Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet

by Sara Tercero

  Fettuccine with Creamy Cashew Alfredo

  Vegetable Korma Curry

  Roasted Cauliflower Bowls with Spicy Garlic-Tahini Sauce

  Tempeh and Walnut “Chorizo” Tacos

  Chocolate Tahini Muffins

  Week 2

  Breakfast

  Lunch

  Dinner

  SUNDAY

  Sweet Potato Toasts with Avocado Mash and Tahini

  Loaded Chickpea Noodle Soup

  Fettuccine with Creamy Cashew Alfredo

  MONDAY

  Leftover Sweet Potato Toasts with Avocado Mash and Tahini

  Leftover Fettuccine with Creamy Cashew Alfredo

  Tempeh and Lentil Sloppy Joes

  TUESDAY

  Spiced Tofu and Potato Breakfast Burritos

  Leftover Loaded Chickpea Noodle Soup

  Vegetable Korma Curry

  WEDNESDAY

  Zucchini Bread Oatmeal

  Chickpea Curry Salad Sandwiches

  Spicy Butternut Squash Bisque

  THURSDAY

  Leftover Zucchini Bread Oatmeal

  Leftover Tempeh and Lentil Sloppy Joes

  Roasted Cauliflower Bowls with Spicy Garlic-Tahini Sauce

  FRIDAY

  Blueberry and Peanut Butter Parfait Bowls

  Leftover Chickpea Curry Salad Sandwiches

  Tempeh and Walnut “Chorizo” Tacos

  SATURDAY

  Leftover Spiced Tofu and Potato Breakfast Burritos

  Leftover Spicy Butternut Squash Bisque

  Leftover Vegetable Korma Curry

  Weekly Dessert

  Chocolate Tahini Muffins

  Ingredients You’ll Need

  FRESH PRODUCE

  Apple (1)

  Arugula (4 cups; 3 to 4 ounces)

  Avocados (3)

  Bananas (2)

  Bell pepper, red (1)

  Blueberries (½ cup)

  Broccoli, florets, fresh or frozen (2 cups)

  Butternut squash (1)

  Carrots, large (3)

  Cauliflower (1 head)

  Celery (2 stalks)

  Cilantro (1 large bunch)

  Cucumber, Persian (1)

  Garlic (16 cloves; about 2 heads)

  Ginger (2 to 3 inches; 2 tablespoons chopped)

  Jalapeño pepper (1)

  Lemons (2)

  Lettuce, iceberg (1 head)

  Onion, yellow, small (3)

  Potatoes, medium (3)

  Spinach, baby (4 cups)

  Sweet potatoes, medium (6)

  Tomatoes, medium (7)

  Zucchini, medium (1)

  CANNED, BOTTLED, AND JARRED

  Cannellini beans, 1 (15-ounce) can

  Chickpeas, 2 (15-ounce) cans

  Coconut milk, light unsweetened, 1 (15-ounce) can

  Peanut butter, natural (2 tablespoons)

  Tomato paste (5 tablespoons; about 1 small can)

  REFRIGERATED OR FROZEN

  Green beans, frozen (½ cup)

  Mayonnaise, plant-based (2 teaspoons)

  Milk, plant-based, unsweetened (6 cups; 48 ounces)

  Peas, frozen (1 cup)

  Salsa (1¼ cups)

  Sriracha (1 teaspoon)

  Tahini (½ cup)

  Tempeh, 2 (8-ounce) packages

  Tofu, extra-firm, 1 (16-ounce) package

  Yogurt, plant-based, plain unsweetened (2½ cups; about 20 ounces)

  PANTRY

  Apple cider vinegar (1 tablespoon)

  Brown rice (3 cups cooked)

  Cashews, raw (2 cups)

  Cocoa powder, unsweetened (¼ cup)

  Flaxseeds, ground (2 tablespoons)

  Flour, whole-wheat (2½ cups)

  Granola (1 cup)

  Hemp hearts (3 tablespoons)

  Ketchup, sugar-free (3 tablespoons)

  Lentils, dried (¾ cup)

  Molasses (1 tablespoon)

  Maple syrup (about ¾ cup)

  Nutritional yeast (about ½ cup)

  Oats, rolled (2 cups)

  Olives, kalamata (10)

  Pasta, elbows or rotini, whole-grain (1 pound)

  Pasta, fettuccine, whole-grain (1 pound)

  Pepitas (¼ cup)

  Raisins (1 cup)

  Sesame seeds (2 tablespoons)

  Tapioca flour (1 teaspoon)

  Walnuts (1½ cups; about 6 ounces)

  OTHER

  Bread, whole-wheat (4 slices)

  Burger buns, whole-wheat (4)

  Red miso paste (4 teaspoons)

  Tortillas, corn, 6 inches (8)

  Tortillas, whole-wheat flour, 12 inches (4)

  Staples to Check For: Baking powder, black pepper, cayenne pepper, chili powder, coconut oil, ground cumin, curry powder, extra-virgin olive oil, garlic powder, ground turmeric, Italian seasoning, olive oil cooking spray, onion powder, red pepper flakes, salt, smoked paprika

  Prep This

  • One batch Nutty Plant-Based Parmesan for Fettuccine with Creamy Cashew Alfredo for Sunday’s dinner (optional)

  • Monday: Prepare 3 cups of cooked brown rice for serving with the Vegetable Korma Curry and Roasted Cauliflower Bowls with Spicy Garlic-Tahini Sauce.

  • Monday: One batch Pico de Gallo for Spiced Tofu and Potato Breakfast Burritos. Refrigerate leftovers in a covered container and use for Tempeh and Walnut “Chorizo” Tacos (optional).

  • One batch Plant-Based Mayo for Chickpea Curry Salad for Wednesday’s and Friday’s lunches (optional)

  • One batch Crispy Baked Chickpeas for Spicy Butternut Squash Bisque for Wednesday’s dinner and Friday’s lunch (optional)

  Zucchini Bread Oatmeal

  OIL-FREE, ONE PAN, QUICK

  PREP TIME: 5 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS

  Since many people struggle with getting the recommended five servings of fruit and vegetables per day, I often find ways to add hidden veggies into my recipes and meals. The idea of adding zucchini to your oatmeal might sound strange, but much like zucchini bread, you’ll hardly notice it in the finished product. Not only will adding zucchini up the fiber content of your breakfast, but it is also full of antioxidants, so it’s a great way to start the day.

  2 cups rolled oats

  1 medium zucchini, grated

  4 cups water

  ½ cup unsweetened plant-based milk

  1 tablespoon ground cinnamon

  ½ cup raisins

  1 tablespoon maple syrup

  Pinch salt

  2 medium bananas, sliced

  4 tablespoons chopped walnuts (optional)

  1. In a medium saucepan over medium-high, combine the oats, zucchini, and water and bring to a boil. Lower the heat to medium-low and simmer, stirring often, until the oats are soft and creamy, about 15 minutes. Remove from the heat, add the plant-based milk, cinnamon, raisins, maple syrup, and salt and stir well.

  2. Divide the oatmeal among 4 bowls and top each portion with ½ sliced banana and 1 tablespoon of walnuts (if using).

  Leftovers Tip: Refrigerate the oatmeal, without the bananas and walnuts, for up to 3 days. To reheat, warm the oatmeal on the stovetop until heated through and top with the bananas and walnuts.

  Per serving (1 cup): Calories: 301; Fat: 4g; Carbohydrates: 62g; Protein: 9g; Fiber: 8g; Sodium: 62mg

  Blueberry and Peanut Butter Parfait Bowls

  NO COOK, OIL-FREE, QUICK

  PREP TIME: 10 minutes / MAKES 2 SERVINGS

  This is an ultra-quick and filling breakfast that will keep you fueled for hours. The combo of savory nut butter with the creamy yogurt and crunchy granola is über-satisfying. The addition of sweet fresh blueberries, mild and crunchy walnuts, and a drizzle of maple syrup packs a mega dose of morning antioxidants that will set you up for a day of sweet success. For a more impressive presentation, you can layer each ingredient in a glass or jar—this also is a great way to take it to work for a healthy breakfast on the go.

  2 cups plain plant-based yogurt

 
1 cup store-bought granola or Crispy, Crunchy Granola

  2 tablespoons maple syrup

  ½ cup fresh blueberries

  2 tablespoons roughly chopped walnuts

  2 tablespoons natural peanut butter

  1. Divide the yogurt between 2 bowls. Top each with half the granola and drizzle with 1 tablespoon maple syrup.

  2. Top each bowl with half the blueberries, 1 tablespoon of walnuts, and 1 tablespoon peanut butter.

  Variation Tip: This is an easily customizable and versatile breakfast treat. Switch out the blueberries and use whatever sweet and juicy fruits are in season. Stone fruits like peaches, nectarines, and apricots work very well, or try cherries, strawberries, and raspberries.

  Per serving (1 cup): Calories: 567; Fat: 24g; Carbohydrates: 75g; Protein: 17g; Fiber: 13g; Sodium: 115mg

  Sweet Potato Toasts with

  Avocado Mash and Tahini

  GLUTEN-FREE, NUT-FREE, SOY-FREE

  PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS

  I discovered sweet potato toasts a few years ago when I was cutting down on my gluten intake. They make a tasty vehicle for a layered veggie toast that is delightfully different from the standard base. These versatile and filling toasts are also delicious with a sweet combo of nut butter and sliced apples, pears, or fresh peaches. For another savory option, try hummus topped with sautéed mushrooms.

  FOR THE SWEET POTATO TOASTS

  Olive oil cooking spray

  4 medium sweet potatoes

  Salt

  FOR THE AVOCADO MASH

  2 medium avocados, pitted and peeled

  Juice of ½ lemon

  Pinch salt

  FOR SERVING

  2 ounces arugula (about 2 cups)

  8 teaspoons tahini

  8 teaspoons hemp hearts

  Pinch red pepper flakes (optional)

  1. Make the sweet potato toasts: Preheat the oven to 400°F. Spray a sheet pan with olive oil cooking spray.

  2. Cut the sweet potatoes lengthwise into ½-inch-thick slices (4 per potato).

  3. Arrange the sweet potato slices in a single layer on the prepared sheet pan and sprinkle with salt. Bake for 15 minutes. Turn the slices over and continue to bake for another 15 minutes, or until the potatoes are slightly browned and crispy on the outside and soft in the middle.

  4. Make the avocado mash: In a bowl, mash the avocados with a fork. Add the lemon juice and salt and stir until combined.

  5. Assemble the toasts: Spread 1 teaspoon of avocado mash over each sweet potato toast. For each, add about 5 arugula leaves, drizzle with ½ teaspoon of tahini, and top with ½ teaspoon of hemp hearts. Add a pinch of red pepper flakes (if using).

  Leftovers Tip: Wrap the sweet potato toasts tightly with plastic wrap and refrigerate for up to 5 days. Store the avocado mash in an airtight container and place plastic wrap directly on the mash before covering to avoid the browning. Microwave the toasts for 90 seconds before topping.

  Per serving (4 toasts): Calories: 375; Fat: 23g; Carbohydrates: 38g; Protein: 7g; Fiber: 12g; Sodium: 113mg

  Spiced Tofu and Potato Breakfast Burritos

  NUT-FREE

  PREP TIME: 10 minutes / COOK TIME: 25 minutes / MAKES 4 BURRITOS

  In my opinion, the breakfast burrito may be one of the best culinary discoveries of the last century. Not only is it an amazingly convenient and portable meal, but it’s also one of the most delicious ways to start your day. In this burrito, eggs are replaced with tofu, which is scrambled with spices, tomatoes, and potatoes, then slathered in salsa.

  1 tablespoon extra-virgin olive oil

  1 (16-ounce) package extra-firm tofu, drained and crumbled

  2 medium potatoes, diced small

  ½ teaspoon salt

  ½ teaspoon garlic powder

  ½ teaspoon smoked paprika

  ½ teaspoon ground turmeric

  2 medium tomatoes, chopped small

  1 cup water

  4 cups roughly chopped baby spinach

  4 (12-inch) whole-wheat flour tortillas, for serving

  1 avocado, peeled, pitted, and quartered, divided, for serving

  4 tablespoons store-bought salsa or Pico de Gallo, for serving

  1. In a medium saucepan, heat the oil over medium heat. Add the tofu and cook until it browns a little, about 5 minutes.

  2. Add the potatoes and cook, stirring often, for about 5 minutes. Add the salt, garlic powder, smoked paprika, and turmeric and stir until the tofu and potatoes are well coated. Add the tomatoes and cook until they release their juices and the potatoes begin to soften, about 5 minutes.

  3. Add the water and bring the mixture to a boil. Cook until the potatoes are fork-tender, 5 to 8 minutes. The liquid will reduce, though the scramble should be saucy, not too dry. Turn off the heat, add the baby spinach, and stir until it wilts.

  4. Put the tortillas on a microwave-safe plate and microwave, uncovered, for about 30 seconds, until they are softened.

  5. To assemble the burritos, place a quarter of the scramble in the center of each tortilla. Top with a quarter of the avocado and 1 tablespoon of salsa. Fold in the sides of the tortilla, and then roll it up from the bottom, wrapping it tightly around the filling.

  Leftovers Tip: Cut the avocado in half, leaving the pit intact. Cover the exposed flesh with a little olive oil, wrap it tightly in plastic wrap, and refrigerate. Store all burrito components separately to avoid soggy tortillas.

  Variation Tip: Add mushrooms or cauliflower, or instead of potatoes, use 1 (15-ounce) can black beans or pinto beans, drained and rinsed. Toss in some leftover quinoa or rice and forgo the tortillas to make a hearty burrito bowl.

  Per serving (1 burrito): Calories: 576; Fat: 26g; Carbohydrates: 68g; Protein: 24g; Fiber: 16g; Sodium: 884mg

  Loaded Chickpea Noodle Soup

  NUT-FREE

  PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS

  Most of us grew up eating chicken noodle soup in the winter or anytime we had a cold. This soup evokes that same comfort-in-a-bowl feeling but with all plant-based ingredients. Red miso paste gives the broth a deep, complex flavor, and the addition of potatoes, chickpeas, and sweet potatoes results in a hearty and robust bowl of soup that is both delicious and nutritious.

  1 pound whole-grain elbow or rotini pasta

  1 tablespoon extra-virgin olive oil

  2 garlic cloves, minced

  ½ small yellow onion, chopped

  3 large carrots, peeled and cut into thin rounds

  1 celery stalk, cut into small pieces

  1 medium potato, peeled and diced

  1 medium sweet potato, peeled and diced

  2 medium tomatoes, chopped

  1 (15-ounce) can chickpeas, drained and rinsed

  1 tablespoon Italian seasoning

  1 teaspoon salt

  4 cups water

  1 tablespoon red miso paste

  ¼ teaspoon black pepper

  1. Bring a large pot of water to a boil over high heat. Add the pasta and cook according to the package instructions. Drain and set aside.

  2. In a large saucepan, heat the olive oil over medium heat. Add the garlic and onion and cook until fragrant, about 5 minutes. Add the carrots and celery and cook until the vegetables begin to soften, about 5 minutes.

  3. Add the potato, sweet potato, and tomatoes, lower the heat to low, and cook, stirring often, until the tomatoes release their juices, about 5 minutes.

  4. Add the chickpeas, Italian seasoning, salt, and water and bring to a boil over high heat. Lower the heat to medium-low and simmer until the vegetables are fork-tender, about 10 minutes. Remove from the heat. Add the miso and pepper and stir until the miso dissolves. To serve, top each portion with a quarter of the noodles.

  Cooking Tip: Make the soup in an Instant Pot: Press sauté, add the garlic, onion, and olive oil, and cook about 2 minutes. Add the carrots, celery, potato, sweet potato, and tomatoes and sauté for a
bout 5 minutes. Add the water, chickpeas, Italian seasoning, and salt and stir until combined. Seal the lid and set the Instant Pot to pressure cook on high for 5 minutes. Let the pressure release naturally for 5 minutes, then quick-release the steam valve. Add the miso paste and black pepper and stir well to dissolve. Serve immediately.

  Leftovers Tip: Store the broth and pasta separately for up to 4 days. Warm the broth on the stovetop until heated through and add the pasta just before serving to avoid mushy noodles.

  Per serving: Calories: 645; Fat: 7g; Carbohydrates: 123g; Protein: 22g; Fiber: 12g; Sodium: 927mg

  Spicy Butternut Squash Bisque

  GLUTEN-FREE, NUT-FREE

  PREP TIME: 10 minutes / COOK TIME: 30 minutes / MAKES 4 SERVINGS

  Since switching to a plant-based diet, I have discovered a love for creamy dishes, and I’m often surprised at the rich texture that can be achieved without any dairy. Take this sweet, silky-smooth butternut squash bisque: it’s extremely thick, creamy, and decadent. I suggest adding Crispy Baked Chickpeas and pepitas to bump up the protein content and give the soup some textural contrast. This recipe is nice served with a slice of crusty, warm bread for dipping.

  Olive oil cooking spray

  1 large butternut squash, peeled, seeded and cut into 1-inch cubes (about 3 cups)

  2 garlic cloves, peeled

  1 teaspoon smoked paprika

  ½ teaspoon salt

  4 cups unsweetened plant-based milk

  2 tablespoons nutritional yeast

  2 tablespoons tomato paste

  1 teaspoon sriracha

  4 tablespoons chopped cilantro leaves, for garnish

  4 tablespoons plain plant-based yogurt, for garnish

  4 tablespoons pepitas, for garnish (optional)

  4 tablespoons Crispy Baked Chickpeas, for garnish (optional)

  1. Preheat the oven to 400°F. Spray a sheet pan with olive oil cooking spray.

  2. Combine the squash, garlic, smoked paprika, and salt on the sheet pan and toss until evenly coated. Bake for 10 minutes. Using a spatula, turn the squash and continue to bake for another 10 minutes, or until cooked through.

  3. Transfer the squash and garlic to a blender. Add the plant-based milk, nutritional yeast, tomato paste, and sriracha and puree until smooth and creamy. Pour the mixture into a large saucepan and cook over medium heat until warm. Taste and adjust the seasonings, if desired.