Meal Plan Sample meal plan generated with the Gourmandelle Meal Planner. BREAKFAST Slice the sweet potato lenghtwise into 1/4 1/2 yam, sliced inch thick slices. Place the slices in a Sweet Potato Toast with Mashed 12. avocado, mashed toaster on High for about 5 minutes, until Avocado chili flakes, to taste cooked. You may need to toast multiple salt and pepper, to taste times. Top with mashed avocado, 1 tomato, small, sliced seasoned with chili flakes, salt and per, and tomato slices. LUNCH 1 potato, cubed ‘Add potatoes, onion and carrots, in a 1 onion, small, cut in chunks medium soup pot. Add water, just enough 2 carrots, sliced to cover the veggies and let them boil for 1 tsp ginger, peeled and 15-20 minutes. Add grated ginger, salt and grated pepper. Stir well. Remiove from heat when Creamy Carrot Soup with Ginger 1 Tbsp olive oil the potatoes and carrots are tender. 1 Tbsp lemon juice Check them with a fork. Using a vertical salt and pepper, to taste blender, start blending the veggies. Add 2 Thsps yogurt, (vegan or olive oil and lemon juice. Add more water, dairy) depending on how thick/thin you want the herbs, for garnish soup to be, Garnish with yogurt (optional) water, as needed d herbs. DINNER 1 cabbage, medium, sliced into 1/2 inch thick slices Put slices in a large bowl. Drizzle them Roasted Cabbage Slices 2 Tbsps olive oil with olive oll and add spices. Place them It and pepper, to taste on a greased oven tray, Roast them for 30 3 tsps turmeric powder minutes. Serve with mustard on top. 2Tbsps mustard ay BREAKFAST 1/2 avocado, mashed 1 tomato, medium, red, chopped 1/2 red bell pepper, medium, chopped Mash avocado with a fork and put it in a Veggie Greakfast Salad 1/3 carrot, medium, grated separate bowl, Add the rest of the 1/2 sp turmeric, powder ingredients and mix well, Can be served 1/2 cup spinach, baby, with lettuce leaves or crackers. opped 1 Tbsps nutritional yeast 1/2 Tbsp olive oll salt and pepper, to taste LUNCH 1 zucchini, Summer, largeRaw Zucchini Pad Thai Chickpea Greens Salad with Tahini Wednesday 1 tsp ginger, minced 2 garric, cloves, minced 1/2 Tosp agave 2 Tbsps tamari 1 tsp chili sauce 1 Tbsp tomato puree 1/3 tsp chili flakes 2 Tbsps lemon juice 2 Tbsps peanuts, crushed 1/2 tsp paprika salt and pepper, to taste 1 Tsp olive oil 1/2 chickpeas, can (250g), mature seeds, canned, drained solids 2 Tbsps lemon juice 1/2 onion, small 1 cup cherry tomatoes, halved 1/3 cup parsley, chopped 1/3 lettuce, head 1 Tbsp tahini 1/2 Tosp sesame seeds, whole, dried 1/2 tsp cumin, ground salt and pepper, to taste Put all ingredients except zucchini and peanuts, in a blender and add enough water to just cover them. Blend until smooth, Slice the zucchini on a mandoline or spiral slicer. You can also use a veggie peeler and peel them into ribbons. Add enough sauce to evenly coat the zucchini noodles. Garnish with chopped parsley and crushed peanuts, DINNER Combine all ingredients together. ‘Sweet Potato Toast with PB Butter Beans Spread with Tomato Sauce Maple ctor ov coasts 1/2yam, sliced 2 Tbsps peanut butter 1 Tbsp peanuts, crushed 200 g Lima beans, canned, regular pack, drained 2 garlic, cloves, mashed 1 tomatoe, medium, chopped 1 Tbsp tomato paste 1/2 onion, medium, julienned 1 Tsp olive oil salt and pepper, to taste 2 cups carrots, baby 1 Tsp mustard 1 tsp maple syrup 1 tsp thyme salt and pepper 1 cup tofu, cut in cubes 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 toppings. LUNCH ‘Add cooked butter beans, garlic, salt and pepper in a food processor. Blend until ‘smooth, Heat ail in a medium skillet. Add onion, and saute for 3 minutes. Add chopped tomatoes, tomato paste, salt, and pepper. Saute for another 5 minutes. Put butter beans paste into a bowl, top with tomato sauce. Serve with veggie sticks. DINNER Cover an oven tray with parchment paper. Mixall 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.ayy 1 pear, sliced 1 tsp spirulina dried, powder Green Pear Smoothie healthy sweetener of choice, totaste 1 cup Rice milk, (dairy vegan) 1/3 lettuce, head 1 Tbsp mint 1 Tbsp basil V2 carrot Spring Roll Salad 1/2 cucumber 1 avocado 1 tsp soy sauce, * 3 tsps vinegar, * 1 tsp ginger, *, minced salt and pepper, *, to taste 1 carrot, 1/4 celeriac, cut in thin strips 1/4 beet, cut in thin strips 1 cup spinach, baby 1 zucchini, summer, medium, Root Vegetables Stir Fry cutin thin strips 1 Tbsp olive oil 1 tsp sesame ol 1 Tbsp sesame seeds 1 tsp turmeric sweet paprika salt and pepper, to taste At in thin strips BREAKFAST ‘Add everything into the blender. Blend well LUNCH Finely chop lettuce and herbs. Combine in a bowl and set aside. Julienne carrots an ‘cucumber. Cut carrots and cucumbers into 2 inch long pieces. Roughly chop avocado and combine with lettuce mixture. Lay salad mixture on plate. Pour dressing (*) over and enjoy. DINNER Heat oil in a wok. Add all ingredients except spices and stir-fry until ten Add spices and serve. 1/2 yam, sliced 1 Tbsp tahini 1/2 Tosp sesame seeds 2 Thsps goji berries Sweet Potato Toast with Tahini and Goji Berries 1/2.cup tofu, extra-firm, drained, sliced wat 1 cut 1/3 cups Daikon radish, matchstick-cut, peeled ups carrot, matchstick 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 toppings. LUNCHTofu Banh Mi Raw Asian Salad er 1/2 Tbsp parsley, chopped 1 baguette, (multigrain or gluten-free) small, halved lengthwise and toasted, (or a 7-inch section cut from a regular length baguette) 1 cucumber, small matchstick-cut Sauce 1 Tsp apple cider vinegar 1/3 Tosp tamari 1 tsp sesame oil, divid 1/2 Tosp mayonnaise, (vegan or regular) 1 tsp Sriracha salt and pepper, to taste 1 carrot, cut in thin strips 1/4 red cabbage, shredded 1 cucumber, cut in thin strips 2 Tbsps olive oil 1/2 Tbsp sesame oil 1 Tbsp lemon juice 1 tsp oregano 2 Thsps sesame seeds, lightly toasted 1/4 cup scallions, chopped salt and pepper, to taste ras) Cut the bread lengthwise, and then use your fingers or a bread knife to hollow out the insides, making a trough in both halves. Mix all sauce ingredients together Spread them inside. Layer the ingredients as follows: carrot, radish, tofu, cucumber, parsley. Close the sandwich and eat. DINNER Combine everything together Macro Fresh and Pickled Veggie Bow! 1 cup baby carrots, lightly steamed 1 cucumber, cut lenghtwise, in thin strips 3 pickles, cut lenghtwise, in thin strips 1/4 cup sauerkraut, chopped 1/3 cup arugula 1 Tbsp sesame seeds 1 Tsp olive oil A carrots, sliced 1 onion, small, cut in chunks 1/3 cup tofu, firm, cubed ‘tsp ginger, peeled and grated 1 Tbsp olive oll 1 Tbsp lemon juice salt and pepper, to taste herbs, for garnish water, as needed BREAKFAST ‘Steam or saute baby carrots. Place everything into a bowl, drizzle with olive cil and sesame seeds. LUNCH ‘Add onion and carrots into a medium soup pot. Add water, just enough to cover the veggies and let them boil until tender. Add grated ginger, salt and pepper. Stir well. Using a vertical blender, start blending the veggies. Add olive oil and lemon juice. Add water to reach the desired consistency. Serve with tofu cubes and herbs on top. DINNER1/3 cup rice, white, short: grain 1 carrot, small, grated 1/2 bell pepper, red, chopped 1 tsp sweet paprika 1 onion, small, diced 1 Tbsp oil 118 cup water salt and pepper, to taste Heat oil in a large saucepan over medium heat. Sauté chopped onion, carrot and bell pepper for 5 minutes. Add rice and paprika. Stir to coat in oil. Add water. Bring to a boil, then simmer for 20, minutes. Remove from heat and cover with a lid, Let it rest until all liquid is absorbed. Serbian Rice Pilaf BREAKFAST 2 rice cakes, brown rice, plain, ; unsalted Spread peanut butter on rice cakes. Top Rice Colc=s ee Berrie) 2 Tbsps peanut butter with mixed berries. Drizzle with maple 1/3 cup mixed berries, fresh syrup and eat. 1 tsp maple syrup LUNCH Cover an oven tray with some parchment paper. Spread green beans in an even layer, drizzle with olive oil and orange 2 cups green beans, frozen 2.cups baby carrots, frozen 1/4 cup orange juice us Green Beans & Baby 1 Tbsp mustard sauce J ease Re ie eae he temperature, for about 20 minutes or salt ond pepper, to taste until green beans are crisp-tender. DINNER Clon fee nreeeeeere eet Le heat. Sauté chopped onion and sliced UGE DEES ICRI mushrooms for 5 minutes. Add rice. Stir Rice Pilaf with Mushrooms sliced i: e tocoatin el Add water, rngto abo, oreo sed ced then simmer for 20 minutes. Remove 1 Tbsp oil 7 from heat and cover with a lid. Let it rest LAC Wales until all liquid is absorbed, salt and pepper, to taste