Welcome to the WSLF (Whole Starch Low Fat) Aug 1st Challenge Meal Plan! The following meal plan was created by Stefanie Cullingford RD at healthyourhands.com for the WSLF Group. If you need help with your plant based diet she is available for one-on-one consultations. The recipes are all out of the WSLF Life Changing Cookbook our Facebook group is based upon & supports. You can find the cookbook for immediate download on http://www.mrmrsvegan.com All of the recipes below were chosen by Stefanie from the WSLF Cookbook or supplemental Mr & Mrs Vegan materials to meet 100% of your dietary needs aside from B12. These are simple recipes that are quick to make & will store nicely in a backpack / briefcase & a cold pack to keep them fresh for lunch. You may alternatively meal prep 3 days at a time to ensure maximum freshness. The grocery list accounts for all of these recipes if you have the staples, but we encourage you to sub out for the meals you enjoy the most & adjust the grocery list accordingly. Fresh, frozen or canned, conventional or organic are all acceptable to meet your dietary requirements. We hope you share your meals with other & on social media along with the good health a well planned plant based diet brings you. Don t forget to tag #wslf
* Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Breakfast Overnight oats Or Oatmeal Bowl Coconut Berry Blast Page 39 Add your Sweet green smoothie bowl over Berry Vanilla Granola Page 47 Add your Overnight Oats or Hot Cereal Bowl Scottish Sweet Potato Oatmeal Page 42 Add your Large bowl (1 cup minimum) of Berry Vanilla Granola With plant milk Page 47 Add your Sweet Potato Breakfast bowl Riz Au Lait day 4 HS snack left overs Page 87 Cali Scramble Page 45 Save extra for PM snack day 7 Add your 2 to 3 Apple Oat Tarts See below (your recipe) Add your Lunch The Greek Goddess Page 67 (Save cucumber for day 5 lunch) (make double quinoa to use for lunch and dinner day 4) Mr. Vegan Low fat and your favorite veggies (Make 3 times for PM snack day 2, PM snack day 3 and lunch day 5) The Tex-Mex Page 68 Sweet potato Pudding Make double for PM snack day 4 Cannellini beans, brown rice (or your favorite grain), spinach or cut vegetables with hummus dressing Mexican Bean Salad See below Chickpea Caesar Wraps Page 62 Rest of white beans for breakfast day 6 Mr. Vegan Low fat hummus OR Beet Hummus from day 4 dinner and your favorite veggies The Mr. Vegan Mason Jar Page 65 Add green salad or sliced veggies Potachos Page 72
PM Snack Sweet green smoothie bowl Top with your Page 85 Make double for breakfast tomorrow Mr. Vegan Low fat hummus and your favorite veggies (save 1/3 cup hummus for dressing in lunch for day 3) Fire Ants on a log Page 52 Sweet Potato Pudding Left over spiced apple chips Bowl of Berry Vanilla Granola Page 47 With plant milk Green Apple Sammies Page 53 Or leftover Mr. Vegan Low fat hummus Cali scramble or sweet potato breakfast bowl left overs (cook 8 extra sweet potatoes for next few days) Dinner Sweet Potato Chili + Your Favorite Grain (Cook 4 to 5 times amount of grain for dinner day 2, lunch day 3, dinner day 4, breakfast day 5 and dinner day 6) Pizza Bowl use grain from Day 1 instead of wheat berries Page 96 Save extra cannellini beans and grain (or your favorite) to make cold salad for lunch tomorrow Sweet Potato Chili + Your Favorite Grain Add salad or frozen green vegetable Leftovers from day 1 dinner Thai Roll-ups Page 74 BBQ Bowl Page 98 Cook extra baby potatoes for lunch day 6 Simple Sizzle Page 91 Left overs for dinner! Eat what you have left over from the week or make a bowl from what food you have left! Be sure to eat something green Add salad or frozen green vegetable
HS Snack Fruit Fruit Spiced apple chips Page 84 (Extra for PM day 4 snack) Riz Au Lait (use the left over grains from dinner) extra for breakfast day 5 Fruit Fruit Fruit Page 87 *This meal plan will provide 100% of your daily needs for calories, protein, vitamins and minerals with the exception of vitamin B12. Overtime, the average plant-based meal plan will need to be supplemented with 5 micrograms of vitamin B12 per day. Choose a high quality supplement of vitamin B12 in the form of methylcobalamin or hydroxycobalamin
Additional Recipes Sweet Potato Breakfast Bowl 1 small sweet potato 1 cup your favorite grain 1 small banana, sliced ½ cup beries ½ tsp nutmeg ½ tsp cinnamon Directions: 1. Microwave sweet potato for 3 to 5 minutes or until soft. (this can be done the night or several days before) 2. Remove skin of sweet potato. 3. In a small bowl, mash sweet potato with fork. 4. Stir in grain, nutmeg and cinnamon until combined. 5. Layer in banana slices, raspberries, or blueberries. Top with additional desired toppings and dig in! You can enjoy this bowl warm or cold, your choice! Mr Vegan Hummus 1 can chickpeas rinsed 1/2 jar roasted red peppers (no oil, water packed) (6oz) Sliced Jalapeños from jar Bragg s Liquid Aminos to taste Directions: 1. Combine rinsed chickpeas and red peppers in a food processor or immersion blender 2. add handful of sliced jalapeños & Bragg s to suit your taste 3. Optional: Add lemon juice (1/2 a lemon) &/or a small (TBSP) bit of tahini to kick it up a notch
Hummus dressing Ingredients: 1/3 cup Mr. Vegan s hummus 1 lemon or 1 tbsp lemon juice 2 tbsp nutritional yeast ¼ to ½ cup fresh herbs such as parsley, basil, or chives or 1 tsp parsley and 2 tsp garlic ½ cup balsamic vinegar salt & pepper to taste Dash of Sriracha (optional) Directions: 1. Combine all ingredients Apple Oat Tarts Ingredients: 1 cup rolled oats 7 tbsp plant milk 2 tsp ground flax seed 1 to 2 tbsp sweetener (maple or bee free honey) 1/3 cup chopped pineapple or 1/3 cup chopped apple cinnamon
Directions 1. Mix all ingredients in a bowl together 2. Place into a non stick tart pan 3. Bake until slightly brown (~10 min at 350 F) Sweet Potato Pudding Ingredients: 1 sweet potato boiled 2 to 3 tbsp cocoa powdered 3 dates a few tbsp. plant based milk Directions: 1. Add sweet potato, cocoa powder and dates to blender. 2. Blend together, adding enough plant based milk to make it smooth. Mexican Bean Salad Dressing: 1/3 cup salsa ¾ teaspoon chili powder 1 teaspoon cumin
Salad: Diced green bell pepper Corn kernels Chopped tomatoes Quinoa Black Beans Chopped avocado (optional) 1 ½ cups spinach Directions 1. Mix salso, chili powder, and cumin together 2. Layers (bottom to top) a. Salsa with spices b. Peppers c. Corn d. Tomato e. Grain f. Beans g. Avocado h. Spinach Sweet Potato Pudding Ingredients: 1 sweet potato 2 to 3 tbsp cocoa powder 3 dates ½ cup plant based milk Directions 1. Place sweet potato cocoa and dates in blender and blend on high. 2. Add plant based milk in slowly, just enough to make smooth. 3. Enough with your or as a snack/dessert!
Grocery List: Staples to look for in your pantry - Flaxseed - Liquid smoke - Rice vinegar - 2 Jars no oil roasted red peppers - Baking powder - Baking soda - Balsamic vinegar - Nutritional yeast - Cocoa powder - Defatted coconut flakes Staples to look for in your spice cabinet - Basil - Oregano - Rosemary - Thyme - Red pepper flakes - Cinnamon - Ginger - Allspice - Chili powder - Cumin - Vanilla extract - Salt - Dill - Turmeric - Paprika - Onion powder - Garlic powder - Celery salt - Cayenne pepper - Pumpkin pie spice OR ½ tsp cinnamon, 1/8 tsp ginger, and 1/8 teaspoon allspice
Staples to look for in your refrigerator - Tamari or Bragg s aminos - White miso - Dijon mustard - Hot sauce - Sriracha - BBQ sauce - Apple cider vinegar Produce section - 2 oranges - 1 piece fresh ginger - 6 limes or 1 bottle lime juice - 1 bunch Radishes - 2 bunches celery (or more if you like this with hummus) - 1 bag baby or fingerling potatoes OR frozen bag - 1 purple cabbage - 1 bunch collard greens - 1 pound carrots (or more if you like these with your hummus) - 1 zucchini (or more if you like these with your hummus) - 1 bunch beets (can be pre cooked or canned with no sugar) - 1 russet potato - 1 avocado (optional) - 4 lemons OR 1 bottle lemon juice - 2 cucumbers - 2 red onions (can be frozen sliced or pre-sliced) - 1 bunch basil - 1 bunch mint - 1 bunch parsley - 1 bunch cilantro - 9 sweet potatoes or yams (can be pre-cooked or pre-sliced) - 5 bananas (or more if this is your ) - 6 cups worth of spinach (3 bags or 1 large container OR more if you like your salads made from this) - 1 yellow onion OR frozen diced onions OR pre-sliced/diced onion - 1 bulb of garlic OR frozen garlic cubes OR minced garlic jar (no oil)
- 7 bell peppers (various colors) OR frozen slice peppers (or more if you like these with your hummus) - Salsa - 5 tomatoes or 18 oz cherry/baby tomatoes - 2 bunches romaine (or more if you like your salads from this) - 1 head broccoli or frozen bag of broccoli - 3 pimento peppers - 7 apples (or more if they are your favorite) - 1 16 oz package dates OR 30 dates - 2 bunches green onions - Sprouts (for a garnish, not necessity) - 1 pint strawberries - 12 to 14 pieces of your Canned/jar section - 1 jar (25 oz minimum) fat free pasta sauce - 1 jar capers - 6 15 oz cans chickpeas/garbanzo beans or 2 pounds dry chickpeas - 2 15 oz cans kidney beans or 1 pound dry kidney beans - 7 15 oz cans cannellini/white beans OR 2 pounds dry cannellini beans - 5 15 oz cans black beans OR 2 pounds dry black beans - 1 can fire roasted tomatoes - 1 jar sliced jalapenos - Tahini (optional for hummus) - 1 15 oz can baby corn Dry Goods - 1 cup oat bran bulk bin OR 1 16 oz box - 2 cups quinoa bulk bin OR 1 small bag (you may have this in your pantry already) - 3 to 5 pounds of dry brown rice (or your favorite grain) - 10 pound box old fashioned oatmeal - 1 cup Scottish oatmeal (optional, use old fashioned for Scottish sweet potato oatmeal) Frozen - 2 bags frozen berries (make one strawberry) - 1 bag frozen Asian Medley - 1 bag frozen sliced mushrooms OR fresh pre-sliced OR 2 cartons of fresh mushrooms
- 1 bag frozen fire roasted corn - 1 bag frozen mixed vegetable (to have as back up in case you do not want to buy fresh) Refrigerated Section: - 3 quarts plant based milk OR minimum 12 cups or 96 oz plant based milk