Welcme t Eat, Live, & Play s Meal Planning guide. Desn t it feel gd t take cntrl f what yu eat? I m Trudy, the baker/ck/phtgrapher/web designer/fd stylist etc. etc. behind Eat, Live & Play. My gal is t help yu feel mre empwered in the kitchen by prviding yu with tasty and easy t prepare recipes. I prefer t use every day ingredients that yu can find easily r that yu may even already have tucked away in yur kitchen. I am ALL abut living a well-balanced life s n my blg yu ll find a mix f healthy recipes and as well as a few indulgent nes hey we all need a cheat day In 2012 I was very unhappy with my weight s I decided I was ging t d smething abut it. I m prud t say that I lst 25 punds thrugh a cmbinatin f eating well, exercising and let s face it - WILL POWER! Thse were my ingredients t success and a healthy plant-based lifestyle was als an imprtant part f my jurney. I lve fd way t much t sacrifice flavur, s I believe that healthy fd shuld taste great and leave yu feeling satisfied and gd abut yurself. Nw let s get ckin! p.s yur fellw meal planners and I wuld lve if yu shared yur creatins n Instagram, Facebk and Twitter with #eatliveandplay! w w w. e a t l i v e a n d p l a y. c m P a g e 1 38
Cngrats t yu fr taking charge f yur health and yur meals with this handy dandy meal planning guide! If yu re nt familiar with meal planning, then I ll just say this it s smething that yu ll want t get nice and czy with. Wuldn t yu rather just spend a few hurs in the kitchen fr 1 day nly and whip up meals fr yu and yur family fr the rest f the week? THIS IS THE BASIC FORMULA FOR MEAL PLANNING. D all f yur meal prep and cking n Sunday r t set yurself up with tasty meals all. week. lng. Imagine nt having t wnder what s fr dinner? when all yu want t d is thrw yur feet up n the cuch at the end f a lng day. Mst f these meals are plant-based, althugh yu can feel t add meat, cheese and dairy wherever yu like. A whle-fd, plant-based diet is based n whle, unrefined, fds. It s a way f eating that is centered n fruits, vegetables, whle grains, and legumes while excluding r minimizing meat, dairy prducts, and eggs, as well as prcessed r refined fds ie refined sugar, bleached flur. Or as I like t call it, fearless eating. Why? Plant-based eating allws yu t eat all f the healthy fd yu want withut cunting calries and watching the scale. Hw great is THAT?! If yu fllw a vegan diet all f these recipes can be adapted t be vegan. Check ut the substitutins n page 16! w w w. e a t l i v e a n d p l a y. c m P a g e 2 38
.. Take inventry. Take a lk in yur fridge and pantry. Save mney and avid fd waste by using sme f the items yu already have that yu can build ff f. Jt dwn yur favurite recipes. Try t include recipes using seasnal ingredients. Make a grcery list. I ve included a printable ne fr yu in this guide. Take yur list and g *shpping! When yu get hme... The meal prep begins! *Tip: I d my grcery shpping n a Saturday when the grcery stre is less busy and this leaves Sunday strictly fr meal prep! w w w. e a t l i v e a n d p l a y. c m P a g e 3 38
Meal planning is an extremely rewarding prcess but yes it des take a little time at the start f the week t set things in mtin. DON T LET THIS DISCOURAGE YOU! Stick with it. Each time yu d it, meal planning WILL becme easier. Althugh Eat Cheap, Live Gd is meant t guide yu, the mst imprtant thing is that yu create a prcess and flw which wrks best fr yu. By building a meal plan yu are taking charge f yur health and what yu eat, saving mney and saving time because yu wn t have t spend 1 hur in the kitchen each day making meals r even wrse scratching yur head trying t figure ut what t eat! Here are a few tips and resurces t keep yu rganized: Pcket I can t say enugh great things abut this app! Dwnlad it t yur phne r cmputer. When yu re scuring the net fr recipes simply save it t Pcket and tag yur cllected recipes fr easier reference later. ie create tags such as recipe, dinner, lunch etc. Ggle Keep r Ggle Calendar All yu need is a free Gmail address t get started. Yu can build yur grcery list in Ggle Keep and use Ggle Calendar t create yur meal plan. Alternatively yu can keep bth yur list and meal plan in Ggle Keep. Create Parts f Meals On yur meal prep day (ie Sunday) create parts f meals fr easy mixing and matching later in the week ie create a big batch f quina, ats r pasta sauce t mix and match with ther meals. Invest in a Slw Cker They are quite inexpensive these days and save yu A LOT f time in the kitchen. I spend 10 minutes in the mrning tss everything in the slw cker and when I cme my huse smells great and I eat withut lifting a finger. Which brings me t the next pint w w w. e a t l i v e a n d p l a y. c m P a g e 4 38
Freeze Y Meals! Seriusly, it des nt get any easier than this. Make big batch meals, and just freeze and reheat fr later. Just make sure t write the date n the utside f the cntainer r plastic bag s yu knw when yu made it. Check Ahead t See What Items Are n Sale I use a great app called Flipp, where I can just enter an item I need t determine if it s n sale. Yu can als brwse flyers frm yur lcal grcery stres. If this app is nt available t yu then just jump nline and check ut the weekly flyers fr yur lcal grcery stres. Purchase Items in Bulk Bulk stres are nthing t be ashamed f! It is ften the mst ecnmical place t purchase nuts, seeds, quina, whle grains, flurs, and items that yu ll eat bth infrequently and frequently. Ready t D This?! On the next page yu ll find yur meal plan and the pages after that will cntain yur meal prep schedule. If yu have kids, meal prep is a great way t get yur kids invlved in the kitchen and als helps them t build a healthy, fun relatinship with fd. Nw let s get t the fun stuff, yur meal plan! w w w. e a t l i v e a n d p l a y. c m P a g e 5 38
The recipes fr yur plan can be fund n page 17 Outrageus Omelet Muffins Overnight Oats Outrageus Omelet Muffins Pumpkin Pie Oatmeal Outrageus Omelet Muffins OR Banana Oatmeal Pancakes Breakfast Tex Mex Quesadillas Overnight Oats Apple and almnd butter Hummus & carrt sticks Apple and almnd butter Hummus & carrt sticks Apple and almnd butter Fruit f chice Fruit f chice Spiced Black Bean Burrit Plain ygurt, strawberries, raw hney Taste the Rainbw Quina Bwl Mixed nuts Clean n Green Bwl Plain ygurt, strawberries, raw hney Taste the Rainbw Quina Bwl Mixed nuts Carrt Ccnut Sup Plain ygurt, strawberries, raw hney Yur chice f leftver meal frm the week Ccnut Curry Ppcrn Caramelized Tfu Mushrm Wraps Plain ygurt, strawberries, raw hney Mushrm Swiss Chard Chilli Mexicasa Slw Cker Sup Mushrm Swiss Chard Chilli Smky Sweet Ptat Burgers Hearty Hmemade Chili I Can t Believe It s Nt Take Out Cashew Kale Fried Rice Bwl Better fr Yu Butter Tfu Yu may have sme leftvers frm these meals. That s a gd thing! G ahead and refridgerate r freeze any leftvers fr anther time! Refrigerate fr 3-5 days and freeze fr up t 1 mnth. w w w. e a t l i v e a n d p l a y. c m P a g e 6 38
The first thing yu re ging t want t d when yu get hme frm the grcery stre is yur meal prep. Dn t walk away frm the kitchen until yu d this. Depending n hw many ingredients yu re prepping and hw many meals yu are making this can take anywhere frm 45 minutes 2 ½ hurs. If yu take nthing else away frm this list, at least d the fllwing: 1. Wash and prep yur veggies, cut accrding t each recipe and stre in cntainers (preferably glass) in the fridge. 2. Prepare quina and rice and stre in a cntainer in the fridge. It shuld last up t 5 days refrigerated. This will make it easier t build n yur meals later in the week. 3. I highly suggest cranking up yur fav tunes and dancing t the beat while yu ck. Yu will feel like a rckstar! G n wit y bad self I recmmend Sngza which is an app yu can dwnlad fr free and chse music by genre r yur current md! 90s r&b fr life! But that s just me w w w. e a t l i v e a n d p l a y. c m P a g e 7 38
Meal Prep Schedule Sunday Meal Prep Schedule Seriusly, it s nt as daunting as it lks, nce yu start, yu ll realize hw easy it is! Sunday s meal prep shuld take yu abut 2.5 hrs, but yu ll get that time back later in the week Day Task Recipe Pg # Sunday Sunday Sunday Outrageus Omelet Muffins 17 Mushrm Swiss Chard Chilli Mexicasa Slw Cker Sup 29 30 Sunday Make quina ~ Add 2 cups quina and 3 cups f water t large pt. Bring 24/25 t bil and then reduce t simmer fr 20 minutes. Sunday Spiced Black Bean Burrits 23 Estimated Time Ntes 20 mins Once cked and cled stre in fridge (n lnger than 3 days) r freezer. 30 mins Once cked and cled stre in fridge. 15 mins Once cked and cled stre in fridge. 20 mins Once cked and cled stre in fridge (n mre than 5 days) 15 mins Sunday Sunday Sunday Smkehuse Sweet Ptat Burgers 31 Hearty Hmemade Chili 32 Pack lunches and snacks 25 mins After cking and cling, lay flat in Ziplc bag and freeze. Or stack separating each burger with parchment paper, wrap in fil and freeze. 35 mins Once cled, separate int 4 cntainers r 4 ziplck bags (lay flat) and freeze. 5 mins w w w. e a t l i v e a n d p l a y. c m P a g e 8 38
Mnday Mnday Mnday Reheat Mushrm Swiss Chard Chilli Make Taste the Rainbw Quina Bwl Make Overnight Maple Oats 29 24 18 5 mins Hw gd des it feel nt t ck?? ;) 10 mins Refrigerate after making 5 mins Refrigerate in 2 prtins Mnday Tuesday Tuesday Pack lunches and snacks (and breakfast if eating n the g) Reheat Mexicasa Slw Cker Sup Make Clean n Green Bwl 30 25 5 mins 5 mins 10 mins Refrigerate after making Tuesday Tuesday Wednesday Wednesday Take desired amunt f Outrageus Omelet Muffins ut f freezer Pack lunches and snacks (and breakfast if eating n the g) Reheat Mushrm Swiss Chard Chilli Make Pumpkin Pie Oatmeal 29 19 1 min 5 mins 5 mins 10 mins Cl, prtin and refrigerate after making Wednesday Wednesday Thursday Thursday Pack lunches and snacks (and breakfast if eating n the g) Remve Smkehuse Sweet Ptat Burgers frm freezer Reheat Smky Sweet Ptat Burgers Make Ccnut Curry Sup 31 31 26 5 mins 1 min 5 mins 35 mins Pack 1 prtin fr lunch; prtin & freeze the rest Thursday Thursday Remve Hmemade Hearty Chili frm freezer Pack lunches and snacks (and breakfast if eating n the g) *If 32 w w w. e a t l i v e a n d p l a y. c m P a g e 9 38
Friday Friday Saturday mrning Saturday mrning Saturday Saturday Sunday mrning Sunday mrning Sunday mrning eating Outrageus Omelet muffins Fri mrning, remve frm freezer Reheat Hmemade Hearty Chili Determine Saturday dinner. ~ Defrst yur chice f leftver meals fr dinner tmrrw Banana Oatmeal Pancakes Make I Can t Believe It s Nt Take Out Cashew Kale Fried Rice Bwl Reheat dinner YOUR CHOICE Make Caramelized Tfu Mushrm Wraps tnight r tmrrw Make Breakfast Tex Mex Quesadillas Make Better fr Yu Butter Tfu 32 20 33 27 21 34 5 mins? 20 mins These are wicked gd, yu are in fr a treat! 20 mins Refrigerate fr later 5 mins 15 mins fr wraps 20 mins 30 mins stve 4 hrs slw cker Grcery stre and meal planning fr next week! w w w. e a t l i v e a n d p l a y. c m P a g e 10 38
Try t familiarize yurself with the dirty dzen and the clean fifteen. THE DIRTY DOZEN These are the fds that yu want t purchase rganic as much as pssible due t the amunt f pesticides used in cnventinal grwing. They are listed in descending rder frm wrst t tread with cautin. THE CLEAN FIFTEEN These are the nes that if yu shuld buy lcal if rganic isn't available. Try t avid nn-rganic frm lcales that are a gazillin miles away frm yu. These are listed in descending rder frm clean t eh, still passible. Peaches Apples Sweet Bell Pepper Celery Nectarine Strawberries Cherries Kale Lettuce Grapes Carrt Pear Onin Avcad Sweet Crn Pineapple Mang Asparagus Sweet Peas (frzen) Kiwi Cabbage Eggplant Papaya Watermeln Brccli Tmat Sweet Ptat w w w. e a t l i v e a n d p l a y. c m P a g e 11 38
A checklist f every ingredient n yur meal plan. Be prepared! Print this list and check ff items as yu add them t yur cart. Befre yu head ut d a quick inventry t determine if yu already have these items in yur kitchen. I ve left sme black spaces in case yu want t add a few items Prduce Mushrms - 3 cups Tmat - 3 Shiitake Mushrms 1 cup Cherry tmates 1 pint Green pepper 2 Avcad - 3 Red pepper - 1 Limes - 4 Onins - 9 Red nin - 1 Green nins 1 bunch Cilantr 1 large bunch Kale 1 large bunch Zucchini 2 medium Spinach 4 cups Carrts - 7 Garlic 3-4 heads Bananas - 3 Lemn 1-2 Strawberries 1 pint Apples - 3 Swiss chard 1 bunch Cauliflwer 1 head Grains Rlled Oats r steel cut ats 1 ½ cups Ginger 3 stems [yu ll need 4 tablespns grated] Cucumber 1 medium Celery 2 stalks Sweet ptates 2 large Whle-wheat flur 1 + 1/3 cup Trtillas 10 medium Brwn rice 2 cups Quina 2 cups w w w. e a t l i v e a n d p l a y. c m P a g e 12 38
Meat/pultry/dairy Eggs 2 dzen Plain ygurt 1 tub Legumes Black beans 2 ~ 540ml cans Red kidney beans 1 ~ 540ml can White kidney beans - 3 ~ 540ml cans Chickpeas [garbanz beans] 1 540ml can 2 rganic chicken breasts [ptinal] Cheese 1 cup [ptinal] Nuts/ seeds Chia seeds 1 small package Herbs/spices Cinnamn 1 package Nutmeg 1 package Chili pwder 1 package Criander 1 package Allspice 1 package Basil - 1 package Thyme - 1 package Smked paprika 1 package Sauces Ht sauce 1 bttle [ptinal] Salsa 1 jar Tahini 1 small jar Chiptle peppers in adb sauce 1 can Onin pwder 1 package Pumpkin spice ¼ tsp [1 package] Optinal if yu have cinnamn, nutmeg, allspice, clves, ginger Cumin 1 package Curry 1 package Garam masala 1 package Oregan - 1 package Cayenne pepper 1 package Turmeric 1 package Red curry paste 1 small jar Vegetable brth 4 ~ 900 ml cartns (yu ll need 11 ½ cups fr these meals) Sya sauce 1 bttle Wrcestershire sauce 1 bttle w w w. e a t l i v e a n d p l a y. c m P a g e 13 38
Fats, Oils & Sweeteners Almnd butter 1 jar Raw hney 1 jar Maple syrup 1 bttle Organic brwn sugar r ccnut palm sugar 6 tablespns Other Ccnut milk 2 cans Pumpkin puree - 1 can Ccnut il 1 bttle Olive il 1 bttle Tasted Sesame il [regular sesame is fine] 1 small bttle Almnd milk 1 ½ cups Vanilla extract 1 bttle Naan 1 package f 4 Whle wheat Hamburger buns 1 package f 4 Tfu 2 ~ 350g pacakges Diced tmates 2 ~796ml cans Frzen Peas 1 cup Baking sda 1 bx Edammae 1 cup frzen Baking pwder 1 cntainer Pank crumbs 1/3 cup Vanilla extract 1 bttle Rice paper wrappers 1 package [can be fund in Asian sectin in grcery stre] w w w. e a t l i v e a n d p l a y. c m P a g e 14 38
w w w. e a t l i v e a n d p l a y. c m P a g e 15 38
Mst f these delicius meals are plant based and can easily be adapted t be vegan with the fllwing substitutes: Egg substitutes Flax r chia egg: Take 1 tablespn grund raw flaxseed (r grund chia seeds) and 2 1/2 tablespn water. Add flaxseed (r chia) and water t a dish and stir. Let rest fr 5 minutes t thicken. Add t recipes in place f 1 egg. This wrks as a great substitutin in pancakes, brwnies, ckies and muffins, r any time an egg is called fr. Ygurt substitutes Ccnut ygurt, sy ygurt, rice ygurt Cheese substitutes Daiya cheese, cashew cheese (check ut this recipe!) Meat substitutes Tfu r tempeh w w w. e a t l i v e a n d p l a y. c m P a g e 16 38
BREAKFAST The mst imprtant meal f the day! Did ya knw that the term breakfast means t break the fast? w w w. e a t l i v e a n d p l a y. c m P a g e 17 38
OUTRAGEOUS OMELET MUFFINS PREP TIME 10 mins // COOK TIME 15 mins // TOTAL TIME 25 mins // YIELD 12 These are great t make in advance and are packed with healthy veggies and Omega 3 frm the eggs. WHAT YOU LL NEED: 1 cup mushrms, finely diced 1 medium green pepper, diced 1 medium red pepper, diced 1 medium nin, diced 2 cups spinach, rughly chpped 2 clves garlic, minced 6 whle rganic, free-range eggs 6 rganic, free-rage egg whites ½ teaspn salt ¼ teaspn each black pepper, regan, basil, garlic pwer A cuple f drps f ht sauce (ptinal) Free range eggs are the healthier chice because they dn t have antibitics and hrmnes and hens are allwed t graze the utdrs fr their fd. WHIP IT TOGETHER: Set ven t 375 and grease a 12 cup muffin pan. Whisk eggs tgether in a bwl r a large measuring cup and set aside. Whisking in the measuring cup makes it easier t pur int the pan. Place all f chpped veggies, and minced garlic int a bwl. Tss tgether and place abut 1 tablespn f mixture int each muffin cup. Feel free t pack it dwn a little. Nw pur eggs int each muffin cup filling abut ¾ f the muffin cup. Bake fr abut 18 minutes, r until the muffins are set and glden. They will puff up during baking but will sink when cling. Cl in pan fr abut 10 mins then run a knife alng the edges t pp them ut. Strage In fridge n lnger than 4 days In freezer up t 1 mnth (just remve the night befre and micrwave in the mrning) w w w. e a t l i v e a n d p l a y. c m P a g e 18 38
OVERNIGHT MAPLE OATS PREP TIME 5 mins // COOK TIME 6 Hurs r vernight // TOTAL TIME 6 hrs // YIELD 2 muffins WHAT YOU LL NEED: 1 cup unsweetened almnd milk [if yu want t make it yurself I have a tasty recipe n the blg!] 1/2 cup mashed banana [1 large] 2 tablespns almnd butter 2 tablespns maple syrup ¼ teaspn grund cinnamn ¼ teaspn nutmeg [ptinal] 1/8 tsp sea salt 1 cup gluten-free ld fashined rlled ats 1/4 cup chia seeds Chia seeds are rich in antixidants, mega 3 fatty acids and help t remve txins frm the bdy. They are als a rich surce f fiber, prtein and minerals. WHIP IT TOGETHER: Stir tgether almnd milk, banana, almnd butter, maple syrup, cinnamn, and salt in a medium bwl, until smth. Add in the ats and chia seeds. Divide between 2 masn jars (r ther cvered cntainer). Refrigerate 6 hurs r vernight. When ready t eat. Add mre sliced bananas, almnds r whatever yur favurite tppings are. If it s nt sweet enugh add sme mre maple syrup. It s als great warned up if yu micrwave fr a bit. w w w. e a t l i v e a n d p l a y. c m P a g e 19 38
PUMPKIN PIE OATMEAL PREP TIME 5 mins // COOK TIME 15 mins // TOTAL TIME 20 mins //YIELD 1 *Feel free t duble this recipe if yu d like t make mre* Pumpkin pie is served fr breakfast in this tasty recipe that s perfect fr crisp mrnings! WHAT YOU LL NEED: 1/2 cup gluten-free rlled ats 1/2 cup water 1/2 cup unsweetened almnd milk ½ teaspn vanilla extract 1/2 banana, mashed 1/4 cup rganic pumpkin purée 1-2 tablespns maple syrup 1/4 teaspn pumpkin pie spice* 1/4 teaspn grund cinnamn ¼ teaspn f sea salt 1 tablespn chia seeds [ptinal] Pumpkin is rich in Vitamin A which is imprtant fr eye sight. Bananas are high in Vitamin C and have infectinfighting prperties! WHIP IT TOGETHER: Stir the ats, water and almnd milk and vanilla tgether in a small r medium pt, and bring t a bil. Reduce t simmer and ck fr 10 minutes until creamy. While the atmeal is cking, mash the banana with a frk in a small bwl. Mix in pumpkin purée, maple syrup, pumpkin pie spice, cinnamn and sea salt. When atmeal is dne cking, stir pumpkin mixture int the ats. Add chia seeds if using. Mix well until cmbined. If the mixture is dry, feel free t add mre almnd milk. Fr a DIY versin f pumpkin pie spice mix the fllwing: 4 teaspns cinnamn 2 teaspns grund ginger 1 teaspn freshly grated nutmeg 1 teaspn grund allspice 1/2 teaspn grund clves Use yur leftver pumpkin puree in a laf r smthie! w w w. e a t l i v e a n d p l a y. c m P a g e 20 38
Banana Oatmeal Pancakes PREP TIME 10 mins // COOK TIME 15 mins // TOTAL TIME 25 mins // YIELD 16 Hands dwn ne f my fav breakfast recipes EVER! Slightly crispy n the utside, mist, buttery and sweet n the inside. WHAT YOU LL NEED: 1 cup rlled ats 1 cup all-purpse flur [feel free t use gluten-free] 1/4 cup rganic brwn sugar r ccnut palm sugar 1 teaspn baking pwder 1 teaspn baking sda 1/4 teaspn salt 1/4 teaspn nutmeg 1 ripe banana 2 eggs [free range r rganic] 1 cup plain ygurt 1/2 cup milk f chice 1/2 teaspn vanilla 1/4 cup melted ccnut il [r butter] Oats are a great surce f energy t start yur day and keep yu feeling full lnger. These pancakes are bth indulgent and healthy! WHIP IT TOGETHER: In a large bwl, stir tgether atmeal, flur, sugar, baking pwder, baking sda, salt and nutmeg. In anther large bwl, mash banana with a masher r frk. Whisk in eggs and ygurt. Stir in milk and vanilla. Make a hle r a well in mixture, pur in banana mixture and stir until blended. Stir in melted butter. Cat a large frying pan with butter and set ver medium heat until ht. When butter is famy drp the batter by ¼ cupfuls, spacing the pancakes abut 2 inches apart. Yu shuld be able t fit abut 3 r 4 in the pan. Be careful nt t crwd pan. Ck until hles frm n the tp, and the edges are glden, abut 2 t 3 minutes. Turn and ck until glden brwn n each side, abut 3 t 4 min mre. Remve t a platter. Cver t keep warm r hld warm in an ven heated t 275F. Tp with maple syrup and icing sugar if desired. w w w. e a t l i v e a n d p l a y. c m P a g e 21 38
Breakfast Tex Mex Quesadillas PREP TIME 15 mins // COOK TIME 10 mins // TOTAL TIME 25 mins // YIELD 5-6 WHAT YOU LL NEED: WHIP IT TOGETHER: Quesadillas 1 teaspn live il 4 eggs Cuple dashes f ht sauce ¼ teaspn sea salt 2 cups spinach, rughly chpped ½ cup cked black beans 6 small r medium whle grain trtillas [depends n hw big yu want them] 1 cup yur chice f cheese [ptinal but I like Mnterey Jack r cheddar] 1 tmat diced 2 tablespns salsa Guacamle: Cmbine ingredients in a medium bwl and mash with a masher r frk until well cmbined and smth. Set aside. Guacamle 1 large avcad, diced 1 tablespn fresh lime juice 1 small garlic clve, pressed r minced 2 tablespns red nin, chpped Small handful fresh cilantr ½ teaspn grund criander ½ teaspn cumin ⅛ teaspn sea salt ¼ teaspn black pepper Black beans are a great plant-based surce f prtein and fiber. Fr the eggs: Heat ven t 275 degrees Scramble the eggs in a medium bwl. Add ht sauce and salt. Heat live il in a pan n medium heat. Add spinach and ck abut 1 t 2 minutes r until wilted. Add black beans and eggs t pan and scramble until eggs are cked, abut 1 t 3 minutes. Transfer t a bwl and set aside. Place trtilla in pan set t medium heat and tast fr 1-2 minutes each side. As the secnd side is tasting, tp ne half f the quesadilla with cheese (amunt f cheese depends n chse sizen f quesadilla). Layer scrambled egg mixture n tp f cheese. Fld ver ther side f quesadilla t clse. Remve frm pan when yu see that cheese is melted. Transfer the quesadilla t ven t keep warm while yu ck remaining quesadillas. When all quesadillas are cked slice each in half, pen carefully and fill with guacamle. w w w. e a t l i v e a n d p l a y. c m P a g e 22 38
Ditch the brwn bag fr these delicius recipes yur cwrkers will be envius f! LUNCH w w w. e a t l i v e a n d p l a y. c m P a g e 23 38
Spiced Black Bean Burrits PREP TIME 10 mins // COOK TIME 4 mins (mre if rice is used) // TOTAL TIME 14 mins // YIELD 4 Cmbining plantbased irn surces such as black beans with Vitamin C rich fds like kale WHAT YOU LL NEED: increases the absrptin f irn. 1 cup cked brwn rice [ptinal] 2 teaspns live il 1 tablespn fresh lime juice ¼ teaspn sea salt 1 tablespn cilantr, rughly chpped 2 large kale leaves, stems remved, chpped int small pieces ½ cup canned black beans [rinsed and drained] 1 garlic clve, minced ¼ teaspn chili pwder ¼ teaspn cumin pwder 4 medium wheat trtillas 1 small avcad, pitted and sliced int strips lengthwise 1 tablespn chpped red nin Sur cream r salsa [ptinal] WHIP IT TOGETHER: If using rice, prepare first and set aside. In a large bwl, whisk tgether 1 teaspn live il, lime juice, sea salt and cilantr. Add kale t bwl and marinate kale in mixture fr 1 minute. Set aside. Place 1 teaspn live il in skillet and set t medium heat. Add back beans, garlic, chilli pwder, cumin and a sprinkle f sea salt and ck stirring ccasinally until heated abut 4 minutes. Remve frm heat and mash up beans slightly. Warm the trtilla in a skillet [r in the micrwave] fr a few secnds. Add black bean mixture, avcad, kale and red nins Add a dllp f sur cream r salsa if using. Rll up the burrit, and serve. w w w. e a t l i v e a n d p l a y. c m P a g e 24 38
Taste the Rainbw Quina Bwl PREP TIME 5 mins // COOK TIME 20 mins // TOTAL TIME 25 mins // YIELD 2-4 NEED: 1 tablespn + 1 teaspn live il ½ f medium zucchini, diced ½ cup sliced mushrms ½ cup cherry tmates 1 nin, finely diced 1 cup quina 1 teaspn curry 1 teaspn turmeric ½ teaspn allspice 1 ½ cup vegetable brth WHAT YOU LL Quina is a cmplete prtein that is packed with irn, fiber, and cntains all the essential amin acids that we need. It s rich in many minerals that mst f us dn t get enugh f. WHIP IT TOGETHER: Heat 1 teaspn f live il in skillet ver medium high heat. Add zucchini, mushrms, and cherry tmates. Ck until tmates start t blister slightly, abut 3 minutes. Heat live il in medium pt n medium high heat. Add nins and ck fr 1 minute r until translucent Add rinsed quina t nin, add spices and vegetable brth Bring t a bil then reduce t simmer. Cver pt and ck fr 20 minutes. Fluff with frk nce dne. Add vegetables and stir tgether. w w w. e a t l i v e a n d p l a y. c m P a g e 25 38
Clean n Green Bwl PREP TIME 10 mins // COOK TIME 10 mins // TOTAL TIME 20 mins // YIELD 2 WHAT YOU LL NEED: 1 cup quina, uncked 1 ½ cups water (r vegetable brth fr mre flavr) 1 tablespn ccnut il ½ large nin, chpped 1 clve garlic, minced 1 cup edamame, frzen 1 zucchini, chpped 2 cups kale, stems remved and rughly chpped ½ small avcad, sliced salt and pepper, t taste Green fds like kale are great fr ur circulatry systems and cntain many anti-cancer prperties. TAHINI DRESSING 1/4 cup tahini 1 teaspn grated ginger 1 clve garlic, minced 2 tablespns fresh lemn juice 1 tablespn maple syrup [r hney] Dash sea salt WHIP IT TOGETHER: Add quina and water t a medium sized pt and bring t a bil. Reduce t simmer, cver and ck fr 15-18 minutes. Heat live il in skillet and ck nins and garlic fr 2 minutes. Add the frzen edamame and zucchini. Ck fr 5 minutes then add kale ck abut kale is wilted, abut 1 minute. Add desired amunt f salt and pepper, t taste. Remve frm heat T make dressing, whisk all ingredients tgether in a small bwl until nice and smth. T serve, place quina int a bwl, tp with the vegetable mixture. Add the dressing [I like t drizzle it n]. Tp with carrt ribbns if desired. w w w. e a t l i v e a n d p l a y. c m P a g e 26 38
Ccnut Curry Sup PREP TIME 10 mins // COOK TIME 36 mins // TOTAL TIME 46 mins // YIELD 4 WHAT YOU LL NEED Ccnut milk is a great dairy alternative that is perfect in this sup as well as smthies. Try whipping it and adding vanilla fr a dairy free whip n desserts! 1 can ccnut milk 1 medium nin, chpped ¾ teaspn sea salt 2 teaspns, grated fresh ginger 2 teaspns red curry paste 1 clve garlic, peeled and chpped 3 medium carrts, sliced int cins 2 + ¾ cups lw-sdium vegetable brth 2 tablespns fresh lime juice (n lime juice frm a plastic lime!) Small handful f cilantr sprigs, rughly chpped WHIP IT TOGETHER: Heat 1/3 cup f the ccnut milk in a large saucepan ver medium-high heat. Add the nin and salt and ck while stirring until nin is sftened, abut 5 minutes. Stir in the ginger, curry paste, and garlic and ck while stirring until well cmbined and fragrant, abut 1 minute. Add the carrts, brth, lime juice, cilantr, and remaining ccnut milk. Bring t a bil ver high heat. Reduce heat and simmer, cvered, until carrts are tender, abut 30 minutes. Transfer sup t blender and puree in batches. BE CAREFUL, it will be ht! If yu feel it needs t be reheated transfer back t pt and reheat therwise serve immediately, Tp with a bit f cilantr. w w w. e a t l i v e a n d p l a y. c m P a g e 27 38
Caramelized Tfu Mushrm Wraps PREP TIME 10 mins // COOK TIME 7 mins // TOTAL TIME 17 mins //YIELD 8 WHAT YOU LL NEED: Tfu is a cmplete surce f prtein and cntains essential amin acids. It prvides almst half f ur daily calcium needs in additin t magnesium and irn. 1 350g package extra firm tfu 2 tablespns live il r ccnut il ½ tablespn sesame il [ptinal] 2 tablespns lw sdium sya sauce 3 clves garlic, minced 3 tablespns rganic brwn sugar, ccnut palm sugar r hney ½ tablespn ginger, grated ½ teaspn sea salt 8 z. package mushrms, sliced (I like Prtbell r cremini) ½ medium cucumber Handful cilantr 2 green nin, thinly sliced 8 rice paper wrappers WHIP IT TOGETHER: Pat the tfu dry and cut int 6 slices. Place in a single layer n a plate. Whisk tgether ils, sya sauce, garlic, sugar, ginger and salt until cmbined. Tss the tfu slices in the mixture making sure they are thrughly cvered. Heat a pan ver medium high heat and ck the tfu in a single layer until glden n each side, abut 5 minutes. Add mre il if needed. Remve the tfu frm the pan slice int pencil sized pieces. Sprinkle with a bit mre salt. Tss the mushrms gently in remainder f marinade frm the tfu. Sauté the mushrms in the same skillet fr 2 minutes. Transfer t bwl r plate. Set up a large bwl f warm water, and sak rice paper in bwl, being careful nt t ver sak. Place rice paper n a large plate and add tfu, mushrms, cucumber, cilantr and green nins. Wrap accrding t package instructins. Cut in half and enjy! w w w. e a t l i v e a n d p l a y. c m P a g e 28 38
Yu re hungry, and tired and want dinner NOW! Get a jump start n the week with these make ahead meals. DINNER w w w. e a t l i v e a n d p l a y. c m P a g e 29 38
Mushrm Swiss Chard Chili PREP TIME 10 mins // COOK TIME 15 mins // TOTAL TIME 25 mins // YIELD 4-6 This THE perfect chilli fr crisp fall days r anytime yu need t warm yur sul. This is ne f the mst requested recipes frm my family and friends when I entertain and is packed with nutrients. Mushrms Gd fr bsting immune system & weight management White kidney beans Rich in anticancer prperties Turmeric Has ver 150 therapeutic uses such as fighting inflammatin and healing digestive issues WHAT YOU LL NEED: ¼ cup extra virgin live il 1 large nin chpped 1 tablespn fresh minced ginger 2 teaspn grund turmeric 2 tablespn each dried basil and regan 1 teaspn dried thyme ¼ teaspn each cinnamn, allspice, and nutmeg 1 cup each chpped shiitake and cremini mushrms 3 carrts peeled and chpped 2 celery stalks chpped 2 (540mL) cans white kidney beans, rinsed and drained 2 medium tmates, finely diced 2 cups water 1 tablespn raw hney 1 bunch Swiss chard, carsely chpped 1 teaspn sea salt Cayenne pepper t taste Every single ingredient in this chili is health prmting and is packed with an array f nutrients especially frm mushrms, white kidney beans and turmeric. WHIP IT TOGETHER: Heat il in large pt ver medium heat and sauté nin until translucent, abut 3 minutes. Add ginger and spices and heat until fragrant. Add mushrms, carrts, and celery and stir until well cated in spices. Add beans, tmates, water, and hney. Bring t a bil then reduce t simmer fr 30 minutes r up t 1 hur. Turn ff heat, add Swiss chard, cver pt and let sit fr 10 minutes. Add salt and cayenne t taste. w w w. e a t l i v e a n d p l a y. c m P a g e 30 38
Mexicasa Slw Cker Sup PREP TIME 10 mins // COOK TIME 6-8 hurs // TOTAL TIME 6 hurs 10 mins // YIELD 4 If yu ve never used canned chiptle peppers befre yu are in fr quite a treat! It is essentially jalapeñs that are smked and rehydrated in a beautiful tangy, smky, spicy, sweet purée garlic, tmat, vinegar and ther spices. It packs a bit f heat s tread lightly but add such a nice depth t any dish like chillis, sauces, beans, sandwiches etc. WHAT YOU LL NEED: 1 540 ml can black beans, rinsed and drained 1 can diced tmates 1 bell pepper, cred and diced 1 jalapens, seeds remved, diced [ptinal] 1 nin, diced 3 garlic clves, minced 2 teaspns regan 2 teaspns chili pwder 3 teaspns cumin Black beans are ne f the cheapest healthy fds and are extremely versatile! Stck up! 1 ½ - 2 teaspns adb sauce frm canned chiptle peppers in adb [r chiptle chili pwder] 1 tablespn Wrcestershire sauce 4 cups vegetable brth Fr tppings: diced avcad, crushed rganic blue crn trtilla chips, few sprigs fresh cilantr, small dllp (nt crazy silly spnfuls) sur cream WHIP IT TOGETHER: Thrw all ingredients int the slw cker, give it a gd stir, ck n high fr 6-8 hurs. Walk away and g abut yur day! When dne cking, transfer mixture in batches t blender and blend until smth. Yu can als an immersin blender if yu have ne. When ready t serve, ladle int bwls and tp with yur favrite tppings. w w w. e a t l i v e a n d p l a y. c m P a g e 31 38
Smkehuse Sweet Ptat Burgers PREP TIME 45 mins // COOK TIME 10 mins // TOTAL TIME 55 mins // YIELD 4 WHAT YOU LL NEED: 2 cups mashed sweet ptates [abut 2 large ptates] 1 cup canned cannellini beans [rinsed and drained] 2 garlic clves, minced 1/3 cup pank bread crumbs 1/3 cup wheat flur [r all-purpse, etc] 1 large egg, lightly beaten *1 ½ teaspns adb sauce frm canned chiptle peppers in adb [r 1 ½ teaspns smked paprika] ½ teaspn chili pwder 1 teaspn nin pwder 1 teaspn salt 1/2 teaspn pepper 1/8 teaspn cumin 2-3 tablespns ccnut il r live il 4 buns [preferably whle wheat] Sweet ptates are rich in beta cartene which help t slw dwn aging and are amazing fr skin health. WHIP IT TOGETHER: Wash and dry sweet ptates. Using a frk, pierce ptates and place in micrwave n a paper twel. Micrwave fr 5-6 minutes. Turn ptates ver then ck fr anther 5-6 minutes r until sft. Remve frm micrwave and slice in half lengthwise. Allw them t cl fr a few minutes r until yu can handle it enugh t remve the flesh. I used a large metal spn t scp it ut. Mash beans with a frk in a large bwl. Once cled, thrw in sweet ptat and mash mixture tgether. Add in spices, salt and pepper, minced garlic, egg, pank and flur. Mix everything tgether until cmbined. If desired place bwl in fridge fr 15 mins which will help yu t firm things up and frm them int patties. Add 2 tablespns ccnut r live il t a large skillet ver medium heat. Frm mixture int 4 patties. Once skillet is ht, add them t skillet. Ck fr 5-6 minutes each side, until nice and crispy n the utside. [I like mine a bit charred ] Try nt t mve them as they are cking r else they may break apart. Place burgers n buns and add yur favurite tppings. [I lve adding avcad r may with a little mre chiptle sauce stirred in.] *Yu can find canned chiptle peppers in adb sauce in the Mexicasa sectin f yur grcery stre. *If yu have extra left ver it is great in sups, chilis, with eggs, stirred int may r guac and added t sandwiches. w w w. e a t l i v e a n d p l a y. c m P a g e 32 38
Hmemade Hearty Chili PREP TIME 10 mins // COOK TIME 6-8 HOURS // TOTAL TIME 6 HOURS 10 MINS // YIELD 4 Cauliflwer is a super fd that is great fr brain health due t B Vitamins and als helps yur bdy t detxify. It als supprts digestin and is rich in prtein, flate and fiber. WHAT YOU LL NEED: 2 tablespns ccnut r live il 2 pieces bneless skinless chicken breasts, cut in 1inch cubes [ptinal] 2 medium nins, chpped 3 clves garlic, minced 3 cups cauliflwer, carsely chpped [leaving sme large pieces] 1 medium green pepper, carsely chpped 1 teaspn each grund dried regan, cumin, and salt 4 teaspns chili pwder [mre if yu like things spicy] 1 796 ml can diced tmates 1 540 ml can red kidney beans, drained and rinsed WHIP IT TOGETHER: Heat il ver medium-high heat in large saucepan. Add chicken [if using], nins and garlic. Ck until chicken is brwned and nins are translucent, abut 5 t 7 minutes. Add cauliflwer, green pepper, and spices. Ck fr 1 minute. Add tmates and beans; bring t bil. Reduce heat t simmer, cver and ck fr 30 minutes. Stir ccasinally. Tip: Yu can als make this in yur slw cker but simply thrwing all ingredients in and cking n high fr 5-6 hurs. Set it and frget it that s what I d d! w w w. e a t l i v e a n d p l a y. c m P a g e 33 38
I Can t Believe It s Nt Take Out - Cashew Kale Fried Rice Bwl PREP TIME 10 mins // COOK TIME 40 mins // TOTAL TIME 50 mins // YIELD 2 The perfect meal when yu want take ut withut the price tag and that is healthy! WHIP IT TOGETHER: WHAT YOU LL NEED: 1 cup brwn rice 1 ½ cups lw-sdium vegetable brth 3 ½ tablespns live il 1 red bell pepper, thinly sliced 1 small carrt, diced ½ cup mushrms, sliced ¼ cup peas ½ nin, diced 1 medium handful f kale, de-stemmed and rughly chpped 4 garlic clves, minced ½ teaspn fresh grated ginger 2 large free run eggs 3 tablespns lw-sdium sy sauce 2/3 cup cashews, carsely chpped [reserve abut 1 tablespn t sprinkle n tp] 1/2 tablespn tasted sesame il Cmbine the rice, and brth and bring t a bil (r prepare in rice cker). Reduce t a simmer and cver pt. Ck until the liquid is absrbed, abut 40 minutes Over medium-lw heat, heat 1 tablespn f live il in a large pan. Add the pepper, carrt, mushrms, peas, nins, salt and pepper and stir well. Ck until sft abut 6 minutes. Add anther tablespn f live il t pan and ck kale, garlic and ginger until the kale wilts. Place veggies int a bwl and set aside. Increase the heat t medium and add a 1/2 tablespn f live il t the same pan. Add eggs, scrambling them as they ck, abut a minute. Place eggs in a separate bwl and set aside. Turn the heat up t high and add the remaining live il [1 tablespn]. Add in rice, and ck, tssing every 1-2 minutes until a bit crispy, abut 6-8 minutes. Reduce the heat t lw and stir in sy sauce. Then add the veggies, eggs and cashews. Trickle the tasted sesame il n tp and garnish with a bit f chpped cashews. Yu can eat as is r add shrimp r chicken. w w w. e a t l i v e a n d p l a y. c m P a g e 34 38
Better fr Yu Butter Tfu & Chickpeas PREP TIME 15 mins // COOK TIME 4 hurs // TOTAL TIME 4 hurs 15 mins // YIELD 4-6 I lve Indian fd and butter chicken is ne f my favs. I develped this when seeking a healthier plant based versin that des nt disappint. Simple and delicius, my type f meal. I highly recmmend cking in a slw cker but if nt yu can make it n the stve. This lightened up versin uses ccnut milk instead f whipping cream which gives it a nice velvety texture and amped taste. WHAT YOU LL NEED: Chickpeas are packed with insluble 1 package firm tfu [350g] fiber which aids in 1 teaspn ccnut r live il digestin. Recent 1 medium size nin, diced research has shwn 4 garlic clves, minced that they can cntrl appetite and can 1 can ccnut milk lwer yur cravings 1 cup tmat sauce r puree fr prcessed fds. *1 tablespn garam masala 1 tablespn curry pwder 1 teaspn chili pwder 1 teaspn fresh ginger, grated salt/pepper 1 540 ml can chickpeas garbanz beans, rinsed and drained 1 cup frzen peas Small handful f cilantr, finely chpped Brwn rice and naan fr serving WHIP IT TOGETHER: Slw cker methd Rinse tfu and wrap in paper twel. Place n a plate and then place smething heavy n tp f the tfu, like a heavy bk r can t allw water t drain ut fr abut 15 minutes. Once water has drained cut int cubes and set aside [r yu can cut while sauce is cking] w w w. e a t l i v e a n d p l a y. c m P a g e 35 38
Heat the il in a medium saucepan ver medium heat. Add the nin cking until sft and translucent, abut 3-5 minutes. Add in the garlic and stir until fragrant, abut 1-2 minutes. Stir r whisk in the ccnut milk, tmat sauce, and spices and ginger, cking fr abut 5 minutes r until it thickens a bit. Place the tfu and chickpeas in the slw cker. Pur the sauce n tp. Ck n lw fr 4-5 hurs until thick. Just befre serving, stir in the cilantr. Stve tp methd: In medium r large saucepan, set ver medium heat add il. Add in the nin, garlic and spices and ck until fragrant, 1-2 minutes. Stir r whisk in the ccnut milk, tmat sauce, ginger, tfu and chickpeas. Bring t a bil. Reduce t a simmer and ck fr 20 minutes until sauce thickens. Add frzen peas after 10 minutes f cking. *Yu can find garam masala in yur lcal grcery stre either where all f the spices are lcated r in the Indian aisle. Yu can use it in sups and stews. If yu dn t have it yu can make yur wn as fllws: 2 parts grund cardamm + 5 parts grund criander + 4 parts grund cumin + 2 parts grund black pepper + 1 part grund clves + 1 part grund cinnamn + 1 part grund nutmeg [It s kinda just easier t just buy it!] w w w. e a t l i v e a n d p l a y. c m P a g e 36 38
Meal planning is great fr s many reasns. Whether yu re reading this sectin befre yu get started r after a fun week f meal planning yu will r shuld have experienced the fllwing benefits. 1. Yu ate ut way less, which means yu SAVED MONEY Pht credit: Shutterstck 2. Yu ate less prcessed and refined fds 3. and ate fds that were HEALTHY and nurishing. 4. Yu never felt hungry and had a variety f healthy meals t keep yu satisfied 5. Yu saved a lt f time in the kitchen and had mre spare time in the s. 6. If yu re a mm r a dad yu spent sme time in the kitchen with the kids getting them invlved in the meal prep. 7. Didn t have t wnder what s fr dinner? 8. Yu experienced LESS STRESS because yu knew exactly what yu were ging t eat. I wuld lve t hear yur feedback abut this meal plan! Feel free t send me a nte t: eatliveandplay@gmail.cm with yur feedback and suggestins. I lk frward t hearing frm yu! Thanks fr allwing me int yur kitchen! p.s If yu want t wrk with me, 1:1 flip t the next page! w w w. e a t l i v e a n d p l a y. c m P a g e 37 38
If yu re ready t take yur health t the next step beynd Eat Cheap, Live Gd, I d lve t help! Here are a few f the services that I ffer: 60 minute grcery stre tur Tgether we will cruse the aisles and I will educate yu n healthier eating chices and help yu t discver the pwer f healthy fds O Culinary Nutritin Caching O Learn which super fds t eat fr increased health and wellness O Strategies n hw t nurish yur bdy with the right vitamin and mineral rich fds t feel yur abslute best O Custmized meal plan t help yu achieve yur health, wellness and weight gals O AND SO MUCH MORE! Even if yu cnsider yurself t be pretty knwledgeable abut health, my services will help yu take yur health and wellness t the next level! Thrugh wrking with me, yu ll learn mre than yu thught pssible abut the health benefits f specific f ds and hw t put it int practice in the kitchen. I knw what it s like t struggle with weight lss and chrnic illness. I ll help yu t make impactful changes t yur lifestyle they will leave yu feeling energized and mre in cntrl f yur health than ever befre. If yu re ready fr smething a little different withut calrie cunting, cntact me tday! eatliveandplay@gmail.cm w w w. e a t l i v e a n d p l a y. c m P a g e 38 38