #vegetarian #vegan #eggfree #glutenfree #dairyfree #elimination 15 ingredients 15 minutes 4 servings 1. Prepare your dressing by combining your avocado, apple cider vinegar, mustard, olive oil, salt, pepper and water. in a blender or food processor. Blend until smooth. 2. Combine chickpeas, celery, apple, grapes, onion, parsley and walnuts in a large bowl. Stir in the dressing and toss until evenly coated. Serve over baby spinach. Enjoy! On-the-Go Turn it into a mason jar salad by layering the spinach in the bottom of the jar and the waldorf mix on top. Nut-Free Use sunflower seeds instead of walnuts. 1/2 Avocado (peeled and diced) 2 tbsps Apple Cider Vinegar 1 tbsp Dijon Mustard 1/2 tsp Sea Salt 1/2 tsp Black Pepper 2.9 tsps Water 1 tbsp Extra Virgin Olive Oil 1 can Chickpeas (drained and rinsed) 2 stalks Celery (chopped) 1 cup Grapes (halved) 1/4 cup Parsley 4 cups Baby Spinach 1 Apple (cored and diced) 1/2 cup Red Onion (finely diced) 1/2 cup Walnuts (chopped)

9 Banana with Peanut Butter #snack #eggfree #breakfast #vegan #vegetarian #glutenfree #dairyfree #lowfodmap 2 ingredients 5 minutes 2 servings 1. Spread peanut butter across banana slices. Happy snacking! 2 Banana (peeled and sliced) 1/4 cup All Natural Peanut Butter No Peanut Butter More Protein Use any nut or seed butter. Sprinkle with hemp seeds.

10 Brown Rice Chips with Salsa #snack #eggfree #nutfree #vegan #vegetarian #glutenfree #dairyfree #appetizer #lowfodmap #anticandida 2 ingredients 15 minutes 4 servings 1. Preheat oven to 415. Defrost brown rice tortillas and slice into 1/8's using a pizza cutter. Place on a baking sheet and bake for 6 minutes. 2. Remove chips from oven. Serve with salsa. Enjoy! 4 Brown Rice Tortillas 2 cups Organic Salsa Flavoured Chips Flavour your chips by brushing them with a bit of olive oil and spices before baking. Sea salt, cumin and chili powder all work great! Extra Mexican Flavour Squeeze a lime wedge over the chips after baking.

11 Orange Immunity Booster Smoothie #snack #breakfast #vegan #vegetarian #paleo #eggfree #smoothie #glutenfree #dairyfree #lowfodmap 9 ingredients 10 minutes 2 servings 1. Throw all ingredients into your blender and blend very well until creamy. Pour into glasses and enjoy! No Pureed Use steamed sweet potato instead. Pumpkin More Protein Add protein powder, hemp seeds or nut butter. No Maple Sweeten with raw honey or soaked dates instead. Syrup 1 cup Pureed Pumpkin 1 Banana (frozen) 1/2 tsp Turmeric 1/4 tsp Cinnamon 1 1/2 tsps Ginger 1 tbsp Ground Flax Seed 3/4 cup Unsweetened Almond Milk 2 Navel Orange (peeled and sectioned) 1 tbsp Maple Syrup

12 Powerhouse Veggie Burgers #dinner #lunch #eggfree #vegetarian #vegan #glutenfree #dairyfree #barbecue #anticandida 10 ingredients 1 hour 9 servings 1. Heat a large skillet over medium heat and add olive oil. Add the onion and saute until translucent. Add the garlic and saute for another minute. Add the carrot and zucchini and saute for 5 minutes or until softened. Remove from heat and set aside. 2. In a food processor combine lentils, sunflower seeds, turmeric and tamari. Blend until smooth and transfer to a large mixing bowl. 3. Transfer the cooked veggies to the mixing bowl and add your almond flour. Mix well with a spatula. 4. Preheat oven to 350 and line a baking sheet with parchment paper. 5. Divide the mixture into even patties and transfer onto the baking sheet. (Note: If the dough is too wet, you may need to adjust the amount of almond flour or let it sit in the fridge for minutes so it will firm up.) 6. Bake in the oven for 60 minutes, flipping halfway through. 7. Remove burgers from oven. Serve on a bed of greens or in a lettuce wrap with your burger toppings of choice. Enjoy! 1 tbsp Extra Virgin Olive Oil 1 Carrot (grated) 1 Zucchini (grated) 1 Sweet Onion (finely diced) 2 Garlic (cloves, minced) 1 can Green Lentils (drained and rinsed) 1 cup Sunflower Seeds 1 tsp Turmeric 1/4 cup Tamari 3/4 cup Almond Flour Skip the Oven Fry the patties in a skillet or grill them on the barbecue. Toppings Avocado, tomato, dijon mustard, goat cheese, feta cheese, sprouts, spinach, lettuce or pickles. Bun Alternatives Grilled eggplant slices, lettuce wraps, cauliflower steaks or portobello mushroom caps. Leftovers Store in the freezer in an airtight container. Defrost on the counter and place back in the oven to crisp up when ready to eat.

13 Sweet Cherry Steel Cut Oats #breakfast #vegetarian #vegan #eggfree #nutfree #glutenfree #dairyfree #lowfodmap 4 ingredients 20 minutes 4 servings 1. In a saucepan, combine your steel cut oats with the water. Bring to a boil. Reduce heat and let simmer for 10 to 20 minutes, depending on how crunchy you like your oats. 2. Defrost your cherries in the microwave. 40 to 60 seconds usually does the trick. 3. Spoon your cooked steel cut oats into bowl and top with 1/2 cup cherries. Sprinkle on 2 tbsp of hemp hearts per serving. Enjoy! 1 cup Steel Cut Oats 3 cups Water 1/2 cup Hemp Seeds 2 cups Frozen Cherries No Cherries Any fruit will work.

14 Grapes & Almonds #snack #dessert #eggfree #vegetarian #vegan #paleo #glutenfree #dairyfree #lowfodmap #elimination 2 ingredients 5 minutes 1 servings 1. Combine grapes and almonds together in a bowl. 2. Happy snacking! 1 cup Grapes 1/4 cup Almonds

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