Meal Plan Sample meal plan generated with the Gourmandelle Meal Planner. BREAKFAST 1 banana 1 tsp spirulina, powder 1/2 Soy milk, whole, (dairy or vegan) 1 tsp stevia powder, (or any other sweetener of choice), to taste Spirulina Smoothie Put all ingredients in your blender and blend well. Serve immediately. LUNCH 1 cup parsley, chopped 1/3 cup amaranth grain 1 Tbsp peppermint, leaves, chopped 2 tomatoes, red, diced een neon 1/2 cucumber, seeded and Boil amaranth in a medium pot. Drain it diced Mixit with the rest of the ingredients and 1 Tsp hemp seeds, hulled serve 1/2 onion, diced 1 Tbsp olive oil 1 Tbsp lemon juice 1 garlic, clove, mashed 1 tsp salt and pepper, to taste DINNER Patties i 2/3 cup adzuki beans, a canned, cooked Mash beans using a fork, or put them in 2 Tosps parsley, fresh, the food processor and pulse 2-3 times. chopped Put them in a large bow! and add all the 172 onion, medium, diced other ingredients, except oil, f the 1 Tbsp psyllium husks, (or composition is too moist, add more flour. replace with ground flax Heat some oil in a non-stick frying pan. Saree retrain pe ort large see) ae Make the patties - 1 Tosps per paty. Fry Serer mises sp nutritional yeast flakes them 2-3 minutes on each side. You can 2 Tosps flour, (any kind, or also bake these for 30 mins on a greased breadcrumbs) tray. salt and pepper, to taste oil, for frying Side Dish side Dish Boil potatoes. Drain them. Season with salt and pepper and add milk (dairy or vegan). Mix using a hand mixer until ‘smooth, or mash them using a potato masher. 2 potatoes 2 Tbsps Soy milk, (dairy or vegan) 1 tsp butter, (vegan or dairy) salt and pepper, to tas ay Cl Ea ge iy Ee ICES é BREAKFAST1 Cup Soy milk, (vegan or dairy) 1/2 cup pumpkin puree, frozen for best consistency Blend everything till smooth, 2 Tbsps rolled oats 1 Tbsp peanut butter 1 tsp maple syrup, or other sweetener of choice 1/2tsp cinnamon Pumpkin Smoothie LUNCH 1/2 cup tofu, extra-firm 1/2 carrot, small, grated 1 onion, small, diced 2 garlic, cloves, minced 1 bell pepper, red 1/4 cup flour, (regular or gluten-free - any kind of flour ‘Add tofu, soy milk, baking soda, flour and psylium husks in your food processor. Blend until smooth. Place the composition into a large bowl. Add all the rest of Crustless Quiche with Peppers works) ingredients, except bell peppers. Grease a Deen esaaoy 30e3Dcm tart pan with ome cl Ad the dairy) composition in the pan. Spread it evenly. ‘Add sliced bell peppers on top. Bake in oven at 375F (180C) for about 30 minutes. 1/2.Tosp psylium husks 1 Tbsp nutritional yeast 2 Tbsps dill, chopped 1/2 tsp baking soda salt and pepper, to taste oil DINNER 2 cups carrots, baby 1 Tbsp mustard 1 tsp maple syrup tsp thyme salt and pepper 1 cup tofu, cut in cubes Cover an oven tray with parchment paper. Mix all sauce ingredients in a large bowl Add baby carrots and tofu cubes and cover them in the sauce. Place them on the oven tray. Roast at 375F for 25 mins. Maple Glazed Baby Carrots with Baked Tofu Neue al plan BREAKFAST 12 cup raspberries, raw 1 cup Soy milk, whole, (dairy asa saeel or vegan) Blend everything. stevia powder, (or any other a sweetener of choice), to taste . LUNCH 200 g kidney beans, canned 2 drained, slightly warmed 2 Tosps lemon juice 1 Tbsps olive oll 2 tomatoes, red, diced 1/4 onion, diced y 1/2. cup celeriac, grated 1/3 lettuce, small head, J chopped Bean Salad Combine all ingredients together.2 Tbsps chopped fresh parsley salt and pepper, to taste DINNER 1 cup parsley, chopped 4 Tbsps hemp seeds, hulled 1 Tbsp peppermint, leaves, chopped SaaS ee cee Boil amaranth in a medium pot. Drain it Hemp Seed Tabbouleh ‘/2 cucumber, seeded and : Mixit with the rest of the ingredients and diced U2 onion, diced ane 1 Tbsp olive oil 1 Tbsp lemon juice 1 garlic, clove, mashed 1 tsp salt and pepper, to taste rg all BREAKFAST 1 banana F 1 cup spinach, baby Combine all ingredients in a blender and SeInRC ae sana SarCocr al 1/3 tsp spirulin dried, powder blend until smooth. Add more water to 3 dates, Medjoo|, pitted reach the desired consistency. water, as needed LUNCH 1 potato, cubed Put the chopped veggies in a pot. Add just 1 onion, small, cut in chunks enough to cover the veggies and let them 1 cup green peas, frozen boil for 15-20 minutes. Remove from heat 1 Tbsp olive oil, (or butter) when the potatoes are tender. Check CCEA DEI 1 Tbsp yogurt, (dairy or them with a fork. Add butter or olive oil, vegan) Using a vertical blender, start blending al 2 Tosps parsley, for garnish veggies together. Add more water, to water, as needed reach the desired consistency. Garnish salt and pepper, to taste with yogurt and parsley. DINNER Lentil Cakes 41/3 cup lentils, red 2 Tbsps parsley, fresh chopped 1/2 onion, medium, diced 1 Tbsp psyllium husks, (or replace with ground flax seeds or 1 large egg) 1 Tbsp nutritional yeast flakes 1 bell pepper, red, diced 4 Tbsps flour, (any kind, or breadcrumbs) 1 tsp hot paprika 1/4 tsp chili flakes salt and pepper, to taste oll, for frying Side Dish Patties ‘Add lentils in a pot and cover them with water. Boil for 15 minutes. Strain the lentils very well and put them in a large bowl. Start mashing them using a fork or a vertical blender. Add the rest of the Ingredients, except oil. Start mixing the composition. it has to be sticky. Add more flour if needed. Spray a non stick pan with some oll. Use 1 Tbsp of the composition1 cup rucola for each patty. Fry each patty for about 2- 1/4 lettuce, head, chopped 3 minutes on each side. 1/2 cup baby spinach 1 tomato, diced sept 1 cucumber, diced 1 Tbsp olive oil 1 Tbsp lemon juice 1 salt and pepper, to taste Mix everything together rr) BREAKFAST 1/3 cup be 1 carrot, gf ‘Add everything into a blender. Blend well ABC Smoothie 1 apple, sliced, cored, peeled ‘Add water as neded to reach the desired water, as needed consistency. Sweeten with your favorite healthy sweetener of choice, sweetener and drink right away. totaste LUNCH 1 cup parsley, chopped 1/4 cup quinoa 1 Tbsp peppermint, leaves, chopped 2 tomatoes, red, diced 1/2 cucumber, seeded and Boil quinoa in a medium pot. Drain it, Mix it with the rest of the ingredients and hemp seeds, hulled serve. 12 onion, diced 1 Tbsp olive oil 1 Tbsp lemon juice 1 garlic, clove, mashed 1 tsp salt and pepper, to taste Quinoa Tabbouleh DINNER 1/2 cabbage, small 1/2. cup Cannellini beans Canneliini, boiled, canned, drained 1/2 cup tofu, smoked, extra firm, cut in cubes or slices Chop cabbage. Heat oil in a large saucepan, Add onion and garlic and saute for 2-3 minutes. Add cabbage and water and cover with a lid. Let it soften for about 10 minutes. When cabbage has softened a bit, add all spices (no tomato paste yet) ‘Add some water, so It doesn't stick to the bottom. Cover with a lid and cook for 30 minutes. Add beans and tomato pa: Stir. Cook for 10 more minutes, or until everything is tender. Top with tofu and onion, small, julienned 2gari 1 tsp sweet paprika 1/2 tsp smoked paprika 1/2 tsp thyme 1/3 tsp coriander, ground 2 Thsps tomato paste 2 Tbsps oi 1 bay leaf salt and pepper, to taste water cloves, minced smoky Cabbage Stew.Buckwheat Flake Porridge with Apple and Raisins Mushroom Salad Amaranth Tabbouleh TEE 1/2 cup buckwheat flakes 1/2.cup Soy milk W2.cup water 1 Tbsp raisins 1 apple, medium, cut in small cubes 1 tsp cinnamon, ground stevia powder, (or any other sweetener of choice), to taste 11/2 cups button mushrooms, rinsed and sliced 4/2. cup sweet corn, canned 3 pickled cucumbers, sliced 1/4 lettuce, head, chopped 1 onion, red, smal, julienned 3 Thsps dill, chopped 2 Thsps mayonnaise, (regular or vegan) salt and pepper, to taste 1 cup parsley, chopped ‘3 cup amaranth grain 1 Tbsp peppermint, leaves, chopped 2 tomatoes, red, diced 1/2 cucumber, seeded and diced 1 Tbsp hemp seeds, hulled 1/2 onion, diced 1 Tbsp olive oil 1 Tsp lemon juice 1 garlic, clove, mashed 1 tsp salt and pepper, to taste BREAKFAST Put the buckwheat flakes and liquid into a small saucepan, turn the heat up to the highest setting and bring the liquid to a boil, Once it's boiling reduce the heat to the lowest setting and let it simmer for a minute or two, stirring occasionally, until it has thickened up a bit. When ready, pour it into a bowl and add your toppings. LUNCH Rinse and slice mushrooms. Fill a medium pot with some water and add sliced mushrooms in it. Bring it to a boil and let them boil for 15 minutes, then remove from heat. Meanwhile, slice pickles, chop dill lettuce and onion and put them in a large bowl. Add corn, seasonings and ‘mayo, Strain mushrooms and put them in the bowl. Mix well and serve. Can be served both warm and cold, DINNER Boil amaranth in a medium pot. Drain it. Mix it with the rest of the ingredients and serve. sweet Potato Toast with Mashed ‘Avocado v/2yam, sliced 2 avocado, mashed chill flakes, to taste salt and pepper, to taste 1 tomato, small, sliced 1/2 cup tofu, extra-firm, cut in small cubes 2 tomatoes, chopped 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. Top with mashed avocado, seasoned with chili flakes, salt and pepper, and tomato slices. LUNCH Cut tofu in small cubes. Heat oll in a pan ‘Add tofu cubes and lightly fry them untilTofu Pesto Salad ‘Smoky Coconut Rice with Mushrooms. 2.cups spinach, baby 2 Thsps pesto, (store-bought ‘or homemade / vegan or with cheese) 3 Thsps salt and pepper, to taste 1 Tbsp oil 1/3 cup basmati rice 1/2 cup water 1/3 cup coconut milk, full fat, unsweetened 1 red bell pepper, cut in thin strips 1/2. cup oyster mushrooms, cutin thin strips 4 Tbsps scallions, chopped 2 Tbsps tomato paste chili powder, to taste 1/3 tsp smoked paprika 1 Tbsp oil salt and pepper, to taste golden. Add baby spinach and tomatoes in a bowl, Drizzle with lemon juice, salt and pepper. Add pesto sauce and mix. Top with tofu and serve. DINNER ‘Add oil into a wok. Add all the other ingredients, except water and coconut milk, Cook for 2-3 minutes. Add water and coconut milk. Cover with a lid and let it boil. Cook until aliquid is absorbed and the rice is well cooked. Add more water if needed. Stir occasionally.