Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet
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WEDNESDAY
Chickpea and Mushroom Breakfast Bowls
Leftover Lemony Quinoa Dinner Salad
White Bean, Butternut Squash, and Kale Soup
THURSDAY
Leftover Tofu, Mushroom, and Spinach Scramble
Creamy Chickpea and Avocado Salad
Portobello Mushroom Burgers with Arugula Pesto
FRIDAY
Leftover Chickpea and Mushroom Breakfast Bowls
Leftover White Bean, Butternut Squash, and Kale Soup
Black Bean and Quinoa Burrito Bowls
SATURDAY
Choco-Nut Smoothie
Leftover Portobello Mushroom Burgers with Arugula Pesto
Leftover Black Bean and Quinoa Burrito Bowls
Weekly Dessert
Apple Crisp
Ingredients You’ll Need
FRESH PRODUCE
Apples (6; about 3 pounds)
Arugula (4 cups; 3 to 4 ounces)
Avocados (4)
Bananas (3)
Bell peppers, red or yellow (5)
Butternut squash (½)
Carrots, large (3)
Celery (1 stalk)
Cherry tomatoes (9 ounces)
Cilantro (1 bunch)
Cucumbers, Persian (2)
Garlic (6 cloves)
Jalapeño pepper (1)
Kale (3 bunches)
Lemons (3)
Limes (3)
Mint (1 small package)
Mushrooms, cremini (8 ounces)
Mushrooms, portobello (4)
Mushrooms, white (8 ounces)
Onion, red, small (½)
Onion, yellow, small (2)
Parsley (1 bunch; about 2 ounces)
Peaches, sliced, fresh or frozen (½ cup)
Red cabbage, shredded (1½ cups, plus more for serving)
Scallions (2)
Spinach, baby (4 cups)
Sweet potatoes, medium (2)
Tomatoes, medium (2)
Zucchini, small (1)
CANNED, BOTTLED, AND JARRED
Black beans, 2 (15-ounce) cans
Cannellini beans, 3 (15-ounce) can
Chickpeas, 3 (15-ounce) cans
Coconut milk, light unsweetened, 1 (15-ounce) can
Maple syrup (about ½ cup)
Peanut butter, natural (¼ cup)
Red miso paste (1 teaspoon)
Salsa (for serving)
Tomatoes, crushed, 2 (28-ounce) cans
Tomato paste (2 tablespoons)
REFRIGERATED OR FROZEN
Cauliflower florets, frozen (1 cup)
Corn, frozen (3 cups)
Milk, plant-based, unsweetened (3 cups)
Peas, frozen (1 cup)
Tofu, extra-firm, 1 (16-ounce) package
Yogurt, plant-based, plain unsweetened (2 tablespoons)
PANTRY
Almonds, slivered (¼ cup)
Cocoa powder, unsweetened (2 teaspoons)
Flour, whole-wheat (1 cup)
Hemp hearts (2 tablespoons)
Lentils, brown or black, dried (1 cup)
Nutritional yeast (2 tablespoons)
Oats, rolled (1½ cups)
Olives, kalamata (16)
Pasta, whole-wheat, any shape (1 pound)
Pepitas (¼ cup)
Quinoa, dried (1¼ cups)
OTHER
Burger buns, whole-wheat (4)
Staples to Check For: Apple cider vinegar, black pepper, chili powder, coconut oil, extra-virgin olive oil, garlic powder, ground cinnamon, ground cumin, ground turmeric, Italian seasoning, low-sodium soy sauce or gluten-free tamari, onion powder, red pepper flakes, salt, smoked paprika, vanilla extract
Prep This
• Sunday: Prepare the Peaches and Cream Overnight Oats for breakfast Monday
• One batch Tangy Cabbage and Kale Slaw for the Black Bean and Quinoa Burrito Bowls for Friday’s dinner (optional)
Choco-Nut Smoothie
GLUTEN-FREE, NO COOK, OIL-FREE, QUICK
PREP TIME: 10 minutes / MAKES 2 SERVINGS
Smoothies are the ultimate breakfast treat. They are super quick and easy, plus when done right, they can be über-filling. This one utilizes the protein power of peanut butter, the fiber of cauliflower, and the antioxidant-filled decadence of cocoa. Peanut butter and chocolate are a match made in heaven and are the dominant flavors in this addictive morning indulgence.
3 sliced bananas, frozen
3 cups plain unsweetened plant-based milk
¼ cup natural peanut butter
2 teaspoons unsweetened cocoa powder
2 teaspoons maple syrup
1 cup frozen cauliflower florets
In a blender, combine the bananas, plant-based milk, peanut butter, cocoa powder, maple syrup, and cauliflower and puree until smooth.
Variation Tip: For those with peanut allergies, any nut butter will work in this recipe. If all nuts are a no-no, try sunflower seed butter, which is a great alternative.
Per serving: Calories: 583; Fat: 24g; Carbohydrates: 79g; Protein: 23g; Fiber: 10g; Sodium: 210mg
Peaches and Cream Overnight Oats
NO COOK, OIL-FREE, ONE BOWL
PREP TIME: 10 minutes, plus overnight to chill
MAKES 2 SERVINGS
I don’t know what took me so long to jump on the overnight-oats bandwagon, but it’s been a game changer. Chilled oats may sound strange, but you have never tasted a creamier and more silky bowl of oats in your life. This breakfast will be your new fave, for both its decadent feel and the convenience of having your breakfast ready and waiting for you in the morning.
½ cup rolled oats
1 cup light unsweetened coconut milk
½ cup peaches, fresh or frozen, diced into 1-inch pieces
½ teaspoon vanilla extract
1 tablespoon maple syrup
Pinch salt
2 tablespoons slivered almonds, for serving
2 tablespoons plain plant-based yogurt, for serving
1. In a medium bowl, mix together the oats, coconut milk, peaches, vanilla, maple syrup, and salt. Cover and refrigerate overnight.
2. To serve, top each serving with 1 tablespoon of slivered almonds and 1 tablespoon of plant-based yogurt.
Ingredients Tip: Refrigerate leftover coconut milk for up to 4 days.
Variation Tip: This luscious overnight oat recipe will work well with any stone fruit or berry. In a pinch, a tablespoon of jam or jelly will give it that same delicious fruity appeal.
Per serving: Calories: 280; Fat: 17g; Carbohydrates: 27g; Protein: 7g; Fiber: 4g; Sodium: 97mg
Tofu, Mushroom, and Spinach Scramble
GLUTEN-FREE, NUT-FREE, ONE PAN, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
A great tofu scramble recipe is worth its weight in gold, and I think this is the only one you’ll ever need. The key is to completely sear the tofu in the hot pan, which ensures great texture. This scramble goes well with toasted bread or corn tortillas, or you can roll it into a large flour tortilla and have a breakfast burrito.
1 tablespoon extra-virgin olive oil
1 (16-ounce) package extra-firm tofu, drained and crumbled
½ teaspoon smoked paprika
½ teaspoon ground turmeric
8 ounces white button mushrooms, thinly sliced
2 medium tomatoes, cut into ½-inch dice
4 cups baby spinach
1 scallion, white and green parts, thinly sliced
1 tablespoon low-sodium soy sauce or gluten-free tamari
1. In a large sauté pan, heat the olive oil over medium heat. Add the tofu, smoked paprika, and turmeric and cook without stirring until the tofu is browned, about 5 minutes.
2. Stir the tofu and push it to one side of the pan. Add the mushrooms to the empty side and cook, stirring occasionally, for 5 minutes. Stir the tofu and mushrooms together.
3. Add the tomatoes and cook until they begin to release their juices, 2 to 3 minutes. Add
the baby spinach, scallion, and soy sauce and cook, stirring well, until the spinach is wilted. Spoon into 4 bowls and serve. Refrigerate for up to 4 days.
Variation Tip: Try adding 1 chopped zucchini, 1 cup of frozen green peas, or 1 seeded and chopped jalapeño pepper and 1 cup of frozen corn.
Per serving: Calories: 169; Fat: 10g; Carbohydrates: 8g; Protein: 15g; Fiber: 3g; Sodium: 167mg
Chickpea and Mushroom Breakfast Bowls
NUT-FREE, ONE PAN, QUICK
PREP TIME: 5 minutes / COOK TIME: 15 minutes / MAKES 4 SERVINGS
When I discovered that breakfast did not have to be a predictable array of toasted things, sweet stuff, or scrambles it was truly liberating. This breakfast bowl is one of my favorites. It is both light and hearty, super savory, and packs a lot of plant-based protein. The bonus? It comes together in a flash!
1 tablespoon extra-virgin olive oil
1 red or yellow bell pepper, seeded and diced small
8 ounces cremini or white mushrooms, cut into ½-inch-thick slices
1 tablespoon low-sodium soy sauce or gluten-free tamari
½ teaspoon garlic powder
½ teaspoon smoked paprika
1 (15-ounce) can chickpeas, drained and rinsed
1 bunch kale, stemmed and chopped
1 cup frozen peas
2 tablespoons water
1. In a large saucepan, heat the oil over medium heat. Add the bell pepper and mushrooms and cook, stirring occasionally, until the mushrooms are browned, 4 to 5 minutes.
2. Add the soy sauce, garlic powder, smoked paprika, chickpeas, kale, peas, and water and cook until the kale is wilted and fork-tender, about 5 minutes.
Variation Tip: This breakfast can do double duty as a hearty dinner by serving it over 1 cup of leftover cooked grains like quinoa or brown rice.
Per serving: Calories: 205; Fat: 6g; Carbohydrates: 30g; Protein: 12g; Fiber: 9g; Sodium: 321mg
Sweet Potato, Kale, and Red Cabbage Salad with Avocado-Lime Dressing
GLUTEN-FREE, NUT-FREE, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 2 SERVINGS
This salad has such perfectly balanced flavors. The sweetness of the corn and roasted sweet potatoes, the creaminess of avocado, the crunchy pumpkin seeds, and the hardiness of the kale and cabbage is all complemented by a punch of lime and cilantro. It stores very well for leftovers and is easy-peasy to execute.
FOR THE SALAD
1 teaspoon extra-virgin olive oil
2 medium sweet potatoes, peeled and diced small
Pinch salt
1 cup frozen corn
2 cups stemmed and chopped kale
1 cup shredded red cabbage
¼ cup pepitas
FOR THE DRESSING
1 avocado, peeled and pitted
Juice of 1½ limes
Pinch salt
Pinch red pepper flakes (optional)
3 tablespoons chopped fresh cilantro leaves
½ cup water
1. Make the salad: Preheat the oven to 425°F. Grease a sheet pan with the olive oil.
2. Spread the sweet potato on the prepared sheet pan in one layer and sprinkle with salt. Bake for 10 minutes. Using a spatula, turn the potatoes and continue to bake for another 5 minutes. Add the corn to the sheet pan and bake everything for 5 minutes more.
3. Make the dressing: In a blender, combine the avocado, lime juice, salt, red pepper flakes (if using), cilantro, and water and blend until smooth.
4. Assemble the salad: In a large bowl, combine the kale and cabbage, add half of the dressing, and toss gently. Add the sweet potatoes, corn, and the remaining dressing and toss until combined. The warm corn and sweet potatoes will help soften the kale slightly. Divide the salad between 2 bowls, top with the pepitas, and serve.
Leftovers Tip: Normally, I would advise storing salads and dressings separately, but kale is a hardy green and will be fine with the dressing. In fact, it will taste even better the next day. Just be sure to refrigerate it and eat it within 3 days for best results.
Per serving: Calories: 488; Fat: 25g; Carbohydrates: 64g; Protein: 13g; Fiber: 16g; Sodium: 296mg
Creamy Chickpea and Avocado Salad
GLUTEN-FREE, NO COOK, OIL-FREE, ONE PAN, QUICK, SOY-FREE
PREP TIME: 20 minutes / MAKES 2 SERVINGS
Tuna salad was a staple in my childhood lunches, and I think this chickpea version is even tastier. I love its fresh Mediterranean flavors, and the avocado makes it extra creamy and delicious without added oils or mayonnaise. You can eat this straight out of the bowl, perch it atop a bed of salad greens, or use it as filling in a sandwich or wrap.
1 (15-ounce) can chickpeas, drained and rinsed
1 avocado, peeled and pitted
2 tablespoons slivered almonds
1 celery stalk, minced
1 large carrot, peeled and grated or minced
3 cherry tomatoes, diced small
6 kalamata olives, pitted and chopped
Juice of 1 lemon
2 tablespoons chopped fresh parsley
½ teaspoon salt
1. In a medium bowl, combine the chickpeas and avocados and mash with a fork, until the avocado is smooth and the chickpeas are mostly broken but still chunky.
2. Add the almonds, celery, carrot, tomatoes, olives, lemon juice, parsley, and salt and mix until well combined. Serve immediately.
Variation Tip: Switch up the flavor profile by subbing in dill for the parsley, skipping the olives, and adding 1 chopped Persian cucumber.
Per serving: Calories: 396; Fat: 22g; Carbohydrates: 43g; Protein: 12g; Fiber: 17g; Sodium: 991mg
Lemony Quinoa Dinner Salad
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
This main-course salad was inspired by a visit to Greece, where I fell in love with their fresh lemon- and herb-infused cooking. While quinoa may not be quintessentially Greek, it does lend itself well to the Mediterranean flavors and gives a great heartiness and protein punch to this seemingly light dish. I could eat this one every day.
⅔ cup quinoa
2½ tablespoons extra-virgin olive oil, divided
Pinch plus ½ teaspoon salt, divided
2 Persian cucumbers, diced small
8 ounces cherry tomatoes, halved
10 kalamata olives, pitted and chopped
6 mint leaves, chopped
3 tablespoons chopped fresh parsley
1 (15-ounce) can chickpeas, drained and rinsed
½ red onion, diced small
½ cup shredded red cabbage
Juice of 1 lemon, plus more for serving
1 tablespoon apple cider vinegar
1 teaspoon maple syrup
1 teaspoon Italian seasoning
Pinch red pepper flakes
Pinch black pepper, plus more for serving
2 cups arugula
1. Cook the quinoa according to the package instructions, adding ½ tablespoon olive oil and a pinch of salt with the quinoa.
2. In a large bowl, mix together the cucumbers, cherry tomatoes, olives, mint, parsley, chickpeas, onions, and cabbage. Set aside.
3. In a small bowl, whisk together the lemon juice, apple cider vinegar, maple syrup, the remaining ½ teaspoon salt, the Italian seasoning, red pepper flakes, and black pepper. Pour the mixture over the vegetables and toss until evenly coated.
4. To serve, divide the arugula among 4 bowls. Top each portion with a quarter of the chopped salad mix and a quarter of the cooked quinoa. Serve with a squeeze of lemon juice and a sprinkle of black pepper.
Leftovers Tip: Toss the quinoa and vegetable mixture with the dressing and refrigerate for up to 3 days. The quinoa will absorb the dressing and will be a perfect leftover lunch on the bed of arugula; store the arugula separately so that it doesn’t wilt.
Calories: 268; Fat: 13g; Carbohydrates: 32g; Protein: 8g; Fiber: 7g; Sodium: 534mg
&n
bsp; Black and White Bean Chili
GLUTEN-FREE, NUT-FREE, ONE POT, QUICK, SOY-FREE
PREP TIME: 10 minutes / COOK TIME: 20 minutes / MAKES 4 SERVINGS
Veggie chili has been a staple in my diet for many years. Even when I was an omnivore, I always left out the meat because it tastes so good without it. This chili is chock-full of beans and vegetables, and instead of drowning out all the flavors with a heavy chili powder, I spice it just enough to make those ingredients pop! The corn is sweet and the sauce is tangy, and I guarantee you will not miss the meat. Feel free to serve with soft corn tortillas on the side.
1 teaspoon extra-virgin olive oil
½ yellow onion, diced small
1 large carrot, peeled and diced small
1 red or yellow bell pepper, seeded and diced small
1 small zucchini, diced small
1 (15-ounce) can cannellini beans, drained and rinsed
1 (15-ounce) can black beans, drained and rinsed
1 (28-ounce) can crushed tomatoes
1 cup frozen corn
1 teaspoon chili powder
½ teaspoon salt
½ teaspoon ground cumin
½ teaspoon garlic powder
1 cup water
2 tablespoons minced fresh cilantro, for garnish
Pinch red pepper flakes, for garnish
1 scallion, white and green parts, thinly sliced, for garnish
1 jalapeño pepper, cut into slices, for garnish (optional)
1 avocado, peeled, pitted, and diced, for garnish
1 lime, cut into wedges, for garnish
1. In a large pot, heat the olive oil over medium heat. Add the onion, carrot, bell pepper, and zucchini and cook, stirring often, until fragrant and the vegetables start to get tender, about 10 minutes.
2. Raise the heat to medium-high, add the cannellini beans, black beans, tomatoes, corn, chili powder, salt, cumin, garlic powder, and water, stir well, and bring to a boil. Lower the heat to medium-low and simmer until heated through and the flavors meld, about 5 more minutes.
3. Spoon the chili into bowls and garnish with cilantro, red pepper flakes, scallion, jalapeño (if using), avocado, and a lime wedge.
Variation Tip: For a smoother, saucier chili, combine the onion, carrot, bell pepper, and zucchini in the blender first to almost puree them before cooking them in the oil.