Meal Plan Sample meal plan generated with the Gourmandelle Meal Planner. Strawberry Milkshake Steamed Cauliflower with Tahin Lemon Dressing Stuffed Zucchini with Spinach BEN 3 cup strawberries 3 tsp stevia p sweetener of choice wder, or ather 3 cup Cow's whole milk 6 Tbsps Greek yogurt 6 tsps coconut oil 11/2 cauliflower, head, small fresh or frozen 3 Tbsp tahini 6 Tbsps lemon juice 3 Tbsp olive oil It and pepper, to taste 3 zucchini, large, cut lenghtwise 6 cups spinach, chopped 3 Tbsp tomato paste 6 garlic, cloves, mashed 3 tsp oregano 3 Tbsp sour cream 3 Tbsp butter salt and pepper, to taste eal lel BREAKFAST Process alll ingredients in a blender until smooth and creamy. LUNCH ‘Steam cauliflower, Combine dressing ingredients together and serve on top of cauliflower. DINNER Scoop out zucchinis’ insides using a teaspoon, Mix spinach with spices, garlic, tomato paste and softened butter. Stuff mixture in zucchini halves. Place zucchi on a tray and bake in oven at 375F for 25 minutes. Serve with sour cream on top. Beer gaelte eel) Sweet Potato Toast with Fried Eggs Buttered Spinach withiCheese 3yam, sliced 6 eggs, medium salt and pepper, to taste 12 cups spinach, fresh 11/2 Thsp butter 6 Tbsps goat cheese, hard 3 Tbsp sour cream 3 garlic, clove, mashed salt and pepper, to taste BREAKFAST Slice the sweet potato lenghtwise into 1/4 inch thick slices. Place the slices in a toaster on High for about 5 minutes, until cooked. You may need to toast multiple times. Fry eggs in a little bit of oil. Season with salt and pepper and place on the sweet potato slices. Sprinkle some fresh chopped herbs on top. LUNCH Melt butter in a pan. Add mashed garlic. Stir. Add chopped spinach. Cover with a id. Let it cook for 5 mins, Remove lid and saute for 5 more minutes. Add seasonings. Serve with a dollop of sour cream and crumbled goat cheese on top. DINNERBaked Stuffed Eggplant Neue 3 eggplant, raw, unpeeled, large, cut in half, insides scoope 1172 scallion, chopped 6 Tbsps parsley, chopped 3 Tbsp sesame seeds 3 Tbsp olive oll 1 tsp thyme 1 tsp oregano 11/2 tsp sweet paprika salt and pepper, to taste Heat some oil in a pan. Chop scooped eggplant insides. Add in pan, along with chopped scallion and spices. Saute for 5 minutes. Add parsley and sesame seeds. Cook for 5 more minutes. Stuff eggplant halves with this mixture. Place eggplant halves on an oven try covered with some parchment paper. Cook for 30 minutes at 375F. You can serve them with tomato sauce or drizzled tahini on top. meal plan? > gourmandel Fiber-Rich Raspberry Smoothie Warm Green Bean Salad with Avocado Mayo and Mint Steamed Broccoli with Tahi Sauce 11/2 cup raspberries 3 Tbsp flax seeds, golden 3 bananas, peeled and sliced 3 cup Cow's whole milk, (dairy or vegan) healthy sweetener of choice, totaste 6 cups beans, snap, green, frozen 11/2 onion, small 9 Tbsps mint, fresh 11/2 avocado 11/72 Tbsp mustard sa 3 Tbsp lemon juice 11/2 Thsp olive oil salt and pepper, to taste 6 cups broccoli, fresh or frozen florets 11/2 Tbsp olive oil 3 Tbsp tahini 3 garlic, clove, mashed salt and pepper, to taste BREAKFAST ‘Add all ingredients into the blender and blend well LUNCH ‘Steam beans using a steamer (15 minutes) or boil them until tender. Add all the other ingredients, for avocado mayo, in a blender and blend until smooth. Put steamed beans in a large bowl. Add julienned onion and chopped fresh mint. ‘Add avocado mayo and mix well DINNER Steam broccoli Mix the rest of the ingredients together. Drizzle sauce on top. Oey Yogurt with Nuts 11/2 cup yogurt (vegan or dairy) 6 Tbsps strawberries, sliced 3 Tbsp almonds 3 Tbsp walnuts, chopped 3 tsp chia seeds er, or other stevia pow healthy sweetener, to taste 3 tsp lemon zest BREAKFAST Mix together all ingredients.Collard Green Wraps Roasted Cabbage Slices 12 collard greens, leaves 6 Tbsps sunflower seeds, soaked for at least an hour 3 tomato, medium, diced 1172 spring onion, green part only 12 button mushrooms, sliced 11/2 Tbsp olive oil 11/2 tsp thyme 3 Tbsp lemon juice salt and pepper, to taste 3 cabbage, medium, sliced into 1/2 inch thick slices 6 Tbsps olive oil salt and pepper, to taste 9 tsps turmeric powder 6 Thsps mustard rye) LUNCH Add sunflower seeds in a blender and blend until you get a paste. Heat oil in a pan. Cook mushrooms and sunflower seeds paste for 5 minutes. Add seasonings and diced tomatoes. Spoon 2 Tbsps of the filling in each collard green. Tie 1 green onion around the wrap to keep it from falling apart. Can be made raw, if you skip the cooking part. DINNER Put slices in a large bowl. Drizale them with olive oll and add spices, Place them on a greased oven tray. Roast them for 30 minutes. Serve with mustard on top. ele ale Raspberry Milkshake Cream of Cauliflower Soup Potato and Caer Tarragon 11/2 cup raspberries, raw 3 cup Cow's whole milk, whole, (dairy or vegan) stevia powder, (or any other sweetener of choice), to taste 11/2 cauliflower, head, chopped 3 garlic, clove, small, minced 3 onion, small, julienned 11/2 tsp smoked paprika 3 Tbsp olive oil salt and pepper, to taste water, as needed 9 potatoes, peeled and cubed 3 carrot, large, sliced 3 onion, small, chopped 3 bay leaf 11/2 tsp thyme 11/2 Tbsp tarragon, preferably fresh, use more if you have fresh tarragon 3 tsp sweet paprika BREAKFAST Blend everything, LUNCH ‘Add chopped cauliflower in your steamer for 20 minutes. you don't have a steamer, you can boil it for about 12 minutes. Put cauliflower in a medium pot ‘Add 1 cup water, garlic and salt. Blend all very well using a vertical blender. Add more warm water, until it reaches the desired consistency. Heat the olive cil in a small pan. Saute onion for 2 minutes. Add smoked paprika and remove from heat. Serve cream of cauliflower soup with the smoked paprika onion topping DINNER Heat the oll in a large pot and add the chopped onion, Sauté for a couple of minutes, then add cubed potatoes. Add sliced carrots, bay leaves, sweet paprika, thyme, salt, and pepper. Add water, just enough to cover them. Cook for 20 minutes. Add corn starch, dissolved separately in a cup with some liquid takenry 11/2 cup tomatoes, canned, peeled, chopped 3 Tbsp tomato paste 3 Tbsp cam starch 3 Tbsp oil salt and pepper, to tas parsley, for garnish from the pot in which the veggies boil. Pour over veggies, after it has di Stir well. Add sliced, peeled tomatoes, tomato paste and tarragon. Stir and cook for another 5 minutes. Serve with fresh parsley on top! Scrambled Tofu with Veggies Easy Avocado & Egg Salad Butter Beans Pesto Salad 3 cup tofu, crumbled 11/2 red bell pepper, chopped /4 carrot, grated 3 spring onion, chopped 1 tsp turmeric 11/2 Tsp olive oil salt and pepper, to taste 3 Tbsp parsley, chopped bread, multi-grain, toasted (or gluten-free - 1 large slice) - optional 3 egg, whole, large, hard- boiled, sliced 3 cup tomato, red, ripe, raw, medium whole, sliced 3 avocado, cubed 11/2 cup arugula 3/4 lettuce, head 11/2 tsp paprika, sweet 3 Tbsp lemon juice 3 garlic, clove, crushed 11/2 tsp mustard sauce salt and pepper, to taste 600 g Lima beans, canned, drained, slightly warmed 6 Tbsps pesto sauce 6 tomatoes, red, diced 3/4 onion, diced 1 lettuce, small head, chopped 6 Tbs parsley salt and pepper, to taste BREAKFAST Heat oil in a pan. Add onion and saute for the ingredients and saute for 5-6 minutes. Add spices and serve with toast (optional), 5 minutes, Add the rest LUNCH Mix everything together. DINNER Combine all ingredients together. 3 banana 11/2 cup blueberries, frozen or fresh BREAKFASTBlueberry Banana Smoothie Bowl Steamed Broccoli with Tahini Sauce Easy Potato Curry 11/2 cup Cow's whole milk, Add ingredients to a high-speed blender (dairy or vegan) and blend until thick and creamy. Pour 3 Tbsp peanut butter into a large bowl and top with blueberries. 1 tsp cinnamon, ground stevia powder, (or any other sweetener of choice), to taste LUNCH 6 cups broccoli, fresh or frozen florets 11/2 Thsp olive oil Steam broccoli. Mix the rest of the 3 Thsp tahini ts together. Drizzle sauce on top. 3 garlic, clove, mashed salt and pepper, to taste DINNER 12 potatoes, cubed 3 onion, chopped 6 tomatoes, red, chopped 11/2 inch ginger, grated 1 tsp chil flakes. Boil potatoes for 15 minutes, Heat oil in a pan. Saute onion for S minutes, with spices. ‘Add boiled potatoes and 2 cups of the water in which they boiled. 6 tsps curry powder ‘ Reet ‘Add the rest of the ingredients. Boil for 15 1 tsp cumin more minutes and serve with fresh 6 Tosps oll saitind penne chopped parsley.