Curried Pumpkin Lentil Soup serves 2. Fall Parfait serves 1
|
|
- Sarah Fitzgerald
- 5 years ago
- Views:
Transcription
1 Meal Mentor
2 Curried Pumpkin Lentil Soup serves 2 1 small onion diced 2 garlic cloves minced 3 cups water (or veg broth) ½ cup dry red lentils uncooked 1 apple diced 1 cup pure pumpkin canned 1 tbsp mild curry powder 1 tsp ground cinnamon 1 tsp garam masala cayenne pepper (optional) 1. Line a pot with a thin layer of water. 2. Add onions and cook over med-high heat for 2 minutes. 3. Add garlic, then continue to cook until onions are translucent and all of the water has been absorbed. 4. Add water or broth, lentils and apple and bring to a boil. 5. Once boiling, cover and reduce heat to medium. 6. Continue to cook until lentils are orange and soft, about 7-15 minutes. 7. Stir in pumpkin and spices. 8. Reduce heat to low and cook another 5 minutes, stirring to incorporate all ingredients. 9. Add salt, pepper and cayenne pepper to taste. Fall Parfait 6 oz plain vegan yogurt ½ cup pure pumpkin canned ¼ cup dry rolled oats uncooked 2 tsp pure maple syrup (or agave nectar) ¼ tsp ground cinnamon 1. Alternate layers of vegan yogurt, pumpkin, rolled oats, and maple syrup. 2. Sprinkle top with ground cinnamon Per serving: 284 calories, 1.7g fat, 61.2g carbs, 6.9g fiber, 39.2g sugars, 11.1g protein Add-on: Add more oats or fruit. Prep: Make to order, or risk soggy oats. Per serving: 298 calories, 1.5g fat, 60.2 carbs, 23g fiber, 16.9g sugars, 15.2g protein Add-on: Add side salad. Pumpkin Book 1
3 Harvest Salad serves 2 1 recipe Spiced Chickpeas 2 cups cauliflower florets 1 cup red cabbage shredded 2 cups kale de-stem & chopped 1 carrot shredded ½ cup sugar snap peas sliced Pumpkin Vinaigrette 2 tbsp apple cider vinegar 5-6 tbsp water 1 garlic clove minced onion powder 6 tbsp pure pumpkin 1 tsp ground cinnamon ½ tsp ground nutmeg ground ginger To make Vinaigrette: Whisk all ingredients until combined. Adjust seasonings as desired. 1. Add cauliflower to a food processor and process until the texture of rice. 2. Transfer to a bowl and combine with cabbage, kale, carrots & snap peas. 3. Toss with Pumpkin Vinaigrette and top with Spiced Chickpeas. Spiced Chickpeas 15 oz can chickpeas drained & rinsed 1 tsp ground cinnamon ½ tsp ground nutmeg ½ tsp ground ginger ½ tsp allspice 1 tbsp agave nectar 1 tbsp raw sugar (optional) 1. Preheat oven to 375F. 2. Line baking sheet with parchment and set aside. 3. In a bowl, combine all of the ingredients and mix until evenly coated. 4. Using a slotted spoon, transfer chickpeas to baking sheet. 5. Bake for minutes or until chickpeas are crispy. 6. Allow to cool before using. Per serving: 404 calories, 2.5g fat, 77.2g carb, 17.8g fiber, 21.3g sugar, 18.3g protein *adapted from Veg Life Add-on: Add a side sweet potato. Store components separately. Pumpkin Book 2
4 Pumpkin Chili serves 2 1 small onion diced 4 garlic cloves minced 1 tbsp chili powder 1 tsp ground cumin ½ cup veg broth ½ cup pure pumpkin canned ¼ cup diced green chilies canned 2 tbsp tomato paste 15 oz can kidney beans drained & rinsed 1. Line a skillet with a thin layer of water. 2. Sauté onions and garlic until onions are translucent, about 2-3 minutes. 3. Add chili powder and cumin, stirring to coat onions, and continue to cook until all liquid has cooked off. 4. Add broth, pumpkin, green chilies and tomato paste, stirring to combine. 5. Add beans and stir. 6. Reduce heat to low and cook until beans are warm. 7. Taste, adding salt and pepper if desired. 8. If it's too thick, thin out with water or broth. Pumpkin Chocolate Chip Muffin ½ tsp pumpkin pie spice ¼ tsp baking powder 3 tbsp flour (white whole-wheat or GF) 1 tbsp soy or almond milk 1 tbsp raw sugar 1 tbsp pure maple syrup 2 tbsp pure pumpkin canned 1 tbsp vegan chocolate chips 1. Preheat oven to 350F. 2. Mix dry ingredients together. 3. Add wet ingredients and stir to combine. 4. Bake in lined muffin cup for mins. Per serving: 245 calories, 3.8g fat, 50.2g carbs, 2.1g fiber, 27.2g sugars, 3.7g protein Lower Fat: Omit chips; add 2 tbsp dried cranberries or raisins (1 tbsp on the side). Add-on: Add a side of rice cakes. Per serving: 262 calories, 1.5g fat, 48.4g carbs, 22.5g fiber, 6g sugars, 18g protein Add-on: Add cornbread or crackers. Pumpkin Book 3
5 Pumpkin Donut Holes serves 4 1¾ cups flour (white whole-wheat or GF) 2 tsp pumpkin pie spice ¼ tsp baking powder ¼ tsp salt 5 tbsp pure maple syrup 3 tbsp soy or almond milk 1 tbsp raw sugar 5 tbsp pure pumpkin canned ground cinnamon Pumpkin Enchiladas serves 4 4 sweet potatoes cooked 2 bunches kale steamed 15 oz can black beans drained & rinsed 8 corn tortillas Pumpkin Enchilada Sauce 1 cup pure pumpkin 2 cups vegetable broth ½ tsp ground cumin 3 tbsp enchilada sauce chili powder 1. Preheat oven to 325F. 2. Line baking sheet with parchment paper and set aside. 3. Whisk together dry ingredients in a bowl. 4. Make a well in the middle. 5. Add wet ingredients to dry and mix well. 6. Shape dough into small balls. 7. Place on baking sheet and repeat, spacing about 2 inches apart, until all the dough is used up. 8. Dust donuts with a light sprinkling of cinnamon. 9. Bake for minutes, or until donuts are golden and bounce back slightly to the touch, rotating the pan from front to back halfway through baking. 10. Let sit 10 minutes before removing the donut holes to cool completely. Per serving: 280 calories, 1.3g fat, 64.4g carbs, 9.7g fiber, 20.5g sugar, 7.6g protein To make Enchilada Sauce: Combine ingredients in a blender or food processor and blend until smooth. Taste and adjust spices as desired. If too thick, add a little more broth to thin it out. 1. Mash sweet potatoes and mix with kale and beans. 2. Add potato mixture into corn tortillas, roll up and plate. 3. Smother with warmed enchilada sauce and eat! Per serving: 423 calories, 3.5g fat, 83.4g carbs, 17.1g fiber, 10.2g sugars, 18.9g protein *adapted from Delicious Knowledge Add-on: Add a side of brown rice or corn. *adapted from Blissful Basil Prep: Store components separately. Add-on: Add more maple syrup or vegan yogurt for dipping. Pumpkin Book 4
6 Pumpkin Falafel Pitas serves 4 1 recipe Pumpkin Falafels 4 whole-wheat pitas (or 4 GF tortillas) 2 cups lettuce shredded 1 tomato diced 1 cucumber sliced Maple Tahini Dressing ¼ cup tahini 1½ tbsp fresh lemon juice 1 tbsp low-sodium soy sauce** 1 tbsp water 1½ tsp pure maple syrup Sriracha (optional) To Make Dressing: Whisk all ingredients together. Add more water if mixture is too thick. Assembly Cut pita pockets in half. Stuff each half with 2 Pumpkin Falafels, veggies and drizzle with Maple Tahini Dressing. Per serving: 435 calories, 11.3g fat, 69.9g carbs, 13.2g fiber, 6.6g sugars, 17.1g protein *adapted from Connoisseurus Veg **Use tamari (GF) or coconut aminos (SF) Lower Fat: Sub hummus for tahini. Add-on: Add more veggies or side of grains. Prep: Store components separately. Pumpkin Falafels 1 small onion diced 3 garlic cloves 15 oz can chickpeas drained & rinsed ½ cup pure pumpkin 1½ tbsp fresh lemon juice 1 tbsp ground cumin 1 tsp ground coriander ½ tsp ground cinnamon cilantro (optional) 1. Preheat oven to 375F. 2. Line baking sheet with parchment paper. 3. Place onion, garlic and chickpeas in food processor and pulse a few times to break up everything. 4. Add remaining ingredients plus 1 tbsp water and pulse a few more times, until well combined. Be careful not to over process. 5. Spoon mixture on to baking sheet. It should make 16 small patties. 6. Bake about 35 minutes, turning once or twice to ensure even baking. 7. Remove from oven. Patties will firm up a little more as they cool. Pumpkin Book 5
7 Pumpkin Hummus serves 3 15 oz can chickpeas drained & rinsed 1 cup pure pumpkin canned 2 tbsp peanut butter (or almond butter) 2 tbsp pure maple syrup 1 tsp vanilla extract 2-3 tsp pumpkin pie spice (or cinnamon) 1. In a food processor, combine all ingredients and process until creamy and smooth like hummus (adding a splash of almond milk if necessary to help it achieve the right consistency). 2. Taste, adding more pumpkin, peanut butter or spice as desired. 3. Serve with apples, crackers and celery. Per serving (just dip): 285 calories, 6.9g fat, 43.1g carbs, 9g fiber, 11.9g sugars, 11.9g protein Lower Fat: Omit peanut butter. Add extra maple and spice to taste. Eat 1 banana and 1 orange on the side. Add-on: Add more crackers or veggies on the side. Pumpkin Muffins makes 12 1½ cups flour (white whole-wheat or GF) 2 tsp baking powder 1 tsp baking soda 2 tsp pumpkin pie spice 1 cup applesauce 1 cup pure pumpkin canned ¾ cup light brown sugar (may reduce) ¼ cup pure maple syrup 1. Preheat oven to 350F. 2. Mix dry ingredients plus ¼ tsp salt together. 3. Add remaining ingredients, mix until just combined. 4. Bake in lined muffin cups for mins. Per muffin: 102 calories, 0.3g fat, 23.1g carbs, 2.6g fiber, 10g sugars, 1.8g protein Add-on: Add a side of fruit. Pumpkin Oatmeal ½ cup dry rolled oats uncooked 2 tbsp raisins ¼ cup pure pumpkin canned ¼-½ tsp pumpkin pie spice 1 tbsp pure maple syrup 1. Cook oats in ¾ cup water with raisins. Add more water if you like your oatmeal soupy. 2. Once cooked, mix with pumpkin and pumpkin pie spice. 3. Drizzle with maple syrup. Per serving: 284 calories, 3g fat, 60.7g carbs, 6.6g fiber, 25.1g sugars, 6.6g protein Add-on: Add side of fruit or more oats (and water). Prep: Make to order. Pumpkin Book 6
8 Pumpkin Pancakes makes 6 1 cup flour (white whole-wheat or GF) 1 tbsp baking powder ½ tsp pumpkin pie spice ¼ cup pure pumpkin canned 1 cup soy or almond milk 1 tbsp brown sugar (optional) pure maple syrup (optional, to dip) 1. Whisk flour, baking powder, pumpkin pie spice & pinch of salt in a mixing bowl. 2. Stir in pumpkin, milk and sugar. 3. Let batter rest 10 minutes. 4. Meanwhile, heat a nonstick skillet (when a drop of water fizzles, it's ready) or place parchment paper in your skillet (cut to size and shape of your skillet). 5. Pour batter into skillet ¼ cup at a time 6. Cook on one side until bubbles form, about 2 mins, then flip & cook another 2 3 minutes. Repeat with remaining batter. 7. Dip in maple syrup, if desired. Per pancake: 87 calories, 0.8g fat, 18.3g carbs, 1g sugars, 1.1g fiber, 2.4g protein Add-on: Add a side of fruit. Make ahead (if desired) and reheat. Pumpkin Pie Smoothie 1 banana frozen ¼ cup pure pumpkin canned 1 tsp pumpkin pie spice ½ cup soy or almond milk ground ginger 2 tsp pure maple syrup Prep: Per smoothie: 186 calories, 2.3g fat, 43g carbs, 5.6g fiber, 24.5g sugars, 2.6g protein Add-on: Add a side of rice cakes. Prep: Freeze banana ahead. Pumpkin Quinoa ¼ cup uncooked quinoa ¼ cup vanilla soy or almond milk ¼ cup pure pumpkin canned pumpkin pie spice 1 tbsp brown sugar or pure maple syrup 1 tbsp chopped pecans 1 tbsp dried cranberries or raisin 1. In a small saucepan, combine quinoa with ½ cup water. 2. Cover, bring to a boil and simmer until quinoa is fluffy, about 15 minutes. 3. Stir in pumpkin, milk, and pumpkin pie spice to taste (start with ¼ tsp). 4. Garnish with sugar (or a drizzle of maple), plus nuts and dried fruit. Per serving: 285 calories, 8.1g fat, 48.3g carbs, 6.1g fiber, 16.4g sugar, 7.5g protein Note: For an intense flavor, make pumpkin teas and use tea in place of water. Lower Fat: Sub 2 add'l tbsp of dried fruit for nuts. Add-on: Add a side of rice cakes. Prep: Freeze banana ahead. 1. Combine all ingredients in a blender and blend until smooth, adding more milk as necessary to achieve a smoothie consistency. 2. Taste, adding more maple if desired. Pumpkin Book 7
Meal Mentor No Cook ebook 1
Meal Mentor No Cook ebook 1 Individual Recipes Avocado-Yogurt Dip serves 2 (GF)(SF) ¼ cup plain vegan yogurt 2 tbsp red onion minced 2 tsp fresh lime juice 1 tsp ground cumin 1 avocado 1 garlic clove minced
More informationFamily Recipes. BBQ Black Bean & Pineapple Pizza serves 4. BBQ Ranch Sweet Potato Pizzas serves 4
Pizza Book Family Recipes BBQ Black Bean & Pineapple Pizza 4 flour tortillas (burrito size) 1 cup barbecue sauce ½ red onion diced drain, rinsed 15-oz can black beans 4 cups pineapple diced 1 bunch green
More informationFAMILY PLAN INDIVIDUAL PLAN BONUS RECIPES
FAMILY PLAN Sunday Monday Tuesday Wednesday Thursday Friday Saturday Dublin Falafels (NEW!) Buffalo Rancher Burgers Mama Mia! Quinoa (NEW!) Emerald Isle Curry (NEW!) Maui Teriyaki Chili Big MACaroni Mexicali
More informationThe Big Breakfast Book
The Big Breakfast Book Mix & match your favorites! Big Breakfast Book 1 SMOOTHIES Apple Jack Smoothie 1 cup soy or almond milk 1 banana frozen 1 date (or 1 tbsp raisins) 1 cup fresh spinach ¼ red apple
More informationBABY BOK CHOY & CHILI CHICKEN SWEET POTATOES
BABY BOK CHOY & CHILI CHICKEN SWEET POTATOES 6 medium sweet potatoes tablespoons olive oil tablespoon smoked paprika teaspoon chili powder teaspoon cinnamon Preheat oven to 00 F. Scrub sweet potatoes with
More informationApple Cinnamon Pancakes
Pumpkin Oatmeal Breakfast Smoothie 1/4 cup dry rolled oats 3/4 cup almond milk 1/2 cup pumpkin puree 1 frozen banana 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/4 teaspoon vanilla extract
More informationMarch Dinner Ideas. Created by In Balance Pilates
March Dinner Ideas Created by In Balance Pilates March Dinner Ideas In Balance Pilates Enjoy 2 weeks of dinner ideas with our Free gift to You! Get more at www.inbalancepilates.ca Chicken Curry Noodle
More informationOctober 2-8 Meal Plan
October 2-8 Meal Plan Welcome to the WonderMamas Plant-based meal plan! Here is how it works: We Meal Prep on Sunday and begin our eating on Monday! We provide Breakfast, AM Snack, Lunch, PM Snack, Dinner
More informationOATrageous Cookbook. 25+ Oatmeal Recipes
OATrageous Cookbook 25+ Oatmeal Recipes Meal Mentor 2016 Overnight Oats (ONO) Recipes Directions for all Overnight Oats Recipes: 1. Combine all ingredients in a bowl or jar. 2. Cover & refrigerate overnight.
More informationFlourless Pumpkin Muffins
Flourless Pumpkin Muffins 12 350 F 27 min. 1 cup pumpkin puree 1/2 cup pure maple syrup 2 eggs 1 tbsp. vanilla extract 1/4 cup melted coconut oil 1/4 cup unsweetened vanilla almond milk 2 1/4 cups rolled
More informationWhole Food Plant Based Diet for Cancer Prevention
Bareroots Natural Health and Yoga Centre Whole Food Plant Based Diet for Cancer Prevention Plant Based Diet for Cancer Prevention Feel free to substitute grass fed, free range, organic meat and eggs if
More informationFall 2018 Detox - Supplemental Recipes. Created by Sara Fins Health Coaching
Fall 2018 Detox - Supplemental Recipes Created by Health Coaching Fall 2018 Detox - Supplemental Recipes Health Coaching These are supplemental recipes for the 5-Day Detox. Many of them can be made ahead
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Michelle Hagel
Mon Tue Wed Thu Chocolate Cherry GreenPumpkin Smoothie Pie Protein Smoothie Chia Seed Breakfast Popsicles Berry Baked Oatmeal Fri Kiwi Green Smoothie Sat Sun Bacon & Eggs Breakfast Mango Jar Green Smoothie
More informationMAMA RECHARGED MEALS 403. Created by Mama Recharged
MAMA RECHARGED MEALS 403 Created by Mama Recharged MAMA RECHARGED MEALS 403 Mama Recharged This is your full plan for the week. The shopping list includes everything you need for all your meals and snacks.
More informationEmily s Menu February 23 to March 1 st, 2015
Emily s Menu February 23 to March 1 st, 2015 Meal Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast 1/3 cup oats 1 scoop vanilla protein 1 banana Cinnamon Blueberry Banana Oatmeal Pancakes
More informationChocolate Chip Greek Yogurt Pancakes
VEGETARIAN BREAKFAST 1 Chocolate Chip Greek Yogurt Pancakes Cook Time: 20 min Serving: 4 2 cups white whole wheat flour 2 teaspoons baking powder ½ teaspoon baking soda ½ teaspoon salt 1 cup vanilla Greek
More informationM E A L P L A N E A S Y B R E A K F A S T R E C I P E S
E A S Y B R E A K F A S T R E C I P E S E A S Y V E G A N M E A L P L A N questions? jenne@sweetpotatosoul.com M T BREAKFAST oatmeal DINNER kale kimchi salad SNACKS fresh fruit + nuts DINNER sweet potato
More informationShopping List paleoplan.com
Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Shopping List 08 2016 paleoplan.com Prep List WEEK 08 Here is a prep list to help make cooking
More informationBreakfast. Lunch. Snack 1. Dinner. Snack 2. Chickpea Waldorf. Grapes & Almonds. Banana with Peanut. Powerhouse Veggie
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
More informationCarrot Ginger Soup. Nutrition Facts
Carrot Ginger Soup Serves: 16 Serving Size: ¾ cup (6 fl oz) Calories 54 kcal Fat 0g Saturated Fat 0g Carbohydrate 11g Fiber 1g Protein 1g Sodium 157mg v 2 ½ cups onions, roughly chopped (about 4-5 medium
More informationCooking Day Instructions: from meals prepared
Cooking Day Instructions: from meals prepared 8.16.2017 #1 - Pork Tenderloin Sandwiches Thaw if frozen. Grill or bake at 350 degrees (about 30 minutes) to internal temperature of 145 degrees. Allow to
More informationMeal Prep Sunday Program. Created by St. Jude Wellness Center
Meal Prep Sunday Program Created by St. Jude Wellness Center Meal Prep Sunday Program St. Jude Wellness Center Let's get back to basics shall we? This simple 5-day meal plan is set up to have repeat meals
More informationRecharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES Fit House New York 1
Recharge & Energize Your Body! DAYS 7-10 VEGETARIAN & PROTEIN RECIPES 2017 Fit House New York 1 Day 7 Breakfast Lunch Dinner Snack Flat Belly Smoothie Lentil Soup Spanish Chickpea Chicken (P) Vegan Broccoli
More informationBrussels Sprouts with Umami Sauce
Brussels Sprouts with Umami Sauce Brussels Sprouts: 1 ½ teaspoons expeller-pressed canola oil 1 ½ pounds Brussels sprouts, halved 2 garlic cloves, thinly sliced 1/3 cup Umami Sauce (see below) 2 teaspoons
More informationBOOTCAMP MEAL PLAN : Week 2
Snacks: BOOTCAMP MEAL PLAN : Week 2 Breakfast: Your Favorite Recipes Chocolate Covered Strawberry shake Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie Lunch: Repeat
More informationDIY Recipes Meal Mentor 2016
DIY Recipes Meal Mentor 2016 DIY Recipes AJ's Vegan Parmesan makes 1½ cups 1 cup nuts ½ cup nutritional yeast Add nuts and nutritional yeast to a blender and process until smooth powder has formed. Store
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. Pumpkin Pie Overnight. Pumpkin Pie Baked. Monster Breakfast. Pumpkin Spice.
Mon Tue Wed Thu Pumpkin Pie Baked Oatmeal Pumpkin Pie Overnight Pumpkin Oats Pie Protein Smoothie Monster Breakfast Cookies Breakfast Pumpkin Pie Tarts with Coconut PumpkinWhipped Spice Granola Cream Pumpkin
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationHEALTHY HYDRATION. enjoy the nutritional benefits of infused water
HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,
More informationFall Recipes. Cranberry Walnut Chicken Salad. Honey Mustard Chicken and Apples. Ingredients. Directions. Ingredients. Directions
Fall Recipes Honey Mustard Chicken and Apples 8 skin-on, bone-in chicken thighs (2 to 2.5 pounds) 2 tablespoons extra virgin olive oil 1 large onion, cut into large chunks 2 cooking apples (such as Cortland),
More informationSample Meal Plan & Recipes
Sample Meal Plan & Recipes September 2015 Try our sample meal plan to get you started with new healthy choices. Choose the recipes you like or try them all. These resources can help you get moving! Meal
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationHUMMUS RECIPES KIMBERLY SCOTT
HUMMUS RECIPES 20 HEALTHY, CREATIVE, EASY TO PREPARE HUMMUS RECIPES KIMBERLY SCOTT Copyright 2015 HEALTHY LIVING RECIPES PUBLISHING. All rights reserved. This book is copyright protected and intended for
More information60 Quick & Easy Whole Food Recipes
60 Quick & Easy Whole Food Recipes A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationRy's Meal Plan. The New School Kitchen Created by The New School Kitchen
Ry's Meal Plan Created by Tue Wed Thu Fri Sat 6 6 5 5 4 Slow Cooker B NSK Red Thai NSK One Pan Slow Cooker M Dinner Vegan Corn B Roasted Broc Mashed Parsn Blueberry Ban Snack 3 Ry's Meal Plan 51 items
More information1500 Calorie Meal Plan
Breakfast Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Serving Cinnamon Apple Oatmeal (Cook 1/2 cup plain oats with 3/4 cup skim milk and 1/2 cup chopped apple. Top with 2 Tbsp. chopped almonds
More informationSoups. Created by Nicole Porter Wellness
Soups Created by Roasted Carrot White Bean & Tahini Soup 11 ingredients 1 hour 4 servings 1. Preheat your oven to 375F and line a baking sheet with parchment paper. 2. In a large bowl, toss the chopped
More informationAvocado Toast with Garbanzo Beans
Avocado Toast with Garbanzo Beans Makes 1 serving Prep time 10 min 1 large avocados 1/2 cup cherry tomatoes 1/4 cup garbanzo beans 1/2 lemon 1 Tbsp. olive oil 1 Tbsp. parsley 1 tsp. red pepper flakes Salt
More informationSKINNY MAPLE GRANOLA YOGURT
BREAKFAST SKINNY MAPLE GRANOLA YOGURT 3 cups rolled oats 2 tsp cinnamon 3/4 tsp nutmeg 1/2 tsp ground ginger 1/2 tsp salt 1/2 cup dried, unsweetened berries of your choice 1/3 cup chopped pecans 1/3 cup
More informationTable of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles...
Table of Contents Breakfast... 3 Sweet Potato Muffins... 4 Sweet Potato Pancakes... 6 Sweet Potato Pie Smoothie... 8 Sweet Potato Waffles... 10 Lunch... 12 Roasted Sweet Potato Salad with Mixed Greens...
More informationMeal 1 Meal 2 Meal 3
Meal Plan: Magical Mid East Inspiration: Middle Eastern Inspired meals Meal 1 Meal 2 Meal 3 Chickpea falafel bread (p. 2) Babaghanoush (p. 2) Date, Walnut and Celery Salad (p. 3) Dill Tempeh Kebabs (p.
More informationJanuary 2014 The McDougall Newsletter
Featured Recipes This month s newsletter recipes come from Lindsay Nixon, author of four Happy Herbivore Cookbooks. All of her recipes are easy to make, delicious, and follow the McDougall guidelines.
More informationthe Community Diabetes Event cook
the Community Diabetes Event cook book appetizers 1 Baked Egg Rolls 3 Cranberry Salsa 5 Greek 7 Layer Dip 7 Strawberry Salsa 9 White Spinach Queso breakfast 11 Banana Protein Pancakes 13 Spinach & Mushroom
More informationShopping List WEEK 02
Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Shopping List WEEK 02 2016 paleoplan.com Prep List WEEK 02 Here is a prep list
More informationEating for Happiness Program. Created by In Balance Pilates
Eating for Happiness Program Created by In Balance Pilates Eating for Happiness Program In Balance Pilates Enjoy our plan for Eating for Happiness! Get more ideas and resources when you sign up at www.inbalancepilates.ca
More informationVegan Challenge. Breakfast. Recipes. Oatmeal. Avocado Toast. Green Monster Pancakes. Instructions:
WWW.FITMOMMA.COM Vegan Challenge Breakfast Oatmeal 1 ¾ cup water 1 cup rolled oats 1 tbsp chia seeds 1 tbsp hemp seeds ¼ cup raisins Instructions: Bring the water to a boil, add rolled oats, chia seeds,
More informationProduce Produce protein. Pantry
Produce Produce protein Pantry Special Schedule Produce Produce protein Pantry APPLES AVOCADOS ARTICHOKES BANANAS BUSSETS SPROUTS CHERRIES CHARD Special making dinner for family so need to double the chicken
More informationG O - T O R E C I P E S
M Y F A V O R I T E H E A L T H Y G O - T O R E C I P E S B Y T A R A B I A L E K T A B L E O F C O N T E N T S Preface Energy Boosting Breakfasts Breakfast Burrito Cinnamon A.M. Quinoa Double-boosted
More informationMon Tue Wed Thu Fri Sat. Seed Bars Fresh Strawberries Protein Coffee Protein Coffee Protein Coffee Seed Bars. Mongolian Beef Ginger Stir Fry
Paleo April 29 6 days Mon Tue Wed Thu Fri Sat Breakfast Bell Pepper Egg Cups Bell Pepper Egg Cups Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Meal Prep Coconut Flour Pancakes Mexican
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationRECIPES FOR A PLANT-BASED THANKSGIVING. By Lindsay S. Nixon.
RECIPES FOR A PLANT-BASED THANKSGIVING By Lindsay S. Nixon www.forksoverknives.com Recipes for Thanksgiving Dinner from Happy Herbivore Butternut Soup... Page 3 Hippie Loaf... Page 4 Thanksgiving Gravy...
More informationFOR ONE Winter Reset Week 3
FOR ONE Winter Reset Week 3 PREP GUIDE DAY #14: Cook spaghetti squash * see prep guide page 2 Make marinara sauce * see prep guide page 2 Roasted sweet potatoes * see prep guide page 2 1¾ cups cooked quinoa
More informationAbigail's Meal Plan. Created by That Clean Life
Abigail's Meal Plan Created by That Clean Life Abigail's Meal Plan 5 days Mon Tue Wed Thu Fri Breakfast Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Zucchini Bread Overnight Oats Chocolate
More information7-Day Menu_November 2018 Avocado Egg Toast
7-Day Menu_November 2018 Avocado Egg Toast Makes 1 serving Total time: 5 minutes ¼ avocado ¼ teaspoon ground pepper ⅛ teaspoon garlic powder 1 slice whole-wheat bread, toasted 1 large egg, fried 1 teaspoon
More information2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2
2019 Cityline Weight Loss Challenge: 7-Day Meal Plan #2 Throughout the 2019 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the second one enjoy! MONDAY DAY
More informationMarch 2019 Healthy Grains
March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained
More informationYields 1 ½ cups. Yields 4 servings
Red Lentils and Butternut Squash Puree ¼ cup dried red lentils ½ cup butternut squash, peeled ad cut into small chunks 1 ½ cups water 1 tbsp chopped parsley extra virgin olive oil 2 cloves garlic, minced
More informationSlow-Cooker Latin Chicken With Black Beans And Sweet Potatoes Serves Day Fix Containers: 1 ½ Red, 1 ½ Yellow
Slow-Cooker Latin Chicken With Black Beans And Sweet Potatoes 21 Day Fix Containers: 1 ½ Red, 1 ½ Yellow 3 lb. bone-in skinless chicken thighs (Take Skin Off to Eat) 2 tsp. ground cumin salt and pepper
More informationPLANT-BASED PISTACHIO RECIPES. AmericanPistachios.org
PLANT-BASED PISTACHIO RECIPES CRUNCHY SPRING ROLLS WITH ASIAN PISTACHIO DIPPING SAUCE RECIPE BY CHERYL FORBERG, RDN 16 spring rolls CRUNCHY SPRING ROLLS Feel free to mix and match your favorite veggies
More information7 Ingredient Skinny Egg Roll Bowl
Recipes for 5 Day SUGAR Free Whole Food Challenge MONDAY Egg Muffins These little treats are great to have in the fridge to grab and eat when you have a busy morning. You can also wrap in wax paper individually
More informationTHANKSGIVING Game Plan
THANKSGIVING Game Plan (c) Happy Herbivore Inc. All rights reserved. Thanksgiving Game Plan Menu 4:00 pm SERVE DINNER (remember cranberry sauce & pie!) 3:45 pm blend butternut soup (if needed, back up
More informationVEGAN RESET. Recipes
VEGAN RESET Recipes PAPAYA BANANA HEMP SMOOTHIE 2 frozen bananas 1 small papaya (without the seeds) 1 cup cashew milk 1 tbsp hemp seed 1. Blend all ingredients until smooth and top with some more hemp
More informationBreakfast. Snack 1. Lunch. Snack 2. Dinner. & Pecan Breakfast. Mango Oat Smoothie. Mango Oat Smoothie. Grilled Shrimp. One Pan Paleo.
Mon Tue Wed Thu Fri Sat Sun Pear & Pecan Breakfast Pear Quinoa & Pecan Breakfast Strawberry Quinoa Coconut Overnight Strawberry OatsCoconut Overnight Triple Berry Oats Protein Bowl Spinach Quiche with
More informationPaleo Cinnamon Bun Doughnut
PALEO BREAKFAST 1 Paleo Cinnamon Bun Doughnut Cook Time: 10 min Serving: 10 3/4 cup coconut flour, sifted 1 cup almond flour, sifted 1/2 tsp baking soda 1 T cinnamon 4 large eggs, lightly whisked 1/2 cup
More informationInspired Meals. Small corn tortillas filled with scrambled eggs, black beans and tomatoes, topped with fresh avocado
Inspired Meals Please only eat breakfast items at breakfast, but if you would like to substitute a dinner recipe for a lunch recipe or vice versa, feel free to do so. BONUS: you may add 1 cup of vegetables
More informationSnack Recipes. Winter. Nutella Porridge (1 serving= 150g)
1 Snack Recipes Winter Ingredients: l /4 cups of oats 1/4 cup hazelnut milk 1/2cup water 1/8 tbsp cacao powder 1/2 tbsp date molasses Pinch of salt l Toppings Cacao nibs Goji berries Bee pollen Nutella
More informationQuinoa Salad. Ingredients
hydrating Salad Notes: marinate in the lime juice for a while, make this the night before eating. Cucumber, Black Bean, Corn, Tomato, and Avocado Salad 1 English cucumber, diced 1 can black beans, rinsed
More informationMENU. Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes
MENU Day 1 Nectarine Smoothie Chickpea Salad Red Lentils with Potatoes Day 2 Strawberries & Cream Overnight Oats Red Lentils with Spinach & Nectarine Salad Caponata over Quinoa Day 3 California Eggs Chickpea
More informationA healthy outside starts on the inside. ~ Robert Ulrich
60 Quick & Easy Whole Food Recipes 1 A healthy outside starts on the inside. ~ Robert Ulrich Busy days and hectic nights can make it challenging to stick to your goals, but with these quick and easy whole
More informationCityline Weight Loss Challenge Day Meal Plan #1
Cityline Weight Loss Challenge 2018 7 Day Meal Plan #1 Throughout the 2018 Cityline Weight Loss Challenge, Dr. Joey will release 4 brand new 7-day meal plans! This is the first one enjoy! MONDAY DAY 1
More informationWeek 3 Breakfast Snack Lunch Snack Dinner. Chicken Salad with Bacon and Tomatoes and ½ pear and ¼ c shelled pistachios
Week 3 Breakfast Snack Lunch Snack Dinner Day 1 Kind Bar Day 2 Day 3 Kind Bar Day 4 Healthy Choice Simply Chicken and Vegetable Stir Fry 1 c grapes Salmon Pecan Cakes (in freezer from week one) with Mashed
More informationQuinoa 10 Ways Find more fat-loss recipes, healthy tips and tons of fresh ideas at BeyondDiet.com
Quinoa 10 Ways Roasted Shrimp Quinoa 3 oz Shrimp 1/4 cup Spinach 1/4 cup Mushrooms For cooking Olive Oil Spices of Choice Preheat oven to 350ºF. Place shrimp in a baking dish. Drizzle with olive oil and
More informationBack to School 30:30. Created by Royally Fit Inc.
Back to School 30:30 Created by Royally Fit Inc. Tropical Ginger Smoothie 7 ingredients 10 minutes 1 serving 1. Throw all ingredients EXCEPT blueberries into the blender. Blend for a minute or until smooth.
More informationDec 3 9. Breakfast. Leftovers (Favorite. Lunch. Best Easy Italian Pasta Salad. Supper
Breakfast Favorite Pumpkin Muffins Dec 3 9 Sun 3 Mon 4 Tue 5 Wed 6 Thu 7 Fri 8 Sat 9 Breakfast Leftovers (Favorite Pumpkin Muffins) Breakfast Leftovers (Favorite Pumpkin Muffins) Breakfast Leftovers (Favorite
More informationPost-Summer Detox Program
Post-Summer Detox Program Please enjoy this Post Summer Detox Program that we've put together for you. Remember that healthy eating is only half of the battle when it comes to losing weight. Call or email
More informationCURRIED SWEET POTATO SALAD
CURRIED SWEET POTATO SALAD Yield: 6 Servings TOTAL TIME: 20 minutes, plus chilling 1 lb. sweet potatoes (about 2 medium), peeled and chopped into 1-inch pieces ½ cup plain Greek yogurt 2 Tbsp. mango chutney
More informationDay 1 Day 2 Day 3 Day 5 Day 5 Day 6
Day 1 Day 2 Day 3 Day 5 Day 5 Day 6 Breakfast Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Pear & Pecan Breakfast Quinoa Green Apple Cinnamon Smoothie Green Apple Cinnamon Smoothie Triple
More informationCLEARSKI SOLUTI TH DR.TREVORCATES
CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2
More informationWeek 1 Recipes. Egg Whites w/potato & Salsa. Breakfast Tacos. Ingredients: Directions: 6 Egg Whites 5 oz Potato 2 tbsp Salsa
28 Day Recipes Week 1 Recipes Egg Whites w/potato & Salsa Breakfast Tacos 5 oz Potato 2 tbsp Salsa Scramble egg whites in non-stick pan with the smallest amount of olive oil needed. Place cooked baked
More informationEasy Italian Wedding Soup
2 packed cups arugula Crunchy Winter Salad 2 celery sticks (about 1 cup), thinly sliced on the diagonal 4 radishes, thinly sliced 1 apple, cored and thinly sliced 1/4 cup gouda, sliced 1/2 cup toasted
More informationMEAL PLAN AND RECIPES WELLNESS 90 PROGRAM CONTENTS. Overview...2. Breakfast...3. Shakes...7. Lunch Recipes Dinner Recipes Snacks...
WELLNESS 90 PROGRAM MEAL PLAN AND RECIPES CONTENTS Overview...2 Breakfast...3 Shakes...7 Lunch Recipes... 8 Dinner Recipes...11 Snacks...14 1 OVERVIEW WELLNESS 90 PROGRAM OVERVIEW BREAKFAST LUNCH DINNER
More information7 Days Of Recipe & Meals Inspiration!
7 Days Of Recipe & Meals Inspiration! Mon Tue Wed Thu Fri Sat Sun Breakfast Blueberry Zucchini Breakfast Cookies Grapes & Almonds Mango Oat Smoothie Hard Boiled Eggs Blueberry Zucchini Breakfast Cookies
More informationBack on Track Program. Created by Karen Martel
Back on Track Program Created by Back on Track Program Basic Clean Eating sample meal plan from the On Track meal planning and group coaching membership. Back on Track Program 6 days Mon Tue Wed Thu Fri
More informationCONTENTS. Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats
CONTENTS Low carb smoothies Low carb breakfasts Low carb meat dishes Low carb fish dishes Low carb vegetarian dishes Low carb snacks Low carb treats 1 Smoothies Low carb smoothies Green Smoothie 1 1/4
More informationHoliday Dishes. Made by Sunfoodies Like You! 2018 Sunfood Superfoods
12 Unique & Plant-Based Holiday Dishes Made by Sunfoodies Like You! 2018 Sunfood Superfoods Superfood Pear Breakfast Bowl Servings: 2 Bowls 2 large frozen bananas 2 Tbsp gluten-free oats 1/2 cup coconut
More informationSpring Recipes. Hummus Vegetable Snacks. Fruit Salad. Ingredients. Directions. Ingredients. Directions
Fruit Salad 1 pint strawberries sliced 5 kiwis sliced 5 oranges peeled and diced 2 grapefruit peeled and diced 12 ounces blueberries 1 cup Mint chopped and divided 1/2 cup Orange juice (or juice from 1
More informationVegetarian Main Dish Recipes
Vegetarian Main Dish Recipes Easy Homemade Beans No soaking necessary 1 lb beans, dry, pebbles removed water 3 TBSP olive oil 2 garlic cloves, chopped 1 rib celery 1 sm onion 1. Rinse beans well in cold
More informationBlueberr y Fruit Crumble
Blueberry Fruit Crumble 1 ¼ cups frozen or fresh blueberries 2 teaspoons sugar 1 tablespoons whole-wheat flour 2 teaspoons orange juice ¼ cup rolled oats 1 tablespoon chopped almonds 1 tablespoon brown
More informationMeal Prep 1/2 - Day 0. Prepare the Mock Tuna (2 servings) Ingredients: 1 can chickpeas 2 tbsp finely chopped onions 1 finely chopped celery stalk
Meal Prep 1/2 - Day 0 Prepare the Mock Tuna (2 servings) 1 can chickpeas 2 tbsp finely chopped onions 1 finely chopped celery stalk Dressing: 1 tbsp spicy mustard 2 tbsp tahini 2 tbsp water 1. Drain and
More information!!! BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes. Mixed berry smoothie DINNER: Basic chocolate shake. No Bean Turkey Chili
BOOTCAMP MEAL PLAN: WEEK 2 BREAKFAST: Your Favorite Recipes Mixed berry smoothie Basic chocolate shake Chocolate almond smoothie Blueberry smoothie LUNCH: Repeat shakes or dinner leftovers Salads are a
More informationSpring Recipes. Peach Strawberry Yogurt Popsicles. Banana Oatmeal Cookies. Ingredients. Directions. Ingredients. Directions
Banana Oatmeal Cookies 1.5 cups oatmeal 2 medium bananas 1/3 cup mini chocolate chips 1. Preheat oven to 350 degrees Fahrenheit. 2. Line a rimmed baking sheet with a silpat mat with cooking spray. 3. Using
More informationVITALMEALS Healthy Eating Made Simple! VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Spr
VitalMeals Week 14 Day 1 Southwest Chicken Salad Day 2 Black Pepper Citrus Chicken Balsamic Roasted Brussel Sprouts Parmesan Creamed Spinach Day 3 Indian Curry Cauliflower Rice Day 4 Steak and Herbs Tomato
More informationGET YOUR GLOW Stock Your Freezer
GET YOUR GLOW Stock Your Freezer Alright!!! We are ON! It s KICKSTART TIME! So here s the deal: I need you to prepare a few recipes up front to stock your Freezer with some of the good stuff. This is going
More informationPaleo Crustless Quiche
Week 2 Meals DAY 1 Paleo Crustless Quiche Serves 2 Prep time: 20 minutes Cook time: 35 minutes 1 zucchini, grated 1 carrot, grated 1 teaspoon salt 6 eggs, beaten 1 tablespoon olive oil 3 slices bacon,
More information2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan
2018 Cityline Weight Loss Challenge 7-Day Vegetarian Meal Plan MONDAY DAY 1 Muffin in a mug 2 tbsp ground flax meal 1 teaspoon baking powder 2 teaspoons cinnamon 1 tsp coconut oil 1 egg OR 2 tbsp ground
More informationMars CLEAN EATING PLAN
Mars CLEAN EATING PLAN Mars CLEAN EATING PLAN WEEK FIVE WEEK FIVE MENU SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SEARED FLANK STEAK & EGGS PUMPKIN SPICE MUFFINS & PUMPKIN SPICE MUFFINS &
More informationLENTILS FOR EVERY SEASON. d VOLUME 5 d
TM LENTILS FOR EVERY SEASON d VOLUME 5 d HAVE YOU SIGNED UP YET? Visit lentils.ca to subscribe and have Lentils For Every Season delivered to your inbox. CONTENTS Apricot & Dark Chocolate Biscotti........
More informationFree 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc.
Free 5 Day low FODMAP/Gut Health Menu from Ignite Nutrition Inc. 5 days Mon Tue Wed Thu Fri Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi Green Smoothie Peanut Butter Cup Overnight Oats LOW FODMAP Kiwi
More information2. Combine mayo, lime juice, chopped mint, lime peel, chilies and sugar together in small bowl.
Grilled Chicken Mojito Sandwich 2 tbsp low-fat mayonnaise 1 tbsp fresh lime juice 1 tbsp fresh chopped mint 1 tsp grated lime peel 1/2 tsp minced serrano chili 1/4 tsp sugar 4 slices tomato 1 (6 oz) boneless
More informationTHIS WEEK'S MENU: DAY 2 DAY 1 DAY 3 DAY 5 DAY 7 DAY 4 DAY 6 HEALTHY PLAN Healthy Plan Caprese Toasts
HEALTHY PLAN 11-23-2018 DAY 1 DAY 2 DAY 3 THIS WEEK'S MENU: Healthy Plan Chili Lime Rubbed Steak Healthy Plan Honey Sriracha Brussels Sprouts Healthy Plan Chicken Parmesan Pasta Casserole Healthy Plan
More information