RECIPES:
Blueberry Baked Oats (Breakfast Days 1-4 )
1.5 cups rolled oats
1 cup soy milk
1 tbsp baking powder
2 tbsp avocado oil
1/2 cup sugar
1 tsp cinnamon
1 cup frozen blueberries
Blend oats into a flour, combine all ingredients in an 8×8 pan, and bake at 350F for 45 minutes. Let cool, and enjoy!
Cashew Butter
1 cup cashews
2 tbsp avocado oil
Roast cashews for 10 minutes at 350F
Transfer cashews to food processor and blend cashews until creamy consistency is achieved. Optionally, add 1-2 tbsp of oil. Store at room temp for up to 5 days.
Sweet Potato & Couscous Salad (Lunch Days 1-4)
1 bag fresh spinach
1 cup couscous
3 gala apples
2 sweet potatoes
Dressing
1/4 cup olive oil
2 tbsp apple cider vinegar
1 tsp dijon mustard
Optionally add 1 tbsp maple syrup or honey
Cook couscous according to package instructions
Peel and chop sweet potatoes and bake at 400F for 40 min
Rinse and chop apples
Combine all ingredients with dressing and enjoy!
Garlic & Pea Pasta (Dinner Days 1-4)
1/2 package spaghetti noodles
1 garlic bulb
2 tbsp cashews
2 cups water
2 tbsp nutritional yeast
1 tbsp olive oil
1 package frozen peas
Salt & pepper to taste
Cook noodles according to package instructions
Peel and chop garlic
Sauté for about 5 min before adding nutritional yeast
In a blender, add cashews and water, blend until smooth
Then, add garlic and nutritional yeast to blender before adding the sauce back into the pan
Cook the frozen peas in the sauce for 8 minutes
Add the noodles to the sauce and peas and mix well. Enjoy!
Snack (Days 1-4)
1 gala apple & cashew butter
Tofu Scramble (Breakfast Days 5-7)
1 package extra firm tofu
1 yellow onion
1 red bell pepper
1 handful spinach
1/2 tsp turmeric
1 tsp garlic powder
1 tsp paprika
Salt & pepper to taste (Feel free to add 1 tbsp nutritional yeast for a cheesy flavor!)
Sauté the onion until translucent
Add the diced red bell pepper and cook for 5 more minutes before adding all of the spices
Add crumbled tofu and mix well
Add spinach and cover for 5 minutes
Turn heat off, mix well, and enjoy!
White Bean & Sweet Potato Soup (Lunch Days 5-7)
1 yellow onion
1 yellow bell pepper
2 sweet potatoes (peeled and chopped)
1 can great northern beans (navy beans or cannellini beans are fine, too!)
3 cups vegetable broth
1 tsp thyme
1 tsp rosemary
Salt & pepper
Sauté the onion until translucent
Add the diced yellow bell pepper and cook for 5 more minutes before adding the spices
Add peeled and cubed sweet potatoes and vegetable broth
Bring to a boil for 15 minutes (or until sweet potato is fork tender)
Turn the heat down to a simmer, add the beans, and cook for an additional 5 minutes
Turn the heat off and add a handful of spinach before stirring and serving!
Teriyaki Tofu With Noodles (Dinner Days 5-7)
1 package extra firm tofu
1 tbsp olive oil
1 orange bell pepper
1 package frozen broccoli
4 tbsp soy sauce
1/2 package spaghetti noodles
Cook noodles according to package instructions
Cube tofu and pan fry in 1 tbsp olive oil for about 10 minutes
Add orange bell pepper and cook for 5 more minutes
Add in the cooked broccoli and the soy sauce
Once noodles are done, add to the tofu and veggies, serve, and enjoy!
Snack (Days 5-7)
Banana & raw cashews