Plant-Based Diet Cookbook for Beginners: Quick & Easy Recipes for a Healthy, Plant-Based Lifestyle | With Recipe Pictures

Table of contents :
Introduction
Why Plant-Based Diet?
The Miracle of “Real” Food
6 Reasons Processed Vegetarian Foods Are Bad for You:
What to Eat and What to Avoid on a Plant-Based Diet
Whole Foods vs Supplementation
7 common reasons our diet is unhealthy:
7 reasons people decide to supplement their diet:
4 WEEK MEAL PLAN
Week 1 – Shopping List
Day 1
Breakfast – Strawberry Chia Parfait
Lunch – Maple Waffle
Dinner – Avocado Toast with Chickpeas
Day 2
Breakfast – Breakfast Potatoes
Lunch – Balsamic Avocado
Dinner – Green Onion Soup
Day 3
Breakfast – Mexican Hot Chocolate
Lunch – Lime Garlic Roasted Asparagus
Dinner – Mashed Potatoes
Day 4
Breakfast – Date Truffles
Lunch – Vanilla Waffle
Dinner – Eggplant Stacks
Day 5
Breakfast – Blueberry Banana Smoothie
Lunch – Avocado Toast
Dinner – Potato Soup
Day 6
Breakfast – Granola
Lunch – Strawberry Waffles
Dinner – Teriyaki Eggplant
Day 7
Breakfast – Chocolate Cherry Smoothie
Lunch – Carrot Fritters
Dinner – Scalloped Potatoes
Week 2 – Shopping List
Day 8
Breakfast – Cinnamon Oranges
Lunch – Chocolate Chip Waffles
Dinner – Mushroom and Green Onion Stir-Fry
Day 9
Breakfast – Matcha and Coconut Shake
Lunch –Fried Avocados
Dinner – Chickpeas and Asparagus Salad
Day 10
Breakfast – Compote with lime and Green Tea
Lunch – Cheesy Roasted Asparagus
Dinner – Sauteed Carrot and Green Onions
Day 11
Breakfast – Vanilla Date Smoothie
Lunch – Cinnamon Waffle
Dinner – Chickpeas and Rice
Day 12
Breakfast – Orange Parfait
Lunch – Tomato and Avocado Sandwich
Dinner – Baked Potato
Day 13
Breakfast – Chocolate Breakfast Shake
Lunch – BBQ Chickpea Toast
Dinner – Potatoes and Mushrooms
Day 14
Breakfast – Latte
Lunch – Green Onion Pancakes
Dinner – Lime Garlic Asparagus
Week 3 – Shopping List
Day 1
Breakfast – Lime Ginger tea
Lunch – Chipotle Roasted Chickpeas
Dinner – Seasoned Brown Rice
Day 2
Breakfast – Chia Seed Pancake
Lunch – Blueberry Waffles
Dinner – Black Bean and Zucchini Burger
Day 3
Breakfast – Coffee Smoothie
Lunch – Strawberry and Spinach Salad
Dinner – Avocado and Cucumber Soup
Day 4
Breakfast – Corn Fritters
Lunch – BlackBerry Parfait
Dinner – Black Bean and Corn Salad
Day 5
Breakfast – Spinach and Banana Smoothie
Lunch – Green Onion Waffle
Dinner – Cilantro Lime Rice
Day 6
Breakfast – Avocado Pesto Toast
Lunch – Chickpea Sandwich
Dinner – Spinach Casserole
Day 7
Breakfast – Cinnamon Apple Skillet
Lunch – Chickpea Salad
Dinner – Black Beans and Rice
Week 4 – Shopping List
Day 1
Breakfast – Coffee Breakfast Shake
Lunch – Whole Wheat Chocolate Waffle
Dinner – Cauliflower Steak
Day 2
Breakfast – Strawberry Blender Pancakes
Lunch – Creamy Roasted Avocado
Dinner – Lime Pasta
Day 3
Breakfast – Chocolate and Almond Butter Smoothie
Lunch – Peanut Butter Sandwich with Apple
Dinner – Rice and Corn Cakes
Day 4
Breakfast – Banana Parfait
Lunch – Kale Waffles
Dinner – Brown Butter and Parmesan Spaghetti
Day 5
Breakfast – Vanilla Tea Breakfast Shakes
Lunch – Cauliflower Muffins
Dinner – Rice with Asparagus and Cauliflower
Day 6
Breakfast – Berry Bowl
Lunch – Corn Fritters
Dinner – Spaghetti with Tomato Sauce
Day 7
Breakfast – Iced Coffee
Lunch – Sticky Garlic Noodles
Dinner – Crispy Cauliflower

Citation preview

PLANT-BASED DIET FOR BEGINNERS Quick & Easy Recipes for a Healthy, Plant-Based Lifestyle | With Meal Plan & Shopping Lists

Sandra Schumer

Copyright @2020. All rights reserved. No part of this book may be reproduced, stored in a retrieval system, or transmitted in any form or by any means (mechanically, electronically, photocopying, recording, etc) without the prior written permission of the publisher. Additionally, the purchase of this material entitles the buyer to reproduce worksheets for home or classroom use only - not for commercial resale. Reproduction of this book for an entire school is highly prohibited. Printed in the U.S.A.

Contents Introduction Why Plant-Based Diet? The Miracle of “Real” Food 6 Reasons Processed Vegetarian Foods Are Bad for You: What to Eat and What to Avoid on a Plant-Based Diet Whole Foods vs Supplementation 7 common reasons our diet is unhealthy: 7 reasons people decide to supplement their diet: 4 WEEK MEAL PLAN Week 1 – Shopping List Day 1 Breakfast – Strawberry Chia Parfait Lunch – Maple Waffle Dinner – Avocado Toast with Chickpeas Day 2 Breakfast – Breakfast Potatoes Lunch – Balsamic Avocado Dinner – Green Onion Soup Day 3 Breakfast – Mexican Hot Chocolate Lunch – Lime Garlic Roasted Asparagus Dinner – Mashed Potatoes Day 4 Breakfast – Date Truffles Lunch – Vanilla Waffle Dinner – Eggplant Stacks

Day 5 Breakfast – Blueberry Banana Smoothie Lunch – Avocado Toast Dinner – Potato Soup Day 6 Breakfast – Granola Lunch – Strawberry Waffles Dinner – Teriyaki Eggplant Day 7 Breakfast – Chocolate Cherry Smoothie Lunch – Carrot Fritters Dinner – Scalloped Potatoes Week 2 – Shopping List Day 8 Breakfast – Cinnamon Oranges Lunch – Chocolate Chip Waffles Dinner – Mushroom and Green Onion Stir-Fry Day 9 Breakfast – Matcha and Coconut Shake Lunch –Fried Avocados Dinner – Chickpeas and Asparagus Salad Day 10 Breakfast – Compote with lime and Green Tea Lunch – Cheesy Roasted Asparagus Dinner – Sauteed Carrot and Green Onions Day 11 Breakfast – Vanilla Date Smoothie Lunch – Cinnamon Waffle Dinner – Chickpeas and Rice Day 12

Breakfast – Orange Parfait Lunch – Tomato and Avocado Sandwich Dinner – Baked Potato Day 13 Breakfast – Chocolate Breakfast Shake Lunch – BBQ Chickpea Toast Dinner – Potatoes and Mushrooms Day 14 Breakfast – Latte Lunch – Green Onion Pancakes Dinner – Lime Garlic Asparagus Week 3 – Shopping List Day 1 Breakfast – Lime Ginger tea Lunch – Chipotle Roasted Chickpeas Dinner – Seasoned Brown Rice Day 2 Breakfast – Chia Seed Pancake Lunch – Blueberry Waffles Dinner – Black Bean and Zucchini Burger Day 3 Breakfast – Coffee Smoothie Lunch – Strawberry and Spinach Salad Dinner – Avocado and Cucumber Soup Day 4 Breakfast – Corn Fritters Lunch – BlackBerry Parfait Dinner – Black Bean and Corn Salad Day 5 Breakfast – Spinach and Banana Smoothie

Lunch – Green Onion Waffle Dinner – Cilantro Lime Rice Day 6 Breakfast – Avocado Pesto Toast Lunch – Chickpea Sandwich Dinner – Spinach Casserole Day 7 Breakfast – Cinnamon Apple Skillet Lunch – Chickpea Salad Dinner – Black Beans and Rice Week 4 – Shopping List Day 1 Breakfast – Coffee Breakfast Shake Lunch – Whole Wheat Chocolate Waffle Dinner – Cauliflower Steak Day 2 Breakfast – Strawberry Blender Pancakes Lunch – Creamy Roasted Avocado Dinner – Lime Pasta Day 3 Breakfast – Chocolate and Almond Butter Smoothie Lunch – Peanut Butter Sandwich with Apple Dinner – Rice and Corn Cakes Day 4 Breakfast – Banana Parfait Lunch – Kale Waffles Dinner – Brown Butter and Parmesan Spaghetti Day 5 Breakfast – Vanilla Tea Breakfast Shakes Lunch – Cauliflower Muffins

Dinner – Rice with Asparagus and Cauliflower Day 6 Breakfast – Berry Bowl Lunch – Corn Fritters Dinner – Spaghetti with Tomato Sauce Day 7 Breakfast – Iced Coffee Lunch – Sticky Garlic Noodles Dinner – Crispy Cauliflower

Introduction

Why Plant-Based Diet?

The Miracle of “Real” Food Today, food is usually easily available throughout the year. This means most of us don't have to hunt or scavenge for it. For this same reason, we consume much more food than we actually need. On top of that, what we consume is laden with sugar, salt, and trans fats. Modern farming methods have made food available throughout the year but this comes with a price – to grow abundantly and constantly, ie to be cheap and available, commercial crops are heavily fertilized and hybridized. This not only makes the food less nutritious; it sometimes makes it very toxic. Besides, over the years, the chemicals used in modern agriculture have contaminated the soil so much that the crops produced are not nearly as nutritious as they should be. This is why so much of the food we eat has to be "fortified" with vitamins and minerals. What this means is that although a plant-based diet is a preferred way of eating, it is not necessarily much healthier than a diet based on meat. Just like animals raised for meat, dairy, and eggs are treated with antibiotics and growth-hormones, plant-based foods are treated

with pesticides and herbicides. But, even so, a plant-based diet is considered much healthier than a diet based on animal protein. However, whether we talk about plant-based or omnivorous diet, there is a major distinction between real and processed food. About 70% of the food we eat (particularly in developed countries) is processed. Why is this so bad? Mainly because processed foods rely heavily on salt, nitrates, sugar, trans fats, and certain chemicals for preservation and flavor improvement. Recent findings show that eating processed meats, eg salami, sausage, hot dogs, hamburgers, etc increases your chance of heart disease by 40% and of diabetes by about 20%. On the other hand, eating unprocessed meat, eg steak, roast, etc is not associated with increased risk of any disease, if eaten in moderation. What makes processed food so unhealthy is that it usually has its natural composition altered, either to improve its taste and appearance or increases its shelf life. Still, what no one tells you is that when a food's shelf life is artificially prolonged, such food does not only resist bacteria, it also resists digestion.

6 Reasons Processed Vegetarian Foods Are Bad for You: 1. To make it tasty and appealing, processed foods usually contain a lot of sugar, artificial sweetener or salt. Plus, flavor- and coloradditives. 2. To make sure that processed foods contain at least a minimal amount of nutrients, they are often fortified, ie they have synthetic vitamins and minerals added to them. The trouble is, these synthetic supplements cannot be absorbed by the bloodstream and can even clog the digestive tract. 3. Some foods have to be "irradiated" to destroy the bacteria and extend the shelf life. However, such food is usually "dead" so when you eat it all you get is empty calories. 4. Processed foods are usually prepared by cooking in the oil rich in polyunsaturated fats which can damage your cell membranes. 5. Some types of processed foods are prepackaged and all you have to do is pop them in a microwave. This way of cooking

destroys the few enzymes that may have remained in the food. The "real" food, on the other hand, not only retains its natural composition and is free of artificial additives, it has also not undergone any processing or is minimally processed. This means it still contains vitamins, minerals, fatty acids, enzymes, probiotics, and all the other nutrients that make a food nutritious. Unfortunately, avoiding processed foods is not easy. We are all very busy and stressed, and processed foods are much easier to prepare and often offer instant comfort. Eating it occasionally is OK, but if this kind of food is your staple diet, then it's only a matter of time before your body starts showing the first signs of neglect. So, real food is a natural food and it's even better if you can get organically grown food or if you can grow your own (at least some of it). So, in conclusion, for food to be nourishing on the physical, mental and spiritual level, it needs to be unprocessed and free of chemical additives. It is this food that our digestive system finds easy to absorb and process. 11 reasons why “real” food is good for you: 1. It's rich in nutrients

2. 3. 4. 5. 6. 7. 8. 9.

It's low in sugar It's low in salt It's high in fiber It's high in healthy fats It contains antioxidants It's good for your gut It protects your heart It helps you maintain healthy blood sugar levels 10. It helps you lower triglycerides 11. It improves your skin

Now, let's look at why processed food is bad for you. 1. It's low in healthy fats 2. It's rich in trans fats 3. It's low in micronutrients 4. It's rich in emulsifiers 5. It's rich in salt 6. It's rich in nitrates 7. It's rich in ethanol 8. It's rich in fructose 9. It's low in fiber 10. It's over-processed 11. It's directly linked to most of the “diseases of civilization”, e.g. cancer, stroke, heart attack, diabetes, obesity, hypertension, autoimmune disorders, etc.

Although we do not know what exactly makes processed foods unhealthy, it is probably a combination of refined flour, too much salt and sugar, too much trans fats, sedentary lifestyle, stress, polluted environment, toxins in foods, etc. Not to mention food engineering experiments. Is it surprising then that we have become so unhealthy and that as quickly as our standard of living improves, so does our health deteriorate.

What to Eat and What to Avoid on a Plant-Based Diet Generally speaking, a plant-based diet is as much about food as it is about lifestyle. This diet usually focuses on whole foods that come from plants. Depending on where you live, a plant-based diet may mean different things, but it usually revolves around healthy eating habits and vegan foods that include: • Vegetables, e.g. spinach, kale, tomatoes, cauliflower, peppers, cabbage, squash, potatoes, etc. • Whole grains: oats, brown rice, quinoa, barley, etc. • Legumes: chickpeas, peas, lentils, beans, peanuts, etc. • Plant-based protein, e.g. tempeh, tofu, etc. • Nuts and nut butters • Seeds • Fruits • Plant-based oils • Spices and herbs, e.g. oregano, turmeric, black pepper, garlic, etc. • Unsweetened beverages, e.g. tea, coffee, water, etc. How far you want to go, i.e. how “clean” you want your diet to be, is up to you. But most

people who follow a plant-based diet do this for health reasons and will usually refrain from the following foods: – – –

Fast foods Sugary foods and beverages Refined grains, eg white rice, white bread, refined pasta, etc – Packaged foods, biscuits, cereals, etc However, being on a plant-based diet does not mean you should stick to a vegan eating plan. Most of your diet should revolve around vegetables, whole grains, and vegetable protein but there's no harm in occasionally having eggs, dairy, or even a pizza. If you eat healthy 80% of the time, you're doing well. Still, although this diet does not need to be very strict, there are foods you should try to eat more than others. These include: – Proteins The following foods are an excellent source of vegetarian protein: beans, lentils, spirulina, chia seeds, pumpkin seeds, hemp seeds, peanut and peanut butter, almonds and almond butter, cashews, pecans, walnuts, macadamia nuts, Brazil nuts, tofu, tempeh, and nutritional yeast. – Grains

Try to have these instead of wheat whenever possible; quinoa, amaranth, wild rice, oatmeal, spelt, barley, sorghum, farro, and sprouted grain breads. – Fruits The choice of fruits may depend on where you live but try to have fruits instead of desserts whenever you can. If you have a choice, go for these: avocados, olives, coconuts, guava, berries, apples, oranges, bananas, and plums. – Vegetables Eat leafy greens as much as you can, and depending on what is available, base your diet on these: peas, potatoes, sweet potatoes, spinach, Swiss chard, collard greens, kale, broccoli, cauliflower, seaweeds, etc.

Whole Foods vs Supplementation The main reason we should eat whole foods is to ensure we get all the nutrients our body needs to function well. Unfortunately, our diet is often far from healthy. 7 common reasons our diet is unhealthy: 1. We don't know what a healthy diet is 2. We don't plan our shopping so end up eating whatever happens to be available 3. We don't know how to prepare a healthy meal 4. We don't have time or energy to focus on our diet 5. We can't afford nutritious foods 6. We don't have a choice (eg prison, living in a big family where others decide on meals, etc) Whatever the reason for your poor eating choices may be, fortunately, your diet can be improved by supplementation. There are many different types of supplements and the bestquality ones are usually quite pricy which means they may not be available or affordable for everyone. Besides, although they are available over the counter, sometimes taking the wrong supplements, or overdosing, may cause more harm than good. So, before you start

supplementing your diet, it's best to discuss this with your doctor or a trained nutritionist. However, if you are not sure what to take, but feel you need to take some nutritional supplements, it's best to take a good-quality multivitamin. What supplements you will decide to take may also depend on why you are taking them. 7 reasons people decide to supplement their diet: 1. They know their diet lacks nutrients 2. They'd like to improve their nutrient absorptions 3. They'd like to avoid harmful chemicals from plants 4. They often skip their meals 5. They'd like to prevent disease, e.g. take antioxidants to prevent cancer 6. They'd like to remedy certain conditions, e.g. sleep better 7. They need to adjust to the changed requirements of their body, e.g. menopause However, if you decide to do this on your own, ie without consulting a professional, be aware that in large quantities, certain supplements can cause health problems.

The most common side effects of overdosing supplements: – Constipation (too much calcium carbonate) – Diarrhea (too much magnesium citrate) – Kidney stones (too much vitamin D) – Blood-thinning (too much vitamin E) – Anxiety (too much vitamin B) – Gastrointestinal problems (too much Zinc) – Hair loss, bone loss (too much vitamin A) So, as a rule of thumb, if taking a supplement, don't take more than the daily value. Don't think that if you double the dose, you'll get twice as good a result. Most of the time if you go overboard with supplements, it's not a big deal but with certain nutrients, you can actually cause yourself major health problems.

4 WEEK MEAL PLAN

Week 1 – Shopping List Check Pantry for: Garlic (powder/minced) Ginger (powder/grated) Himalayan pink salt/sea salt Black pepper Onion powder Coconut powder Maple syrup Baking powder Red pepper flakes Paprika Dried oregano Dried thyme Ground cumin Cajun seasoning Chives Ground cinnamon Cocoa powder Sliced almonds Chia seeds Pecans Shredded coconut Vanilla extract Apple cider vinegar Balsamic vinegar Soy sauce Coconut oil

Olive oil Butter

Shop for the following: Items:

Store

Quantity

Almond milk, 1/2 gallon

Walmart grocery

1

Whole berries medley, 16 oz.

Walmart grocery

1

All-purpose flour, 22 Walmart oz. grocery

1

White bread, 24 slices, 20 oz.

Walmart grocery

1

Avocado

Walmart grocery

2

Chickpeas, canned, Walmart 15.5 oz. grocery

1

Red potatoes, 1.5 lb. Bag

Walmart grocery

1

Diced potatoes, 15 oz.

Walmart grocery

2

Green onions, 1 bunch

Walmart grocery

2

Asparagus cut

Walmart

1

spears, 14.5 oz.

grocery

Key lime

Walmart grocery

1

Parmesan cheese, 8 Walmart oz. grocery

1

Dates, pitted 8 oz.

Walmart grocery

1

Eggplant 1.25 lb.

Walmart grocery

1

Banana, 1

Walmart grocery

2

Vegetable broth, 32 oz.

Walmart grocery

1

Carrots 16 oz. 8 count

Walmart grocery

1

Day 1 Breakfast – Strawberry Chia Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 220 Cal; 8.9 g Fats; 3.3 g Protein; 31 g Carb; 7.1 g Fiber; Ingredients 3 ounces sliced strawberry 3 tablespoons chia seeds 2 ½ tablespoons shredded coconut, unsweetened 3 tablespoon maple syrup 6 ounces almond milk, unsweetened Extra: ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight.

3. When ready to eat, divide half of the chia mixture into the bottom of serving glass, then top evenly with threefourth of strawberry slices, cover with remaining chia seed and then scatter remaining strawberry slices on top. 4. Serve straight away. Meal Prep Instructions: Use wide-mouth pint jars to layer parfait in the same manner as described in recipes, cover tightly with lids and store jars in the refrigerator for up to 7 days. When ready to eat, enjoy it cold.

Lunch – Maple Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 250 Cal; 7.5 g Fats; 3.7 g Protein; 41 g Carb; 7.1 g Fiber; Ingredients ½ cup all-purpose flour ½ teaspoon baking powder

1 tablespoon olive oil ½ cup almond milk, unsweetened 2 ounces mixed berries Extra: 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Avocado Toast with Chickpeas

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 235 Cal; 9.3 g Fats; 5.8 g Protein; 31.4 g Carb; 5.3 g Fiber; Ingredients ½ of avocado, peeled, pitted 4 tablespoons canned chickpeas, liquid reserved 1 tablespoon lime juice 1 teaspoon apple cider vinegar 2 slices of bread, toasted Extra: ¼ teaspoon salt ¼ teaspoon paprika 1 teaspoon olive oil Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add chickpeas and cook for 2 minutes. 2. Sprinkle 1/8 teaspoon each of salt and paprika over chickpeas, toss to coat, and then remove the pan from heat.

3. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 4. Spread mashed avocado over bread slices, scatter chickpeas on top and then serve.

Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers, and then add chickpeas. Divide mashed avocado between two mini-meal prep cups, cover the top with a plastic wrap, and then press till it touches avocado; make sure there is no air. Cover the containers with a lid, store toast, chickpeas, and avocado in the refrigerator for up to 5 days.

Day 2 Breakfast – Breakfast Potatoes

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 178 Cal; 10 g Fats; 2.2 g Protein; 18.7 g Carb; 2.2 g Fiber; Ingredients 8 ounces diced potatoes 1 green onion, chopped 1/3 teaspoon salt 1 teaspoon dried oregano 1 ½ tablespoon olive oil Extra: ¼ teaspoon ground black pepper ½ teaspoon cumin Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add potatoes, stir and cook for 2 minutes. 2. Sprinkle salt, black pepper, cumin, black pepper, and oregano, stir until mixed and continue cooking for 3 to

4 minutes until cooked. 3. Sprinkle with green onion and then serve.

Meal Prep Instructions: Cool the potatoes, then divide them between two meal prep containers and shut with lid. Store potatoes into the refrigerator for up to 5 to 7 days and when ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve. Lunch – Balsamic Avocado

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 153 Cal; 12 g Fats; 1.5 g Protein; 9.5 g Carb; 4.7 g Fiber; Ingredients 1 avocado 2 tablespoons balsamic vinegar 1 teaspoon olive oil

2 teaspoons lime juice Directions 1. Prepare the avocado and for this, cut it in half lengthwise, peel it and then remove the pit. 2. Drizzle avocado with lime juices, drizzle with vinegar, and then drizzle with olive oil. 3. Serve straight away. Meal Prep Instructions: Tightly wrap avocado with a cling film, pour vinegar and oil in mini-meal prep cups and then store in the refrigerator for up to 5 days. When ready to eat, bring avocado to room temperature, then uncover it, drizzle with vinegar and oil and then serve.

Dinner – Green Onion Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 191 Cal; 13.6 g Fats; 1.9 g Protein; 15.3 g Carb; 1.9 g Fiber; Ingredients

6 green onions, chopped 7 ounces diced potatoes 1/3 teaspoon salt 2 tablespoons olive oil 1 ¼ cup vegetable broth Extra: ¼ teaspoon ground white pepper ¼ teaspoon ground coriander Directions 1. Take a small pan, place potato in it, cover with water, and then place the pan over medium heat. 2. Boil the potato until cooked and tender, and when done, drain the potatoes and set aside until required. 3. Return saucepan over low heat, add oil and when hot, add green onions and cook for 5 minutes until cooked. 4. Season with salt, pepper, and coriander, add potatoes, pour in vegetable broth, stir until mixed and bring it to simmer. 5. Then remove the pan from heat and blend the mixture by using an immersion blender until creamy. 6. Taste to adjust seasoning, then ladle soup into bowls and then serve.

Meal Prep Instructions: Cool the soup, divide it evenly between two meal prep containers, shut with lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat soup in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 3 Breakfast – Mexican Hot Chocolate

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 110 Cal; 3 g Fats; 1.5 g Protein; 17.4 g Carb; 2.7 g Fiber; Ingredients 2 tablespoons maple syrup 1 teaspoon ground cinnamon 2 tablespoons cocoa powder ½ teaspoon vanilla extract, unsweetened 2 cups almond milk, unsweetened Extra: 1/3 teaspoon ground nutmeg Directions 1. Take a small pot, place it over medium-low heat, add all the ingredients in it, and then stir until well mixed. 2. Cook for 4 to 5 minutes until hot and then remove the pot from heat.

Meal Prep Instructions:

Divide milk between mason jars, divide remaining ingredients into mini-meal prep cups, and then cover with a lid. Store milk and remaining ingredients in the refrigerator for up to 7 days. When ready to drink, prepare hot chocolate as described in the above recipe and then serve. Lunch – Lime Garlic Roasted Asparagus

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 115 Cal; 8.5 g Fats; 3.3 g Protein; 5.3 g Carb; 2.6 g Fiber; Ingredients 8 ounces asparagus ½ teaspoon minced garlic ¼ of lime, zested, sliced 1 tablespoon olive oil 2 tablespoons grated parmesan cheese Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper 1/8 teaspoon dried thyme ¼ teaspoon onion powder Directions

1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Meanwhile, take a medium baking sheet, line it with parchment sheet, and then spread evenly on it. 3. Drizzle asparagus with ½ tablespoon oil and then sprinkle with lime zest, salt, black pepper, thyme, and onion powder. 4. Top asparagus with lime slices and then bake for 5 minutes, tossing halfway. 5. Then stir together garlic and remaining oil, drizzle this mixture over asparagus, toss until mixed, and then continue baking for 2 minutes. 6. When done, sprinkle cheese on top of asparagus and then serve. Meal Prep Instructions: Cool the roasted asparagus and then divide evenly between two meal prep containers. Sprinkle cheese over asparagus, cover with a lid and then store the containers in the

refrigerator for up to 5 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve. Dinner – Mashed Potatoes

Serving: 2 Preparation time: 10 minutes; Cooking time: 12 minutes;

Nutritional Info: 396 Cal; 12 g Fats; 5 g Protein; 67.3 g Carb; 10.3 g Fiber; Ingredients 4 potatoes, halved ¼ tablespoons chives, chopped 1 teaspoon minced garlic ¾ teaspoon sea salt 2 tablespoons butter, unsalted Extra: ¼ teaspoon ground black pepper Directions 1. Take a medium pot, place it over medium-high heat, add potatoes, cover with water and boil until cooked and tender. 2. When done, drain the potatoes, let them cool for 10 minutes, peel them and return them into the pot. 3. Mash the potatoes by using a hand mixer until fluffy, add remaining ingredients except for chives, and then stir until mixed. 4. Sprinkle chives over the top and then serve.

Meal Prep Instructions: Cool the mashed potatoes and then divide them evenly between two meal prep containers. Shut the containers with lid and then store the containers in the refrigerator for up to 5 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot, sprinkle chives on top, and then serve.

Day 4 Breakfast – Date Truffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 475 Cal; 30.5 g Fats; 4.7 g Protein; 45 g Carb; 8.6 g Fiber; Ingredients 2 tablespoons shredded coconut ¾ cup pecans ½ cup Medjool dates, pitted, chopped ½ teaspoon ground cinnamon ¼ teaspoon vanilla extract, unsweetened Directions 1. Place all the ingredients except for coconut in a food processor and then pulse for 1 minute or more until just combined. 2. Shape the mixture into six balls and then roll them in coconut. 3. Serve straight away.

Meal Prep Instructions:

Distribute balls between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 5 days. Lunch – Vanilla Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 255 Cal; 7.5 g Fats; 3.7 g Protein; 41.8 g Carb; 2 g Fiber; Ingredients ½ cup all-purpose flour ½ teaspoon baking powder ¾ teaspoon vanilla extract, unsweetened 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: 2 tablespoons maple syrup 2 ounces mixed berries Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes.

2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Eggplant Stacks

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 200 Cal; 17 g Fats; 4.5 g Protein; 7.5 g Carb; 3.4 g Fiber; Ingredients ½ pound, eggplant

½ teaspoon dried thyme ½ teaspoon dried oregano 2 tablespoons olive oil 4 tablespoons grated parmesan cheese Extra: ½ teaspoon salt ½ teaspoon ground black pepper Directions 1. Cut eggplant into 1-inch thick slices, brush them with oil and then sprinkle with salt, black pepper, thyme, and oregano on both until well-seasoned. 2. Take a grill pan, place it over medium heat, grease it with oil and when hot, place seasoned eggplant slices on it, and then grill for 3 to 4 minutes per side until tender. 3. Then top eggplant slices with cheese, cover with a lid, and grill for 1 to 2 minutes until cheese has melted. 4. Serve straight away.

Meal Prep Instructions: Cool the eggplant slices, divide them evenly between two meal prep containers, and then store the containers in the refrigerator for up to 5 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 5 Breakfast – Blueberry Banana Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 97 Cal; 1.6 g Fats; 1 g Protein; 18.4 g Carb; 2.7 g Fiber; Ingredients 2 bananas, sliced 3 ounces blueberry 1 teaspoon ground cinnamon ½ teaspoon vanilla extract, unsweetened 1 cup almond milk, unsweetened Extra: ½ cup water ¾ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions: Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days. Lunch – Avocado Toast

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 165 Cal; 6 g Fats; 4.8 g Protein; 22.1 g Carb; 6.3 g Fiber; Ingredients 2 slices of bread, toasted ½ of avocado, peeled, pitted ¼ teaspoon red pepper flakes 1 tablespoon lime juice 1 teaspoon apple cider vinegar Directions 1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed.

2. Spread mashed avocado over bread slices, sprinkle with paprika, and then serve.

Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers, and then shut with a lid. Divide mashed avocado between two minimeal prep cups, cover top with a plastic wrap and then press it till it touches avocado; make sure there is no air. Cover the containers with a lid, store toast, and avocado in the refrigerator for up to 5 days and when ready to eat, follow reheat bread and then follow the instruction as described in the recipe. Dinner – Potato Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes;

Nutritional Info: 210 Cal; 3.7 g Fats; 6.8 g Protein; 37 g Carb; 5.1 g Fiber; Ingredients 2 potatoes, peeled, cubed 1/3 teaspoon salt 4 teaspoons grated parmesan cheese 1 ½ cup vegetable broth ¾ cup of water Extra: 1/8 teaspoon ground black pepper 1 tablespoon Cajun seasoning Directions 1. Take a small pan, place potato cubes in it, cover with water and vegetable broth, and then place the pan over medium heat. 2. Boil the potato until cooked and tender, and when done, remove the pan from heat and blend the mixture by using an immersion blender until creamy. 3. Return pan over medium-low heat, add remaining ingredients, stir until mixed and bring it to a simmer. 4. Taste to adjust seasoning, then ladle soup into bowls and then serve.

Meal Prep Instructions: Cool the soup, divide it evenly between two meal prep containers, shut with lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat soup in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 6 Breakfast – Granola

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 468.5 Cal; 40.6 g Fats; 7 g Protein; 18.7 g Carb; 7.3 g Fiber; Ingredients ½ cup shredded coconut ½ cup sliced almonds ½ tablespoon coconut sugar ¼ teaspoon vanilla extract, unsweetened 2 tablespoons coconut oil Directions 1. Switch on the oven, then set it to 300 degrees F and let it preheat. 2. Take a small bowl, place coconut oil in it, and then microwave for 30 seconds or more until melted. 3. Take a medium bowl, place almonds and coconut in it, drizzle with oil and toss until mixed. 4. Take a baking pan, grease it with oil, spread granola mixture in an even layer and then bake for 5 to 7 minutes until coconut turned golden brown.

5. When done, cool the granola and then serve.

Meal Prep Instructions: Cool the granola completely, then place it in an air-tight container and cover with a lid. Serve when ready to eat. Lunch – Strawberry Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 240 Cal; 7.7 g Fats; 3 g Protein; 39.2 g Carb; 1.2 g Fiber; Ingredients 1 ½ tablespoons chopped strawberry ½ cup all-purpose flour ½ teaspoon baking powder ¾ teaspoon vanilla extract, unsweetened ½ cup almond milk, unsweetened Extra:

2 tablespoons maple syrup 1 tablespoon olive oil Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Teriyaki Eggplant

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes;

Nutritional Info: 132 Cal; 7 g Fats; 4 g Protein; 13.2 g Carb; 4 g Fiber; Ingredients ½ pound eggplant 1 green onion, chopped ½ teaspoon grated ginger ½ teaspoon minced garlic 1/3 cup soy sauce Extra: 1 tablespoon coconut sugar ½ tablespoon apple cider vinegar 1 tablespoon olive oil Directions 1. Prepare teriyaki sauce and for this, take a medium bowl, add ginger, garlic, soy sauce, vinegar, and sugar in it and then whisk until sugar has dissolved completely. 2. Cut eggplant into cubes, add them into teriyaki sauce, toss until well coated and marinate for 10 minutes. 3. When ready to cook, take a grill pan, place it over medium-high heat, grease it with oil, and when hot, add marinated eggplant. 4. Cook for 3 to 4 minutes per side until nicely browned and beginning to charred, drizzling with excess marinade frequently and transfer to a plate. 5. Sprinkle green onion on top of the eggplant and then serve.

Meal Prep Instructions: Cool the eggplant, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat soup in the

microwave oven for 1 to 2 minutes until hot and then serve.

Day 7 Breakfast – Chocolate Cherry Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 210.5 Cal; 9.4 g Fats; 3.7 g Protein; 27.9 g Carb; 4.1 g Fiber; Ingredients 2 ounces cherries 2 ounces Medjool dates 2 tablespoons almond butter 1 cup almond milk, unsweetened ½ cup of water Extra: ¾ cup ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions:

Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days. Lunch – Carrot Fritters

Serving: 2 Preparation time: 5 minutes; Cooking time: 6 minutes; Nutritional Info: 123 Cal; 7 g Fats; 1.2 g Protein; 13.6 g Carb; 2 g Fiber; Ingredients 2 tablespoons flour 1 cup grated carrot 2 green onion, sliced ½ tablespoon minced garlic ¼ cup of water Extra: ½ teaspoon salt ¼ teaspoon ground black pepper 1/3 teaspoon cumin 1/3 teaspoon paprika 1 tablespoon olive oil

Directions 1. Take a medium bowl, place flour in it, add salt, black pepper, cumin, and paprika and then whisk in water until smooth. 2. Let the mixture stand for 15 minutes, add carrot and green onions and stir until well mixed. 3. Take a medium skillet pan, place it over medium heat, add oil and when hot, pour spoonfuls of prepared batter. 4. Shape the batter into pancakes and then cook for 2 to 3 minutes per side until cooked and nicely brown. 5. Serve straight away. Meal Prep Instructions:

Cool the fritters, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat soup in the microwave oven for 1 to 2 minutes until hot and then serve. Dinner – Scalloped Potatoes

Serving: 2 Preparation time: 10 minutes; Cooking time: 30 minutes; Nutritional Info: 308 Cal; 5.4 g Fats; 7 g Protein; 57.4 g Carb; 8.1 g Fiber; Ingredients 1 1/3 tablespoon flour 3 potatoes, peeled, sliced 2 green onions, sliced 6 tablespoons almond milk, unsweetened 3 tablespoons grated parmesan cheese Extra: ¼ teaspoon salt ¼ teaspoon ground black pepper 1/3 tablespoon butter, unsalted Directions 1. Switch on the oven, then set it to 350 degrees F and let it preheat. 2. Meanwhile, take a small saucepan, place it over medium-low heat, add butter and when it melts, stir in flour until smooth sauce comes together and then stir in salt and black pepper. Whisk in milk until smooth, then remove the pan from heat and stir in 2 tablespoons cheese until melted.

3. Take a baking pan, grease it with oil, line its bottom with some of the potato slices, sprinkle with one-third of green onion, and cover with one-third of the sauce. 4. Create two more layers by using remaining potatoes, green onion, and sauce, and sprinkle cheese on top. 5. Cover baking pan with foil, bake for 20 minutes, uncover the pan and continue cooking for 5 minutes until the top has turned golden brown. Serve straight away.

Meal Prep Instructions: Cool the scalloped potatoes in the baking pan completely, then cover with cling film and in the refrigerator for up to 7 days. When ready to eat, transfer scallop potatoes to a heatproof plate, reheat in the microwave oven for 1 to 2 minutes until hot, and then serve.

Week 2 – Shopping List Left over ingredients from the previous week: 6 oz. whole berries medley 8 oz. all-purpose flour 20 slices of white bread, 20 oz. 1 bunch green onion 2 oz. dates 10 oz. vegetable broth 4 carrots 1 1/2 cup almond milk 13 oz. chickpeas 1/2 lb. red potato 15 oz. diced potato 6.5 oz. asparagus 3 oz. parmesan cheese Check Pantry for: Garlic (powder/minced) Himalayan pink salt/sea salt Organic black pepper Coconut sugar Maple syrup Red pepper flakes Paprika Dried basil Ground cinnamon Cocoa powder Cumin seeds

Chia seeds Coconut flakes Baking powder yeast Matcha powder Chocolate chips Raisins Green tea bag Vanilla extract Balsamic vinegar Apple cider vinegar BBQ sauce Soy sauce Brewed coffee Olive oil Butter Almond butter Shop for the following: Ingredients

Store

Quantity

Orange

Walmart grocery

4

Asparagus cut spears, 14.5 oz.

Walmart grocery

1

Banana

Walmart grocery

6

Almond milk, 1/2 gallon

Walmart grocery

2

Brown rice, 32 oz.

Walmart grocery

1

Avocado

Walmart grocery

2

Sliced baby Bella mushrooms 8 oz.

Walmart grocery

2

Roma tomato

Walmart grocery

2

Lime

Walmart grocery

1

All-purpose flour, 22 Walmart oz. grocery

1

Chopped spinach, 13.5 oz.

Walmart grocery

1

Parmesan cheese, 8 Walmart oz. grocery

1

Chickpeas, canned, 15.5 oz.

Walmart grocery

1

Apple

Walmart grocery

1

Pear

Walmart grocery

1 Total:

Day 8 Breakfast – Cinnamon Oranges

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 99.5 Cal; 0.2 g Fats; 1.5 g Protein; 23 g Carb; 4.5 g Fiber; Ingredients 2 oranges ½ tablespoon coconut sugar ¼ teaspoon ground cinnamon 1 tablespoon orange juice 1 tablespoon lime juice Directions 1. Prepare the oranges, and for this, remove their rinds and white pith and then cut each orange into six slices. 2. Take a small bowl, add orange and lime juice in it and then stir in cinnamon and sugar until sugar has dissolved completely. 3. Divide oranges between plates, drizzle with cinnamon mixture, and then serve. Meal Prep Instructions:

Divide orange slices evenly between two meal prep containers and then cover with a lid. Pour cinnamon mixture into two meal-prep cups and then cover with a lid. Store orange slices and cinnamon mixture in the refrigerator for up to 10 days. Lunch – Chocolate Chip Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 4 minutes; Nutritional Info: 270 Cal; 10.1 g Fats; 3.4 g Protein; 41 g Carb; 1.8 g Fiber; Ingredients ½ cup all-purpose flour 1 ½ tablespoon chocolate chips ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: 2 tablespoons maple syrup

Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it except for chocolate chips, mix by using an immersion blender until smooth, and then fold in chocolate chips until mixed. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Mushroom and Green Onion Stir-Fry

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 81 Cal; 6.8 g Fats; 1.4 g Protein; 2.7 g Carb; 0.8 g Fiber; Ingredients 2 green onions, sliced, whites and greens separated 4 ounces sliced mushrooms ½ teaspoon minced garlic 1 teaspoon soy sauce 1 tablespoon olive oil Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper ¼ teaspoon red pepper flakes Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add half of the whites of onion and then cook for 2 minutes until softened. 2. Add remaining green onions along with garlic and mushrooms, stir well and then cook for 2 to 3 minutes until mushrooms have turned golden brown and tender. 3. Drizzle with soy sauce, sprinkle with salt, black pepper, red pepper flakes, stir until mixed and continue cooking for 1 minute until thoroughly heated. 4. Serve straight away.

Meal Prep Instructions: Cool the mushrooms, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat mushrooms in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 9 Breakfast – Matcha and Coconut Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 182 Cal; 2.2 g Fats; 5.4 g Protein; 35 g Carb; 8.1 g Fiber; Ingredients 2 banana, peeled 4 teaspoons matcha 1 cup almond milk, unsweetened ¾ cup of water ¾ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute shake between two glasses and then serve.

Meal Prep Instructions:

Divide shake between two jars or bottles, cover with a lid and then store the containers in the refrigerator for up to 3 days.

Lunch –Fried Avocados

Serving: 2 Preparation time: 10 minutes; Cooking time: 6 minutes; Nutritional Info: 203 Cal; 19.6 g Fats; 1.5 g Protein; 5.1 g Carb; 4.6 g Fiber; Ingredients 1 avocado, peeled, pitted 1 teaspoon paprika ¾ teaspoon salt 1 ½ tablespoon olive oil Directions 1. Prepare the avocado and for this, cut it in half lengthwise, peel it, remove the pit and then season with salt and paprika. 2. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot. 3. Then place seasoned avocados in it and cook for 3 minutes per side until golden brown. 4. When done, let avocados cool for 5 minutes and then cut them in slices. 5. Serve straight away.

Meal Prep Instructions: Cool the avocado slices, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat mushrooms in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Chickpeas and Asparagus Salad

Serving: 2 Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 211 Cal; 2.3 g Fats; 8 g Protein; 39.6 g Carb; 9.2 g Fiber; Ingredients 7 ounces diced potato 6 ounces canned chickpeas, liquid reserved 6 ounces asparagus 1 green onion, sliced 1 ¼ tablespoon balsamic vinegar Extra: ½ teaspoon salt 1 ¼ tablespoon water 1/8 teaspoon garlic powder

1/8 teaspoon dried basil 1/3 tablespoon lime juice Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat. 2. Meanwhile, take a medium saucepan, place potatoes in it, cover with water, then place it over medium heat and boil for 5 to 7 minutes until cooked. 3. Meanwhile, take a baking sheet, grease it with oil, and then spread asparagus in it 4. Sprinkle with onions and garlic powder on top and then bake for 8 minutes until roasted, stirring halfway. 5. Prepare the salad dressing and for this, take a small bowl, add vinegar, lime juice, and water in it and then stir in salt and basil in it until mixed. 6. When potatoes have cooked, drain the potatoes, transfer them into a medium bowl and then add chickpeas. 7. Add asparagus, drizzle with prepared salad dressing, toss until mixed, and then serve.

Meal Prep Instructions: Cool the vegetables, take two salad jars, pour prepared salad evenly in them and then layer vegetables in the jars. Cover the jars with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, bring the salad to room temperature or reheat the vegetables, toss with salad dressing and then serve.

Day 10 Breakfast – Compote with lime and Green Tea

Serving: 2 Preparation time: 55 minutes; Cooking time: 35 minutes; Nutritional Info: 149 Cal; 0.3 g Fats; 0.4 g Protein; 36.1 g Carb; 5.7 g Fiber; Ingredients 1 apple, peeled, quartered 1 pear, peeled, quartered 1 tablespoon raisins 2/3 tablespoon coconut sugar 1 green tea bag Extra: 2/3 teaspoon lime zest 1 cup boiling water Directions 1. Take a bowl, pour boiling water in it, add the green tea bag and let it steep for 3 minutes. 2. Then remove tea bags, add sugar in the bowl along with lime zest and stir until sugar has dissolved. 3. Pour green tea into a saucepan, add apple and pear pieces and then place the pan over low heat.

4. Cook for 30 minutes or more until fruits have turned tender, and cooking liquid have turned syrupy. 5. When done, cool the compote for 10 minutes, transfer it into a bowl, cover with a lid and let it chill in the refrigerator for 45 minutes. 6. Serve straight away.

Meal Prep Instructions: Cool the compote, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 5 days.

Lunch – Cheesy Roasted Asparagus

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 108 Cal; 9.8 g Fats; 1.1 g Protein; 3.2 g Carb; 1.8 g Fiber; Ingredients 6 ounces asparagus 1 1/3 tablespoon yeast 1/8 teaspoon garlic powder 1 1/3 tablespoon butter, unsalted 1/3 tablespoon olive oil Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper Directions 1. Switch on the oven, then set it to 400 degrees F and let it preheat. 2. Take a baking sheet, line it with parchment paper, spread asparagus on it, drizzle with oil, toss until coated, and then bake for 10 minutes, stirring halfway.

3. Meanwhile, take a small bowl, place butter in it, and then heat for 30 seconds or more at a high heat setting until it melted. 4. When asparagus has cooked, drizzle butter over them, sprinkle with yeast, salt, black pepper, and garlic powder and then toss until just mixed. 5. Serve straight away. Meal Prep Instructions: Cool the asparagus, divide evenly between two meal prep containers, drizzle butter over them, sprinkle with yeast, salt, black pepper, and garlic powder. Cover the containers with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat asparagus in the microwave oven for 1 to 2 minutes until hot, toss until coated, and then serve.

Dinner – Sauteed Carrot and Green Onions

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 123.5 Cal; 8.1 g Fats; 1 g Protein; 11.7 g Carb; 3.7 g Fiber;

Ingredients 4 carrots, peeled, sliced in rounds 2 green onions, diced ½ teaspoon salt ¾ tablespoon olive oil ½ tablespoon butter, unsalted Extra: ¼ teaspoon ground black pepper Directions 1. Take a medium bowl, fill it half full with water, add some ice, and set aside until required. 2. Take a medium saucepan, place it over medium heat, fill it half full with water, add 2/3 teaspoon salt, stir until mixed and bring it to a rolling boil. 3. Then add carrot slices, cook them for 3 to 5 minutes, don’t overcook and then transfer them to the bowl containing ice-chilled water. 4. Let carrots soak until cooled and then pat dry. 5. Take a medium skillet pan, place it over medium heat, add oil and butter and wait until butter melts. 6. Then add carrot sliced and cook for 3 to 5 minutes per side until golden brown. 7. Add green onions, stir until mixed and cook for another minute. 8. Season carrots with salt and black pepper and serve.

Meal Prep Instructions: Cool the carrots and green onions, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 11 Breakfast – Vanilla Date Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking: 0 minutes; Nutritional Info: 137 Cal; 1.4 g Fats; 1.4 g Protein; 29.8 g Carb; 3.2 g Fiber; Ingredients 2 bananas, peeled 2 Medjool dates, pitted 2 teaspoons vanilla extract, unsweetened 1 cup almond milk, unsweetened ¾ cup water Extra: ¾ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions:

Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days.

Lunch – Cinnamon Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 249 Cal; 7.5 g Fats; 3.7 g Protein; 41.6 g Carb; 4.1 g Fiber; Ingredients ½ cup all-purpose flour 1 ½ tablespoon ground cinnamon ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and

golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Chickpeas and Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 709 Cal; 13.4 g Fats; 14.2 g Protein; 133 g Carb; 11.3 g Fiber; Ingredients 1 tomato, chopped 6 ounces canned chickpeas, liquid reserved 10 ounces of brown rice 1 tablespoon olive oil 2/3 teaspoon salt Extra:

1/3 teaspoon ground black pepper ½ teaspoon red pepper flakes ½ teaspoon cumin seeds Water as needed Directions 1. Take a medium skillet pan, add oil and when hot, add tomatoes, stir and cook for 2 to 3 minutes until softened. 2. Then add salt, black pepper, red pepper, and cumin, stir until mixed and cook for 1 minute. 3. Pour reserved chickpea liquid in a cup and add water so that liquid is 1 2/3 cup. 4. Add chickpeas into the pan, stir until coated, cook for 1 minute, then pour in the liquid and bring it to a simmer. 5. Then add rice, switch heat to medium-low heat and cook for 4 to 5 minutes until water is absorbed by rice and rice have turned tender. 6. When done, fluff rice with a fork and then serve.

Meal Prep Instructions: Cool the rice thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. Reheat in the microwave oven for 1 to 2 minutes until hot when ready to eat.

Day 12 Breakfast – Orange Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 210 Cal; 8.8 g Fats; 3.1 g Protein; 28 g Carb; 6.2 g Fiber; Ingredients 2 oranges 3 tablespoons chia seeds 2 ½ tablespoons shredded coconut, unsweetened 3 tablespoon maple syrup 6 ounces almond milk, unsweetened Extra: ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight.

3. When ready to eat, peel the oranges, remove their white pith, and then cut each orange into eight slices. 4. Take a grill pan, place it over medium heat and when hot, add orange slices and then cook for 4 to 5 minutes per side until light brown. 5. Assemble parfait and for this, place four slices of orange in the bottom of two serving glasses, and then top with half of the chia mixture. 6. Layer chia layer with remaining orange slices, cover with the remaining chia mixture and then serve straight away. Meal Prep Instructions: Use wide-mouth pint jars to layer parfait in the same manner as described in recipes, cover tightly with lids and store jars in the refrigerator for up to 7 days. When ready to eat, enjoy it cold.

Lunch – Tomato and Avocado Sandwich

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 299 Cal; 7.6 g Fats; 9 g Protein; 48.5 g Carb; 5.4 g Fiber;

Ingredients 4 slices of bread, toasted ½ of avocado, peeled, pitted 1 tomato, sliced 1 tablespoon lime juice 1 teaspoon apple cider vinegar Extra: ¼ teaspoon salt 1/8 teaspoon ground black pepper Directions 1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 2. Spread mashed avocado over one side of two bread slices, top with tomato slices, cover with remaining bread slices and then serve. Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers along with tomato slices and then shut with a lid. Divide mashed avocado between two mini-meal prep cups, cover the top with a plastic wrap, and then press it till it touches avocado; make sure there is no air. Cover the containers with a lid, store toast, and avocado in the refrigerator for up to 5 days and when ready to eat, follow reheat bread and then follow the instruction as described in the recipe.

Dinner – Baked Potato

Serving: 2 Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 264 Cal; 13.2 g Fats; 2.6 g Protein; 33.6 g Carb; 7.2 g Fiber; Ingredients 2 medium red potatoes ½ teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons olive oil Directions 1. Switch on the oven, then set it to 450 degrees F and let it preheat. 2. Wash potatoes and then cut them in half. 3. Take a baking sheet, line it with parchment paper, place potato on it and then rub with oil until coated. 4. Sprinkle salt and black pepper over potatoes, turn them cut-side up, and then use a fork to prick potatoes. 5. Bake for 10 to 12 minutes until potatoes have turned soft and edges are golden brown, then let them rest for 5 minutes and serve.

Meal Prep Instructions:

Cool the potatoes, divide evenly containers, cover with a lid, and the refrigerator for up to 7 days. oven for 1 to 2 minutes until hot

between two meal prep then store the containers in Reheat in the microwave when ready to eat.

Day 13 Breakfast – Chocolate Breakfast Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 262 Cal; 10.5 g Fats; 5.2 g Protein; 36.7 g Carb; 8.3 g Fiber; Ingredients 2 bananas, peeled 2 ounces strawberries 2 ounces spinach 2 tablespoons cocoa powder 1 cup almond milk, unsweetened Extra: 2 tablespoons almond butter ½ cup of water ¾ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth.

2. Distribute shake between two glasses and then serve.

Meal Prep Instructions: Divide shake between two jars or bottles, cover with a lid and then store the containers in the refrigerator for up to 3 days.

Lunch – BBQ Chickpea Toast

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 267 Cal; 6.8 g Fats; 7.3 g Protein; 44.1 g Carb; 7.2 g Fiber; Ingredients 2 slices of bread, toasted ½ of avocado, peeled, pitted 4 ounces canned chickpeas, liquid reserved 2 tablespoons BBQ sauce 1 green onion, sliced Extra: 1 tablespoon lime juice

1 teaspoon apple cider vinegar Directions 1. Place avocado in a bowl, mash by using a fork, drizzle with lime juice and vinegar and stir until well mixed. 2. Take a medium bowl, place chickpeas in it, add BBQ sauce, and toss until mixed. 3. Spread mashed avocado over one side of two bread slices, top with chickpeas, cover with remaining bread slices and then serve. Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers along with chickpeas and then shut with a lid. Divide mashed avocado between two mini-meal prep cups, cover the top with a plastic wrap and then press it till it touches avocado; make sure there is no air. Cover the containers with a lid, store toast, and avocado in the refrigerator for up to 5 days and when ready to eat, follow reheat bread and then follow the instruction as described in the recipe.

Dinner – Potatoes and Mushrooms

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 158 Cal; 7 g Fats; 3.2 g Protein; 20.5 g Carb; 2.7 g Fiber; Ingredients 8 ounces diced potato 4 ounces sliced mushrooms ½ teaspoon garlic powder 1 tablespoon olive oil 3 tablespoons almond milk, unsweetened Extra: ¼ teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons water Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when hot, add mushrooms, stir in garlic powder and cook for 5 minutes. 2. Stir in water, then add potatoes, season with salt and black pepper and continue cooking for 5 minutes or more until potatoes have cooked. 3. Switch heat to the low level, stir in milk, and then simmer for 5 to 7 minutes until vegetables have thoroughly cooked. 4. Serve straight away.

Meal Prep Instructions: Cool the potatoes and mushrooms, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. Reheat in the microwave oven for 1 to 2 minutes when ready to eat.

Day 14 Breakfast – Latte

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 733 Cal; 3.3 g Fats; 3.7 g Protein; 172.1 g Carb; 18.6 g Fiber; Ingredients 2 cups brewed coffee 2 teaspoons almond butter 2 Medjool dates, pitted Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute latte between two cups and then serve.

Meal Prep Instructions: Divide latte between two jars or bottles, cover with a lid and then store the containers in the refrigerator for up to 3 days. Serve as cold or reheat it.

Lunch – Green Onion Pancakes

Serving: 2 Preparation time: 15 minutes; Cooking time: 8 minutes; Nutritional Info: 197 Cal; 7.9 g Fats; 3.4 g Protein; 28.1 g Carb; 5 g Fiber; Ingredients 5 tablespoons all-purpose flour 4 green onions, chopped 1 tablespoon olive oil 1 ½ tablespoon hot water Extra: ¼ teaspoon salt 1/8 teaspoon ground black pepper 1/8 teaspoon garlic powder Directions 1. Take a medium bowl, place flour in it, and then mix salt, black pepper, and garlic powder until combined. 2. Add boiling water, stir until a smooth dough comes together, then cover the bowl with a lid and set it aside for 5 minutes.

3. Then shape dough into four balls, flatten them into thin rounds, and then brush the top with oil. 4. Sprinkle green onion over rounds, roll them into a log, pinch the ends to seal and then curl them like the shape of a snail. 5. Pinch the end, then flatten with a palm and roll into the thin disc by using a rolling pin. 6. Take a medium skillet pan, place it over medium heat, add oil and when hot, add a pancake in it and then cook for 1 minute per side until golden brown. 7. Transfer cooked pancake to a plate and then repeat with the remaining pancakes. 8. Serve straight away. Meal Prep Instructions: Cool the pancakes completely, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Lime Garlic Asparagus

Serving: 2

Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 85 Cal; 4.6 g Fats; 2.4 g Protein; 7 g Carb; 3.7 g Fiber; Ingredients 6 ounces asparagus ½ teaspoon garlic powder ¼ teaspoon salt 2 slices of lime 1 teaspoon olive oil Extra: ½ teaspoon ground black pepper Directions 1. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot. 2. Then add asparagus, toss until coated, and cook for 2 to 3 minutes until evenly cooked and bright green. 3. Sprinkle with garlic powder, toss until mixed and continue cooking for 3 to 4 minutes until asparagus have turned tender. 4. Season with salt and black pepper, then divide asparagus between two plates and serve with lime slices.

Meal Prep Instructions: Cool the asparagus thoroughly, divide evenly between two meal prep containers, add a lime slice, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Week 3 – Shopping List Left Over Ingredients from the previous week(s): 4 oz. whole berries medley 20 oz. all-purpose flour 14 slices of white bread, 20 oz. 2 green onion 10 oz. vegetable broth 12 ½ cups almond milk 12.5 oz. chickpeas 4 oz. red potato 3 oz. asparagus 11 oz. parmesan cheese 22 oz. brown rice 11.5 spinach Check Pantry for: Garlic (powder/minced) Ginger root (sliced) Ginger powder Himalayan pink salt/sea salt Coconut sugar Maple syrup Organic black pepper Red chili powder Cayenne pepper Paprika Dried basil Dried oregano

Italian seasoning Ground cinnamon Ground cumin Cumin seeds Baking powder Cornstarch Chia seeds Almonds Shredded coconut Espresso seeds Soy sauce Balsamic vinegar Apple cider vinegar Mustard paste Tahini paste Mayonnaise Almond butter Olive oil Shop for the following: Items: Key lime Zucchini Banana Almond milk, 1/2

Store: Walmart grocery Walmart grocery Walmart grocery Walmart

Quantity: 3 1 6 1

gallon Whole berries medley, 16 oz. Avocado

grocery Walmart grocery Walmart grocery Cucumber Walmart grocery Black bean, canned, Walmart 15 oz. grocery Sweet corn, 10 oz. Walmart grocery Cilantro, 1 bunch Walmart grocery Basil pesto, 8 oz. Walmart grocery Chickpeas, canned, Walmart 15.5 oz. grocery Chopped spinach, Walmart 13.5 oz. grocery Apple Walmart grocery Green onion, 1 Walmart bunch grocery Roma tomato Walmart grocery Flaxseed, ground, Walmart 16 oz. grocery Adobo sauce Walmart

1 3 2 2 1 1 1 1 1 2 2 1 1 1

chipotle pepper, 7.42 oz.

grocery Total:

Day 1 Breakfast – Lime Ginger tea

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 7.5 Cal; 0 g Fats; 0.1 g Protein; 2.4 g Carb; 0.1 g Fiber; Ingredients 1 ¾ cup water 1-inch piece of ginger, peeled, sliced 1/8 teaspoon cayenne pepper ¼ teaspoon coconut sugar ½ of lime, juiced Directions 1. Take a small pot, place it over medium heat, pour in water, and bring it to a boil. 2. Then add ginger, let it steep for 3 minutes and then stir in remaining ingredients until mixed. 3. Divide tea between two cups and then serve. Meal Prep Instructions: Cool the tea, divide it evenly between two mason cups with handle, and then cover it with a lid. Store the cups in the

refrigerator for up to 5 days and, when ready to drink, reheat the tea.

Lunch – Chipotle Roasted Chickpeas

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 222 Cal; 9.6 g Fats; 7.2 g Protein; 26.6 g Carb; 7.6 g Fiber; Ingredients 8 ounces canned chickpeas, liquid preserved ½ of chipotle chili, minced 1 tablespoon olive oil 1 teaspoon adobo sauce 1/3 teaspoon red chili powder Extra: ¼ teaspoon salt 1/8 teaspoon ground black pepper 1/3 teaspoon cumin powder Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat.

2. Meanwhile, take a medium bowl, place all the ingredients in it except for chickpeas, and stir until combined. 3. Add chickpeas, toss until well coated and then spread them evenly on a parchment-lined baking sheet. 4. Bake the chickpeas for 8 minutes until roasted, stirring halfway, and when done, let them cool and then serve. Meal Prep Instructions: Cool the chickpeas thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Seasoned Brown Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 330 Cal; 2.6 g Fats; 5.8 g Protein; 70.8 g Carb; 3.9 g Fiber; Ingredients 6 ounces brown rice ¼ teaspoon ginger powder ½ teaspoon dried basil 1/8 teaspoon cayenne pepper

1 tablespoon soy sauce Extra: 1 1/3 cup water Directions 1. Take a medium saucepan, place it over medium heat, add water and rice in it, and then bring it to a boil. 2. Switch heat to medium-low level and then simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Remove pan from heat, fluff rice with a fork, add remaining ingredients and stir until well combined. 4. Serve straight away.

Meal Prep Instructions: Cool the rice thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for 7 days. When ready to serve, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 2 Breakfast – Chia Seed Pancake

Serving: 2 Preparation time: 10 minutes; Cooking time: 25 minutes; Nutritional Info: 408 Cal; 11.3 g Fats; 8.1 g Protein; 68.1 g Carb; 5.4 g Fiber; Ingredients 1 cup flour 2 tablespoons chia seeds 2/3 tablespoon baking powder 2/3 teaspoon sea salt 8 ounces almond milk, unsweetened Extra: 2/3 teaspoon cinnamon 2 tablespoons maple syrup 1 tablespoon olive oil Berries for serving Directions 1. Take a medium bowl, place all the ingredients in it except for oil, whisk until smooth, and then let the mixture sit for 5 minutes.

2. Take a medium skillet pan, place it over medium heat, spray it with oil, and when hot, pour in one-fourth of the batter. 3. Spread the batter evenly in the shape of a pancake, cook it for 3 to 5 minutes per side until golden brown and cooked and then transfer to a plate. 4. Repeat with the remaining batter and then serve.

Meal Prep Instructions: Cool the pancakes thoroughly, divide evenly between two meal prep containers, add some berries, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Lunch – Blueberry Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes;

Nutritional Info: 189 Cal; 7.5 g Fats; 3.8 g Protein; 26.8 g Carb; 1.3 g Fiber; Ingredients ½ cup all-purpose flour 1 ½ tablespoon chopped blueberry ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: 2 tablespoons maple syrup Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Black Bean and Zucchini Burger

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 227 Cal; 5 g Fats; 13 g Protein; 34 g Carb; 14 g Fiber; Ingredients 6 ounces canned black beans, drained ½ of zucchini, shredded ¼ teaspoon salt ½ tablespoon red chili powder 1 ½ tablespoon ground flaxseeds Extra: ¼ teaspoon garlic powder ¼ teaspoon ground cumin 1 tablespoon olive oil Directions 1. Take a medium bowl, place black beans in it, add flax and then mash half of the bean by using a fork; incorporate flaxseed into the beans. 2. Grate zucchini, wrap it in a cheesecloth to remove excess moisture, then add to black beans mixture and stir until well incorporated. 3. Take a medium skillet pan, place it over medium heat, add oil and wait until it gets hot.

4. Shape the black bean mixture into four patties, then add them to the pan and cook for 4 to 5 minutes per side until nicely browned. 5. Serve straight away.

Meal Prep Instructions: Cool the cakes, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 3 Breakfast – Coffee Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 310 Cal; 9.9 g Fats; 5.4 g Protein; 49.4 g Carb; 4.4 g Fiber; Ingredients 2 bananas, peeled 4 teaspoons espresso powder 2 tablespoons maple syrup 14 ounces almond milk, unsweetened 2 tablespoons peanut butter, unsalted Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions:

Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days.

Lunch – Strawberry and Spinach Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 349 Cal; 32.4 g Fats; 2.6 g Protein; 11.3 g Carb; 5.5 g Fiber; Ingredients 6 ounces of spinach leaves 4 ounces strawberry, sliced ½ of avocado, peeled, pitted, sliced 1/3 cup almonds, slivered 4 tablespoons olive oil Extra: ¼ teaspoon garlic powder ¼ teaspoon salt ½ teaspoon maple syrup 2 tablespoons balsamic vinegar ½ tablespoon mustard paste Directions 1. Prepare the dressing and for this, take a small bowl, add oil and vinegar in it, then add garlic, salt, maple syrup, and mustard and whisk until emulsified.

2. Divide spinach, avocado, and strawberries between two plates, drizzle with prepared dressing and then serve. Meal Prep Instructions: Take two salad jars, pour in prepared dressing evenly in them, and then layer evenly with spinach and strawberries. Cover with a lid and store the jars in the refrigerator for up to 5 days. When ready to eat, toss spinach and strawberry with the dressing and then serve.

Dinner – Avocado and Cucumber Soup

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 139 Cal; 9.8 g Fats; 1.7 g Protein; 10.7 g Carb; 6.6 g Fiber; Ingredients 1 medium avocado, peeled, pitted, sliced 1 cucumber, chopped 1/4 of lime, juiced ½ teaspoon garlic powder

½ cup water Extra: ¼ teaspoon salt 1 teaspoon ground cumin Directions 1. Place all the ingredients in the food processor and then blend for 2 to 3 minutes until smooth. 2. Pour soup between two bowls, chill it in the refrigerator for 45 minutes and then serve.

Meal Prep Instructions: Divide soap evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. Serve it cold.

Day 4 Breakfast – Corn Fritters

Serving: 2 Preparation time: 8 minutes; Cooking time: 10 minutes; Nutritional Info: 264.5 Cal; 16.2 g Fats; 4 g Protein; 25.8 g Carb; 5 g Fiber; Ingredients 1/3 cup whole-wheat flour 1 green onion, chopped 6 ounces of corn 1 tablespoon ground flaxseed 3 tablespoons hot water Extra: ¼ teaspoon cayenne pepper ½ teaspoon salt 2 tablespoons olive oil 6 tablespoons water, at room temperature Directions 1. Prepare flax egg and for this, take a medium bowl, add flaxseed in it, stir in hot water and let it sit for 1 minute.

2. Then add remaining ingredients except for oil, corn, and onion and stir until incorporated. 3. Add corn and green onion and fold until just mixed. 4. Take a medium skillet pan, place it over medium heat, add oil and when hot, pour in one-sixth of the batter. 5. Shape batter into a patty, pour in more batter in the same manner, and cook for 4 to 5 minutes per side until golden brown. 6. Serve straight away.

Meal Prep Instructions: Cool the fritters, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Lunch – BlackBerry Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 229 Cal; 9.3 g Fats; 3.4 g Protein; 32.3 g Carb; 8.5 g Fiber; Ingredients 3 ounces blackberries 3 tablespoons chia seeds 2 ½ tablespoons shredded coconut, unsweetened 3 tablespoon maple syrup 8 ounces almond milk, unsweetened Extra: ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined.

2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight. 3. Assemble parfait and for this, divide half of the chia mixture into the bottom of serving glass, and then top evenly with three-fourth of berries. 4. Cover berries with remaining chia seed and then scatter remaining strawberry slices on top. 5. Serve straight away. Meal Prep Instructions: Use wide-mouth pint jars to layer parfait in the same manner as described in recipes, cover tightly with lids and store jars in the refrigerator for up to 7 days. When ready to eat, enjoy it cold.

Dinner – Black Bean and Corn Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 245 Cal; 8 g Fats; 10.9 g Protein; 34.8 g Carb; 12.8 g Fiber; Ingredients

8 ounces canned black beans, drained 4 ounces corn 1 tomato, chopped 2 green onions, sliced ½ of avocado, sliced Extra: ¼ teaspoon red chili powder ¼ teaspoon salt ¼ of lime, juiced, zested 4 tablespoons apple cider vinegar 4 tablespoons olive oil Directions 1. Take a medium bowl, place black beans in it, and then add corn, tomato, onion, and avocado in it. 2. Prepare the dressing and for this, take a small bowl, place remaining ingredients in it and stir until mixed. 3. Drizzle the dressing over salad, toss until coated, and then serve.

Meal Prep Instructions: Take two salad jars, pour in prepared dressing evenly in them, and then layer evenly with black beans, corn, avocado, tomato, and onion. Cover with a lid and store the jars in the refrigerator for up to 5 days. When ready to eat, toss spinach and strawberry with the dressing and then serve.

Day 5 Breakfast – Spinach and Banana Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 248 Cal; 9.9 g Fats; 5.6 g Protein; 34.1 g Carb; 6.4 g Fiber; Ingredients 2 bananas, peeled 4 ounces spinach 2 tablespoons almond butter 1 cup almond milk, unsweetened ½ cup water Extra: ½ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions: Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days.

Lunch – Green Onion Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 186 Cal; 7.6 g Fats; 3.2 g Protein; 25.8 g Carb; 1.1 g Fiber; Ingredients ½ cup all-purpose flour 2 tablespoons minced green onion ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: ¼ teaspoon garlic powder ¼ teaspoon paprika 1/8 teaspoon salt Directions

1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When ready to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Cilantro Lime Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes;

Nutritional Info: 228 Cal; 1.8 g Fats; 4 g Protein; 49 g Carb; 2.3 g Fiber; Ingredients 2/3 cup brown rice 1 1/3 cup water ¼ teaspoon garlic powder 1/3 teaspoon salt ¼ bunch of cilantro, chopped 1 tablespoon lime juice Extra: 1/8 teaspoon ground black pepper Directions 1. Take a medium saucepan, place it over medium heat, pour in water, add rice, stir in salt, garlic powder, and bring it to a boil. 2. Ten switch heat to medium-low level and simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Then remove the pan from heat, fluff rice with a fork, add remaining ingredients and stir until mixed. 4. Serve straight away.

Meal Prep Instructions: Cool the rice, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 6 Breakfast – Avocado Pesto Toast

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 351 Cal; 14 g Fats; 8.8 g Protein; 47.3 g Carb; 4.8 g Fiber; Ingredients 4 slices of bread, toasted ½ of avocado, peeled, pitted ½ teaspoon garlic powder 2 tablespoons basil pesto 1 tablespoon lime juice Extra: ¼ teaspoon salt 1/8 teaspoon ground black pepper 1 teaspoon apple cider vinegar Directions 1. Place avocado in a bowl, mash by using a fork, add garlic powder and basil pesto, drizzle with lime juice and vinegar and stir until well mixed.

2. Spread mashed avocado mixture over one side of two bread slices, cover with remaining bread slices, and then serve. Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers, and then shut with a lid. Divide mashed avocado between two mini-meal prep cups, cover the top with a plastic wrap, and then press it till it touches avocado; make sure there is no air. Cover the containers with a lid, store toast, and avocado in the refrigerator for up to 5 days and when ready to eat, follow reheat bread and then follow the instruction as described in the recipe.

Lunch – Chickpea Sandwich

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 440 Cal; 11.2 g Fats; 14.3 g Protein; 70.4 g Carb; 9.8 g Fiber; Ingredients 8 ounces canned chickpeas, drained 1 green onion, chopped

½ tablespoon lime juice 1 tablespoon mayonnaise 4 bread slices, toasted Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper ½ teaspoon dried oregano Directions 1. Place chickpeas in a bowl, mash by using a fork, remaining ingredients except for bread, and stir until well mixed. 2. Spread mashed chickpea mixture over one side of two bread slices, cover with remaining bread slices, and then serve. Meal Prep Instructions: Cover bread slices with a cling, place them in two meal prep containers, add chickpea mixture and then shut with a lid. Cover the containers with a lid and then store in the refrigerator for up to 5 days. When ready to eat, follow reheat bread, bring chickpea mixture to the room temperature and then follow the instruction as described in the recipe.

Dinner – Spinach Casserole

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 435 Cal; 36.7 g Fats; 15.2 g Protein; 10.9 g Carb; 3.1 g Fiber; Ingredients 10 ounces spinach ¾ tablespoon Italian seasoning 1 teaspoon minced garlic 3 ounces grated parmesan cheese 2 tablespoons butter Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper 2 tablespoons olive oil Directions 1. Switch on the oven, then set it to 400 degrees F and let it preheat. 2. Take a medium pot half full with water, bring it to a boil, then add spinach and cook for 1 minute until wilted; drain spinach and set aside until required. 3. Take a small skillet pan, place it over medium-low heat, add oil and butter and wait until butter melts. 4. Then add garlic, salt, and Italian seasoning, stir and cook for 30 seconds until fragrant. 5. Take a mini casserole dish greased with butter, drizzle with butter mixture and then sprinkle cheese on top. 6. Bake spinach for 5 to 8 minutes until cheese has melted and nicely golden brown and then serve.

Meal Prep Instructions: Cool the spinach in the casserole dish, then cover it with cling film and aluminum foil and refrigerate for up to 7 days.

When ready to eat, transfer some of the spinach to a plate, reheat in the microwave oven and then serve.

Day 7 Breakfast – Cinnamon Apple Skillet

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 226 Cal; 4 g Fats; 0 g Protein; 47.6 g Carb; 5.4 g Fiber; Ingredients 2 apples, peeled, cored, sliced ½ tablespoon coconut oil 1 ½ tablespoon coconut sugar ½ teaspoon cornstarch ¼ cup of water, cold Extra: ½ teaspoon cinnamon ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium skillet pan, place it over medium heat, add oil and when it melts, add apple slices and then cook for 3 minutes.

2. Take a small bowl, add cornstarch, pour in water and stir until mixed, set aside until required. 3. Add cornstarch mixture over apples, add sugar, vanilla, and cinnamon, stir until combined and bring to a gentle boil for 2 minutes until apple slices have turned fork tender. 4. Remove pan from heat, let apple cool for 5 minutes and then serve.

Meal Prep Instructions: Cool the apples thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 6 days. When ready to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Lunch – Chickpea Salad

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 522 Cal; 33.6 g Fats; 19.6 g Protein; 35.2 g Carb; 13.2 g Fiber;

Ingredients 8 ounces canned chickpeas, liquid preserved ½ of cucumber, peeled, sliced 2 tablespoons cilantro leaves 1 tablespoon tahini paste 1 tablespoon lime juice Extra: ¼ teaspoon salt ½ tablespoon olive oil ½ tablespoon water Directions 1. Prepare the dressing and for this, take a small bowl, place tahini in it, add lime juice, water and oil and stir until emulsified. 2. Take a medium bowl, place remaining ingredients in it, drizzle with prepared dressing and then toss until coated. 3. Serve straight away. Meal Prep Instructions: Take two salad jars, pour in prepared dressing evenly in them, and then layer evenly with chickpeas and cucumber. Cover with a lid and store the jars in the refrigerator for up to 5 days. When ready to eat, toss the salad with the dressing and then serve.

Dinner – Black Beans and Rice

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 365 Cal; 8.5 g Fats; 9.1 g Protein; 63 g Carb; 8.3 g Fiber; Ingredients 6 ounces brown rice 4 ounces spinach 4 ounces canned black beans, liquid preserved 1 green onion, sliced 1 tablespoon chopped cilantro Extra: 1 1/3 cup water 1/3 teaspoon salt ½ tablespoon cumin seeds 2 tablespoons pesto sauce Directions 1. Take a medium saucepan, place it over medium heat, add water and rice in it, and then bring it to a boil. 2. Switch heat to medium-low level and then simmer rice for 20 to 30 minutes until water is absorbed and rice has turned tender. 3. Meanwhile, take a medium skillet pan, place it over medium heat and when hot, add black beans with their liquid and then stir in salt, cumin, and pesto.

4. Stir until mixed, bring it to a simmer, and continue cooking until all the liquid is absorbed. 5. Remove pan from heat, add spinach, stir until mixed, cover with a lid and let the pan stand until spinach leaves wilts. 6. When the rice has cooked, remove the pan from heat and then fluff rice with a fork. 7. Divide rice between two plates, top with black beans, onion, and cilantro, and then serve.

Meal Prep Instructions: Cool the rice and black beans, divide rice evenly between two meal prep containers, and then top with black beans. Cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot, top with onion and cilantro and then serve.

Week 4 – Shopping List Left Over Ingredients from the previous week(s): 12 oz. whole berries medley 1 oz. all-purpose flour 6 slices of white bread, 20 oz. 8 green onion 10 oz. vegetable broth 15 ½ cups almond milk 4 oz. chickpeas 4 oz. red potato 3 oz. asparagus 8 oz. parmesan cheese 4 oz. brown rice ½ of lime 1/2 zucchini 2 banana ½ avocado ½ cucumber 12 oz. black beans ½ bunch of cilantro 6 oz. basil pesto 14.5 oz. flaxseeds 6.5 oz. adobo sauce chipotle pepper Check Pantry for: Garlic (powder/minced) Ginger powder Himalayan pink salt/sea salt

Coconut sugar Maple syrup Organic black pepper Paprika Red pepper flakes Dried thyme Curry powder Ground cinnamon Ground cardamom Baking powder Cocoa powder Shredded coconut Cashews Pumpkin seeds Espresso powder Soy sauce Vanilla extract Butter Olive oil Coconut oil Shop for the following: Items: Coconut milk yogurt, 5.3 oz. White beans, 16 oz. Whole wheat flour

Store: Walmart grocery Walmart grocery Walmart grocery

Quantity: 1 1 1

Cauliflower florets, 12 Walmart oz. grocery Spaghetti pasta, 7 oz. Walmart grocery Banana Walmart grocery Apple Walmart grocery Sweet corn, 10 oz. Walmart grocery Kale, 1 bunch Walmart grocery Avocado Walmart grocery Tomato sauce with Walmart jalapeno, 7.75 ounces grocery Cauliflower head, Walmart large, whole grocery Brown rice, 32 oz. Walmart grocery Key lime Walmart grocery Peanut butter, 16.3 Walmart oz. grocery Chickpeas, canned, Walmart 15.5 oz. grocery

2 2 5 2 1 1 1 1 1 1 1 1 1 Total:

Day 1 Breakfast – Coffee Breakfast Shake

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 171 Cal; 6 g Fats; 7.7 g Protein; 21.8 g Carb; 3 g Fiber; Ingredients ½ cup canned white beans, liquid reserved 2 tablespoons cashews, presoaked 2 teaspoons coconut sugar ½ cup almond milk, unsweetened ½ cup of coconut yogurt Extra: 1 cup of ice cubes 1 cup black coffee Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions:

Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days.

Lunch – Whole Wheat Chocolate Waffle

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 185 Cal; 8.6 g Fats; 4.1 g Protein; 22.5 g Carb; 5.2 g Fiber; Ingredients ½ cup whole-wheat flour 2 tablespoons cocoa powder ½ teaspoon baking powder 1 tablespoon olive oil ½ cup almond milk, unsweetened Extra: ¼ teaspoon vanilla extract, unsweetened 2 tablespoons coconut sugar Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion

blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When set to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Cauliflower Steak

Serving: 2 Preparation time: 10 minutes; Cooking time: 13 minutes; Nutritional Info: 100 Cal; 4 g Fats; 4 g Protein; 11 g Carb; 5 g Fiber; Ingredients 1 whole head of cauliflower, destemmed ½ teaspoon of sea salt

¼ teaspoon ground black pepper ¼ teaspoon garlic powder ¼ teaspoon paprika Extra: 2 tablespoons olive oil Directions 1. Cut cauliflower head in half and then cut one half into four 1-inch slices. 2. Take a rimmed baking sheet and then place cauliflower slice on it. 3. Take a small bowl, place all the spices in it and then stir until mixed. 4. Drizzle oil on both sides of cauliflower slices, season well with the spice mixture, and then place on a baking sheet lined with foil. 5. Bake cauliflower for 5 minutes, then uncover it and continue baking for 8 minutes until golden brown and cooked, turning halfway. 6. Serve straight away.

Meal Prep Instructions: Cool the cauliflower steaks through, divide evenly between two zip lock bags, seal the bags, and then store in the refrigerator for up to 7 days. When set to eat, transfer cauliflower to a plate and then microwave oven for 1 to 2 minutes until hot and then serve.

Day 2 Breakfast – Strawberry Blender Pancakes

Serving: 2 Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 405 Cal; 23.1 g Fats; 9 g Protein; 39 g Carb; 5,3 g Fiber; Ingredients 1 banana, peeled 4 tablespoons peanut butter ¼ cup whole-wheat flour 2 ounces strawberries 1 tablespoon maple syrup Extra: 1/8 teaspoon cinnamon 1 tablespoon olive oil ½ cup almond milk, unsweetened Directions 1. Add all the ingredients in a blender except for oil and then pulse for 2 minutes until smooth. 2. Then take a medium skillet pan, place it over medium heat, add oil, and when until it gets hot. 3. Pour in some batter into the pan until filled, shape batter to form pancakes, and then cook for 2 to 3 minutes per side until golden brown and cooked.

4. Transfer cooked pancakes to a plate and then repeat with the remaining batter. 5. Serve straight away.

Meal Prep Instructions: Cool the fritters, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Lunch – Creamy Roasted Avocado

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 160 Cal; 13.2 g Fats; 2.8 g Protein; 7.1 g Carb; 5.1 g Fiber; Ingredients 1 avocado, halved, pitted, unpeeled 2 teaspoons lime juice 1 teaspoon minced garlic ¼ teaspoon of sea salt 2 tablespoons pumpkin seeds

Directions 1. Switch on the oven, then set it to 350 degrees F and let it preheat. 2. Take a glass baking dish, place avocado halves in it cut-side up and then drizzle 1 teaspoon of lime juice on each avocado half. 3. Sprinkle ½ teaspoon minced garlic and 1/8 teaspoon salt on each avocado and then bake for 10 to 12 minutes until tender. 4. When done, sprinkle 1 tablespoon of pumpkin on top of each avocado and then broil for 1 to 2 minutes until golden brown. 5. Serve straight away. Meal Prep Instructions: Cool the avocado halves, wrap tightly with a cling film, making sure there is no air, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot, sprinkle with pumpkin seeds, and then serve.

Dinner – Lime Pasta

Serving: 2

Preparation time: 5 minutes; Cooking time: 10 minutes; Nutritional Info: 210 Cal; 7.5 g Fats; 5.1 g Protein; 29.1 g Carb; 2.5 g Fiber; Ingredients 1 lime, juiced, zested 1 tablespoon olive oil ¼ teaspoon salt ¼ teaspoon red pepper flakes 4 ounces of spaghetti Extra: 1/8 teaspoon ground black pepper Directions 1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Take a small bowl, add lime juice in it, add oil, salt, black pepper, and red pepper flakes and whisk until combined. 3. Divide cooked pasta between two plates, drizzle with the lime mixture evenly and toss until just mixed. 4. Serve straight away.

Meal Prep Instructions: Cool the pasta, divide evenly between two meal prep containers, and then drizzle with lime mixture. Cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot, toss until mixed, and then serve.

Day 3 Breakfast – Chocolate and Almond Butter Smoothie

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 330 Cal; 18.2 g Fats; 8.2 g Protein; 32.8 g Carb; 8.3 g Fiber; Ingredients 2 bananas, peeled 4 tablespoons almond butter 2 tablespoons cocoa powder ½ teaspoons vanilla extract, unsweetened 1 cup almond milk, unsweetened Extra: ½ cup of water ½ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute smoothie between two glasses and then serve.

Meal Prep Instructions: Divide smoothie between two jars or bottles, cover with a lid, and then store the containers in the refrigerator for up to 3 days.

Lunch – Peanut Butter Sandwich with Apple

Serving: 2 Preparation time: 5 minutes; Cooking time: 8 minutes; Nutritional Info: 610 Cal; 24.2 g Fats; 16.6 g Protein; 80 g Carb; 14 g Fiber; Ingredients 2 apples, peeled, cored, sliced 4 tablespoons peanut butter ¼ teaspoon ground cinnamon 2 tablespoons maple syrup 4 slices of bread, toasted Extra: 1 tablespoon coconut oil Directions 1. Spread peanut butter on one side of each slice, and then top two slices with apple slices. 2. Sprinkle cinnamon over apple slices, drizzle with maple syrup, and then cover with the remaining

3. 4. 5. 6.

bread slices. Take a large skillet pan, place it over medium heat and wait until it gets hot. Spread some of the oil on one side of the sandwiches, place them into the pan oi-side down and cook for 3 to 4 minutes until golden brown. Brush sandwiches with remaining oil, flip them, and continue cooking for 3 to 4 minutes until golden brown. Cut sandwiches into half and then serve.

Meal Prep Instructions: Cool the sandwiches, cover them with cling film, making sure that there is no air and then wrap with foil. Store the sandwiches in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Rice and Corn Cakes

Serving: 2 Preparation time: 10 minutes; Cooking time: 26 minutes; Nutritional Info: 281 Cal; 9.9 g Fats; 4.2 g Protein; 43.2 g Carb; 3.7 g Fiber;

Ingredients 1 tablespoon flaxseed 3 tablespoons hot water ½ cup of brown rice ½ cup of corn ¼ teaspoon salt Extra: 2 green onions, cooked 1/8 teaspoon ground black pepper 1 tablespoon olive oil ¾ cup of water Directions 1. Take a medium bowl, place flaxseed in it, add water, stir until mixed and let the mixture stand until required. 2. Take a medium saucepan, place it over medium heat, add rice and water, and then bring it to a boil. 3. Switch heat to medium-low heat and then simmer rice for 10 to 15 minutes until thoroughly cooked. 4. Remove pan from heat, add corn, salt, and black pepper, stir until mixed and let the mixture for 5 minutes. 5. Add rice-corn mixture to the bowl containing flax mixture and then mash by using potato mashes until soft mixture comes together. 6. Shape the mixture into four patties. 7. Take a medium skillet pan, place it over medium heat, add oil and when hot, add patties and cook for 3 minutes per side until cooked. 8. Serve straight away.

Meal Prep Instructions: Cool the fritters, divide evenly between two meal prep containers, cover with a lid, and then store the containers in

the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 4 Breakfast – Banana Parfait

Serving: 2 Preparation time: 10 minutes; Cooking time: 0 minutes; Nutritional Info: 949 Cal; 66.4 g Fats; 9.5 g Protein; 78.3 g Carb; 25 g Fiber; Ingredients 2 bananas, peeled, sliced 3 tablespoons chia seeds 2 ½ tablespoons shredded coconut, unsweetened 3 tablespoon maple syrup 8 ounces almond milk, unsweetened Extra: ½ teaspoon vanilla extract, unsweetened Directions 1. Take a medium bowl, place chia and coconut in it, add maple syrup and vanilla, pour in the milk and whisk until well combined. 2. Let the mixture rest for 30 minutes, then stir it and refrigerate for a minimum of 3 hours or overnight. 3. Assemble parfait and for this, divide half of the chia mixture into the bottom of serving glass, and then

top evenly with three-fourth of banana slices. 4. Cover banana with remaining chia seed mixture and then place remaining banana slices on top. 5. Serve straight away. Meal Prep Instructions: Use wide-mouth pint jars to layer parfait in the same manner as described in recipes, cover tightly with lids and store jars in the refrigerator for up to 7 days. When set to eat, enjoy it cold.

Lunch – Kale Waffles

Serving: 2 Preparation time: 5 minutes; Cooking time: 5 minutes; Nutritional Info: 185 Cal; 8.2 g Fats; 4.5 g Protein; 22.1 g Carb; 4.4 g Fiber; Ingredients ½ cup whole-wheat flour ¼ bunch of kale, finely chopped ½ teaspoon baking powder 1 tablespoon olive oil

½ cup almond milk, unsweetened Directions 1. Switch on a mini waffle maker and let it preheat for 5 minutes. 2. Meanwhile, take a medium bowl, place all the ingredients in it, and then mix by using an immersion blender until smooth. 3. Ladle the batter evenly into the waffle maker, shut with lid, and let it cook for 3 to 4 minutes until firm and golden brown. 4. Serve straight away. Meal Prep Instructions: Cool the waffles, divide them between two meal prep containers, evenly add berries into the container, and then add maple syrup in mini-meal prep cups. Cover each container with lid and store in the refrigerator for up to 5 days. When set to eat, enjoy them cold or reheat them in the microwave for 40 to 60 seconds or more until hot.

Dinner – Brown Butter and Parmesan Spaghetti

Serving: 2

Preparation time: 5 minutes; Cooking time: 12 minutes; Nutritional Info: 280 Cal; 14.7 g Fats; 7.6 g Protein; 28.2 g Carb; 1.6 g Fiber; Ingredients 4 ounces spaghetti ¼ teaspoon salt 1/8 teaspoon ground black pepper 2 tablespoons butter 3 tablespoons grated parmesan cheese Directions 1. Prepare the spaghetti, and for this, cook it according to the instruction on the packet and then set aside until required, reserve some pasta water. 2. When spaghetti is about to cook, take a medium pan, place it over medium-low heat, add butter and wait until it melts. 3. Switch heat to medium level, frequently whisk for 5 to 7 minutes until the butter starts turning brown and then remove the pan from heat. 4. Transfer spaghetti to a medium bowl, pour brown butter over it and then drizzle with 2 tablespoons of pasta water. 5. Sprinkle cheese over spaghetti along with salt and black pepper and toss well until coated. 6. Serve straight away.

Meal Prep Instructions: Cool the pasta thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 5 Breakfast – Vanilla Tea Breakfast Shakes

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 90 Cal; 3.3 g Fats; 1.4 g Protein; 13.7 g Carb; 0.3 g Fiber; Ingredients ½ teaspoon cinnamon ½ teaspoon ginger powder ¼ teaspoon ground cardamom ¼ teaspoon vanilla extract, unsweetened 1 ½ cup almond milk, unsweetened Extra: 2 teaspoons coconut sugar ½ cup of water ½ cup of ice cubes Directions 1. Place all the ingredients in the order into a food processor or blender, and then pulse for 1 to 2 minutes until smooth. 2. Distribute shake between two glasses and then serve.

Meal Prep Instructions:

Divide shake between two jars or bottles, cover with a lid and then store the containers in the refrigerator for up to 3 days.

Lunch – Cauliflower Muffins

Serving: 2 Preparation time: 10 minutes; Cooking time: 15 minutes; Nutritional Info: 192 Cal; 9.7 g Fats; 11.4 g Protein; 14.3 g Carb; 5.2 g Fiber; Ingredients ½ of cauliflower head, grated 2 ounces grated parmesan cheese 1 tablespoon flaxseed 3 tablespoons hot water 1/3 teaspoon salt Extra: 1/4 teaspoon ground black pepper ¼ teaspoon dried thyme Directions 1. Switch on the oven, then set it to 425 degrees F and let it preheat.

2. Take a medium bowl, add flaxseed, stir in hot water, and let it stand until required. 3. Cut cauliflower into florets, add them into a food processor and then process for 3 minutes until mixture resembles rice. 4. Transfer cauliflower into a medium heatproof bowl, cover with a plastic wrap loosely, and then microwave for 2 minutes at high heat setting until tender. 5. Drain cauliflower, cool it 5 minutes, wrap it in a cheesecloth and then twist well to remove excess moisture. 6. Transfer cauliflower into a flax bowl, add remaining ingredients, and stir until well combined. 7. Spoon cauliflower mixture into four portions onto a baking sheet lined with parchment paper, shape them into round biscuits, spray with oil and then bake for 12 minutes until nicely browned. 8. Serve straight away.

Meal Prep Instructions: Cool the muffins completely, wrap them with cling film, and then cover them with a foil. Store wrapped muffins in the refrigerator for up to 5 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Rice with Asparagus and Cauliflower

Serving: 2 Preparation time: 5 minutes; Cooking time: 20 minutes; Nutritional Info: 257 Cal; 8.2 g Fats; 4.5 g Protein; 40.7 g Carb; 4 g Fiber; Ingredients 3 ounces asparagus 3 ounces cauliflower, chopped 2 ounces tomato sauce ½ cup of brown rice ¾ cup of water Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper ¼ teaspoon garlic powder 1 tablespoon olive oil Directions 1. Take a medium saucepan, place it over medium heat, add oil and when hot, add asparagus and cauliflower and then sauté for 5 to 7 minutes until golden brown. 2. Season with garlic powder, salt, and black pepper, stir in tomato sauce, and then cook for 1 minute. 3. Add rice, pour in water, stir until mixed, cover with a lid and cook for 10 to 12 minutes until rice has absorbed all the liquid and become tender.

4. When done, remove the pan from heat, fluff rice with a fork, and then serve. Meal Prep Instructions: Cool the rice thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 6 Breakfast – Berry Bowl

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 300 Cal; 10.3 g Fats; 6 g Protein; 45.7 g Carb; 8.7 g Fiber; Ingredients 1 cup mixed berries 2 bananas, sliced 2 tablespoons peanut butter 2 teaspoons grated coconut ¾ cup almond milk, unsweetened Extra: ¼ cup of water Directions 1. Place ¾ cup berries into a food processor, add remaining ingredients except for remaining berries and coconut, and then pulse for 2 minutes until smooth. 2. Divide smoothie between two bowls, evenly top with remaining berries, and then sprinkle with coconut. 3. Serve straight away.

Meal Prep Instructions: Divide smoothie between two meal prep containers, cover with a lid and then store the containers in the refrigerator for up to 7 days. When set to eat, top with berries and coconut and then serve.

Lunch – Corn Fritters

Serving: 2 Preparation time: 10 minutes; Cooking time: 10 minutes; Nutritional Info: 265 Cal; 18.4 g Fats; 4.6 g Protein; 19.8 g Carb; 8.1 g Fiber; Ingredients 1 avocado, peeled, pitted, diced 5 tablespoons whole wheat flour 1 chipotle pepper, chopped 1 tablespoon flaxseed 3 tablespoons hot water Extra: 2 tablespoons chopped cilantro

1/3 teaspoon 1/8 teaspoon 1 tablespoon 1 tablespoon Directions

salt ground black pepper lime juice olive oil

1. Take a medium bowl, place flaxseed in it, stir in water, and let it stand for 5 minutes. 2. Then add flour and remaining ingredients, reserving avocado and oil, and then stir until smooth. 3. Add avocado slices and stir until well mixed. 4. Take a medium skillet pan, place it over medium-low heat, add oil and when hot, add a spoonful of batter. 5. Flatten the batter and then add more batter in the same manner until the pan has filled. 6. Cook the fritters for 5 minutes per side until golden brown and then transfer to a plate. 7. Serve straight away. Meal Prep Instructions: Cool the fritters, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Spaghetti with Tomato Sauce

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 265 Cal; 8.4 g Fats; 7.2 g Protein; 39.3 g Carb; 2.9 g Fiber; Ingredients 4 ounces spaghetti 2 green onions, greens, and whites separated 1/8 teaspoon coconut sugar 3 ounces tomato sauce 1 tablespoon olive oil Extra: 1/3 teaspoon salt ¼ teaspoon ground black pepper 2 teaspoons grated parmesan cheese Directions 1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Then take a skillet pan, place it over medium heat, add oil and when hot, add white parts of green onions and cook for 2 minutes until tender. 3. Add tomato sauce, season with salt and black pepper and bring it to a boil.

4. Switch heat to medium-low level, simmer sauce for 1 minute, then add the cooked spaghetti and toss until mixed. 5. Divide spaghetti between two plates, sprinkle cheese on top, and then serve.

Meal Prep Instructions: Cool the spaghetti, divide evenly between two meal prep containers, and then sprinkle cheese on top. Cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Day 7 Breakfast – Iced Coffee

Serving: 2 Preparation time: 5 minutes; Cooking time: 0 minutes; Nutritional Info: 179 Cal; 5 g Fats; 0.8 g Protein; 33.3 g Carb; 0.2 g Fiber; Ingredients 4 teaspoons espresso powder 1 ½ cup hot water 6 tablespoons almond milk, unsweetened ½ cup of ice cubes Directions 1. Take a jug, pour in hot water, stir in espresso powder until mixed and then stir in milk until combined. 2. Take two mugs, fill it with ice cubes, pour coffee over it, and then serve.

Meal Prep Instructions: Divide coffee between two meal prep cups, cover with a lid and then store the containers in the refrigerator for up to 7

days. When ready to drink, stir the coffee, add ice cubes, and then serve.

Lunch – Sticky Garlic Noodles

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 291 Cal; 12.4 g Fats; 6.4 g Protein; 37.2 g Carb; 2.3 g Fiber; Ingredients 4 ounces spaghetti 2 green onions, chopped 1 teaspoon minced garlic 1 tablespoon coconut sugar 2 tablespoons butter Extra: 1 tablespoon soy sauce Directions 1. Prepare the spaghetti, and for this, cook it according to the instructions on the packet and then set aside. 2. Then take a medium saucepan, place it over medium heat, add butter and let it melt.

3. Add onion and garlic, stir and cook for 1 minute until fragrant. 4. Stir in coconut until dissolved and then stir in soy sauce until mixed. 5. Add spaghetti, toss until well coated and serve. Meal Prep Instructions: Cool the noodles, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.

Dinner – Crispy Cauliflower

Serving: 2 Preparation time: 5 minutes; Cooking time: 15 minutes; Nutritional Info: 161 Cal; 13.5 g Fats; 2.4 g Protein; 7.2 g Carb; 2.8 g Fiber; Ingredients 6 ounces of cauliflower florets ½ of zucchini, sliced ½ teaspoon of sea salt ½ tablespoon curry powder ¼ teaspoon maple syrup

Extra: 2 tablespoons olive oil Directions 1. Switch on the oven, then set it to 450 degrees F and let it preheat. 2. Meanwhile, take a medium bowl, add cauliflower florets and zucchini slices, add remaining ingredients, reserving 1 tablespoon oil, and toss until well coated. 3. Take a medium skillet pan, place it over medium-high heat, add remaining oil and wait until it gets hot. 4. Spread cauliflower and zucchini in a single layer and sauté for 5 minutes, tossing frequently. 5. Then transfer the pan into the oven and then bake for 8 to 10 minutes until vegetables have turned golden brown and thoroughly cooked, stirring halfway. 6. Serve straight away.

Meal Prep Instructions: Cool the zucchini and cauliflower thoroughly, divide evenly between two meal prep containers, cover with a lid, and then store the containers in the refrigerator for up to 7 days. When set to eat, reheat in the microwave oven for 1 to 2 minutes until hot and then serve.