We’ve listed a salad before each dinner but feel free to eat one anytime throughout the day as long as you’re using a nut-based dressing! Salads are a great way to stay hydrated, full and feeling great, in addition to the obvious benefit of all those fresh, raw vegetables and leafy greens. We like to build salads by starting with one part lettuce (romaine, green leaf, etc.) and one part bitter greens (dandelion, arugula, baby kale, etc.), then piling as many vegetables on top as you like, including some cruciferous varieties, like radishes, broccoli, cauliflower or cabbage.

Dinner recipes make four servings in order to leave leftovers for the next day's lunch. Non-dinner recipes make two servings.

In this plan we assume that two people are doing four hard workouts each during the week; and before a workout, we recommend (per person) 2 Medjool dates or 8 ounces of fruit juice.

Depending on which you choose, you’ll need to buy:

• 16 Medjool dates or 64 ounces of fruit juice

Adjust these quantities, as necessary, for the number of workouts or people following the plan.

Optional:

Cashew Cheese

Cashew cheese is a great condiment to keep around and works particularly well on the burritos in this week’s plan. If you decide to make a batch (the extra which you can use for dipping veggies or freeze for later), you'll need in addition:

• 2 cups raw cashews
• Lemon

Pickled Onions

Pickled onions are another favorite condiment for Indian dishes, Mexican dishes, salads and wraps. We like them on the burritos in this week’s plan. If you decide to make a batch (the extra which you can use for dipping veggies or freeze for later), you'll need in addition:

• 2 large red onions
• 2 limes

Dressing A: Cashew Ranch Dressing

Serves: 2, for half a week

Ingredients:

• 1 1/4 cups cashews -- Optional: Pre-soak cashews for a creamier dressing (1-2 hours is fine then drain)
• 1 cup filtered water, for blending
• 1-2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 1/2 teaspoon garlic powder
• 1 1/2 teaspoons onion powder
• 1 teaspoon dried dill
• 1 teaspoon sea salt, or to taste
• 1/2 teaspoon dried basil
• 1/4 teaspoon fresh ground black pepper, or to taste

Directions:

Vitamix-blend all ingredients ‘til creamy and smooth. Make sure not to blend so long that the dressing gets hot. If too thick add more water.

Note: This dressing thickens in the fridge so add a little water, as needed, to thin before using.

To make Buffalo Cashew Ranch: stir hot sauce (Frank's Red Hot is highly recommended) into finished dressing, to taste. A teaspoon of hot sauce per quarter cup of dressing is a good place to start, but this will vary, depending on the brand of hot sauce you use

Dressing B: Tahini Dressing

Serves: 2, for half a week

Ingredients:

• 1 cup raw or toasted sesame tahini
• 1/2 teaspoon marjoram
• 1/2 teaspoon paprika
• 1/2 teaspoon oregano
• 1 tablespoon ume plum vinegar or 1/2 teaspoon salt
• 1-2 tablespoons lemon juice
• Filtered water until desired consistency and flavor

Directions:

In a mixing bowl, combine all ingredients and whisk or fork-mix together until well combined. Mixture will become granular in consistency but keep whisking until smooth. Depending on desired consistency (e.g., thinner for salad dressing, thicker for dip or falafel sauce), add more water and/or lemon juice and continue to mix.

Note: If the flavor is too strong, whisk in a little extra tahini and/or water.

Mix into thinly sliced cabbage and optional red bell pepper, for slaw.

Pre-Workout Snack

• 2 Fresh Medjool Dates (pits removed) or 8 ounces of Fruit Juice

Breakfast

Banana-Walnut Smoothie

Serves: 2, 20-ounce Smoothies

Ingredients:

• 5 ripe (Spotted!) medium bananas
• 1/4 cup raw walnuts or other raw nuts
• 3 cups water

Directions:

Blend all ingredients in a high-speed blender.

Lunch

Easy Veggie Sandwich

Serves: 2

Ingredients:

• 4 slices whole grain bread, lightly toasted
• 1-2 tomatoes, thinly sliced
• 1/2 red bell pepper, thinly sliced
• 1/2 cucumber, thinly sliced
• 1/2 avocado, thinly sliced

Optional:

• Sliced pepperoncini or jalapeño
• Approx. 2 teaspoons Dijon mustard
• Approx. 2 teaspoons vegan BBQ sauce (low oil, low sugar)

Directions:

Build the sandwich with layers of tomato, cucumber, red bell pepper and avocado. Place a thin layer of mustard on one piece of toast and BBQ sauce on the other.

Afternoon Snack

Sweet Bell Peppers with Dressing A

Serves: 2

Ingredients:

• 1 bell pepper (green, red, orange or yellow), cored, sliced into rings or thin strips
• 1/2 cup Cashew Ranch

Dressing/Dip Directions:

A super quick and excellent snack. Dip the peppers in the Ranch Dressing and enjoy!

Dinner

• Salad with Dressing A
• Amy’s Brown Rice, Black-Eyed Peas & Veggies Bowl

Breakfast

Fresh Fruit Smoothie

Serves: 2, 16-ounce Smoothies

Ingredients:

Approximately 4-6 cups of fruit or 5-6 pieces

Suggestions:

• Banana/Strawberry: 3 bananas, 2 cups strawberries
• Banana/Mixed Berry: 3 bananas, 2 cups mixed berries
• Banana/Apple/Pear: 3 bananas, 1 apple, 1 pear
• Mango/Pineapple: 1 mango, 2 cups pineapple, 2 bananas (Optional: 1/4 cup shredded coconut)
• Mixed Fruit: 1 apple, 1 pear, 1 banana, 1 kiwi, 1 orange, 1 grapefruit

Directions:

Place chopped fruit in blender, add water and blend until smooth.

Morning Snack

Crackers & Nut Butter

Serves: 2

Ingredients:

Crackers

Raw or roasted almond butter

Directions:

Simply spread almond butter onto crackers.

Note: Add thin slices of cucumber onto cracker with almond butter or celery stalks (excellent to dip into the almond butter).

Lunch

Amy’s Baked Ziti Bowl

Afternoon Snack

Fresh Fruit/Fresh Fruit Bowl

Serves: 2

Ingredients: Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Directions:

Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flaxseeds on top of fruit.

Note:

Eat what you enjoy and make sure to eat enough! Fruit is a great way to start the day, but often people will eat just one piece and find themselves really hungry within an hour after eating -- this is because they have not consumed enough calories (and most likely not nearly the calories they were consuming in more “typical breakfasts” like eggs, cereal with cow’s milk, yogurt, buttered toast, etc.).

Dinner

Salad with Dressing B

Super Quick Red Lentils & Rice

Serves: 4

Ingredients:

• 2 1/2 cups red lentils, rinsed under cold water until it runs clear
• 6 cups filtered water
• 1 teaspoon ground turmeric
• 1 1/2 teaspoons chili powder
• 1 1/2 teaspoons sea salt
• 2 tablespoons coconut or grapeseed oil (optional)
• 1 teaspoon fennel seed
• 1 1/2 teaspoons cumin seed
• 1 1/2 teaspoons dried marjoram or oregano
• 1 1/2 teaspoons mustard seed
• 1/2 teaspoon crushed red pepper flakes, add more to taste
• 4 cups baby spinach
• 1/2 cup fresh cilantro, chopped
• Lemon juice, for serving
• Hot sauce, for serving
• 3 cups dry brown rice and/or vegan naan or roti (Indian bread), for serving

Instructions:

Cook brown rice according to the directions.

Combine the lentils and water in a large pot and stir in the turmeric, chili powder and salt. Bring to a boil over high heat then reduce heat to medium and simmer, uncovered, stirring occasionally until the lentils are tender and the mixture is homogeneous, about 25 to 30 minutes. (Some of the lentils will dissolve completely while others will just barely hold their shape and provide some texture.)

When the lentils are about 2 minutes from being done, heat the oil (if using) in a separate pan over medium-high heat. If you're not using oil, you'll just toast the spices in the dry pan. Add the fennel and cumin seed, marjoram, mustard seed and red pepper flakes and stir for a minute. Be careful not to burn them; if they look or smell like they're burning, turn off the heat and move to the next step.

Pour the spice mixture into the pot with the lentils, along with the baby spinach, stirring to combine and wilt the spinach.

Serve over brown rice or alongside vegan naan. Garnish with cilantro, lemon juice, hot sauce and more salt to taste.

Note: When reheating this dish (or if it sits for a while on the stove and begins to dry out), simply add some hot water and it will be like new again!

Pre-workout snack

2 Fresh Medjool Dates (pits removed) or 8 ounces of Fruit Juice

Breakfast Banana-Walnut Smoothie

Serves: 2, 20-ounce Smoothies

Ingredients:

• 5 ripe (Spotted!) medium bananas
• 1/4 cup raw walnuts or other raw nuts
• 3 cups water

Directions:

Blend all ingredients in a high-speed blender.

Lunch

Super Quick Red Lentils & Rice (from previous day's dinner)

Afternoon

Snack Celery with Nut Butter

Ingredients:

• Fresh celery stalks
• Nut butter: Peanut butter, roasted or raw almond butter, cashew butter

Instructions:

Lightly spread nut butter into groove of celery stalk and enjoy!

Note: If using raw (unsalted) almond butter, try adding a very light dusting of Himalayan or Celtic sea salt to top off almond butter!

Dinner Salad with Dressing A Amy’s Indian Samosa Wrap

Breakfast

Fresh Fruit Smoothie

Serves: 2, 16-ounce Smoothies

Ingredients:

Approximately 4-6 cups of fruit or 5-6 pieces

Suggestions:

• Banana/Strawberry: 3 bananas, 2 cups strawberries
• Banana/Mixed Berry: 3 bananas, 2 cups mixed berries
• Banana/Apple/Pear: 3 bananas, 1 apple, 1 pear
• Mango/Pineapple: 1 mango, 2 cups pineapple, 2 bananas (Optional: 1/4 cup shredded coconut)
• Mixed Fruit: 1 apple, 1 pear, 1 banana, 1 kiwi, 1 orange, 1 grapefruit

Directions:

Place chopped fruit in blender, add water and blend until smooth.

Morning Snack

Baked Corn Chips with Salsa

Lunch

Amy’s Biodynamic Vegetable Penne & Marinara Bowl

Afternoon Snack

Fresh Fruit/Fresh Fruit Bowl

Serves: 2

Ingredients:

Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Directions:

Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flaxseeds on top of fruit.

Note: Eat what you enjoy and make sure to eat enough! Fruit is a great way to start the day, but often people will eat just one piece and find themselves really hungry within an hour after eating -- this is because they have not consumed enough calories (and most likely not nearly the calories they were consuming in more “typical breakfasts” like eggs, cereal with cow’s milk, yogurt, buttered toast, etc.).

Dinner

Salad with Dressing B

Black Bean, Veggie & Rice Burrito

Serves: 4

This simple and super-healthy meal uses a sauté that can be eaten on its own or with beans over rice or another grain. More often it forms the base for another recipe, like burritos, a tofu scramble, a tahini bowl … the possibilities are endless. You can make a large batch ahead of time and keep it refrigerated for a few days, heating it up just before you need it in another recipe.

Note: If you’re making this sauté as the base for another recipe, you may need to take extra steps, like add beans to heat through at the end or, in the case of burritos, add a chopped bell or poblano pepper with the onions and mushrooms. So, check whatever recipe you’re using it for in advance.

Ingredients for Burrito:

• 1 cup dry brown rice
• 4 whole grain burrito wraps
• 1 chopped green bell or poblano pepper
• 15-ounce can of black beans, drained and rinsed
• 1 8-ounce jar of salsa verde (unless you’re crazy and prefer red salsa, in which case go for it)

Ingredients for the Kale, Onion, Mushroom & Garlic Sauté:

• 1 lb white button or cremini mushrooms, quartered
• 2 medium yellow onions, chopped
• 2 large bunches of kale, leaves stripped away from tough stems and chopped (discard the stems)
• 2 large cloves of garlic, minced
• Sea salt (optional)

Toppings:

• Chopped fresh jalapeño or serrano peppers
• Chopped lettuce
• Cashew vegan cheeze
• Chopped tomato
• Sliced green onions
• Pickled onions
• Chopped cilantro
• Sliced avocado
• Hot sauce
• Lime wedges

Directions:

Cook the rice per the directions.

Heat a large skillet over medium-high heat then add the mushrooms and onions, along with the bell or poblano peppers. The mushrooms will release a lot of liquid so you shouldn’t need to add additional water yet; but if things look dry, go for it.

Once everything is soft (about five minutes), add the kale and a few splashes of water to coat the kale in hot water and help it begin to wilt.

After 5 to 7 minutes, add the can of black beans and the salsa verde, as well as the garlic with another splash of water, and stir for two minutes or so. Don’t let the garlic burn!

Heat the wraps in a skillet over medium heat, just a few seconds per side.

In each wrap, pile 1/2 cup of rice, 1/4 of the sauté mixture with beans (use it all up!) and whichever toppings you choose.

Wrap it like a burrito and enjoy!

Cashew “Cheese” Spread and Sauce

Makes 2 cups

Ingredients:

• 2 cups raw cashews, soaked 4 to 6 hours in water, drained and rinsed
• 2 tablespoons lemon juice
• 1 small clove garlic
• 1/2 teaspoon sea salt
• 1/4 cup filtered water, plus more for thinning

Instructions:

Combine all the ingredients in a food processor or high-speed blender. Process for several minutes until completely smooth. Add extra water and continue to process until you achieve the desired consistency for either a spread or sauce.

Pickled Onions

Serves: Lots!

We know, this isn’t really pickling! We keep a near-constant supply of this beautiful, delicious garnish because: (a) it’s simple to make and lasts for weeks in the fridge, and (b) our kids love it (they call them “red worms” and put them on just about everything). This recipe was inspired by Terry Hope Romero -- see her book Vegan Eats World when you're in the mood for international cooking inspiration.

Ingredients:

• 2 large red onions, thinly sliced into half-moons
• 1/4 cup fresh lime or lemon juice
• 1 tablespoon apple cider vinegar
• 2 teaspoons sea salt
• Generous pinch of sugar

Directions:

Bring a large pot of water to a boil.

Option 1: If you want to preserve a lot of the onion “bite” flavor, set the onions in a strainer in the sink and pour the boiling water over the onions. Wait a few seconds and then rinse under cold water to stop the cooking process and proceed with the remaining steps.

Option 2: For a milder, more kid-friendly flavor, drop the onions into the pot of boiling water and let them simmer for 30 seconds or so then drain and rinse under cold water before proceeding with remaining steps.

Place the slightly-cooked onions in a large bowl or other dish with a lid then add remaining ingredients. Stir to combine.

Let sit in the refrigerator for at least half an hour before using.

Notes: Add to Latin dishes, Indian dishes, salads, wraps and anything else that needs a little extra zing. Store in a covered container in the refrigerator; these keep for several weeks so you can make them once and use to garnish lots of dishes.

Pre-workout snack

2 Fresh Medjool Dates (pits removed) or 8 ounces of Fruit Juice

Breakfast Banana-Walnut Smoothie

Serves: 2, 20-ounce Smoothies

Ingredients:

• 5 ripe (Spotted!) medium bananas
• 1/4 cup raw walnuts or other raw nuts
• 3 cups water

Directions:

Blend all ingredients in a high-speed blender.

Morning Snack

Fresh Fruit/Fresh Fruit Bowl

Serves: 2

Ingredients:

Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Directions:

Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flaxseeds on top of fruit.

Lunch

Black Bean, Veggie & Rice Burrito (from previous day's dinner)

Afternoon Snack

Cut Veggies with Dressing

Dinner

Salad with Dressing A

Amy’s Teriyaki Bowl

Breakfast

Fresh Fruit Smoothie

Serves: 2, 16-ounce Smoothies

Ingredients:

Approximately 4-6 cups of fruit or 5-6 pieces

Suggestions:

• Banana/Strawberry: 3 bananas, 2 cups strawberries
• Banana/Mixed Berry: 3 bananas, 2 cups mixed berries
• Banana/Apple/Pear: 3 bananas, 1 apple, 1 pear
• Mango/Pineapple: 1 mango, 2 cups pineapple, 2 bananas (Optional: 1/4 cup shredded coconut)
• Mixed Fruit: 1 apple, 1 pear, 1 banana, 1 kiwi, 1 orange, 1 grapefruit

Directions: Place chopped fruit in blender, add water and blend until smooth.

Morning Snack

Toast with Mashed Avocado

Serves: 2

Ingredients:

• 4 slices whole grain bread
• 1 ripe avocado

Fresh ground pepper and/or sea salt, to taste (optional)

Fresh sliced tomato (optional)

Directions: Toast bread to desired texture. Mash avocado on toast and keep slices open-faced.

Note: Top with a light sprinkle of fresh ground black pepper, Himalayan salt, thinly sliced tomatoes and/or cucumber.

Lunch

Amy’s Black Bean Chili, Cut veggies, Brown Rice Crackers

Afternoon Snack

Fresh Fruit/Fresh Fruit Bowl

Serves: 2

Ingredients: Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Directions:

Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flaxseeds on top of fruit.

Dinner

Salad with Dressing B

Lisa’s Lentil Soup

Serves: 4

Ingredients:

• 1/8 cup veggie broth for sautéing (optional: 1-2 teaspoons olive oil)
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 tablespoon dried rosemary
• 1 bay leaf 1/2 teaspoon cayenne (optional)
• 1/8 cup rinsed quinoa or brown rice
• Approx. 8-ounce can whole tomatoes (buy a 28-ounce can and save the rest for tomato sauce)
• 5 cups vegetable stock -- made with “Better Than Bouillon Organic Veggie Base”
• 1 cup French or green lentils
• 2 cups lightly packed fresh spinach leaves (6 ounces) -- use baby spinach or chopped kale
• Sea salt, to taste (bouillon is salty, so we don’t usually use any extra sea salt here)
• 1 teaspoon black pepper

Directions:

Stovetop:

Add veggie broth (or optional olive oil) to a heavy stockpot and coat bottom of pot. Add the onions to sauté for 8 minutes or until translucent.

Stir in the garlic, rosemary, bay leaf, cayenne and then the quinoa. Sauté over medium heat for 5 minutes or until the quinoa is lightly toasted and the onions are golden brown.

Add the tomatoes to the quinoa, as well as the juices from the can. Then add the stock and lentils. Bring to a simmer over high heat.

Decrease the heat to medium-low, cover and simmer, stirring occasionally, for 25 minutes or until the lentils are tender.

Stir in the spinach until just tender and add parsley, salt and pepper. Simmer 2 minutes longer or until the spinach wilts. Discard the bay leaf and season to taste with additional salt and pepper, if desired.

Pressure Cooker: Sauté onion, garlic, rosemary and bay leaf in oil ‘til onions are translucent.

Add rinsed lentils and quinoa and sauté for approximately 1 minute.

Add 3 teaspoons of Better Than Boullion Veggie Base with 4 cups of water, plus the rest of the ingredients, except the spinach (if using kale, add since it's tougher than spinach).

Lock the lid and set to 20 minutes’ pressure for French lentils (14 min. green lentils) on first ring (low pressure)/10-minute natural release.

Add 1 more cup of water and about 1 1/2 teaspoons bouillon and black pepper to taste. If using Better Than Bouillon, you don't need to add any salt.

Stir in spinach (if didn't use kale) until wilted and serve.

Pre-workout Snack

2 Fresh Medjool Dates (pits removed) or 8 ounces of Fruit Juice

Breakfast

Awesome & Easy Tofu Scramble

Serves: 2

Ingredients:

• 1 pound extra firm tofu
• 3 tablespoons veggie broth or water (optional: 2 teaspoons extra virgin olive oil for sautéing)
• 1/2 onion, medium, diced
• 3 cloves garlic, minced
• 1 teaspoon turmeric
• 1 teaspoon paprika
• 2 teaspoons cumin
• 1 teaspoon oregano
• 1 teaspoon sea salt
• 1/8 cup water
• 2 tablespoons nutritional yeast
• 2 tablespoons lemon juice
• 8 ounces baby spinach

Directions:

Lightly press water out of tofu by placing tofu brick between two plates and pressing gently, emptying the water every few seconds.

In veggie broth or water (or optional olive oil), sauté onion until translucent. Add minced garlic and sauté for approximately 1-2 minutes, taking care not to burn the garlic. Add spices and stir briefly until onion/garlic mixture is well coated by spices. Add water and scrape bottom of pot to avoid burning the spices. Hand-crumble the pressed tofu into the pot and gently stir until heated and well mixed. Add nutritional yeast and lemon juice and stir well. When tofu is hot, add baby spinach and continue mixing until spinach is wilted.

Morning Snack

Fresh Fruit/Fresh Fruit Bowl

Serves: 2

Ingredients:

Approximately 4 cups mixed fruit, chopped

Suggested fruit: pineapples, bananas, mixed berries, melons, apples, pears

Directions: Mix chosen fruit together.

Optional: sprinkle 1 tablespoon ground flaxseeds on top of fruit.

Note: Eat what you enjoy and make sure to eat enough! Fruit is a great way to start the day, but often people will eat just one piece and find themselves really hungry within an hour after eating -- this is because they have not consumed enough calories (and most likely not nearly the calories they were consuming in more “typical breakfasts” like eggs, cereal with cow’s milk, yogurt, buttered toast, etc.).

Lunch

Lisa’s Lentil Soup (from previous day's dinner)

Afternoon Snack

Cut Veggies with Dressing A

Dinner

Salad with Dressing B

Amy’s Brown Rice & Vegetables Bowl