A LIST OF PLANT-BASED MEALS (SO, SO MANY OPTIONS….)
Choose Any of These 27 Meals (It Doesn't Matter if it's Breakfast, Lunch, or Dinner....It Really Doesn't, I Swear)
-Daily harvest smoothie: 1 serving plus 1/4 cup of cashews and 1 tbs of chia or hemp seeds
-Veggie Stir Fry 1: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (fresh asparagus and shaved brussels sprouts), ¼ cup of cashews, 1/4 cup of blueberries, and 1 tbs of chia seeds.
-Veggie Stir Fry 2: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (cooked onions, bell peppers), ¼ cup of cashews, creole seasoning, and 1 tbs of hemp seeds.
-Veggie Stir Fry 3: Bed of spinach, 1 cup of black beans, 1 cup of vegetables (frozen diced root vegetables, bell peppers), ¼ cup of cashews, Trader Joe's coffee rub seasoning, and 1 tbs of chia seeds.
-Veggie Stir Fry 4: Bed of spinach, 1 cup of garbanzo beans, 1 cup of vegetables (green beans, shaved brussels sprouts), ¼ cup of cashews, 1 banana, and 1 tbs of hemp seeds.
-Tacos: El Milagro corn tortillas, avocado, vegetarian refried beans, chopped bell peppers and spinach tossed in lime juice, Frontera Jalapeno and Cilantro salsa
-Instant Pot Lentil Chili
-Any vegan soup with a broth base and lots of veggies
-Any vegan recipe from Cookie and Kate
-Any vegan recipe from the back of your "End of Dieting" book by Dr. Fuhrman
-Any stir fry recipe with wild rice (no more than 25% of the plate though...it will spike your blood sugar levels)
-Fruit Smoothie: Instead of the protein powder, add 2 tbs of hemp or chia seeds and 1/2 cup of oats for good fat, fiber, and protein. Any amount of fruit sugar beyond 15-20 grams, may lead to weight gain (and a banana and mangoes have 18 grams of sugar in each serving alone. Possible combinations: Banana, mango, strawberry, blueberry, kiwi
-Granny's Berry Berry Oatmeal: Blueberries, red raspberries, and strawberries stirred in, topped with all-natural granola and honey. Modifications: Substitute the milk with almond milk. Add pecans instead of granola. Add a type of seeds (hemp, chia, etc.) too.
-Banana Oat Pancakes: Fresh diced bananas in an oat batter, perfectly griddled and topped with more fresh bananas. Modifications: If you must have your pancakes, a banana, oat, and almond milk batter will be your best bet hands down. Top with pecans to add healthy fat and protein and limit the syrup (1 teaspoon as a generous treat to a meal that already has plenty of sugar from the bananas).
-Breakfast Tacos: Mushrooms, jalapenos, and onions stuffed in three corn tortilla accented with green salsa and cilantro. Garnished with refried beans, lettuce, tomatoes, and sour cream. Modifications: No cheese or sour cream. Substitute the mushrooms with Peppers, Spinach, Tomato, Onions, Broccoli, or Scallions. Add a side of seeds (hemp, chia, pumpkin, sunflower, etc.) and avocado or nuts.
-Steel Cut Oats: Steel-cut oatmeal with almond milk and add blueberries, strawberries, or bananas as well as pecans and a type of seeds (hemp, chia, etc.).
-More breakfast tacos: Jalapeno peppers, avocado, onions, mushrooms, potatoes, and tortillas
-Mexican Veggie Skillet: Onions, green peppers, frozen root veggies, and diced tomatoes, 1/2 cup of black beans, 1 tbsp hemp seeds, 3 tbsp of salsa, 1/4 avocado
-Stir Fry or Riced Cauliflower and veggies: Be mindful of the oil (a fat dense option that we should minimize). Smear the pan with grapeseed oil to remove excess calories and fat. Check out local Asian restaurant menus for different combinations of veggie stir fry. Toast almonds on the pan for additional texture and taste.
-Cajun stir fry: Sauteed mushrooms, peppers, onions, chia seeds, black beans, creole seasoning, salsa
-Tacos with beans cauliflower peppers. El Milagro corn tortillas (only made of lime, corn, and water)
-Salad with mint, cucumbers, and chickpeas: Trying tossing with almonds and cashews for additional protein, fiber, and good fats. Squeeze lime to add flavor. Add black or pinto beans for additional protein and fiber.
-Buffalo cauliflower: I looooooove buffalo sauce on everything.....and it's half butter, half hot sauce: No bien! Choose Frank's Red Hot Buffalo Sauce-the best healthy alternative!!!
-Lemon garlic sauce chicken, veggies, and pasta: 1/4 chicken (2-4 oz), 1/2 veggies, 1/4 Banza Chickpea Penne Pasta (or substitute with boiled and drained cauliflower rice).
-Bean chili: 1 diced medium yellow onion, 2 minced garlic cloves, 2 tbs tomato paste, 1 tsp salt, 1 tsp pepper, 1 cup dry green lentils, 1 (8 oz) can tomato sauce, 1 (14.5 oz) can petite diced tomatoes, 1 (4 oz) can diced green chiles or hot Rotel, 2 tsp chili powder, 2 tsp cumin, 1 tsp oregano, 2 red peppers, 3 tbs of Worcestershire, 1 can of drained kidney beans, and 1 can of drained pinto beans.
-Tuscan white bean soup: 2 cans white (or cannellini) beans, 1 tbsp extra virgin olive oil, 1 large onion, sliced, 1 (28 oz) can chopped tomatoes, undrained, 1 tsp thyme, 1 tsp salt, 1 tsp white or black pepper, 1 cup white wine, 1 tsp minced garlic, 3 cups diced red potatoes, 1 cup diced zucchini without skin, 1 tbsp balsamic vinegar, 1 tsp Italian seasoning
-Spaghetti squash with a garden vegetable pasta sauce
-Edamame hummus plate: Edamame hummus, raw mushrooms, bell peppers, carrots, celery, grape tomatoes
-Grilled or Roasted Veggie Salad: Baby spinach, grilled peppers and onions, eggplant, snap peas, squeezed lemon and lime
*******Want to add something else, to this list? Please email me with your suggestion!!!!
Instead of Snacks, Eat a Regular Meal (Because You're Hungry) or Eat This Smaller Version of a Meal
-Kale, black bean, red pepper flakes, and avocado bowl
-Spanish spinach with chickpeas
-Hummus and tabouli salad
-Chickpea salad
-Mixed olives, almonds, and minced garlic tossed in a little tahini sauce
-Roasted chickpeas and carrots with lemon and tahini sauce and crushed almonds
-Cashews with sliced apples
-Pistachios with a banana
-Kale chips with jalapeno hummus and lemon
-Hummus with chia seeds and sliced bell peppers
If You're Eating on the Road
Chipotle
-Tacos: Corn tortillas, avocado, black beans, romaine lettuce, pico de gallo
-Bowl: Black beans, pinto beans, fajita veggies, fresh tomato salsa, tomatillo green-chili salsa, guacamole
Roti
-Bowl: Hummus, tomato and cucumber, fresh vegetables, red cabbage slaw, sumac onions
-Bowl: Tomato and cucumber, red cabbage slaw, sumac onions, tahini
Lyfe Kitchen
-Edamame hummus with seasonal vegetables
-Roasted curry cauliflower with brussels sprout petals, roasted grapes, capers
Protein Bar
-HI-5 Smoothie: Coconut milk, kale, spinach, cilantro, and pineapple blended with crushed ice
-Market Smoothie: Coconut milk, kale, romaine, spinach, celery, apple, ginger, cucumber, parsley, lemon, and lime
-Sweet Greens Smoothie: Coconut milk, pineapple, apple, spinach, romaine, kale, celery, ginger, cucumber, parsley, lemon, lime
Pret a Manger
-Moroccan lentil soup: A bold soup packed with hearty lentils and chunky vegetables, with a handful of spices and a dash of balsamic vinegar to create an authentic Moroccan
-Black bean soup
-Mediterranean Mezze Salad: A colorful salad loaded with falafel, butternut squash, harissa chickpeas, beet hummus, dukkah, pomegranate seeds, and fresh mint
-Veggie Fiesta Salad: Black beans, charred corn, jicama & zucchini slaw, cubed pepper jack, avocado, pickled red onions, cilantro & lime over a bed of romaine and spinach
Freshii
-Superfood Soup: Vegetable broth, quinoa, kale, broccoli, cabbage, carrots, celery, red onions
-Salad/Bowl: Spinach, kale, almonds, strawberries, cherry tomatoes, cabbage, mushrooms, roasted peppers, sesame seeds, beet slaw
Left Coast Food and Juice
-Jimmy Ching: Napa cabbage, romaine hearts, snow peas, crunchy quinoa, cashews, green onion, mint, sesame seeds, chinese mustard vinaigrette
-Robust Rosa: Kale, spinach, roasted broccoli, red onion, roasted tomato, toasted hemp seeds, avocado caesar dressing
True Food Kitchen
-Charred Cauliflower: Harissa tahini, Medjool date, dill, mint, pistachio
-Seasonal Ingredient Salad: Brussels sprout, butternut squash, cauliflower, white bean, pomegranate, toasted mulberry, horseradish vinaigrette
-Ancient Grains Bowl: Miso-glazed sweet potato, turmeric, charred onion, snow pea, grilled portobello, avocado, hemp seed
Sweet Green
-Spicy Sabzi: Organic baby spinach, shredded kale, spicy broccoli, raw beets, organic carrots, bean sprouts, spicy quinoa, basil, Sweet Green hot sauce, carrot chili vinaigrette (ask for no roasted sesame tofu)
-Bowl (build your own): Organic mesclun, bean sprouts, spicy broccoli, hot chickpeas, toasted almonds, local apples, lime-cilantro jalapeño vinaigrette
-Bowl (build your own): Organic arugula, basil, shredded cabbage, raw beets, toasted almonds, spicy sunflower seeds, carrot chili vinaigrette
Caffe Baci
- Grain Salad: Organic kale & spinach, citrus-marinated northern beans, tri-colored quinoa, pickled red onion, toasted sunflower seeds, citrus vinaigrette on the side
- Grilled Vegetable Salad: Native, grilled seasonal vegetables, balsamic vinaigrette
- Tomato Salad: Fresh vine tomatoes, cucumbers, red onions, fresh basil, red wine vinaigrette, Italian spice blend