Since I’m feeling gross and uninspired today, I’ll leave you with a vegetarian menu and shopping list that I created for a friend. I hope you find it interesting and/or inspiring. The recipes not made up by me came from this book: The Great American Detox Diet, by Alex Jamieson . P.S I’ve lost 11 pounds, more on that later.
Xoxo
Jamie
Meal Plan Week One (Recipes to follow)
Breakfasts:
Smoothies
Fruit and nuts
Lunches:
Leftover dinners
Dinners:
Tofu stir-fry w/ brown rice
Potato Leek Soup w/ avocado, cucumber and cherry tomato salad
Black Bean and sweet potato chili
“Taco” salad with guacamole and quinoa
Black and pinto bean tacos
Tomato Vegetable Soup with sweet potato fries
Snacks:
Fruit & nuts
Olives
Hummus & sliced veggies
Black bean dip & sliced veggies
Nut butter & apple
Dark Chocolate(at least 70%)
Tips:
Cook brown rice and quinoa in organic broth instead of water
Prepare and freeze fruit ahead of time, blend enough for 2 mornings and keep on in the fridge
Pack everything the night before to save time in the morning
Slice up tons of veggies so you only have to do it once.
Buy the pre-minced garlic in a jar
Don’t eat for at least 2 hours before bed
Eat every 3-4 hours
Keep nut portions to about a handful
Make sure you have a protein w/ every carb
Buy and drink Hibiscus tea (sometimes called Jamaica tea)
Recipes
Smoothies (serves one)
1 banana
1 cup of berries
2/3-1 cup of coconut or almond milk (unsweetened)
3 Tbsp ground flax seed
Hunk o’ tofu (about a 1 inch slice)
Blend. Travels well. Use any fruit on hand.
Tofu Stir-Fry w/ Veggies (super easy, serves 2-4)
Tofu
1 Cup snow peas
1 Cup thinly sliced or matchstick carrots
1 Cup bean sprouts
1/4 Cup sliced scallions
1 Small can sliced water chestnuts (opt)
1/4 Cup chopped, roasted almonds
2-3 Tbsp Sesame Seeds
2-3 Tbsp Olive Oil
1 Clove minced garlic
1 Tbsp Dark Sesame Oil
1-2 Tbsp Gluten-free soy sauce
Sea salt
Pepper
Add oil to large pan, add carrots first and cook for a minute or two, then the rest of the veggies. Add the tofu at the end and toss to heat. Serve over brown rice with soy sauce.
Potato Leek Soup (serves 4-6) –
(Alex Jamieson recipe)
1 Tbsp Olive oil
2 Leeks, white and light green parts sliced and separated into a bowl of water to get rid of all the grit, drain
1 Large chopped yellow onion
3 Cloves of garlic, minced
2 Russet potatoes, peeled and cubed into 1/2 inch cubes
4 Cups veggie stock
Sea salt
Pepper
2-3 Tsp fresh rosemary leaves
1 Cup coconut milk (opt)
Add oil to a large pot and heat to medium; add leeks, onion, salt and pepper. Cook for about 5 min, until onions start to turn translucent. Add garlic and stir well, cook for 1 minute more. Add potatoes and stock, cover and boil, then reduce to a simmer for 20 min. Blend soup with rosemary, and then add coconut milk until it is the consistency that you like.
Avocado, cucumber and cherry tomato salad (serves at least 2, or one if you are really hungry)
1/2 English cucumber, chopped
1 Avocado, chunked
1 Cup cherry tomatoes, halved
Juice of half a lime
1 Clove garlic
Sea salt
Pepper
Cayenne
Add avocado, lime, garlic and spices. Mash gently, add cucumber and tomato.
Black Bean and sweet potato chili (serves at least 4)
(Alex Jamieson recipe)
2 Tbsp Olive oil
1 Medium red onion, chopped
1 Red bell pepper, chopped
4 cloves garlic, minced
2 Tsp sea salt (or less)
1 Large sweet potato, cut into 1/2 inch cubes
Zest and juice of one lime
1 Can (28 oz) diced tomatoes
4 Cans black beans, rinsed and drained, or 6 cups freshly cooked
1 jalapeno, seeded and chopped
1 Tbsp cumin
1 Tbsp chili powder
1 Tsp cocoa powder
1 Lime in wedges
1 Cup chopped cilantro, washed and dried (opt)
Sauté onion, pepper, garlic and salt in EVOO until soft. Add sweet potato and lime zest, cook about 10 min, stirring occasionally. Add tomatoes, beans, jalapeno, lime juice and spices, simmer for 10 min. Serve over brown rice or quinoa.
“Taco” salad with guacamole and quinoa (super easy)
1 Can black beans, drained
1 Cup cooked quinoa
1 Cup prepared salsa
Romaine Lettuce
Spinach
Bell peppers
Assorted other veggies
Guacamole
Combine beans, quinoa, 1/2 salsa. Warm on stove or microwave. Chop veggies and top with bean mixture. Top w/ guac or ranch if you must.
Black (or pinto) bean tacos (super easy, serves at least 2)
1 Can black beans, drained
1 Cup cooked quinoa
1 Cup prepared salsa
Romaine Lettuce
Guacamole
8 sprouted corn tortillas
Combine beans, quinoa, 1/2 salsa and warm on stove or in the microwave. Heat tortillas on stove w/ a squirt of OO Pam until they just start to brown on both sides. Curl into taco shape and use your spatula to hold it there until they cool. Fill w/ beans, guac and romaine.
Tomato Vegetable Soup with sweet potato fries (Soup serves at least 4)
(Alex Jamieson recipe)
1 Tbsp EVOO
1/2 Cup chopped red onion
1/4 Tsp sea salt
2 Cloves minced garlic
1/2 Cup shredded carrots
1/2 Cup chopped celery
1 24 oz can diced tomatoes
3 Cups veggie stock
Pepper
Fresh parsley
Saute onion and salt in EVOO for 2 min, add garlic and cook for 1 more minute. Add veggies, tomatoes, stock and pepper. Bring to low simmer and cook for 20 min. Garnish w/ fresh parsley.
Sweet Potato Fries
1 Large sweet potato, cut into similar wedges
3 Tbsp EVOO
Sea salt
Black Pepper
Cayenne Pepper
Garlic Powder
Toss potato in EVOO, add spices and mix thoroughly. Spray baking dish w/ Pam and cook at 400 for 16 minutes, flipping once. Enjoy w/ ranch if you must.