Vegetarian Nutrition Plan

ASDT Fit 4 Week Active Lifestyle Vegetarian Nutrition Plan Week 1 Breakfast (Try to eat at least an hour before your workout) Monday ¾ cup oatmeal made with cashew or almond milk with ¼ cup raisins and ¼ cup almonds Tuesday ¾ cup oatmeal made with milk or almond milk with ¼ cup raisins and ¼ cup almonds Wednesday ¾ cup cooked quinoa, ½ cup almond or cashew milk, ¼ cup raisins, ¼ cup almonds Thursday 2 slices sprouted grain toast, 1 tbsp almond butter, 1 banana Friday ¾ cup cooked quinoa, ½ cup almond or cashew milk, ¼ cup raisins, ¼ cup almonds Saturday 2 slices sprouted grain toast, 1 tbsp almond butter, 1 banana Post Workout-‐ make sure to eat within 30 minutes of finishing your workout-‐ this is really important for recovery and to not be as hungry later in the day! Smoothie (See recipe) Smoothie (See recipe) Smoothie (See recipe) Smoothie (See recipe) Smoothie (See recipe) Smoothie (See recipe) Lunch Sandwich on sprouted grain bread -‐Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Spinach -‐Tomato -‐1/2 avocado -‐Mustard -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey Cobb salad -‐1-‐2 cups greens -‐1 hard boiled egg -‐1/8 cup cheese -‐Tomato -‐1/2 avocado -‐1/2 cup garbanzo beans Sandwich on sprouted grain bread -‐Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Spinach -‐Tomato -‐1/2 avocado -‐Mustard -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey -‐1 1/2 cups Black bean and corn enchilada casserole -‐1/2 cup Spanish rice -‐1 cup veggie stir fry -‐ Veggie burger or 3 oz tofu or 2 oz vegan cheese -‐1 cup Spanish rice -‐1 1/2 cups Black bean and corn enchilada casserole -‐1/2 cup Spanish rice 2 cups Black bean and corn enchilada casserole 1 cup Spanish rice -‐1 banana -‐1 tbsp peanut butter or almond butter -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey 1 cup baby carrots 2 tbsp hummus -‐1 Kit’s organic bar -‐1 banana -‐2 Hummus and Veggie Wraps -‐2 cups mixed green salad with balsamic vinegar and olive oil -‐2 Hummus and Veggie Wraps -‐2 cups mixed green salad with balsamic vinegar and olive oil -‐1 1/2 cups Black bean and corn enchilada casserole -‐1/2 cup Spanish rice Cobb salad -‐1-‐2 cups greens -‐1 hard boiled egg -‐1 oz cheese -‐Tomato -‐1/2 avocado -‐1/4 cup garbanzo beans -‐2 cups salad with mixed veggies sprinkled with olive oil and balsamic vinegar -‐Veggie burger on sprouted grain bread or whole grain burger bun Go out and enjoy! Large spinach salad with mixed veggies -‐2 oz tofu or 1 veggie burger or 1 oz cheese -‐1 cup quinoa Snack (Optional, listen to your body and eat if you are hungry! It is better to not wait too long in between meals to prevent overeating) Dinner -‐1 apple -‐1 tbsp peanut butter or almond butter Sunday -‐1 cup coconut milk yogurt -‐1 cup berries -‐1/4 cup almonds or other nuts -‐1/8 cup muesli (see recipe on asdtfit.com!) Smoothie (See recipe) www.asdtfit.com ©
Week 1 Tips: -‐It can be tough to make all of the changes to a healthy diet all at once. Don’t be too hard on yourself this week. This plan is all about developing new habits for long term changes. If you are having trouble sticking to the plan, focus on just sticking to the plan for one or two meals a day. Then build up to the full plan over the next few weeks! -‐If you notice, Saturday night’s meal is to go out and eat. This is a meal that you can have any food you like and is an important part of the plan! Hopefully you don’t get too many cravings, but if you do, know that you have this meal to indulge on some foods that are maybe less healthy. If you are eating a mostly healthy diet, its ok to have these indulgences, too! Enjoy! -‐1 package shredded Mexican cheese Shopping List -‐1 container hummus -‐2 small bags frozen berries (or 1 large Costco bag) -‐2 large zucchinis -‐2 small bags frozen mango (or 1 large Costco bag) -‐1 red onion -‐7-‐10 bananas -‐1 package pine nuts -‐1-‐2 apples -‐1 package large corn tortillas or small corn tortillas -‐Almond butter -‐2-‐ 10 oz. cans enchilada sauce -‐1% milk or unsweetened almond milk -‐1 onion -‐1 bag raisins -‐1 bag jasmine white rice -‐1 bag almonds -‐1 large container vegetable broth -‐1 loaf sprouted grain bread -‐1 large jar chunky salsa -‐1-‐2 packages tofu -‐Veggies for stir fry (either fresh or frozen) -‐1 package veggie burgers -‐1 dozen eggs -‐Cheese of choice -‐Maple syrup -‐1-‐2 avocados -‐Oats -‐1 large container spinach -‐Baking soda -‐1 large container plain lowfat Greek yogurt -‐Vegetable oil -‐1 large container fresh blueberries -‐2 large russet potatoes -‐1 container fresh strawberries -‐2 large sweet potatoes -‐Desert honey -‐1-‐2 oranges -‐1 bag frozen corn or 1 can corn -‐3-‐4 Kit’s organic bars -‐1 can (15.5oz.) black beans -‐Dried fruit -‐1 can garbanzo beans -‐1 bag quinoa
www.asdtfit.com ©
Week 2 Breakfast (Try to eat at least an hour before your workout) Monday ¾ cup oatmeal made with milk or almond milk with ¼ cup raisins and ¼ cup almonds Tuesday 1 cup cooked quinoa ½ cup milk or almond milk ¼ cup raisins ¼ cup almonds Drizzle of honey Smoothie Wednesday 1 cup cooked quinoa ½ cup milk or almond milk ¼ cup raisins ¼ cup almonds Drizzle of honey Smoothie Thursday ¾ cup oatmeal made with milk or almond milk with ¼ cup raisins and ¼ cup almonds Friday -‐2 eggs -‐1 slice sprouted grain toast -‐1 piece fruit Post-‐workout-‐ make sure to eat within 30 minutes of finishing your workout-‐ this is really important for recovery and to not be as hungry later in the day! Smoothie Smoothie Smoothie Lunch -‐2 baked sweet potatoes -‐1 cup veggie stir fry -‐2 oz tofu or 1 veggie burger or 1 oz cheese -‐2 cups Leftover spaghetti squash casserole -‐2 cups Leftover spaghetti squash casserole -‐1 cup Curry Vegetable Tofu -‐1 cups brown rice -‐1 large baked sweet potato -‐1 cup veggie stir fry -‐2 oz tofu or 1 veggie burger or 1 oz cheese Snack -‐1 apple, 12-‐15 almonds -‐1 banana -‐1 tbsp peanut butter -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey Dinner -‐2 cups Spaghetti squash casserole -‐1 cup mixed greens with balsamic vinegar and olive oil -‐1 cup quinoa -‐1 cup spinach or salad mix with extra veggies & sprinkle of olive oil and balsamic -‐2 oz tofu or 1 veggie burger or 1 oz cheese 1 cup Curry Vegetable Tofu 1 cup cooked brown rice -‐3 stalks celery -‐1/2 cup baby carrots -‐2 tbsp hummus -‐1 ½ cups Leftover spaghetti squash casserole -‐1 cup salad mix with extra veggies & sprinkle of olive oil and balsamic -‐1 cup Curry Vegetable Tofu -‐1 cups brown rice Saturday -‐2 slices French toast made with whole grain sprouted bread and 1 egg -‐1/8 cup maple syrup -‐1 piece fruit Smoothie Sunday -‐2 eggs -‐1 cup breakfast potatoes -‐1 piece fruit Sandwich on whole grain bread (Ezikial) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard 1 baked sweet potato 1 banana Sandwich on whole grain bread (Ezikial) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard Go out and enjoy! Cobb salad -‐1-‐2 cups greens -‐1 hard boiled egg -‐1/8 cup cheese -‐Tomato -‐1/2 avocado -‐1/4 cup garbanzo beans Smoothie -‐1 Kit’s organic bar -‐1 banana www.asdtfit.com ©
Week 2 Tips: -‐Make sure you are eating something within 30-‐60 minutes of your workout. This is a critical time for recovery and can help you to be less hungry throughout the rest of the day as well! -‐Are you having trouble finding time for food prep? Take an hour or two at the beginning of the week to get snacks together and plan for the week. Make a batch of things like rice, baked sweet potatoes, or quinoa to have ready to go as well! The recipes should also make enough leftovers to have for a few meals as well-‐ leftovers can be your best friend when your life gets busy
Shopping List -‐2 small bags frozen berries (or 1 large Costco bag) -‐2 small bags frozen mango (or 1 large Costco bag) -‐7-‐10 bananas -‐Almond butter -‐1% milk or unsweetened almond milk -‐Trail mix-‐ no chocolate-‐ just fruit and nuts -‐1-‐2 packages tofu -‐Cheese of choice -‐1 bag raisins -‐1 bag almonds -‐1 loaf sprouted grain bread -‐1 package veggie burgers -‐2 med-‐large spaghetti squashes -‐1 jar pasta sauce -‐1 large zucchini -‐1 large yellow squash -‐2 small-‐medium onions -‐1 small package shredded mozzarella cheese -‐1 small fresh ginger -‐fresh garlic -‐curry powder -‐1/2 cup light coconut milk -‐1 teaspoon curry powder -‐1 cup precut matchstick-‐cut carrots -‐1/4 teaspoon crushed red pepper -‐1 (15 1/4-‐ounce) can pineapple chunks in juice, drained -‐1 medium red bell pepper, thinly sliced -‐1/2 cup chopped fresh basil -‐1 bag brown rice -‐Celery -‐1 small bag baby carrots -‐1 small container hummus -‐2-‐3 apples -‐1-‐2 avocados -‐1 large container spinach -‐1 large container plain lowfat Greek yogurt -‐1 large container fresh blueberries -‐Veggies for stir fry (either fresh or frozen) -‐1 dozen eggs -‐Oats -‐4-‐5 large russet potatoes -‐4-‐5 large sweet potatoes -‐1-‐2 oranges -‐3-‐4 Kit’s organic bars -‐Dried fruit www.asdtfit.com ©
Week 3 Breakfast (Try to eat at least an hour before your workout) Monday -‐1 cup low fat Greek yogurt -‐1 cup blueberries -‐1 tbsp honey Tuesday ¾ cup oatmeal made with ¼ cup raisins and ¼ cup almonds Post –workout-‐ make sure to eat within 30 minutes of finishing your workout-‐ this is really important for recovery and to not be as hungry later in the day! Lunch Smoothie Smoothie Sandwich on whole grain bread (Ezikial) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard 1 baked sweet potato 1 banana -‐1 tbsp peanut butter -‐2 Hummus and Veggie Wraps -‐1 cup mixed green salad with balsamic vinegar and olive oil -‐1 cup Quinoa Salad -‐1 cup spinach or salad mix with extra veggies & sprinkle of olive oil and balsamic -‐2 oz tofu or 1 veggie burger or 1 oz cheese Snack Dinner Wednesday 1 cup cooked quinoa ½ cup milk or almond milk ¼ cup raisins ¼ cup almonds Drizzle of honey Smoothie Thursday -‐1 cup low fat Greek yogurt -‐1 cup blueberries -‐1 tbsp honey Friday ¾ cup oatmeal made with ¼ cup raisins and ¼ cup almonds Saturday -‐2 medium oatmeal pancakes -‐1/8 cup maple syrup -‐1 piece fruit Sunday -‐2 eggs -‐1 cup breakfast potatoes -‐1 piece fruit Smoothie Smoothie Smoothie Smoothie -‐-‐2 Hummus and Veggie Wraps -‐1 cup mixed green salad with balsamic vinegar and olive oil -‐2 oz tofu or 1 veggie burger or 1 oz cheese -‐1 cup quinoa salad -‐1 medium sweet potato 1 Black Bean and Kale Quesadilla 1 cup Spanish Rice Cobb salad -‐1-‐2 cups greens -‐1 hard boiled egg -‐1 oz cheese -‐Tomato -‐1/2 avocado -‐1/4 cup garbanzo beans 1 ½ cup pesto pasta -‐1 1/2 cups salad mix with extra veggies & sprinkle of olive oil and balsamic -‐1 banana -‐1 tbsp peanut butter -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey 1 Black Bean and Kale Quesadilla 1 cup Spanish Rice -‐3 stalks celery -‐1/2 cup baby carrots -‐2 tbsp hummus -‐2 oz tofu or 1 veggie burger or 1 oz cheese -‐1 baked sweet potato -‐2 cups salad mix with extra veggies & sprinkle of olive oil and balsamic -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey 1 ½ cup pesto pasta -‐1 1/2 cups salad mix with extra veggies & sprinkle of olive oil and balsamic 1 apple or banana Sandwich on whole grain bread (Ezikial) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard 1 baked sweet potato -‐1 Kit’s organic bar -‐1 banana Go out and enjoy! 1 ½ cup pesto pasta -‐1 ½ cups salad mix with extra veggies & sprinkle of olive oil and balsamic www.asdtfit.com ©
Week 3 Tips: -‐Does your life get stressful at times? Do you have things that come up that interfere with your healthy eating plans? Don’t stress! Life happens, the key is to make the best choices you can and get back on track as soon as you can. -‐Road trip time? It is possible to eat healthy while traveling! If traveling by car, pack a cooler full of fruit, vegetables and sandwich fixings. When eating out, choose a large salad with chicken or fish-‐ just ask for the dressing on the side and limit toppings like cheese and croutons. Shopping List -‐1 package cherry tomatoes -‐2 small bags frozen berries (or 1 large Costco bag) -‐Whole-‐wheat wrap bread or large tortillas -‐2 small bags frozen mango (or 1 large Costco bag) -‐2 medium red bell pepper -‐1% milk or unsweetened almond milk -‐2 red onion -‐7-‐10 bananas -‐Large container basil leaves, packed -‐Almond butter -‐Garlic -‐1 bag raisins -‐1 package pine nuts -‐1 bag almonds -‐Olive oil -‐1 loaf sprouted grain bread -‐Parmesan cheese -‐1-‐2 packages tofu -‐1 container oats -‐Cheese of choice -‐1 onion -‐1-‐2 avocados -‐1 bag jasmine white rice -‐1 large container spinach -‐Veggies for stir fry (either fresh or frozen) -‐1 container mixed green -‐1 dozen eggs -‐Celery -‐Maple syrup -‐Baby carrots -‐Baking soda -‐1 large container plain lowfat Greek yogurt -‐Vegetable oil -‐1 large container fresh blueberries -‐2 large russet potatoes -‐1 large package shredded mozzarella cheese -‐5-‐6 sweet potatoes -‐1 package prechopped peeled butternut squash -‐1-‐2 oranges -‐1 bunch baby kale -‐3-‐4 Kit’s organic bars -‐1 can unsalted black beans -‐Dried fruit -‐1 package large whole-‐wheat flour or corn tortillas -‐Quinoa -‐1-‐2 container hummus -‐Parsley -‐2 medium zucchini -‐Mint -‐1 english cucumber -‐1 lemon www.asdtfit.com ©
Week 4 Breakfast (Try to eat at least an hour before your workout) Monday -‐1 cup low fat Greek yogurt -‐1 cup blueberries -‐1 tbsp honey Post –workout-‐ make sure to eat within 30 minutes of finishing your workout-‐ this is really important for recovery and to not be as hungry later in the day! Smoothie Lunch Snack Dinner Tuesday ¾ cup oatmeal made with ¼ cup raisins and ¼ cup almonds Smoothie Wednesday ¾ cup oatmeal made with ¼ cup raisins and ¼ cup almonds Smoothie Thursday ¾ cup oatmeal made with ¼ cup raisins and ¼ cup almonds Smoothie Friday -‐1 cup low fat Greek yogurt -‐1 cup blueberries -‐1 tbsp honey Saturday -‐3 medium oatmeal pancakes -‐1/8 cup maple syrup -‐1 piece fruit Sunday -‐2 eggs -‐1 cup breakfast potatoes -‐1 piece fruit Smoothie Smoothie Smoothie Sandwich on whole grain bread (Ezekiel) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard -‐1 cup salad mix with extra veggies & sprinkle of olive oil and balsamic -‐1 Kit’s organic bar 1 4” square of vegetable fritatta 1 ½ cups mixed greens with balsamic and olive oil 1 4” square of vegetable fritatta 1 ½ cups mixed greens with balsamic and olive oil Sandwich on whole grain bread (Ezekiel) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard -‐1/4 cup dried fruit Sandwich on whole grain bread (Ezekiel) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard -‐1 cup salad mix with extra veggies & sprinkle of olive oil and balsamic -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey 1 Black Bean and Kale quesadilla 1 baked sweet potato -‐1/4 cup dried fruit Sandwich on whole grain bread (Ezekiel) -‐ Veggie burger or 3 oz tofu or ¼ cup hummus or 2 oz cheese -‐Lettuce -‐Tomato -‐1/2 avocado -‐Mustard -‐1 cup salad mix with extra veggies & sprinkle of olive oil and balsamic 1 banana 1 tbsp peanut butter 1 apple or banana -‐1 cup Greek yogurt -‐½ cup blueberries -‐1 tbsp honey 1 4” square of vegetable frittata 1 1/2 cups mixed greens with balsamic and olive oil -‐2 cups Spaghetti squash casserole -‐1 cup mixed greens with balsamic vinegar and olive oil -‐2 cups Spaghetti squash casserole leftovers -‐1 cup mixed greens with balsamic vinegar and olive oil -‐2 cups Spaghetti squash casserole leftovers -‐1 cup mixed greens with balsamic vinegar and olive oil 1 Black Bean and Kale quesadilla 1 baked sweet potato Go out and enjoy! 1 Black Bean and Kale quesadilla 1 baked sweet potato www.asdtfit.com ©
Week 4 Tips: -‐This plan is meant to help you develop habits that can be continued beyond this month. For continuing a healthy diet, focus on fruits and vegetables, add in some high quality proteins and choose healthy grains and carbohydrates. Skip out on the processed foods and make healthy choices when eating out. A healthy diet doesn’t mean being strict all of the time though-‐ if you eat healthy most of the time, its ok to have some treats too! -‐Have questions, looking to make some more changes or take your nutrition to the next level? Get in touch with nutritionist Julie Cornelius for a free consultation! Shopping List -‐5 small red potatoes -‐1 small bags frozen berries (or 1 large Costco bag) -‐1 bunch green onions -‐1 small bags frozen mango (or 1 large Costco bag) -‐1 package grape tomatoes -‐4-‐5 bananas -‐1 bunch broccoli -‐Almond butter -‐1 medium red bell pepper -‐1% milk or unsweetened almond milk -‐Garlic -‐Trail mix-‐ no chocolate-‐ just fruit and nuts -‐Fresh basil -‐Oats -‐Shredded Asiago cheese -‐1 bag raisins -‐2 med-‐large spaghetti squashes -‐1 bag almonds -‐1 jar pasta sauce -‐1 loaf sprouted grain bread -‐1 large zucchini -‐Celery -‐1 large yellow squash -‐1 small bag baby carrots -‐2 small-‐medium onions -‐1 small container hummus -‐1 large package shredded mozzarella cheese -‐2-‐3 apples -‐1 package prechopped peeled butternut squash -‐1-‐2 avocados -‐1 bunch baby kale -‐1 large container spinach -‐1 can unsalted black beans -‐1 container mixed greens -‐1 package large whole-‐wheat flour or corn tortillas -‐1 large container plain lowfat Greek yogurt -‐1 large container fresh blueberries -‐Veggies for stir fry (either fresh or frozen) -‐1 dozen eggs -‐Oats -‐1-‐2 large russet potatoes -‐1-‐2 large sweet potatoes -‐1-‐2 oranges -‐3-‐4 Kit’s organic bars -‐Dried fruit www.asdtfit.com ©
Other ! Food is energy! ! Read ingredient labels on foods-‐ choose ones with 5-‐6 ingredients or less. Also, if you can’t pronounce an ingredient, the food is probably not something you should eat. ! Listen to your body, eat when you feel hungry. ! Feel free to snack on veggies and fruit throughout the day if you are hungry, don’t go too long being hungry, this can lead to overeating on the wrong foods ! Eat organic fruits and vegetables when possible ! Eat organic, free range eggs and organic dairy to avoid added hormones and to get more healthy fats ! Also, make sure you drink plenty of water. If you get hungry throughout the day, drink a glass of water and if you are still hungry, feel free to snack on fruits and veggies. ! The recipes included make enough to share, save for leftovers in the fridge or even freeze for when life gets hectic! Recipes: Smoothie Recipe: •
•
•
•
•
•
1 cup 1% milk or almond milk 1 cup frozen berries 1 banana 1/2 cup frozen mangoes 1 tbsp almond butter handful spinach Blend all together in a blender. Enjoy! www.asdtfit.com ©
Quinoa Salad •
•
•
•
•
•
•
•
3-‐4 cups cooked quinoa 1 English cucumber, chopped in small pieces 5-‐6 celery stalks, chopped in small pieces 1 large red bell pepper, chopped in small pieces 1/2 -‐1 small red onion, chopped in small pieces 1 cup cherry tomatoes, halved Cilantro Salt and pepper to taste Combine quinoa, cucumber, celery, bell pepper, onion and tomatoes. Add cilantro to preference (I like a lot!). Season with salt and pepper to your liking. Serve chilled. Pesto Pasta • 2 cups basil leaves, packed • 2 large cloves garlic • 1⁄4 cup pine nuts • 3⁄4 cup olive oil (or less) • 1⁄4 cup Parmesan cheese, shaved • 1⁄2 tsp salt • 1 lb whole grain pasta or brown rice pasta, cooked as directed on package In a food processor or blender, puree all ingredients except pasta until smooth. In a large saucepan over medium heat, add mixture to cooked pasta. Heat thoroughly; top with more freshly shaved parmesan cheese. Serve with crusty bread. Yields about five servings. www.asdtfit.com ©
Black Bean and Corn Enchilada Casserole 2 cups frozen corn or 1 can drained 1 can (15.5oz.) black beans, rinsed and drained 1 cup shredded Mexican cheese 6 large corn tortillas or 12 small corn tortillas 2-‐ 10 oz. cans enchilada sauce Heat oven to 350 degrees. In bowl, combine 1 can enchilada sauce, corn, and black beans. Place 2 large (or 4 small) corn tortillas (overlapping is fine) at the bottom of a 9 x 13 baking dish. Pour half the chicken mixture on top of the tortillas. Sprinkle 1/3 cup shredded cheese over chicken mixture. Place 2 more tortillas on top of chicken mixture. Pour remaining chicken mixture over tortillas. Sprinkle 1/3 cup shredded cheese on top of chicken. Lay last 2 corn tortillas on top of chicken mixture. Pour 1 can of enchilada sauce over tortillas. Cover with aluminum foil and bake for 20 minutes. Remove foil , add remaining 1/3 cup shredded cheese on top. Bake additional 10 minutes. ▪
▪
▪
▪
▪
Spanish Rice • 1/4 cup oil • 1/4 cup chopped onion • 3 cups uncooked white rice • 4 cups vegetable broth • 2 cups chunky salsa Heat oil in a large, heavy skillet over medium heat. Stir in onion, and cook until tender, about 5 minutes. Mix rice into skillet, stirring often. When rice begins to brown, stir in chicken broth and salsa. Reduce heat, cover and simmer 20 minutes, until liquid has been absorbed. www.asdtfit.com ©
Spaghetti Squash Casserole •
•
•
•
•
•
•
1 large spaghetti squash 1 jar pasta sauce (or make your own!, also, throw in any veggies you have-‐ squash, zucchini, carrots, etc) 1 lb crumbled tofu (optional) ½ med onion 1 zucchini, finely chopped 1 yellow squash, finely chopped 1 cup mozzarella cheese In a large skillet, cook tofu (optional). Sauté onions, zucchini and squash in a small amount of oil. In a medium saucepan, warm up pasta sauce while cooking the tofu and onions. Combine all ingredients in the sauce. While these are cooking, scoop out the spaghetti squash and layer at the bottom for a 9x13” pan. Pour sauce mixture on top and sprinkle with cheese. Bake at 375° until cheese is melted and light golden. Oatmeal pancakes ¾ cup oats 1 tsp cinnamon 1 tsp baking soda ½ tsp salt 1 tbsp vegetable oil 1 egg ½ cup milk or almond milk Blend ingredients together in a blender until smooth. Cook on a hot, greased pan. www.asdtfit.com ©
Hummus and Veggie Wrap • 2 medium zucchini, cut lengthwise into 1/4-‐inch slices • 2 teaspoons olive oil • 1/8 teaspoon salt • Pinch freshly ground black pepper • 1 cup store-‐bought hummus • 4 pieces whole-‐wheat wrap bread (about 9 inches in diameter) • 1/4 cup pine nuts, toasted • 1 medium red bell pepper, thinly sliced • 2 ounces baby spinach leaves (2 cups lightly packed) • 1/2 cup red onion thinly sliced into half moons Preheat the grill or grill pan over medium heat. Brush both sides of the zucchini slices with the oil and sprinkle with the salt and pepper. Grill until tender and slightly browned, about 4 minutes per side. Spread 1/4 cup of the hummus over each piece of bread. Sprinkle 1 tablespoon of pine nuts on top. Top with 3 slices of zucchini, 2 pieces of red pepper, 1/2 cup of the spinach, and a few sliced onions. Roll each of them up and cut in half on a diagonal. Prepare what you will eat for one meal and save the rest of the ingredients to make fresh as leftovers. www.asdtfit.com ©
Vegetable Frittata Ingredients • 2 tablespoons olive oil, plus more for drizzling • 5 small red potatoes, thinly sliced • 1 bunch green onions, trimmed and sliced • 1 cup grape tomatoes, sliced • 1 cup baby spinach, torn • 1 cup broccoli • 1 medium red bell pepper, chopped • 1 clove garlic, crushed • 8 eggs • 1 tablespoon chopped fresh basil, plus more for garnish • 1 cup shredded Asiago cheese, plus more for garnish • Kosher salt and freshly ground black pepper Preheat the oven to 375 degrees F. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the sliced potatoes to the skillet, saute for about 6 to 8 minutes, until tender but firm. Remove the potatoes from the skillet. Add another tablespoon olive oil, and add the green onions, tomatoes, spinach, broccoli, red bell pepper and garlic. Saute for an additional 1 to 2 minutes or just until the spinach is wilted. Season the vegetables with salt, and pepper. In a medium bowl, beat together the eggs, basil, cheese, salt, and pepper. Pour into the skillet over the vegetables. Reduce heat to medium-‐low and scramble the eggs for 1 minute. Return the potatoes to the skillet. Cook for an additional 2 to 3 minutes, or just until the eggs start to set around the edges. Drizzle olive oil around the edge of the pan to ensure easy removal. Transfer to a baking dish or leave in skillet if oven safe and finish cooking in the oven for an additional 10 to 12 minutes, until the eggs www.asdtfit.com ©
Curry Vegetable Tofu Ingredients • 2 teaspoons vegetable oil • 1 (15-‐ounce) package reduced-‐fat firm tofu, drained and cut into 1/2-‐inch cubes • 1/2 teaspoon salt • 1/2 cup light coconut milk • 1 teaspoon curry powder • 1 cup precut matchstick-‐cut carrots • 1/4 teaspoon crushed red pepper • 1 (15 1/4-‐ounce) can pineapple chunks in juice, drained • 1 medium red bell pepper, thinly sliced • 1/2 cup chopped fresh basil Heat oil in a large nonstick skillet over medium-‐high heat. Add tofu, and sprinkle with salt. Cook 8 minutes or until golden brown, stirring frequently. Remove from pan; keep warm. Add coconut milk and curry powder to pan, and cook 1 minute, stirring constantly. Add carrots, crushed red pepper, pineapple, and bell pepper; cook 5 minutes, stirring occasionally. Stir in tofu. Sprinkle with basil. www.asdtfit.com ©
Butternut Squash, Black Bean and Kale Quesadillas Ingredients • 2 cups prechopped peeled butternut squash (you can buy it this way) • 6 tablespoons water • 2 cups baby kale • 1 teaspoon olive oil • 1/4 teaspoon salt • 1 can canned unsalted black beans, rinsed and drained • 4 (8-‐inch) whole-‐wheat flour or corn tortillas • 6 ounces shredded mozzarella cheese (about 1 1/2 cups) • Olive oil for cooking Heat a skillet over medium heat. Add squash and 6 tablespoons water; cover and cook 6 minutes. Uncover and stir in kale, oil, and salt; cook 2 minutes. Remove from heat. Place 1/2 cup beans in a bowl; mash. Add remaining 1/2 cup beans and squash; toss. Divide mixture among tortillas; top evenly with cheese. Fold each in half over filling. Wipe skillet clean; add olive oil for cooking and return to medium heat. Add 2 quesadillas; cook 2 minutes on each side. Repeat with remaining quesadillas. www.asdtfit.com ©
Baked Sweet Potatoes Heat oven to 400 degrees F. Rinse sweet potatoes and pierce each with a fork about 5-‐6 times. Place them on a cookie sheet or directly on the oven rack. Bake for 45-‐60 minutes, or until soft. Make 3-‐4 at a time and store leftovers in a sealed container in the fridge for up to 4-‐5 days. Breakfast Potatoes • 4 red potatoes, cut into 1 inch cubes • 1 bell pepper, chopped • ½ red onion, chopped • 2 tbsp olive oil • Salt to taste • Pepper to taste • Garlic to taste • Any other seasoning you like Put potatoes into a pot and cover with water. Boil for 5-‐10 minutes, until just starting to get soft. Take the pot off the heat and drain the potatoes. Heat olive oil in a frying pan on medium heat. Add potatoes, bell pepper and red onion. Cook until potatoes are soft inside and slightly crispy on the outside. www.asdtfit.com ©
Fajita Veggies • 1 red bell pepper, seeds removed and sliced • 1 green bell pepper, seeds removed and sliced • ½ red onion, cut long wise into strips • 2 tbsp olive oil Heath olive oil in a frying pan over medium heat. Add bell peppers and onions. Cook until the peppers are soft and the onions are translucent. Mixed Veggie Stir Fry • 3-‐4 cups any veggies you like-‐ some suggestions for veggies include broccoli, cauliflower, chopped carrots, snap peas, chopped kale, onion, mushrooms, sliced zucchini, sliced yellow squash, bell peppers, asparagus, or anything else you like! • 2 tbsp olive oil Heat olive oil in a large frying pan over medium heat. Add veggies and cook for 3-‐4 minutes, stirring occasionally. Add 2 tbsp water to the pan and cover with a lid. Cook for an additional 3-‐4 minutes, until veggies start to get soft. Remove lid and continue cooking until desired texture of veggies is achieved. If you are running short on time, bagged frozen veggies work great as a substitute for any veggie stir fry on the plan. www.asdtfit.com ©

Download Report

Vegetarian Nutrition Plan

Paperzz.com

Your Paperzz