by Sara Tercero
• Black pepper
• Cayenne pepper
• Chili powder
• Curry powder
• Garlic powder
• Ground cinnamon
• Ground cumin
• Ground turmeric
• Italian seasoning
• Nutritional yeast
• Onion powder
• Red pepper flakes
• Smoked paprika
About the Recipes
With your success in mind, most recipes in this book, from the meal plans to the Bonus Recipes in chapter 8, have been designed to be as versatile and beginner-friendly as possible. Some will have extra-easy labels, like 5 Ingredients (no more than five main ingredients, not counting salt, pepper, water, or cooking oil); One Pot, One Pan, or One Bowl (aside from a plate for batch cooking or a small bowl to mix ingredients, these only need one vessel to make); Quick (recipes take 30 minutes or less to prep and cook, from start to finish); and No Cook (no stovetop or oven required!). You’ll also find tips and tricks along the way to help you get the most out of your cooking.
In addition, to help you pick dishes that fit your dietary needs, you’ll find labels for recipes that are gluten-free, nut-free, oil-free, or soy-free. Although the US Food and Drug Administration labels coconuts as tree nuts, they are technically a seed or a tree fruit. Some folks with tree nut allergies may also react to coconuts; however, most can safely consume them since they lack many of the proteins present in tree nuts. If you have allergy concerns, please consult your doctor before adding any items to your diet. For gluten-free items, always make sure to check the ingredient packaging for a label to make sure they were processed in a gluten-free facility.
From cutting down prep time to simple ingredient swaps and flavor variations to information about ingredients you might not be familiar with and storage and reheating instructions, I’ve got you covered. Now let’s get cooking!
Strawberry, Banana, and Granola Yogurt Bowls
CHAPTER FOUR
MEAL PLAN FOR DAYS 1 TO 7
ARE YOU READY TO DIVE HEADFIRST INTO PLANT-BASED EATING? This first week’s menu will ease you into the meal plan with some delicious and easy meals that will rev up your taste buds and excite you about the program.
Peanut Butter and Strawberry Jam Oatmeal
Tempeh “Bacon,” Tomato, and Avocado Toasts
Strawberry, Banana, and Granola Yogurt Bowls
Smashed White Bean Salad Sammies
Brown Rice and Black Bean Veggie Burgers
Quick Creamy Herbed Tomato Soup
Hearty Black Bean and Corn Soup
Tofu and Zoodles Dinner Salad with Spicy Peanut Sauce
Roasted Root Vegetable Hash with Yogurt and Avocado
Butternut Squash and White Bean Mac and Cheeze
Creamy Curried Potatoes and Peas
Chickpea and Cauliflower Fajitas
Plant-Based Chocolate-Chunk Cookies
Week 1
Breakfast
Lunch
Dinner
SUNDAY
Peanut Butter and Strawberry Jam Oatmeal
Smashed White Bean Salad Sammies
Brown Rice and Black Bean Veggie Burgers
MONDAY
Strawberry, Banana, and Granola Yogurt Bowl
Quick Creamy Herbed Tomato Soup
Chickpea and Cauliflower Fajitas
TUESDAY
Roasted Root Vegetable Hash with Yogurt and Avocado
Leftover Chickpea and Cauliflower Fajitas
Butternut Squash and White Bean Mac and Cheeze
WEDNESDAY
Leftover Peanut Butter and Strawberry Jam Oatmeal
Leftover Brown Rice and Black Bean Veggie Burgers
Creamy Curried Potatoes and Peas
THURSDAY
Leftover Roasted Root Vegetable Hash with Yogurt and Sliced Avocado
Leftover Butternut Squash and White Bean Mac and Cheeze
Hearty Black Bean and Corn Soup
FRIDAY
Tempeh “Bacon,” Tomato, and Avocado Toasts
Leftover Quick Creamy Herbed Tomato Soup with Leftover Tempeh “Bacon,” Tomato, and Avocado Toasts
Tofu and Zoodles Dinner Salad with Spicy Peanut Sauce
SATURDAY
Strawberry, Banana, and Granola Yogurt Bowls
Leftover Hearty Black Bean and Corn Soup
Leftover Creamy Curried Potatoes and Peas
Weekly Dessert
Plant-Based Chocolate-Chunk Cookies
Ingredients You’ll Need
FRESH PRODUCE
Arugula (handful)
Avocados (3)
Banana (1)
Bell pepper, red (1)
Butternut squash (1)
Carrots, large (5)
Cauliflower (1 head)
Celery (3 stalks)
Cilantro (1 large bunch)
Cucumbers, Persian (2)
Garlic (8 cloves)
Ginger root (2 inches)
Lemon (1)
Limes (2)
Mint (1 small package)
Onions, yellow, small (4)
Potatoes, red, small (10; about 1¼ pounds)
Potatoes, yellow, medium (2)
Radishes (1 bunch)
Red cabbage, shredded (1 cup)
Salad greens, mixed (2 cups)
Scallion (1)
Strawberries (½ pint)
Sweet potatoes, medium (3)
Tomatoes, medium (2)
Zucchini, small (1)
Zucchini noodles (8 ounces)
CANNED, BOTTLED, AND JARRED
Black beans, 3 (15-ounce) cans
Cannellini beans, 2 (15-ounce) cans
Chickpeas, 1 (15-ounce) can
Maple syrup (1¼ cups)
Natural peanut butter (½ cup)
No-sugar-added strawberry jam (¼ cup)
Soy sauce, low-sodium, or gluten-free tamari (5 tablespoons)
Tahini (2 tablespoons)
Tomatoes, crushed, 2 (15-ounce) cans
Tomatoes, diced 1 (15-ounce) can
Tomato paste (3 tablespoons)
REFRIGERATED OR FROZEN
Brown rice, frozen (1½ cups)
Corn, frozen (1 cup)
Milk, plant-based, unsweetened (3½ cups)
Peas, frozen (1 cup)
Tempeh, 1 (8-ounce) package
Tofu, firm or extra-firm, 1 (16-ounce) package
Yogurt, plant-based, plain unsweetened (2¼ cups; about 18 ounces)
PANTRY
Avocado oil (2 tablespoons)
Baking soda (1 teaspoon)
Chocolate, vegan, refined-sugar free (½ cup), such as Lily’s, Pasha, or Fine & Raw brands
Coconut oil (¼ cup)
Flaxseeds, ground (1 tablespoon)
Flour, whole-wheat (3 cups)
Granola (1 cup)
Nutritional yeast (2 tablespoons)
Pasta, whole-wheat shells (1 pound)
Rolled oats (2 cups)
Tapioca flour (1 tablespoon)
Vanilla extract (2 teaspoons)
OTHER
Bread, whole-grain (8 slices)
Burger buns, whole-wheat (4)
Tortillas, corn, 6 inches (12)
Staples to Check For: Black pepper, chili powder, ground cumin, curry powder, extra-virgin olive oil, garlic powder, Italian seasoning, olive oil cooking spray, onion powder, red pepper flakes, salt, smoked paprika
Prep This
• One batch of Strawberry Chia Jam for the Peanut Butter and Strawberry Jam Oatmeal for Sunday breakfast (optional)
• One batch Crispy, Crunchy Granola for Strawberry, Banana, and Granola Yogurt Bowls for Monday breakfast (optional)
Peanut Butter and Strawberry Jam Oatmeal
5 INGREDIENTS, OIL-FREE, ONE POT, QUICK, SOY-FREE
COOK TIME: 20 minutes / MAKES 4 SERVINGS
Peanut butter and jelly are a match made in heaven. This sweet, slightly sa
lty, and hearty breakfast will capture your heart and keep your belly full for hours. You can switch up your nut butters and your jam flavors to create nearly endless flavor possibilities.
2 cups rolled oats
4 cups water
½ cup unsweetened plant-based milk
1 tablespoon maple syrup
Pinch salt
4 tablespoons natural peanut butter, divided
4 tablespoons no-sugar-added strawberry jam or Strawberry Chia Jam, divided
1. In a medium saucepan, combine the oats and water and bring to a boil over medium-high heat. 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, maple syrup, and salt and stir well.
2. Divide the oatmeal among 4 bowls, top each with 1 tablespoon of peanut butter and 1 tablespoon of jam, and serve immediately.
3. The oatmeal can be stored in an airtight container in the refrigerator for up to 4 days. To serve, reheat the oatmeal in a medium saucepan over low heat with 2 tablespoons water to loosen it up, as oatmeal can get quite solid when chilled. Add the peanut butter and jam just before serving.
Cooking Tip: When buying peanut butter, be sure to check the ingredients. Look for varieties made with only peanuts and salt. Many brands add sugar and oil as fillers.
Per serving (1 cup): Calories: 284; Fat: 12g; Carbohydrates: 35g; Protein: 11g; Fiber: 6g; Sodium: 57mg
Tempeh “Bacon,” Tomato, and
Avocado Toasts
NUT-FREE
PREP TIME: 5 minutes, plus 30 minutes to marinate
COOK TIME: 15 minutes / MAKES 2 SERVINGS
There are few meats that evoke such fervor as bacon. The good news is that the flavor can be mimicked in a plant-based way by marinating tempeh in sweet, smoky, and salty flavors. While the texture of tempeh is much different from the texture of pork, the essence is similar enough that when combined with creamy avocado and tomato, even a devout carnivore can be tempted to the plant side.
1 (8-ounce) package tempeh
2 tablespoons avocado oil, divided
2 tablespoons maple syrup
3 tablespoons low-sodium soy sauce or gluten-free tamari
1½ teaspoons smoked paprika
4 slices whole-grain bread
1 medium tomato, thinly sliced
1 avocado
Salt
Black pepper
1. Cut the tempeh through the middle to make 2 thinner pieces. Then cut each in half lengthwise and finally cut each piece in half horizontally. You should have 8 rectangles. I like to cut it this way rather than in long strips like bacon, because the tempeh can get crumbly if it is too long.
2. In a medium bowl, combine 1 tablespoon of avocado oil, the maple syrup, soy sauce, and smoked paprika and whisk until combined. Add the sliced tempeh to the bowl and gently mix until each slice is well coated. Cover with plastic wrap and refrigerate for at least 30 minutes.
3. Heat a 10-inch nonstick pan over medium heat. Pour in the remaining 1 tablespoon avocado oil. Arrange the tempeh slices in one layer in the pan and cook until each slice is brown and crispy, about 5 minutes per side. For even crispier “bacon,” cook each side for an additional 5 minutes. Discard any leftover marinade.
4. While the tempeh cooks, toast 2 slices of the bread. Cut the avocado in half, and then quarter and peel the half without the pit. Tightly wrap the pitted half in plastic wrap and refrigerate for later use.
5. Top each slice of toast with 2 pieces of tempeh, 2 slices of tomato, and a quarter of the sliced avocado. Season with salt and black pepper to taste.
Ingredient Tip: Tempeh is a fermented soybean cake that is high in protein, fiber, and iron. It is firmer than tofu and has a stronger, nuttier taste. If the flavor is too strong for you, you can steam or boil it in water for 10 minutes before incorporating it into your recipes. This will mellow out its very distinctive flavor.
Leftovers Tip: This also works for a quick lunch that pairs perfectly with the Quick Creamy Herbed Tomato Soup. Refrigerate your leftover tempeh, tomato, and avocado separately. When it’s lunchtime, microwave the tempeh until warmed through, and follow steps 4 and 5 as directed.
Per serving (1 toast): Calories: 396; Fat: 22g; Carbohydrates: 30g; Protein: 17g; Fiber: 6g; Sodium: 494mg
Strawberry, Banana, and Granola Yogurt Bowls
5 INGREDIENTS, NO COOK, OIL-FREE, QUICK
PREP TIME: 10 minutes / MAKES 2 SERVINGS
When I first discovered the combo of yogurt, fresh fruit, and granola in college, I felt like I had hit the jackpot. I had finally found a breakfast that wasn’t too sweet and could double as a good-for-you dessert. It’s light enough not to weigh you down in the morning, but it’s filling enough to fuel you until lunchtime. As a plant-based eater, I love eating variations of this nourishing and tasty bowl all week long.
2 cups plain plant-based yogurt
1 cup granola or Crispy, Crunchy Granola
2 tablespoons maple syrup
1 cup sliced strawberries
1 medium banana, sliced
Divide the yogurt between 2 serving bowls. Top each bowl with ½ cup of granola and drizzle with 1 tablespoon of maple syrup. Divide the strawberries and bananas between the bowls and serve immediately.
Variation Tip: In winter when fresh fruit is not abundant, use 1 cup frozen blueberries or 2 tablespoons of your favorite jam instead of fresh fruit.
Per serving: Calories: 391; Fat: 8g; Carbohydrates: 66g; Protein: 12g; Fiber: 9g; Sodium: 195mg
Smashed White Bean Salad Sammies
NO COOK, NUT-FREE, OIL-FREE, QUICK, SOY-FREE
PREP TIME: 15 minutes / MAKES 2 SANDWICHES
This white bean salad is wonderfully fresh and simple. The flavors really complement one another, and when paired with arugula and sliced tomatoes, they make a Mediterranean-influenced masterpiece. You can enjoy it as a sandwich or mix everything up and eat it straight out of a bowl with some whole-grain crackers or over greens.
1 garlic clove, minced
2 tablespoons minced celery (about ½ stalk)
1 scallion, greens and white parts, minced
2 or 3 fresh mint leaves, finely chopped
1 (15-ounce) can cannellini beans, drained and rinsed
Juice of ½ large lemon
2 tablespoons tahini
Pinch ground cumin
Pinch salt, plus more as needed
Pinch red pepper flakes
4 slices whole-grain bread
1 handful arugula
1 medium tomato, sliced
1. In a large bowl, mix together the garlic, celery, scallion, and mint. Add the drained beans, lemon juice, tahini, cumin, salt, and red pepper flakes and stir, mashing the beans with a fork, until combined. The mixture will be rustic and chunky.
2. To make each sandwich, spread about ½ cup of filling onto 1 slice of bread, top with arugula and tomato slices, sprinkle with a little salt (if desired), and top with another piece of bread. Refrigerate leftover filling for up to 4 days.
Variation Tip: Try a can of chickpeas instead of cannellini beans. Or add 6 to 8 pitted and chopped kalamata olives for an extra tang.
Per serving (1 sandwich): Calories: 397; Fat: 12g; Carbohydrates: 57g; Protein: 20g; Fiber: 7g; Sodium: 575mg
Brown Rice and Black Bean Veggie Burgers
NUT-FREE, SOY-FREE
PREP TIME: 15 minutes / COOK TIME: 20 minutes / MAKES 6 PATTIES
Although there are many options for prepared frozen plant-based burgers, it’s invaluable to have a good homemade recipe in your repertoire. These get a meaty taste from the smoked paprika and brown rice and will crisp slightly around the edges. Serve them on a bun topped with your favorite fixings, like Plant-Based Mayo, sliced tomato, and onion, or on top of a fresh green salad with a drizzle of Lemon Aioli.
1 cup water
1 sweet potato, peeled and cut into ½-inch pieces (about 1 cup)
Olive oil
cooking spray
1 (15-ounce) can black beans, drained and rinsed
1½ cups frozen brown rice
1 tablespoon garlic powder
1 tablespoon onion powder
½ teaspoon smoked paprika
1 teaspoon tapioca flour
1 teaspoon ground flaxseeds
1 tablespoon nutritional yeast
¼ teaspoon salt
4 whole-wheat burger buns, for serving
1. In a medium saucepan, bring the water to a boil over high heat. Add the sweet potato and cook until it’s easily pierced with a fork, about 10 minutes. Drain and set aside to cool.
2. Preheat the oven to 425°F. Spray a sheet pan with olive oil cooking spray.
3. In a large bowl, combine the sweet potato and black beans and, using a fork or potato masher, mash until they are well combined but still chunky. Add the frozen rice, garlic powder, onion powder, smoked paprika, tapioca flour, ground flaxseeds, nutritional yeast, and salt and mix until well combined. The mixture will be very sticky.
4. Using your hands, form the mixture into 6 equal patties. Put the patties onto the prepared sheet pan and bake for 10 minutes. Flip the burgers and continue to bake for another 10 minutes, until browned and crispy. Arrange on buns and serve.
Leftovers Tip: Let the patties cool completely, wrap them individually in plastic wrap, and refrigerate for up to 5 days or freeze for up to 3 months. To reheat, thaw in the refrigerator and pan-fry or microwave until warmed through.
Per serving (1 patty): Calories: 142; Fat: 1g; Carbohydrates: 28g; Protein: 6g; Fiber: 6g; Sodium: 112mg
Quick Creamy Herbed Tomato Soup
GLUTEN-FREE, NUT-FREE, QUICK
PREP TIME: 5 minutes / COOK TIME: 15 minutes / MAKES 4 SERVINGS
This dish is a plant-based version of a customer favorite that was on my menu for many years. The addition of herbs and pan-roasted garlic gives this staple a fresh take and depth of flavor—and as an added bonus, your kitchen will smell incredible as it’s cooking! For a heartier meal, pair the soup with Smashed White Bean Salad Sammies.