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3-Day-Plant-Based-Meal-Plan.Pdf 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.
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