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MenuPlan-Week#1EXAMPLEPLANFORCUSTOMIZEDMENUPLANNING
6daysofmealsforlunchanddinner
Diettype:Lightmeat,heavyvegetable,lightcarbs,glutenfree,anddairyfree
GF=glutenfree
DF=dairyfree
GrF=grainfree
V=vegan
X2=2servings
T=tablespoon
Tsp=teaspoon
Noteonseasonings:Alwaystasteasyoucook!Startbyaddingasmallamount,about1/4tsp,ofeach
herb,thencombinewellandtaste.Ifyouareusingfreshherbstheywillnotbeasstrongasdriedandold
driedherbswillnotbeasstrongasnewerdriedherbs.Whenaddingsaltandpepperstartwithjusta
touchAlsotonoteisblackpepperisnotthesameaswhitepepper.Whitepepperisstronger.
Noteonoils:Usewhateveroilyoupreferbutaguidelineistousecoconutoil,grapeseedoravocadofor
higherheat.Useoliveoilforlowheatordressings.Youmayalsouseavocadooilfordressingstoowhen
youwantamorenaturalflavor.
Thismenuisintendedforyoutocook3daysofmealsatonetimethenonthe4thdaycookanother
3daysofmeals.
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MenuforCookDay1(3lunchesand3dinners)
Lunches:
X2Chicken&RiceSoupw/mixedvegetables+sidekalesalad(GF,DF)
TabboulahSaladwithkaleandhempseeds(GF,GrF,DF,V)
Dinners:
X2GreekMoussakawithlamb,eggplant,andcashewcreamsauce(GF,GrF,DF)
VeganEnchiladasw/sweetpotato+kale&roastedpablano-cashewcheese(GF,GrF,DF,V)
MenuforCookDay2(3lunchesand3dinners)
Lunches:
RomaineSaladwithfennel,pomegranateseeds,limedressing&shreddedchicken
X2SpicyCauliflowerTacosw/cabbageslaw+sideblackbeans
Dinners:
X2BraisedChickenThighswithfennel&greenolives+sideroastedcauliflower&quinoa
Lambsliderswithsundriedtomatoesonabedoflettuce+Greeksauce&sidesalad
Grocerylistforbothdays:
2largecarrots
1/2cupparsley
8chickenthighs
Oliveoil
2stalkscelery
1/2bunchcilantro
1lb.lamb
4cupkale
1/4cupmint
4oztofu
Driedherbsandspices:
6cherrytomatoes
1/4cupscallions
1/2cupmayo
oregano,nutmeg,
1smallcucumber
cinnamon,garlic
1smalleggplant
4onions(whiteor
powder,dill,cumin,
1smallredbellpepper yellow,Ipreferwhite)
2Qtchickenbroth
onionpowder,chipotle,
2cupsfingerling
1Tredonion
18ozcantomatoes
bayleaf,redpepper
potatoes
6clovegarlic
1/4cupdried
flakes
1/2cupsweetpotato
cranberries
1/2lb.tomatillos
2lemons
1/4cupslivered
1Tcidervinegar
2jalapeno
5lime
almonds
1tspbalsamicvinegar
2pablanopeppers
1avocado
2Thempseeds
3smallfennelbulbs
3cuprawcashews
1/4cp+2Tnutritional
1cupredcabbage
1/4cuppomegranate
8corntortillas
yeast
1med.headcauliflower seeds
1canblackbeansor1/2 Lettuce(forsliders)
1/4cupsundried
cupdried
Salt
suchasromaineor
tomatoes
1Tflour
Pepper
butterlettuce
1cupquinoa
1/2cupgreenolives
1/4cupwhitewine
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Recipes:
Chicken&RiceSoup:(2servings)
1tspavocadooil
1/2onemediumsizedonion,diced
1Tgarlic
1cupdicedcarrots
1cupdicedcelery
1/2cuprice
1Qtchickenbrothorstock
Cookedshreddedorcubedchicken(1breastor2thighs,about8oz)
saltandpepper
herbsasdesired
Addtheoiltoasmallsaucepot.Sauteetheonionuntilopaque,thenaddthegarlicandcontinuetocook
oneminute.Addthechoppedcarrotsandceleryandcontinuetocookafewmoreminutes.Addtherice
pluschickenbothandbringtoasimmer.Simmer15minutesandthenaddthechicken.Seasontoyour
taste.Youmayalsowanttoaddherbssuchasthyme,cilantro,orparsley.
Note:Addotherveggiesyouhaveextra!Suchasyellowsquash,zucchini,bellpeppers...whateveryou
like.
KaleSalad:(2servings)
2cupskaleshreddedanddestemmed
1/4cupdriedcranberries
1/4cupsliveredalmonds
2Tshreddedcarrots
Dressing:
Juiceof1smalllemon
1tspbalsamicvinegar
saltandpepper
2Textravirginoliveoil
Combine:kale,driedcranberries,almondsandcarrots.
CombinealldressingingredientsandwhiskAdjustseasoningsandoiltoyourtastes.Tosssaladwith
thedressingandletsitatleast20minutesbeforeserving.
Tabboulah:(1-2serving)
1cupkalefinelychopped
6cherrytomatoesdiced
1smallcucumberseededanddiced
1/4cupeachchoppedparsleymintandscallions
1Tredoniondiced
2Thempseeds
2Teachlemonjuice
1Textravirginoliveoil
Combineallingredients
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Moussaka:(2servings)
1smalleggplant,in1"cubed
1smallredbellpepper,diced
1/2mediumonion,roughlychopped
2cupsfingerlingpotatoes
1/2onion,diced
1clovegarlic,minced
1/2lb.groundlamb
18ozcantomatoes,drained
Oregano
Parsley
Cinnamon
Nutmeg,justapinch
Oliveoil
Saltandpepper
1cuprawcashews,soakedatleastanhourinwater
4oz.firmtofu
1tsp.applecidervinegar
2Tnutritionalyeast
Greekherbssuchasdill,oregano,garlic,parsley,nutmeg
Roasteggplant,bellpepper,andoniononaparchmentlinedbakingsheettossedwitholiveoil,saltand
pepperandroastat400about20-30minuntilverysoft
Tosspotatoeswitholiveoil,saltandpepper.Inaglassbakingdishbakeabout25minuntilsoft.Once
cooledsliceinto1/4inchthickslices.Onceeggplantmixtureissoftspreadontopofpotatoes
Sautétheonioninabout1Toliveoiluntilsoft.Addgarlicforoneminutethenaddmeat.Breakupthe
meatandcontinuetocookuntilitsbrowned.Addthetomatoesandherbs.Useabout1/2tsporegano
andjustapinchofcinnamon.Adjusttheherbsandseasonwithsaltandpeppertotaste.Spreadthismix
ontopofthecookedeggplant.
1cuprawcashews,soakedatleastanhourinwater
4oz.firmtofu
1tsp.applecidervinegar
2Tnutritionalyeast
Greekherbssuchasdill,oregano,garlic,parsley,nutmeg
Saltandpepper
Inafoodprocessercombinecashews,tofu,vinegar,nutritionalyeast,andabout2teaspoonsherbsuntil
smoothaddingwaterifneededandadjustingseasonings.Startwithjustapinchofeachherbandtaste
beforeaddingmore.Spreadthismixtureoverthemeatandbakeuncoveredabout20minutes.
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VeganEnchiladas:(1-2servings)
TomatilloSauce:
1/2lb.tomatillos,huskedandrinsed
1/2jalapeno
1/4bunchcilantro
Heatovento400.Onabakingsheetroasttomatillosabout10minutes.Pureeinblenderadding
jalapeno
CashewCheeseSauce:(remembertosavesomeofthisforlateruseforthecauliflowertacos)
2cupsrawcashews,soakedovernightoratleast1houranddrained
2pablanopeppers,roasteduntilsoft
2smallclovegarlic
1/2mediumonion
1/4cup+nutritionalyeast
Cilantro,totaste(about1/4cup)
SaltandPepper,totaste
Limejuicetotaste
Heatovento400androastthepepperabout20minutesuntilsoft.Inahigh-speedblendercombine
cashews,pepper,garlic,onion,2Tnutritionalyeast,andabout2Tcilantrountilcreamyaddingwateras
needed.Addthelimejuice,saltandpeppertotaste.(Remembertosavesomeofthisforlateruseforthe
cauliflowertacos)
4corntortillas
1/2cupcubed,peeledsweetpotato-bakeduntilsoft
1cupkale,stemsremovedandleaveschopped
1yellowsquash,diced
Spreadtomatillosauceinbottomofasmallbakingdish.Wraptortillasinadamppapertoweland
microwave30seconds.Filleachtortillawithcashewcheese,sweetpotato,squash,andkale.Rolltortilla
andplaceinbakingdish.Coverenchiladaswithtomatillosauce.Bake400for20minutes.Servewith
additionalcashewcheese,salsa,lime,andcilantro.
Romainesaladwithfennel,pomegranateseeds,limedressing&shreddedchicken(2serving)
4cupsromaine,chopped
1/2asmallfennelbulb,shaved
1/4cuppomegranateseeds
2chickenthighsor1breast(about4oz),cookedandshredded(saltandpepperthenbake40025
minutes)
2limes,juiced
1/4cupextravirginoliveoil
Saltandpepper
Whisklimejuicewithapinchofsaltandpepper.Whiskinoliveoiltotaste.Tasteandadjustsaltand
pepper.Tossallvegetableswiththedressing.Platethesaladandtopwithshreddedchicken.Leaveone
servingwithnodressingandnochickenformealoncookday2.
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Spicycauliflowertacosw/cabbageslaw+sideblackbeans(2servings)
4-6corntortillas
Lime,quartered
Cilantroforgarnish
Avocadoforserving
Jalapeno,seededandthinlysliced
CashewCheeseSauce(youmadeearlierintheweekforenchiladas)
1/2-1mediumheadcauliflower,brokenintosmallpieces(youwillneedabout3-4cups)
1tsp.chilipowder
1tsp.groundcumin
1/4tsp.garlicpowder
1/4tsp.onionpowder
1tsp.seasalt
1Tfreshlimejuice
1Toliveoil
Heatovento400.Lineabakingsheetwithparchment.Inalargebowlcombineaboveingredientsfrom
chilipowdertooliveoilandcoatthecauliflower.Spreadonthebakingsheetandroastabout20-25min
untilsoft.
Slaw:
1cupredcabbage,shredded
1/2lime,juiced
1/4cupveganmayo(ormayoofyourchoice)
1/2tsp.+Cumin,totaste
SaltandPepper,totaste
1/4tsp+driedchipotle,totaste
Combinemayowithacumin,chipotle,saltandpepperandadjusttotaste.Squeezeinthejuiceofhalfof
onelimeandstir.Tossincabbageandseasontotaste.
Assembletacoswithaspreadofcashewcream,cauliflower,slaw,slicedavocado,jalapeno,asprigof
cilantroandaquarterlimewedge.
BlackBeans:
1canblackbeansor1cupdriedbeansprepared
1Toliveoilorcoconutoil
1/4amediumsizedonion,diced
1/2jalapeno,diced
1clovegarlic,minced
1tsp+cumin
Saltandpepper,totaste
Heatoilinasmallsaucepanandsautetheonionuntilitbeginstosoften.Addthegarlic,jalapenoand
cuminandcookjustaminutemorethenaddthebeans.Seasontotaste.
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ChickenThighswithFennelovercauliflowerandquinoa(serves2)
AdaptedfromAdHocAtHomebyThomasKeller
4chickenthighs
2fennelbulbs
Saltandpepper
2Toliveoilorcoconutoil
1smallonion,sliced
1/4cupwhitewine
1/2cupgreenolivessuchascerignolaorascolaneoranygreenoliveyoulike
Redpepperflakes,totaste
1driedbayleave
2stripslemonzest(useavegetablepeeler)
2-4sprigsfreshthymeorabout2tspdriedthymeleaves
Chickenbroth,about2cups
1Tflourorstarch(riceflouroranytypeyoulike)
Removethefennelstalksandtrimthebottomofthebulb.Slicethefennelbulbinhalfthenintothin
strips.Inasautépanheattheoil.Seasonbothsidesofthechickenwithsaltandpepper.Seareachside
ofthechickenuntilitformsacrust.Setchickenaside.Addtheonion,fennel,andgarlictothesamepan
andsautéuntiltheystarttobrown.Addthewineandapinchofredpepperflakes.Addthebayleaf,
lemonzest,thymeandchicken.Addenoughchickenstocktocoverthechickenabouthalfway.Bringto
asimmerandplaceacoveronthepanandlowertheheat.Letsimmer20min.Whisktheflourwitha
fewTbschickenstockandwhiskintopan.Letsimmerafewmoreminutesuntilthickened.
Quinoa
2cupschickenstock
1cupquinoa
Combinestockandquinoainasmallsaucepotandbringtoasimmer.Coverandlowerheattosimmer
for11minutes.Removefromheat.Removethecoverandplacetwopapertowelsontopandreplace
thecoverandletsit5minutes.Fluffwithfork.
Cauliflower
1/2hearcauliflower,cutintoflorets
Oliveoil
Saltandpepper
Heatovento400.Lineasheetpanwithparchment.Tossallingredientstogetherandspreadonsheet
pan.Roastabout20minoruntilslightlybrowned.
Tosscauliflowerintoquinoaandservewithchicken
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Lambsliderswithsundriedtomatoesonabedoflettuce+Greekveganaise/mayo/servedwith
Romainesaladinaboverecipe(serves1-2)
1/2lb.groundlamb
1Toliveoil
1/4onion,finelychopped
1garlicclove,minced
1/2tsp.oregano
Saltandpepper,totaste
Heattheoliveoilinasmallsautépan.Addtheonionandgarlicandcookjustuntilsoft.Mixtheonion
mixturewiththelambandoregano.Addaheavypinchsaltandsprinkleofpepper.Formasmalltest
tasterpattyandcookinthesautépan.Tasteforseasoningadjustment.Formmeatinto2-4sliders
sizedtoyourliking.Cookthepattiesabout3minutesoneachsideinthesamesautépan.
Toppings:
1/4cupsundriedtomatoes,roughlychopped
Lettuceofchoice
1/4cupVeganaiseorothermayo
Herbmixofdill,mint,cinnamon,oregano,salt,blackpepper
Combinemayowithherbstoyourtastestartingwithabout1/4tspofeachandadjusting.
Serveslidersonlettucepiecestoppedwithsundriedtomatoesandadollopofmayo.Sidesaladas
shownabove.
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