Ry's Meal Plan. The New School Kitchen Created by The New School Kitchen

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1 Ry's Meal Plan Created by

2 Tue Wed Thu Fri Sat Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3

3 Ry's Meal Plan 51 items Fruits 2 Banana 1 cup Blueberries 2 Lime Breakfast 1/3 cup Maple Syrup Seeds, Nuts & Spices 1/2 tsp Black Pepper 1/2 tsp Cayenne Pepper 1 tsp Cinnamon 1 tbsp Cumin 1 tsp Dried Basil 1/8 tsp Garlic Powder 1 tbsp Ground Flax Seed 1 tbsp Hemp Seeds 1 tsp Paprika 2 tsps Sea Salt Sea Salt & Black Pepper 1/2 cup Sliced Almonds Vegetables 6 cups Broccoli 1 Carrot 2 stalks Celery 1/4 cup Fresh Dill 6 Garlic 8 cups Green Beans 6 cups Green Cabbage 4 cups Kale Leaves 3 Parsnip 1/2 cup Red Onion 1 Yellow Onion Boxed & Canned 6 cups Black Beans 1 cup Corn 3 cups Diced Tomatoes 1 1/4 cups Organic Coconut Milk Baking 1 cup All Purpose Gluten Free Flour 1 cup Almond Flour 1 tbsp Baking Powder 1 tsp Baking Soda 1/4 cup Coconut Flour 1 1/4 cups Cornmeal 2 tbsps Oat Flour 1/2 tsp Tapioca Flour Bread, Fish, Meat & Cheese 4 lbs Chicken Thighs 8 ozs Salmon Fillet Condiments & Oils Cold Other 2 tbsps Apple Cider Vinegar 1/3 cup Avocado Oil 1 tbsp Coconut Oil 1/3 cup Dijon Mustard 1/2 cup Extra Virgin Olive Oil 1 1/2 tsps Miso Paste 1/4 cup Thai Red Curry Paste 3 Egg 1 1/8 cups Unsweetened Almond Milk 3 cups Water

4 Slow Cooker Black Bean Soup 11 ingredients 4 hours 6 servings Combine all ingredients together in your slow cooker. Cook on high for 4 hours, or on low for 6 hours. Pour approximately half the soup into a blender (or use an immersion blender) and blend into a smooth puree. Be sure to leave a spot for the steam to escape. Add the pureed soup back into the slow cooker and mix everything well. Ladle into bowls, top with desired toppings and enjoy! 2 tbsps Extra Virgin Olive Oil 1 Yellow Onion (finely diced) 2 stalks Celery (diced) 1 Carrot (large, chopped) 6 Garlic (cloves, minced) 1 tbsp Cumin Toppings Stove Top Cilantro, avocado, sour cream, yogurt, cheese, salsa and/or tortilla chips. If you don't have a slow cooker, or if you need to increase the servings above 6 and your slow cooker is too small, make it on the stove top in a large stock pot instead. Add all ingredients to the pot and bring to a boil. Once boiling, reduce to a simmer. Cover and let simmer on low for an hour before blending. 1/2 tsp Cayenne Pepper 6 cups Black Beans (cooked, drained and rinsed) 3 cups Diced Tomatoes 2 cups Water 2 Lime (juiced)

5 Vegan Corn Bread 7 ingredients 30 minutes 9 servings 4. Preheat oven to 400F and line a baking pan with parchment paper. In a mixing bowl, mix the cornmeal, all-purpose flour, baking powder and salt until thoroughly combined. Add in the almond milk and olive oil, and stir until just combined. Make sure not to over mix it. Add corn and stir until just combined. Transfer mixture to the baking pan. Bake for 20 minutes or until a toothpick comes out clean. Let cool before serving. Enjoy! 1 1/4 cups Cornmeal 1 cup All Purpose Gluten-Free Flour 1 tbsp Baking Powder 3/4 tsp Sea Salt 1 cup Unsweetened Almond Milk 1/4 cup Extra Virgin Olive Oil 1 cup Corn (fresh, frozen or canned) Baking Pan Size Serve it With No Almond Milk No Olive Oil Use an 8 x 8 inch pan for 9 servings. If scaling the recipe up or down, adjust your pan size accordingly. Our Bison Pumpkin Chili, Roasted Red Pepper & Tomato Lentil Soup, Slow Cooker Vegan Chili, or Slow Cooker BBQ Pulled Pork recipe. Use any type of milk instead. Use butter or coconut oil instead.

6 NSK Red Thai Coconut Curry Chicken 5 ingredients 20 minutes 6 servings Preheat your oven to 400 degrees F. Rub the chicken thighs with half of the Thai red curry paste. Heat the coconut oil in a cast iron or oven safe skillet on the stovetop over medium heat. Saute the red onions in the remaining Thai red curry paste for about 3 to 5 minutes. Add the chicken thighs to the skillet and sear for 3 minutes per side. Add the coconut milk and bring it to a simmer. Once the coconut milk is simmering, transfer the skillet to the oven and bake for 15 minutes. Remove from the oven, divide the chicken onto plates and enjoy! 2 lbs Chicken Thighs (organic, skinless, boneless) 1/4 cup Thai Red Curry Paste (divided) 1 tbsp Coconut Oil 1/2 cup Red Onion (finely diced) 1 1/4 cups Organic Coconut Milk (canned, full fat) Optional Garnishes Serve it With Add Veggies Prep Ahead Sea salt, pepper, lime juice and/or chopped cilantro. Rice, quinoa or cauliflower rice. Serve it with wilted kale, roasted asparagus or green peas. *Dice onion.

7 Roasted Broccoli with Almonds 4 ingredients 20 minutes 4 servings Preheat oven to 350 degrees F and line a baking sheet with parchment paper. Toss broccoli florets with avocado oil, and lay in a single layer across the baking sheet. Roast for 10 minutes. Remove from the oven and toss the broccoli florets, adding in the almonds, sea salt, and pepper. Return to the oven and roast for 10 more minutes, or until tender. Enjoy! 6 cups Broccoli (chopped into florets) 2 tbsps Avocado Oil 1/2 cup Sliced Almonds Sea Salt & Black Pepper (to taste) No Avocado Oil Nut-Free Serve it With Use olive oil or coconut oil instead. Swap out the almonds for pumpkin seeds. Our Everything Bagel Seasoned Chicken or Grilled Bruschetta Chicken.

8 NSK One Pan Salmon, Kale & Cabbage 8 ingredients 20 minutes 2 servings Preheat oven to 450F and line a baking pan with foil. Add cabbage and kale to the baking pan and toss with 1/3 of the avocado oil. Bake for 6 minutes. Remove from oven and stir. Pat the salmon fillets dry and season with salt and pepper. Lay the salmon over the cabbage and kale. Bake together for 10 minutes, or until salmon is cooked through. Meanwhile, add the remaining avocado oil, dill, vinegar, mustard, salt and pepper to a small mason jar. Cover with the lid and shake before serving. Divide salmon, cabbage and kale onto plates. Drizzle with your desired amount of dressing. Enjoy! 6 cups Green Cabbage (roughly chopped) 4 cups Kale Leaves (roughly chopped) 3 tbsps Avocado Oil 8 ozs Salmon Fillet Sea Salt & Black Pepper (to taste) 1/4 cup Fresh Dill (finely chopped) 2 tbsps Apple Cider Vinegar 1 tsp Dijon Mustard No Avocado Oil No Apple Cider Vinegar Leftovers Prep Ahead Use olive oil instead. Use lemon juice instead. Keep covered in the fridge up to two days. *Chop cabbage. *Roughly chop kale. *Finely chop dill.

9 Mashed Parsnip with Vegan Miso Gravy 8 ingredients 15 minutes 2 servings 4. Set parsnip in a steamer over boiling water and cover. Steam for about 8 minutes, or until tender. Drain and transfer to a bowl. Add almond milk and mash with a fork until smooth and combined. Set aside. Meanwhile, set a saucepan over medium-high heat. Add water, miso paste, oat flour, garlic powder and salt. Whisk to combine and remove any lumps. Bring to a simmer and add tapioca flour while continuing to whisk. Let simmer for at least 5 to 10 minutes, then remove from heat. The gravy will thicken as it cools. Divide mashed parsnip and pour desired amount of gravy overtop. Enjoy! 3 Parsnip (stems removed, peeled, roughly chopped) 2 tbsps Unsweetened Almond Milk 1 cup Water 1 1/2 tsps Miso Paste 2 tbsps Oat Flour 1/8 tsp Garlic Powder 1/4 tsp Sea Salt 1/2 tsp Tapioca Flour Serve it With Leftovers No Parsnip No Oat Flour No Tapioca Flour Our Slow Cooker Rotisserie Chicken, Savoury Roasted Chickpeas, Olive Pesto Pork Chops, Ginger Beef Stir Fry, or our Herbed Pork Roast recipes. Refrigerate in an airtight container (with or without gravy) up to 3 days, or freeze the mashed parsnip and gravy in separate containers. Use cauliflower, celery root, squash or potatoes instead. Use all-purpose flour instead. Use arrowroot or cornstarch instead.

10 Slow Cooker Maple Mustard Chicken 10 ingredients 4 hours 4 servings Place chicken thighs in the slow cooker. Add in maple syrup, dijon mustard, dried basil, paprika, sea salt and black pepper. Use a spatula to toss well until chicken is coated. Cook on low for 6-8 hours, or on high for 4 hours. Right before eating, place the green beans in a pot and cover with water. Bring to a boil and then reduce to a simmer. Let beans simmer for 3-4 minutes, or just until soft. Drain the water off, then toss in olive oil, sea salt and black pepper to taste. Divide green beans between plates and top with maple mustard chicken. Enjoy! 2 lbs Chicken Thighs (skinless, boneless) 2 tbsps Maple Syrup 1/3 cup Dijon Mustard 1 tsp Dried Basil 1 tsp Paprika 1/2 tsp Sea Salt 1/2 tsp Black Pepper No Chicken Thighs Save Time More Carbs Use chicken breast or drumsticks instead. Combine the chicken and marinade in a large zip lock baggie ahead of time. Shake well to mix and store in the fridge for up to 24 hours or freeze. Serve with rice, sweet potato or quinoa. 8 cups Green Beans (washed and trimmed) 1 tbsp Extra Virgin Olive Oil Sea Salt & Black Pepper (to taste)

11 Blueberry Banana Bread 12 ingredients 1 hour 10 servings 4. Preheat oven to 350. Combine the dry ingredients in a mixing bowl and mix well. In a separate mixing bowl, mash the bananas with a fork until a creamy consistency forms. Add in the oil, eggs and maple syrup and mix well. Pour the dry ingredients in with the wet ingredients and mix well. Gently fold in your fresh or frozen blueberries with a spatula. Distribute the blueberries evenly throughout the batter, but be careful not to over mix as this will break the berries and cause your bread to turn purple. (It will still taste just as good but may not look as pretty!) Line a loaf pan with parchment paper and pour in the batter. Bake in oven for minutes. Test if it is cooked through by sticking a toothpick in the middle. If it comes out clean, the bread is done. When fully cooked, lift the parchment paper out of the pan and let cool before slicing. Enjoy! 1 cup Almond Flour 1/4 cup Coconut Flour 1 tsp Baking Soda 1/2 tsp Sea Salt 1 tsp Cinnamon 1 tbsp Ground Flax Seed 1 tbsp Hemp Seeds 2 Banana (mashed) 2 tbsps Extra Virgin Olive Oil 3 Egg (whisked) 1/4 cup Maple Syrup 1 cup Blueberries Make it Portable These can easily be made into muffins by baking in a muffin tin instead of a loaf pan.

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