Freedom Food 2.0 Cooked by Kate Flowers

2 1 - D AY
MEAL PLAN
Fr e e d o m Fo o d 2 .0 : C o o ke d Ve ga n He a l t h & We i g h t L o s s G u i d e
C o pyr i g h t © 2 0 1 9 by Ka t e F l owe r s L L C
A l l r i g h t s r e s e r ve d . No p a r t o f t h i s b o o k m ay b e r e p r o d u c e d i n a ny fo r m o r by a ny e l e c t r o n i c
o r m e c h a n i c a l m e a n s , i n c l u d i n g i n fo r m a t i o n s t o r a ge a n d r e t r i e va l sys t e m s , wi t h o u t p e r m i s -
s i o n i n wr i t i n g f r o m t h e a u t h o r.
T h e c o n t e n t o f t h i s b o o k i s fo r ge n e r a l i n fo r m a t i o n a l p u r p o s e s o n l y. It i s n o t i n t e n d e d a s a
s u b s t i t u t e fo r t h e m e d i c a l a d vi c e o f p hys i c i a n s , n o r s h o u l d i t b e u s e d t o d i a g n o s e o r t r e a t
a ny m e d i c a l c o n d i t i o n o r t o r e p l a c e t h e s e r vi c e s o f yo u r p hys i c i a n o r o t h e r h e a l t h c a r e p r o -
vi d e r. T h e a d vi c e a n d s t r a t e g i e s c o n t a i n e d i n t h e b o o k m ay n o t b e s u i t a b l e fo r a l l r e a d e r s .
T h e r e a d e r s h o u l d c o n s u l t a h e a l t h c a r e p r ovi d e r i n m a t t e r s r e l a t i n g t o h i s o r h e r h e a l t h a n d
p a r t i c u l a r l y wi t h r e s p e c t t o a ny sym p t o m s t h a t m ay r e q u i r e d i a g n o s i s o r m e d i c a l a t t e n t i o n .
T h e a u t h o r a n d o t h e r p a r t i e s i nvo l ve d i n t h e c r e a t i o n o f t h i s b o o k a r e n o t r e s p o n s i b l e fo r
a ny d a m a ge o r n e ga t i ve c o n s e q u e n c e t h a t m ay r e s u l t f r o m fo l l owi n g t h e r e c i p e s , i n fo r m a -
tion, or recommendations in this book.
F R EE D O M FO O D 2.0
CONTENT
INTRODUCTION
a Pg. 5
D A I LY P R A C T I C E S
a Pg. 10
NUTRIENTS + CALORIES
a Pg. 15
2 1 - D AY C H A L L E N G E
a Pg. 18
B R E A K FA S T
a Pg. 29
LUNCHES TO GO
a Pg. 58
a DINNER
Pg. 88
CONCLUSION
a Pg. 118
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F R EE D O M FO O D 2 .0
FREEDOM FOOD COOKED

A l l r e c i p e s a n d p h o t o g r a p hy c o - c r e a t e d by
kate flowers + mae flowers

K A T E F L O W E R S . C O M
04
F R E E D O M F O O D 2 . 0
intro
hello beautiful
Welcome to the start of a healthier YOU! While I’m most commonly
known for my love of raw vegan foods, I am aware of the fact that a
100% raw food lifestyle isn’t ideal or sustainable for most people, nor
is it necessary for optimal health. This understanding is what sparked
the creation of Freedom Food 2.0: Cooked Vegan Health & Weight
Loss Guide. Freedom Food 2.0 is the sequel to Freedom Food Raw 1.0
and is organized in a similar format; the difference is that this book
includes delicious and healthy cooked recipes that are:
plant-based
soy-free
oil-free
gluten-free
refined sugar-free
macro-balanced
nutrient-dense
whole foods-focused
budget-friendly
& easy to make!
We also managed to create every single recipe with 8 or fewer easy-to-

find ingredients (excluding things like salt, pepper, and water). This
was a hefty list of criteria but with love and passion, we made it work!
While the meals aren’t ultra rich, decadent, or gourmet; I know you
will fall in love with them because they are still incredibly yummy and
also good for you.
05
love and care,
When you provide your body with
love you back.

your body will
06
THE FREEDOM FOOD MISSION
Freedom Food is a lifestyle that is designed to give you the
tools you need to reach your maximum potential . My intention
in sharing this guide with you is to assist you in living a more
self-empowered life through practicing healthier lifestyle hab-
its and consuming a plant-based diet.
Self-empowerment IS f reedom. You shouldn’t feel imprisoned

by your diet or lifestyle. Healthy food CAN taste delicious and
will improve the overall quality of your life. Eating healthy
takes time and patience but once you become grounded in
that practice, it’s easy! The more you embrace it, the more tox-
ic desires to f ill your body with processed, chemical-laden junk
will dissolve and you will be FREE to make healthy, conscious
food choices. Remember to be patient with yourself through-
out this process and know that all you can ever do is take
one day at a time. A single mistake doesn’t bring you back to
square one. Always focus on progress, not perfection.
Visualization
Take a minute to reflect on your intentions for a healthier you.
Perhaps you are looking to shed some extra weight, gain more
energy, and improve your mood. Or, maybe you’re already thriv-
ing and you’re looking for new nutrient-dense recipes to add
to your diet. Wherever you are in your journey, I encourage you
to meet yourself where you are. Use this book as a tool to help
guide you toward reaching the goals you set for yourself and en-
joy the process. Remember, life is an adventure. And the better
you feel, the more of it you will be able to soak in.
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plant based whole foods
changed our lives
In August 2013
Mae and I went
100% vegan
overnight.
After a couple years of trial and error we figured out what
works best for our bodies; whole, plant-based, nutrient dense
foods. We've lost a combined total of 50 lbs, but WAY more
importantly, we are both healthier and happier than we have
ever been. Creating and sharing delicious recipes is some-
thing we have grown a tremendous passion for. We hope this
book and the meals within it bring you nothing but joy!
Remember: EVERY BODY is different and beauty comes from within.
True self-love not only means taking care of your body and nourishing it
with the fuel it requires, but also loving yourself EXACTLY as you are.
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THE ORGANIZATION OF THIS BOOK
This book is organized into six sections: Daily Practic-

es, Nutrients + Calories, The 21-Day Challenge, Breakfast,
Lunches to Go, and Dinner.
Under Daily Practices, I’ll share with you a few my favor-

ite self-care regimes and recommendations for living a
healthy lifestyle. These are areas to focus on and habits
you can practice in addition to eating a healthy diet in or-
der to reach your ultimate potential for vitality and well-
being.
In Nutrients vs. Calories, I’ll explain why it’s more import-

ant to focus on nutrients than calories, and how shifting
your perspective in this way will help you to reach and
maintain your ideal weight more effortlessly. I’ll also pro-
vide my recommendations for supplements to accompa-
ny a plant-based diet if you plan to eat this way long-term.
The 21-Day Challenge is a nutrient-dense meal-plan I’ve

designed to help you “reset” your body and reach your
weight loss goals. It’s up to you to decide if you want to
jump in and commit to the challenge for a full 21 days, or
you can simply try one recipe at a time and move at your
own pace.
The recipes are organized into three sections: Breakfast,

Lunches to Go, and Dinner. But feel f ree to mix things up
and eat according to your own body’s needs and hunger
levels.
Ready to get started?

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D A I LY
PRACTICES
In Freedom Food Raw 1.0 I included the benefits of

drinking lots of water, reducing or eliminating caffeine, incor-
porating movement into your daily life, meditating, drinking
green juice, and taking supplements to accompany a vegan
diet.
I’m going to give just a quick recap of these fundamental forms

of self-care. Then will share with you some brand new self-
care bonus tips for taking your health to the next level.
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WHILE FOLLOWING THE FREEDOM FOOD LIFESTYLE,
I RECOMMEND:
Drink Plenty of Water
Drinking enough water to stay hydrated is the #1 factor in almost any healthy
lifestyle, and yet the majority of people are dehydrated. Some signs of dehydra-
tion can include: fatigue, lack of energy, irritability, rapid heart rate, excess hun-
ger, and dry skin. Proper hydration is important for healthy skin and hair, and
for the functioning of all your internal organs. A good rule of thumb is to drink
half your body weight in ounces of water per day.
Reduce or Eliminate Caffeine
Consuming too much caffeine can overstimulate the adrenal glands and disrupt
hormone balance and function. If you are currently drinking one or more cups
of coffee per day, I recommend switching to green tea, which is much less acidic
to the body. Another option is to wean yourself off of caffeine entirely--just be
aware that you may experience temporary detox symptoms such as headaches
and mood swings if you try to quit caffeine overnight! I recommend taking it
slow.
Juice and Supplements
For added nutrition, you might consider adding fresh vegetable juices and sup-
plements to your diet. I recommend 100% vegetable juice--try to avoid juicing
fruit as the sugar in fruit can absorb into the bloodstream too rapidly when
fruit’s fiber is removed. A few of my favorite supplements to incorporate into
a plant-based diet include: B12, Omega-3, D3 + K2, Iodine, and protein powder.
See the Vitamins and Minerals section for more information (pg.17)
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Meditate
Self-empowerment begins in the mind. Developing a regular meditation prac-

tice is one way to exercise your mind, transform your thoughts, and bring more
groundedness and intention to everything you do. Meditation can also help
reduce stress and anxiety, stabilize your moods, and improve your overall sense
of inner peace. There are no hard rules when it comes to meditation though it
can help to meditate at the same time each day (I prefer meditating when I first
wake up and before I go to bed). You may choose to follow an online guided
meditation or simply set aside 5-10 minutes each day to sit quietly in a comfort-
able position, close your eyes, and focus on your breath, bringing your attention
to the present moment. When you meditate, the goal isn’t to have no thoughts
at all but to allow thoughts to arrive, observe them as they come, and gently
allow them to pass. In time, meditation will begin to feel like a safe haven you
can visit during times of stress or whenever you need to pause for a moment to
recenter yourself.
Move Your Body Daily
Aim to exercise at least 30 minutes per day, 3 days per week. When it comes to
movement, the most important thing is that you stick with it! This means you
should choose forms of exercise that you enjoy. Adding more movement to your
day can be as simple as walking or biking around your neighborhood, doing a
gentle yoga flow, or dancing around in your living room to your favorite music.
If you’re into more strenuous workouts, there are plenty of ways to get a good
sweat without needing to set foot in a gym if you don’t want to. You can run a
few miles outside, check out different fitness classes available in your area, or
try various online workout videos (YouTube can be a great resource for these)
to discover the kinds of workouts you enjoy the most.
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FREEDOM FOOD SELF- CARE BONUS TIPS:
Create a Healing Home Environment
When you take the time to nurture your home environment, you set a positive
foundation for everything else you do. I find that I’m most creative and produc-
tive when my living space feels simple, clear, and full of things that inspire me to
be my best self. Creating a healing home environment can be as easy as declut-
tering your space and adding green plants and fresh flowers. You may also pur-
chase an aromatherapy diffuser, an air purifier or humidifier, and Himalayan salt
lamps for purification. Take the time to tune into your environment and deco-
rate your space according to your senses with items that bring you joy, peace,
and serenity. Try to reduce or eliminate any items that might bring on feelings
of stress, anxiety, or negativity.
Unplug from Technology
According to a recent study, Americans check their phones an average of 80

times per day! Can you imagine what we did before smartphones? While tech-
nology can be a wonderful tool, I recommend challenging yourself to see if
you can put aside your phone, iPad, and laptop for at least one full hour each
day (this means put all your devices on silent, too). Then, spend the time doing
something restorative for yourself instead--burn a candle and take a hot bath or
do a face mask while listening to soothing music. Dry brush your body, spend
some time in a sauna, or treat yourself to a massage. Whatever you choose, al-
low yourself to relax fully. This is a time in your day where it’s all about you.
Get Some Fresh Air
This one can be difficult in colder climates but no matter what the season, it can
be so invigorating to get out and spend some time in nature, especially when the
sun is shining. I know for myself that if I spend too much time indoors, I begin
13
to feel lethargic whereas taking a walk through the woods energizes me and
boosts my spirit. If you live in a city, scope out the local parks and discover your
favorite trails for walking. If you live in a more rural area, it might be enough to
take a stroll around your neighborhood. See if there are activities (like reading
and computer work) you can move outdoors instead of indoors during warmer
months.
Surround Yourself with People Who Support You
This is a big one! Relationships are the essence of life and the people we choose
to surround ourselves with can majorly impact the way we feel about ourselves
each day. Pay some attention to the different relationships in your life including
friendships, romantic relationships, and relationships with family members. Do
you feel nurtured, valued, and supported by the people you spend the most time
around? Are any of your relationships bringing you down? When embarking
on a new lifestyle, or any journey for that matter, you’re going to be much more
likely to succeed if you’re surrounding yourself with people who believe in you.
Also, keep in mind that the energy you put out into the Universe is the energy
you will attract. So when you feel good about yourself and you’re operating at a
higher frequency, you will keep attracting more positive vibes to come your way.
Create, Play, and Spread Joy
Do you love to paint or play a musical instrument? Maybe you have a hidden tal-
ent or a secret affection for karaoke? Some of the things I have fun doing when
I’m feeling playful include dancing, painting, photography, and belting out my
favorite broadway tunes. As you put dedicated effort into living a lifestyle that’s
more sustainable for your body and the planet, I want you to remember that it
shouldn’t feel like serious work all the time! Let yourself let go--get lost in activ-
ities that bring you joy and be silly when you want to be silly. Spreading love, joy,
and laughter is the greatest gift you can possibly give to the world.
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NUTRIENTS + CALORIES
You may have heard before that not all calories are created
equal and well, it’s true. You could be getting plenty of calories
each day f rom overly processed junk food and be lacking nearly
all of your nutritional requirements. For example, a donut might
have the same number of calories as a large kale salad with nuts
and avocado, but the donut is not likely to contain any nutrients.
Therefore, the calories that donut is made of are not going to
provide your body with sustainable energy. When you consume
foods and beverages that are highly processed and devoid of
f iber and nutrients, your body has a harder time f iguring out
when you are hungry and when you are full, which can lead to
overeating.
On the contrary, it’s also possible to be getting a decent amount

of nutrition f rom healthy foods while consuming fewer calories
than your body needs.
The number of calories a person needs varies

depending on height, weight, metabolism, and
activity level.
Undereating, regardless of which foods you are consuming, can

lead to less-than-optimal health, fatigue, and energy def icien-
cies since your body not only burns calories throughout the
day, it also burns through your nutrient stores. If you are under-
weight as a result of chronically undereating, or if you suspect
you might have an eating disorder, you should seek help f rom a
medical practitioner.
15
every body is unique
As part of the Freedom Food lifestyle, I want you to strive for balance. Tune
into your body’s natural cues for hunger and fullness. For those who are
looking to lose weight, I encourage you to focus more on the nutrients you
are consuming and worry less about counting calories. The Freedom Food
guides are intentionally based on low-calorie, high-nutrient recipes. If you
are following this guide and meal plan you will be consuming an average of
approximately 1,500 calories per day based on the breakfasts, lunches, and
dinners provided, though the volume of food you will be eating might seem
like more since plant-based foods are high in water and fiber.
As a disclaimer, The Freedom Food guides are not customized weight loss
plans that will work perfectly for everyone. They are merely templates that
are meant to be tailored by YOU to fit your specific needs. These guides
were created specifically to help those struggling to shed unhealthy weight.
However, I DO NOT recommend staying on a low-calorie diet long-term. If
you are NOT looking to lose weight and would still like to follow this guide
and integrate these healthy recipes that is perfectly fine! I would just sug-
gest that you increase the amount of of food per recipe (ie: add more rice,
oats or potatoes) OR add in daily snacks such as fresh fruits, nuts, seeds,
protein smoothies, veggies with hummus, etc.
NOT READY TO TRUST YOUR BODY YET?

If you are completely new to a plant-based diet and you’re concerned about
meeting your daily nutrient requirements, or if you’re curious about how
many calories your body burns on a daily basis, you can try using an app like
Cronometer (cronometer.com) to track your nutrition, fitness, and health
data.
Another starting point is to determine your body mass index, frequently

referred to as BMI. Your BMI is a body fat calculation based on your height
and weight that can help you to determine whether you are underweight,
overweight, or in a healthy weight range. You can find many free BMI cal-
culators online for general purposes but it’s important to note that online
BMI calculators do not take into account muscle mass. So, if you are an ath-
lete or a very physically active person, you may need to use a more sophisti-
cated tool for measuring your body fat percentage for greater accuracy.
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VITAMINS + MINERALS
Despite what some people may think, it IS very possible to consume a healthy, plant-based diet based on
whole foods and get nearly all of your daily recommended nutrients. There are however a few vitamins and
minerals that can be tricky to work into a plant-based diet so I suggest that you consider supplementing if
you plan on eating this way long term.
The 4 main supplements I recommend are:
1. D3 K2 (amazon.com/shop/kateflowers)
Some of the benefits of vitamin D:
-Maintains healthy bones and teeth
-Supports cardiovascular health
-Helps regulate calcium in the blood
-Fights disease in the body
-Helps reduce depression
2. B12 (amazon.com/shop/kateflowers)
B12 sources generally come from animal products which is why I find it essential to supplement.
Some of the benefits of B12:
-Improves mood
-Benefits brain function
-Boosts energy
-Supports healthy hair, skin and nails
3. Kelp granules (amazon.com/shop/kateflowers)

Kelp granules provide an inexpensive and virtually tasteless addition of Iodine into your diet.
Some of the benefits of Iodine:
-Protects the body from toxins
-Powerful antioxidant
-Necessary for metabolism and thyroid function
4. Omega-3 DHA/EPA (amazon.com/shop/kateflowers)

The three main kinds of omega-3s are: EPA, DHA, and the plant-based ALA. Nuts and seeds only contain
ALA, while the health benefits of omega-3 fatty acids have been almost entirely linked to EPA and DHA. Only
a small percentage of plant-based ALA converts into DHA and EPA. Every living cell in the body needs these
essential fatty acids. They are required for rebuilding and producing new cells which is why it is important to
supplement this on a long term vegan diet.
Some of the benefits of Omega-3 DHA/EPA:
-Improves memory + brain health
-Helps fight depression + anxiety
If you’d prefer to have all of these vitamins (aside from Omega-3 DHA/EPA) in one place along with other es-
sential nutrients then I highly recommend trying the protein powder that I use. Each serving provides about
30% of your daily vitamin D3, B12, Iodine, vitamins A, C, E, K1, Biotin, Zinc, and more:
Protein powder (katefruitflowers.com > shop favorites)

Additionally, it can be helpful for athletes and highly active individuals who are looking to ingest more calo-
ries daily and/or higher amounts of protein and aminos acids.
17
the 21 day challenge
The only person you’re challenging is

yourself. To become healthier, happier,
and filled with more energy than you were
the day before.
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G R O C E RY L I S T S + M E A L P L A N S
The 21-Day Challenge is laid out as a 3-week meal plan. You do

not need to feel like you have to follow it perfectly! It is merely
a guideline of suggested meals per day. If you f ind a breakfast,
lunch, or dinner that you LOVE that’s easy for you to prepare and
you want to eat that every day for a week, go for it! Weeks 1 and
2 provide brand new recipes for every single meal, every single
day. Week 3 is a repeat week that will be a mixture of my person-
al favorites f rom weeks 1 and 2.
You may f ind that you get full fast with some meals. If this hap-
pens, don’t feel like you have to f inish the entire meal at once.
You are welcome to save the other half of that meal as a snack
for later.
In the meal plan you will see an optional daily snack or protein
shake. You are welcome to incorporate this suggestion in a way
that best suits you. However, especially if you're not taking any
additional supplements, I do highly recommend the daily pro-
tein shake. The protein powder I personally prefer can be found
on my website katef ruitflowers.com under the "Shop Favorites"
tab. The reason I enjoy this particular powder is because it also
serves as a multivitamin (see page. 17 for more info.) A shake can
easily be made by blending a scoop of vegan protein powder
with 8-10 ounces of water. Of course you're also welcome to dress
it up and add f rozen bananas or berries, cacao powder, almond
milk, hemp seeds, and any other smoothie ingredients you love
to make a delicious additional snack or meal.
This is about you.

Again, no one specif ic diet or meal plan will work perfectly for
everyone. Use this as a guide or a "starting point" and tailor it to
your specif ic needs based on your lifestyle, activity level, height,
weight, and hunger levels.
19
I have designed these meals to be as budget-friendly as possible
while incorporating excitement, variety, and primarily whole
foods.
WEEK 1 WI LL B E TH E M OST EXPENSIVE, SO D O N'T FR EAK O UT!
Assuming you don’t already have the spices and condiments you’ll need
in your pantry and that you’ll be buying everything f rom scratch, the f irst
week could cost you $100 or more depending on where you shop. The rea-
soning for this is because in week 1 you’ll be purchasing several items that
will last you a long time (some will even last beyond the three weeks of
this program). Week 2 grocery expenses are estimated at approximately
$45 and week three at $50. When you average out all three weeks, that
should bring your estimated total for groceries to about $65 per week.
This means you’ll be spending about $3 per meal for healthy, homemade,
plant-based deliciousness. Even if you were to buy 100% organic without
any budget shopping you would still average out to about $5 per meal!
This is pretty amazing when you think about the fact that most people are
easily spending $5 a day just for their morning latte at Starbucks!
On the next page I’ve included a few budget-f riendly tips and ingredient
replacements that will help you to keep your grocery lists as affordable as
possible. I’ve also provided alternatives for a couple of the items that may
be more challenging to f ind if you don’t live near a big city.
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budget -friendly tips:
SHOP FOR GROCERIES AT MORE THAN ONE LOCATION.
It’s common for grocery stores and markets to offer discounts on certain items while
marking up others. For example, you might find that produce is less expensive in one
location while spices are cheaper somewhere else. I usually find the best prices at my
local grocery store (Kroger) and Trader Joe’s. Shop at your local health food store or
Whole Foods for bulk items and the few “specialty” items. Additionally, you may find
a few select items at Aldi. If it’s an option in your area, purchase produce from a local
farmers market; this is a great way to support sustainable agriculture and your local
community and is also likely to save you money.
BUY NON-ORGANIC.
While organic produce is recommended , you may opt to purchase non- organic items
if you’re looking to spend less. Keep in mind that certain non- organic items (with
some variation depending on the year) will contain fewer pesticides than others. For
example, due to their thick skin, avocados, bananas, and pineapples tend to be “clean-
er” than spinach, apples, and tomatoes. So, if you are planning to purchase some items
organic and others conventional, I recommend that you visit ewg.org and view the En-
vironmental Working Group’s annual Shopper’s Guide to Pesticides and Produce (this
includes the “Dirty Dozen” and the “Clean Fifteen”).
SUBSTITUTE SPECIALTY ITEMS WITH MORE CONVENTIONAL

ALTERNATIVES.
For items that are harder to find OR if you’re looking to drop your grocery bill even more,
here are a couple of ingredient replacement options:
*Sub gluten-free oats for regular oats. Oats are naturally gluten-free, however, due
to cross contamination they may contain some gluten if not specified. If you’re not
strictly gluten-free feel free to buy any brand of rolled or quick oats. We found Quaker
Gluten-Free Quick 1-Minute Oats at our local grocery store.
*Sub coconut aminos for low sodium liquid aminos or tamari + sweetener of choice.
tips
(1 TBSP coconut aminos = 1 tsp low sodium tamari or liquid aminos + 1 tsp agave or other sweetener)
*Sub quinoa for white or brown rice
ADDITIONAL
1.Feel f ree to prep your breakfast and lunch the night before.
2 .Keep your produce f resh! If your leaf y greens, carrots, celer y, etc . are not
packaged in plastic, try trimming the ends and setting them in a glass
jar f illed with water (the way you would with f resh flowers). They will stay
f resh, hydrated, and crispy!
3.Buy your bananas as ripe as possible! Also be sure to f reeze any bananas
the night before a f rozen banana is needed for a breakfast recipe.
4.Once avocados are ripe, store in f ridge to maintain f reshness.
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PREPARATION
Before you begin, get mentally prepared. Be aware of what is to come: the change in
diet, the shift in lifestyle, and the possibility of detox and cravings. With every deci-
sion you make over the next few weeks, ask yourself: is this bringing me closer to my
goals or not?
The meals in this book are meant to be delicious but even more importantly, healthy.
If you are used to eating a lot of take out or restaurant food, there will be a period of
adjustment. We have created the recipes using Himalayan salt, which is a healthier
alternative to table salt. That said, in comparison to standard take out food, the meals
are still fairly low in sodium. Excess sodium can cause the body to hold onto unneces-
sary water weight and so salt is something to be especially mindful about if your goal
is to lose weight. Your taste buds will adjust. Be patient. In the meantime, feel free
to add more salt to taste when necessary as you transition.
If you’re desiring weight loss and you’d like to track your progress, I recommend the
following:
-Take before photos

-Record your starting weight
-Journal (daily check in, how you’re feeling)
Community helps keep you on track!

Join the Freedom Food Facebook group for all your questions and daily support!
facebook.com/groups/freedomfood
or follow us on Instagram @freedomfoodlife
What you’ll need

Kitchen Tools + Supplies:
Cutting board
Knives
Measuring cups + spoons
Nonstick frying pan with cover
Small saucepan with cover
Blender
Potato masher
Steamer pot
Fine grater
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WEEK ONE GROCERY LIST
PRODUCE
PRINT ME!
( O N LY I F YO U WA N T T O )
fruit
PACKAGED
5 bananas
1 red apple
GRAINS, LEGUMES + CANNED GOODS
1 orange
18oz container gluten-f ree oats*
1 pint blueberries
1 pound white or brown rice
1 large lemon
1 box/bag of instant rice noodles
1 lime
1 lb quinoa*
16 oz raisins
1 lb green lentils
3 medjool dates (bulk section)
3 cans low sodium chickpeas
2 cans low sodium cannellini beans
veggies, roots + fresh herbs
1 can low sodium kidney beans
1 sweet potato
1 can low sodium black beans
6 red potatoes
1 can low sodium diced tomatoes (14oz)
4 cups baby spinach
3 heads romaine hearts
liquids, nuts, seeds + condiments
1 large bunch kale
2 boxes of low sodium veggie broth-
2 large heads broccoli
(32oz each)
8 carrots
1 carton unsweetened vanilla almond
1 large bunch celery
milk (64oz)
1 cucumber
16oz jar peanut butter (no salt/sugar)
2 cups string beans
1 jar tahini
16oz baby bella mushrooms
1 bag hemp seeds (8oz)
2 tomatoes
1 container nutritional yeast (4oz)
2 zucchinis
1 bottle coconut aminos*
2 avocados
1 bottle balsamic vinegar
2 red bell peppers
1 bottle low sodium hot sauce
1 red onion
1 large root of ginger
spices
1 bunch f resh cilantro
himalayan salt
1 small container f resh dill
pepper
1 small container f resh rosemary
onion powder
1 bunch green onions (optional)
garlic powder
turmeric
frozen cinnamon
1 bag f rozen peas
cumin
* Fo r m o r e b u d g e t f r i e n d l y o r e a s i e r t o f i n d a l t e r n a t i v e s t o t h e s e i n g r e d i e n t s s e e p g . 2 1
23
WEEK ONE MEAL PLAN
days breakfast lunch snack dinner

chili garlic
peanut butter optional
no fried rice stuffed sweet
D AY 1 oatmeal
pg. 60
protein shake
potato
pg. 30 or snack*
pg. 90
scrambled optional no chicken

broccoli salad
D AY 2 ch-eegs
pg. 62
protein shake soup
pg. 32 or snack* pg. 92
oatmeal
optional
cinna-raisin sicilian salad peanut curry
D AY 3 cookies pg. 64
protein shake
pg. 94
or snack*
pg. 34
potato veggie refreshing optional broccoli

D AY 4 hash quinoa salad protein shake cheddar soup
pg. 36 pg. 66 or snack* pg. 96
caramlized
quinoa fruit optional
tex mex salad balsamic
D AY 5 bowl
pg. 68
protein shake
stir fry
pg. 38 or snack*
pg. 98
pancakes with optional hearty

lentil love salad
D AY 6 blueberry syrup
pg. 70
protein shake vegetable stew
protein guac veggie optional

stuffed peppers
D AY 7 smoothie bowl protein shake
pg. 102
pg. 42 pg. 72 or snack*
24
* S E E PA G E 1 9
WEEK TWO GROCERY LIST
PRODUCE PRINT ME!

fruit PACKAGED
6 ripe bananas
1 red apple grains, legumes + CANNED GOODS
1 lime 1 can low sodium pinto beans
3 lemons 4 cans low sodium chickpeas
2 avocados 1 can low sodium kidney beans
1 can low sodium black beans
veggies, roots + fresh herbs 2 cans low sodium cannellini beans
4 medium sweet potatoes (approx 790g) 1 can low sodium diced tomatoes (14oz)
1 russet potato 1 can low sodium pureed tomatoes
8oz baby bella mushrooms (14oz)
6 carrots 1 pack corn tortillas (6 inch diameter)
2 small tomatoes
4 cups spinach liquids, nuts, condiments + spices
1 pack of romaine hearts (3 heads) 1 box of low sodium veggie broth (32oz)
1 large head broccoli 2 TBSP walnuts (bulk section)
yellow mustard
frozen garam masala powder
1 small bag yellow corn chili powder
sesame seeds (optional)
Only buy if you do not have left over from week 1
green onions(optional)* Only buy if you do not have left over from week 1
f resh ginger* gluten-f ree oats*
f resh cilantro* instant rice noodles*
3 stalks of celery * white or brown rice*
1/2 cucumber* quinoa*
1/2 red onion* peanut butter*
1 cup kale chopped* tahini*
1/2 zucchini* hemp seeds*
1 cup raisins* low sodium hot sauce*
coconut aminos*
almond milk*
onion powder*
green lentils*
balsamic vinegar*
nutritional yeast*
himalayan salt*
pepper*
turmeric powder*
cumin powder*
garlic powder*
onion powder*
cinnamon*
*Check your f ridge and pantry before you leave the house and cross out all the items you
have left over! (If you followed week one exactly, you should have all of these items left!) 25
WEEK TWO MEAL PLAN

optional
stir fry toast chana masala tostada
D AY 8 pg. 44 pg. 74
protein shake
pg. 104
or snack*
carrot cake chicken-less optional

pad thai
D AY 9 overnight oats salad protein shake
pg. 106
banana nut queen-noah optional

nachos
D AY 1 0 cookies salad protein shake
pg. 108
creamy oats sweet n spicy optional sweet potato

D AY 1 1 smoothie buddha bowl protein shake chickpea toast
sweet mash garlic hummus optional

chili
D AY 1 2 bowl veggie protein shake
pg. 112
key lime pie optional veggie stuffed

lentil rice pilaf
D AY 1 3 smoothie
pg. 84
protein shake baked potato
peanut butter deviled lentil optional

teriyaki beans
D AY 1 4 jelly oats boats protein shake
pg. 116
26
* S E E PA G E 1 9
WEEK THREE GROCERY LIST
PRODUCE PRINT ME!

fruit PACKAGED
4 bananas
1 red apple grains, legumes + CANNED GOODS
2 medjool dates (bulk section) 4 cans low sodium chickpeas
1 lemon 2 cans low sodium cannellini beans
1 can low sodium pinto beans
veggies, roots + fresh herbs 1 can low sodium black beans
1 sweet potato (300g)
1 russet potato (400g)
liquids, nuts, condiments + spices
2 heads of romaine hearts
1 box low sodium veggie broth (32 oz)
2 cups baby spinach
1 container unsweetened almond milk
1 small bunch kale
2 large heads of broccoli (32oz)
9 medium carrots 1 jar tahini
1 head celery 2 TBSP walnuts (bulk section)
1 cucumber
8oz box baby bella mushrooms Only buy if you do not have left over
1 red bell pepper quinoa*
1 small zucchini green lentils*
white or brown rice*
small bunch f resh cilantro
3 corn tortillas (6in)*
1 medium tomato salt*
pepper*
onion powder*
turmeric powder*
Only buy if you do not have left over
cinnamon*
raisins*
hemp seeds*
f resh ginger*
nutritional yeast*
green onions(optional)*
coconut aminos* *
f rozen peas*
balsamic vinegar*
yellow mustard*
1 small red onion**
hot sauce*

peanut butter**
garlic powder**
- oats**
instant rice noodles**
*Check your f ridge and pantry before leaving the house! If you followed weeks 1 and 2 per-
fectly, you should still have enough of these ingredients left over for week 3.
**Check your f ridge and pantry before leaving the house! You may need to make another
trip to the store mid-week to restock these items.
27
WEEK THREE MEAL PLAN

chili garlic
peanut butter chicken-less optional
stuffed sweet
D AY 1 5 oatmeal salad protein shake
potato
pg. 90
carrot cake optional no chicken

queen-noah
D AY 1 6 overnight oats
salad
protein shake soup
pg. 78
scrambled optional
lentil love salad pad thai
D AY 1 7 ch-eegs
pg. 70
protein shake
pg. 106
pg. 32 or snack*
oatmeal
optional broccoli
cinna-raisin no fried rice
D AY 1 8 cookies pg. 60
protein shake cheddar soup
or snack* pg. 96
pg. 34
creamy oats deviled lentil optional

nachos
D AY 1 9 smoothie boats protein shake
pg. 108
peanut butter chicken-less optional veggie stuffed

D AY 2 0 oatmeal salad protein shake baked potato
banana nut optional

lentil rice pilaf peanut curry
D AY 2 1 cookies
pg. 84
protein shake
pg. 94
pg. 48 or snack*
28
* S E E PA G E 1 9
B R E A K FA S T
29
B R EA K FAST
peanut butter
O A T M E A L
METHOD TIME S ERV I N G D I F F U C U LT Y

STOVE 10 MIN 1 EASY
F R E E D O M F O O D 2 .0
30
peanut butter oats
I N G R E D I E N T S
N U T R I T I O N *
½ cup gluten-f ree rolled oats
Calories: 533
1 cup unsweetened vanilla almond milk Carbs: 62g
Fiber: 12g
2 TBSP peanut butter (no salt/sugar) Sugar: 20g
1 TBSP hemp seeds Fat: 26g
Protein: 17g
1 pitted medjool date Sodium: 210mg
Potassium: 16% DV
Pinch of salt Magnesium: 63% DV
Omega 3: 65% DV
Vitamin A: 34% DV
Vitamin B6: 20% DV
Vitamin E: 88% DV
Iron: 27% DV
Zinc: 35% DV
Calcium: 60% DV
D I R E C T I O N S
1. Remove pit and soak date in warm water for 10 minutes.
2. Place pitted date and almond milk in blender and blend until smooth.
3. Using a small saucepan, bring almond milk to a slight boil. Stir in oats and a
dash of salt. Reduce to low heat and cook for 5 minutes, stirring occasionally.
4. Cover and remove f rom heat and let sit for 4 minutes.
5. Stir in hemp seeds, peanut butter, and salt to taste. Enjoy!
*All nutrition facts are approximate.

31
B R EA K FAST
scrambled
C H - E G G S

STOVE 20 MIN 1 EASY
32
scrambled cheggs
N U T R I T I O N *
1 ½ cups garbanzo beans, rinsed + drained
Calories: 436
2 cups chopped spinach Carbs: 68g
Fiber: 21g
½ cup chopped red pepper Sugar: 12g
Fat: 7g
2 ½ TBSP nutritional yeast Protein: 27g
Sodium: 229 mg
1 tsp ground turmeric Potassium: 17% DV
¼ tsp garlic powder Magnesium: 39% DV
Omega 3: 17% DV
¼ tsp onion powder Vitamin A: 323% DV
Vitamin C: 125% DV
⅛ tsp salt (add more to taste) Vitamin B6: 584% DV
Vitamin E: 19% DV
Iron: 40% DV
Zinc: 54% DV
Calcium: 21% DV
D I R E C T I O N S
1. Place garbanzo beans in a bowl. Using a potato masher, mash beans into a
f ine consistency.
2. Slice pepper in half. Rinse and remove seeds.
3. Chop pepper into desired cubes then chop spinach.
4. Heat a nonstick f rying pan. Add beans, pepper, spinach, nutritional yeast,
all seasonings, and 3 TBSP water. Cover and simmer on medium-low heat for
5 minutes or until peppers soften. Add additional 1-2 TBSP of water to cook
and additional salt to taste.
5. Serve and enjoy!

33
B R EA K FAST
cinna-raisin
O A T C O O K I E S

OVEN 30 MIN 1 EASY
34
cinnaraisin oat cookies
N U T R I T I O N *
1 cup gluten-f ree rolled oats
Calories: 485
1 very ripe banana Carbs: 102g
Fiber: 12g
½ tsp cinnamon Sugar: 31g
Fat: 6g
3 TBSP raisins Protein: 12g
Sodium: 139 mg
⅛ tsp salt Potassium: 20% DV
Magnesium: 39% DV
Omega 3: 3% DV
Vitamin A: 3% DV
Vitamin C: 15% DV
Vitamin B6: 37% DV
Iron: 25% DV
Zinc: 3% DV
D I R E C T I O N S Calcium: 4% DV
1. Preheat oven to 350 degrees F.

2. Blend uncooked oats until powder consistency forms (make sure your
blender is very dry, containing no drops of water).
3. In a separate bowl, use a spoon to mash banana until very f ine and no
clumps remain.
4. Stir in oats, raisins, cinnamon, and salt. Using a spoon or your hands, well
combine cookie dough.
5. Using a baking sheet and parchment paper, place approximately 2 TBSP
cookie dough onto parchment paper, creating 1 inch circles. Makes 4-5 cook-
ies.
6. Place cookies in oven and bake for 10 minutes. Flip and bake for another 10
minutes. Remove f rom oven and let sit for 5 minutes.
*All nutrition facts are approximate. 35
B R EA K FAST
p o tat o v e g g i e
H A S H

STOVE 35 MIN 1 EASY
36
potato veggie hash
N U T R I T I O N *
2 small red potatoes (or 2 cups chopped)
Calories: 419
2 cups chopped and destemmed kale Carbs: 67g
Fiber: 10g
2 cups sliced mushrooms Sugar: 11g
Fat: 11g
2 TBSP hemp seeds Protein: 19g
Sodium: 253 mg
¼ cup low sodium vegetable broth Potassium: 52% DV
1 TBSP balsamic vinegar Magnesium: 80% DV
Omega 3: 180% DV
1-2 stems f resh rosemary (optional) Vitamin A: 148% DV
Vitamin C: 96% DV
¼ tsp garlic powder Vitamin B6: 74% DV
Vitamin E: 6% DV
⅛ tsp himalayan salt Iron: 37% DV
Zinc: 53% DV
Dash pepper Calcium: 16% DV
D I R E C T I O N S
2. Using a steamer pot, bring approximately 4 cups of water to a boil.
3. Rinse potatoes and cut approx 1 inch cubes and steam covered for 10 minutes.
4. Place steamed potatoes on a baking sheet lined with parchment paper.
5. Sprinkle a pinch of salt and a dash of pepper on potatoes. (optional: add full stems of
rosemary on top.)
6. Bake potatoes in the oven for 15 min (or until thoroughly cooked and slightly
browned).
7. Rinse and finely chop kale along with mushrooms, then heat a large nonstick skillet.
8. Add veggies to skillet with vegetable broth, balsamic vinegar, ¼ tsp garlic powder,
and ⅛ tsp salt. Cook on medium heat for 10 minutes or until kale and mushrooms cook
down.
9. Remove potatoes from oven and discard the rosemary stems.
10. Plate potatoes with veggies and top with hemp seeds. Enjoy!
B R EA K FAST
quinoa fruit
B O W L

STOVE 20 MIN 1 EASY
38
quiona fruit bowl
N U T R I T I O N *
¼ cup dry quinoa
Calories: 468
½ medium apple, f inely chopped Carbs: 94g
Fiber: 14g
1 medium banana, sliced Sugar: 46g
Fat: 8g
½ cup f resh blueberries Protein: 13g
Sodium: 5mg
1 medium orange, peeled and chopped Potassium: 25%
1 TBSP hemp seeds Magnesium: 67%
Omega 3: 105% DV
Vitamin A: 20% DV
Vitamin C: 122% DV
Vitamin B6: 66% DV
Vitamin E: 15% DV
Iron: 19% DV
Zinc: 34% DV
Calcium: 11% DV
D I R E C T I O N S
1. In a small saucepan, stir in ¼ cup quinoa and ½ cup water. Bring to a slight
boil, cover, and reduce heat. Simmer on low for 15 minutes.
2. Once quinoa is done cooking, place in f ridge to cool.
3. Chop f ruit.
4. Add all ingredients to bowl, mix, and enjoy.

39
B R EA K FAST
pa n c a k e s
+ B L U E B E R R Y S Y R U P

STOVE 30 MIN 1 MED
40
pancakes with bluberry syrup
N U T R I T I O N *
Pancakes:
Calories: 463
¾ cup gluten-f ree oats Carbs: 87g
1/2 medium very ripe banana Fiber: 15g
½ cup unsweetened vanilla almond milk Sugar: 28g
Fat: 10g
¼ cup water Protein: 13g
2 pinches salt Sodium: 220mg
Dash cinnamon Potassium: 20%
Magnesium: 50%
Syrup: Omega 3: 71% DV
½ cup blueberries Vitamin A: 27% DV
½ medium very ripe banana Vitamin C: 23% DV
Vitamin B6: 41% DV
1 pitted date Vitamin E: 39% DV
1 TBSP hemp seeds Iron: 30% DV
¼ cup water Zinc: 14% DV
Calcium: 31% DV
Dash cinnamon
D I R E C T I O N S
1. Soak date in a cup of water for 1 hour (or 15 min if using a high speed blender).
2. Remove pit from date. Add to clean blender along with all sauce ingredients. Blend until
smooth and creamy. Optional: set sauce in fridge to cool. Can be enjoyed at room temp.
3. Heat a nonstick pan (if you don’t have a high quality, VERY nonstick pan, you will have to use a
cooking spray.)
4. Place all pancake ingredients into clean blender and blend until smooth. Stop to scrape
down sides if needed, ensuring all ingredients are blended. Pour batter into a measuring cup
or bowl.
5. Once pan is heated, turn down to medium heat and pour about a quarter of the batter into
the pan, creating a thin, small-to-medium-sized pancake.
6. Wait until the pancake has bubbled all the way through and the edge is browned. Flip and
cook the other side for about 1-2 minutes and then remove from heat.
7. Repeat steps 5 and 6 until batter is gone.
8. Plate pancakes and either pour dressing over top or dip each bite into blueberry hemp sauce.
Makes about 4 pancakes. Enjoy!
B R EA K FAST
protein
S M O O T H I E

BLEND 5 MIN 1 EASY
42
protein smoothie
N U T R I T I O N *
1 ½ medium f rozen bananas
Calories: 473
Carbs: 56g
¼ cup chickpeas, rinsed and drained Fiber: 11g
Sugar: 24g
Protein: 19g
½ cup spinach Sodium: 188mg
Potassium: 30% DV
Magnesium: 118% DV
1 cup unsweetened vanilla almond milk Omega 3: 346% DV
Vitamin A: 87% DV
Vitamin C: 27% DV
½ tsp cinnamon Vitamin B6: 75% DV
Vitamin E: 74% DV
Iron: 30% DV
Zinc: 59% DV
Calcium: 63% DV
D I R E C T I O N S
1. Place all ingredients into blender and blend until smooth.
2. Pour into a cup and enjoy!

43
B R EA K FAST
s t i r f ry
T O A S T

STOVE 40 MIN 1 EASY
44
stir fry toast
N U T R I T I O N *
1 medium sweet potato (approx 260g)
Calories: 440
1 cup kale, chopped and de-stemmed Carbs: 70g
Fiber: 17g
1 cup chopped spinach Sugar: 16g
Fat: 15g
1 cup chopped mushrooms Protein: 12g
Sodium: 453mg
1/2 avocado mashed Potassium: 38% DV
1 TBSP coconut aminos Magnesium: 55% DV
Omega 3: 78% DV
1 TBSP hemp seeds Vitamin A: 1785% DV
Vitamin C: 55% DV
½ tsp garlic powder Vitamin B6: 76% DV
Vitamin E: 20% DV
Dash salt + pepper Iron: 27% DV
Zinc: 33% DV

2. Rinse and trim both ends f rom sweet potato. Then make 1/4 inch length-
wise slices.
3. Sprinkle a dash of salt and pepper on both sides of sweet potato slices.
4. Using a baking sheet and parchment paper, bake for about 30 minutes or
until potatoes are tender, flipping once.
5. Heat a nonstick pan. Add mushrooms, spinach, kale, garlic powder, salt,
pepper, and coconut aminos. Cover and simmer on medium-low heat until
mushrooms and greens cook down.
6. Using a small bowl or cup, mash avocado and hemp seeds together.
7. Take sweet potato toast and add a layer of avocado and hemp seeds, then a
layer of stir f ry. Repeat for other toasts. Makes about 4 medium toasts.
B R EA K FAST
carrot cake
O V E R N I G H T O A T S
METHOD PREP S ERV I N G D I F F U C U LT Y

FRIDGE 10 MIN 1 EASY
46
carrot cake oats
N U T R I T I O N *
½ cup gluten-f ree oats
Calories: 500
Fiber: 13g
4 TBSP raisins Sugar: 34g
Fat: 17g
Sodium: 218mg
1 medium carrot, peeled and shredded Potassium: 24% DV
Magnesium: 79% DV
½ tsp cinnamon Omega 3: 170% DV
Vitamin A: 461% DV
¼ tsp grounded f resh ginger Vitamin C: 12% DV
Vitamin B6: 24% DV
½ apple, f inely chopped Vitamin E: 73% DV
Iron: 28% DV
Zinc: 43% DV
Calcium: 63% DV
D I R E C T I O N S
1. Place all ingredients except for the apple in a jar. Seal with a lid, shake well,
and set in f ridge overnight.
2. The next morning, stir in chopped apple, mix well and enjoy!

47
B R EA K FAST
banana nut
C O O K I E S

OVEN 30 MIN 1 EASY
48
banana nut cookies
N U T R I T I O N *
1 very ripe banana
Calories: 516
½ cup chickpeas Carbs :77g
Fiber: 14g
½ cup gluten-f ree oats Sugar: 20g
Fat: 19g
2 TBSP walnuts Protein: 16g
Sodium: 143mg
½ TBSP peanut butter Potassium: 17% DV
Magnesium: 42% DV
Vitamin A: 4% DV
⅛ tsp himalayan salt Vitamin C: 14% DV
Vitamin E: 8% DV
Vitamin B6: 50% DV
Iron: 23% DV
Zinc: 17% DV

2. In a large bowl, combine banana, chickpeas, and oats.
3. Using a potato masher, mash ingredients together until a f ine, creamy con-
sistency is achieved.
4. Finely chop walnuts and add to the mix along with cinnamon, salt, and
peanut butter. Mix and combine.
5. Using a baking sheet and parchment paper, place 4 spoonfuls of batter
onto parchment paper and mold into cookie shapes. Will make approximate-
ly 4 large cookies.
6. Bake for 10 minutes, flip, then bake for another 10 minutes. Remove f rom
oven and let sit for 10 minutes. Enjoy!
B R EA K FAST
c r e a m y o at s
S M O O T H I E

BLEND 5 MIN 1 EASY
50
creamy oats smoothie
N U T R I T I O N *
¼ cup rolled oats
Calories: 500
1 ½ medium f rozen bananas Carbs: 62g
Fiber: 9g
Sugar: 24g
1 ½ cups unsweetened vanilla almond Fat: 24g
Protein: 17g
milk Sodium: 261mg
Potassium: 27% DV
2 TBSP hemp seeds Magnesium: 84% DV
Omega 3: 174% DV
1 TBSP peanut butter Vitamin A: 37% DV
Vitamin C: 21% DV
½ tsp cinnamon Vitamin E: 80% DV
Vitamin B6: 69% DV
Iron: 25% DV
Zinc: 37% DV
Calcium: 89% DV
D I R E C T I O N S
1. Add all ingredients to blender. Blend until smooth and creamy consistency
is achieved.
2. Serve and enjoy!

51
B R EA K FAST
sweet mash
B O W L

OVEN 20 MIN 1 EASY
52
sweet mash bowl
N U T R I T I O N *
1 medium sweet potato (1 ½ cups
Calories: 518
chopped) Carbs: 84g
Fiber: 13g
1 very ripe banana Sugar: 27g
Fat: 19g
Sodium: 142mg
1 TBSP peanut butter Potassium: 34% DV
Magnesium: 85% DV
Vitamin A: 1524% DV
Vitamin C: 22% DV
Vitamin B6: 88% DV
Vitamin E: 16% DV
Iron: 21% DV
Zinc: 42% DV
1. Using a steamer pot, bring 4 cups of water to a boil.

2. Peel sweet potato and cut into cubes. Steam for 10-15 minutes or until soft.
3. In a separate bowl, mash banana with potato masher until f ine consistency
is achieved.
4. Place cooked sweet potatoes into bowl, thoroughly mash, and combine po-
tatoes with banana using a potato masher.
5. Stir in peanut butter, hemp seeds, and cinnamon. Combine well, serve, and
enjoy!

B R EA K FAST
key lime pie

S M O O T H I E

BLEND 5 MIN 1 EASY
54
key lime pie smoothie
N U T R I T I O N *
2 very ripe f rozen bananas
Calories: 434
1 cup spinach Carbs: 72g
Fiber: 10g
Sugar: 30g
Protein: 14g
½ cup gluten-f ree oats Sodium: 197mg
Potassium: 32% DV
1 cup unsweetened vanilla almond milk Magnesium: 85% DV
Omega 3: 179% DV
1 TBSP lime juice Vitamin A: 149% DV
Vitamin C: 41% DV
Vitamin B6: 81% DV
Vitamin E: 74% DV
Iron: 25% DV
Zinc: 33% DV
Calcium: 60% DV
D I R E C T I O N S
1. Place all ingredients in blender. Blend until smooth and creamy.
2. Serve and enjoy!

55
B R EA K FAST
pb+J
O V E R N I G H T O A T S
METHOD PREP S ERV I N G D I F F U C U LT Y

FRIDGE 10 MIN 1 EASY
56
pbj oats
N U T R I T I O N *
½ cup gluten-f ree oats
Calories: 522
Fiber: 9g
Sugar: 26g
4 TBSP raisins Fat: 23g
Protein: 15g
2 TBSP unsalted peanut butter Sodium: 36mg
Potassium: 17% DV
Pinch of salt Magnesium: 47% DV
Omega 3: 1% DV
Vitamin A: 21% DV
Vitamin C: 1% DV
Vitamin B6: 16% DV
Vitamin E: 87% DV
Iron: 20% DV
Zinc: 26% DV
Calcium: 59% DV
D I R E C T I O N S
1. Place all ingredients in a jar. Seal with a lid, shake well, and set in f ridge
overnight.
2. The next morning, mix well and enjoy!

57
8
LUNCHES
TO GO
58
all lunches may be prepared the previous evening,
stored in a to-go container in the fridge, and re-heated at work
or school when possible or if necessary.
59
LU N C H
no fried
R I C E

STOVE 25 MIN 1 EASY
60
no fried rice
N U T R I T I O N *
¼ cup dry rice (white or brown)
Calories: 487
1 cup chickpeas, rinsed and drained Carbs: 93g
Fiber: 20g
½ medium zucchini, chopped Sugar: 15g
Fat: 7g
1 medium carrot, peeled and f inely Protein: 20g
Sodium: 300mg
chopped Potassium: 16% DV
½ cup f rozen peas Magnesium: 27% DV
Omega 3: 13% DV
¼ cup low sodium vegetable broth Vitamin A: 524% DV
Vitamin C: 39% DV
¼ tsp onion powder Vitamin B6: 40% DV
Vitamin E: 8% DV
¼ tsp garlic powder Iron: 28% DV
Zinc: 25% DV
⅛ tsp himalayan salt Calcium: 15% DV
D I R E C T I O N S
1. Using a small saucepan, bring ½ cup of water to a boil. Stir in rice, cover,
and cook on low for 15- 20 min.
2. Once rice is cooked, remove f rom heat and leave covered for an additional 5
min.
3. Add carrot, zucchini, vegetable broth, peas, spices, and salt to a nonstick
skillet on medium heat and cover for 10 min. Stir occasionally.
4. Rinse garbanzo beans and place in a separate bowl. Using a potato masher,
mash beans until crumble texture is achieved.
5. Add mashed chickpeas and cooked rice to skillet. Cook on medium heat for
an additional 5 minutes or until all vegetables soften, stirring f requently.
6. Serve, add more salt or dash on a bit of coconut aminos to taste and enjoy!

LU N C H
broccoli
S A L A D

STOVE 15 MIN 1 EASY
62
broccoli salad
N U T R I T I O N *
Salad:
Calories: 484
2 cups chopped romaine lettuce Carbs: 59g
Fiber: 18g
¾ cup rinsed and drained chickpeas Sugar: 18g
Fat: 21g
2 ½ cups chopped broccoli Protein: 23g
Sodium: 663mg
1 medium carrot, peeled and julienned Potassium: 29% DV
Dressing: Magnesium: 47% DV
Omega 3: 18% DV
2 TBSP unsalted peanut butter Vitamin A: 836% DV
Vitamin C: 221% DV
1 TBSP coconut aminos Vitamin B6: 59% DV
Vitamin E: 43% DV
½ tsp f resh grated ginger Iron: 33% DV
Zinc: 34% DV
¼ tsp garlic powder Calcium: 25% DV
⅛ tsp himalayan salt
Dash pepper
2 TBSP water (add 1 more TBSP if needed
to make creamy)
D I R E C T I O N S
2. Steam broccoli and garbanzo beans for 5 minutes or until broccoli is tender.
3. Meanwhile, add chopped lettuce and julienned carrot to large salad bowl.
4. In a separate small container, add peanut butter, coconut aminos, ginger, garlic powder, salt,
and pepper and mix well. Then add water and mix until creamy consistency is achieved.
5. Add broccoli and beans to salad, pour over dressing, and combine. Enjoy!

LU N C H
gma's sicilian
S A L A D

STOVE 35 MIN 1 EASY
64
sicilian salad
N U T R I T I O N *
2 red potatoes (approximately 2 cups
Calories: 400
chunked) Carbs: 90g
Fiber: 14g
1 ½ cups f resh string beans Sugar: 22g
Fat: 2g
¼ cup sliced red onion Protein: 13g
Sodium: 229mg
1 cup cucumber, sliced Potassium: 56% DV
1 chopped tomato Magnesium: 52% DV
Omega 3: 15% DV
2 TBSP balsamic vinegar Vitamin A: 96% DV
Vitamin C: 101% DV
1 TBSP lemon juice Vitamin B6: 84% DV
Vitamin E: 9% DV
½ tsp garlic powder Iron: 35% DV
Zinc: 3% DV
⅛ tsp himalayan sea salt Calcium: 18% DV
D I R E C T I O N S
2. Rinse and chop potatoes into large cubes. Steam for 12 minutes or until soft.
3. Rinse string beans and snap off ends. Place in steamer with potatoes for
the remaining 5 minutes (be careful not to overcook string beans, you don’t
want them too soft or mushy).
4. Once cooked, place potatoes and string beans in a large bowl and set aside.
5. Cut thin, long slices of red onion. Slice cucumber into spheres and chop to-
mato into chunks. Add all remaining vegetables to potatoes and string beans.
6. Using a separate cup or container, combine balsamic vinegar, lemon, garlic
powder, ⅛ tsp salt, dash of pepper and mix well.
7. Pour balsamic dressing over salad and mix. Enjoy it right away or place in
f ridge for at least 1 hour (salad is best kept in f ridge overnight).
LU N C H
refreshing
Q U I N O A S A L A D

STOVE 15 MIN 1 EASY
66
refreshing quinoa salad
N U T R I T I O N *
½ cup dry quinoa
Calories: 546
¾ cup low sodium kidney beans rinsed + Carbs: 100g
Fiber: 17 g
drained Sugar: 21g
Fat: 7g
½ cup chopped celery Protein: 24g
Sodium: 183mg
½ chopped medium apple Potassium: 24% DV
2 TBSP f inely chopped red onion Magnesium: 71% DV
Omega 3: 31% DV
1 TBSP f resh chopped dill Vitamin A: 14% DV
Vitamin C: 11% DV
Vitamin E: 16% DV
Zinc: 48% DV
⅛ tsp himalayan salt Calcium: 18% DV
D I R E C T I O N S
1. In a small saucepan, stir in ½ cup quinoa and 1 cup water. Bring to a slight boil, cover, and
reduce heat. Simmer on low for 15 minutes and set aside.
2. Add all ingredients to a medium sized bowl and sprinkle on garlic powder, lemon, salt, and
pepper. Mix well.
3. Pack in a to-go container or store in fridge. Can be served cold or eaten immediately. Enjoy!

LU N C H
tex mex
S A L A D

STOVE 20 MIN 1 EASY
68
tex mex salad
Salad:
1 cup low sodium black beans N U T R I T I O N *
3 cups chopped romaine (approximately 1 head)
Calories: 521
1 tomato Carbs: 67g
1/2 avocado Fiber: 32g
Sugar: 6g
1 TBSP cilantro Fat: 28g
¼ tsp cumin powder Protein: 20g
Sodium: 165mg
¼ tsp garlic powder Potassium: 43% DV
Omega 3: 56 % DV
1/2 avocado Vitamin A: 585% DV
1 TBSP lime juice Vitamin C: 51% DV
Vitamin B6: 66% DV
2 TBSP water Vitamin E: 24% DV
Zinc: 41% DV
¼ tsp cumin powder Calcium: 24% DV
Dash black pepper
D I R E C T I O N S
1. Rinse and finely chop romaine and place into a large salad bowl.
2. Rinse black beans and place them into a small saucepan along with ½ a finely chopped
tomato, 1 TBSP cilantro, ¼ tsp cumin, ¼ tsp garlic powder, 1 TBSP water, and a pinch of salt and
pepper. Cover and simmer on medium- low heat for 5 minutes.
3. Chop the remaining ½ of tomato and slice 1/2 an avocado. Add both to romaine.
4. Dressing: Place the remaining 1/2 of avocado into a separate bowl and mash with a spoon.
Add the reamining dressing ingredients and mix until creamy consistency is achieved.
5. Add beans and dressing to salad adding extra lime juice, salt,and pepper to taste.
Note* If taking salad to-go, separately pack dressing, beans, and salad. Combine before eating
and enjoy.
LU N C H
lentil love
S A L A D

STOVE 30 MIN 1 EASY
70
lentil love salad
N U T R I T I O N *
¼ cup dried green lentils
Calories: 502
1 cup low sodium vegetable broth Carbs: 59g
Fiber: 16g
1 medium carrot, peeled and chopped Sugar: 14g
Fat: 23g
2 cups f inely chopped kale Protein: 23g
Sodium: 390mg
2 TBSP tahini Potassium: 19% DV
Omega 3: 104% DV
Vitamin C: 88% DV
¼ tsp garlic powder Vitamin B6: 31% DV
Vitamin E: 13% DV
⅛ tsp himalayan sea salt Iron: 46% DV
Zinc: 37% DV
Dash pepper Calcium: 33% DV
D I R E C T I O N S
1. Rinse lentils and place in a small to medium saucepan with 3/4 cup vegetable broth. Bring to
a boil, reduce heat to low, cover, and simmer for 25 minutes or until lentils cook. Remove from
heat and set aside.
2. Peel and chop carrots. Rinse and destem kale.
3. Heat a nonstick frying pan. Add veggies , 2 TBSP vegetable broth, balsamic dressing, garlic
powder, salt, and pepper. Cover and cook on medium-low heat for 10 minutes or until carrots
soften. Stir frequently and add another TBSP of veggie broth if needed.
4. In a separate bowl or cup, mix tahini with 1 TBSP balsamic vinegar, dash of salt, and pepper.
5. Stir in 2 TBSP water and mix until well combined and smooth. (It is important to mix in water
after you have combined tahini, balsamic, and salt.)
6. Add lentils and vegetables into a bowl, then pour tahini dressing over and mix. Top with
hemp seeds and enjoy! *All nutrition facts are approximate. 71
LU N C H
guac veggie
B O W L

STOVE 25 MIN 1 EASY
72
guac veggie bowl
N U T R I T I O N *
1 medium red potato, chopped (approx 2
Calories: 500
cups or 220g) Carbs: 62g
Fiber: 21g
2 cups chopped broccoli Sugar: 6g
Fat: 26g
1 avocado Protein: 15g
Sodium: 240mg
1 TBSP hemp seeds Potassium: 50% DV
1 TBSP lime juice Magnesium: 56% DV
Omega 3: 84% DV
¼ tsp garlic powder Vitamin A: 69% DV
Vitamin C: 259% DV
⅛ tsp salt (add more to taste) Vitamin B6: 88% DV
Vitamin E: 36% DV
Dash pepper Iron: 33% DV
Zinc: 39% DV
Vegetables:
2. Rinse and peel potatoes. Chop into cubes and steam for 10 minutes.
3. Rinse and chop broccoli.
4. Once potatoes have steamed for 10 minutes, add broccoli and steam together for an addi-
tional 5 minutes.
Dressing:
5. Remove avocado pit and scoop avocado into a small bowl or container.
6. Add lime, salt, and garlic. Mash / stir into a thick paste.
7. Add 2-3 TBSP of water and stir until creamy consistency is achieved.
8. Place vegetables in bowl and pour on avocado dressing. Top with hemp seeds, mix well or
use as a dipping sauce!

LU N C H
chana masala
W I T H R I C E

STOVE 25 MIN 1 EASY
74
chana masala
N U T R I T I O N *
1 cup chickpeas rinsed and drained
Calories: 497
¼ cup dried rice Carbs: 94g
Fiber: 16g
½ cup low sodium pureed tomatoes Sugar: 17g
Fat: 5g
1 tsp f resh grated ginger Protein: 19g
Sodium: 218 mg
½ tsp onion powder Potassium: 23% DV
Magnesium: 31% DV
1 tsp garlic powder Omega 3: 7 % DV
Vitamin A: 111% DV
½ tsp turmeric powder Vitamin C: 42% DV
Vitamin B6: 55% DV
1 tsp garam masala powder Vitamin E: 22% DV
Iron: 33% DV
⅛ tsp himalayan salt Zinc: 23% DV
Calcium: 27% DV
D I R E C T I O N S
1. Bring ½ cup water to a boil then stir in ¼ cup rice. Cover and simmer on low for 20 minutes.
2. Heat a nonstick frying pan. Add chickpeas, tomatoes, and all seasonings. Simmer on medi-
um-low heat uncovered for 20 minutes, stirring occasionally.
3. Plate rice and pour chickpea masala over and enjoy!

LU N C H
chicken-less
S A L A D

MASH 15 MIN 1 EASY
76
chickenless salad
N U T R I T I O N *
Salad:
Calories: 440
¾ cup low sodium chickpeas, rinsed and Carbs: 55g
Fiber: 13g
drained Sugar: 20g
Fat: 20g
½ cup chopped celery Protein: 16g
Sodium: 414mg
2 TBSP raisins Potassium: 14% DV
4-5 romaine leaves Magnesium: 26% DV
Omega 3: 20% DV
Dressing: Vitamin A: 124% DV
Vitamin C: 4% DV
2 TBSP tahini Vitamin B6: 24% DV
Vitamin E: 4% DV
1 TBSP coconut aminos Iron: 27% DV
Zinc: 30% DV
½ tsp garlic powder Calcium: 27% DV
1 tsp yellow mustard
pinch of salt and pepper
3 TBSP water
D I R E C T I O N S
1. Using a small container or cup, mix together all dressing ingredients (except water) into a
thick paste. Then add 2-3 TBSP water and stir until creamy texture is achieved.
2. Place chickpeas in bowl and mash with potato masher until beans are fine. Add celery and
raisins to chickpeas.
3. Pour dressing over chickpea blend and mix until evenly distributed.
4. Use 4-5 medium sized romaine leaves and generously fill them with chickpea blend.
5. If packing to-go separate romaine leaves and chickenless salad. Assemble when ready to eat
and enjoy!
LU N C H
queen-noah
S A L A D

STOVE 20 MIN 1 EASY
78
queen noah salad
N U T R I T I O N *
Salad:
Calories: 456
¼ cup dry quinoa Carbs: 59g
Fiber:13 g
3 cups chopped romaine Sugar: 18g
Fat: 19g
½ chopped medium apple Protein: 17g
Sodium: 200mg
½ cup chopped cucumber Potassium: 20% DV
Omega 3: 39% DV
2 TBSP tahini Vitamin A: 533% DV
Vitamin C: 16% DV
1 TBSP balsamic vinegar Vitamin B6: 250% DV
Vitamin E: 10% DV
1 TBSP nutritional yeast Iron: 43% DV
Zinc: 52% DV
½ tsp garlic powder Calcium: 26% DV
2-3 TBSP water
Pinch of salt and pepper
D I R E C T I O N S
1. In a small saucepan, stir in ¼ cup quinoa and ½ cup water. Bring to a slight boil, cover, and
reduce heat. Simmer on low for 15 minutes.
2. Chop lettuce, apple, and cucumber. Add to a large bowl.
3. In a small container or cup add tahini, balsamic vinegar, nutritional yeast, garlic powder, salt,
pepper and mix well. Then, add 1 TBSP of water at a time and mix until creamy consistency is
achieved.
4. Add quinoa to salad and pour over dressing. Mix well and enjoy!

LU N C H
sw e e t n s p i cy
B U D D H A B O W L

STOVE 25 MIN 1 EASY
80
sweet n spicy bowl
N U T R I T I O N *
Bowl:
Calories: 509
sweet potato (approximately 1 ¼ cup Carbs: 80g
Fiber: 15g
chopped or 150g) Sugar: 13g
¼ cup dry quinoa Fat: 15g
Protein: 19g
¼ cup low sodium chickpeas, rinsed + drained Sodium: 400mg
Potassium: 29% DV
1 ½ cups broccoli, chopped Magnesium: 68% DV
Omega 3: 64% DV
½ TBSP hemp seeds Vitamin A: 950% DV
Vitamin C: 172% DV
Dressing: Vitamin B6: 68% DV
1 TBSP tahini Vitamin E: 24% DV
Iron: 38% DV
2 tsp low sodium hot sauce Zinc: 48% DV
Calcium: 26% DV
¼ tsp garlic powder
⅛ tsp salt
Dash pepper
1 TBSP water
D I R E C T I O N S
1. In a small saucepan, stir in ¼ cup quinoa and ½ cup water. Bring to a slight boil, cover, and
reduce heat. Simmer on low for 15 minutes.
2. Using a steamer pot, bring 4 cups of water to a boil. Steam sweet potatoes for 10 minutes.
Then, add broccoli and chickpeas to pot and steam for another 5 minutes (or until soften).
3. Using a small cup or container, mix in all sauce ingredients except for water. Mix ingredi-
ents together to form a paste, then add water and continue to mix until creamy consistency is
achieved.
4. Place quinoa and veggies in a bowl, sprinkle over hemp seeds, then pour sauce over and
combine all ingredients well. Enjoy!
LU N C H
garlic hummus
W I T H V E G G I E S

BLEND 15 MIN 1 EASY
82
hummus with veggies
N U T R I T I O N *
Hummus:
Calories: 530
1 ½ cups low sodium chickpeas, rinsed + Carbs: 79g
Fiber: 24g
drained Sugar: 18g
1 TBSP tahini Fat: 16g
Protein: 24g
3 TBSP lemon juice Sodium: 342mg
Potassium: 26% DV
3 TBSP water Magnesium: 38% DV
Omega 3: 15% DV
½ tsp garlic powder Vitamin A: 911% DV
Vitamin C: 104% DV
⅛ tsp himalayan salt Vitamin B6: 53% DV
Veggies: Vitamin E: 20% DV
Iron: 33% DV
1 cup broccoli, chopped Zinc: 37% DV
Calcium: 33% DV
2 medium carrots, peeled and sliced
2 medium celery stalks, sliced
D I R E C T I O N S
1. Place beans, tahini, garlic, lemon juice, water, and salt in blender. Pulse until a smooth,
creamy texture is achieved, stopping to scrape down sides with tamper or spoon. (This may
take a few tries depending on your blender, add 1 additional TBSP of water if needed to blend).
2. Make long thin slices of carrots and celery. Chop broccoli and plate veggies.
3. Place hummus in a separate small bowl or plate and enjoy.

LU N C H
rice + lentil
P I L A F

STOVE 35 MIN 1 EASY
84
rice lentil pilaf
N U T R I T I O N *
Pilaf:
Calories: 542
¼ cup green lentils, rinsed Carbs: 88g
Fiber: 14g
¼ cup white or brown rice Sugar: 12g
2 medium carrots, f inely chopped Fat: 14g
Protein: 19g
1 cup low sodium vegetable broth Sodium: 527mg
Potassium: 12% DV
Omega 3: 10% DV
1 ½ TBSP tahini Vitamin A: 900% DV
Vitamin C: 14% DV
1 TBSP coconut aminos Vitamin E: 8% DV
Iron: 40% DV
¼ tsp garlic powder Zinc: 23% DV
Calcium: 20% DV
3 TBSP water
D I R E C T I O N S
1. Using a small saucepan, bring 1 cup of vegetable broth to a slight boil.
2. Stir in rice and lentils. Cover and simmer on low heat for 25 minutes.
3. Heat a small nonstick frying pan. Add carrots and 2 TBSP water. Cover and simmer for 5 min-
utes or until carrots soften.
4. Using a small cup or container, stir in all dressing ingredients except for the water. Mix into a
thick paste and then add water. Mix together until creamy texture is achieved.
5. In a separate bowl, mix lentil / rice blend and carrots, then pour over dressing. Mix well, serve
and enjoy!
LU N C H
deviled lentil
B O A T S

STOVE 35 MIN 1 EASY
86
deviled lentil boats
N U T R I T I O N *
4 romaine leaves (large outer leaves)
Calories: 473
¼ cup green lentils Carbs: 64g
Fiber: 19g
½ cup low sodium chickpeas, rinsed and Sugar: 9g
drained Fat: 16g
Protein: 27g
Sauce: Sodium: 500mg
Potassium: 10% DV
1 ½ TBSP tahini Magnesium: 19% DV
Omega 3: 23% DV
2 TBSP nutritional yeast Vitamin A: 424% DV
Vitamin C: 9% DV
1 TBSP coconut aminos Vitamin B6: 447% DV
1 TBSP yellow mustard Vitamin E: 3% DV
Iron: 41% DV
1 TBSP lemon juice Zinc: 45% DV
Calcium: 22% DV
Dash salt and pepper
2 TBSP water
D I R E C T I O N S
1. Rinse lentils and place in a small to medium saucepan with 3/4 cup water and a pinch of salt.
2. Bring to a boil then reduce heat. Cover and simmer on low for 25 minutes or until lentils are
thoroughly cooked.
3. In a separate bowl, mash beans with potato masher.
4. Meanwhile, add all dressing ingredients into a small cup or container except for the water.
Mix well, then add water and stir until creamy texture is achieved.
5. Once lentils are cooked, place in a separate bowl and set in fridge to cool for 5 minutes.
6. Rinse lettuce leaves, cut off the bottom edge and discard.
7. Combine lentils and beans. Pour over dressing and mix.
8. Spread approximately 2 large spoonfuls of deviled lentils onto each lettuce leaf and enjoy!
DINNER
88
relax, sit down and really take the time to enjoy your
meal. Chewing throughly aids in digestion. Being present and
grateful while cooking and eating helps to build a healthy rela-
tionship with food.
89
D I N N ER
chili garlic
S T U F F E D S W E E T P O T A T O

OVEN 120 MIN 1 MED
90
chili garlic sweet potato
N U T R I T I O N *
1 medium sweet potato (approximately 300g)
Calories: 475
½ cup low sodium chickpeas, rinsed and Carbs: 84g
Fiber: 16g
drained Sugar: 16g
Fat: 10g
¼ tsp f resh grated ginger Protein: 14g
Sodium: 400mg
1 TBSP tahini Potassium: 26% DV
Magnesium: 37% DV
1 tsp garlic powder Omega 3: 9% DV
Vitamin A: 1833% DV
2 tsp hot sauce Vitamin C: 12% DV
Vitamin E: 9% DV
1 stalk chopped green onions (optional) Iron: 29% DV
Zinc: 28% DV
himalayan salt Calcium: 23% DV
Vitamin B6: 64 DV
dash pepper
D I R E C T I O N S
1. Preheat oven to 450 degrees F. Poke a few holes in sweet potato with a fork or knife.
2. Place chickpeas in a bowl along with 1 tsp hot sauce, 1/2 tsp garlic powder, 1/4 tsp grated gin-
ger and a pinch of salt and pepper. Mix and coat chickpeas evenly.
3. Using a baking sheet and parchment paper, bake sweet potato for 45 minutes - 1 hour or
until middle of potato is soft and tender.
4. Cut a slit down the middle of potato and stuff chickpeas in the center.
5. Bake for an additional 20 min.
6. In a separate small container, mix tahini, 1/2 tsp garlic powder, 1 tsp hot sauce, 1 TBSP water,
and a pinch of salt and pepper. Mix until smooth and creamy.
7. Remove stuffed sweet potato from the oven and drizzle on tahini sauce and green onion
along with additional hot sauce if desired. Mash together and enjoy.
D I N N ER
no chicken
S O U P

STOVE 45 MIN 1 EASY
92
no chicken soup
N U T R I T I O N *
1 serving of instant Rice Noodles (approx 2oz
Calories: 480
or 45g) Carbs: 94g
Fiber: 15g
2 cups low sodium vegetable broth Sugar: 9g
Fat: 3g
1 cup low sodium cannellini beans, rinsed Protein: 18g
Sodium: 804mg
and drained Potassium: 18% DV
Magnesium: 45% DV
1 medium carrot, peeled and f inely chopped Omega 3: 1% DV
Vitamin A: 487% DV
1 celery stalk, f inely chopped Vitamin C: 10% DV
Vitamin B6: 12% DV
½ tsp garlic powder Vitamin E: 5% DV
Iron: 33% DV
½ tsp onion powder Zinc: 46% DV
Calcium: 16% DV
¼ tsp himalayan salt
D I R E C T I O N S
1. Peel and finely chop carrots and celery. Using a small bowl and potato masher, mash beans
until a fine consistency is achieved.
2. Heat a small saucepan and add all ingredients except for rice noodles.
3. Bring soup to a boil, then reduce heat to medium-low. Cover and simmer for 30 minutes,
stirring occasionally.
4. Cook rice noodles according to package instructions, then add to soup.
5. Add additional salt and dash of pepper to taste. Stir, serve, and enjoy!

D I N N ER
peanut
C U R R Y

STOVE 30 MIN 1 EASY
94
peanut curry
N U T R I T I O N *
2 cups broccoli, chopped
Calories: 461
½ cup mushrooms, chopped Carbs: 57g
Fiber: 11g
1 medium carrot Sugar: 15g
Fat: 20g
¼ cup dry quinoa Protein: 20g
Sodium: 381mg
Dressing: Potassium: 28% DV
Magnesium: 60% DV
2 TBSP peanut butter Omega 3: 16% DV
Vitamin A: 486 % DV
1 TBSP coconut aminos Vitamin C: 222% DV
Vitamin B6: 61% DV
⅛ tsp garlic powder Vitamin E: 48% DV
Iron: 23% DV
1 tsp f resh grated ginger Zinc: 40% DV
Calcium: 17% DV
4 TBSP water
D I R E C T I O N S
1. Using a small saucepan, bring ½ cup of water to a boil. Stir in ¼ cup quinoa, cover, and sim-
mer on low for 15 minutes.
2. Using a steamer pot, bring approx 4 cups of water to a boil.
3. Peel and cut carrots into angle slices and steam on medium heat for 5 minutes.
4. Wash and chop broccoli. Add broccoli and mushrooms to steamer and steam together with
carrots on medium-high heat for another 5 minutes or until soft.
5. Using a small cup or container, add peanut butter, coconut aminos, ginger, garlic powder,
and 2 TBSP water. Mix until a smooth consistency is achieved.

D I N N ER
broccoli cheddar
S O U P

STOVE 15 MIN 1 EASY
96
broccoli cheddar soup
N U T R I T I O N *
2 cups broccoli, f inely chopped
Calories: 439
1 cup cannellini beans, rinsed and drained Carbs: 65g
Fiber: 24g
2 cups low sodium vegetable broth Sugar: 9g
Fat: 6g
4 TBSP nutritional yeast Protein: 34g
Sodium: 596mg
Potassium: 25% DV
1 TBSP hemp seeds
Magnesium: 67% DV
Omega 3: 68% DV
½ tsp turmeric powder Vitamin A: 102% DV
Vitamin C: 220% DV
⅛ tsp himalayan sea salt Vitamin B6: 890% DV
Vitamin E: 19% DV
Dash black pepper Iron: 50% DV
Zinc: 101% DV
Calcium: 21% DV
D I R E C T I O N S
1. Place beans, nutritional yeast, turmeric, hemp seeds, vegetable broth, salt, and pepper in
blender. Blend until smooth.
2. Rinse and finely chop broccoli.
3. Place broth and chopped broccoli into a small saucepan and bring to a slight boil.
4. Reduce heat to low, cover, and simmer for 5 minutes or until broccoli softens.
5. Add more salt to taste. Serve and enjoy!

D I N N ER
caram elized
B A L S A M I C S T I R F R Y

STOVE 35 MIN 1 EASY
98
balsamic stir fry
N U T R I T I O N *
¼ cup quinoa dry
Calories: 460
2 cups mushrooms, chopped Carbs: 70g
Fiber: 10g
1 small zucchini Sugar: 35g
½ tomato, chopped Fat: 14g
Protein: 21g
½ tsp garlic powder Sodium: 177mg
Potassium: 39% DV
Pinch of himalayan salt Magnesium: 97% DV
Omega 3: 192% DV
Dressing: Vitamin A: 41% DV
Vitamin C: 62% DV
2 TBSP hemps seeds Vitamin B6: 73% DV
1 pitted date (soaked for 1 hour) Vitamin E: 12% DV
Iron: 37% DV
3 TBSP balsamic vinegar Zinc: 62% DV
Calcium: 13% DV
½ tsp garlic powder
Pinch of himalayan salt
5 TBSP water
D I R E C T I O N S
1. Using a small saucepan, bring ½ cup water to a slight boil. Stir in 1/4 cup quinoa, cover, and
simmer on low for 15 min.
2. While quinoa is cooking, place all dressing ingredients into blender and blend until smooth.
3. Chop mushrooms, zucchini, and tomatoes.
4. Heat a nonstick frying pan. Add mushrooms, zucchini, ½ tsp garlic powder, pinch of salt, and
2 TBSP water. Cover and simmer on medium heat until mushrooms cook down.
5. Then add tomatoes and pour balsamic dressing over cooking vegetables and sauté uncov-
ered until dressing caramelizes with the vegetables.
6. Plate quinoa and top with veggies. Enjoy!

D I N N ER
h e a r t y v e g e ta b l e
S T E W

STOVE 110 MIN 1 EASY
100
hearty veggie stew
N U T R I T I O N *
1 small red potato cubed (approx 1 cup cubed
Calories: 400
or 150g) Carbs: 79g
Fiber: 19g
2 celery stalks, chopped Sugar: 18g
Fat: 3g
2 carrots, peeled and chopped Protein: 17g
Sodium: 616mg
Potassium: 44% Dv
1 ½ cups low sodium vegetable broth
Magnesium: 55% DV
Omega 3:% DV
½ 14 oz can diced tomatoes Vitamin A: 976% DV
Vitamin C: 53% DV
¾ cup cannellini beans, rinsed and drained Vitamin B6: 57% DV
Vitamin E: 18% DV
Zinc: 44% DV
½ tsp onion powder Calcium: 26% DV

D I R E C T I O N S
1. Heat a medium saucepan. Add vegetable broth, carrots, and celery. Cover and simmer for 5
minutes.
2. Add diced tomatoes, cubed potatoes, cannellini beans, garlic powder, onion powder, salt, and
a dash of pepper. Cover and simmer for 60 minutes on medium-low heat, stirring frequently.
3. *Optional, let stew simmer for an additional hour. (The longer stew cooks the more flavorful it
will be.)

D I N N ER
stuffed
P E P P E R S

OVEN 40 MIN 1 MED
102
stuffed peppers,
N U T R I T I O N *
1 red bell pepper
Calories: 460
¼ cup dry quinoa Carbs: 70g
Fiber: 10g
¼ cup dry green lentils, rinsed and drained Sugar: 35g
Fat: 14g
1 cup vegetable broth Protein: 21g
Sodium: 177mg
1 medium carrot, f inely chopped Potassium: 39% DV
Magnesium: 97% DV
1 ½ cups chopped spinach Omega 3: 192% DV
Vitamin A: 41% DV
½ tsp onion powder Vitamin C: 62% DV
Vitamin B6: 73% DV
Iron: 37% DV
⅛ tsp himalayan salt Zinc: 62% DV
Calcium: 13% DV
Dash pepper
D I R E C T I O N S
2. Using a medium saucepan, bring 1 cup of vegetable broth to a slight boil.
3. Stir in ¼ cup lentils and ¼ cup quinoa. Cover and simmer on low for 25 minutes or until len-
tils have completely cooked. Remove from heat and set aside.
4. Using a steamer pot, bring water to a boil. Slice pepper down the middle, rinse and remove
seeds, and steam for 5 minutes. Place pepper halves on a baking sheet and parchment paper.
Bake for 10 minutes.
5. Heat a nonstick frying pan. Add carrots, spinach, 2 TBSP veggie broth, garlic and onion pow-
der. Stir frequently to avoid sticking and add a little vegetable broth when needed to cook.
Cover and cook on medium-low heat for 10 minutes or until vegetables soften.
6. Add lentils-quinoa, salt, and a dash of pepper to cooking vegetables and combine.
7. Remove peppers from oven and generously stuff halved peppers with lentil-quinoa mixture
until peppers are filled. Place on baking sheet and bake for another 5 minutes.
8. Plate and enjoy! *All nutrition facts are approximate. 1 03
D I N N ER
t o s ta d a s
W I T H M U S H R O O M M E A T

OVEN 20 MIN 1 EASY
104
tostadas
N U T R I T I O N *
3 small (6 in) corn tortillas
Calories: 519
¾ cup low sodium black beans, rinsed and Carbs: 84g
Fiber: 24g
drained Sugar: 9g
Fat: 14g
½ avocado Protein: 20g
Sodium: 200mg
1 ½ cups mushrooms, chopped Potassium: 32% DV
Magnesium: 52% DV
½ small tomato Omega 3: 30% DV
Vitamin A: 29% DV
2 TBSP balsamic vinegar Vitamin C: 24% DV
Vitamin B6: 55% DV
Iron: 34% DV
1 TBSP cilantro, chopped Zinc: 43% DV
Calcium: 21% DV
½ tsp himalayan salt
D I R E C T I O N S
1. Preheat oven to 350 F.
2. Chop cilantro, tomato, and avocado. Set toppings aside..
3. Once oven is preheated, place tortillas on a baking sheet with parchment paper. Bake for 15
minutes or until crispy all the way through.
4. Once tortillas have baked, gently remove tacos and place on a serving plate.
5. In a small dish, mix together 1 TBSP water, ¼ tsp garlic, ⅛ tsp salt, and a dash of pepper. Heat
up black beans in a small saucepan and pour in seasoning mix. Cover and set heat to low.
6. In another small dish, stir together 2 TBSP balsamic vinegar, ¼ tsp garlic powder, and a dash
salt and pepper.
7. Chop mushrooms and place in medium nonstick skillet and pour on balsamic dressing. Cov-
er and cook on medium heat for 5 minutes.
8. Assemble tacos as desired! Optional: top with hot sauce and enjoy!

D I N N ER
veggie
P A D T H A I

STOVE 15 MIN 1 EASY
106
pad thai
N U T R I T I O N *
Instant rice noodles (45g or about 2oz)
Calories: 500
2 cups chopped broccoli Carbs: 67g
Fiber: 9g
Sugar: 15g
1 medium carrot, peeled and sliced Fat: 18g
Protein: 16g
1/2 zucchini sliced into half moons Sodium: 545mg
Potassium: 24% DV
2 TBSP unsalted peanut butter Magnesium: 37% DV
Omega 3: 10% DV
1 tsp garlic powder Vitamin A: 483% DV
Vitamin C: 197% DV
Vitamin B6: 51% DV
1 TBSP + 1 tsp coconut aminos Vitamin E: 38% DV
Iron: 14% DV
Pinch salt and dash pepper Zinc: 28% DV
Calcium: 15% DV
D I R E C T I O N S
1. Heat a nonstick pan.
2. Add 2 TBSP water, broccoli, carrots, and zucchini. Cover and cook on medium-low heat for 8
minutes.
3. In a container or cup, mix together all dressing ingredients (except water) into a thick paste.
Then add 3 TBSP water and stir until creamy texture is achieved.
4. Cook rice noodles according to package instructions.
5. Once noodles are cooked and drained, add to simmering vegetables along with peanut
sauce. Mix and combine well.
6. Plate and enjoy!
*All nutrition facts are approximate. 1 07

D I N N ER
nachos
W I T H C H E E Z E

OVEN 25 MIN 1 EASY
108
nachos
N U T R I T I O N *
3 corn tortilla (6” diameter)
Calories: 549
1 ½ cups pinto beans, rinsed and drained Carbs: 84g
Fiber: 22g
1 medium tomato, chopped Sugar: 9g
1 TBSP cilantro, chopped Fat: 12g
Protein: 31g
2 TBSP red onion, chopped Sodium: 202mg
Potassium: 21% DV
¼ tsp onion powder Magnesium: 32% DV
Omega 3: 37% DV
Cheese: Vitamin A: 47% DV
Vitamin C: 26% DV
1 TBSP tahini Vitamin B6: 688% DV
3 TBSP nutritional yeast Vitamin E: 15% DV
Iron: 40% DV
¼ tsp onion powder Zinc: 62% DV
Calcium: 29% DV
⅛ tsp salt
3 TBSP water
D I R E C T I O N S
1. Preheat oven to 400 degrees.
2. Slice each tortilla in half, 4 ways, making 8 chips per tortilla.
3. Using a baking sheet and parchment paper, bake chips for 10 minutes, then flip and bake for
an additional 5 minutes, or until chips are crispy all the way through.
4. In a small saucepan, heat beans and sprinkle on ¼ tsp onion powder, dash salt, pepper, and 1
TBSP water.
5. Chop red onion, tomato, and cilantro
6. Remove chips from oven and let sit for 1 minute
7. Using a small cup or container, add all dressing ingredients except for water. Mix until thick
paste forms. Then, add water and mix until creamy consistency is achieved.
8. Assemble nachos. Plate chips, layer on onion, tomato, cilantro, beans, and cheese on top. Add
salt to taste and enjoy!
D I N N ER
s w e e t p o tat o
C H I C K P E A T O A S T

OVEN 35 MIN 1 EASY
110
sweet potato chickpea toast
N U T R I T I O N *
1 medium sweet potato (approximately 175g)
Calories: 530
1 cup chickpeas Carbs: 84g
Fiber: 22g
2 cups spinach, chopped Sugar: 17g
Fat: 15g
½ avocado Protein: 18g
Sodium: 824mg
Potassium: 32% DV
1 TBSP coconut aminos
Magnesium: 50% DV
Omega 3: 20% DV
½ tsp onion powder Vitamin A: 1311% DV
Vitamin C: 37% DV
½ tsp garlic powder Vitamin B6: 69% DV
Vitamin E: 24% DV
Dash himalayan salt and pepper Iron: 28% DV
Zinc: 30% DV
Calcium: 24% DV
D I R E C T I O N S
2. Trim both ends from the sweet potato and then slice 1/4 inch lengthwise slices.
3. Sprinkle a dash of salt and pepper on both sides of sweet potato slices.
4. Using a baking sheet and parchment paper, bake for 15 minutes, flip, and bake for another 10
minutes.
5. While sweet potatoes are baking, rinse chickpeas and place them in a separate bowl with 2
cups chopped spinach. Add garlic powder, onion powder, dash of salt and pepper and mix.
6. Using a steamer pot, bring water to a boil and steam chickpeas and spinach for 5 minutes.
7. Using a small bowl, mash 1/2 an avocado with coconut aminos.
8. Once sweet potatoes bake, spread an even layer of avocado on toasts, then a layer of chickpea
spinach blend. Repeat layering to other slices and enjoy!
D I N N ER
minimalist
C H I L I

STOVE 50 MIN 1 EASY
112
chili
N U T R I T I O N *
½ cup low sodium kidney beans
Calories: 486
½ cup low sodium black beans Carbs: 92g
Fiber: 26g
½ cup low sodium cannellini beans Sugar: 15g
1 ¼ cups low sodium diced tomatoes Fat: 4g
Protein: 26g
½ cup f rozen yellow corn Sodium: 306mg
Potassium: 36% DV
1 tsp garlic powder Magnesium: 64% DV
Omega 3: 21% DV
1 tsp onion powder Vitamin A: 121% DV
Vitamin C: 36% DV
1 tsp chili powder Vitamin B6: 49% DV
⅛ himalayan salt (more to taste) Iron: 49% DV
Zinc: 54% DV
dash pepper Calcium: 32% DV
¼ cup water
D I R E C T I O N S
1. Rinse and drain all beans.
2. Add all ingredients to a medium saucepan.
3. Bring to a slight boil, cover and simmer on low for 45 minutes, stirring occasionally.
*Optional: Let your chili simmer for over an hour. the longer it sits the more flavourful it will
taste!
4. Place chili in bowl and enjoy!

D I N N ER
veggie stuffed
B A K E D P O T A T O

OVEN 60+ MIN 1 EASY
114
veggie stuffed baked potato
N U T R I T I O N *
1 russet potato (approximately 400g)
Calories: 523
½ cup rinsed and drained black beans Carbs: 102g
Fiber: 17g
½ medium carrot f inely chopped Sugar: 5g
Fat: 6g
½ cup f inely chopped broccoli Protein: 20g
Potassium: 51% DV
Magnesium: 71% DV
1 celery stock chopped
Sodium: 313mg
Omega 3: 103% DV
Vitamin C: 88% DV
¼ tsp onion powder Vitamin B6: 130% DV
Vitamin E: 7% DV
Zinc: 42% DV
¼ tsp himalayan salt Calcium: 15% DV
Dash pepper
D I R E C T I O N S
2. Using a fork or knife, stick holes in potato evenly on all sides.
3. Place potato on a baking sheet with parchment paper. Bake for 50 minutes - 1 hour or until
potato is soft completely through.
4. Meanwhile, finely chop all your vegetables.
5. Heat a nonstick pan and add 2 TBSP water, celery, and carrots. Cover and simmer on medi-
um heat for 5 minutes or until vegetables start to soften.
6. Add beans, broccoli, salt, and pepper to simmering carrots and celery. Cover and simmer on
low heat for another 5 minutes, then set aside.
7. Once potato is cooked, remove from oven and make a slit down the middle. Stuff with vege-
tables, top with hemp seeds and enjoy!
D I N N ER
t e r i ya k i
B E A N S

STOVE 25 MIN 1 EASY
116
teriyaki beans
N U T R I T I O N *
1 ½ cups low sodium cannellini beans, rinsed
Calories: 547
and drained Carbs: 96g
Fiber: 21g
¼ cup dry quinoa Sugar: 15g
Teriyaki Sauce: Fat: 6g
Protein: 27g
1 TBSP coconut aminos Sodium: 567mg
Potassium: 29% DV
Omega 3: 14 % DV
1 tsp garlic powder Vitamin A: 25% DV
Vitamin C: 109% DV
1 tsp f resh grated ginger Vitamin B6: 33% DV
⅛ tsp himalayan salt (add more to taste) Vitamin E: 16% DV
Iron: 51% DV
2 TBSP water Zinc: 79% DV
Calcium: 23% DV
*Optional Toppings:
2 stalks green onion
1 tsp sesame seeds
D I R E C T I O N S
1. Using a small saucepan bring ½ cup water to a slight boil. Stir in ¼ cup quinoa, cover, and
simmer on low for 15 minutes
3. Once to a boil, add beans and steam for 5 minutes. Once steamed, place in a bowl.
4. In a small cup or container, mix all your sauce ingredients together, then pour sauce over
beans.
5. Plate quinoa and top with teriyaki beans.

CONCLUSION
Congratulations on making it through the 21-day
cooked vegan weight loss and health challenge! I can not wait to
hear how you feel, what you learned, and which recipes were your
favorites! If you chose to weigh yourself and take before photos
and measurements before beginning this program, now is the
perfect time to revisit that. Only if you’re comfortable doing so,
go ahead and take your “after” photos, measurements, and weight.
Feel free to share your progress in our community:
Facebook group (facebook.com/groups/freedomfood)
or tag us on Instagram @freedomfoodlife
If you’ve been keeping a daily journal throughout the chal-

lenge, take a look at the difference in how you felt on Day 1 vs
Day 21.
Be proud of yourself.
you did it.
You took your health and happiness into your
own hands and have kick-started your way to a
brand new life.
118
tha n k y o u
119
I want to express my gratitude
and appreciation to anyone who’s followed our journey and enjoyed
our recipes. Your support makes it possible for us to carry out our
mission and do what we do. Just remember, at the end of the day, you
know what’s best for you and your body. I encourage you to continue
exploring and experimenting with new recipes and self-care practices
until you discover what makes you feel as happy, healthy, and free as
you can be. After all, you deserve it!
check out our other recipe ebooks

freedomfoodlife.com
follow us on social media

insta: @thekateflowers insta: @maefruitflowers insta: @freedomfoodlife
youtube: kate flowers youtube: mae flowers facebook group: freedom food
120

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2 1 - D AY

FREEDOM FOOD COOKED

kate flowers + mae flowers

We also managed to create every single recipe with 8 or fewer easy-to-

love you back.

Self-empowerment IS f reedom. You shouldn’t feel imprisoned

This book is organized into six sections: Daily Practic-

Under Daily Practices, I’ll share with you a few my favor-

In Nutrients vs. Calories, I’ll explain why it’s more import-

The 21-Day Challenge is a nutrient-dense meal-plan I’ve

The recipes are organized into three sections: Breakfast,

Ready to get started?

In Freedom Food Raw 1.0 I included the benefits of

I’m going to give just a quick recap of these fundamental forms

Drink Plenty of Water

Reduce or Eliminate Caffeine

Juice and Supplements

Self-empowerment begins in the mind. Developing a regular meditation prac-

Move Your Body Daily

Create a Healing Home Environment

Unplug from Technology

According to a recent study, Americans check their phones an average of 80

Get Some Fresh Air

Surround Yourself with People Who Support You

Create, Play, and Spread Joy

On the contrary, it’s also possible to be getting a decent amount

The number of calories a person needs varies

Undereating, regardless of which foods you are consuming, can

NOT READY TO TRUST YOUR BODY YET?

Another starting point is to determine your body mass index, frequently

The 4 main supplements I recommend are:

3. Kelp granules (amazon.com/shop/kateflowers)

4. Omega-3 DHA/EPA (amazon.com/shop/kateflowers)

Protein powder (katefruitflowers.com > shop favorites)

The only person you’re challenging is

The 21-Day Challenge is laid out as a 3-week meal plan. You do

This is about you.

WEEK 1 WI LL B E TH E M OST EXPENSIVE, SO D O N'T FR EAK O UT!

SUBSTITUTE SPECIALTY ITEMS WITH MORE CONVENTIONAL

-Take before photos

Community helps keep you on track!

What you’ll need

days breakfast lunch snack dinner

scrambled optional no chicken

potato veggie refreshing optional broccoli

pancakes with optional hearty

protein guac veggie optional

PRODUCE PRINT ME!

days breakfast lunch snack dinner

carrot cake chicken-less optional

banana nut queen-noah optional

creamy oats sweet n spicy optional sweet potato

sweet mash garlic hummus optional

key lime pie optional veggie stuffed

peanut butter deviled lentil optional

PRODUCE PRINT ME!

days breakfast lunch snack dinner

carrot cake optional no chicken

creamy oats deviled lentil optional

peanut butter chicken-less optional veggie stuffed

banana nut optional

METHOD TIME S ERV I N G D I F F U C U LT Y

*All nutrition facts are approximate.