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 Green Bowls A B C D E F G * Use these meals for Lunch or Dinner to feed 4 adults. INDIVIDUAL PLAN Sunday Monday Tuesday Wednesday Thursday Friday Saturday Mama Mia! Quinoa (NEW!) Emerald Isle Curry (NEW!) Maui Teriyaki Chili Irish Pub Spud (NEW!) Big MACaroni Pad Thai Burritos Rainbow Cobb Salad (NEW!) K L M N O P R * These are Lunch or Dinner meals. Use second serving for a later meal. Family BONUS RECIPES Individual Polenta Grand Slam (NEW!) H Nacho Burritos J Thin Mint in a Mug (NEW!) T Dublin Falafels (NEW!) Z 100+ more easy breakfast options in the Big Breakfast Book on your dashboard 1
GROCERY LIST FAMILY RECIPES FRESH PRODUCE Meal Ingredient TOTAL E Bell Peppers (any) 2 G Cilantro 1 bunch D Ginger Root 2-inch A B Coleslaw Mix 28 oz C D Kale 2 bunch H Spinach 4 oz F Cherry Tomatoes 10 oz H Mushrooms (brown) 8 oz D E G Garlic 1 head D E Onions (sweet) 2 A Potatoes (baking) 4 G Sweet Potatoes 2 G Limes (fresh juice) 2-3 G Avocado 1 OTHER REFRIGERATED Meal Ingredient TOTAL A B Vegan Yogurt (plain) 12 oz C Hummus (plain) 8 oz (1 c) F Vegan Mayo (or plain yogurt) 4 oz (½ c) H Extra-Firm Tofu (or 15 oz can Chickpeas) FROZEN 1-15 oz pkg Meal Ingredient TOTAL Meal GRAINS & PASTA Ingredient Dry Amount Cooked Amount B Instant Oats ½ cup - C Quinoa 1 cup - D G Brown Rice 2 cups 6 cups F Lentils (not red) 1 cup 2 cups F Pasta (i.e. macaroni) 8 oz - BAKING AISLE (PANTRY STAPLES) A Garbanzo Bean/ Chickpea Flour ¼ cup C H J Soy or Almond Milk (plain) 4-24 oz D Raw Cashews 2 oz (½ c) H Polenta (dry mix, not a tube) 1 cup H Pure Maple Syrup 1 tbsp J Flour (White WW or GF) ½ cup HERBS & SPICES Chili Powder Italian Seasoning (2 tbsp) Dried Dill Mild Curry Powder Garam Masala Onion Flakes (2 tbsp) Garlic Powder (3 tbsp) Onion Powder (3 tbsp) Ground Coriander Paprika Ground Cumin Optional: Nutritional Yeast (1 cup) Turmeric D Green Peas 9 oz (1½ c) E Pineapple 15 oz (3 c) G Corn 6 oz (1 c) 2
CANNED & JARRED GOODS # 15-oz cans B Chickpeas 1½ cups 1 E Kidney Beans 3 cups 2 G Black Beans 1½ cups 1 E Diced Tomatoes 28 oz 2 C Marinara Sauce 18 oz (2 c) D Vegetable Broth 8 oz (1 c) LOWER FAT (NUT-FREE) SUBSTITUTIONS D NOTES: Coconut Milk 14 oz Soy Milk (1¾ c), Coconut Extract (opt) D Cashews 4 Sweet Potatoes G Avocado 6 oz Green Peas (1 c), 4 oz Corn (¾ c), 4 Corn Tortillas (taco size) J Refried Beans 1½ cups 1 J Salsa 5 oz (½ c) ETHNIC AISLE A Low-Sodium Soy Sauce (or GF Tamari or Coconut Aminos) 1 tsp D Lite Coconut Milk (canned) 14 oz E Teriyaki Sauce 2 oz (¼ c) CONDIMENTS & OTHER A F H Worcestershire Sauce (vegan) 2-3 tbsp B Frank s Hot Sauce 2 oz (¼ c) F Ketchup 4 oz (½ c) F Yellow Mustard 1 tbsp F Dill Relish (or Minced Dill Pickle) 1 tbsp F White Vinegar 1 tsp G Hot Sauce (i.e. Cholula) optional H Liquid Smoke 1 tsp H Dijon Mustard 1 tbsp BAKERY (Freeze Leftover Buns and Tortillas) A Pitas or GF Tortillas 4 B Burger Buns or GF Tortillas 4 E Crackers 1 box J Tortillas (burrito size) 4 3
FAMILY RECIPES DUBLIN FALAFELS Total Time: 55 min 4 cooked potatoes Serves 4 MEAL A Active Time: 15 min 1 tbsp onion powder 1-2 tsp garlic powder 1 tsp ground cumin 1 tsp ground coriander ¼ cup garbanzo bean flour (aka chickpea flour) 4 pitas (or 4 GF tortillas) 14-oz coleslaw mix Onion Dip 6-oz plain yogurt 1-2 tbsp onion flakes 1 tbsp Worcestershire sauce ½ tsp low-sodium soy sauce ½ tsp onion powder ¼ tsp garlic powder ⅛ tsp black pepper 1 Prepare Onion Dip: Combine yogurt with seasonings. (If your yogurt is sweetened, add lemon juice or apple cider vinegar to taste for a tangier dip.) Chill. 2 Line a baking sheet with parchment paper. Set aside. 3 Mash cooked potatoes with milk or water, using as much as needed to achieve a thick mashed potatoes consistency. 4 Stir in spices and taste, adding more spices as desired plus salt and pepper. 5 Mix in garbanzo bean flour and refrigerate for 30 minutes or until it s cold. (Preheat 400 F.) 6 Once chilled, pick off 2 tbsp and shape into a ball. 7 Place on prepared baking sheet and repeat. 8 Bake balls 10-20 minutes or until lightly brown and golden. 9 Slice pitas in half and open each side into pockets. 10 Stuff pockets with falafels and coleslaw mix. 11 Drizzle with chilled Onion Dip and serve. Per serving: 396 calories, 3.2g fat, 80.3g carbs, 11.9g fiber, 9.7g sugars, 15.1g protein Prep: Make falafels and dressing ahead, but store components separately. Good warm or cold. BUFFALO RANCHER BURGERS Serves 4 MEAL B Total Time: 20-50 min Active Time: 10 min 1 can chickpeas 1 tsp onion powder 1 tsp garlic powder ¼ cup Frank's hot sauce ⅓ cup instant oats 14-oz coleslaw mix 4 burger buns (or 4 GF tortillas) Buffalo Ranch 6-oz plain yogurt ½ tsp garlic powder ½ tsp onion powder ¼ tsp dried dill 1 Prepare Buffalo Ranch: Combine yogurt with garlic powder, onion powder, and dill. Add Frank s hot sauce to taste. (If your yogurt is sweetened, add lemon juice or apple cider vinegar to taste for a tangier dressing.) Chill. 2 Preheat oven to 400 F and line a baking sheet with parchment paper. Set aside. 3 Drain chickpeas, reserving liquid. 4 Transfer drained chickpeas to a food processor and pulse until crumbly and paste-like but NOT smooth, adding 1-3 tbsp bean liquid as needed. (Stop and scrape sides as needed.) 5 Transfer chickpea paste to a mixing bowl and stir in spices and Frank s hot sauce. 6 Stir in oats and refrigerate for up to 30 minutes if you can. 7 Form 4 large or 8 small patties with your hands, packing the mixture well. 8 Place on baking sheet and bake 10 minutes. 9 Carefully flip and bake 5 more minutes or until crisp and not mushy. 10 Toss coleslaw mix with Buffalo Ranch until evenly coated. 11 Place burgers on buns, top with slaw, and serve. Per serving: 320 calories, 3.1g fat, 56.8g carbs, 11.2g fiber, 10.8g sugars, 15.5g protein Prep: Make burgers and Buffalo Ranch ahead (toss with coleslaw mix before serving.) Reheat burgers on warm in your oven or toaster oven to retain crispness. Good warm or cold. 4
MAMA MIA! QUINOA Total Time: 20 min Serves 4 MEAL C Active Time: 10 min 1 bunch kale stem, chop 1 cup dry quinoa 1-2 tbsp Italian seasoning 1 cup plain hummus ½ cup soy or almond milk 2 cups marinara sauce 1 In saucepan, combine quinoa with 2 cups water. 2 Cover and bring to a boil. 3 Reduce heat to low and simmer 15 minutes, or until quinoa is fluffy. 4 Turn off heat and stir in Italian seasoning, plus salt and pepper to taste. 5 Immediately transfer to a large mixing bowl and stir in kale. 6 Cover and let the hot quinoa lightly steam the kale. 7 Meanwhile, spoon hummus into a small bowl and whisk in milk as needed until you achieve a thick cream sauce. Set aside. 8 Warm marinara in a small bowl. 9 Divide quinoa mixture equally among 4 bowls. 10 Spoon warm marinara evenly over the top, drizzle with cream sauce, and serve. Per serving: 418 calories, 13.4g fat, 61g carbs, 11.1g fiber, 11.4g sugars, 15.3g protein Prep: Make ahead. Serve warm. EMERALD ISLE CURRY Serves 4 MEAL D Total Time: 20 min Active Time: 8 min 3 cups cooked brown rice 1 onion dice 4 garlic cloves mince 1-2 inch fresh ginger root peel, mince 1 bunch kale stem, chop 1 cup veg broth 1-2 tsp mild curry powder 1 can lite coconut milk 1½ cups green peas 1 tsp garam masala ½ tsp ground coriander ½ cup raw cashews 1 Line a skillet with ¼-cup broth. 2 Sauté onions, garlic, and ginger until onions are translucent. 3 Add curry powder, stirring to coat well. 4 Stir in coconut milk and green peas. 5 Cover and heat over low until thoroughly warm. 6 Add kale, stirring until it folds in and turns bright green. 7 Turn off heat and stir in garam masala and coriander. 8 Cover and rest for 5 minutes. 9 Taste, adding more garam masala or coriander as desired. 10 Divide cooked rice equally among 4 bowls. 11 Ladle warm curry evenly over rice and top with cashews. Per serving: 403 calories, 14.3g fat, 61.2g carbs, 6.1g fiber, 5.4g sugars, 12.4g protein Lower Fat: Omit coconut milk (use 1¾-cups soy or almond milk plus a drop or two coconut extract if desired) and cashews. Add 1 sweet potato on the side (each). Prep: Make ahead. Serve warm. 5
MAUI TERIYAKI CHILI Serves 4 MEAL E Total Time: 20 min Active Time: 8 min 1 onion dice 2-3 garlic cloves mince 2 bell peppers seed, dice 2 tsp chili powder 1 tsp ground cumin 2 cans kidney beans (undrained) 2 cans diced tomatoes 3 cups pineapple 2-4 tbsp teriyaki sauce crackers {100 calories per serving} 1 Line a large pot with ¼-cup water. 2 Sauté onions, garlic, and bell peppers until onions are translucent. 3 Add chili powder and cumin, stirring to coat, and cook 1-2 minutes. 4 Stir in kidney beans (plus bean liquid from 1 can for a thicker chili optional), diced tomatoes (with juices), pineapple chunks, and 2 tbsp teriyaki sauce. 5 Cover and bring to a boil. 6 Reduce heat to low and simmer 10-20 minutes, or until thoroughly warm. 7 Taste, adding more teriyaki or spices if desired. 8 Ladle chili equally among 4 bowls. 9 Serve with crackers on the side. Per serving: 313 calories, 2g fat, 62.1g carbs, 16.3g fiber, 24g sugars, 14.7g protein Prep: Make ahead. Serve warm. BIG MACARONI Serves 4 MEAL F Total Time: 15 min Active Time: 10 min 2 cups cooked lentils (not red) 10-oz cherry tomatoes 8-oz dry pasta (i.e. macaroni) ¼ cup ketchup 1 tbsp yellow mustard 2 tsp Worcestershire sauce 2 tsp onion powder ½ tsp garlic powder Secret Sauce ½ cup mayo (or yogurt) 1 tbsp ketchup 2 tsp dill relish (or minced dill pickle) 1 tsp white vinegar 1 tsp paprika ½ tsp garlic powder ½ tsp onion powder slice 1 Prepare Secret Sauce: Whisk together all ingredients in a bowl. Add sweetener to taste if desired. Chill. 2 Cook pasta as directed (see package), adding tomatoes a minute or two before the pasta is done to soften OR leave raw. 3 Drain, rinse under cool water. Set aside. 4 Optional: Pulse lentils in a food processor to chew them up a bit. 5 Transfer lentils to a mixing bowl and stir in ketchup, mustard, Worcestershire sauce, onion powder, and garlic powder until well combined. 6 Stir in cooked pasta and tomatoes. 7 Mix in Secret Sauce OR leave separate and use as a dressing on top. 8 Divide pasta equally among 4 bowls and serve. Per serving: 433 calories, 2g fat, 83.8g carbs, 20.5g fiber, 10.5g sugars, 23.8g protein Prep: Make ahead. For best results, serve Secret Sauce chilled (the rest can be warm or cold). 6
MEXICALI GREEN BOWLS Serves 4 MEAL G Total Time: 5 min Active Time: 5 min 3 cups cooked brown rice 2 cooked sweet potatoes dice 1 cup corn thaw 1 can black beans drain, rinse Creamy Cilantro-Lime Dressing 1 avocado pit, slice 1-2 cups cilantro 2-3 limes (juice) 1-2 garlic cloves dash ground cumin hot sauce (i.e. Cholula) (optional) 1 Prepare Creamy Cilantro-Lime Dressing: Place all ingredients in a food processor and whiz until smooth, adding water or broth to reach desired consistency. Add additional lime juice (or zest for a stronger lime flavor), cumin, and salt or hot sauce to taste. Set aside. 2 Divide cooked rice, black beans, sweet potatoes, and corn equally among 4 bowls. 3 Drizzle with Creamy Cilantro-Lime Dressing and extra hot sauce, if desired. Per serving: 422 calories, 11.9g fat, 69.8g carbs, 11.9g fiber, 5.2g sugars, 11.7g protein Lower Fat: Substitute 1 cup green peas for avocado in the dressing. Add an additional ¾-cup corn and 4 corn tortillas on the side (total-shared). Prep: For best results, make dressing before serving. Make the rest ahead. 7
BONUS FAMILY RECIPES POLENTA GRAND SLAM Polenta Total Time: 18 min 1 cup dry polenta ½ cup soy or almond milk Serves 4 MEAL H Mushroom Bacon 8-oz brown mushrooms 2 tsp Worcestershire sauce 2 tsp pure maple syrup ½ tsp liquid smoke Tofu Scramble 15-oz tofu (or chickpeas) 2½ tbsp nutritional yeast 1 tbsp Dijon mustard 1 tsp garlic powder 1 tsp onion powder ½ tsp turmeric ½ tsp ground cumin 4 cups fresh spinach Active Time: 18 min slice drain 1 Prepare Polenta: Bring 2 cups water to a boil. Once boiling, reduce heat to low and slowly whisk in dry polenta. Keep stirring, breaking down clumps. Once polenta is cooked, mix in ½-cup milk to cream it up. Set aside. 2 Prepare Mushroom Bacon: In a large skillet, whisk together ¼-cup water, Worcestershire, maple, and liquid smoke. Add mushrooms and cook over medium heat, stirring regularly, until mushrooms are tender and caramelize. (Add more water as needed.) Transfer to a plate and set aside. 3 Prepare Tofu Scramble: Briefly rinse out skillet and add ¼-cup water. Add tofu (or chickpeas) and mash up with a fork or potato masher. Stir in nutritional yeast, Dijon, and spices. Cook over medium until yellow and thoroughly warm. (Add a splash of water or milk if i starts to stick.) Turn off heat and stir in spinach until it softens. Add salt and pepper to taste then set aside briefly. 4 Reheat Polenta if needed, then divide equally among 4 bowls. 5 Spoon Mushroom Bacon and Tofu Scramble equally over polenta and serve. NACHO BURRITOS Serves 4 MEAL J Total Time: 8 min Active Time: 8 min 1 can refried beans 4 flour tortillas Quick Queso 2 cups soy or almond milk ⅔ cup nutritional yeast 6 tbsp flour 2 tsp onion powder 1 tsp garlic powder 1 tsp ground cumin ½ tsp paprika ½ tsp chili powder ½ cup salsa 1 Prepare Quick Queso: In a saucepan, whisk together all ingredients except salsa. Cover and bring to a boil. Reduce heat to low and continue to cook, stirring often, until it thickens. Stir in salsa and set aside briefly. 2 Warm refried beans and spread onto tortillas. 3 Spoon Quick Queso on top and roll up. Per serving: 401 calories, 6.3g fat, 65.4g carbs, 18.3g fiber, 2.6g sugars, 27.2g protein Prep: Make Quick Queso ahead, but store separate. Assemble before eating. Per serving: 308 calories, 7.9g fat, 43.4g carbs, 4.5g fiber, 4.9g sugars, 19.6g protein Prep: Make ahead. 8
GROCERY LIST INDIVIDUAL RECIPES FRESH PRODUCE Meal Ingredient TOTAL R Beet (pre-cooked) 1 M Bell Pepper (any) 1 R Bell Pepper (yellow) 1 P R Carrots (shredded) 8 oz L Ginger Root 1-inch P Z Cabbage (shredded) 5-10 oz K L Kale 1 bunch R Spinach 4 oz O R Tomatoes 2 N Portobello 1 L M Garlic Cloves 4 L M Onion (sweet) 1 N Z Potatoes (baking) 1 3 OTHER REFRIGERATED Meal Ingredient TOTAL K Hummus (plain) 4 oz (½ c) N O Vegan Mayo (or plain yogurt) 4 oz (½ c) P Extra-Firm Tofu (or 15 oz can Chickpeas) 1-15 oz pkg T Z Vegan Yogurt (plain) 6 oz FROZEN Meal Ingredient TOTAL L Green Peas 5 oz (¾ c) M Pineapple 8 oz (1½ c) Meal GRAINS & PASTA Ingredient Dry Amount Cooked Amount K R Quinoa ¾ cup 1 cup L Brown Rice ⅔ cup 2 cups O Lentils (not red) ½ cup 1 O Pasta (i.e. macaroni) 4 oz - BAKING AISLE (PANTRY STAPLES) many Soy or Almond Milk 15-17 oz L Raw Cashews 1 oz (¼ c) N T Flour (White WW or GF) 2-6 tbsp T Brown Sugar 2 tbsp T Cocoa Powder 2 tbsp T Baking Powder ¼ tsp T Peppermint Extract ¼ tsp Z Garbanzo Bean/ Chickpea Flour HERBS & SPICES Chili Powder Italian Seasoning Garam Masala Mild Curry Powder Garlic Powder Onion Powder Ground Coriander Paprika 2 tbsp Ground Cumin Nutritional Yeast (¼ cup) Ground Ginger Optional: Onion Flakes R Blueberries 1 oz (¼ c) 9
CANNED & JARRED GOODS # 15-oz cans M Kidney Beans 1½ cups 1 M Diced Tomatoes 14 oz 1 K Marinara Sauce 9 oz (1 c) L Vegetable Broth 4 oz (½ c) T Applesauce 2 oz (¼ c) LOWER FAT (NUT-FREE) SUBSTITUTIONS L Cashews Crackers P NOTES: Peanut Butter, Red Chili Sauce, Rice Vinegar, Ground Ginger Hoisin Sauce ETHNIC AISLE M Teriyaki Sauce 2 tbsp N P Z Low-Sodium Soy Sauce (or GF Tamari or Coconut Aminos) 2 oz (¼ c) P Sweet Red Chili Sauce 1 tbsp P Rice Vinegar 1 tsp P Sriracha CONDIMENTS & OTHER N R Balsamic Vinegar 2 tbsp N Sauerkraut optional N O Ketchup 2 oz (¼ c) N O Dill Relish (or Minced Dill Pickle) 1 tbsp N O White Vinegar 1 tbsp O Yellow Mustard 1 tbsp O Z Worcestershire Sauce (vegan) 1-3 tsp P Peanut Butter 1 tbsp BAKERY (Freeze Leftover Buns and Tortillas) M Crackers 1 box P Tortillas (burrito size) 2 Z Pita or GF Tortillas 2 10
INDIVIDUAL RECIPES MAMA MIA! QUINOA Total Time: 20 min Serves 2 MEAL K Active Time: 10 min 2 cups kale stem, chop ½ cup dry quinoa 1-3 tsp Italian seasoning ½ cup plain hummus ¼ cup soy or almond milk 1 cup marinara sauce 1 In a saucepan, combine quinoa with 1 cup water. 2 Cover and bring to a boil. 3 Reduce heat to low and simmer 15 minutes, or until quinoa is fluffy. 4 Turn off heat and stir in Italian seasoning, plus salt and pepper to taste. 5 Immediately transfer to a large mixing bowl and stir in kale. 6 Cover and let the hot quinoa lightly steam the kale. 7 Meanwhile, spoon hummus into a small bowl and whisk in milk as needed until you achieve a thick cream sauce. Set aside. 8 Warm marinara in a small bowl. 9 Divide quinoa mixture equally among 2 bowls. 10 Spoon warm marinara evenly over the top, drizzle with cream sauce, and serve. Per serving: 418 calories, 13.4g fat, 61g carbs, 11.1g fiber, 11.4g sugars, 15.3g protein Prep: Make ahead. Serve warm. EMERALD ISLE CURRY Serves 2 MEAL L Total Time: 20 min Active Time: 8 min 2 cups cooked brown rice ½ small onion dice 2 garlic cloves mince ½-1 inch fresh ginger root peel, mince 2 cups kale stem, chop ½ cup veg broth ½-1 tsp mild curry powder 1 cup soy or almond milk ¾ cup green peas ½ tsp garam masala ¼ tsp ground coriander ¼ cup raw cashews 1 Line a skillet with ¼-cup broth. 2 Sauté onions, garlic, and ginger until onions are translucent. 3 Add curry powder, stirring to coat well. 4 Stir in milk and green peas. 5 Cover and heat over low until thoroughly warm. 6 Add kale, stirring until it folds in and turns bright green. 7 Turn off heat and stir in garam masala and coriander. 8 Cover and rest for 5 minutes. 9 Taste, adding more garam masala or coriander as desired. 10 Divide cooked rice equally among 2 bowls. 11 Ladle warm curry evenly over rice and top with cashews. Per serving: 417 calories, 11.4g fat, 69.2g carbs, 6.9g fiber, 5.4g sugars, 12.6g protein Lower Fat: Omit cashews. Add crackers on the side. Prep: Make ahead. Serve warm. 11
MAUI TERIYAKI CHILI Serves Total Time: 20 min ½ small onion 2 MEAL M Active Time: 8 min dice 1-2 garlic cloves mince 1 bell pepper seed, dice 1 tsp chili powder ½ tsp ground cumin 1 can kidney beans (undrained) 1 can diced tomatoes 1½ cups pineapple 1-2 tbsp teriyaki sauce crackers {100 calories per serving} 1 Line a large pot with ¼-cup water. 2 Sauté onions, garlic, and bell peppers until onions are translucent. 3 Add chili powder and cumin, stirring to coat, and cook 1-2 minutes. 4 Stir in kidney beans (plus bean liquid for a thicker chili optional), diced tomatoes (with juices), pineapple chunks, and 1 tbsp teriyaki sauce. 5 Cover and bring to a boil. 6 Reduce heat to low and simmer 10-20 minutes, or until thoroughly warm. 7 Taste, adding more teriyaki or spices if desired. 8 Ladle chili equally among 2 bowls. 9 Serve with crackers on the side. Per serving: 313 calories, 2g fat, 62.1g carbs, 16.3g fiber, 24g sugars, 14.7g protein Prep: Make ahead. Serve warm. IRISH PUB SPUD Serves 1 MEAL N Total Time: 18 min Active Time: 18 min 1 cooked potato 1 portobello mushroom stem, dice 2 tbsp balsamic vinegar 1 tbsp low-sodium soy sauce 1 tbsp nutritional yeast 1 tsp Italian seasoning sauerkraut (optional) Thousand Island Dressing 1 tbsp mayo (or yogurt) 1½ tsp ketchup 1½ tsp dill relish (or minced dill pickle) 1½ tsp white vinegar Quick Queso ½ cup soy or almond milk 2½ tbsp nutritional yeast 1½ tbsp flour ½ tsp onion powder ¼ tsp garlic powder ¼ tsp ground cumin 1 Prepare Thousand Island Dressing: Whisk together all ingredients. Chill. 2 In a skillet, whisk together ¼-cup water, vinegar, soy sauce, nutritional yeast, and Italian seasoning. 3 Add mushrooms, cover, and bring to a boil. 4 Reduce heat to low and simmer until mushrooms are very tender, adding additional water as needed. 5 Prepare Quick Queso: In a saucepan, whisk together all ingredients. Cover and bring to a boil, then reduce to low. Continue to cook, stirring often, until it thickens. 6 Slice cooked potato in half and lay open face or mash into a bowl. 7 Top with mushrooms, Quick Queso, Thousand Island and sauerkraut, if using. Per serving: 419 calories, 6.1g fat, 73.1g carbs, 15.2g fiber, 13.5g sugars, 26.3g protein Prep: For best results, store components separately and assemble before eating. Serve warm. 12
BIG MACARONI Serves Total Time: 10 min 1 cup cooked lentils (not red) 2 MEAL O Active Time: 10 min 1 tomato dice 4-oz dry pasta (i.e. macaroni) 2 tbsp ketchup 1½ tsp yellow mustard 1 tsp Worcestershire sauce 1 tsp onion powder dash garlic powder Secret Sauce ¼ cup mayo (or yogurt) 1½ tsp ketchup 1 tsp dill relish (or minced dill pickle) ½ tsp white vinegar ½ tsp paprika ¼ tsp garlic powder ¼ tsp onion powder 1 Prepare Secret Sauce: Whisk together all ingredients in a bowl. Add sweetener to taste if desired. Chill. 2 Cook pasta as directed (see package). 3 Drain, rinse under cool water. Set aside. 4 Optional: Pulse lentils in a food processor to chew them up a bit. 5 Transfer lentils to a mixing bowl and stir in ketchup, mustard, Worcestershire sauce, onion powder, and garlic powder until well combined. 6 Stir in cooked pasta and tomatoes. 7 Mix in Secret Sauce OR leave separate and use as a dressing on top. 8 Divide pasta equally among 2 bowls and serve. Per serving: 433 calories, 2g fat, 83.8g carbs, 20.5g fiber, 10.5g sugars, 23.8g protein Prep: Make ahead. For best results, serve Secret Sauce chilled (the rest can be warm or cold). PAD THAI BURRITOS Serves 2 MEAL P Total Time: 10 min Active Time: 10 min 15-oz tofu (or 15-oz chickpeas) drain 1 tbsp low-sodium soy sauce ½ tsp garlic powder 5-oz shredded carrots 2 cups shredded cabbage 2 flour tortillas Peanut Sauce 1 tbsp peanut butter 1 tbsp soy or almond milk 1 tbsp sweet red chili sauce 2 tsp low-sodium soy sauce 1 tsp rice vinegar garlic powder ground ginger Sriracha 1 Prepare Peanut Sauce: Whisk peanut butter into 1 tbsp HOT water until it s runny. Whisk in milk, chili sauce, soy sauce, vinegar, a few dashes of garlic and ginger, and a few drops of Sriracha. Chill. 2 In a large skillet, add tofu (or chickpeas) and mash with a fork or potato masher. 3 Stir in soy sauce and garlic powder. 4 Cook over medium until thoroughly warm, adding splashes of water if needed. 5 Add veggies and cook, stirring frequently, until they soften and mix in OR leave raw. 6 Turn off heat and stir in Peanut Sauce. 7 Scoop filling onto tortillas and drizzle with extra Sriracha, if desired. 8 Roll up and serve. Per serving: 370 calories, 14g fat, 41.1g carbs, 8.7g fiber, 9.7g sugars, 25.8g protein Lower Fat: Omit Peanut Sauce completely and use hoisin sauce to taste. Prep: Make filling and Peanut Sauce ahead. For best results, store sauce separately. Assemble before eating. Good warm or cold. 13
RAINBOW COBB SALAD Serves Total Time: 5-15 min 1 MEAL R Active Time: 5 min 1 cup cooked quinoa 1 roasted beet dice 1 tomato dice 1 yellow bell pepper seed, dice ¼ cup blueberries thaw 4 cups fresh spinach 2.5-oz shredded carrots balsamic vinegar 1 Place spinach in a bowl and add rows or groupings of remaining ingredients. 2 Drizzle with balsamic vinegar. Per serving: 375 calories, 4.6g fat, 73.3g carbs, 13.3g fiber, 22.7g sugars, 15.6g protein Prep: Store components separately. 14
BONUS INDIVIDUAL RECIPES THIN MINT IN A MUG Serves 1 MEAL T Total Time: 8 min ¼ cup flour 2 tbsp brown sugar 2 tbsp cocoa powder ¼ tsp baking powder ¼ cup applesauce 3 tbsp soy or almond milk ¼ tsp peppermint extract 3-oz plain yogurt Active Time: 5 min 1 In a small bowl, whisk together flour, sugar, cocoa, and baking powder. 2 In another bowl, whisk together applesauce, milk, and peppermint extract. 3 Pour wet into dry, stirring until just combined. 4 If batter is too dry, add another 1-2 tbsp applesauce until the batter is wet and resembles regular cake batter. 5 Spoon into a microwave-safe coffee mug. 6 Microwave on high for 3 minutes. 7 Top with yogurt. Per serving: 291 calories, 3.6g fat, 58.6g carbs, 7.2g fiber, 30.9g sugars, 11.1g protein Prep: Make to order. DUBLIN FALAFELS Serves 2 MEAL Z Total Time: 55 min Active Time: 15 min 2 cooked potatoes 1½ tsp onion powder ½-1 tsp garlic powder ½ tsp ground cumin ½ tsp ground coriander 2 tbsp garbanzo bean flour (aka chickpea flour) 2 pitas (or 2 GF tortillas) 2 cups shredded cabbage Onion Dip 3-oz plain yogurt 1-3 tsp onion flakes 1½ tsp Worcestershire sauce ¼ tsp low-sodium soy sauce ¼ tsp onion powder ⅛ tsp garlic powder ⅛ tsp black pepper 1 Prepare Onion Dip: Combine yogurt with seasonings. (If your yogurt is sweetened, add lemon juice or apple cider vinegar to taste for a tangier dip.) Chill. 2 Line a baking sheet with parchment paper. Set aside. 3 Mash cooked potatoes with milk or water, using as much as needed to achieve a thick mashed potatoes consistency. 4 Stir in spices and taste, adding more spices as desired plus salt and pepper. 5 Mix in garbanzo bean flour and refrigerate for 30 minutes or until it s cold. (Preheat 400 F.) 6 Once chilled, pick off 2 tbsp and shape into a ball. 7 Place on prepared baking sheet and repeat. 8 Bake balls 10-20 minutes or until lightly brown and golden. 9 Slice pitas in half and open each side into pockets. 10 Stuff pockets with falafels and shredded cabbage. 11 Drizzle with chilled Onion Dip and serve. Per serving: 396 calories, 3.2g fat, 80.3g carbs, 11.9g fiber, 9.7g sugars, 15.1g protein Prep: Make falafels and dressing ahead, but store components separately. Good warm or cold. 15
COOK AHEAD & DIY Cook these ingredients before cooking (or buy pre-cooked for a shortcut) Ingredients Total Amount Needed Dry Measurement + Water Cook Time Meal Brown Rice 6 cups 2 cups 4 cups 40-50 minutes D G Lentils (not red) 2 cups 1 cup 2 cups 40 minutes F Potatoes 4 - - Varies A Sweet Potatoes 2 - - Varies G Ingredients Total Amount Needed Dry Measurement + Water Cook Time Meal Brown Rice 2 cups ⅔ cup 1 ⅓ cups 40-50 minutes L Lentils (not red) 1 cup ½ cup 1 cup 40 minutes O Quinoa 1 cup ⅓ cup ⅔ cup 15 minutes R Potato 1 - - Varies N Beet (opt) 1 - - 30-40 @ 400 F R Ingredients Total Amount Needed Dry Measurement + Water Cook Time Meal Potatoes 2 - - Varies Z BATCH ORDER [FAMILY RECIPES] Dublin Falafels Buffalo Rancher Burgers Mama Mia! Quinoa Emerald Isle Curry Maui Teriyaki Chili Big MACaroni Mexicali Green Bowls BATCH ORDER [INDIVIDUAL RECIPES] Mama Mia! Quinoa Emerald Isle Curry Maui Teriyaki Chili Irish Pub Spud Big MACaroni Pad Thai Burritos Rainbow Cobb Salad 16