Individual 7- Day Meal Plan week 2

Individual 7- Day Meal Plan week 2 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Oatmeal with Oatmeal with Carrot Smooth berries berries NEW! Orange Smoothie Quinoa with banana and blueberries NEW! Orange Smoothie Quinoa with banana and blueberries Snack NEW! Plum- Cardamom Muffin (1 pc) 2 oranges 1 orange, 2 brazil nuts NEW! Plum- Cardamom Muffin (2 pc) 1 orange 2 carrots (200g, 7oz), 2 heaped tsp sunflower seeds NEW! Plum- Cardamom Muffin (2 pc) Lunch Leftover from Sunday: Green Pea Dal with Pasta NEW! Leftover: Broccoli- Beet Salad with Bean Cream Leftover: Lentil- Spinach Soup with Quinoa Leftover: Cauliflower- coconut curry with chickpeas, rice and salad NEW! Leftover: Bean- Cabbage Stew Leftover: Ratatouille with Pasta and Beans NEW! Leftover Beetroot Risot with Lentils Snack 2 carrots (200g, 7oz), 2 heaped tsp sunflower seeds 2 pears (about 400g, 14.11oz) 2 kiwis (about 160 g, 5.64oz) 1 carrot (100g, 3.53oz), 1 brazil nut 1 pear (about 200g, 7oz) 1 orange 1 orange, 1 heaped tbsp sunflower seed Dinner NEW! Broccoli- Beet Salad with Bean Cream Lentil- Spinach Soup with Quinoa Cauliflower- coconut curry with chickpeas, rice and salad NEW! Bean- Cabbage Stew Ratatouille with beans NEW! Beetroot Risotto with Lentils NEW! Pumpkin Lentil Soup Dessert Strawberry- Avocado Smoothie NEW! Plum- Cardamom Muffin (1 pc) NEW! Plum- Cardamom Muffin (1 pc) 150 g berries Raw buckwheat ricotta with Avocado Strawberry- Avocado Smoothie Raw buckwhea ricotta with Avocado

Sprinkle on, mix in ¼tsp agar- agar, 1tbsp nutritional yeast ¼tsp agar- agar 1 heaped tbsp sunflower seeds ¼tsp agar- agar, 1tbsp nutritional yeast, 1tsp poppy seeds ¼tsp agar- agar, 1tbsp nutritional yeast ¼tsp agar- agar 3tbsp nutritional yeast, 2 heaped tsp sunflower seeds ¼tsp agar- agar, 1tbsp nutritional yeast ¼tsp agar- agar 1tbsp nutritional yeast, 2tsp poppy seeds Certainly do not exclude (when eating strictly plant- based): Item Why important? How to use? Agar- agar Essential iodine source Add it to your cereal, smoothies, or desserts Sesame seeds Essential calcium source Add the seeds to breakfasts, lunches, and dinners. Prefer unhulled seeds, grind before use for maximum nutrient absorption Sunflower seeds Essential source for selenium Sprinkle on your meals or eat as is Brazil nuts Essential source for selenium Eat as is Poppy seeds Essential source for calcium Included in recipes Cinnamon Essential source for calcium Included in recipes Nutritional yeast Has cheesy flavour, important source for B vitamins, especially B12 Sprinkle on lunches and dinners. Try not to heat it it ll promote vitamin loss Flax seeds Essential source for Omega3 amino acids Grind before use for max nutrient absorption. Included in recipes. Store ground seeds in fridge. Hemp seeds Ideal ratio of Omega 3 and 6 amino acids Grind, if unhulled. Store in fridge

Breakfast Recipes Orange Smoothie 1 serving Day 1, 4 2 oranges ½ banana 1 cup green salad 2tbsp coconut milk 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) 100ml (about half cup) water depending on the desired consistency Preparation: blend all ingredients until smooth. Add water if necessary. Enjoy! Nutritional info (with agar- agar): 436 kcal, 64.5g carbohydrates, 14.4g fats, 12.2g protein

Oatmeal with Shredded Coconut and Blueberries 1 serving Day 2, 5 70g (2.57oz) oatmeal (prefer organic) 200ml (6.76 fluid oz) water 10g (0.35oz) a handful of shredded coconut 10g (0.35oz) a handful of goji berries 2tbsp blueberries (frozen or fresh) ½tsp cinnamon ¼tsp ground ginger 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) Add 1tsp honey, agave syrup, or maple syrup if necessary. Preparation: bring water to boil, put oatmeal, shredded coconut, and goji berries in a bowl. Cover with hot water; stir a bit to avoid clumps. Let steep for 15-20 minutes. Add blueberries, cinnamon, ginger, flax seeds, and hemp seeds. Mix well. Add water if necessary. Nutritional info per serving (without sweetener): 496 kcal, 70.4g carbohydrates, 19.5g fat, 17.9g protein.

Quinoa with Banana and Blueberries 1 serving Day 3, 6 60g (75ml) quinoa 225ml (about 1 cup) water (if you soak the quinoa, then a bit less; should you like your porridge more liquid, add more water) 1tbsp ground flax seeds ½tsp cinnamon ½ banana, smash with fork 3tbsp blueberries some sea salt, if necessary Nutritional info per serving: 336 kcal, 58.1g carbohydrates, 6.43g fats, 11.5 g protein. Preparation: soak the quinoa the night before to decrease prep time. In the morning, drain and rinse the quinoa, and set to boil with water. It takes about 10 minutes (without soaking about 17 minutes). Add other ingredients, mix and enjoy!

Carrot Smoothie 1 serving Day 7 2 carrots (about 200g, 7oz) 1 banana 1 medium apple bunch of greens (salad, kale, spinach), about 125g (4.4oz) ½tsp cinnamon ¼tsp ground ginger 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) about 2 cup water (depends on the desired consistency) Preparation: peal carrots (if organic, then just wash them) and cut into smaller pieces. Blend all ingredients until smooth. If necessary, add some more water. Enjoy! Nutritional info: 233 kcal, 40.4g carbohydrates, 5.05g fats, 6.58g protein.

Snacks and Desserts Plum- Cardamom Muffins 7 muffins Day 1, 3, 4, 7 ½tsp cardamom 1tsp baking powder 4 plums Preparation: STEP 1: In a small bowl, cover the chopped dates with 200ml water and let soak for about 30 minutes. STEP 2: In a big bowl, mix together the flours, baking powder, and spices. Wet: 7 dates, diced 100ml (0.4 cups) water 1 small banana 1 heaped tsp peanut butter 2 tbsp coconut milk 125ml (half cup) apple sauce Dry: 78g (2.75oz) oat flour 60g (2.12oz) raw buckwheat flour 1tsp cinnamon STEP 3: Place the dates with the soak water, bananas, nuts, peanut butter, and coconut milk into a blender and blend until smooth. Add applesauce and blend again. STEP 4: Add this date mixture to the bowl of dry ingredients, and mix until all the dry ingredients have disappeared. STEP 5: Place a plum half in every muffin case. Spoon the batter into a silicone muffin pan or parchment muffin papers in a metal pan. STEP 6: Heat oven to 350 F (175 C). Bake for 30-35 minutes. The muffins will be done when cracks appear, and when a toothpick inserted comes out clean. Let cool in the pan for at least 15 to 20 minutes before removing. Tips:

- make your own apple sauce peal 2 small or 1 big apple and boil in a bit of water for 5 minutes. Let cool. - If you use tartrate baking powder, add 10 g to the dry ingredients. - store the leftover muffins in freezer. Heat up in oven whenever needed Nutritional info (1 muffin): 154 kcal, 27.9g carbohydrates, 3.06g fats, 3.75g protein. Strawberry- Avocado Smoothie 1 serving Day 1, 6 1 banana ¾ avocado 200g (7oz) strawberries (or other berries, fresh or frozen) leaves from 1 basil stalk Preparation: Put all ingredients into a blender and process until smooth. Serve immediately. Nutritional info: 365 kcal, 14.6g fats, 54.4 g carbohydrates, 3.94 g protein.

Banana- Raw Buckwheat Ricotta with Avocado 1 serving Day 5, 7 50g (1.76oz) raw buckwheat ½ banana 1tbsp coconut milk or any other plant- based milk 1tbsp black- currents (10g, 0.35oz) 3 strawberries (u 33g, 1.16oz) water (as much as needed for required consistency) ¼ avocado Preparation: soak raw buckwheat groats over- night or during the day (depending whether you are preparing breakfast or evening dessert). Rinse and drain well. Put all ingredients into a blender and blend until smooth consistency. Nutritional info per serving: 386 kcal, 57.4g carbohydrates, 14.3g fats, 8.34 g protein.

Lunches and Dinners Green Pea Dal with Pasta 2 servings Day 1 + previous day s dinner 1tsp curry powder 400g (4oz) frozen green peas 1 potato, don t peel if organic (about 70g, 2.47oz) 250g (8.19oz) pak choi (or kale, swiss chard, spinach) 350 ml (1.5 cups) water 2tbsp whole grain flour (e.g. raw buckwheat or rice) sea salt to taste Preparation: sauté onion and carrot with 2tbsp of water for 3 minutes. Add garlic and sauté for another minute. Add water 1tbsp at a time, if necessary to avoid sticking. Add curry powder and mix well. Add peas, water, potato, and pak choi. Mix well. Bring to boil and simmer until the peas are soft frozen peas take about 10 minutes. 1 onion (about 150g, 5.29oz), chopped 1 carrot (about 100g, 3.53oz), chopped 1tsp garlic powder or 4 garlic cloves Boil 50g (1.76oz) of whole grain pasta (per one meal). P.S. Prepare 1 portion, if you did not follow the meal plan last week (do not use less onion, carrot, and potato). Shopping list includes ingredients for 1 portion. Nutritional info (1 serving, with pasta): 447 kcal, 84.1g carbohydrates, 3.25g fats, 21.2g protein.

Broccoli- Beet Salad with Bean Cream 2 servings Day 1, 2 Nutritional info per serving: 459 kcal, 64.6g carbohydrates, 8.91g fats, 32.5g protein. Bean cream: 1 can white beans 20 cashews 1tsp mustard ½tsp turmeric 2tsp smoked paprika (or other paprika powder) 4tbsp nutritional yeast enough water for desired consistency Salad: 1 medium broccoli head (about 500g, 17.64oz) 400g (14.11oz) grated or chopped beetroot (oven- baked or boiled) Preparation: Prepare the cream with immerse blender just process all ingredients until smooth. Steam broccoli with a bit of water for 5 minutes. If you have time, steam the broccoli for the lunch in the morning. Assemble the salad: ½ beet, ½ broccoli, and ½ bean cream. NB! Keep the leftover in separate boxes in the fridge. Sub info: you could sub the bean cream with organic eggs, meat/poultry or fish.

Lentil- Spinach Soup with Quinoa 2 servings Day 2, 3 ½ sweet potato (about 65g, 2.29oz), chopped 60g (2.12oz) quinoa, washed 60g (2.12oz) red lentils, washed 2tsp broth powder 250g (8.82oz) fresh or frozen spinach 1500 ml (6.34 cups) water (or less/more depending on the desired consistency). Remember, you can always add more. black pepper 2 dl leek, chopped (about 1 cup) 2 carrots (about 200g, 7.05oz), chopped 1 celery stalk, diced 1 potato (about 70g, 2.47oz), chopped Preparation: In a pot bring to boil chopped leek, celery, carrot, quinoa, hot water, and broth powder. Simmer for 10 minutes. Add lentils, chopped potato, and sweet potato. Simmer for another 7 minutes. Add spinach and simmer for 3 minutes. If you use frozen spinach, count the 3 minutes from when the soup brings to boil again. Nutritional info per serving: 361 kcal, 62.8g carbohydrates, 4.68g fats, 16.9g protein. Substitution info: you could substitute quinoa and lentils with fish or meat/poultry.

Cauliflower- Coconut- Chickpea Curry with Rice 2 servings Day 3, 4 sea salt fresh parsley (about 2 bsp per serving) 1 can beans of choice, rinsed and drained 100g (3.53oz) brown rice, dry weight Preparation: Prepare the rice separately. Sauté onion and ginger with 2tbsp water for 3 minutes. Add garlic and sauté for another minute (adding water one tbsp. at a time, if necessary). Add curry and mix well. Add the mixture of water and coconut milk. Mix well. Add salt to taste. 1 small onion, diced (about 55g, 1.94oz) ½tsp garlic powder ½tsp ginger powder 1tsp curry powder ½tsp turmeric ½ cauliflower head (about 400g, 14oz), chopped 2 potatoes (about 160g, 5.64oz), smaller cubes 150 ml coconut milk + 250 ml water Bring to boil and pour in the cauliflower and potatoes. Simmer for about 15 minutes avoid overcooking. Mix in the beans. Serve with half of the rice, nutritional yeast, parsley or coriander + 200g (7oz) green salad (per meal). NB! Store the rice in fridge separately. Nutritional info per serving (including 1tbsp nutritional yeast): 664 kcal, 100g carbohydrates, 20.7g fats, 24.2g protein. Substitution info: you could sub chickpeas/rice with poultry (simmer small cubes with everything else for 15 minutes).

Bean and Cabbage Stew with Rice 2 servings Day 4, 5 100g (3.53oz) whole grain rice (wash well) 1 bay leaf ½tsp thyme ¼tsp caraway seeds ¼tsp crushed rosemary ¼tsp freshly ground black pepper 3-4 cups vegetable broth (according to your taste) 1 can beans of choice (drain and rinse) ½ can chopped tomatoes 10 olives 1 dl chopped parsley (about 25g, 0.88oz) salt to taste 1 onion, chopped (about 170g, 6oz) 2 celery stalks, chopped 2 carrots, sliced (about 180g, 6.35oz) 1tsp garlic powder ¼ cabbage head, chopped (about 415g, 14.64oz) 1 potato, bigger chunks (u 70g, 2.47oz with peel if organic) Preparation: boil rice separately whole grain rice takes 40-45 minutes to cook. Place vegetables, herbs and spices into a pot. Add enough broth to cover the vegetables (you can always add some more later, if necessary). Simmer at low heat for 30 minutes. Add beans, olives, and tomatoes. Let simmer for another 5 minutes. Add herbs and spices if necessary. Add rice and stir. Enjoy! Nutritional info per serving: 538 kcal, 100g carbohydrates, 5.93g fat, 21.2g protein. Substitution info: you could substitute rice and beans with fish or meat.

Ratatouille with Beans 2 servings Day 5, 6 1 smaller summer squash (about 200g, 7oz) 1 smaller eggplant (about 300g, 10.58oz) ½ can crushed tomatoes 1 celery stalk 1 red bell pepper (about 170g, 6oz) 1 small onion (about 85g, 3oz) 5 green olives 1tsp garlic powder 2tsp oregano 1tsp fresh rosemary leaves, diced salt, pepper 1 can of beans of choice Preparation: chop vegetables into smaller cubes. Transfer into pot, add herbs and slices and mix well. Bring to boil (add water if necessary) and let simmer for 20-25 minutes. Mix in the washed beans. Day 6 lunch: boil 50g (1.76oz) of whole grain pasta (dry weight). Goes well with nutritional yeast and green onions or parsley/basil. Nutritional info per serving (with 3tbsp of nutritional yeast): 334 kcal, 55.9 g carbohydrates, 3.32 g fats, 23.6 g protein. Nutritional info per serving (with pasta): 451 kcal, 86.1 g carbohydrates, 4.07 g fats, 21.6 g protein Sub info: you could sub the beans and pasta with fish or meat/poultry.

Beetroot Risotto with Lentils 2 servings Day 6, 7 1tbsp peanuts (unroasted) 400g (14.11oz) boiled grated beetroot black pepper, parsley Preparation: Prepare the broth (hot water + broth powder). Sautee chopped leek and garlic with 2tbsp of water for about 3 minutes (add water 1tbsp at a time, if necessary). Add washed rice and lentils. Heat for a minute. Add the wine. Simmer until all the wine has been absorbed. Add 200ml (0.8 cups) of broth. Simmer at low heat, stirring from time to time, until the liquid has disappeared. Add the broth one ladle at a time. Let the liquid absorb before you add new. Whole grain rice takes about 45 minutes before it is ready. To decrease the prep time, soak the rice. ½ leek (about 100g, 3.53oz) 4 garlic cloves or 1tsp garlic powder 100g (3.53oz) brown risotto rice (round grain), washed 80g (2.82oz) red lentils (dry weight), washed 400ml (1.7 cups) water (more, if necessary) 100ml (0.4 cups) dry white wine 1tsp vegetable broth powder When the rice is ready, turn off the heat (if you use electric stove, remove from heat) and mix in grated beet and peanuts. Serve with nutritional yeast and parsley + 100g (3.53oz) green salad per meal. Nutritional info per serving (with salad): 489 kcal, 88.3g carbohydrates, 6.23g fats, 20.4g protein.

Gingered lentil- pumpkin soup 2 servings Day 7 + next day s lunch 2 carrots, chopped 500g (17.64oz) pumpkin, cut into cubes 2 potatoes, cut into cubes 80g (2.82oz) red lentils, washed 750ml (25.36 fluid oz) vegetable broth parsley 2tbsp coconut milk 1 small onion, chopped ½tsp garlic powder ½tsp ginger powder 1tsp curry powder of choice Preparation: sauté onion and ginger with a bit of water for 3 minutes, then add garlic and sauté for another minute, adding water as needed to prevent sticking. Add curry and stir well. Add the carrots, potatoes, pumpkin, washed lentils, and broth. Simmer for 15-20 minutes, until all ingredients are tender. Puree using immersion blender, add spices if necessary. Serve with parsley. NB! Prepare 1 portion, if you do not continue following the meal plan next week (use the same amount of onion). Shopping list includes ingredients for 1 portion. Nutritional info per serving: 331 kcal, 54.3g carbohydrates, 6.12g fats, 14.7g protein.