VEGETARIAN MENU DAY 1 Baked Oatmeal Asparagus Mango Salad Roast Sunchokes Bowl DAY 2 Breakfast Scramble Black Bean & Fruit Salad Kale Mushrooms & Beans DAY 3 Breakfast Smoothie California Quinoa Salad Black Bean Tacos DAY 4 Baked Oatmeal Taco Salad Portobello ‘Pizza’ with Asparagus & Mashed Beans DAY 5 Breakfast Smoothie Portobello Pizza with Asparagus Salad Black Bean Soup & Strawberry Walnut Salad DAY 6 Breakfast Scramble Black Bean Soup Garbanzo Quinoa Burgers with Mango Relish CLEAN EATING WEEK 5
Transcript
VEGETARIAN
MENU
DAY 1 Baked Oatmeal
Asparagus Mango Salad Roast Sunchokes Bowl
DAY 2 Breakfast Scramble
Black Bean & Fruit Salad Kale Mushrooms & Beans
DAY 3 Breakfast Smoothie
California Quinoa Salad Black Bean Tacos
DAY 4 Baked Oatmeal
Taco Salad Portobello ‘Pizza’ with Asparagus & Mashed Beans
DAY 5 Breakfast Smoothie
Portobello Pizza with Asparagus Salad Black Bean Soup & Strawberry Walnut Salad
DAY 6 Breakfast Scramble
Black Bean Soup Garbanzo Quinoa Burgers with Mango Relish
CLEAN EATING WEEK 5
VEGETARIAN
PREP GUIDE
FOR THE WEEK • 7 lemons, juiced and 1 zested (1⅓ cups lemon juice, 2 teaspoon zest)• 2 limes, juiced (3 Tablespoons)• 6 cups cooked brown rice, prepared according to package directions• 9 cups cooked quinoa prepared according to package directions
DAY 1 • Cut fruits & vegetables:
o 2 mangos, peeled and slicedo 2 oranges, segments, choppedo 1 pound asparagus, trimmed and sliced very thin (16 spears)o 1 shallot, slicedo 1¼ pounds sun chokes, scrubbed clean and sliced (about 8)o 1 bunch kale, torn (4 cups)
DAY 2 • Cut fruits & vegetables:
o 2 mangoes, slicedo 1 pound strawberries, sliced (3 cups)o 2 oranges, segments, dicedo 1 small yellow onion, chopped (¾ cup)o 1 shallot, dicedo 1 pound asparagus, chopped (16 spears)o 1 cucumber, sliced (2 cups)o 2 red or green bell peppers, diced (2 cups)o 2 portobello mushroom caps, cleaned and slicedo 2 bunches kale, chopped (8 cups)o 1 (15 ounce) can artichoke hearts, rinsed, drained and chopped
DAY 3 • Cut fruits & vegetables:
o 2 mangos, peeled and dicedo 1 cucumber, diced (2 cups)o 1 cucumber, sliced (2 cups)o 1 red or green bell pepper, diced (1 cup)o 1 red or green bell pepper, sliced (1 cup)o 2 carrots, shredded (⅔ cup)o 2 shallots, diced
DAY 4 • Cut fruits & vegetables:
o 1 mango, dicedo 2 red or green bell peppers, sliced (2 cups)o ½ head kale, finely chopped (2 cups)
CLEAN EATING WEEK 5
VEGETARIAN
DAY 5 • Cut fruits & vegetables:
o 2 mangos, peeled and dicedo 2 small yellow onions, diced (1½ cups)o 1 cucumber, diced (2 cups)o 8 carrots, diced (4 cups)
DAY 6 • Cut fruits & vegetables:
o 2 mangos, dicedo 1 small yellow onion, chopped (¾ cup)o 1 pound asparagus, chopped (16 spears)o 1 (15 ounce) can artichoke hearts, rinsed, drained and chopped
1. Heat oven to 350°F.2. Grease a 9x13 baking dish with oil.3. Combine all of the ingredients and put in baking dish and bake for about 25 minutes.4. Save half for Breakfast Day #4.
For salad 1 pound asparagus, trimmed and sliced very thin (16 spears) 2 mangos, peeled and sliced 1 avocado, sliced 1 (15 oz) can organic white beans, drained and rinsed ¼ cup feta cheese ¼ cup toasted walnuts
For dressing 3 Tablespoons lemon juice 2 Tablespoons olive oil 1 teaspoon Dijon mustard Dash of kosher salt and black pepper
1. Whisk dressing ingredients together.2. Combine salad ingredients and toss gently with dressing.
1 shallot, sliced 2 cloves garlic, sliced 3 Tablespoons lemon juice 2 teaspoon lemon zest ¼ teaspoon paprika ½ teaspoon Herbes de Provence ½ teaspoon kosher salt ¼ teaspoon black pepper 1 Tablespoon olive oil 1¼ pounds sun chokes, scrubbed clean and sliced (about 8) 1 bunch kale, torn (4 cups)
3 cups cooked quinoa 1½ (15 oz) cans organic garbanzo beans, drained and rinsed 1 Tablespoon lemon juice
2 oranges, segments, chopped
1. Heat oven to 400°F.2. Toss first 11 ingredients together and place in a large baking dish, cook for about 20 minutes.3. Meanwhile, toss quinoa, beans and lemon juice together and divide between 4 bowls. Top with sun
1 Tablespoon olive oil 1 small yellow onion, chopped (¾ cup) 1 pound asparagus, chopped (16 spears) ¼ teaspoon kosher salt Dash of black pepper ½ cup roasted bell peppers, chopped 8 eggs, beaten ¼ cup feta cheese
2 mangoes, sliced
Heat a large non-stick skillet over medium heat and add the olive oil, onion, asparagus, salt and pepper and cook for about 3-4 minutes. Add the bell peppers then the eggs and scramble as they cook. Top with feta cheese. Serve with a side of sliced mango.
1 pound strawberries, sliced (3 cups) 2 oranges, segments, diced 1 cucumber, sliced (2 cups) 1 avocado, diced 2 (15 oz) cans organic black beans, drained and rinsed 1 cup organic frozen corn, thawed (can use grilled fresh corn if available) 1 shallot, diced 2 red or green bell peppers, diced (2 cups) ½ cup chopped cilantro 3 Tablespoons lemon juice 1 Tablespoon olive oil ¼ teaspoon of kosher salt and pepper ¼ cup chopped walnuts
Combine all ingredients. Serve chilled. If preparing in advance, add walnuts immediately before serving for the added crunch.
DAY THREE DINNER: Black Bean Tacos with Simple Salad
For black bean tacos 1 Tablespoon olive oil 2 shallots, diced 2 cloves garlic, minced 2 Tablespoons tomato paste 1 teaspoon ground cumin ¼ teaspoon dried oregano 1 cup dry quinoa, rinsed 2 cups vegetable broth 1 (15 oz) can organic unsalted diced tomatoes 3 (15 oz) cans organic black beans, drained and rinsed ½ teaspoon kosher salt 2 Tablespoons lemon or lime juice 8 corn tortillas ½ cup chopped cilantro 2 avocados, diced ½ cup feta cheese, optional
For simple salad 4 cups spinach or mixed greens 1 cucumber, sliced (2 cups) 1 red or green bell pepper, sliced (1 cup) 1 Tablespoon olive oil 1 Tablespoon lime juice Pinch of kosher salt
1. Heat oil in a skillet over medium heat. Add shallots and garlic and sauté 3 minutes. Add tomatopaste and stir for 30 seconds. Add cumin, oregano, quinoa, broth, and tomatoes. Bring to a boil,reduce heat, and simmer for 20 minutes.
2. Stir in black beans and salt and cook for an additional 3-4 minutes. Remove from heat and stir inlime juice. Reserve half for lunch day #4.
3. Serve remaining mixture in tortillas topped with cilantro, avocado, and cheese.4. Meanwhile, toss together salad ingredients. Serve salad alongside tacos.
8 cups spinach or mixed greens 2 red or green bell peppers, sliced (2 cups) 1 mango, diced 1 avocado, diced 1 Tablespoon olive oil Leftover black bean taco filling * from Dinner Day #3 ½ cup hemp seeds, optional
1. Toss together first 5 ingredients (if preparing in advance, add avocado and oil immediately beforeserving).
2. Top with taco filling and hemp seeds, if desired.
DAY FOUR DINNER: Portobello “Pizza” with Asparagus & Mashed Beans
For mushrooms 8 large portobello mushroom caps, cleaned 2 Tablespoons olive oil, divided 1 Tablespoon balsamic vinegar, optional 2 cloves garlic, minced 1 teaspoon dried oregano 2 (15 ounce) cans organic diced tomatoes 4 cups cooked brown rice ½ head kale, finely chopped (2 cups) ¼ teaspoon ground black pepper Dash of kosher salt 1 cup crumbled feta cheese
For asparagus 2 Tablespoons olive oil 2 pounds of asparagus (30-35 spears) ½ teaspoon kosher salt ¼ teaspoon black pepper
Foe mushrooms & asparagus 1. Heat oven to 400°F.2. Coat mushrooms with 1 Tablespoon of oil and vinegar, if desired. Line a baking sheet with
parchment and place mushrooms (gill side down) on baking sheet. Roast for 10 minutes.3. Meanwhile, heat remaining oil in a skillet over medium heat. Add garlic and cook for 30 seconds.
Add oregano and tomatoes and cook for 5 minutes. Stir in rice, kale, pepper, and salt. Cook untilwarmed through and kale is wilted.
4. Divide rice mixture between mushrooms and top with feta cheese. Roast filled mushrooms foranother 5 minutes.
5. Meanwhile, toss asparagus with oil, salt, and pepper and put in oven with mushrooms for 10 minutestotal to cook.
6. Save 4 mushrooms and half of asparagus for Lunch Day #5.
For mashed beans 1. In a food processor, puree beans and broth.2. Heat a large skillet over medium heat and add olive oil and garlic; sauté for 1 minute. Add tomato
paste, bean puree, lemon juice, salt, pepper, and feta; stir until heated through.3. Save half for Dinner Day #6.
DAY FIVE DINNER: Black Bean Soup & Strawberry Walnut Salad
For black bean soup 2 Tablespoons olive oil 2 small yellow onions, diced (1½ cups) 4 cloves garlic, minced 8 carrots, diced (4 cups) 1 Tablespoon ground cumin Generous pinch cayenne pepper, optional 4 (15 oz) cans of black beans, drained and rinsed 6 cups low sodium vegetable broth 1 teaspoon kosher salt ½ teaspoon ground black pepper 2 limes, wedges ½ cup chopped cilantro 1 avocado, diced
For strawberry walnut salad 4 cups fresh strawberries ½ cup walnuts drizzle balsamic vinegar, optional
1. In a large pot over medium heat add the olive oil, onions, and garlic; cook for 2 minutes.2. Add carrots and cook for 3-4 minutes.3. Add spices, beans, broth, salt, and pepper and simmer for 15 minutes.4. If you would like, blend slightly with an immersion blender to desired consistency or remove half and
carefully blend in a regular blender. Feel free to leave whole if preferred.5. Save half the soup and 4 wedges of lime for Lunch Day #6.6. Top remaining soup with cilantro and avocado and serve with a wedge of lime.7. For salad, combine strawberries and walnuts in a serving bowl and drizzle with vinegar if desired.
1 Tablespoon olive oil 1 small yellow onion, chopped (¾ cup) 1 pound asparagus, chopped (16 spears) ¼ teaspoon kosher salt Dash of black pepper ½ cup roasted bell peppers, chopped 8 eggs, beaten ¼ cup feta cheese
Heat a large non-stick skillet over medium heat and add the olive oil, onion, asparagus, salt and pepper and cook for about 3-4 minutes. Add the bell peppers then the eggs and scramble as they cook. Top with feta cheese.
DAY SIX DINNER: Garbanzo Quinoa Burgers with Mango Relish
½ recipe mashed beans *from Dinner Day #4 3 cups cooked quinoa 1 (15 ounce) can artichoke hearts, rinsed, drained and chopped 1 Tablespoon olive oil
2 mangos, diced ¼ cup chopped cilantro 1 avocado, diced ½ cup feta cheese
1. Heat oven to 425°F.2. Combine mashed beans, quinoa, and artichoke hearts and form into 8 patties.3. Drizzle with oil and bake on a parchment lined baking sheet for 10 -15 minutes turning once.4. Combine mango, cilantro, avocado, and feta and serve on top of burgers.
