Breakfast

• Scrambled vegan eggs prepared using cooking spray (see recipe below)
• ½ C Firm tofu 
• 1 Tbsp shredded Daiya cheddar cheese  
• 1 slice toasted rye bread  
• 1 C calcium-fortified soy milk  
• 16 oz of water 

 Lunch 

• Corn and tomato Salad (see recipe below)  
• ½ C of unsalted Cashews  
• 1 medium orange  
• 16 oz of water 

Dinner

• Chickpea Curry (see recipe below)  
• ½ C of  diced Avocado  
• 1 C of honeydew lemon
• 16 oz of water 

Snack 

• ¾ oz or about 20 large dry-roasted, unsalted peanuts  
• 1 apple  
• 1 Glass (5 oz) of wine  
• 16 oz of water 

Breakfast 

• One small vegan bran muffin (see recipe below) 
• 1 tsp Earth Balance Original vegan butter  
• 1 C Cashew milk   
• Five figs   
• 16 oz of water 

Snack

• Kiwi Strawberry Smoothie (see recipe below) 

Lunch

• ½ C marinated tempeh   
• ½ C green beans   
• ¼ C mixed nuts   
• 2 tsp canola oil   
• 1 medium orange   
• 16 oz of water 

Dinner

• Tofu Spinach lasagna (see recipe below) 
• 16 oz of water 

Snack

• 10 large baby carrots, served with 2 Tbsp fat-free ranch dressing for dipping  
• 8 oz canned vegetable juice (low sodium)  

Breakfast 

• 2 Orange Sweet potato Pancakes (see recipe below)  
• 1 oz of pure maple syrup  
• One medium banana  

Snack

• 1 slice 100% spelt bread  
• 1 tablespoons all-natural peanut butter  

Lunch

• Spinach Salad With Orange-Sesame Dressing (see recipe below)   
• 6 oz of water

Dinner

• Avocado Reuben (see recipe below)  
• Garlic green beans (see recipe below)  

Snack

• 3 C baby carrots and pepper strips combined  
• 2 TBSP hummus  
• 1 Glass (5 ounces) of wine  
• 16 oz of water 

Breakfast 

• 1 C cooked kasha, topped with  
• 2 Tbsp slivered almonds and  
• ½ C fresh sliced strawberries  
• 6 fl oz soy milk, added to kasha and/or consumed as a beverage  
• 16 oz of water 

Snack

• Apple  
• 6 oz Soy yogurt  
• 16 oz of water 

Lunch

• 1 C Lentil bean soup  
• 1 Slice Multi grain toast  
• 1 C mixed greens with  
• 2 tsp Olive Oil and vinegar  
• Two plums  
• 16 oz of water 

Dinner

• Pasta salad (1½ C cooked enriched pasta (100% whole wheat pasta)[cooled], tossed with 2 diced plum tomatoes, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 Tbsp chopped fresh scallions, 3 sliced jumbo black olives, 1 oz crumbled soft goat cheese, and 1 tsp olive oil)  
• 1 C pineapple chunks  
• 16 oz of water 

Snack

• Green power Mojito Smoothie (see recipe below) 
• 16 oz of water 

Breakfast

• 1¼ C Bob’s Red Mill Creamy Organic Buckwheat cooked in 8 fl oz of soy milk, topped with 2 Tbsp golden seedless raisins and 2 Tbsp chopped pecans  
• 16 oz of water 

Lunch

• Asian Fusion Salad (see recipe below) 
• 16 oz of water 

Dinner

• Italian Eggplant Sandwich (see recipe below)  
• 5 ounce glass Red wine  
• 16 oz of water 

Snack 

• Berry Good Smoothie (see recipe below) 

Breakfast

• 1 C bran flakes or similar cold, dry cereal, topped with 2 Tbsp chopped walnuts and ½ C fresh blueberries  
• 8 fl oz soy milk  
• 16 oz of water 

Lunch

• 2 Mexican Sliders  (see recipe below)  
• 2 Whole wheat slider bread  
• 16 oz of water 

Dinner

• Vegan Shepherds Pie (see recipe below)  
• Two 5 oz glass Red wine  

Snack

• ¼ C walnuts  
• One apple  
• 16 oz of water 

Ingredients 

• 2 slices rye or pumpernickel bread
• Mustard
• 2TBSP Thousand Island dressing
• 1/2 avocado, pitted, peeled, and mashed
• 1/4 cup sauerkraut

Instructions

• Spread one slice of bread with some mustard, the other slice with Thousand Island dressing.
• Place the bread slices, dry side down, in a lightly oiled skillet. Top one slice with avocado, and the other with sauerkraut.
• Over medium heat, grill the sandwich until lightly browned and hot, about 5 minutes. Put the sandwich halves together and enjoy!

Makes 1 serving

Ingredients

• 2 cups of baby spinach leaves
• 1 small banana
• 1 C carrot peeled
• 10 ounces of Blue Monkey Coconut water
• ¾ cup of ice

Instructions

•  Blend all ingredients in blender until smooth

Makes 1 serving

• Ingredients 
  • 1 cup frozen strawberries
  • ¾ cups warm water
  • 1 cups  soy milk
  • ¾ cups fresh spinach, or to taste
  • ½ cup frozen blueberries
  • ½  frozen chopped banana
  • 1 tsp honey
  • ¼ lemon, juiced

  Instructions

  • Place strawberries in a bowl; add warm water.
  • Blend soy milk and spinach together in a blender until smooth. Add blueberries, banana, and honey and blend until smooth. Add strawberries-water mixture and lemon juice and blend until smooth.

  Makes 1 serving 

Ingredients

• 1.5 tsp vegetable oil
• ½  onions, minced
• ½  cloves garlic, minced
• ½  teaspoons fresh ginger root, finely chopped
• 2 whole cloves
• ½ Stick cinnamon, crushed
• ¼ Teaspoon ground cumin
• ¼ Teaspoon ground coriander
• Salt to taste
• ¼ Teaspoon cayenne pepper
• ¼ Teaspoon ground turmeric
• 1 C dry garbanzo beans
• ¼ C chopped fresh cilantro

Instructions

• Soak the beans over night to make for easy cooking
• Heat oil in a large frying pan over medium heat, and fry onions until tender.
• Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and turmeric.
• Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo beans and water used to soak.
• Continue to cook and stir until all ingredients are well blended and heated through.
• Remove from heat.
• Stir in cilantro just before serving

Makes 2 servings

Ingredients 

• 2 Tbsp. salt
• 15 ears fresh corn
• 5 Roma tomatoes, cored and diced
• 10 cherry tomatoes, quartered
• 2 yellow peppers, seeded and diced
• 1 large red onion, finely minced
• 2 jalapeños, seeded and minced
• 3 garlic cloves, minced
• 1/3 cup lime juice
• 1 tsp. sea salt
• 1 tsp. black pepper
• 1/2 cup extra virgin olive oil
• 1/4 cup fresh oregano

Instructions

• Bring a large pot of water to a boil and add the salt. Return to a boil, add 5 ears of the corn, and cook for 3 minutes. Remove from the pot and set aside to cool. Repeat with the remaining corn. When cool, cut the kernels from the cobs with a sharp knife.
• In a large bowl, combine the corn kernels, tomatoes, yellow peppers, and red onion.
• Using a whisk, combine the jalapeños, garlic, lime juice, salt, and pepper in a small bowl. While whisking, drizzle in the oil to form an emulsion.
• Pour over the vegetables, stirring gently to combine. Add the oregano before serving.
• Store in the refrigerator for 2 days or leave at room temperature for 1 hour.

Makes 10 to 12 servings

Ingredients

• 1 lb. green beans, rinsed and ends trimmed
• Boiling water sufficient to steam the green beans
• 2 tsp. toasted sesame oil
• 8 garlic cloves, finely minced
• 2 Tbsp. seasoned rice vinegar
• 1/4 tsp. dried red pepper flakes (optional)

Instructions

• Break the green beans into 1-inch pieces and steam over the boiling water for 7 to 10 minutes, or until tender.
• Heat the oil in a nonstick skillet, add the garlic, and sauté for 3 minutes. Add the vinegar, soy sauce, and red pepper flakes and stir to combine.
• Add the steamed green beans, stir to combine, and cook over medium heat for 1 minute, then transfer to a serving dish.

Makes 4 servings

Ingredients 

• ¾ cup ice cubes, or as desired
• ½ cups baby spinach leaves, or to taste
• ¼ can crushed pineapple
• ½ cup water, or to taste
• ¼ banana, broken into chunks
• ¼ orange, peeled and segmented
• 3 fresh mint leaves, or more to taste
• ¼ lemon, juiced
• ¼ lime, juiced

Instructions

• Blend ice, spinach, pineapple, water, banana, orange, mint, lemon juice, and lime juice in a blender until smooth.

Makes 1 serving

Ingredients 

• 1 eggplant
• 1/2 cup soy milk
• Egg Replacer (Tofu: Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.) equivalent to 1 egg
• Salt to taste
• 1/2 cup Brown Rice flour
• 1 cup Italian-style bread crumbs
• 4 whole wheat sub rolls, sliced
• 1/2-1 cup marinara sauce

Instructions

• Preheat the oven to 400 degrees F. Peel and cut the eggplant into 1/4-inch slices and set aside.
• Combine the soy milk and egg replacer and a pinch of salt (if desired) and mix well. Set up a breading station with one bowl for each: flour, egg replacer mixture, and bread crumbs. Dredge the eggplant in flour and shake off the excess. Submerge the eggplant in the egg replacer mixture, shake off the excess, then coat evenly with bread crumbs. Place the eggplant in a single layer on a lightly greased baking sheet. Bake, uncovered, for 15 to 20 minutes, or until the eggplant is crisp on the outside and tender inside.
• Place the eggplant slices on the sub rolls, top with marinara sauce, and serve immediately.

Makes 4 servings

Ingredients

• 1 banana
• 6 strawberries
• 1 kiwi
• 1/2 cup vanilla frozen yogurt
• 3/4 cup pineapple and orange juice blend

Instructions 

• Place the banana, strawberries, kiwi, vanilla frozen yogurt, and pineapple and orange juice blend in a blender. Blend until smooth.

Serves 2

Ingredients 

• 5 cups pinto beans
• 1/2 cup onion
• 1 clove garlic
• 2 cups of veggies: 1 cup canned yellow corn, 2/3 cup sweet red pepper, 1/3 cup packed spinach
• 3 tablespoons liquid: 1 tablespoon lime juice (1/2 a lime), 2 tablespoons red prepared salsa
• 4 teaspoons spice: 2 tsp cumin, 2 tsp chili powder
• 1/2 teaspoon salt
• 1 cup dry ingredient: cornmeal
• 1/2 cup texture ingredients: 1/4 cup cilantro, 1/4 cup white rice

 Instructions

• Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
• Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
• Form into golf ball size balls and flatten into patties.
• Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Makes about 18 small patties.

Ingredients 

• 1½ C whole wheat pastry flour
• 1½ tsp baking powder
• ½ tsp baking soda
• ¼ tsp salt
• 1 tbsp flaxmeal
• 1 medium sweet potato, roasted in an oven until cooked through.
• ½ C applesauce
• 1½ C non-dairy milk, almond
• ½ C orange juice

 Instructions

• Mix together the flour, baking soda, baking powder, salt and flaxmeal in a large bowl.
• Blend the sweet potato, orange juice, applesauce and non-dairy milk in a food processor or blender until you have a smooth mixture.
• Add the wet mixture to the dry ingredients, whisking or mixing with a spatula until everything is just combined. Do not overmix.
• Heat a griddle and spray on some oil. Pour about ¼ cup of batter in the center and cook until the sides start to dry and bubbles appear on top. Work on medium heat and keep a close eye because the sugar in the sweet potatoes and orange juice can cause the pancakes to brown quickly.
• Flip the pancake and continue to cook until the other side is golden-brown.

Serves 8 pancakes

Ingredients 

• 2 Tbsp. olive oil
• 2 Tbsp. rice vinegar
• 2 Tbsp. freshly squeezed orange juice
• 1 Tbsp. toasted sesame oil
• 1 Tbsp. agave nectar
• 1 clove garlic
• 1/4 tsp. smoked paprika
• 1 bunch fresh spinach, washed, drained, and chopped
• 2 medium-sized sweet peppers, sliced and deseeded
• 1/2 red onion, thinly sliced
• 1/2 orange, sliced into rounds or halves
• Sesame seeds, for garnish

 Instructions 

• Combine the olive oil, rice vinegar, orange juice, sesame oil, agave nectar, garlic, and smoked paprika in a food processor or high-speed blender and blend until combined. Adjust the flavors, as needed, then set aside.
• In a large bowl, combine the spinach, peppers, onions, and orange slices, then drizzle with the orange-sesame dressing. Garnish with sesame seeds

Makes 4 servings

Ingredients 

• 1 16-oz. container firm, water-packed tofu, rinsed
• Cooking Spray to coat the skillet
• 1/2 tsp. granulated onion
• 1 small onion, sliced
• Sliced mushrooms, to taste
• 1 garlic clove
• Ground white pepper, to taste
• 1 1/2 Tbsp. Bragg Liquid Aminos

 Instructions

• Gently squeeze the tofu to extract excess water. Blot dry with paper towels.
• Heat a nonstick skillet over medium-high heat,spraying the pan tocoat the bottom.
• Break the tofu into pieces and place in the skillet. Cook, stirring occasionally, until lightly golden.
• Stir in the granulated onion, coating the tofu well.
• Add the onions, mushrooms, and garlic. Cook, stirring occasionally, until the mushrooms are tender.
• Sprinkle with the white pepper and drizzle with the Braggs, stirring until the liquid is absorbed.
• Remove from the heat.

Makes 3 to 4 servings

Ingredients 

• 1/2 lb. lasagna noodles
• 2 10-oz. packages frozen chopped spinach, thawed and drained
• 1 lb. soft tofu
• 1 lb. firm tofu
• 1/4 cup soy milk
• 1/2 tsp. garlic powder
• 2 Tbsp. lemon juice
• 3 tsp. minced fresh basil
• 2 tsp. salt
• 4 cups vegetable tomato sauce

Instructions

• Cook the lasagna noodles according to the package directions. Drain and set aside.
• Preheat the oven to 350 degrees F.
• Squeeze the spinach as dry as possible and set aside.
• Place the tofu, soy milk, garlic powder, lemon juice, basil, and salt in a food processor or blender and blend until smooth. Stir in the spinach.
• Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles). Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling. End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.

Makes 8 servings

Ingredients 

• 1 eggplant
• 1/2 cup soy milk
• Egg Replacer (Tofu: Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfect for “eggy” dishes.) equivalent to 1 egg
• Salt to taste
• 1/2 cup Brown Rice flour
• 1 cup Italian-style bread crumbs
• 4 whole wheat sub rolls, sliced
• 1/2-1 cup marinara sauce

Instructions

• Preheat the oven to 400 degrees F. Peel and cut the eggplant into 1/4-inch slices and set aside.
• Combine the soy milk and egg replacer and a pinch of salt (if desired) and mix well. Set up a breading station with one bowl for each: flour, egg replacer mixture, and bread crumbs. Dredge the eggplant in flour and shake off the excess. Submerge the eggplant in the egg replacer mixture, shake off the excess, then coat evenly with bread crumbs. Place the eggplant in a single layer on a lightly greased baking sheet. Bake, uncovered, for 15 to 20 minutes, or until the eggplant is crisp on the outside and tender inside.
• Place the eggplant slices on the sub rolls, top with marinara sauce, and serve immediately.

Makes 4 servings

Ingredients 

• 1 1/3 cups flour
• 1 cup wheat bran
• 1/2 cup sugar
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 1 1/4 cups soymilk
• 1/2 cup applesauce
• 2 tablespoons ground flax seeds
• 1 teaspoon vanilla extract
• 1/4 cup raisins
• 1/4 cup sunflower seeds

Instructions

• Preheat oven to 350°F.
• Line 12 muffin tins with paper liners.
• In large bowl, stir together flour, bran, sugar, baking soda, and salt.
• Stir remaining ingredients till gently mixed.
• Spoon into muffin cups and bake for 25 minutes or until toothpick comes out clean.
• Let cool completely.

Serves 12

Ingredients

• 1.5 cups cooked beans (your favorite dry black bean)
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 2 cups diced (carrots, celery, mushrooms, chopped spinach, chopped kale, corn, chopped artichokes, zucchini, squash, sweet potato)
• 2 teaspoons + 2 tablespoons grapeseed oil for frying
• 3 tablespoons liquid flavor (mix and match suggestions: mustard, balsamic vinegar
• 4 teaspoons spice (combine we recommend combining at least two: smoked paprika, cumin, chili powder, italian seasoning, black pepper, cayenne pepper, fennel, oregano, curry powder)
• 1/2 teaspoon kosher salt (omit or reduce if your liquid or spices contain salt)
• 1 cup dry base ingredient (choose one or mix: buckwheat, bread crumbs, cornmeal, oatmeal)
• 1/2 cup texture ingredient (choose one or mix: olives, avocado, sundried tomatoes)

Instructions

• Heat 2 teaspoons oil in a pan over medium heat. Fry the onion, veggies, and garlic until softened, about 5 minutes.
• Transfer to a food processor and pulse with beans, liquid flavor, spice, salt until combined but still chunky. Pulse in the dry base and texture ingredient.
• Form into golf ball size balls and flatten into patties.
• Heat 2 tablespoons oil over medium-high heat. Fry patties 2-3 minutes per side until browned and heated through.

Makes 9 patties