Meal Plan Sample meal plan generated with the Gourmandelle Meal Planner. BREAKFAST 2apples, grated 2 Thsps lemon juice Grated Apples with Nuts 1 Tosp raisins Combine all ingredients together and 2 dates, Medjool, chopped serve immediately 2 Thsps walnuts, chopped sweetener of choice, to taste LUNCH 2 broccoli stalks 2 Tosps basi, fresh 1 Tbsp lemon juice Steam broccoli Place all the other Broccoli with Vegan Pesto Sauce 2 garlic, cloves ingredients in the blender, Blend until 1 Tosp olive oil smooth, Mix with chopped broccoli and 1 Tbsp sunflower seeds, serve lightly toasted salt and pepper, to taste DINNER Patties 1 cup adzuki beans, canned, cooked 2 Tbsps parsley, fresh, chopped Pee 1/2onion, medium, di 1 Tosp psyllium husks, (or Mash beans using a fork, or put them in replace with ground flax the food processor and pulse 2-3 times. seeds or 1 large egg) Put them in a large bowl and add all the 1 Tbsp nutritional yeast flakes ther ingredients, except oil, f the 3 Thsps flour, (any kind, or composition is too moist, add more flour. ‘Adzuki Beans Patties with Salad breadcrumbs) Heat some oil in a non-stick frying pan. 1 Tbsp tahini Make the patties - 1 Thsps per patty. Fry salt and pepper, to taste them 2-3 minutes on each side. You can oil, for frying also bake these for 30 mins on a greased Side Dish tray. 1 cup rucola /4 lettuce, head, chopped _—Side Dish 1/2 cup baby spinach 1 tomato, diced 1 cucumber, diced 1 Tsp olive oil 1 Tbsp lemon juice 1 salt and pepper, to taste BREAKFAST Mix everything together ‘Add the millet to a medium pot with a lid ‘over medium heat. Toast it while stirring continuously, until it starts popping. Be 112 cups Rice milk, (dairy or vegan)1/4 cup millet Millet-Pumpkin Pudding agave, or sweetener of choice, to taste 1/2tsp vanilla extract, pure 123 tsp cinnamon 3 Tbsps pumpkin puree 1/2 cauliflower, head medium 1/2 onion, small 1 Tbsp olive oil 1 Tbsp vinegar 3 Tbsps parsley, chopped salt and pepper, to taste Cauliflower “Fried Rice” Patties 13 cup quinoa 1 cup kidney beans, canned, drained 1 Tbsp psyllium husks, (or ground flax seeds, or 1 egg) 3 Tbsps flour, (any kind, GF if needed) 3 Tbsps parsley, chopped Protein-Rich Beans and Quinoa 1/2 onion, small, chopped Sliders 1 tsp garlic powder 1/2 tsp sweet paprika 1/2 tsp oregano salt and pepper, to taste Assembly 2 burger buns, regular, or gluten-free, if needed 1/2 tomato, sliced lettuce, 2 leaves 2 tsps mustard TSE careful not to burn it. Once it is toasted, add the remaining ingredients (except walnuts) to the pot and stir to combine. Cover the pot and bring it to a boil Reduce the heat and simmer for 20 minutes, stirring occasionally, until the millet is tender. Serve with pumpkin puree on top. LUNCH Place cauliflower florets in a food processor and pulse gently until the cauliflower is the size and texture of rice. Alternatively, you can grate it manually Heat oil in a wok. Add chopped onion and sauté for 3 minutes. Stir the cauliflower rice into the sauteed onion. Cover and cook for five minutes over medium-low heat. Add the rest of the ingredients and cook for 10 minutes. You can serve this, with some lightly fried tofu and a generous drizzle of tahini, DINNER Boil quinoa for 15 minutes. Drain it and add it to a large bowl, Add all the other quinoa patties ingredients and start mashing them with a fork. Store in fridge for 10 minutes. Meanwhile, you can slice the buns, tomatoes, and prepare all other ingredients for these quinoa sliders. Heat some oil in a non-stick pan. Make the patties and lightly fry them 3 minutes on each side. Set them aside on a plate covered with some paper towels. Assemble the quinoa sliders. 1/3 cup rolled oats, gluten: free 13 cup Rice milk, (dairy or vegan) 13 cup water 1/2 Tbsp peanut butter, or your favorite nut butter 1/2 Thsp cocoa BREAKFAST Ina small saucepan, combine oats, milk, and water. Bring to a boil, then reduce the heat and simmer for ~5 minutes, until thickened. When ready, remove from heat and add peanut butter and cocoa. Add the1 tsp maple syrup, or any rest of the ingredients and stir. Top with other sweetener of choice chopped walnuts. (ex. stevia, agave, or honey} 1/3 tsp cinnamon 1 Tbsp walnuts, chopped LUNCH 1 zucchini, medium, grated 1/2 carrot, medium, grated 2 tomatoes, medium, chopped Zucchini Salad with Mint and 2 pickles, dill, sliced, spear, Grate zucchini and carrot. Slice pickles Pickles small Put them in a large bowl. Add the rest of 1/4 tsp chili, powder the ingredients and mix. 3 Tbsps mint, fresh, chopped 1 Tbsp olive oil 1 Tbsp lemon juice salt and pepper, to taste DINNER Patties Patties 1 cup adzuki beans, canned, Me Mash beans using a fork, or put them in 2 Tbsps parsley, fresh, the food processor and pulse 2-3 times. eronces Put them in a large bowl and add all the other ingredients, except oil. If the composition is too moist, add more flour. Heat some oil in a non-stick frying pan. Make the patties - 1 Tbsps per patty. Fry them 2-3 minutes on each side. You can also bake these for 30 mins on a greased 1/2 onion, medium, diced 1 Tbsp psyllium husks, (or replace with ground flax seeds or 1 large egg) 1 Tbsp nutritional yeast flakes 3 Tbsps flour, (any kind, or Adzuki Beans Patties with Veggies breadcrumbs) ae, salt and pepper, to taste eect oil, for frying Side Dish Heat oil in a pan. Add frozen mixed 11/2 cups Mexican mix veggies. Add 1/2 cup water. Cover with a vegetables, frozen lid. Let them cook for 10 minutes. Remove salt and pepper, to taste lid and saute until ready (-5-7 more Thsp olive oil minutes), BOE Ey BREAKFAST 1/3 cup rolled oats, gluten. free 1/3 cup Rice milk, (dairy or vegan) Ina small saucepan, combine oats, milk, \ 1/3 cup water and water. Bring to a boil, then reduce the 1/2 Tosp peanut butter, or heat and simmer for ~5 minutes, until your favorite nut butter thickened. When ready, remove from heat ; 1/4 cup pumpkin puree and add peanut butter and pumpkin 1 tsp maple syrup, or any puree. Add the rest of the ingredients and other sweetener of choice stir. Top with pumpkin seeds. (ex. stevia, agave, or honey) , 1/3 tsp cinnamon 1 Tbsp pumpkin seeds, rawLUNCH 2 cups water Place water in a medium sauce pan. Add 1/4 cup green chard, dry seaweed and simmer for 5 minutes chopped ‘Add miso paste into a small bowl, with a Miso Soup with Tofu 1/4 cup scallions, chopped little bit of hot water and whisk until 14 cup tofu, firm, cubed smooth, Add this to the soup and stir. Add 2 Thsps miso paste, white the remaining ingredients and cook for 5 US cup dry seaweed more minutes. Add cubed tofu. Add sea salt, to taste salt, to taste and serve. DINNER Burger Patties 1/2 cup beans, black, cooked, canned, drained 3 Tbsps flour, (any kind, GFif needed) Black Bean Burger Patties: 3 Tbsps parsley, chopped 1/2 onion, small, chopped 1 Tbsp psyllium husks, (or ground flax seeds or 1 egg) 1/3 tsp thyme 1/3 tsp oregano 1/2 tsp smoked paprika 1/3 tsp garlic powder salt and pepper, to taste Mix ll burger patties ingredients in a bowl. Mash black beans using a fork and turn everything into a paste. Store in the fridge for 15 minutes before using. Heat some oil in a large non-stick pan. Divide the mixture into two and shape the black bean burger patties and place them in the pan. Fry each patty 2-3 minutes on each Black Bean Burgers ail side, Assembly ReeTee, 2 burger buns, (regular or gluten-free, if needed) Cut the buns in half. Mix sauces together 1 pickled cucumber and spread them on the buns. Add 1 tomato, small, sliced tomato slices, pickles, arugula and the arugula black bean burger patties. 1/2 tsp mustard sauce 1/2 tsp mayonnaise, (regular or vegan) ‘1/2 tsp ketchup Cea BREAKFAST 1/3 cup millet 11/2 cup water Cook millet until soft, 15 minutes. Drain it eae 1 Tbsp sesame oil very well and set aside. Heat oil in a 1/4 cup tofu, extra firm, saucepan. Add millet and lightly toast it. ~ crumbled ‘Add salt and pepper. Remove from heat 2 7 fresh greens of choice and add chopped greens and tofu on top. salt and pepper, to taste LUNCH 1/2 cauliflower, head, small fresh or frozen 1 Tsp tahini 2 Tbsps lemon juice 1 Tbsp olive oil salt and pepper, to taste ‘Steam cauliflower, Combine dressing Ingredients together and serve on top of, cauliflower.DINNER Ao Mushrooms 4 Portobello mushrooms, Heat the oil in a saucepan, Add chopped stems removed and chopped mushrooms stems, minced garlic cloves, 1/2 red bell pepper, sliced chopped onion, pepper, salt, coriander 172 onion, small, chopped and thyme. Sauté for 5 minutes. Remove 1 Tbsp dill, chopped from heat and add chopped dill and 1 Tbsp parsley, chopped parsley, Preheat the oven at 375° F(180C), istufred partcbello iacetncoray oe Sane, we i Place the mushrooms ‘on an oven tray. an ESEad Rae isp coriander, groun Add about 1-1¥ tbsp of stuffing / V2 tsp thyme mushroom. Garnish with red bell pepper 1 Tbsp oil (or butter) slices. Cook for about 20 minutes. salt and pepper, to taste Potatoes Potatoes 2 potatoes, cut in thin wedges ae Cut potatoes in thin wedges. Cover in oll sea salt, pepper, and sweet paprika, Place them on the same oven tray withthe mushrooms. Let them bake for 20-30 1 tsp sweet paprika salt and pepper, salt and pepper minutes. RTE BREAKFAST ‘Add the millet to. a medium pot with a lid., over medium heat. Toast it while stirring 11/2 cups Rice milk, (dairy or continuously, unti it starts popping, Be ee careful not to burn, Once is tasted, Millet-Strawberry Pudding agave, or sweetener of eel Cereal eect, exe ay walnuts) to the pot and stir to combine. Cover the pot and bring it to a boil Reduce the heat and simmer for 20 minutes, stirring occasionally, until the millet is tender. Serve with sliced strawberries on top. choice, to taste 1/2 sp vanilla extract, pure 1/3 tsp cinnamon 1/4 cup strawberries, sliced wunen 2 cups broccoli, fresh or frozen frets ‘Ste d Bi li with Tahini Co V2 Tosp alive of Steam broccoli Mixthe rest ofthe 1 Tbsp tain ingredients together. Drzle sauce on op 1 gar, clove, mashed satand pepper to taste DINNER \acup ree, Basmat uncooked Yeu woter 3p coconut mik ra, fubat Ad water and rice inte a wok. Cover with 1 tsp curry powder a lid and let it boil. After 10 minutes, add 1/2 tsp coriander seeds, the rest of the ingredients. Cook for ground another 10-1Sminvtes oF unt a qui "red ell pepper cutin thin _absoraed andthe rie wel cooke, Sir stipe occasional 1 carrot, small, grated1/4 cup scallions, chopped 1/3 tsp chili flakes. salt and pepper, to taste