WEEK 4 MEAL PLAN

Week 4--Already!!  

Well, here we are--the last week of the 30 Day Challenge.  I hope you have found some new favorite dishes and continue to make them for you and your family.   I am posting recipes for this week, but again, if you found new dishes you really enjoy, please continue to make them.  However, give new recipes a try--you don't know if you like something until you try it!

So, here's Week 4-- hope this doesn't mean that you will be "ending" this lifestyle--I truly hope that you will continue on this journey for better health.

DAY 1 MEAL PLAN:
BREAKFAST:  Smoothie bowl

LUNCH:  Quinoa Salad and Fruit of choice for dessert

• 1 1/2 cups cooked quinoa
• 1 1/2 cups frozen corn, thawed
• 2 avocados
• 1 cup cherry tomatoes
• 1/2 red onion, diced
• 1/4 cup of cilantro, chopped
• 1 lime, zested and juiced
• sea salt to taste (optional)

Combine everything in a large bowl and mix well.

DINNER:  Pizza

• Joseph's wrap (or other whole grain wrap)
• Vegetables: Squash, zucchini, mushrooms, onions, peppers, etc.
• Spinach/basil leaves
• Vegetable broth
• Balsamic vinegar
• Red sauce or Hummus
• Pine nuts (optional)

Mix veg broth and balsamic vinegar in a bowl.  Toss squash, zucchini, mushrooms, peppers, etc., in the marinade.  Grill vegetables.  Place wraps on a cookie sheet lined with parchment paper.  Spread red sauce or hummus on the wraps.  Layer the grilled vegetables on top of the sauce.  Place spinach/basil leaves on top of the grilled vegetables.  Sprinkle with pine nuts if using.  Place in a 375 degree oven for about 15 minutes.  Wraps should be crispy and edges a golden brown.

DAY 2 MEAL PLAN:
BREAKFAST:  Tofu Scramble

• 2 medium red peppers
• 1 lg sweet onion
• 1 tsp Italian seasoning
• 2 cloves garlic, minced
• 1 14 oz pkg of organic firm tofu
• Freshly ground pepper
• 3 Tbs nutritional yeast
• 3/4 tsp garlic powder
• 1/3 cup water

Drain and crumble the tofu and place in a blender or food processor with nutritional yeast, garlic powder, pepper and water.  Don't blend this until the peppers and onions have cooked for at least 5 minutes.  Blend until smooth and creamy.

In a 12 inch skillet, saute onions and peppers over med/high heat.  Cook about 10 minutes.  When they start to brown, reduce heat to low/medium.  Add minced garlic and Italian seasoning.  Stir constantly for three minutes while browning continues.  Spread evenly in the pan and pour the tofu mixture over the onions and peppers and spread evenly.  Cook without stirring for 10 minutes.  Cut into pie shapes and flip each piece to cook for another 10 minutes.

LUNCH:  Mexican Rice and Beans (Recipe below)

​DINNER:  Veggie Burgers and Salad (Recipe below)

DAY 3 MEAL PLAN:
BREAKFAST:  Berry Oatmeal

LUNCH:  Peppered Kale and Potatoes 

• 2 cups potatoes, chunked
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 portobello mushrooms, coarsely chopped
• 4 cups packed, coarsely chopped kale
• 1 Tbs soy sauce
• 1 tsp chili paste
• freshly ground black pepper to taste

Place the potatoes in water and cover, bring to a boil.  Reduce heat and cook until fairly tender, about 8 to 10 minutes.  Drain and set aside.
Meanwhile, place the onion, garlic, mushrooms in a large pan.  Do not add any liquid--dry fry over medium  heat, stirring frequently for about 5-6 minutes, until onions and mushrooms are fairly tender.  Add the kale and stir gently to combine.  Continue to cook, stirring frequently for about 2 minutes, then add potatoes.  Cook for about 5 minutes, then add soy sauce, chili paste and pepper.  Cook an additional 5 minutes, until kale and potatoes are somewhat browned.  

DINNER:  Burrito Bowl (recipe below--omit oil, for the corn, use frozen)

DAY 4 MEAL PLAN:
BREAKFAST:  Sweet Potato Pudding

LUNCH:  Chickpea Mash and Soup

DINNER:  Loaded Baked Potatoes and Garden Salad

DAY 5 MEAL PLAN
BREAKFAST:  Granola Fruit Cereal

LUNCH:  Taco Salad

DINNER:  Black Bean and Sweet Potato Tacos​ (recipe below)  

DAY 5 MEAL PLAN:
BREAKFAST:  Hashbrowns

LUNCH:  Leftovers

​DINNER:  Pesto Penne (recipe below)

DAY 6 MEAL PLAN:
BREAKFAST:  Potato scramble

LUNCH:  Quinoa Salad

• 2 cups cooked quinoa
• 1 15 oz can garbanzo beans
• 2 small cucumbers, diced
• 2 small tomatoes, diced
• 1/4 cup parsley, chopped

Lemon Pepper Cashew Cream

• 1/2 cup cashews
• 1/2 cup water
• Juice 1/2 lemon
• 1/4 tsp salt and pepper
• Dash cayenne
• Dash onion powder and garlic powder

Blend sauce ingredients in a blender. Combine salad ingredients in a bowl.  Top with cashew cream.

DINNER:  Mexican Rice and Bean Casserole (recipe below)

DAY 7 MEAL PLAN:
​BREAKFAST:  Rainbow Sweet Potato Bowl

• 1 medium sweet potato
• 1/2 tsp cinnamon
• 1 dash cardamom
• 1/2 ripe banana, sliced into rounds
• 2 Tbs pumpkin seeds
• 1/4 cup blueberries
• 1/4 cup strawberries
• 1 Tbs maple syrup

Cook sweet potato, (microwave or if you baked earlier in the week, just reheat).  When done, scoop out the insides into a large bowl.  Add the cinnamon and cardamom and mix well, adjusting the seasonings.  Top with the banana, pumpkin seeds, berries and maple syrup.  Yum!

LUNCH:  FRESCA BEAN SALAD

• 1 15 oz can black beans
• 1 medium carrot
• 1/2 small red onion
• 1 cup cherry tomatoes, halved
• 2 Tbs fresh cilantro, diced
• 1 avocado, diced
• 1/2 lime, juiced
• 1 1/2 Tbs garlic powder
• 1 tsp cumin
• 2 pinches cayenne pepper (optional)

In a large bowl, mix the beans, carrots, onion, tomatoes, cilantro and avocado.  Stir in the lime juice and spices.  Mix well.

DINNER:  Stir-fried noodles with Veggies

• 1/3 low sodium soy sauce
• 1/3 cup vegetable stock
• 1/4 cup date molasses
• 2 tsp fresh ginger, grated
• 2 cloves garlic, minced
• 2 tsp arrowroot powder
• 8 oz brown rice noodles, or, whole wheat noodles
• 1/2 cup yellow onions
• 1 1/2 cup snow pea pods, trimmed
• 1 cup 1 inch pieces asparagus
• 1/2 cup carrots
• 1/2 cup fresh chives, chopped
• pinch black pepper

Combine the soy sauce, vegetable stock, molasses, ginger, garlic and arrowroot powder in a medium saucepan; cook over medium heat until thickened, about 5 minutes.  Cook noodles according to package, drain and keep warm.  Heat a large skillet over high heat.  Add onion; cook and stir 4 minutes, adding water 1-2 Tbs at a time to keep from sticking.  Add pea pods, asparagus and carrots; cook and stir 3 minutes.  Add the Chinese sauce, cook 2 minutes stirring occasionally.  Add noodles and chives, toss to coat.  Cook another minute and season with pepper.

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veggie_burger_formula.rtf
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pesto_penne.rtf
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mexican_rice_and_bean_casserole.rtf
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