EatPlantJoy RELEASE1

EatPlantJoy
C R E AT E D B Y D R . S A R A H LU C A S , M D
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Photography by Jenny Kamo | White Wave Studios

EatPlantJoy Copyright© 2022 by YMCA of Greater Vancouver
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TA B L E O F CO N T E N TS
Please note: Titles below are linked directly to their respective pages. For easy access, click on any title you wish to visit!
Introduction Lunches & Dinners

WELCOME 4 GREEN SPLIT PEA SOUP 47
HOW TO USE THIS MEAL PLAN 5 BLACK BEAN SOUP 49
ALLERGY AND PREFERENCE SWAPS 8 YELLOW SPLIT PEA SOUP 50
RECOMMENDED KITCHEN TOOLS 9 PUMPKIN SOUP 51
COOKING WHOLE GRAINS 10 CHICKPEA SALAD SAMMIE 53
WEEK 1 12 PORTOBELLO HUMMUS AND LETTUCE SAMMIE 54
MEAL PLAN 13 SWEET AND SPICY BANH MI BOWL 55
MASTER PANTRY LIST 14 MEDITERRANEAN GRAIN BOWL 56
SHOPPING LIST 15 KITCHEN SINK SALAD AND GRAIN BOWL 57
DAY-TO-DAY GUIDE 16 RED LENTIL CAULIFLOWER CURRY 58
WEEK 2 21 EARTHY MUSHROOM AND GREEN PEA
59
MEAL PLAN 22 GRAIN BOWL
LENTIL TACOS 60
MASTER PANTRY LIST 23
BLACK BEAN BUTTERNUT TACOS 61
SHOPPING LIST 24
BEET HUMMUS WRAP 62
DAY-TO-DAY GUIDE 25
BLACK BEAN HUMMUS WRAP 63
WEEK 3 29
PESTO NAVY BEAN PASTA 64
MEAL PLAN 30
CAULIFLOWER CASHEW CREAM PASTA 65
MASTER PANTRY LIST 31
SHOPPING LIST 32
DAY-TO-DAY GUIDE 33
Snacks
VEGETABLE JUICE 67
Breakfasts PLAIN HUMMUS 68
PUMPKIN SPICE SMOOTHIE 38 BLACK BEAN HUMMUS 69
RED BEET & RASPBERRY SMOOTHIE 39 BEET HUMMUS 70
EAT YOUR BLUES SMOOTHIE 40 EDAMAME HUMMUS 71
THE NOTORIOUS LBG BOWL 41 CHOCOLATE HUMMUS 72
EAT YOUR GREENS SMOOTHIE BOWL 42 APPLE PIE POWER BITES 73
CINNAMON SPICE GAL BOWL 43 NUT-FREE PUMPKIN ENERGY BITES 74
WHOLE GRAIN PANCAKES 44 BLACK BEAN BROWNIES 75
TOFU BREAKFAST SKILLET 45
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W E LCO M E
Welcome to EatPlantJoy!
I am so excited to share EatPlantJoy with YMCA members across Canada.
As a medical doctor, I see patients in my practice suffering from cancer

and other chronic diseases. Did you know that over 40% of all cancers
and many more chronic diseases are preventable through lifestyle
choices such as healthy eating, regular exercise, and alcohol and
tobacco avoidance? Many people do not, and that is what inspired me
to create EatPlantJoy.
Beyond preventing disease, adopting a healthy diet as part of our every

day lives can be transformational. Eating more plants can generally
make you feel good, give you more energy, and bring more joy to your
life!
When creating EatPlantJoy, I wanted to take into account the unique

challenges we as Canadians face in adopting healthy eating as a way
of life. EatPlantJoy considers the seasonality and availability of healthy
ingredients which can be hard to find during long Canadian winters.
With food costs on the rise, you can also save money by incorporating
more plants into your diet!
Many people ask me, “Is EatPlantJoy a vegan or vegetarian diet?” While
technically EatPlantJoy could be considered either, my goal is to help you find joy in eating more plants, more often. The
research says that plant-based, or plant-forward, diets are the best way of preventing disease, maintaining overall health,
and simply feeling good.
As we embark on this journey together, let’s not allow labels like vegan, vegetarian, or meat eater to define us or get in the
way. Let’s not allow perfection to be the enemy of progress. Let’s take this one day at a time and have fun along the way!
Enjoy!
Dr. Sarah Lucas, MD

Founder – EatPlantJoy
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H O W TO U S E T H I S M E A L P L A N
DISCOVER THE BENEFITS OF

MEAL PLANNING AND PREPPING
Simply put, meal planning is planning all of your own or your family’s meals
for the week. Planning ahead can make life a whole lot easier and healthier.
Just consider some of the benefits:
• REDUCE STRESS: Planning equals freedom! Free yourself from that
everyday decision fatigue of what to eat for breakfast, lunch, and dinner.
Planning ahead results in healthier choices in the moment.
• SAVE MONEY: When you plan, you’re filling your grocery cart with
foods you planned to buy rather than impulse purchases. Planning can
also limit the cost associated with takeout and restaurant meals ordered
last minute when hunger strikes.
• SAVE TIME: Meal planning might feel more time-consuming, but once
you get in the habit, it’s faster and easier. Planning ahead will cut down
on time spent in the kitchen and trips to the grocery store.
• A HEALTHIER ENVIRONMENT: Planning ahead reduces food waste
and unnecessary packaging.
• A HEALTHIER YOU: You don’t have to cook every meal to be healthy,
but meal planning puts you in control of the food you put in your body.
WHY A WHOLE FOOD

PLANT-BASED DIET?
EatPlantJoy meal plans are made up of plant-based, whole (unprocessed)
foods with some prepared foods (like tortillas, wraps, and protein powder).
Research continues to demonstrate that plant-based diets reduce your risk
of developing cancer and other chronic diseases, as well as promote other
benefits such as helping maintain a healthy weight. Some might say a whole
food, plant-based diet is the healthiest diet on the planet! Eating plant-based
does not mean you can’t eat meat, seafood, or dairy. It means your meals
are mostly plants: vegetables, fruit, whole grains, beans, legumes, seeds
and nuts. If we look to populations living the longest lives free from disease,
such as people from the Blue Zones detailed in Dan Buettner’s research and
books, in places such as Ikaria Greece, Loma Linda California, Okinawa Japan,
Nicoya Costa Rica and Sardinia Italy, we learn a lot about what makes people
live long, happy and healthy lives. It has to be noted that it’s more than just
the food. Community, connection, physical activity and a sense of meaning
all play a part. But the diet matters too. And these diets put plants at the
centre and reserve meats, fish and dairy for the occasional celebratory meal.
When your diet consists mostly of plants, you’re ensuring you get a variety of
nutrients, a lot of fibre, and not a lot of the harmful chemicals found in ultra-
processed foods. Fill up on plants first, and eventually you’ll find there’s not
a lot of room for the other stuff in your day-to-day diet. Not only will you be
giving yourself a healthy advantage, but you’ll be helping the planet too.
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ONE SIZE DOESN’T FIT ALL

We’re not all the same. Some of us want a plan and will follow it to a “T”.
Others naturally rebel at the thought of following someone else’s plan. Follow
this meal plan as YOU like. You can follow it exactly or just pick the meals you
like and repeat them. Find what works for you.
Swap meals out or even make your own meal plan from any of the recipes
provided. If Tuesday rolls around and you don’t feel like eating what’s on
the menu that day, don’t force yourself! You may feel full, but you won’t be
satisfied. Instead, be adventurous in trying new foods and flavours, but make
sure to keep the joy in healthy eating.
OIL-FREE COOKING
Cooking with oil can add extra depth of flavour to a soup and crispiness to
roasted vegetables. It can also add a lot of empty calories. Oil is not a health
food and you don’t need it to be healthy.
The recipes in this meal plan may challenge you to try to reduce or omit oils
so you can see just how great meals can taste without them. For sautéing
vegetables, use water or broth to prevent sticking. Where fat is needed for
flavour, choose nuts, nut butters and seeds or avocado to get the added
benefits of the fiber and micronutrients in those foods.
SHOPPING AND INGREDIENT LISTS

Having a weekly shopping and ingredient list cuts down on time wasted
running back and forth to the grocery store. The weekly shopping lists found
in this meal plan are designed for the meals outlined each week.
We’re all different in terms of how much we eat and how much food we need
to prepare. You should customize your shopping list according to your own
needs, the number of people you’re cooking for, and the quantities you’d like
to prepare.
PACKAGED FOODS
Some of the recipes in this meal plan call for the use of packaged or prepared
ingredients such as tortillas, wraps, and protein powder. In each recipe I’ve
shared ingredients and products that are healthy, affordable, and readily
available at most Canadian grocery stores. If you prefer less packaged or
prepared ingredients, feel free to make changes according to your own
preference. Do the best you can and be proud of yourself knowing the good
you are doing for your body and your health.
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PORTION SIZES AND CALORIES

This meal plan is a guide, not a prescription. Every recipe includes suggested serving sizes. Each day of this meal plan is designed to provide between 1500-1800
calories for one person. The calories and nutritional information in these recipes are estimates only. If you’re a larger bodied person, or are very active, you may
need to add more calories to your day so you don’t feel hungry. If you find the meals contain too much food, don’t force yourself to eat all of it. Adjust your meals
and snacks to what best suits your personal needs. Eat when you’re hungry and stop when you’re both full and satisfied.
Some recipes serve 4, other recipes serve 1 or 2. The meal plan itself is written for one person so if you’re cooking for a group, you’ll want to make the necessary
quantity adjustments to the shopping and pantry lists.
A NOTE ON VITAMINS AND SUPPLEMENTS

Vitamin B12 - If you eat only plants all of the time, you will likely need a vitamin B12 supplement as this is a necessary vitamin for the proper functioning of
our nervous systems and the production of red blood cells. Vitamin B12 is made by bacteria – not by animals or plants. It is found naturally in soil, manure and
unsanitized water. Because the animals that people eat for meat are exposed to these sources of bacteria that make vitamin B12, they accumulate it in their
bodies over time. Meat-eating humans don’t often worry about getting enough B12 in their diet. However, vitamin B12 deficiency is not uncommon among
the general population regardless of a person’s diet. As we age, we generally need more B12 because some of us become less efficient at absorbing it in our gut.
Vitamin B12 is a water-soluble vitamin, so if you consume more than the recommended daily requirement, you will just eliminate it through your urine. The best
sources of vitamin B12 are fortified foods (some cereals, soy and other plant-based milks, and nutritional yeast flakes) and supplements. A man or woman age
19 or older needs 2.4 mcg of vitamin B12 per day; a pregnant woman age 19 or older needs 2.6 mcg per day and a lactating woman age 19 or older needs 2.8
mcg per day according to the Dietitians of Canada. Always speak with your doctor, dietitian or healthcare provider before taking a supplement.
Vitamin D - Vitamin D is a fat-soluble vitamin necessary for the maintenance of healthy bones, teeth and many other bodily functions. It is not readily available
in our food supply except in fortified beverages. Vitamin D is made when our skin is exposed to the UV rays from the sun. In Canada, because of our northern
latitude and indoor lifestyle during the winters, we do not make enough vitamin D from sun exposure. The Health Canada recommendations currently are for
600 International Units (IU) of vitamin D daily for healthy adults up to the age of 70, and then for 800 IU daily after age 70. It is possible to get too much of a
good thing, however. Because it is a fat-soluble vitamin, taking too much vitamin D may be harmful, as it is stored in the fat, and not easily excreted from the
body. There is a lot of controversy about the potential benefits to taking higher doses of vitamin D. For now, your best bet is to speak to your doctor, dietitian or
healthcare provide about whether or not you should consider a supplement.
TAKING CARE OF YOURSELF

Trying to change habits like eating more plants and less processed foods can be hard. Be kind to yourself. All-or-nothing thinking usually backfires and creates
negative thought patterns that are unlikely to help you in the long run. You’re more likely to succeed when you make realistic goals and small changes like
committing to making just 3 recipes per week from this plan, or filling half your dinner plate with vegetables more often than not. You should also celebrate the
small wins as this will help to cement your new habits. Whether you high-five yourself in the mirror in the morning, treat yourself to a bath after a long day, or a
coffee date with a supportive friend, allow yourself the feel-good treats that reward you for committing to your new habits. This ensures you will continue to eat
more plants and feel more joy!
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A L L E R G Y A N D P R E F E R E N C E S WA P S
ALLERGIES
Some families with multiple food allergies can wind up cooking separate meals each
night. This can be overwhelming. Instead, try to find ingredients and preferences
everyone has in common. Take the time to look through your recipes in advance and
simply adjust your menu plans and weekly shopping lists accordingly.
If you have a nut allergy, substitute with seeds (sunflower or pumpkin seeds usually work
best and are often more affordable). Use seed butter (tahini or sunflower seed butter) if
a recipe asks for nut butter. If you have a soy allergy, substitute beans for tofu, and green
peas for edamame.
GLUTEN AND GRAINS

Any recipes that contain gluten can easily be swapped for gluten-free alternatives. Pasta, bread,
and wraps can all be swapped for gluten-free options. Steering clear of gluten? That’s no reason
to omit whole grains from your diet – they provide too many benefits to count. Instead, opt
for gluten-free grains such as oat groats, steel cut oats, rolled oats, buckwheat groats, quinoa,
barley, millet and sourghum.
INGREDIENTS AND PREFERENCE SWAPS

Watching my husband follow a recipe or fulfilling a grocery list is like watching someone
trying to disarm a ticking time bomb. Just picture him, half-way into a Banh Mi Bowl
recipe only to discover we’re out of quinoa…one small mistake and everything might
blow up! Listen…the stakes aren’t that high. If you don’t like or can’t find a specific
ingredient, don’t be afraid to try a substitution. A simple Google search or visiting web
pages like www.gourmetsleuth.com/ingredients will provide an A-Z list of ingredient
substitutions and equivalents.
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R E C O M M E N D E D K I TC H E N TO O L S
Having the right tools in your kitchen can be a great help to speed up
the process of batch cooking and food preparation.
I recommend the following to help with your meal preparation:
• HIGH-SPEED BLENDER (e.g. Ninja, NutriBullet, Vitamix, Breville,
etc.) – Quality does seem to matter. If purchasing a blender, do
your research and keep an eye out for good sale prices at retailers or
even for refurbished models still under warranty.
• SMALL FOOD PROCESSOR – Very helpful, but not absolutely
necessary if you have a good blender.
• ELECTRIC PRESSURE COOKER/INSTANT POT - Makes quick
work of batch cooking grains. Instant Pot and stovetop instructions
are provided with each recipe.
• GOOD KNIVES – You don’t need a full set - an 8-inch chef’s knife
and a paring knife should meet your needs.
• VEGGIE PEELER – For peeling carrots, potatoes, and even fruits.
• LARGE CUTTING BOARD – Any size will work, but for
convenience’s sake, the larger the better.
• GLASS CANNING JARS – Ideal for storing spices, grains, and
sauces.
• GLASS STORAGE CONTAINERS – An absolute must for batch
cooking. Choosing glass over plastic makes seeing what’s in each
container easier and it’s better for the environment and your health.
• BAKING SHEETS – Two baking sheets is ideal for baking and
roasting. Make sure they’re sized for your oven before purchasing.
• SILICONE BAKING SHEET LINERS – These prevent food
from sticking and allow for oil-free baking. I use the Silpat brand.
Parchment paper is a great low-cost alternative to silicone liners.
• MEASURING CUPS AND SPOONS – Of varying sizes. Stainless
steel is best with clearly stamped measurements that won’t rub off
as they tend to do with plastic.
• BAKING DISHES OF VARYING SIZES – If I could only purchase
two, I’d start with one 3 quart dish measuring roughly 13 X 9 X 2
inches and one 2 quart dish measuring roughly 11 X 7 X 2 inches.
• FINE MESH SIEVE/STRAINER – Something sturdy for washing
and straining beans, grains and pastas. Metal mesh is more durable
than plastic and prevents chemicals from leaching when draining
boiled ingredients.
• SALAD SPINNER – Prevent salads from being soggy. It also
extends the storage-life of leafy greens and herbs.
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CO O K I N G W H O L E G R A I N S
Whole intact grains, or more accurately, grain kernels, are one of the healthiest food groups you should be consuming on a daily basis.
Some of the grains in this meal plan may be unfamiliar to you, but most large grocery chains, bulk food stores or smaller health food
stores carry at least one or more of these whole grains. Another option is to purchase grains online. Flourist.com is a small business out of
Vancouver that carries Farro, Wheat Berries, Quinoa and Barley (not to mention beans and lentils) grown organically on Canadian family
farms and will ship across the U.S and Canada. In a pinch, you may find organic whole grains on Amazon for less than $5/kg.
WHOLE GRAIN COOKING TIPS

• Usually, 1 cup of dry whole grains will give you 2 ½ to 3 cups of cooked whole grains.
• All grains should be rinsed in a fine-mesh sieve/strainer before cooking them to remove hulls, dirt or dust before cooking.
• You can cut down on cooking time for some grains by soaking them in water overnight. Longer cooking grains like oat groats, farro,
wheat berries and rye berries can benefit from this, but it’s not absolutely necessary.
• You can cook whole grains in a large pot on the stove, or in a pressure cooker such as the Instant Pot
(which may cut down on time and requires less supervision).
• Once done cooking, drain off any excess water using a fine-mesh sieve/strainer.
• Whole grains once cooked can be frozen to ensure freshness. Remember to thaw in the fridge before consumption.
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CO O K I N G W H O L E G R A I N S
STOVE TOP COOKING

1 CUP DRY GRAIN WATER COOKING TIME
Barley (hulled, not pot or pearl)* 3.5 cups 50-60 minutes
Buckwheat groats** 2 cups 20 minutes
Oat groats** 3.5 cups 50-60 minutes
Rye berries 3.5 cups 60 minutes
Farro 3.5 cups 45-60 minutes
Wheat berries (hard red spring variety) 3 cups 1.5-2 hours
Sourghum** 3.5 cups 50-60 minutes
Quinoa** 2 cups 15-20 minutes
ELECTRIC PRESSURE COOKING

These are general guidelines only. Please refer to your electric pressure cooker manual for specific cooking instructions.
1 CUP DRY GRAIN WATER COOKING TIME

25 minutes on high pressure, then natural
Barley (hulled, not pot or pearl)* 3 cups pressure release x 20 minutes
Buckwheat groats** 1.5 cups pressure release x 20 minutes
Oat groats** 3 cups pressure release x 20 minutes
Rye berries 3 cups pressure release x 20 minutes
Farro 1.5 cups pressure release x 10 minutes
Wheat berries (hard red spring variety) 3 cups pressure release x 15 minutes
Sorghum** 3 cups pressure release x 20 minutes
Quinoa** 2 cups pressure release x 10 minutes
*Hulled barley, also known as barley groats, is whole grain barley. Pot and pearl barley have been processed to remove the hull and
polish the grain (thereby removing more of the nutritious outer bran layers) to speed up cooking times. The better choice is hulled barley.
**These whole grains are gluten-free.
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12
WEEK 1
MEAL PLAN WEEK 1
MONDAY TUESDAY WEDNESDAY THURSDAY

BREAKFAST Pumpkin Spice Smoothie The Notorious LBG Bowl Eat Your Greens Smoothie Cinnamon Spice GAL Bowl
Bowl
LUNCH Chickpea Salad Sammie Chickpea Salad Sammie Leftover Lentil Tacos with Leftover Pesto Navy Bean
with Sliced Raw Vegetables Pickled Onions Pasta
DINNER Pesto Navy Bean Pasta Lentil Tacos with Pickled Green Split Pea Soup with Sweet and Spicy Banh Mi
Onions Croutons Bowl and Steamed Broccoli
SNACKS Apple Pie Power Bite and Orange and Edamame Apple Pie Power Bite and Edamame and Orange
Apple Apple
CALORIES 1604 1682 1466 1590
PROTEIN 77g 78g 84g 80g
FAT 42g 57g 10g 32g
FIBER 52g 63g 61g 60g
FRIDAY SATURDAY SUNDAY

BREAKFAST Pumpkin Spice Smoothie Whole Grain Pancakes with Tofu Breakfast Skillet
Berry Sauce
LUNCH Leftover Sweet and Spicy Kitchen Sink Salad and Kitchen Sink Salad and Grain
See the Day-To-
Banh Mi Bowl Grain Bowl Bowl and Vegetable Juice
DINNER Leftover Green Split Pea Soup Leftover Green Split Pea Soup Black Bean Butternut Tacos Day Guide for
with Croutons and Cooked Grains
daily prep
SNACKS Black Bean Hummus with
Sliced Raw Vegetables
Chocolate Hummus and Fruit Leftover Chocolate Hummus
and Fruit
instructions.
CALORIES 1352 1650 1300
PROTEIN 81g 74g 55g
FAT 26g 15g 23g
FIBER 54g 75g 53g
13
W E E K 1 M A S T E R PA N T RY L I S T
Check your supplies before grocery shopping to avoid unnecessary waste and cost. Determine
quantities required for the week ahead based on this week’s recipes and your ingredient preferences.
BAKING PA S TA , G R A I N S & L E G U M E S SPICES

Baking Powder ☐ Dried Green Split Peas ☐ All Spice ☐
Cocoa Powder ☐ Rolled Oats ☐ Chilli Powder ☐
Cornstarch or Arrowroot Powder ☐ Quick Oats ☐ Cinnamon ☐
Shredded Coconut, Unsweetened ☐ Whole Grain Pasta ☐ Cumin ☐
Sugar ☐ Whole Grains Dill ☐
Vanilla Extract ☐ (Your choice: approx. 1 1/2 cups dried. ☐
Oregano
Enough for 3 cups cooked)
Whole Grain Flour (wheat or spelt) ☐ Garlic Powder ☐
Brown Rice ☐
CANNED GOODS Ground Ginger ☐
Farro ☐
Nutmeg ☐
Black Beans ☐ Oat Groats ☐
Onion Powder ☐
Chickpeas/Garbanzo Beans ☐ Quinoa ☐
Pepper ☐
Lentils - French, du Puy or Black ☐ Wheat Berries ☐
Pumpkin Spice** ☐
Pumpkin Puree, Unsweetened ☐ SAUCES & CONDIMENTS
Salt ☐
Tomato Paste ☐ ☐
Applesauce, Unsweetened Smoked Paprika ☐
Vegetable Stock* ☐ ☐
Capers (optional) Thyme ☐
White Beans (cannellini, white kidney or ☐ ☐
Dijon Mustard Turmeric ☐
navy beans)
Hot Sauce/Sriracha Sauce ☐
NUTS, SEEDS, B UT TERS Low Sodium Soy Sauce ☐ VINEGARS & OILS
& DRIED FRUITS ☐ Apple Cider Vinegar (or red or white ☐
Maple Syrup
wine vinegar)
Brown Flax Seed, Whole or Ground ☐
Balsamic Vinegar ☐
Chia Seeds ☐
Dates, Pitted ☐ OT H E R
Hemp Hearts ☐ Nutritional Yeast ☐
Raisins, Unsweetened ☐ Vanilla Protein Powder ☐
Raw Cashews, Unsalted ☐
Raw Sesame Seeds (Black or Regular) ☐
Raw Sunflower Seeds, Unsalted ☐
Raw Walnuts, Unsalted ☐
Tahini and/or Nut or Seed Butter ☐
*Most economical to use bouillon cubes or paste but could use prepared stock in tetra pak cartons or cans. Use low sodium if added salt is a concern
**Make your own pumpkin spice with 3 Tbsp. cinnamon, 3 tsp. ground ginger, 3 tsp. ground nutmeg, 3 tsp. ground allspice or cloves
14
WEEK 1 SHOPPING LIST
FRUIT FROZEN
5 Apples ☐ 2 bags Blueberries ☐
1 Avocado (optional) ☐ 1 bag Broccoli ☐
1 bunch Bananas ☐ 2 bags Butternut Squash Cubes ☐
4 Lemons ☐ 1 bag Edamame ☐
2 Limes ☐ BREADS
3 Oranges ☐ 1 package Corn Tortillas (6) ☐
LEAFY GREENS 1 loaf Whole Grain/Sprouted Bread ☐
1 bunch or box Baby Spinach ☐ SAUCES & CONDIMENTS
2 bunches Kale (can sub spinach if you like) ☐ 1 jar Salsa ☐
1 bunch Romaine Lettuce ☐
R E F R I D G E R AT E D
R O OT V E G E TA B L E S 1 package Tofu, Extra-Firm ☐
5 Carrots ☐
☐ 2 litres Unsweetened Non-Dairy Milk ☐
4 Onions (2 red and 2 yellow) (soy, almond, cashew, etc.)
Radish, Parsnip or Kohlrabi
1 bunch Or other crunchy vegetables to pickle - get ☐ N OT E S
what you like and what’s in season
☐
1/2 lb. Yellow Potatoes ☐
☐
V E G E TA B L E S ☐
1 bunch Broccoli ☐ ☐
1 bunch Celery ☐ ☐
2 Cucumbers ☐ ☐
10 Mushrooms (brown or cremini) ☐
2 Bell Peppers (red or orange) ☐
FRESH HERBS & SPICES
1 large bunch Basil ☐
1 bunch Cilantro ☐
2 bulbs Garlic ☐
1 Ginger, Small ☐
1 bunch Mint ☐
1 bunch Parsley (flat or curly) ☐
15
W E E K 1 DAY-TO - DAY G U I D E
SUNDAY PREP FOR WEEK 1

1. Read over your week 1 menu, pantry and grocery lists and decide if you need to make any allergy, preference swaps or quantity
adjustments.
2. Make the pesto for Monday night Pesto Navy Bean Pasta (p.64).
3. Make Chickpea Salad. Assemble the Chickpea Salad Sammie (p.53) by lining two pieces of bread with lettuce or other greens before
spooning half of the recipe onto the bread. Pack one sandwich for Monday’s lunch and the other for Tuesday’s lunch.
4. Make Apple Pie Power Bites (p.73) for snacks on Monday and Wednesday. Keep 6 bites in the fridge for extra snacks as needed and
freeze the rest.
5. Make the croutons for the Green Split Pea Soup (p.47). The recipe serves 4, so portion out 3 servings for dinners on Wednesday,
Friday and Saturday. Freeze the remaining portion.
6. Make half a recipe of Black Bean Hummus (p.69).
7. Make pickled onions for Lentil Tacos (p.60) and pickled vegetables for Sweet and Spicy Banh Mi Bowls (p.55).
8. Batch prep whole grains. You will need a total of 3 cups of cooked whole grains this week. Choose any whole grains from the
Cooking Whole Grains (p.10) section. To help in selecting your preferred whole grains, refer to this week’s recipes. Pick a mix to
ensure variety all week. These will be consumed in breakfasts, lunches and dinners. It’s wise to freeze half the week’s worth of
whole grains once cooked to ensure freshness later in the week. Remember to thaw in the fridge overnight.
16
MONDAY TUESDAY
BREAKFAST Pumpkin Spice Smoothie (p.38) The Notorious LBG Bowl (p.41) (using grains prepped
on Sunday)
LUNCH 1 Chickpea Salad Sammie (p.53) (prepped on 1 Chickpea Salad Sammie (p.53) with sliced raw
Sunday) vegetables (prepped on Sunday)
DINNER Pesto Navy Bean Pasta (p.64) - Make half the recipe Lentil Tacos (p.60) with pickled onions– Make half the
as written and enjoy one portion for dinner. Set recipe as written and enjoy one portion for dinner. Set
aside the other portion for Thursday’s lunch aside the other portion for Wednesday’s lunch
SNACK 1 Apple Pie Power Bite (p.73) (prepped on Sunday) ½ cup edamame (prepped on Monday) and 1 orange
and 1 apple
TODAY’S PREP 1. Thaw ½ cup of frozen blueberries in the fridge Take the night off and enjoy it!
FOR TOMORROW overnight for Tuesday’s breakfast
2. Boil 1 cup of frozen, shelled edamame for 8
minutes in a small pot with enough water to cover.
Drain and divide into two small containers for
snacks on Tuesday and Thursday
17
WEDNESDAY THURSDAY
BREAKFAST Eat Your Greens Smoothie Bowl (p.42) Cinnamon Spice GAL Bowl (p.43)
LUNCH Leftover portion of Lentil Tacos (p.60) with Leftover Pesto Navy Bean Pasta (p.64)
pickled onions
DINNER Green Split Pea Soup (p.47) with Croutons– Sweet and Spicy Banh Mi Bowl (p.55) using
Make the entire recipe as written and enjoy marinated tofu (prepped on Wednesday) – Make
1 portion for dinner. Set aside 2 portions for half the recipe as written enjoying 1 portion for
dinner on Friday and Saturday and freeze the dinner now and the other for lunch tomorrow.
rest Serve for dinner with 1 cup steamed broccoli
SNACK 1 Apple Pie Power Bite (p.73) (prepped on ½ cup edamame (prepped on Monday) and 1
Sunday) and 1 apple orange
TODAY’S PREP 1. Marinate the tofu for the Sweet and Spicy 1. Wash and slice raw vegetables to enjoy with
FOR TOMORROW Banh Mi Bowl (p.55) for tomorrow night’s hummus for tomorrow’s snack (e.g. carrots,
dinner cucumber, bell pepper, broccoli etc.)
2. Wash and chop broccoli florets for dinner
tomorrow
18
FRIDAY SATURDAY
BREAKFAST Pumpkin Spice Smoothie (p.38) Whole Grain Pancakes (p.44) with Berry Sauce
– Make the entire recipe as written and enjoy 1
portion for breakfast and freeze the other three
portions.
LUNCH Leftover Sweet and Spicy Banh Mi Bowl (p.55) Kitchen Sink Salad and Grain Bowl (p.57)
DINNER Leftover Green Split Pea Soup (p.47) with Leftover Green Split Pea Soup (p.47) with
Croutons Croutons. Serve with ½ cup cooked grains
(prepped on Sunday)
SNACK ¼ cup Black Bean Hummus (p.69) (made on 1/3 cup of Chocolate Hummus (p.72) with 1 cup
Sunday) and sliced raw vegetables sliced fruit (e.g. bananas and apples)
TODAY’S PREP Make Chocolate Hummus (p.72) for Saturday Take the night off and enjoy it!
FOR TOMORROW and Sunday snacks
19
SUNDAY
BREAKFAST Tofu Breakfast Skillet (p.45) – make and enjoy ¼ of the recipe as written
LUNCH Kitchen Sink Salad and Grain Bowl (p.57) with Vegetable Juice (p.67)
DINNER Black Bean Butternut Tacos (p.61) – Make and eat ¼ of the recipe using ½ cup leftover Black Bean
Hummus (p.69) instead of canned black beans
SNACK 1/3 cup of leftover Chocolate Hummus (p.72) with 1 cup sliced fruit (e.g. bananas and apples)

1. Roast beets for this week’s meals: Preheat oven to 375 F. Wash beets, trim off the ends and cut into quarters. No need to peel. Line
a baking sheet with parchment paper. Place quartered beets on the lined pan and roast for 35-40 minutes until fork tender then
allow to cool completely.
2. Once the beets have cooled, reserve 1/3 of them in a sealed container in the fridge for smoothies on Monday and Friday. Use the
other 2/3 to make the Beet Hummus (p.70).
3. Prep portobello mushrooms for Monday’s lunch the Portobello Hummus and Lettuce Sammie (p.54): wash and slice and then cook
according to the recipe – make half as the recipe is written.
4. Make the Black Bean Brownies (p.75) for snacks all week.
5. Batch prep whole grains. You will need a total of 6 cups of cooked whole grains this week. Choose any whole grains from the
Cooking Whole Grains (p.10) section. To help in selecting your preferred whole grains, refer to this week’s recipes. Pick a mix to
ensure variety all week. These will be consumed in breakfasts, lunches and dinners. It’s wise to freeze half the week’s worth of
whole grains once cooked to ensure freshness later in the week. Remember to thaw in the fridge overnight.
6. Cook lentils for the The Notorious LBG (p.41) and Cinnamon Spice GAL (p.43) Bowls if you are using dried lentils instead of canned.
If you are using canned lentils, you can skip this step. You’ll need 1½ cups of cooked black or French lentils total for the week. Rinse
3/4 cup of dried lentils in a fine mesh sieve. Place in a medium pot and fill with enough water to cover the lentils by about 2 inches
and bring to a rapid boil. Reduce heat, cover and simmer for 15-20 minutes until tender (taste to check). Drain off any excess water,
then allow lentils to cool. Divide the cooked lentils into three, and place in three separate bags or containers for the freezer.
7. Make half of the Black Bean Soup (p.49) recipe as written and freeze it once cooled.
8. Slice and freeze 1½ bananas.
9. Celebrate! You just slayed meal prep for another week!
20
21
WEEK 2
MEAL PLAN WEEK 2

BREAKFAST Red Beet and Raspberry Eat Your Blues Smoothie The Notorious LBG Bowl The Notorious LBG Bowl
Smoothie
LUNCH Portobello Hummus and Beet Hummus Wrap Black Bean Soup with Leftover Red Lentil
Lettuce Sammie with Beet Avocado Toast Cauliflower Curry
Hummus & Sliced Raw with Naan Bread or Cooked Grains
Vegetables
DINNER Cauliflower Cashew Cream Leftover Cauliflower Red Lentil Cauliflower Curry Leftover Black Bean Soup
Pasta Cashew Cream Pasta with Avocado Toast
SNACKS Black Bean Brownie Black Bean Brownie ½ cup Beet Hummus with Apple and ¼ cup Mixed
Sliced Raw Vegetables Seeds and Nuts
CALORIES 1426 1303 1405 1559
FAT 33g 31g 22g 35g

BREAKFAST Red Beet and Raspberry Cinnamon Spice GAL Bowl Black Bean Butternut Tacos
Smoothie
LUNCH Portobello Hummus and Leftover Yellow Split Pea Leftover Earthy Mushroom
Lettuce Sammie with Beet Soup with Sprouted Whole and Green Pea Grain Bowl See the Day-To-
Hummus and Sliced Raw Grain Toast
Vegetables Day Guide for
DINNER Yellow Split Pea Soup with
Steamed Broccoli
Earthy Mushroom and Green Kitchen Sink Salad and
Pea Grain Bowl Grain Bowl
daily prep
instructions.
SNACKS Black Bean Brownie Edamame and Apple Black Bean Brownie and
Orange
CALORIES 1480 1615 1540
PROTEIN 95g 86g 62g
FAT 27g 15g 24g
FIBER 70g 74g 62g
EatPlantJoy
22

Baking Powder ☐ Dried Yellow Split Peas ☐ Chilli Powder ☐
Cocoa Powder ☐ Rolled Oats ☐ Cinnamon ☐
Dark Chocolate Chips or Cacoa Nibs ☐ Whole Grain Pasta ☐ Coriander ☐
(optional) Whole Grains Cumin ☐
Whole Grain Flour (wheat or spelt) ☐ (Your choice: approx. 3 cups dried. Enough ☐
Curry Powder
for 6 cups cooked)
CANNED GOODS Garlic Powder ☐
Brown Rice ☐
Black Beans ☐ Nutmeg ☐
Farro ☐
Chickpeas/Garbanzo Beans ☐ Smoked Paprika ☐
Oat Groats ☐
Chipotle Peppers in Adobo Sauce ☐ VINEGARS & OILS
Quinoa ☐
Lentils - French, du Puy or Black ☐ Apple Cider Vinegar (or red or white ☐
Wheat Berries ☐
Light Coconut Milk ☐ wine vinegar)
☐
SAUCES & CONDIMENTS Balsamic Vinegar ☐
Tomato Paste
Applesauce, Unsweetened ☐
Tomatoes, Diced ☐ OT H E R
Capers (optional) ☐
Vegetable Stock* ☐ Nutritional Yeast ☐
Hot Sauce/Sriracha Sauce (optional) ☐
Vanilla Protein Powder ☐
NUTS, SEEDS, B UT TERS Low Sodium Soy Sauce ☐
& DRIED FRUITS Maple Syrup ☐
Brown Flax Seed, Whole or Ground ☐ Salsa ☐
Dates, Pitted ☐
Raisins, Unsweetened (optional) ☐
Raw Almonds, Unsalted ☐
Raw Brazil Nuts, Unsalted ☐
Raw Cashews, Unsalted ☐
Raw Pistachios, Unsalted ☐
Raw Pumpkin Seeds, Unsalted ☐
23
FRUIT FRESH HERBS & SPICES
3 Apples ☐ 1 bulb Garlic ☐
2 Avocado ☐ 1 Ginger, Small ☐
1 bunch Banana ☐ 1 bunch Mint (optional) ☐
3 Lemons ☐ 1 bunch Thyme (could used dried) ☐
2 Limes ☐ FROZEN
1 Oranges ☐ 2 bags Blueberries ☐
1 Tomato (optional if out of season) ☐ 2 bags Butternut Squash Cubes ☐
LEAFY GREENS 1 bag Cauliflower ☐
1 bunch or box Baby Spinach ☐ 1 bag Corn ☐
2 large bunches Kale, Spinach or Chard ☐ 1 bag Edamame, Shelled ☐
1 bunch Romaine Lettuce (optional for sand- ☐ 1 bag Green Peas ☐
wiches. Could use spinach or other greens) 1 bag Raspberries ☐
1 package Sprouts (broccoli or other variety) ☐
BREADS
R O OT V E G E TA B L E S 1 package Corn Tortillas (2) ☐
6 Beets, Small ☐ 1 package Whole Grain Naan Bread (4 optional) ☐
4 Carrots ☐ 1 loaf Whole Grain/Sprouted Bread ☐
2 Onions (2 yellow) ☐ 1 package Whole Grain/Sprouted Wraps ☐
V E G E TA B L E S SAUCES & CONDIMENTS
1 Bell Pepper (colour of your choosing) ☐
1 jar Sauerkraut or Kimchi ☐
2 large heads Broccoli ☐
☐ R E F R I D G E R AT E D
2 heads Cauliflower
☐ 1 package Tofu, Extra-Firm ☐
2 stalks Celery
☐ 2 litres Unsweetened Non-Dairy Milk ☐
1 Cucumbers (soy, almond, cashew, etc.)
1 bunch Green Onions ☐
Mushrooms (button, cremini, shiitake or N OT E S
8 ☐
a mix) ☐
4 Portobello Mushrooms ☐ ☐
☐
☐
☐
☐
24
MONDAY TUESDAY
BREAKFAST Red Beet and Raspberry Smoothie (p.39) Eat Your Blues Smoothie (p.40)
(using beets roasted on Sunday)
LUNCH Portobello Hummus and Lettuce Sammie Beet Hummus Wrap (p.70) using ½ cup of the
(p.54) using half of the portobellos and a Beet Hummus (p.70) (prepped on Sunday)
½ cup of Beet Hummus (p.70) (prepped on
Sunday). Spread some beet hummus on the
sandwich bread and enjoy the rest as a dip
with sliced raw vegetables
DINNER Cauliflower Cashew Cream Pasta (p.65) – Leftover Cauliflower Cashew Cream Pasta (p.65)
Make half the recipe as written and enjoy one (made on Monday). If the pasta looks dry, heat
portion and save the other portion for dinner the dish up in a skillet on the stovetop with a bit
on Tuesday of water or vegetable stock in the pan to help
fresh it up
SNACK 1 Black Bean Brownie (p.75) (prepped on 1 Black Bean Brownie (p.75) prepped on Sunday
Sunday)
TODAY’S PREP Take the night off and enjoy it 1. Take the Black Bean Soup (p.49) out of the
FOR TOMORROW freezer and thaw in the fridge overnight for
Wednesday’s lunch and Thursday’s dinner
2. Take one portion of cooked lentils out of the
freezer for tomorrow’s breakfast (if you cooked
lentils from scratch rather than using canned)
and thaw in fridge overnight
25
WEDNESDAY THURSDAY
BREAKFAST The Notorious LBG Bowl (p.41) using either The Notorious LBG Bowl (p.41) using either
canned lentils or dry lentils that were (prepped canned lentils or dry lentils (prepped on Sunday)
on Sunday)
LUNCH 1 portion of Black Bean Soup (p.49) (prepped 1 portion of leftover Red Lentil Cauliflower Curry
on Sunday) with avocado toast (p.58). Serve with ½ cup of cooked whole grains
(prepped on Sunday) or with 1 piece of whole
wheat naan bread
DINNER Make ½ the recipe of the Red Lentil Cauliflower Leftover Black Bean Soup (p.49) with avocado
Curry (p.58) and enjoy one portion, saving the toast
other for lunch tomorrow. Serve with ½ cup of
cooked whole grains (prepped on Sunday) or
with 1 piece of whole wheat naan bread
SNACK ½ cup Beet Hummus (p.70) (prepped on 1 apple with ¼ cup raw mixed nuts and seeds
Sunday) with sliced raw vegetables (example: sunflower seeds, pumpkin seeds,
walnuts, almonds, brazil nuts, cashews etc.)
TODAY’S PREP Take one portion of cooked lentils out of the Take the night off and enjoy
FOR TOMORROW freezer for tomorrow’s breakfast (if you cooked
26
FRIDAY SATURDAY
BREAKFAST Red Beet and Raspberry Smoothie (p.39) using Cinnamon Spice GAL Bowl (p.43) using either
beets roasted on Sunday canned lentils or lentils (prepped on Sunday)
LUNCH Portobello Hummus and Lettuce Sammie Leftover Yellow Split Pea Soup (p.50). Serve with
(p.54) using half of the portobellos and a one slice of sprouted whole grain toast
½ cup of Beet Hummus (p.70) prepped on
Sunday. Spread some beet hummus on the
sandwich bread and enjoy the rest as a dip
with sliced raw vegetables
DINNER Yellow Split Pea Soup (p.50) – Make ½ the Make ½ the recipe as written of Earthy
recipe as written and enjoy one portion, Mushroom and Green Pea Grain Bowl (p.59).
reserving the other portion for lunch Enjoy one portion and save the other portion for
tomorrow. Serve with 1 cup steamed broccoli tomorrow’s lunch
SNACK 1 Black Bean Brownie (p.75) ½ cup cooked shelled edamame and 1 apple
TODAY’S PREP 1. Take one portion of cooked lentils out of the Take the night off and enjoy it
FOR TOMORROW freezer for tomorrow’s breakfast (if you cooked
2. Optional to steam ½ cup edamame for
tomorrow’s snack. Could be done tomorrow
instead
27
SUNDAY
BREAKFAST Black Bean Butternut Tacos (p.61) – Make and enjoy ¼ of the recipe as written
LUNCH Leftover Earthy Mushroom and Green Pea Grain Bowl (p.59)
DINNER Kitchen Sink Salad and Grain Bowl (p.57)
SNACK 1 Black Bean Brownie (p.75) and 1 orange

1. Batch prep whole grains. You will need a total of 8 1/4 cups of cooked whole grains this week. Choose any whole
grains from the Cooking Whole Grains (p.10) section. To help in selecting your preferred whole grains, refer to this
week’s recipes. Pick a mix to ensure variety all week. These will be consumed in breakfasts, lunches and dinners. It’s
wise to freeze half the week’s worth of whole grains once cooked to ensure freshness later in the week. Remember
to thaw in the fridge overnight.
Cook your lentils if not using canned. You’ll need a grand total of 2 ¼ cups of cooked lentils for the week:
1 ½ cups cooked lentils for breakfasts on Monday, Wednesday and Thursday, and 3/4 cups cooked lentils for tacos on
Monday and Tuesday. Separate out 3-½ cup portions and freeze in reusable bags or containers for breakfast bowls.
Store the rest in the fridge for tacos.
2. Make the chickpea salad recipe as written for the Chickpea Salad Sammie (p.53) for lunch on Monday and Thurs-
day.
3. Make the Pumpkin Soup (p.51) and freeze it.
4. Make the pickled onions for the Lentil Tacos (p.60) on Monday and Tuesday.
5. Make the Nut-Free Pumpkin Energy Bites (p.74) for snacks all week. Freeze half for another week.
6. Make the Plain Hummus (p.68) for snacks all week. Chop carrots, celery, bell pepper and cucumber to enjoy with
hummus. Optional: to save time, use store-bought hummus.
7. If you’re feeling motivated, you could also make the pesto for the Pesto Navy Bean Pasta (p.64) for dinner
Tuesday night. Otherwise, you could prep it Monday night.
8. Celebrate! You just rocked another week of meal prep!
28
29
WEEK 3
MEAL PLAN WEEK 3
BREAKFAST Cinnamon Spice GAL Bowl Pumpkin Spice Smoothie The Notorious LBG Bowl Cinnamon Spice GAL Bowl
LUNCH Chickpea Salad Sammie Leftover Lentil Tacos and Leftover Pesto Navy Bean Chickpea Salad Sammie
Pickled Onions Pasta
DINNER Lentil Tacos with Sunflower Pesto Navy Bean Pasta Pumpkin Soup with Toast and Mediterranean Grain Bowl
Seeds and Pickled Onions Steamed Broccoli with Smoked Tofu
SNACKS Nut-Free Pumpkin Energy Bite Plain Hummus and Sliced Plain Hummus and Sliced Nut-Free Pumpkin Energy Bite
and Apple Raw Vegetables Raw Vegetables and Orange
CALORIES 1734 1539 1487 1407
FAT 54g 46g 34g 40g

BREAKFAST Eat Your Blues Smoothie Whole Grain Pancakes with Tofu Breakfast Skillet
Berry Sauce
LUNCH Leftover Mediterranean Grain Leftover Green Split Pea Soup The Notorious LBG Bowl
Bowl with Smoked Tofu with croutons See the Day-To-
DINNER Green Split Pea Soup with Kitchen Sink Salad and Grain Kitchen Sink Salad and Grain Day Guide for
Croutons and Steamed Bowl Bowl
Broccoli daily prep
SNACKS Nut-Free Pumpkin Energy Bite Plain Hummus and Sliced Nut-Free Pumpkin Energy Bite
and Apple Raw Vegetables and Orange instructions.
CALORIES 1484 1407 1263
PROTEIN 91g 61g 59g
FAT 20g 13g 18g
FIBER 59g 61g 53g
30

Baking Powder ☐ Dried Green Split Peas ☐ Chilli Powder ☐
Cocoa Powder ☐ Rolled Oats ☐ Cinnamon ☐
Cornstarch or Arrowroot Powder ☐ Quick Oats ☐ Cloves ☐
Dark Chocolate Chips or Cacoa Nibs Whole Grain Pasta ☐ Cumin ☐
☐
(optional) Whole Grains Dill ☐
Vanilla Extract (optional) ☐ (Your choice: approx. 3 cups dried. Enough ☐
Oregano
☐ for 6 cups cooked)
Whole Grain Flour (wheat or spelt) Garlic Powder ☐
Brown Rice ☐
CANNED GOODS Nutmeg ☐
Farro ☐
Chickpeas/Garbanzo Beans ☐ Onion Powder ☐
Oat Groats ☐
Lentils - French, du Puy or Black ☐ Smoked Paprika ☐
Quinoa ☐
Light Coconut Milk ☐ Thyme ☐
Wheat Berries ☐
Tomato Paste ☐ Turmeric ☐
Pumpkin Puree, Unsweetened ☐ SAUCES & CONDIMENTS
☐
VINEGARS & OILS
Vegetable Stock* ☐ Applesauce, Unsweetened
Apple Cider Vinegar (or red or white ☐
Capers (optional) ☐
White Beans (cannellini, white kidney or ☐ wine vinegar)
navy beans) Dijon Mustard ☐ ☐
Balsamic Vinegar
NUTS, SEEDS, B UT TERS Hot Sauce/Sriracha Sauce ☐
OT H E R
& DRIED FRUITS Low Sodium Soy Sauce ☐ ☐
Nutritional Yeast
Maple Syrup ☐ ☐
Brown Flax Seed, Whole or Ground ☐ Vanilla Protein Powder
Dates, Pitted ☐
Hemp Hearts ☐
Raisins, Unsweetened (optional) ☐
Raw Pumpkin Seeds, Unsalted ☐
Raw Sunflower Seeds, Unsalted ☐
31
FRUIT FROZEN
1 Apples ☐ 2 bags Blueberries ☐
1 Avocado ☐ 1 bag Butternut Squash Cubes ☐
1 bunch Bananas ☐ 1 bag Broccoli ☐
6 Lemons ☐ 1 bag Cauliflower ☐
1 Limes ☐ 1 bag Mixed Berries ☐
3 Oranges ☐ BREADS
1 Sugar Pie Pumpkin (or pumpkin puree) ☐ 1 package Corn Tortillas (8) ☐
LEAFY GREENS 1 loaf Whole Grain/Sprouted Bread ☐
1 bunch or box Baby Spinach ☐
R E F R I D G E R AT E D
R O OT V E G E TA B L E S ☐
1 package Tofu, Extra-Firm
1 bunch Carrots ☐
1 package Tofu, Smoked ☐
6 Onions (3 red and 3 yellow) ☐
☐
1/2 lb. Yellow Potatoes ☐ 2 litres Unsweetened Non-Dairy Milk
(soy, almond, cashew, etc.)
V E G E TA B L E S
N OT E S
2 large heads Broccoli ☐
☐
1 bunch Celery ☐
☐
1 Cucumbers ☐
☐
10 Mushrooms (brown or cremini) ☐
☐
4 Bell Peppers (red, yellow or orange) ☐ ☐
FRESH HERBS & SPICES ☐
2 large bunches Basil ☐
2 bulbs Garlic ☐
1 bunch Mint ☐
1 bunch Parsley (flat or curly) ☐
32
MONDAY TUESDAY
BREAKFAST Cinnamon Spice GAL Bowl (p.43) using grains Pumpkin Spice Smoothie (p.38)
and lentils (prepped on Sunday)
LUNCH 1 Chickpea Salad Sammie (p.53) using the Leftover Lentil Tacos (p.60) and pickled onions
salad (prepped on Sunday)
DINNER Lentil Tacos (p.60) with sunflower seeds and Pesto Navy Bean Pasta (p.64) using pesto
pickled onions. Make ½ the recipe as written. prepped last night. Make ½ the recipe as written
Enjoy one portion and the other for lunch and enjoy one portion and the other for lunch
tomorrow tomorrow
SNACK 1 Nut-Free Pumpkin Energy Bite (p.74) 1/3 cup of Plain Hummus (p.68) (prepped on
prepped on Sunday and 1 apple Sunday) and sliced raw vegetables for dipping
TODAY’S PREP If not already done, prep the pesto for the 1. Take the Pumpkin Soup (p.51) out of the
FOR TOMORROW Pesto Navy Bean Pasta (p.64) for Tuesday’s freezer and thaw overnight in fridge
dinner
2. Take 1 portion (½ cup) lentils out of the freezer
(unless you’re using canned) and thaw overnight
in fridge
33
WEDNESDAY THURSDAY
BREAKFAST The Notorious LBG Bowl (p.41) using grains Cinnamon Spice GAL Bowl (p.43) using grains
and lentils (prepped on Sunday) and lentils prepped on Sunday
LUNCH Leftover Pesto Navy Bean Pasta (p.64) Chickpea Salad Sammie (p.53) (prepped on
Sunday)
DINNER Pumpkin Soup (p.51) prepped on Sunday. Mediterranean Grain Bowl (p.56) using your
Enjoy one portion with 1 piece of sprouted choice of grains (prepped on Sunday). Make ½
grain toast and 1 cup steamed broccoli the recipe as written, enjoy one portion and save
the other for lunch tomorrow. Serve with 100g
(approx. 3oz) of smoked tofu crumbled on top
SNACK 1/3 cup Plain Hummus (p.68) and sliced raw 1 Nut-Free Pumpkin Energy Bite (p.74) (prepped
vegetables for dipping on Sunday) and 1 orange
TODAY’S PREP 1. Take 1 portion (½ cup) lentils out of the Take the night off and enjoy it
FOR TOMORROW freezer (unless you’re using canned) and thaw
overnight in the fridge
2. You might want to prep the tahini dressing
for the Mediterranean Grain Bowl (p.56) ahead
to save time tomorrow night
34
FRIDAY SATURDAY
BREAKFAST Eat Your Blues Smoothie (p.40) Whole Grain Pancakes (p.44) with Berry Sauce.
Make the whole recipe and enjoy ¼ of it now.
Freeze the rest for future snacks or breakfasts
LUNCH Leftover Mediterranean Grain Bowl (p.56) and Leftover Green Split Pea Soup (p.47) with
100g (approx. 3oz) smoked tofu crumbled on Croutons
top
DINNER Green Split Pea Soup with Croutons (p.47). Kitchen Sink Salad and Grain Bowl (p.57)
Make ½ the recipe as written, enjoy one
portion and the other for lunch tomorrow.
Serve with 1 cup steamed broccoli
SNACK 1 Nut-Free Pumpkin Energy Bite (p.74) 1/3 cup Plain Hummus (p.68) and sliced raw
(prepped on Sunday) and 1 apple vegetables
TODAY’S PREP Take the night off and enjoy it Take the night off and enjoy it
FOR TOMORROW
35
SUNDAY
BREAKFAST Tofu Breakfast Skillet (p.45). Make ½ the recipe as written, enjoy one portion and freeze the other
portion for another time
LUNCH The Notorious LBG Bowl (p.41) using grains and lentils (prepped on Sunday)
DINNER Kitchen Sink Salad and Grain Bowl (p.57)
SNACK 1 Nut-Free Pumpkin Energy Bite (p.74) and 1 orange
36
B R E A K FA S T
37
PUMPKIN SPICE SMOOTHIE
Serves: 2
INGREDIENTS
• 2 cups unsweetened non-dairy milk
• 1 cup of canned pumpkin puree or
roasted butternut or other squash
• 1 Tbsp. flax seed
• 5 pitted dates
• ½ cup rolled oats
• 2 tsp. pumpkin spice (or 1 ½ tsp.
cinnamon and ½ tsp. nutmeg)
• 1 tsp. vanilla (optional)
• 1 tsp. maple syrup (optional)
• 2 Tbsp. vanilla plant-based protein
powder or ½ cup white beans
• Ice cubes (3 or 4)
NUTRITIONAL INFORMATION
Per serving (using unsweetened soy milk and vanilla
protein powder)
CALORIES 352
PROTEIN 24g
FAT 7g
FIBER 9g
INSTRUCTIONS
1. Combine all ingredients into a high speed blender and blend until combined.
2. Divide evenly into two glasses. Serve and enjoy!
EatPlantJoy
38
RED BEET & RASPBERRY SMOOTHIE
Serves: 1
INGREDIENTS
• 1 small red beet - boiled or roasted if
blender is not high speed, peeled and
diced if using high-speed blender
• ½ cup fresh or frozen raspberries
• 1 Tbsp. flaxseed
• 2 Tbsp. cocoa powder
• 1 cup unsweetened non-dairy milk
• ½ frozen banana
• 1 scoop vanilla plant-based protein
powder or 3 Tbsp. hemp hearts
• ¼ cup rolled oats
Per serving (using 1 scoop vanilla plant-
based protein powder)
CALORIES 447
PROTEIN 39g
FAT 12g
FIBER 18g
INSTRUCTIONS
1. Combine all ingredients into high speed blender and blend until smooth.
2. Add water ¼ cup at a time if too thick.
3. Enjoy!
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E AT Y O U R B LU E S S M O O T H I E
Serves: 1
INGREDIENTS
• ½ frozen banana
• ½ cup frozen blueberries
powder or 2 Tbsp. hemp hearts
• ½ cup frozen cauliflower
• ¼ cup rolled oats
Per serving (using unsweetened soy milk and
vanilla protein powder)
CALORIES 334
PROTEIN 30g
FAT 5g
FIBER 9g
INSTRUCTIONS
1. Combine all ingredients into high speed blender and blend until smooth.
2. Add water ¼ cup at a time if too thick.
3. Enjoy!
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T H E N O TO R I O U S L B G B O W L
Lentils, Blueberries, and Grains
Serves: 1
INGREDIENTS
• ¼ cup cooked oat groats*
• ¼ cup cooked farro*
• ¼ cup cooked wheat berries*
• ½ cup cooked french or black lentils
• 1-2 Tbsp. unsweetened non-dairy milk
• (soy, almond, cashew, etc.)
• 1 Tbsp. cocoa powder
• ½ Tbsp. maple syrup
• ½ cup blueberries (thawed if frozen)
• 1 Tbsp. walnut pieces
*or any whole grains of your choice
Per serving
CALORIES 425
PROTEIN 23g
FAT 6g
FIBER 21g
INSTRUCTIONS
1. Assemble oats, farro, wheat berries, lentils, cocoa powder, maple syrup and
non-dairy milk in a bowl. Warm in microwave for 20-30 seconds or on stove-
top until cocoa powder and milk make a nice paste/chocolate sauce.
2. Stir in blueberries and top with walnut pieces.
3. Enjoy!
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E AT Y O U R G R E E N S S M O O T H I E B O W L
Serves: 1
INGREDIENTS
• ½ cup water
• Handful of washed greens (kale, spinach,
chard, etc.)
powder or 300g soft tofu
• 2 pitted dates
FOR TOPPING
• 2 Tbsp. old fashioned oats
• 1 Tbsp. unsweetened shredded coconut
• ¼ cup fresh or frozen raspberries
Per serving (using soy milk and 1 scoop
vanilla plant-based protein powder)
CALORIES 366
PROTEIN 33g
FAT 9.8g
FIBER 10.4g
Per serving (using soy milk and soft tofu)
CALORIES 422
PROTEIN 30g INSTRUCTIONS
FAT 18.7g
FIBER 13g 1. Combine all ingredients (except topping ingredients) in a high speed blender
and blend for 45 seconds on high.
2. Add toppings.
3. Enjoy!
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CINNAMON SPICE GAL BOWL
Grains, Apples, and Lentils
Serves: 1
INGREDIENTS
• ¼ cup cooked farro*
• ¼ cup cooked wheat berries*
• ¼ cup cooked oat groats*
• ½ cup cooked French or black lentils
• 1 cup unsweetened apple sauce
• ½ tsp. cinnamon
• ¼ tsp. nutmeg
• 1 Tbsp. raisins
• 1 Tbsp. walnuts
*or any whole grains of your choice
Per serving
CALORIES 479
PROTEIN 21g
FAT 5.7g
FIBER 19.5g
INSTRUCTIONS
1. Assemble farro, wheat berries, oat groats, apple sauce, lentils, cinnamon and
nutmeg in a pot over low heat and stir until combined and heated through (or
heat in a bowl in the microwave for 30-40 seconds).
2. Top with raisins and walnuts and enjoy!
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W H O L E G R A I N PA N C A K E S
with Berry Sauce
Serves 4 (Makes 8 pancakes and 2 cups berry sauce. 1 serving = 2 pancakes + ¼ cup sauce)
INGREDIENTS
• 2 Tbsp. ground flax seed
• ¼ cup water
• 1 ½ cups spelt or whole wheat flour
• ¾ cups quick oats
• 2 ¼ tsp. baking powder
• 1 Tbsp. chia seeds
• ¼ tsp. salt
• 1 ½ cups unsweetened non-dairy milk
• 2 Tbsp. maple syrup or honey
• 2 Tbsp. lemon juice, divided
• 2 cups fresh or frozen blueberries or other
berry of choice
• More maple syrup for serving INSTRUCTIONS
1. Make your flax egg by combining the ground flax seed with ¼ cup water in a
small bowl and let sit for 10 minutes.
Per serving (2 pancakes, ½ cup berry 2. In a large bowl, combine flour, oats, baking powder, chia seeds and salt.
sauce and 2 Tbsp. maple syrup)
3. In a medium bowl, combine non-dairy milk, 1 Tbsp. maple syrup (or honey if
CALORIES 465 using), 1 Tbsp. lemon juice, and the flax egg.
PROTEIN 12g 4. Add wet to dry ingredients and stir to combine.
FAT 6g 5. Heat a non-stick skillet over medium-high heat (splash a few drops of water
FIBER 11g on skillet to check the temperature – if it sizzles then heat is adequate). For
each pancake, scoop ½ cup of batter onto the skillet (using non-stick spray if
needed), and cook for 2-3 minutes before flipping to cook the other side for
2-3 minutes.
6. While pancakes cook, warm the berries in a small pot with ¼ cup of water and
1 Tbsp. lemon juice and 1 Tbsp. maple syrup over medium heat. Mash the ber-
ries with a fork or potato masher as they warm, to make a chunky berry sauce.
7. Serve pancakes warm with berry sauce and maple syrup.
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TO F U B R E A K FA S T S K I L L E T
Serves: 4
INGREDIENTS
• 1 300g bag of frozen butternut squash
• 1 300g bag of frozen broccoli
• ½-3/4 cup water
• 1 350g package of extra firm tofu
• 1-2 tsp. cornstarch or arrowroot powder
• 1 red or orange bell pepper
• 2 Tbsp. soy sauce
• 1 tsp. garlic powder, divided
• ¼ tsp. salt
• 1/8 tsp. ground pepper
• ½ tsp. cumin
• ½ tsp. smoked paprika
• ½ tsp. ground turmeric
• 1 cup cooked grains (such as farro, wheat INSTRUCTIONS
berries, quinoa, or oat groats etc.)
1. Cut tofu into ½ inch cubes. Put tofu cubes in a medium bowl and drizzle with
OPTIONAL TOPPINGS the soy sauce. Set aside.
• Salsa or hot sauce/sriracha 2. Heat ¼ cup water in a non-stick skillet over medium-high heat. Add butternut
• Fresh parsley or cilantro squash and broccoli and let simmer until water evaporates, vegetables have
• Salt and pepper to taste thawed and softened. Add in the bell pepper. Continue to stir until they are
• 1 lime, sectioned for squeezing juice browned, adding 1 Tbsp. of water at a time to prevent sticking.
3. Once browned, add ½ tsp. of the garlic powder, the salt, pepper, cumin,
smoked paprika and turmeric and stir.
Per serving (using wheat berries) 4. Stir in the cooked grain of choice until heated through.
CALORIES 251 5. Empty vegetable/grain mix into a serving bowl and place a lid on top to keep
warm.
PROTEIN 19g
FAT 6g 6. Drain the tofu from the soy sauce. Sprinkle remaining ½ tsp. of garlic powder
FIBER 12g and the cornstarch or arrowroot powder if using on tofu. Stir to combine.
7. Spray the skillet with non-stick spray and turn heat down to medium. Add the
seasoned tofu cubes to the warm skillet and do not disturb them for at least
3 minutes. Check one cube to see if it is browning, and if so, turn all the cubes
over to brown on another side for 2-3 minutes.
8. Once tofu is done, add to vegetable/grain mix and stir to combine.
9. Serve with salsa, a squeeze of lime, fresh cilantro or parsley chopped or
sriracha and enjoy!
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LU N C H & D I N N E R
46
GREEN SPLIT PEA SOUP
with Croutons
Serves: 4
INGREDIENTS
FOR THE CROUTONS
• 5 slices whole grain bread
• 2 tsp. low sodium soy sauce
• 2 tsp. balsamic vinegar
• 1 Tbsp. nutritional yeast
• 1 tsp. garlic powder
• 1 tsp. onion powder
• ½ tsp. smoked paprika (optional)
• ½ tsp. dried oregano (optional)
FOR THE SOUP

• 1 onion, diced
• 2 carrots, diced
• 2 stalks celery, diced INSTRUCTIONS
• 2 cloves garlic, minced
• 2 Tbsp. low sodium soy sauce Bring the soup to a simmer on the stovetop or set your Instant Pot to seal and begin
to make the croutons.
• 1 Tbsp. water
• 1 tsp. oregano See next page for stovetop and Instant Pot cooking instructions
• 1 tsp. thyme
• 1 lb. dry split green peas (rinsed) MAKE THE CROUTONS:
• 6 cups vegetable stock 1. Preheat oven to 350°F. Line a baking sheet with silicone mat or parchment
• ½ pound yellow potatoes washed and paper.
diced
2. In a medium bowl, whisk soy sauce, vinegar and water together and set aside.
3. In a large bowl, whisk together nutritional yeast, onion powder, garlic powder,
NUTRITIONAL INFORMATION onion powder and smoked paprika (if using).
Per serving (with ¼ of the croutons)
4. Tear (or cut) the bread into small crouton-sized pieces.
CALORIES 423
PROTEIN 30g 5. Place the torn bread in the bowl with the liquids and stir, then massage the
bread until it has absorbed the liquid.
FAT 1g
FIBER 29g 6. Toss the wet bread pieces into the large bowl with the dry spices until coated.
7. Place the bread onto the lined baking sheet and spread out into a single layer.
Bake for 8-10 minutes shaking the pan once after about 5 minutes to turn the
pieces over.
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GREEN SPLIT PEA SOUP
Stovetop & Instant Pot Methods
STOVETOP METHOD:
1. In a large pot, sauté onion, carrots and celery in ¼ cup water adding more water as needed to prevent
sticking. Stir often and cook until vegetables are softening – about 5 min.
2. Add garlic and soy sauce and sauté for another 1 min.
3. Add oregano and thyme then stir. Add split peas, vegetable stock and potatoes then bring to a boil.
4. Reduce heat to simmer, put lid on pot, and let simmer for 1 hour or until peas are tender.
INSTANT POT METHOD:

1. Use the sauté function on the Instant Pot to sauté onion, carrots and celery in ¼ cup water adding more
water as needed to prevent sticking. Stir often and cook until vegetables are softening – about 5 min.
2. Add garlic and soy sauce and sauté for another 1 min. Then turn off the sauté function.
3. Add oregano and thyme then stir. Add split peas, vegetable stock and potatoes. Place lid on Instant Pot
to lock and ensure valve is in the “sealed” position. Use Manual function to cook on High pressure for 15
minutes, allowing a natural pressure release once done.
Serve soup hot with warm croutons on top and enjoy!
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BLACK BEAN SOUP
with Avocado Toast
Serves: 4
INGREDIENTS
FOR SOUP
• 1 large onion
• 2 tsp. cumin
• 1 tsp. cinnamon
• 4 garlic cloves, pressed
• 1 can of chipotle peppers in adobo sauce
– you’ll only use one of the peppers
and some of the sauce here (sub 2 tsp.
smoked paprika or 1 tsp. of chipotle pow-
der or chilli powder if you can’t find cans
of chipotles – usually in the taco section
of the grocery store)
• 2 Tbsp. of the adobo sauce from the can,
or the substitutions as listed above INSTRUCTIONS
• 3 cups of vegetable stock
• 2 15oz cans of black beans drained and 1. Sauté onion in ¼ cup of water or vegetable stock in a large soup pot over me-
rinsed dium heat until soft (about 5 min), adding more water as needed to prevent
• ½ 28oz can of diced tomatoes sticking.
• 1 large bunch of spinach 2. Add cumin, cinnamon, garlic and chipotle chilli with the 2 Tbsp. of adobo
• 2 Tbsp. lime juice sauce (or other spice for substitution if desired) stirring constantly for 1 minute
to avoid burning garlic.
FOR AVOCADO TOAST
• 4 slices whole grain bread (I like Ezekiel or 3. Add vegetable stock and beans and tomatoes and stir well bringing to a boil
Silver Hills Mack’s Flax or Little Big Bread) then reducing heat to simmer for 5-8 minutes.
• 1 ripe avocado 4. While soup is simmering, toast the bread and spread each slice with ¼ of the
avocado.
NUTRITIONAL INFORMATION 5. Turn off heat, stir in spinach until wilted, then add lime juice just before
Per serving (with one piece of Ezekiel serving.
toast and ¼ avocado)
6. Serve warm with the avocado toast and enjoy!
CALORIES 407
PROTEIN 19g
FAT 9g
FIBER 20g
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Y E L LO W S P L I T P E A S O U P
with Squash and Corn
Serves: 4
INGREDIENTS
• 1 yellow onion, diced
• 2 stalks celery, diced
• 1 ½ cups frozen butternut squash cubes
or fresh peeled and cubed kabocha
squash or sweet potato
• 6 cups vegetable broth
• 1 lb. dried yellow split peas
• 2 ½ cups frozen corn kernels
• 1 tsp. salt
• 1 tsp. smoked paprika (optional)
NUTRITIONAL INFORMATION INSTRUCTIONS

Per serving
STOVETOP METHOD:
CALORIES 498
1. In a large pot, sauté onion and celery in ¼ cup water adding more water as
PROTEIN 33g needed to prevent sticking. Stir often and cook until vegetables are softening –
FAT 2.4g about 5 min.
FIBER 32g
2. Add garlic and sauté for another 1 min. Add corn and stir a few times.
3. Add smoked paprika and stir. Add split peas, broth, and squash (or sweet
potato if using) and bring to a boil.
4. Reduce heat to simmer, put lid on pot, and let simmer for 1 hour or until peas
are tender.
INSTANT POT METHOD:
1. In the Instant Pot, use the sauté function to sauté onion and celery in ¼ cup
water adding more water as needed to prevent sticking. Stir often and cook
until vegetables are softening – about 5 min.
2. Add garlic and sauté for another 1 min. Add corn and stir a few times. Turn off
the sauté function.
3. Add smoked paprika and stir. Add dried split peas, vegetable stock, and squash
(or sweet potato if using). Place lid on the Instant Pot and put valve to seal.
Use Manual function to cook on High for 15 minutes. Allow a natural pressure
release.
Serve soup hot and enjoy!
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PUMPKIN SOUP
Serves: 4
INGREDIENTS
• 1 sugar pie pumpkin (approx. 4lbs) or
to save time, substitute 3 cans of pureed
pumpkin (unsweetened)
• ¼ cup unsweetened non-dairy milk
(soy, almond, cashew, etc.) – OMIT if
using canned pumpkin
• 1 onion, diced
• ½ tsp. salt
• 1 tsp. cinnamon
• ½ tsp. nutmeg
• 1/8 tsp. cloves
• Fresh ground black pepper
• 4 cups vegetable stock INSTRUCTIONS
• ½ cup canned coconut milk
• 2 Tbsp. maple syrup WHOLE ROASTED PUMPKIN METHOD
• ½ cup raw pumpkin seeds, unsalted 1. Preheat oven to 425°F. Line a baking sheet with a silicone mat or parchment
paper.
2. Slice the pumpkin into quarters – carefully! Scoop out the seeds for compost
(or roast them if you like).
Per serving (including 2 Tbsp. toasted 3. Brush the quarters with the ¼ cup of non-dairy milk, 1 Tbsp. at a time.
pumpkin seeds per serving)
4. Place quartered pumpkin cut sides down onto baking sheet and bake for 45
CALORIES 247 minutes or longer – until fork tender. Set aside to cool.
PROTEIN 6g
FAT 12g 5. In a large pot, sauté the onion, in ¼ cup water until soft. Add more water 1
Tbsp. at a time to prevent sticking.
FIBER 5g
6. Add garlic and sauté for one more minute, stirring often.
7. Add salt, cinnamon, nutmeg, cloves and black pepper and stir.
8. Add vegetable stock and bring to a boil.
9. While waiting for vegetable stock to boil, peel the skin off the cooked pumpkin
and discard skin.
10. Add the pumpkin flesh to the soup pot. Use stirring spoon to break it up a bit.
11. Once boiling, turn heat down to a simmer for 15 minutes.
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PUMPKIN SOUP
Continued
1. While simmering, toast the pumpkin seeds in a dry skillet over medium-high heat until browning and
fragrant, stirring often to prevent burning – best to watch over them as they can burn quickly if left alone.
2. Once soup is done, turn off heat and stir in maple syrup and coconut milk. If soup is too lumpy you can
blend it with a hand-held immersion blender if you like.
CANNED PUMPKIN METHOD

Start at step 5 above, and proceed through step 8. Add canned pumpkin for step 9 and 10, then proceed
through the rest or the recipe as written.
Serve warm topped with toasted pumpkin seeds and enjoy!
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CHICKPEA SALAD SAMMIE
Serves: 2
INGREDIENTS
• 4 slices whole grain bread (I use Ezekiel or
any of the Silver Hills breads)
• Handful of salad greens (Romaine adds a
nice crunch but spinach and mixed greens
work too)
• 1 15oz can of chickpeas rinsed and
drained
• 4 Tbsp. hummus or mustard for spreading
(optional)
• ¼ cup unsalted sunflower seeds
• 1 stalk celery diced small
• 1 1/2 Tbsp. tahini or other nut butter
• 1 tsp. dijon mustard
• 1 Tbsp. maple syrup INSTRUCTIONS
• 3 Tbsp. capers
• 2 Tbsp. fresh lemon juice 1. Place drained chickpeas into a bowl and mash with a fork until a few are
• Salt and black pepper to taste mushy and some are still whole.
• Any fresh herbs you have on hand, 2. Add remaining ingredients and stir until combined, mashing a bit more if
(parsley, dill, cilantro or basil) or 1 Tbsp. necessary.
dried dill
3. Toast bread if you wish. Spread it with hummus or dijon mustard (optional).
NUTRITIONAL INFORMATION 4. Place greens and chickpea salad on bread and assemble your sandwich. Enjoy!
Per serving (using Silver Hills Little Big bread,
homemade hummus)
CALORIES 561
PROTEIN 24g
FAT 20g
FIBER 18g
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P O R TO B E L LO H U M M U S A N D L E T T U C E S A M M I E
Serves: 4
INGREDIENTS
• 8 slices whole grain (I like Ezekiel/Food
for Life or Silver Hills – first ingredient
should be sprouted whole wheat)
• 4 large leaves romaine lettuce
• 4 large or 6 small portobello mushrooms
washed and sliced in ½ inch thick slices
• 4 Tbsp. homemade or store-bought
hummus (optional plant-based
mayonnaise)
• 1 Tbsp. smoked paprika
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. maple syrup
• 4 Tbsp. low sodium soy sauce
• 1 large tomato, sliced (optional if not in
season) INSTRUCTIONS
1. Preheat oven to 375°F. Line a baking sheet with silicone mat or parchment
paper. Place sliced portobellos in a large bowl.
2. In a small bowl, mix soy sauce, maple syrup, smoked paprika and vinegar and
NUTRITIONAL INFORMATION stir to combine.
Per sandwich (using hummus and
Ezekiel bread) 3. Pour soy sauce mix over portobellos and toss to combine.
4. Bake portobellos for 12-15 minutes or until edges just start to brown.
CALORIES 227
PROTEIN 13g 5. Spread 1 Tbsp. of hummus (or plant-based mayo) on each of 4 slices of toasted
FAT 3g whole grain bread.
FIBER 9g 6. Assemble sandwiches with mushrooms, lettuce and tomatoes (optional).
Serve and enjoy!
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SWEET AND SPICY BANH MI BOWL
Serves: 4
INGREDIENTS
FOR THE PICKLED VEGETABLES
• 2 cups firm vegetables: carrots, kohlrabi,
cabbage, cucumber, grated or very thinly
sliced/julienned
• 1 cup white vinegar (white wine or rice
vinegar would also work)
• 1 tsp. sugar
• ½ tsp. salt
FOR THE BANH MI BOWL
• 2 cups cooked brown rice or other whole
grain of choice (e.g. farro, wheat berries,
quinoa)
• 1 package of extra-firm or pressed tofu, INSTRUCTIONS
drained, patted dry and sliced into 2 inch
cubes 1. Make the pickled vegetables by mixing the vinegar, sugar and salt in a large jar
• 2 Tbsp. low sodium soy sauce with a lid or large Tupperware container. Add the sliced vegetables to the liquid
• Juice of 1 lime and shake it up. Let sit for at least 30-45 minutes.
• ½ tsp. minced fresh ginger or 1 tsp. dry 2. Cook the rice according to package if not already prepped.
ginger
• 1 garlic clove minced 3. Prepare the tofu marinade: In a large baking dish, mix the soy sauce, lime juice,
• 1 Tbsp. maple syrup garlic, ginger, and maple syrup. Add the cubed tofu and toss to combine. Set
• 1 Tbsp. nutritional yeast aside to marinate at least 30 minutes.
• 1 Tbsp. cornstarch or arrowroot powder 4. Cook the tofu: Drain the tofu marinade but reserve some for later. Toss the
• 2 carrots thinly sliced drained tofu in a bowl with the nutritional yeast and cornstarch/arrowroot
• 1 cucumber diced powder. In a non-stick or cast iron skillet over medium-high heat, cook the
• 2 handfuls baby spinach washed and tofu undisturbed for at least 3-5 minutes per side.
chopped
5. Assemble your bowl with ½ cup rice per bowl, and ¼ of the cooked tofu,
chopped raw vegetables and pickled vegetables. Top with fresh herbs, radishes,
OPTIONAL GARNISHES/TOPPINGS sesame seeds and hot sauce to your liking. Enjoy!
• 5-10 radishes, thinly sliced
• ½ cup fresh mint chopped
• ½ cup cilantro chopped NUTRITIONAL INFORMATION
• Black sesame seeds for garnish Per serving (with 1 tsp. black sesame seeds, ¼ cup
• Sriracha or other hot sauce chopped herbs and 1 tsp. sriracha)
CALORIES 346
PROTEIN 17g
FAT 8g
FIBER 8g EatPlantJoy
55
MEDITERRANEAN GRAIN BOWL
with Tahini Dressing
Serves: 4
INGREDIENTS
• 4 cups cooked wheat berries (2 cups dry)
• 1 cucumber diced
• 1 red or orange bell pepper diced
• 1 red onion finely diced
• ½ cup fresh mint finely chopped
• ½ cup fresh parsley finely chopped
FOR THE TAHINI DRESSING

• 1 Tbsp. tahini
• 5 Tbsp. apple cider or red wine vinegar
• 2 Tbsp. dijon mustard
• ¼ tsp. salt
INSTRUCTIONS
1. Cook wheat berries either on stovetop or Instant Pot:
Per serving (about 1 ¼ cups of salad) STOVETOP METHOD:
Bring 6 cups of water to a boil. Rinse wheat berries in a mesh sieve and add to
CALORIES 400 boiling water. Reduce heat to simmer, uncovered for 45-60 minutes or until tender.
PROTEIN 14g Drain before eating.
FAT 3g
FIBER 16g INSTANT POT METHOD:
Combine rinsed wheat berries and 6 cups of water in the pot, close the lid and seal
the valve. Set manual to 35 minutes. When done, do a quick release to let out the
steam before opening the lid and then drain the wheat berries.
2. While wheat berries are cooking, make the tahini dressing by whisking all
ingredients for the dressing together in a small bowl until smooth and without
lumps.
3. Once wheat berries are cooked and drained, rinse them under cold water.
4. Assemble the wheat berries, cucumber, bell pepper, onion and herbs in a large
bowl and then add the dressing, toss to combine.
5. Serve and enjoy!
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K I TC H E N S I N K S A L A D A N D G R A I N B O W L
Serves: 1
A kitchen sink salad and grain bowl is a great way to use up left over grains, beans, and vegetables at the end of the week. Anything
goes. Top it all off with an easy dressing for flavour. Other toppings for flavour could include kalamata olives, nuts or seeds.
INGREDIENTS
ROUGH GUIDE FOR INGREDIENTS
• 1 cup cooked grains, any kind (e.g. farro,
wheat berries, quinoa, steel cut oats, etc.)
• ½ cup cooked beans, lentils, or tofu
• 1 cup approx. chopped vegetables (cu-
cumber, carrot, peas, corn, greens, etc.)
DRESSING IDEA – SOY GINGER

(1 serving)
• 2 Tbsp. rice or other vinegar
• 4 Tbsp. water
• ½ Tbsp. grated ginger
• ½ clove minced garlic
DRESSING IDEA – LEMON TAHINI

(8 servings)
• ¼ cup tahini
• 1 clove garlic, minced
• 2 Tbsp. water
• 2 Tbsp. lemon juice
• 2 tsp. dijon mustard
• 1 tsp. maple syrup

Varies depending on ingredients and dressing of choice
1. Make your dressing of choice. Whisk all ingredients in a bowl until combined.
2. Store any unused portions in a container in the fridge for up to one week.
3. Assemble your kitchen sink salad ingredients into a bowl and top with your
dressing of choice.
4. Add optional toppings such as nuts, seeds, or olives.
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R E D L E N T I L C A U L I F LO W E R C U R R Y
Serves: 4
INGREDIENTS
• 1 Tbsp. fresh ginger peeled and minced
(or 2 tsp. dry ginger)
• 1 Tbsp. curry powder (mild if serving to
children)
• 1 tsp. cumin
• ½ tsp. coriander
• ½ tsp. salt
• 1 can (28oz ) diced tomatoes (if not salt-
free, then scale back on added salt)
• 1 cup dried red lentils
• 1 small head of cauliflower chopped into
small florets INSTRUCTIONS
• 2 cups vegetable stock
• ½ cup light coconut milk 1. If not already done, cook rice (if using) as per package instructions.
• 2 large handfuls of washed spinach, 2. Make the curry:
roughly chopped (about 3 cups)
STOVETOP METHOD: In a large soup pot, sauté onion in ¼ cup water,
FOR SERVING adding more as you go to prevent sticking, about 3 minutes. Add garlic and
• 2 cups cooked (1 cup uncooked) brown ginger and sauté for one minute more. Add curry powder, cumin, coriander,
basmati or brown jasmine rice or 4 pieces salt and stir. Pour in the diced tomatoes. Add lentils, cauliflower, vegetable
whole grain naan bread stock and bring to a boil. Reduce heat to a simmer. Cook for 20 minutes uncov-
ered until lentils and cauliflower are tender. Then turn off heat, stir in coconut
milk, spinach and stir until spinach is wilted. Serve over rice.
NUTRITIONAL INFORMATION INSTANT POT METHOD: Use sauté function on the Instant Pot to cook on-
Per serving (¼ of curry and ½ cup ions in ¼ cup of water until soft, then add garlic and spices up to and including
cooked rice) salt. Sauté for one more minute. Then add remaining ingredients up to and
including vegetable stock. Place lid on, seal the vent and set to Manual (high)
CALORIES 468 for 15 minutes. When it beeps, let it sit (natural pressure release) for another
10 minutes. Then release the vent to let all the steam out. Once done, remove
PROTEIN 21g lid and add coconut milk and spinach. Stir until spinach is wilted. Serve over
FAT 4g cooked rice. Enjoy!
FIBER 21g
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EARTHY MUSHROOM AND GREEN PEA GRAIN BOWL
Serves: 4
INGREDIENTS
• 3 green onions, chopped
• 8oz mushrooms, chopped (use any
kind – cremini, white, button, shiitake,
portobello)
• 4 cups cooked farro or any other whole
grain of your choosing
• 2 cups frozen peas
• 1 clove garlic, minced
• ½ cup vegetable stock
• 2 sprigs fresh thyme or 1 tsp. dried thyme
• ¼ cup mint leaves, chopped (optional)
• Vegan parmesan cheese (optional)
INSTRUCTIONS
FOR THE VEGAN PARMESAN (OPTIONAL) 1. If not already done, cook the farro:
• ½ cup raw, unsalted cashews or almonds
• 2 Tbsp. nutritional yeast STOVETOP METHOD: Add 1 ½ cups rinsed farro to a large pot with lid. Add
• ½ tsp. salt 3 cups water. Boil then reduce heat to simmer. Cook until tender, about 30-40
minutes. Drain water before serving. To speed up farro cook time, soak in 3
• 1 tsp. garlic powder cups of water overnight in the fridge then drain, rinse and add 3 cups of water
and cook for a total of 10 minutes.
INSTANT METHOD: Add 1 ½ cups rinsed farro to the pot along with 3 cups
NUTRITIONAL INFORMATION water. Cook on high pressure for 25 minutes then allow a 20 minute natural
Per serving (with 1 Tbsp. vegan parmesan) pressure release before removing lid and draining excess water.
2. Sauté green onions and mushrooms in ¼ cup water or vegetable stock stirring
CALORIES 463 and adding more liquid to prevent sticking as needed. Cook until soft. Add
PROTEIN 24g frozen peas and cook, stirring often until peas are bright green and cooked
FAT 4g through. Add garlic and stir for 1 minute.
FIBER 18g 3. Add the cooked drained farro, vegetable stock, thyme and stir until heated
through.
4. To make vegan parmesan: blend all ingredients in a food processor until a
powdery consistency is achieved.
5. Garnish with mint and 1-2 Tbsp. of vegan parmesan if desired.
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L E N T I L TACO S
with Sunflower Seeds, Pickled Onions and Avocado
Serves: 4
INGREDIENTS
FOR TACO FILLING
• 1 can green or brown lentils,
drained and rinsed
• 10 button or cremini mushrooms, sliced
(about 1 ½ cups)
• 2 cloves garlic, sliced or smashed
• 2 tsp. dried oregano
• 2 tsp. chilli powder
• 1 tsp. smoked paprika
• 1 cup raw sunflower seeds, unsalted
• 2 Tbsp. tomato paste
• ½ cup- 3/4 cup or more water
or vegetable stock
• ½ tsp. salt INSTRUCTIONS
FOR PICKLED ONIONS 1. Make pickled onions first. Add sliced onions, lemon juice, salt and sugar to
• 2 medium red onions, very thinly sliced a large glass container (like a mason jar) with a lid and shake. Let sit out on
• Juice of 3 lemons counter for at least 30 minutes. Will store well in fridge for 1 week.
• 1 tsp. sugar or maple syrup
• 1 ½ tsp. salt 2. Heat a non-stick skillet over medium heat. Add ¼ cup water or vegetable stock
to pan once hot. Add onion and sauté until soft, about 5 minutes, adding more
stock/water as needed to prevent sticking.
FOR SERVING
• 8 corn tortillas (I used Food For Life brand – 3. Once onion is soft, add mushrooms. Sauté until soft, about 2-3 minutes,
or make your own see recipe in meal plan) adding more water as needed to prevent sticking.
• 1 ripe avocado
• Tomato salsa (optional) 4. Add garlic, oregano, chilli powder and smoked paprika. Stir for 1 minute then
add drained lentils and tomato paste and stir for 1 minute before adding ¼ cup
vegetable stock or water and stir until combined and heated through, about 2
minutes.
NUTRITIONAL INFORMATION 5. Add sunflower seeds and stir to combine, then remove from heat and let sit in
Per serving (2 tacos with ¼ avocado, pan to stay warm.
romaine lettuce & pickled onions)
CALORIES 507 6. Warm tortillas in a dry non-stick pan or microwave. Add taco lentil mixture
PROTEIN 18.6g divided evenly between 8 tortillas and top with sliced avocado, lettuce and
pickled onions. Add salsa (optional) as desired and enjoy.
FAT 25g
FIBER 17g
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B L AC K B E A N B U T T E R N U T TACO S
Serves: 4
INGREDIENTS
• 8 corn tortillas
• 8 leaves of romaine lettuce, washed or
2 large handfuls of other salad greens,
washed
• 2 cans black beans, drained and rinsed
• 1/2 of a whole roasted butternut squash
or 1 bag (400g) frozen cubed butternut
squash or 2 cups cubed sweet potato (½
inch cubes)
• 2 tsp. chilli powder
• 1 tsp. cumin
• 1 tsp. salt
• 1 cup salsa
• 1 ripe avocado (optional), sliced INSTRUCTIONS
• 2 limes, quartered 1. If using leftover roasted butternut squash, scoop it into a non-stick skillet
over medium heat and cook until browned, adding 1 Tbsp. water at a time as
needed to prevent sticking. If using frozen cubed squash or sweet potatoes,
NUTRITIONAL INFORMATION put them in a pot and add enough water to cover then bring to a boil and cook
Per serving (2 tacos with ¼ avocado) until soft (about 10-15 minutes), then drain and mash, then add to skillet as
above.
CALORIES 437
2. Add drained black beans, chilli powder, cumin, salt and garlic powder to skillet
PROTEIN 16.8g with the squash/sweet potato, and stir until combined.
FAT 10g
FIBER 18g 3. Add the salsa to the skillet, stir until combined and heated through.
4. Place 1 large leaf of romaine lettuce or other greens on each tortilla.
5. Divide squash and black bean mixture between tortillas and serve with
avocado and squeeze of lime juice on each.
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BEET HUMMUS WRAP
Serves: 1
INGREDIENTS
• 1 sprouted whole grain wrap
• ½ cup beet hummus
• ¼ cup extra firm tofu (smoked or flavored
if you like)
• ¼ cup sauerkraut or kimchi
• Greens or sprouts of your choice
• Sriracha or hot sauce (optional, for
seasoning)
Per serving
CALORIES 348
PROTEIN 19g
FAT 11g
FIBER 11g
INSTRUCTIONS
1. Spread the hummus on the wrap.
2. Add tofu, sauerkraut, greens, and sriracha(optional).
3. Roll it up and enjoy!
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BLACK BEAN HUMMUS WRAP
Serves: 1
INGREDIENTS
• 1 sprouted whole grain wrap
• ½ cup black bean hummus
• ¼ cup extra firm tofu (smoked or flavored
if you like)
• ¼ cup sauerkraut or kimchi
• Greens or sprouts of your choice
• Sriracha or hot sauce (optional, for
seasoning)
Per serving
CALORIES 462
PROTEIN 25g
FAT 18g
FIBER 16g
INSTRUCTIONS
1. Spread the hummus on the wrap.
2. Add tofu, sauerkraut, greens, and sriracha(optional).
3. Roll it up and enjoy!
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P E S TO N AV Y B E A N PA S TA
Serves: 4
INGREDIENTS
FOR THE PESTO
• 4 garlic cloves, minced
• 1 cup fresh basil, packed tight
• 1 cup spinach leaves
• 2 Tbsp. hemp hearts
• 1/3 cup walnuts (or sunflower seeds for a
nut-free option)
• ¼ cup nutritional yeast
• 3 Tbsp. lemon juice, fresh squeezed
• 1 cup canned white beans (navy or white
kidney or cannellini), drained and rinsed
• 2 Tbsp. water or more to achieve desired
consistency
• ½ tsp. salt INSTRUCTIONS
• Freshly ground black pepper
1. Boil water for pasta. Cook pasta according to package directions.
FOR THE PASTA 2. Make the pesto: Place garlic, basil, spinach, hemp hearts, walnuts, nutritional
• 300g dry whole grain pasta yeast and lemon juice in a food processor or high speed blender and blend
• 1 cup cooked white beans, drained and until well chopped/becoming a paste. Add beans, water, salt and pepper and
rinsed (navy beans, white kidney beans, continue to blend until a smooth paste forms. It’s okay if it’s a bit chunky but
cannellini beans or even chickpeas would if you prefer it runnier, add more water or even some non-dairy milk until you
work) get the consistency you like.
• 1 lemon, zested and squeezed for juice 3. Once pasta is done, reserve ½ cup of the water and drain the rest. Return it to
the hot pot, add the pesto and the rinsed navy beans.
NUTRITIONAL INFORMATION 4. Add some of the reserved pasta water if it’s still a bit thick or sticking in
Per serving clumps. Stir to combine.
CALORIES 521 5. To serve, sprinkle with lemon zest and add a squeeze of lemon juice, salt and
PROTEIN 27g pepper to taste. Serve and enjoy!
FAT 11g
FIBER 20g
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C A U L I F LO W E R C A S H E W C R E A M PA S TA
with Kale Ribbons
Serves: 4
INGREDIENTS
FOR CASHEW CREAM SAUCE
• ¾ cup raw unsalted cashews soaked in
very hot water for 15 minutes
• 1 ¼ cup unsweetened non-dairy milk
• 1 head of cauliflower
• 1 Tbsp. nutritional yeast
• ½ tsp. salt
• Juice of one lemon – zest it first and save
the zest for the pasta!
• Pepper
FOR PASTA
• 1 head of cauliflower cut into bite-sized INSTRUCTIONS
florets 1. Boil enough water in a large pot for the pasta (6 cups or so).
• 1 bunch black/lacinato kale -leaves cut in
half down the stem and then widthwise 2. While water is coming to a boil, make the cashew cream sauce by combining
into ribbons all cashew cream sauce ingredients in a food processor or blender to desired
• 400g whole grain pasta consistency and set aside.
• Zest of a whole lemon 3. Add dry pasta to boiling water and time to cook as per package directions.
• 2 Tbsp. capers (optional)
4. When there is 3 minutes left on the time for pasta, add the kale ribbons and
chopped cauliflower to the boiling water.
NUTRITIONAL INFORMATION 5. Drain the pasta (reserve about 1 cup of pasta water for later), cauliflower and
Per serving (using soy milk in the sauce) kale in a fine mesh sieve or colander with small holes to save those little pieces
of vegetables.
CALORIES 443
PROTEIN 19g 6. Toss pasta, vegetables and cashew cream sauce in the warm pot adding pasta
FAT 8g water as needed to thin the sauce to your liking.
FIBER 16g 7. Add capers and lemon zest.
8. Serve and enjoy!
RECIPE NOTES:
• To make it nut-free, sub sunflower seeds for cashews.
• If you want a richer flavour and have more time you can try roasting the
cauliflower in the oven at 400°F for 25-30 minutes.
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65
S N AC K S
66
V E G E TA B L E J U I C E
Serves: 2
INGREDIENTS
• 2 cups kale, spinach, chard, or other dark
greens
• 1 celery stalk
• 1 red, orange, or yellow bell pepper
• 1 clove garlic
• 1 tomato
• 1 Tbsp. lemon juice
• 1 apple, cored
• 1 cup ice cubes
• 1 cup water
• ¼ tsp. turmeric
• Ground black pepper
Per serving
CALORIES 88
PROTEIN 2g
FAT 0.5g
FIBER 4g
INSTRUCTIONS
1. Put all ingredients into a high-speed blender and blend until combined.
2. Divide into 2 glasses and enjoy.
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67
PLAIN HUMMUS
Serves: 8 servings (1/3 of cup per serving)
INGREDIENTS
• 2 15oz can chickpeas rinsed and drained
• 2 Tbsp. tahini or other nut butter
• 2 tsp. low sodium soy sauce
• 1 lemon, juiced
• 2 tsp. cumin
• ¼ cup water or vegetable broth
Per serving (1/3 cup)
CALORIES 134
PROTEIN 5g
FAT 3g
FIBER 4g
INSTRUCTIONS
1. Add all ingredients to a high speed blender or food processor and blend until
combined.
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68
BLACK BEAN HUMMUS
Serves: 7 (¼ cup per serving)
INGREDIENTS
• 1 15oz can black beans
• 1 clove garlic minced
• ¼ cup tahini
• 2 Tbsp. lime juice
• ½ tsp. cumin
• ½ tsp. coriander
• ½ tsp. salt
• ½ tsp. smoked paprika (optional)
Per serving
CALORIES 101
PROTEIN 5g
FAT 4.7g
FIBER 4g
INSTRUCTIONS
1. Whisk tahini, lime juice and garlic in a small bowl.
2. Add spices and stir until combined.
3. Add beans and tahini mixture to a blender or food processor and blend.
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69
BEET HUMMUS
Serves: 5 servings of ½ cup each
INGREDIENTS
• 3 large or 4 small beets, boiled or roasted,
quartered
• ¼ tsp. salt
• 1 tsp. cumin
• 2 Tbsp. balsamic vinegar
Per serving (½ cup)
CALORIES 105
PROTEIN 4.4g
FAT 2.6g
FIBER 4g
INSTRUCTIONS
1. Combine all ingredients in a high speed blender or food processor and blend
until combined.
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70
EDAMAME HUMMUS
Serves: 6 servings (½ cup per serving)
INGREDIENTS
• 1 ½ cups soy beans or edamame
• 1 ½ cups green peas
• 4 Tbsp. lemon, juiced
• ½ tsp. salt
Per serving (½ cup)
CALORIES 128
PROTEIN 7g
FAT 6g
FIBER 4g
INSTRUCTIONS
1. Steam green peas and soy beans or edamame for 8 minutes.
combined.
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C H O C O L AT E H U M M U S
Serves: 6 servings (1/3 cup per serving)
INGREDIENTS
• ¼ cup cocoa powder, unsweetened
• ¼ cup unsweetened non-dairy milk
Per serving (1/3 cup)
CALORIES 137
PROTEIN 5g
FAT 4g
FIBER 4g
INSTRUCTIONS
combined.
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72
APPLE PIE POWER BITES
Serves: Makes 18 Balls/Bites
INGREDIENTS
• 2 apples, grated on a box grater
(no need to peel)
• 1 cup raw unsalted walnuts
• 1/3 cup pitted dates
(softened in hot water for 5 minutes if
dates are hard and dry)
• 1 ½ cups rolled oats
(old fashioned oats, not quick oats)
• 1 tsp. cinnamon
• ¼ tsp. nutmeg
• ¼ tsp. ground ginger
• ¼ tsp. allspice
INSTRUCTIONS
Per serving (1 ball/bite) 1. Pulse walnuts in a food processor or blender until coarsely chopped.
CALORIES 95 2. Add remaining ingredients and pulse until you have a sticky dough.
PROTEIN 2g
FAT 4g 3. Empty dough out onto a clean surface and roll into a long log.
FIBER 2g 4. Slice log into 18 equal slices which you can leave as is or
roll into balls if you wish.
5. Refrigerate up to one week or freeze up to 3 months.
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73
NUT-FREE PUMPKIN ENERGY BITES
Serves: 20 – makes 20 bites
INGREDIENTS
• 2 cups pitted dates, soaked in hot water
for 10 minutes to soften if dry and hard
• 2/3 cup pureed canned pumpkin
(unsweetened)
• 2 cups rolled oats, divided (old fashioned,
not quick oats)
• ½ cup pumpkin seeds, divided
(or sunflower seeds, hemp hearts or other
seeds)
• ¼ cup chocolate chips (optional)
• ½ tsp. cinnamon
• ¼ tsp. nutmeg
• ¼ tsp. cloves INSTRUCTIONS
NUTRITIONAL INFORMATION 1. Drain dates if they were soaking in water. Add dates, pumpkin, 1 ½ cup oats, ¼
Per serving (1 bite/ball) cup pumpkin seeds, cinnamon, nutmeg and cloves to a food processor.
2. Blend in the food processor until a smooth paste forms. If too dry and not
CALORIES 112 processing, add 1 Tbsp. water or non-dairy milk at a time to help it along.
PROTEIN 2.4g
FAT 3.1g 3. Add the remaining ½ cup oats, ¼ cup pumpkin seeds and the chocolate chips
(if using). Pulse just 5 to 10 more times to mix.
FIBER 3g
4. Empty the batter onto a smooth clean surface and roll into a log.
5. Cut the log into 20 even-sized bits and roll into little balls.
6. Refrigerate to firm up if needed before serving. Enjoy!
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74
BLACK BEAN BROWNIES
Serves: 9 (makes 9 brownies if using an 8”x 8” pan)
INGREDIENTS
• 6 pitted dates
• ¼ cup boiling water
• ½ cup whole wheat or spelt flour
• 1 tsp. baking powder
• ½ tsp. salt
• 1 15oz can black beans drained and
rinsed
• 2 very ripe bananas peeled and chopped
• ¼ cup tahini or nut butter of choice
• 4 tbsp. cocoa powder
• ¼ cup dark chocolate chips or cacao nibs
(optional)

Per serving (1 brownie) 1. Preheat oven to 350°F. Line an 8”x 8” baking pan with parchment paper
CALORIES 178 2. Add boiling water to dates and set aside to soften.
PROTEIN 6g
3. Combine flour and baking powder in a large bowl.
FAT 7g
FIBER 6.6g 4. In a food processor, combine beans, bananas, dates with their liquid, cocoa
powder, bananas and tahini (or nut butter if using) and pulse until a batter
forms. If too dry, add 1 Tbsp. water or non-dairy milk at a time to moisten.
5. Scoop batter into flour mixture in the bowl and stir to combine. Add chocolate
chips/cacao nibs if using and stir.
6. Scoop into the parchment-lined pan and bake in oven for 25-30 minutes until
a butter knife inserted in the center comes out clean.
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75

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Photography by Jenny Kamo | White Wave Studios

Introduction Lunches & Dinners

I am so excited to share EatPlantJoy with YMCA members across Canada.

As a medical doctor, I see patients in my practice suffering from cancer

Beyond preventing disease, adopting a healthy diet as part of our every

When creating EatPlantJoy, I wanted to take into account the unique

Dr. Sarah Lucas, MD

DISCOVER THE BENEFITS OF

WHY A WHOLE FOOD

ONE SIZE DOESN’T FIT ALL

SHOPPING AND INGREDIENT LISTS

PORTION SIZES AND CALORIES

A NOTE ON VITAMINS AND SUPPLEMENTS

TAKING CARE OF YOURSELF

GLUTEN AND GRAINS

INGREDIENTS AND PREFERENCE SWAPS

WHOLE GRAIN COOKING TIPS

STOVE TOP COOKING

ELECTRIC PRESSURE COOKING

1 CUP DRY GRAIN WATER COOKING TIME

MONDAY TUESDAY WEDNESDAY THURSDAY

FRIDAY SATURDAY SUNDAY

BAKING PA S TA , G R A I N S & L E G U M E S SPICES

SUNDAY PREP FOR WEEK 1

SUNDAY PREP FOR WEEK 2

MONDAY TUESDAY WEDNESDAY THURSDAY

FRIDAY SATURDAY SUNDAY

BAKING PA S TA , G R A I N S & L E G U M E S SPICES

DINNER Kitchen Sink Salad and Grain Bowl (p.57)

SNACK 1 Black Bean Brownie (p.75) and 1 orange

SUNDAY PREP FOR WEEK 3

FRIDAY SATURDAY SUNDAY

BAKING PA S TA , G R A I N S & L E G U M E S SPICES

DINNER Kitchen Sink Salad and Grain Bowl (p.57)

SNACK 1 Nut-Free Pumpkin Energy Bite (p.74) and 1 orange

*or any whole grains of your choice

Per serving (using soy milk and soft tofu)

2. Add toppings.

*or any whole grains of your choice

FOR THE SOUP

INSTANT POT METHOD:

Serve soup hot with warm croutons on top and enjoy!

NUTRITIONAL INFORMATION INSTRUCTIONS

CANNED PUMPKIN METHOD

Serve warm topped with toasted pumpkin seeds and enjoy!

FOR THE TAHINI DRESSING

DRESSING IDEA – SOY GINGER

DRESSING IDEA – LEMON TAHINI

NUTRITIONAL INFORMATION INSTRUCTIONS

5. Refrigerate up to one week or freeze up to 3 months.

NUTRITIONAL INFORMATION INSTRUCTIONS

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