DAY 1:

Overnight oats:

Rolled oats

fruit

plant milk

sweetener of choice

chia seeds, or hemp

mix well, and store over night

Salad:

Lettuce of choice

rice, brown or white (I do about 1 cup)

all the fresh veggies

chickpeas (I do about 1/2 c)

a little tahini (about 3 tsp)

everything but the bagel seasoning

Low-sodium soy sauce

nutritional yeast

Stirfry:

1 cup of rice

1/2 c edamame

veggies

a little veggie broth to saute

add about 1/4 c nutritional yeast

2 tbsp low sodium soy sauce

DAY 2:

Smoothie bowl:

2 frozen bananas

1 cup fresh blueberries

plant milk (use small amounts until desired thickness)

toppings: blueberries, black berries, a little coconut flakes or bran flakes

Veggie wrap or sandwich

lettuce

favorite hummus

cucumbers

sliced bell peppers

smoked “bacon” tempeh or flavored tofu. I like to saute my tofu in a little soy sauce and nutritional yeast

Veggie soup

2 medium carrots, diced

2 celery stalks, diced

1 zucchini, diced

1 cup green beans, trimmed and cut into 1-inch pieces

1 (14.5 oz) can diced tomatoes, no salt added

4 cups low-sodium vegetable broth

1 cup whole-grain or gluten-free pasta (e.g., shells, macaroni, or fusilli)

1 teaspoon Italian seasoning

1/2 teaspoon smoked paprika (optional for a smoky flavor)

Salt and pepper, to taste

1 cup fresh spinach or kale, chopped

1/2 cup frozen peas

Juice of 1/2 lemon (optional for brightness)

Add every thing to pot and simmer until pasta is soft