Hi Fortify Friend,
Welcome to your 3-day plant-based meal plan! On the next pages, you will find the spring themed plan I have created for our newsletter subscribers, along with an itemized grocery list and delicious recipes.
Here are some tips and information that will help you follow your meal plan:
I have included a full grocery list that outlines the ingredients you will need to follow this meal plan. Before you head out to do your shopping, take some time to go through the list and check off any items you already have. This will save you time and money.
The grocery list is organized into categories based on how a typical grocery store is laid out. This will allow you to do your grocery shopping in an organized fashion starting with fruits, then vegetables, etc. Doing your shopping this way will save you time.
Every recipe states the total number of servings and the total prep time so that you know how many servings the recipe creates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep them according to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipe serves four, prepare it, divide it into four even portions and enjoy one portion.
You'll notice that some meals on the plan calendar are shaded out. This means that the meal has been marked as a leftover. You've already prepared it, so you do not need to make it again. Cook once, eat multiple times. Leftovers are a great way to save you money and time in the kitchen.
In Great Health, Megan Deaust Culinary Nutrition Expert Fortify
[email protected] Lemon Pie Smoothie Blueberry Chia Parfait Lemon Pie Smoothie
Strawberry Coconut Oatmeal Muffins Banana Sushi Strawberry Coconut Oatmeal Muffins
Kale Blueberry Salad with Lemon Tahini Spring Vegetable Pasta Salad Kale Blueberry Salad with Lemon Tahini Dressing Dressing
Turmeric Hummus, Cucumber Slices Crackers & Avocado Turmeric Hummus, Cucumber Slices
Spring Vegetable Pasta Salad Tofu Cabbage Wraps with Almond Korean Jackfruit Bowls Butter Sauce, Coconut Lime Quinoa
Nacho Cheese Doritos Sea Salt & Nutritional Yeast Popcorn Nacho Cheese Doritos
[email protected] Avocado Asparagus Corn Tortilla
Banana Basil Leaves Tofu
Blueberries Carrot
Lemon Cilantro
Lemon Juice Cucumber Apple Cider Vinegar
Lime Garlic Avocado Oil
Lime Juice Green Cabbage Coconut Oil
Mango Green Onion Extra Virgin Olive Oil
Strawberries Kale Leaves Kimchi
Radishes Red Wine Vinegar
Red Bell Pepper Sesame Oil Almond Butter Tahini
Maple Syrup Tamari
Brown Rice
Brown Rice Fusilli, Cooked
Chia Seeds Canned Jackfruit Unsweetened Almond Milk
Chili Powder Chickpeas
Garlic Powder Lentils
Ground Flax Seed Organic Coconut Milk Vanilla Protein Powder
Hemp Seeds Quinoa Water
Onion Powder Whole Grain Crackers Red Pepper Flakes
Sea Salt
Sea Salt & Black Pepper Arrowroot Powder
Sesame Seeds Baking Powder
Slivered Almonds Coconut Sugar
Smoked Paprika Nutritional Yeast
Sunflower Seeds Oats
Turmeric Organic Popcorn Kernels
Unsweetened Shredded Coconut
Vanilla Extract Frozen Blueberries
Frozen Cauliflower
Frozen Peas
[email protected] 10 MINUTES
Lemon Juice Place all ingredients in your blender, blend until smooth and serve. Banana Hemp Seeds Frozen Cauliflower Water Replace with one scoop of plant based protein powder. Vanilla Protein Powder (Unsweetened & plantbased) Prep ingredients (except lemon juice and water) in mason jars or glass containers Ground Flax Seed and freeze. When ready to make a smoothie, dump contents of jar into high- speed blender with lemon juice and water and process as normal.
[email protected] 30 MINUTES
Unsweetened Almond Milk In a bowl, mix together the almond milk, chia seeds and maple syrup. Whisk Chia Seeds until well combined. Let the mixture sit for 30 minutes at room temperature Maple Syrup or cover and store in the fridge overnight. Frozen Blueberries (thawed) Once it has thickened up, layer chia pudding into mason jars or containers. Slivered Almonds Add a layer of blueberries and sprinkle with slivered almonds. Repeat layers until all ingredients are used up. Eat right away or seal jars and store in the fridge until ready to eat. Enjoy!
Use shredded coconut or hemp seeds instead.
If your chia seeds do not create a gel, they may be stale. Time to buy a new bag!
[email protected] 40 MINUTES
Organic Coconut Milk (full fat, Preheat your oven to 375ºF (190ºC) and line a muffin pan with liners. from the can) In a small mixing bowl combine the coconut milk, maple syrup, vanilla extract Maple Syrup and ground flax. Stir to combine and let it sit for at least 5 minutes. Vanilla Extract In a second mixing bowl combine the oats, shredded coconut and baking Ground Flax Seed powder. Add the coconut milk mixture to the oats and mix well. Fold in the Oats (rolled) chopped strawberries. Unsweetened Shredded Coconut Divide the oatmeal batter between the muffin cups and bake for 24 to 28 Baking Powder minutes or until the muffins are golden brown around the edges and just Strawberries (fresh, chopped) firm to the touch. Let the muffins cool in the pan for 5 minutes before transferring to a cooling rack to cool completely. Enjoy!
Refrigerate in an airtight container for up to three days or freeze for up to one month.
One serving is equal to one muffin.
Add cinnamon or a pinch of salt.
Use blueberries or raspberries instead. Fresh berries are best instead of frozen.
Use honey or agave instead.
Use quick oats instead.
Use a non-stick muffin pan or grease pan with coconut oil.
[email protected] 5 MINUTES
Banana (peeled) Spread almond butter onto banana.
Almond Butter Sprinkle hemp seeds over top. Hemp Seeds Slice and enjoy!
Use sunflower seeds instead.
[email protected] 15 MINUTES
Kale Leaves (chopped) Place kale leaves in a large bowl. Add half of your olive oil, red wine vinegar Extra Virgin Olive Oil (divided) and season with sea salt and black pepper to taste. Massage very well until Red Wine Vinegar kale is coated. Set aside. Sea Salt & Black Pepper (to taste) In a blender or food processor, combine your remaining olive oil and lemon Tahini juice with tahini, maple syrup and water. Add a pinch of sea salt and blend Lemon (juiced) very well until smooth. (Tip: Add extra water 1 tbsp at a time if the dressing is too thick.) Maple Syrup Water Divide your kale in between bowls and top with lentils, green peas, radishes Lentils (canned - drained and and blueberries. Drizzle with desired amount of lemon-tahini dressing and rinsed) enjoy! Frozen Peas (thawed) Radishes (finely sliced) Blueberries Use any dark leafy green instead and skip massaging the greens with olive oil and vinegar. This step is meant to soften the kale.
Use chickpeas or beans instead.
Stores well in the fridge up to 2 days when made with kale. Do not put olive oil, vinegar, salt or dressing on leftover salad if using a different type of greens.
Store separately in a glass container with a lid. Note that the dressing will thicken as it sits in the fridge, so you may need to add (more) water when you use it again.
[email protected] 10 MINUTES
Chickpeas (canned - drained and Add all ingredients together in a food processor. Blend until a creamy rinsed) consistency forms. Enjoy! Garlic (clove) Tahini Apple Cider Vinegar Extra Virgin Olive Oil Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a sandwich Turmeric spread. Sea Salt Store in an air-tight container in the fridge up to 3-5 days, or in the freezer up to 6 months.
[email protected] 5 MINUTES
Cucumber Slice the cucumber and enjoy!
Cucumber can keep up to one week in the fridge if stored in water.
[email protected] 10 MINUTES
Whole Grain Crackers Mash the avocado onto the crackers and sprinkle with salt and pepper to Avocado taste. Enjoy! Sea Salt & Black Pepper (to taste)
Use grain-free flax crackers instead.
Top with hemp seeds, sliced hard boiled egg, or smoked salmon.
[email protected] 30 MINUTES
Basil Leaves (chopped) Create your pesto by combining basil, kale, lemon juice, garlic, olive oil sea Kale Leaves salt and sunflower seeds together in a blender or food processor. Blend Lemon (juiced) until smooth. Garlic (clove, chopped) Trim the woody ends from the asparagus. Fill a pot with 2 cups water and a Extra Virgin Olive Oil pinch of sea salt. Place on the stove and bring to a boil. Once boiling, reduce Sea Salt to a simmer, add the asparagus and cover. Let cook for 3 minutes. Transfer asparagus out of the water and slice into 1 inch pieces. Sunflower Seeds Asparagus Bring another pot of water to a boil and cook brown rice fusilli as per the Frozen Peas (thawed) instructions on the package. Once cooked, strain and transfer to a bowl. Add in the asparagus, peas and radishes. Toss well with desired amount of Radishes (sliced into rounds) pesto. Divide into bowls and enjoy! Brown Rice Fusilli, Cooked
Add grilled chicken or roasted chickpeas.
[email protected] 50 MINUTES
Tofu (extra firm, drained) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment Avocado Oil paper. Slice the tofu into cubes and pat dry with a paper towel, pressing Arrowroot Powder gently to remove excess liquid. Add the tofu to a small bowl and toss with avocado oil, arrowroot powder and half the tamari. Place on the baking sheet Tamari (divided) and cook for 25 to 30 minutes, flipping halfway through. Almond Butter Lime Juice While the tofu is cooking, add the remaining tamari, almond butter, lime juice, coconut sugar, sesame oil and water to a blender and process until Coconut Sugar smooth. Sesame Oil Water Place the tofu, along with the mango and pepper into the cabbage leaves. Top with the almond butter sauce and cilantro, if using. Mango (diced) Red Bell Pepper (chopped) Green Cabbage (pulled apart into leaves) Cilantro (optional, chopped) One 350g package of tofu is approximately 12 ounces. Two 350g packages is approximately 1.5 lbs.
Refrigerate leftover tofu and toppings separately in an airtight container for up to three days.
One serving is equal to approximately two cabbage leaf wraps.
Use sunflower seed butter instead of almond butter.
Add sesame or hemp seeds on top.
[email protected] 15 MINUTES
Quinoa (uncooked) Cook your quinoa by combining quinoa, coconut milk and lime juice in a Organic Coconut Milk sauce pan. Place over high heat and bring to a boil. Lime (zested and juiced) Once boiling, reduce to a simmer and cover. Let simmer for 12 to 15 minutes or until all the coconut milk is absorbed. Remove lid, fluff with a fork and set aside. Mix in lime zest. Enjoy!
Refrigerate in an air-tight container up to 4 days or freeze up to 1 month.
Rinse your quinoa before cooking.
Add sea salt and black pepper to taste while your quinoa is cooking.
[email protected] 40 MINUTES
Brown Rice (dry, uncooked) Cook rice according to the directions on the package, and set aside.
Canned Jackfruit (young, In a pan over medium heat, add the jackfruit, garlic, tamari, coconut sugar, drained and rinsed) red pepper flakes and lime juice. Stir until well combined and use a wooden Garlic (clove, minced) spatula to break up and shred the jackfruit. Cook for 15 minutes, or until the Tamari jackfruit is soft. Once it is done, add the sesame oil and remove from heat. Coconut Sugar Plate the rice, and add the cucumber, carrots, kimchi and jackfruit. Top with Red Pepper Flakes sesame seeds and diced green onion. Enjoy! Lime (juiced) Sesame Oil Cucumber (diced) Carrot (medium, grated or diced) Cook the rice ahead of time. Kimchi Sesame Seeds Store ingredients separately in airtight containers in the fridge for up to 3 to 5 Green Onion (diced) days. Reheat the jackfruit mix before serving.
Serve over mixed greens or cauliflower rice instead of regular rice.
Use soy sauce or coconut aminos instead.
[email protected] 30 MINUTES
Corn Tortilla (6-inch) Preheat your oven to 400ºF (204ºC).
Nutritional Yeast Stack the tortillas and slice them into triangle-shaped chips each using a Chili Powder large knife. Sea Salt In a coffee grinder or small blender, add the nutritional yeast, chilli powder, Turmeric sea salt, turmeric, garlic powder, onion powder, and smoked paprika. Grind Garlic Powder into a fine powder. Onion Powder Transfer the ground spices to a bowl and stir in oil to create a thin paste. Smoked Paprika Brush each side of the chips with some of the paste. Coconut Oil (melted) Lay the chips in a single layer on a baking sheet. Bake for 3 to 4 minutes per side, until the chips are slightly browned and feel crispy. This should take 6 to 8 minutes. Watch them closely so they don't burn. They will crisp up further as they cool.
Remove from oven, transfer to a paper towel and cool for 10 to 15 minutes before eating them. Enjoy!
Chips are best fresh, but can be stored in an airtight container on the counter for 1 to 2 days.
If you are using a regular sized blender to make the seasoning, make a double or triple batch. This way, it will grind more evenly. Store leftovers in a spice jar.
[email protected] 10 MINUTES
Organic Popcorn Kernels In a tall, deep pot, heat oil over medium heat for 5 minutes. Pour kernels in Coconut Oil with oil and quickly cover with lid. Give the pot a quick shake and place back Sea Salt on heat. Nutritional Yeast Let kernels pop. Shake the pot when popping slows down holding the lid on tightly. Remove from heat when popping stops. Pour into a bowl immediately to avoid the popcorn burning. Sprinkle with nutritional yeast and sea salt to taste. (Note: Never, ever, EVER leave stove top popcorn unattended.)
Use an air-pop machine instead and drizzle popcorn with 1 tbsp of olive oil once popped. Top with nutritional yeast and sea salt.