The Plant Based Weight Loss Solution A 28-Day Plan and Cookbook to Lose Weight the Healthy Way by Savelyeva RD CNSC, Marina Waite MS DTR, Viktoria

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Contents
Introduction
Chapter 1 Losing Weight on a Plant-Based Diet
Chapter 2 The 28-Day Plan
Chapter 3 Breakfast and Smoothies
Plantains with Black Beans and Avocado
Breakfast Parfait with Coconut and Cacao
Chia Seed and Raspberry Pudding
Buckwheat Porridge with Cherries and Almonds
Acai Fruit and Grains Bowl
Fresh and Juicy Fruit Salad
Banana and Oat Muffins
Steel-Cut Oats with Cranberries and Nuts
Avocado Toast with Radishes and Dill
Sunflower Seed Toast with Cinnamon and Banana
Millet Porridge with Pumpkin and Cinnamon
Mango, Pineapple, and Spinach Smoothie
Banana-Date Shake with Oats
Pineapple-Banana Tropical Delight
Chapter 4 Soups, Salads, and Handhelds
Coconut and Ginger Spicy Soup
Potato, Leek, and Garlic Soup

Beet and Cabbage “Borscht”
Vegetable Barley Soup with Mushrooms and
Tomatoes
Green Pea Soup with Carrots and Potatoes
Tangerine and Purple Cabbage Salad
Red Beet Salad
Refreshing Salad with Turnips, Apples, and Carrots
Chickpea Salad with Vegetables
Quinoa Tabouli
Fresh and Crunchy Spring Rolls
Seaweed and Vegetable Bites
Sandwich with Hummus and Vegetables
Lettuce Wraps with Chipotle Relish
Mini Tacos with Cabbage
Chapter 5 Main Meals
Zucchini with Red Beans and Tomatoes
Quinoa, Bean, and Olive Dip Wrap
Mason Jar Rice and Vegetables
Vegetable “Poke” Bowl
Plant-Based Charcuterie Board
Red Bell Pepper Stuffed with Edamame and Avocado
Cheesy Polenta with Kale, Butternut Squash, and
Pepitas
Buddha Bowl with Root Vegetables

VegaBurger Patties with Black Beans and Edamame
Barley Bowl with Cranberries and Walnuts
Sweet Pineapple Brown Rice
Vegan Chili
Fully Loaded Sweet Potatoes
Whole-Grain Pasta with Sun-Dried Tomatoes, Olives,
and Broccoli
Chickpea Masala
Sweet Potato and Peanut Stew
Cabbage and Mushroom Ragout
Plantain Boats
Chapter 6 Snacks, Sides, and Desserts
Olive Kabobs
Crunchy Veggies with Peanut Sauce
Salsa with Mushrooms and Olives
Watermelon with Coconut-Lime Yogurt
Baby Potatoes with Dill, Chives, and Garlic
Green Beans with Almonds
Spicy Carrots with Coriander
Flavorful Brown Rice Pilaf
Homemade Applesauce with Raisins and Nuts
Thick and Chewy Oatmeal and Cherry Cookies
Caramelized Banana with Yogurt and Toasted
Coconut

Almond Truffles with Toasted Coconut
Homemade Caramel with Dates and Peanut Butter
Baked Pear with Muesli
Chapter 7 Staples, Sauces, and Condiments
Sweet Peanut Butter Dipping Sauce
Simple Homemade Muesli
Rice Vinegar and Sesame Dressing
Spicy Tomato and Pepper Sauce
Everything but the Bagel and Salt Mix
Flavorful Vegetable Broth
Creamy Chimichurri Sauce
Smoked Cashew Cheese Spread
Mango Salsa
Roasted Bell Pepper Wedges
Cilantro Chutney
Chickpea Hummus with Roasted Bell Peppers
Kalamata Olives and White Bean Dip
Chipotle Relish
Measurement Conversions
References
Acknowledgments
About the Authors

Introduction
We are thrilled to join you on this journey of a healthy, plant-based diet. As
two friends and colleagues, we love sharing our knowledge and passion for
nutrition and dietetics. We were both born in eastern Europe, and while we
have different educational backgrounds, we complement each other and have
a common passion for healthy eating. We are excited to bring our extensive
background and experience to you so that you can reap the benefits of our
knowledge.
Of all the diet trends and fads we’ve seen over the years, a plant-based
diet is one of the healthiest. It can fit anybody’s lifestyle and is the most
effective way to lose weight. Whether you decide to be 100 percent plant-
based or mostly plant-based, this book can be a great source for you. Over the
years as we’ve experimented with cooking plant-based ingredients, we’ve
been amazed by the wealth of nutrients our planet has to offer. We have had
so much fun exploring new foods, recipes, and spices. Eating healthy and
gaining nourishment from plant-based food is an extremely rewarding
feeling.
It can be a challenge to start a plant-based diet and lose weight, but we are
here to help you. There are numerous myths and misconceptions with regard
to plant-based diets, and we’re here to provide a clear story of what’s real.
One myth is that moving to a plant-based diet is expensive. We will show
you how to make this move without having to spend any more money on
groceries than you typically would.
This book will share with you the right foods to eat and the proper
serving sizes in order to lose weight. We’ve created shopping lists for you to
make the process even easier and to save you time and money. We’ve also
included a 28-day meal plan to show you how to pull these foods together for

the most nutritional benefit and to keep you feeling full in your weight-loss
journey.
The main thing to know is that a balanced and healthy diet consists
mainly of fruits, vegetables, beans, nuts, and legumes. When you follow a
healthy plan, weight loss will be the outcome. And there is so much more to
gain—you’ll also feel better, sleep better, and have more energy!
Changing your diet takes time. Be patient and kind to yourself as you take
this journey. And don’t forget to enjoy the healthy, flavorful food we’ve
shared with you.
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Chapter 1
Losing Weight on a Plant-Based Diet
Losing weight and trying a new lifestyle is hard, but there is help.
Adopting a new diet can be challenging, but this change is for the
best because of the long-term health and sustainability benefits. On
an individual level, this plant-based approach will greatly improve
your overall well-being, health, and longevity. And for the earth, a
plant-based diet is more sustainable because it requires fewer
natural resources. In fact, according to an article in Environmental
Research Letters, “. . . shifting away from animal-based foods
could add up to 49 [percent] to the global food supply without
expanding croplands.”
This book is packed with valuable advice, delicious recipes,
and useful tips that will make the journey to a plant-based lifestyle
smooth and easy. Follow these guidelines and enjoy feeling the
mental and physical benefits while having fun learning new
recipes.

Get Healthy by Eating Plants
Plant-based eating is the most effective way to lose weight and get healthy.
On this diet, fewer calories are eaten, you feel full longer, and the health
benefits are extensive. A plant-based eating plan is not simply another fad
diet but rather a lifestyle change. Making changes is not easy, but
understanding the benefits and feeling the positive effects will help. The
benefits are vast and include:
IMPROVED DIGESTION. Fiber from plants supports the growth of
beneficial bacteria and the production of short-chain fatty acids that play an
important role in maintaining a healthy gut.
STRENGTHENED IMMUNE SYSTEM. There are many essential
nutrients such as phytochemicals, vitamins, and minerals in plants that are
beneficial for immunity. Plants typically contain these nutrients in higher
amounts than other foods.
HEART HEALTH. Lowering your intake of cholesterol and most saturated
fats means healthier blood vessels and a lower risk of heart disease and
stroke, which can contribute to longevity. Certain types of fiber (such as the
viscous, gel-forming fiber found in oat products, barley, and legumes) are
found to lower total cholesterol and are therefore beneficial in decreasing the
risk for cardiovascular disease.
LOWER RISK OF CANCER. A plant-based meal plan is full of
phytonutrients and antioxidants, which may help prevent or reduce cancer
risk. In fact, the American Institute for Cancer Research published a
recommendation stating that “scientific evidence shows that eating mostly
plant-based foods—whole grains, vegetables, fruits, and beans—plays a big
role in preventing cancer.”

INCREASED SATIETY. Diets based on vegetables, legumes, fruit, and
grains are full of healthy fats, moderate in protein, and rich in carbohydrates,
which are an essential source of energy and fiber. These foods are low calorie
and energy dense and contribute to feeling full. This fiber also improves
glycemic control by reducing nutrient absorption and delaying gastric
emptying, making it beneficial for those with diabetes.
Diet and lifestyle change isn’t easy, but this book is packed with valuable
advice, delicious recipes, and useful tips that will make the journey smooth
and rewarding.
What Do We Mean by Plant-Based?
There are a variety of ways to define plant-based. According to the
Association of UK Dietitians, “a plant-based diet is based on foods derived
from plants, including vegetables, whole grains, legumes, nuts, seeds, and
fruits, with few or no animal products.” This book will follow the tenets of
whole foods, plant-based (WFPB) eating, which means no animal products,
only unprocessed and minimally processed foods, and zero added salt, oil,
and refined sugars (also known as SOS).
What is meant by unprocessed or minimally processed foods?
Unprocessed foods are foods that remain primarily in their original state and
have undergone only minor modifications like washing and cutting.
Minimally processed foods are foods that have been processed in a way that
does not fundamentally change the food. A few examples include canned
beans with no added salt, frozen vegetables, toasted nuts, and plant-based
milks or yogurts.
Certainly, this can feel like a drastic shift from your usual dietary habits,
but this book is designed to show that eating a WFPB diet can be easy, tasty,
and joyful.
Foods to Love
-- Plant Based Recipe Cookbook - 100+ Done-For-You Vegan Recipes

There are numerous foods to be enjoyed on a WFPB diet, including:
WHOLE GRAINS AND STARCHY VEGETABLES. A great source of
carbohydrates that provides fiber, fullness, and reduced cholesterol while
improving gut health. This includes brown rice, rolled or steel-cut oats,
quinoa, farro, potatoes, sweet potatoes, corn, and peas.
BEANS AND LEGUMES. A great source of protein on a plant-based diet.
Not only do they help keep you full and satiated so you don’t feel the need to
overeat, but studies have also shown that eating more legumes like black
beans, chickpeas, and lentils can lower blood pressure and blood sugar and
reduce the risk of heart disease.
FRUITS AND BERRIES. Full of fiber, phytonutrients, vitamins, and
antioxidants. Choose from a variety of fruits like melons, bananas, plantains,
apples, pears, mangos, pineapple, grapes, and others. For berries, consider
raspberries, strawberries, blueberries, blackberries, and cranberries.
CRUCIFEROUS VEGETABLES. Low-calorie foods rich in folate;
vitamins C, E, and K; and fiber and protect against certain types of cancer.
These include broccoli, cauliflower, Brussels sprouts, cabbage, and arugula.
LEAFY GREENS. These are an excellent source of fiber and a good source
of vitamins A and C. Dark, leafy greens contribute vitamin K to the diet.
These are spinach, kale, lettuce spring mix, and so on.
NON-STARCHY VEGETABLES. Great low-calorie and highly nutritious
foods that provide vitamins, antioxidants, and phytochemicals. These include
carrots, beets, tomatoes, cucumbers, zucchini, squash, and many more.
AROMATICS AND HERBS. These are edible plants or parts of plants used
to add flavor to dishes. They will help you develop healthy eating habits with
less salt, sugars, and fats. Incudes things such as onion, garlic, fenugreek,
ginger, chives, dill, parsley, cilantro, thyme, oregano, marjoram, basil,
lemongrass, tarragon, and so on.

MUSHROOMS. Mushrooms are great for the gut microbiome. Some
mushrooms are a good source of vitamin D (which must be stated on the
label). Varieties include portabella, shiitake, porcini, and oyster.
SPICES. Some spices, such as turmeric and ginger, contribute anti-
inflammatory properties to meals, and some are primarily used for enhancing
flavor and aroma. Commonly used spices in this book are chilies, paprika,
cayenne pepper, turmeric, red pepper flakes, black pepper, cloves, and
coriander.
Foods to Limit
We suggest consuming the following foods in moderation because of their
higher fat or salt content.
NUTS AND SEEDS. High-calorie and high-fat foods. These include pecans,
walnuts, almonds, pine nuts, cashews, hazelnuts, chia seeds, sesame seeds,
pepitas, and many others. It also includes nut and seed butters such as peanut
butter, almond butter, sunflower butter, and tahini. Make sure you buy nut
and seed butters that do not include salt, sugar, or vegetable oils. Also, drain
the separated oil when you open the nut butter jar.
MINIMALLY PROCESSED FOODS. Many processed foods have
additives and undesirable ingredients such as preservatives, food dyes, and
sweeteners. Choose whole-grain breads that are high in fiber and low in
sodium with only a few ingredients, whole-grain tortillas, whole-grain pasta,
and tofu.
UNSWEETENED PLANT-BASED MILKS AND BEVERAGES. These
foods fall under minimally processed foods and contain preservatives,
flavoring ingredients, and sometimes emulsifiers. Use soy, almond, cashew,
coconut, flax, and oat beverage alternatives. It is important to know that
coconut milk in the carton has fewer calories than canned coconut milk and is
usually called coconut milk alternative or coconut beverage. Canned coconut

milk is also called full-fat coconut milk, as it is high in saturated fat and
calories. Limit usage of canned coconut milk or buy coconut milk packaged
in cartons. Choose plant-based milks and beverages that contain no added
sugar and that contain at least 30 to 40 percent of your daily value of calcium.
SWEETENERS. High in calories but low in nutritional value. Sweeteners
include maple or agave syrup, and molasses.
OLIVES. High in fat and sodium. Choose from black, green, or Kalamata.
There are no salt-free olives as natural olives are very bitter, so use low-
sodium olives and only consume a few per day.
BROTH. Store-bought broth is typically high in sodium, so use our recipe
for Flavorful Vegetable Broth to make your own. If using store-bought broth,
choose low-sodium or salt-free vegetable broth.
VEGAN PROCESSED. These foods include meat alternatives, packaged
snacks, vegan ice cream, and vegan mayonnaise.
ANIMAL PRODUCTS. These are all the products that come from animals
such as poultry, fish, seafood, eggs, milk, dairy products, cheese, honey, and
gelatin.
GOING SOS-FREE IS KEY
All recipes in this book are SOS-free: no added salt, oil, or refined sugars.
This can seem intimidating, but those additives are not needed for tasty
and flavor-filled meals! Cutting these items from a diet is important to
achieving weight loss.
Going SOS-free is not as hard as it seems. For some people, the idea of
a diet without salt or sugar may seem difficult or even impossible. The
best way to tackle this is to address bad habits. For example, the addition

of salt is often done out of habit rather than a matter of taste as evidenced
by the fact that many people salt food before even trying it.
The key to success is knowing how to add in the flavor. One example
is vegetable preparation. Vegetables can be cooked without oil or with
vegetable broth. Add sweetness to meals by adding fresh, dried, or frozen
fruits, or add avocado or nut butter to make recipes creamy and full of
flavor. Try freshly squeezed fruit juices such as orange, lime, and lemon
juice instead of oil for cooking or use these same juices as a dressing on
salads and bowls. This book will show you all the ways to add flavor!
Supplementation
It is strongly suggested that supplementation be added to a plant-based diet if
this is a long-term change.
It is sometimes assumed that all nutrients can come from food. However,
it’s difficult to know if the amount of food being eaten is in fact providing all
the necessary nutrients. For this reason, it’s wise to add multivitamins with
minerals to a diet. It’s also a great safety measure since it’s often impossible
to know if a specific vitamin is running low in the body.
In addition to taking a multivitamin, adding vitamin B12 would be the
next recommendation because it’s difficult to get this vitamin from food in a
plant-based diet. B12 comes in several forms—oral, sublingual, nasal spray,
and injections—so choose what works best. According to the Academy of
Nutrition and Dietetics, “Vegans need reliable sources of vitamin B12, such
as fortified foods or supplements.”
Lastly, consider adding calcium supplements if 2 to 3 servings of
calcium-fortified foods or beverages are missing from your daily diet.
Typically, one serving is one cup of plant-based milk or plant-based yogurt.
Only bone density scans can indicate how much calcium is in your bones, so
it is difficult to track and monitor. For people taking steroid medications or

an antacid medication, decreased absorption of calcium is a concern, so
calcium supplementation is highly recommended.
As always, it’s important to consult with your doctor before taking any
new supplements. What’s listed here are recommendations to be discussed
with a healthcare professional before beginning any supplement.
Your Weight Loss Journey
This section will show you how to successfully lose weight on a plant-based
diet.
Understand Calories and Nutrient Density
Many still believe that they cannot lose weight because of genetics, hormonal
issues, and other concerns; however, most of the time weight loss isn’t
achieved because more calories are being consumed than burned. There is a
common thought that if the last meal is eaten before 6 p.m. or if only two
meals are eaten per day, weight loss will occur. But it all comes down to
calories in and energy used. If calories consumed in a day are more than the
calories our body burned, the extra will be stored and converted to fat.
It’s also important to understand that not all calories are created equal, so
it’s recommended that one choose nutrient-dense foods. Nutrient density is
the amount of nutrients, vitamins, minerals, phytochemicals, fiber, and
protein a person gets from the calories consumed. Plant-based foods are
typically the most nutrient dense and will maintain the satiety feeling longer,
meaning less food is eaten in a day. The recipes in this book are nutrient
dense; full of fiber, protein, antioxidants, and phytonutrients; and low in fat.
The Academy of Nutrition and Dietetics strongly recommends 1,200 to
1,500 calories per day for women and 1,500 to 1,800 calories per day for men
for weight loss. A calorie counter calculator is incredibly helpful in managing
calorie intake. The U.S. Department of Agriculture (USDA) has a website
called MyPlate.gov. Look for MyPlate Plan, which provides a calorie

calculator. After you input your age, height, weight, gender, and activity
level, the calculator will tell you the number of daily calories needed to
maintain or lose weight. Check out the MyFitnessPal website and app for an
additional source on estimated calories for weight loss.
It is beneficial to track calories especially at the beginning of a weight
loss journey because it helps improve awareness of everything eaten in a day.
People often forget to track calories from foods that seem insignificant but
add up quickly, such as coffee creamers and dressings. While it’s important
to be aware of and gain insight into eating patterns, it’s not recommended
that calorie tracking continue forever as it can create a constant anxiety over
food—both eating it and tracking your meals.
It is helpful to learn how to read nutrition labels. Based on research in
working with consumers, the Food and Drug Administration (FDA) has
restructured nutrition facts labels to make them easier to understand. To learn
more about understanding labels, visit FDA.gov.
One last thing to be aware of is that alcohol has calories, too. A nutrition
facts label is often not listed on alcoholic beverages, so know that a typical
glass of wine or beer contains about 100 to 150 calories, and some cocktails
can contain up to 700 calories! While restaurant menus often include calorie
amounts, this information is rarely seen on the bar menu. When trying to lose
weight, it’s best to avoid alcohol.
Control Your Portions
It is especially important to control portions and limit high-calorie items
when trying to lose weight, even with a plant-based diet. One way to help is
to use measuring cups, measuring spoons, and a food scale. Also, keep in
mind that even though some foods are considered healthy, they may still be
high in calories. For example, a large portion of nuts can be 600 to 700
calories, so eating this many could throw off a daily caloric intake goal. Also,
watch the consumption of fruit juices as they are full of sugar. It takes four to

six oranges to make one glass of orange juice. One glass of freshly squeezed
orange juice can be up to 180 to 270 calories, which is a lot on a 1,200-
calorie-per-day diet. Only non-starchy vegetables (such as artichokes,
asparagus, bell peppers, spinach, and many more) can be consumed in excess
and without calorie tracking because they contain almost no calories but lots
of nutrients.
The following illustration outlines the best way to estimate calories.
SERVING SIZES FOR COMMON PLANT-BASED FOODS
Fist (¾ cup) Brown rice (150 calories)
Whole-grain pasta (150 calories)
Potatoes (150 calories)
Palm (4 ounces) Berries (45 calories)
Handful (1 ounce) Nuts (170 calories)
Dried fruits (100 calories)
Thumb (1 ounce) Nut butters (190 calories)
Avocado (45 calories)

Create Healthy Habits, Set SMART Goals
Recognizing and being mindful of bad habits is important so that they can be
avoided in the future. Some of the most common bad habits are eating fast
food, not cooking at home, and eating with distractions.
The most effective way to avoid those bad habits is to replace them with
new and healthy habits. Learning new cooking skills is a great way to do this.
New cooking skills will allow for a forward-looking approach to weight loss
goals.
A successful weight loss journey will be easier to achieve when specific
goals are set. Having goals provides a framework for long-term success
rather than a plan for a crash diet that is not sustainable. One great method for
setting long-term goals is to set goals that are SMART: Specific, Measurable,
Attainable, Relevant, and Time-based.
To begin, set a reasonable weight loss goal and determine how you will
measure it. A scale is probably the best tool for measuring, but it’s
recommended that it not be used every day because taking daily weight is not
an indication of true progress, and it can cause mental stress. Daily
fluctuations will occur because of hormones, fluid balance, food you ate the
day before, and many other factors. Look instead at trends over a few days or
a week. It’s the progress over time that needs to be measured. If a scale isn’t
available, measuring and monitoring chest, waist, and hip circumference is an
alternative.
In setting goals, remember to look ahead at a calendar and plan for
anything that may impact progress, such as a vacation or a party. Also, don’t

compare yourself to other people because everyone’s circumstances and body
mechanics differ. Lastly, set realistic milestone deadlines. An example of a
SMART weight loss goal would be to lose 20 pounds in six months by
walking three miles every day and eating only plant-based meals at no more
than 1,500 calories per day.
The priority is to focus on the long-term goal of lasting weight loss and
avoiding crash diet approaches that result in unsustainable weight loss.
Lastly, it’s okay to have bad days—everyone does. The key is to not turn a
bad day into a bad week!
MOVE MORE, STRESS LESS
Weight loss while on a plant-based diet will be maximized when a holistic
approach is taken. Here are a handful of tips on how to increase exercise
and make good lifestyle changes.
EXERCISE
It is much easier to continue activities that are fun rather than forcing
something that isn’t enjoyable. Here are some tips for adding more activity
into the day:
Weights. Wear ankle weights, wrist weights, or a weight vest throughout
the day.
Interval training. Enhance cardiovascular benefits and weight loss
through interval training. Interval training is alternating short bursts (30
seconds) of intense activity with longer intervals (2 minutes) of less
intense activity. For example, on a walk, add several 30-second bursts of
running.

Walk. If activity needs to remain light, consider walking 10,000 steps a
day as a goal.
Motivation. Find that main motivator to move. Recruit a friend or family
member to go jogging with you or find a fitness center or community
exercise group that you really enjoy. YouTube is also a great source for
free exercise videos.
MENTAL HEALTH AND WELLNESS
Mental health impacts overall well-being. Find a way to carve out 15 to 30
minutes every day and then dedicate that time to focusing on mental
health. Try these tips for adding wellness and work–life balance to your
lifestyle:
Mindfulness. There are numerous apps available for guided meditations
or mindful eating programs. Read articles or watch videos about stress
management and mindfulness.
Sleep. Restful sleep is especially important for weight loss. To accomplish
this, go to bed at the same time every night, turn off all digital devices 30
to 60 minutes before sleep, avoid stressful conversations before bed, and
have a quiet bedroom without clutter. While sleep duration varies over a
life span, it’s recommended that adults get seven to nine hours a night.
Relax. Relax with an Epsom salt bath or a bath with essential oils.
Stocking Your Plant-Based Kitchen
There are a few essential food items, kitchen tools, and appliances needed to
make the recipes in this book. The items in the following lists will make this
journey easier.

Pantry and Counter
• Beans: a variety of canned beans with no added salt
• Cocoa powder, no added sugar
• Coconut, shredded
• Dijon mustard
• Dried fruits with no added sugar: raisins, sultanas (golden raisins), and
Medjool dates
• Nut butter: The ingredients should be only nuts—no hydrogenated fats,
preservatives, sugar, or salt. When opening a new container of nut
butter, drain the separated oil at the top.
• Nutritional yeast
• Nuts: walnuts, pecans, almonds, pine nuts, and cashews
• Olives, reduced sodium
• Pasta: whole-wheat rigatoni
• Seeds: black and white sesame seeds, chia seeds, ground flaxseed,
pepitas, and poppy seeds
• Spices: garlic powder, onion powder, paprika, smoked paprika,
coriander, thyme, red pepper flakes, cayenne pepper, and chipotle chili
powder
• Tomatoes: diced and crushed, with no added salt
• Vinegars: balsamic, rice, and white
• Whole grains: wild rice, quinoa, pearl barley, rolled oats
Refrigerator and Freezer
• Frozen vegetables: asparagus, broccoli, cauliflower, edamame, and
green beans
• Frozen minced garlic (do not buy minced garlic in the jar as it doesn’t
have much flavor)

• Frozen fruit: mango, pineapple, a variety of berries
• Plant-based milk alternatives and yogurts
Essential Equipment
• Baking sheets
• Blender
• Cutting board
• Food processor
• Food scale
• Garlic mincer (optional)
• Measuring cups and spoons
• Mixing bowls (small, medium, large)
• Nonstick foil or parchment paper
• Plastic wrap
• Pots and pans with lids (various sizes)
• Set of knives
• Storage bags
• Utensils: mixing spoons, spatula, tongs, whisk
What to Expect
Moving to a plant-based diet will bring physical changes including changes
in bowel habits. This is normal and due to the high fiber content in plants. In
addition, some vegetables create more gas when digested than others, so start
with small amounts of beans, Brussels sprouts, broccoli, cabbage,
cauliflower, and asparagus. If excessive bloating or gas arises, try an over-
the-counter alpha-galactosidase enzyme supplement (available in both brand-
name and generic versions). It may take some time for the digestive system to
adjust and adapt, but this is normal.

Due to the shift in calorie intake, hunger may be experienced at times for
the first few weeks, but this will subside. Snacking on low-calorie items can
be helpful. Choose low-calorie snacks like fruits and vegetables and plant-
based yogurt with no added sugar.
If committed, a plant-based diet will lead to weight loss. The key is
consistency. While this book is a road map, bumps can be expected, and
that’s okay. When that happens, get back on track with the plan. Be mindful
of portion sizes and avoid overeating by eating slowly. While eating, pay
attention to chewing slowly and avoid distractions from the phone, television,
and conversations. Start small with achievable goals. The more restrictions at
the beginning, the harder it will be for the body to adjust and sustain the
change. Celebrate the small victories along the way, but never reward with
food. One step at a time is the best approach, and small achievements over
time add up to great outcomes.
About the Recipes
All the recipes in this book are made with plant-based ingredients only,
mostly wholesome ingredients, and multiple spices to create the variety of
flavors and aromas. To prevent overconsumption, many of the recipes are
under 450 calories per serving, and recipes for snacks, sides, desserts, and
staples are often under 250 calories per serving. As promised, all recipes are
made without added salt, sugar, and oil.
To make things simple and achievable, the recipes were intentionally kept
basic with a limited number of ingredients, limited prep and cook times, and
utilizing only easily accessible foods and spices. The following designations
or tips accompany each recipe:
PREP AND COOK TIMES. Each recipe includes the time needed to
prepare the ingredients and the time needed for cooking. If a recipe does not
need to be cooked, no cook time is listed.

SERVING SIZE. Lists how many portions the recipe prepares. Many
recipes yield multiple portions that will be used for leftovers in the meal plan.
LABELS. Each recipe includes labels for quick and easy reference. These
labels are extra low calorie, 5-ingredient, one-pot, and 30 minutes or less.
The extra low calorie label designates main meal recipes that are under 200
calories per serving and side, snack, and dessert recipes that are under 150
calories per serving.
INGREDIENTS. A list of the ingredients needed is included with each
recipe.
COOKING TIP. Tips are included as a way to make a dish even easier to
prepare. A tip may include something to make ahead of time, further
illuminate a step in the recipe method, or provide prep help for working with
an ingredient.
SWAP IT. This is a tip for swapping out harder-to-find ingredients for
something more accessible, swapping out ingredients for a different twist on
the dish, or swapping out ingredients to make the recipe allergen-free in some
way.
FLAVOR BOOST. A tip for adding extra flavor without adding extra
calories and still sticking to SOS-free rules.

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Chapter 2
The 28-Day Plan
The following 28-day meal plan is designed for one person. It
satisfies daily nutritional needs and is practical and easy to
implement. The goal is to get started by making things easy and
efficient. To assist, a shopping list has been provided for each
week, and the meal plan is arranged to optimize overlapping
ingredients between recipes. As a way to save time, feel free to
double the recipes to be used another day. Note that in the
beginning of this plan, groceries may be a bit more expensive than
in the remainder of the plan because of the pantry staples needed to
get started.

About the Plan
The meal plans in this book are organized by week, day, and meal type:
breakfast, lunch, and dinner. These meal plans are designed for one person
consuming an average of 1,200 to 1,500 calories per day. Feel free to add
additional snacks like vegetables, fruits, mushrooms, or plant-based dairy
alternatives to get additional calcium, vitamin B12, or vitamin D.
Cooked foods that are prepared ahead of time can be stored in an airtight
container in the refrigerator for up to three days. Spices have a shelf life of
about two to three years because they lose potency and aroma with age. Dried
foods can last 6 to 12 months in a pantry.
Look closely at the meal plan and recipes to determine ahead of time if
there are item substitutions that need to be made.
Lastly, to keep the start of this journey simple and smooth, there are a few
kitchen setup steps recommended:
• Clean the refrigerator; throw out old food and wipe down all shelves
and drawers.
• Check that all the necessary equipment and utensils are available and
easy to reach.
• Cross-check the provided shopping lists against the items in the
refrigerator and pantry to eliminate purchasing anything you already
have.
• Check expiration dates and replace with new products as needed.
Sticking to this plan may be a challenge with regard to parties and other
events, so think ahead of time about how best to handle those situations. It’s
okay to skip a meal from the plan, but when possible, try to eat before an
event. If you do have to skip a meal, the key will be to get back on the plan
immediately with the next meal.
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WHAT ABOUT SNACKS AND DESSERTS?
These meal plans do not include snacks and desserts because the focus is
on the core meals as a way to jump-start this weight loss journey.
Snacks can have a role in a healthy and balanced diet if they are the
right snacks. In fact, healthy snacks are recommended as a way to get
additional nutrients and help fight hunger. We suggest including at least
two servings of plant-based dairy alternatives fortified with calcium per
day. Add berries or muesli to your plant-based yogurt or kefir and include
low-calorie snacks like raw vegetables.
Desserts should not be eaten every day, but once in a while is okay. If
the ingredients are not available to make one of the dessert recipes in this
book, a snack bar can work in a pinch. Be sure that the snack bar doesn’t
contain added sugars and is between 100 and 150 calories. Another great
option is sugar-free dark chocolate, which is rich in antioxidants and
releases endorphins.
Week 1
Welcome to week 1. With this week’s meal plan, the meals are either no-
cook or made from leftovers to help save time. Utilize the weekends to make
extra servings for the upcoming week. In the beginning, salt and sugar
cravings may appear, but these will go away in a day or two. When you see
an asterisk next to a recipe in the meal chart, this means a portion of the
recipe will be used as leftovers for another day in the meal plan.
Breakfast Lunch Dinner

MONDAY Chia Seed and
Raspberry
Pudding*
Sandwich with
Hummus and
Vegetables
Quinoa Tabouli*
TUESDAY
Sunflower Seed
Toast with
Cinnamon and
Banana
Leftover Quinoa
Tabouli
Vegetable
“Poke” Bowl
WEDNESDAY
Leftover Chia
Seed and
Raspberry
Pudding
Sandwich with
Hummus and
Vegetables
Vegetable
“Poke” Bowl
THURSDAY
Banana-Date
Shake with Oats
Chickpea Salad
with Vegetables
Vegetable Barley
Soup with
Mushrooms and
Tomatoes*
FRIDAY
Pineapple-
Banana Tropical
Delight
Chickpea Salad
with Vegetables
Plant-Based
Charcuterie
Board
SATURDAY
2 Banana and Oat
Muffins*
Cheesy Polenta
with Kale,
Butternut Squash,
and Pepitas*
Leftover
Vegetable Barley
Soup with
Mushrooms and
Tomatoes
SUNDAY
2 leftover Banana
and Oat Muffins
Leftover
Vegetable Barley
Soup with
Mushrooms and
Tomatoes
Leftover Cheesy
Polenta with
Kale, Butternut
Squash, and
Pepitas
Shopping List

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PRODUCE
Apple (1)
Arugula (1 bunch)
Avocados (5)
Baby carrots, 2 (8-ounce) bags
Bananas, medium (4)
Basil, fresh (1 bunch)
Butternut squash (1)
Celery (1 bunch)
Cilantro, fresh (1 bunch)
Cucumbers, Persian (3)
Dill, fresh (1 small bunch)
Fennel (1 bulb)
Garlic (1 head)
Grapes (2 ounces, or about 10 grapes)
Jalapeño pepper, fresh (1)
Kale, shredded (1 bunch)
Lime (1)
Mango, ripe (1)
Microgreens (1 small bag)
Mint, fresh (1 bunch)
Mixed greens (1 small bag)
Mushrooms, sliced, 2 (8-ounce) packages
Parsley, fresh (1 bunch)
Pineapple, fresh (1)
Onions, red (5)
Raspberries, fresh (12 ounces)

Red bell peppers, large (3)
Rosemary, fresh (1 small bunch)
Scallions (1 bunch, both white and green parts can be used)
Strawberries, fresh (1 quart)
Tomatoes, medium (4)
REFRIGERATED OR FROZEN
Almond milk, unsweetened, plain or vanilla, 1 (32-ounce) carton
Cashew milk yogurt, unsweetened, 1 (5.3-ounce) cup
Hummus, no salt added, 1 (8-ounce) container
PANTRY
Baking powder
Baking soda
Bay leaves
Black pepper, freshly ground
Black peppercorns
Chipotle chili powder
Cinnamon, ground
Cumin seeds
Garlic powder
Maple syrup
Red pepper flakes
Smoked paprika
Thyme, dried
OTHER
Almond butter, no added sugar, 1 (12-ounce) jar

Almonds, whole, toasted, no added salt, 1 (16-ounce) bag
Applesauce, unsweetened, 1 (23-ounce) jar
Barley, pearled, uncooked, 1 (16-ounce) bag
Chia seeds, 1 (12-ounce) bag
Chickpeas, no added salt, 2 (15-ounce) cans
Coconut flakes, toasted, 1 (8-ounce) bag
Coconut milk, unsweetened, 2 (13.5-ounce) cans
Dates, Medjool, 1 (8-ounce) box
Edamame, cooked, 1 (12-ounce) bag
Flaxseed, ground, 1 (8-ounce) jar
Lemon juice, 1 (4.5-ounce) bottle
Nori seaweed 1 (10-sheet) package
Oats, quick rolled, 1 (18-ounce) container
Olives, large, low sodium or no added salt, 1 (8-ounce) jar
Peanut butter, no added sugar or salt, 1 (12-ounce) jar
Pecans, toasted and chopped, no salt added, 1 (8-ounce) bag
Pepitas, no salt added
Polenta, uncooked, 1 (18-ounce) bag
Quinoa, uncooked, 1 (16-ounce) bag
Raisins, 1 (8-ounce) box
Rice, brown basmati, uncooked, 1 (16-ounce) bag
Sunflower butter, no added sugar or salt, 1 (12-ounce) jar
Sunflower seeds, no added salt, 1 (3.5-ounce) bag
Tomatoes, diced, no added salt, 1 (15-ounce) can
Whole-grain bread (1 loaf)
Whole-grain crackers, no added salt, 1 (16-ounce) box
Whole-wheat flour, 1 (5-pound) bag
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Prep Ahead
There are several things that can be prepared ahead to help save time. These
include:
Hummus. Leftover hummus can be eaten as a snack or added to the
charcuterie board for dinner on Friday.
Chia Seed and Raspberry Pudding. Prep the day before to save time in the
morning or make extra and use it as a dessert or snack.
Quinoa and brown rice. Cooking these items ahead of time will make it
super easy to prepare the Quinoa Tabouli or the Vegetable “Poke” Bowl.
Rice Vinegar and Sesame Dressing. This dressing pairs well with the
Vegetable “Poke” Bowl or Chickpea Salad with Vegetables and can be made
ahead of time and stored in the refrigerator.
Banana and Oat Muffins. These muffins are good to make on days off. Use
extra muffins for snacks.
Flavorful Vegetable Broth. Many of the recipes call for vegetable broth. It’s
recommended to make it at home following the Flavorful Vegetable Broth
recipe. All necessary ingredients to make this are included in this week’s
shopping list. Store the broth in the refrigerator in an airtight container for up
to seven days, or freeze it for up to six months.
Week 2
This week the recipes include flavorful tacos, a breakfast parfait, and
pineapple rice. If fresh pineapple is available, peel and cut it in small pieces
and store it in an airtight container for up to three days, or buy pre-cut or
frozen to save time. The Buckwheat Porridge with Cherries and Almonds is
recommended for days off as it takes time to cook. Purchase a large container

of plant-based yogurt for the Breakfast Parfait with Coconut and Cacao,
snacks, and desserts.
MONDAY
Breakfast Parfait
with Coconut and
Cacao
Mason Jar Rice
and Vegetables
Mini Tacos with
Cabbage
TUESDAY
Sunflower Seed
Toast with
Cinnamon and
Banana
Mini Tacos with
Cabbage
Mason Jar Rice
and Vegetables
WEDNESDAY
Breakfast Parfait
with Coconut and
Cacao
Chickpea Salad
with Vegetables
Sweet Pineapple
Brown Rice*
THURSDAY
Mango,
Pineapple, and
Spinach
Smoothie
Leftover Sweet
Pineapple Brown
Rice
Zucchini with
Red Beans and
Tomatoes*
FRIDAY
Pineapple-
Banana Tropical
Delight
Leftover Zucchini
with Red Beans
and Tomatoes
Leftover Sweet
Pineapple Brown
Rice
SATURDAY
Plantain Boats* Chickpea Salad
with Vegetables
Fully Loaded
Sweet Potatoes*
SUNDAY
Buckwheat
Porridge with
Cherries and
Almonds
Leftover Fully
Loaded Sweet
Potatoes
Leftover Plantain
Boats

Shopping List
PRODUCE
Arugula (1 bunch)
Avocados, medium (4)
Bananas, medium (2)
Cabbage, purple, shredded (1 head)
Cilantro, fresh (2 bunches)
Garlic (1 head)
Limes (3)
Mangos, ripe (2)
Onions, red (2)
Pineapple, fresh (2)
Plantains, ripe (3)
Spinach, fresh (1 cup)
Sweet potatoes, large (2)
Zucchini (2)
Almond milk, unsweetened, vanilla, 1 (32-ounce) carton

Cashew milk yogurt, unsweetened, 2 (5.3-ounce) cups
PANTRY
Black pepper
Chili powder
Coriander, ground
Fenugreek, ground
Garlic powder
Maple syrup
Minced garlic, dried
Minced onion, dried
Onion powder
Red pepper flakes
Turmeric, ground
OTHER
Almond flour, 1 (16-ounce) bag
Almonds, sliced, no added salt, 1 (8-ounce) bag
Black beans, no added salt, 2 (15-ounce) cans
Buckwheat groats 1 (16-ounce) bag
Cacao nibs 1 (8-ounce) bag
Cannellini beans, no added salt, 1 (15-ounce) can
Cashews, toasted, no added salt, 1 (8-ounce) bag
Cherries, dried, no added sugar, 1 (5-ounce) bag
Chickpeas, no added salt, 1 (15-ounce) can
Coconut milk, unsweetened, vanilla, 1 (32-ounce) carton
Corn tortillas, small (1 package)

Flavorful Vegetable Broth or low-sodium store-bought vegetable broth
Kalamata olives, low sodium, pitted, 1 (8-ounce) jar
Kidney beans, no added salt, 1 (15-ounce) can
Oats, rolled, 1 (8-ounce) box
Pecans, toasted and chopped, no salt added, 1 (8-ounce) bag
Raisins, golden, no added sugar, 1 (8-ounce) box
Tahini, 1 (8-ounce) jar
Tomato paste, no added sugar or salt (1 can)
Prep Ahead
This week the prep-ahead list includes:
Simple Homemade Muesli. Making this ahead of time is a big time-saver in
the morning. Try doubling the recipe, as it also makes a great snack.
Flavorful Brown Rice Pilaf. Having this prepared ahead of time will make it
easy to assemble the Mason Jar Rice and Vegetables and the Sweet Pineapple
Brown Rice recipes.
Creamy Chimichurri Sauce. Check the pantry and refrigerator before
purchasing the ingredients for this recipe to see if there are enough left over
from week 1 to make this sauce.
Week 3
This week is about new flavors and spices used in recipes like Chickpea
Masala. Leftover Fresh and Juicy Fruit Salad can be paired with any plant-
based yogurt or plant-based kefir for a snack or dessert. For the weekend,
there is Steel-Cut Oats with Cranberries and Nuts. Get ready for cooking
recipes that require a few additional steps or more time.

MONDAY
Fresh and Juicy
Fruit Salad*
Chickpea
Masala*
Buddha Bowl
with Root
Vegetables
TUESDAY
Sunflower Seed
Toast with
Cinnamon and
Banana
Buddha Bowl
with Root
Vegetables
Leftover
Chickpea Masala
WEDNESDAY
Leftover Fresh
and Juicy Fruit
Salad
Mason Jar Rice
and Vegetables
Potato, Leek, and
Garlic Soup* and
Watermelon with
Coconut-Lime
Yogurt
THURSDAY
Acai Fruit and
Grains Bowl
Leftover Potato,
Leek, and Garlic
Soup and
Crunchy Veggies
with Peanut
Sauce*
Plant-Based
Charcuterie
Board
FRIDAY
Banana-Date
Shake with Oats
Leftover Potato,
Leek, and Garlic
Soup and
Leftover Crunchy
Veggies with
Peanut Sauce
Red Bell Pepper
Stuffed with
Edamame and
Avocado
SATURDAY
Acai Fruit and
Grains Bowl
Cabbage and
Mushroom
Ragout*
Quinoa, Bean,
and Olive Dip
Wrap

SUNDAY Steel-Cut Oats
with Cranberries
and Nuts
Quinoa, Bean,
and Olive Dip
Wrap
Leftover
Cabbage and
Mushroom
Ragout
Shopping List
PRODUCE
Apple (1)
Arugula (1 bunch)
Avocados, medium (2)
Baby bella mushrooms, fresh, 1 (8-ounce) package
Bananas, medium (3)
Beets, small (2)
Blackberries (1 pint)
Blueberries (1 pint)
Broccoli (1 small head)
Cabbage (1 small head)
Carrots, 1 (1-pound) bag
Carrots, baby, 1 (8-ounce) bag
Celery (2 bunches)
Cilantro, fresh (1 bunch)
Fennel, fresh (1 bulb)
Garlic (2 heads)
Ginger, fresh (1-inch piece)
Grapes (8 ounces)

Kiwi, ripe (1)
Leeks, fresh (1 bunch)
Lemon (1)
Limes (2)
Mango, ripe (1)
Microgreens (1 small bag)
Mint, fresh (1 small bunch)
Mixed greens (1 cup)
Onions, sweet, medium (4)
Potatoes, Yukon Gold, medium (4)
Raspberries (1 pint)
Rosemary, fresh (1 small bunch)
Scallions (1 small bunch)
Strawberries (3 pints)
Thyme, fresh (1 small bunch)
Watermelon, seedless, small (1)
Yam (1)
Acai puree, unsweetened, 1 (4-pack) bag
Almond milk, unsweetened, vanilla, 1 (32-ounce) carton
Coconut milk yogurt, unsweetened, 2 (5.3-ounce) cups
Edamame, shelled, frozen, 1 (12-ounce) bag
PANTRY

Bay leaves, dried
Black pepper
Chili powder
Cinnamon, ground
Cloves, ground
Coriander, ground
Cumin, ground
Garlic powder
Ginger powder
Maple syrup
Minced garlic, dried
Minced onion, dried
Onion powder
Red pepper flakes
Sesame seeds, black
Sesame seeds, white
Smoked paprika
Turmeric, ground
OTHER
Almonds, sliced, 1 (8-ounce) bag
Cannellini beans, no added salt, 1 (15-ounce) can
Coconut milk, unsweetened, 1 (32-ounce) carton
Cranberries, dried, 1 (8-ounce) box

Kalamata olives, low sodium, pitted, 1 (8-ounce) jar
Mushrooms, wild, dried, 1 (1-ounce) bag
Oats, rolled, uncooked, 1 (18-ounce) box
Oats, steel-cut, uncooked, 1 (16-ounce) box
Orange juice (1 quart)
Poppy seeds, 1 (2.5-ounce) pouch
Quinoa, uncooked, 1 (16-ounce) bag
Rice vinegar, 1 (12-ounce) bottle
Simple Homemade Muesli
Sunflower butter, no added sugar or salt, 1 (12-ounce) jar
Sunflower seeds, no added salt, 1 (3.5-ounce) bag
Tomatoes, crushed, no added salt, 2 (15-ounce) cans
Walnuts, chopped and toasted, 1 (8-ounce) bag
Whole-grain crackers, no added salt, 1 (8-ounce) box
Whole-grain 8-inch tortillas (1 bag)
Prep Ahead
This week’s items to prepare ahead include:
Brown rice. This is for the Buddha Bowl with Root Vegetables and Mason
Jar Rice and Vegetables.
Sweet Peanut Butter Dipping Sauce. See here for the recipe. This sauce is
used in the Buddha Bowl with Root Vegetables and is also great as a dip for

vegetables.
Flavorful Vegetable Broth. See here for the recipe. Make and store this
vegetable broth because it will be used in several recipes this week. The
necessary ingredients are included in this week’s shopping list.
Simple Homemade Muesli. See here for the recipe. This week will also
require muesli. If there is none left over from last week, be sure to make a
new batch.
Week 4
With week 4 approaching, you should be feeling good. For the weekend,
indulge in another hot cereal recipe with the Millet Porridge with Pumpkin
and Cinnamon. Try doubling the recipe for the VegaBurger Patties with
Black Beans and Edamame as they can be frozen and reheated for future
meals. With four weeks completed, it should be easy to develop future meal
plans based on the recipes provided. Have fun and experiment!
MONDAY
Avocado Toast
with Radishes
and Dill
Barley Bowl with
Cranberries and
Walnuts*
Tangerine and
Purple Cabbage
Salad*
TUESDAY
Breakfast Parfait
with Coconut and
Cacao
Leftover
Tangerine and
Purple Cabbage
Salad
Leftover Barley
Bowl with
Cranberries and
Walnuts
WEDNESDAY
Avocado Toast
with Radishes
and Dill
Chickpea Salad
with Vegetables
Whole-Grain
Pasta with Sun-
Dried Tomatoes,
Olives, and
Broccoli*

THURSDAY
Banana-Date
Shake with Oats
Leftover Whole-
Grain Pasta with
Sun-Dried
Tomatoes,
Olives, and
Broccoli
Sweet Potato and
Peanut Stew*
FRIDAY
Breakfast Parfait
with Coconut and
Cacao
Leftover Sweet
Potato and
Peanut Stew
Chickpea Salad
with Vegetables
SATURDAY
2 Banana and Oat
Muffins
Lettuce Wraps
with Chipotle
Relish
VegaBurger
Patties with
Black Beans and
Edamame* and
Spicy Carrots
with Coriander*
SUNDAY
Millet Porridge
with Pumpkin
and Cinnamon
Leftover
VegaBurger
Patties with
Black Beans and
Edamame and
Leftover Spicy
Carrots with
Coriander
Leftover Sweet
Potato and
Peanut Stew
Shopping List
PRODUCE
Avocado, ripe (5)
Bananas, ripe (2)
Basil, fresh (1 bunch)
Broccoli (1 small head)

Cabbage, purple, shredded (1 head)
Cabbage, white, shredded (1 head)
Carrots, large (3)
Carrots, shredded, 1 (10-ounce) bag
Cilantro, fresh (2 bunches)
Garlic (1 head)
Ginger, fresh (½-inch piece)
Kale, chopped (1 bunch)
Lettuce, iceberg (1 head)
Lime (1)
Onion, red (1)
Onions, yellow (2)
Orange (1)
Radishes, fresh (1 bunch)
Red bell pepper, small (1)
Sweet potatoes, large (2)
Tangerines, large (3)
Almond milk, unsweetened, vanilla 1 (32-ounce) carton
Cashew milk yogurt, unsweetened, 2 (5.3-ounce) cups
Edamame, shelled, frozen, 1 (12-ounce) bag

PANTRY
Baking powder
Baking soda
Black pepper
Cayenne pepper
Chili powder
Cinnamon
Coriander, ground
Everything but the Bagel and Salt Mix
Ginger, ground
Maple syrup
Red pepper flakes
Yellow curry powder
OTHER
Almonds, sliced, 1 (8-ounce) bag
Applesauce, unsweetened, 1 (23-ounce) jar
Barley, pearled, uncooked, 1 (12-ounce) bag
Black beans, no added salt, 1 (15-ounce) can
Bread crumbs, no added salt, 1 (8-ounce) container
Cacao nibs 1 (8-ounce) bag
Coconut milk, unsweetened, 1 (32-ounce) carton
Corn, fresh or canned, no added salt, 1 (15.25-ounce) can

Cranberries, dried, 1 (8-ounce) box
Flavorful Vegetable Broth
Flaxseed, ground, 1 (8-ounce) bag
Millet, uncooked, 1 (16-ounce) bag
Muesli, store bought with no added sugar or Simple Homemade Muesli
Mustard, Dijon, 1 (8-ounce) jar
Oats, rolled, uncooked, 1 (18-ounce) box
Olives, black, pitted, low sodium, 1 (8-ounce) jar
Peanuts, roasted, no added salt, 1 (16-ounce) jar
Pecans, toasted and chopped, no added salt, 1 (8-ounce) bag
Pine nuts, 1 (4-ounce) bag
Poppy seeds, 1 (2.5-ounce) pouch
Pumpkin puree, unsweetened, 1 (15-ounce) can
Raisins golden, 1 (8-ounce) box
Rice vinegar, 1 (12-ounce) jar
Sun-dried tomatoes, 1 (3-ounce) jar
Walnuts, chopped and toasted, 1 (8-ounce) bag
Whole-wheat flour, 1 (5-pound) bag
Whole-wheat rigatoni, uncooked, 1 (16-ounce) box
Prep Ahead
This week, prep the following ahead of time:

Avocado Toast with Radishes and Dill. Slice the dill and radishes ahead of
time. Feel free to use extra dill in salads for flavor.
Rice Vinegar and Sesame Dressing. See here for the recipe. Prep this ahead
for the Tangerine and Purple Cabbage Salad. Try it also as a dipping sauce
for vegetables.
Banana and Oat Muffins. On the weekend, try doubling the recipe for these
breakfast muffins as they are convenient as a grab-and-go snack during the
week.
Simple Homemade Muesli and Flavorful Vegetable Broth. There should
be leftovers of each of these recipes from last week, so check to make sure
before purchasing additional ingredients.
Beyond 28 Days
Congratulations on sticking to the 28-day plan! This is a real accomplishment
and worth a special treat. Use this meal plan over and over, and try mixing up
a few items as suggested in the recipes to add variety to the meals.
Here are five tips to keep up the good habits and work toward short-term
goals:
1. Plan ahead for the day. Plan for long drives, long meetings, and
appointments by preparing easy-to-grab snacks or cold foods that will
keep in a lunch box. Cut vegetables and fruits and place them in
silicone or plastic bags. When dining out, preview the menu online
ahead of time, and choose items that will suit your plant-based diet.
Foods that are sautéed, poached, boiled, or steamed are all acceptable.
Do not hesitate to make a special request at the restaurant—ask for no
added salt or oil. If a meal comes with sauce or dressing, ask for it on
the side to control portion size.
2. Focus on positive results. Don’t focus only on weight loss! Be proud
of the other benefits like better sleep, easier breathing, and improving

health conditions like high blood pressure and elevated cholesterol
levels.
3. Exercise. Set two cardio days and two resistance training days per
week, and mark them on the calendar. Work to get 30 minutes of
exercise on these days.
4. Practice self-compassion. There will be tough days, and that’s okay.
Don’t focus on the negative; rather, spend some time doing something
enjoyable. It will distract the mind and get things back on track.
5. Manage cravings. If cravings occur often, try distractions. Call a
friend, watch a funny show, read a book, or exercise. However, keep in
mind that if there is hunger, it is okay to eat something extra. Be sure
to choose low-calorie and high-volume foods like puffed grains or
vegetables.

Chapter 3
Breakfast and Smoothies
Plantains with Black Beans and Avocado
Breakfast Parfait with Coconut and Cacao
Buckwheat Porridge with Cherries and Almonds
Steel-Cut Oats with Cranberries and Nuts
Sunflower Seed Toast with Cinnamon and Banana
Millet Porridge with Pumpkin and Cinnamon
Mango, Pineapple, and Spinach Smoothie
- Learn how to loose weight with smoothies,
click here to learn more...

Plantains with Black Beans and
Avocado
Prep time: 5 minutes / Cook time: 10 minutes / Serves 2
5-INGREDIENT ONE-POT 30 MINUTES OR LESS
Plantains are a breakfast staple in Latin America due to their
unique aroma and sweet taste. With the addition of coconut milk,
the flavors become richer, and with the addition of black beans, the
protein and fiber increase. This well-balanced meal might just
become a breakfast favorite.
2 tablespoons coconut milk
1 large ripe plantain, thinly sliced
1 (15-ounce) can black beans, drained and rinsed
½ avocado, peeled, pitted, and cubed
2 tablespoons chopped fresh cilantro
1. In a medium nonstick pan, bring the coconut milk to a boil; then
reduce the heat to low.
2. Add the plantain slices to the pan. Cover with a lid and cook on low for
3 minutes.
3. Flip the plantains, add the black beans, and cover with a lid. Cook for 4
minutes more.
4. Serve in bowls and top each serving with avocado and cilantro.
Cooking Tip: If green plantains were purchased, they will need to be ripened. To ripen, place them in a
medium-size paper bag with one ripe banana. Close the bag and leave for several days until the
plantains have a soft texture and yellow to black skin.
Flavor Boost: Top with hot sauce or sriracha.

Per serving: Calories: 393; Total fat: 9g; Sodium: 18mg; Carbohydrates: 71g; Fiber: 17g; Protein: 14g

Breakfast Parfait with Coconut and
Cacao
Prep time: 10 minutes / Serves 1
EXTRA LOW CALORIE 5-INGREDIENT ONE-POT 30
MINUTES OR LESS
This recipe is a modified version of a classic breakfast parfait. It
contains less sugar but sufficient amounts of carbohydrates and
fiber to begin the day with a healthy start. For an added benefit,
choose plant-based yogurt with live bacteria. Muesli can typically
be found in a local grocery store, or if preferred, it can be made at
home.
½ cup unsweetened plant-based yogurt
¼ cup Simple Homemade Muesli
1 tablespoon coconut flakes
1 teaspoon cacao nibs
1 teaspoon maple syrup
1. In a medium Mason jar, layer the yogurt, muesli, coconut flakes, and
cacao nibs.
2. Drizzle with maple syrup and serve.
Cooking Tip: Use a set of dry measuring cups and spoons to scoop ingredients quickly and easily.
Flavor Boost: Use toasted unsweetened coconut flakes.
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Prep time: 5 minutes / Chill time: 45 minutes / Serves 2
5-INGREDIENT ONE-POT
This delicious pudding is loaded with fiber, vitamins, minerals,
antioxidants, and flavonoids from the chia seeds and raspberries. It
is also incredibly easy to make but best when made ahead of time.
1¼ cups fresh raspberries, divided
1 tablespoon maple syrup
1¼ cups unsweetened vanilla almond milk
3 tablespoons chia seeds
1. In a medium mixing bowl, mash 1 cup of raspberries with a fork; then
add the maple syrup and mix well.
2. Add the almond milk and chia seeds to the bowl. Whisk together until
well mixed.
3. Pour even amounts of the mixture in two glasses, cover, and let sit in
the refrigerator for at least 45 minutes.
4. When ready to eat, top with the remaining ¼ cup of raspberries and
enjoy cold.
Cooking Tip: This pudding tastes best when kept in the refrigerator overnight, so try making it in the
evening to enjoy in the morning.
Swap It: Try changing up the flavor by using blackberries or any other wild berries. Use any plant-
based milk instead of almond milk.
Flavor Boost: Add several drops of vanilla extract to the almond milk before blending the mixture.

Buckwheat Porridge with Cherries and
Almonds
Buckwheat is a fruit seed rich in zinc, protein, and fiber. It is also a
source of a complete protein because it contains all the essential
amino acids that the body cannot produce. The dried cherries add
a bright tartness, and the maple syrup adds a just-sweetened
flavor.
½ cup buckwheat groats, rinsed
2 cups water
1 cup unsweetened vanilla almond milk
½ cup dried cherries, no added sugar
½ cup sliced almonds, toasted
1 tablespoon maple syrup
1. In a small pot, combine the buckwheat and water. Bring to a boil; then
reduce to a simmer. Cover and simmer for 15 minutes.
2. Turn off the heat. Keep covered and steam for another 5 minutes.
3. Pour the cooked buckwheat into two serving bowls, and divide the
almond milk evenly between the bowls.
4. Top with the cherries and almonds, and drizzle with the maple syrup.
Cooking Tip: To reduce cooking time, use buckwheat hot cereal (follow the cooking instructions on
the package).
Swap It: Use your favorite plant-based milk instead of almond milk.

ONE-POT 30 MINUTES OR LESS
This bowl is full of antioxidants and micronutrients that will
provide a wonderful boost of energy in the morning. Consider
adding a half cup of unsweetened plant-based yogurt for extra
protein.
1 large ripe banana, cut into 1-inch chunks (fresh or frozen)
7 ounces frozen unsweetened acai puree
½ cup blueberries (fresh or frozen)
½ cup orange juice
¼ cup sliced almonds
¼ cup Simple Homemade Muesli
4 large strawberries, thinly sliced
1. In a blender, combine the banana, acai puree, blueberries, and orange
juice until smooth.
2. Pour the mixture into 2 bowls and top with the almonds, muesli, and
strawberries.
Cooking Tip: If all the ingredients are frozen, first blend the bananas with the orange juice and acai
puree; then add the blueberries. Blend on a moderately low speed until smooth. (A lower speeds work
better with a thicker mixture.) If needed, add a little more juice, and stir occasionally if the mixture is
too thick to blend.
Swap It: Use fresh berries of your choice instead of strawberries.
Flavor Boost: Drizzle maple syrup on top of the muesli and almonds for extra sweetness.
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Having a bowl full of fruits and berries at breakfast will satisfy
cravings for sweet things while also providing essential vitamins
and minerals for the day. Pair this recipe up with dairy-free yogurt
to make a complete meal.
1 ripe mango, peeled, cored, and cubed
1 kiwi, cubed
⅓ cup quartered strawberries
½ cup finely chopped fresh mint leaves
¼ cup blueberries
¼ cup blackberries
¼ cup raspberries
⅓ cup halved seedless grapes
1 tablespoon freshly squeezed lemon juice
1 tablespoon freshly squeezed orange juice
1. In a large bowl, combine the mango, kiwi, strawberries, mint,
blueberries, blackberries, raspberries, and grapes.
2. Drizzle the lemon juice over the fruit and gently mix; then drizzle in
the orange juice.
3. Divide evenly between 2 bowls and serve.
Swap It: If the fruits and berries listed in the ingredients aren’t in season, buy frozen or swap them out
for choices that are in season. Try peaches, honeydew, or watermelon.
Flavor Boost: Try incorporating tropical fruit such as papaya or passion fruit for extra flavor. Also
consider adding unsweetened toasted coconut flakes.

Prep time: 10 minutes / Cook time: 20 minutes / Makes 12
30 MINUTES OR LESS
This recipe makes 12 dense muffins that can be eaten for breakfast,
as a grab-and-go treat, or as a midday snack. They have just
enough sweetness from the naturally occurring sugars in the maple
syrup and raisins. For an added twist of flavor, add a teaspoon of
nut butter.
1 ripe banana, mashed
½ cup unsweetened applesauce
¾ cup coconut milk
1 teaspoon baking soda
1 tablespoon lemon juice
½ cup quick-cook rolled oats, uncooked
½ cup whole-wheat flour
2 tablespoons ground flaxseed
1 teaspoon ground cinnamon
1 teaspoon baking powder
⅓ cup chopped pecans, toasted
⅓ cup raisins, no sugar added
1. Preheat the oven to 425°F and line 12 muffin cups with paper liners.
2. In a medium bowl, mix the banana, applesauce, and coconut milk.
3. In a small bowl, combine the baking soda and lemon juice. Add to the
banana mixture.

4. In a large bowl, mix the quick oats, whole-wheat flour, flaxseed,
cinnamon, and baking powder.
5. In the large bowl, combine the wet and dry ingredients; then add the
pecans and raisins and mix thoroughly.
6. Fill the muffin cups three-quarters full with batter.
7. Bake for 20 minutes or until a toothpick inserted in the center of a
muffin comes out clean. Store the muffins in an airtight container or a
zip-top bag in the refrigerator for up to 5 days.
Swap It: Use toasted walnuts instead of pecans.
Flavor Boost: Add 1 teaspoon of ground nutmeg to the dry ingredients for an extra kick.
Per serving (1 muffin): Calories: 222; Total fat: 12g; Sodium: 217mg; Carbohydrates: 28g; Fiber: 4g;
Protein: 4g

Steel-Cut Oats with Cranberries and
Nuts
Great mornings start with steel-cut oats. The key to this recipe is to
add the dried fruit while the porridge is cooking so the fruit
becomes soft and juicy. To help with satiety and digestion, drink
one or more cups of water after eating this dish. The water will
increase the feeling of fullness because oats have soluble fiber and
when in the stomach, they create a gel-like substance that
contributes to satiety.
1 cup water
¼ cup steel-cut oats, uncooked
¼ cup dried cranberries
1 tablespoon chopped walnuts, toasted
1 tablespoon creamy almond butter
1 teaspoon maple syrup (optional)
1. In a small saucepan, bring the water to a boil.
2. Add the oats and cranberries. Reduce the heat to low and simmer,
uncovered, for 20 to 30 minutes, stirring regularly.
3. When the oats have thickened and absorbed the water, remove from
the heat and mix in the walnuts. Let the mixture rest for 1 minute.
4. Top with the almond butter and maple syrup (if using). Enjoy warm.
Cooking Tip: To save time, use quick-cook steel-cut oats that can be ready in less than 10 minutes. To
toast walnuts, preheat the oven to 350°F and bake the walnuts on a baking sheet for 7 to 10 minutes, or

until golden and fragrant. Toast extra walnuts and store them in an airtight container to use later.
Swap It: Use raisins, dried blueberries, or dried cherries instead of dried cranberries. Also, add ground
flaxseed for extra flavor. Swap walnuts with almonds or peanuts.

A plant-based cookbook would not be complete without avocado
toast. This quick and easy breakfast recipe is helpful when time is
short. Also, avocado toast is very filling. Choose low-sodium
multigrain or whole-grain bread.
1 slice low-sodium whole-grain bread
1 small avocado, peeled and pitted
2 tablespoons finely chopped radishes
1 tablespoon chopped fresh dill
1 teaspoon Dijon mustard
1 teaspoon Everything but the Bagel and Salt Mix
1. Toast the bread in a toaster or in the oven.
2. In a small bowl, mash the avocado and add the radishes and dill.
3. Spread the Dijon mustard over the toast; then top with the avocado
mixture.
4. Sprinkle with the Everything but the Bagel and Salt Mix and serve.
Swap It: Instead of Dijon mustard, use 1 teaspoon of horseradish. If Everything but the Bagel and Salt
Mix isn’t available, use dried minced garlic or onion.
Flavor Boost: Add hot sauce or red pepper flakes for a spicy kick.
Per serving: Calories: 395; Total fat: 30g; Sodium: 172mg; Carbohydrates: 29g; Fiber: 16g; Protein:
8g

Sunflower Seed Toast with Cinnamon
and Banana
This is a great breakfast for sunflower seed lovers. Sunflower
butter can be found in any grocery store; just be sure to choose one
with only sunflower seeds listed as the ingredient and nothing else
—even better, use an organic sunflower butter. Be sure to drain
any oil off the top before using. Enjoy this toast with a cup of water
or plant-based milk.
1 slice whole-grain bread
1 tablespoon sunflower butter
1 teaspoon sunflower seeds, toasted
1 small banana, sliced into rounds
¼ teaspoon ground cinnamon
¼ teaspoon maple syrup
1. Toast the bread in a toaster or in the oven.
2. Spread the butter on the toast and sprinkle the sunflower seeds on top.
3. Add the banana slices, sprinkle with the cinnamon, and drizzle with the
maple syrup.
Cooking Tip: To toast the sunflower seeds, preheat the oven to 350°F. On a baking sheet, arrange the
sunflower seeds in a single layer and bake for 7 to 10 minutes, or until golden. While cooking, be sure
to stir the seeds by shaking the pan occasionally so the seeds brown evenly.
Swap It: Swap sunflower seeds with toasted almonds, and swap sunflower butter with almond butter.
Also, replace the banana with ¼ cup of berries.

Millet Porridge with Pumpkin and
Cinnamon
Millet is very popular in Europe and Asia. Millet can be enjoyed
many ways, but try it here with pumpkin and golden raisins. It’s a
mistake to only use pumpkin during the holidays because it offers
many health benefits. It is high in antioxidants, potassium, vitamins
A and C, and phytonutrients like lutein and zeaxanthin. It is also a
great source of fiber. This porridge can be reheated the next day by
adding 1 or 2 tablespoons of almond milk before placing it in the
microwave.
1¼ cups unsweetened plain or vanilla almond milk
½ cup millet
½ cup golden raisins (sultanas), no sugar added
½ cup pumpkin puree
Pinch ground cinnamon
Pinch ground nutmeg (optional)
1. In a small pot, bring the almond milk to a boil.
2. Add the millet and raisins. Return to a boil; then reduce the heat to a
simmer. Cover and cook for 20 minutes until the millet is tender.
3. Add the pumpkin puree and cook for 3 to 5 minutes more, just enough
time to heat the porridge through.
4. Serve in small bowls and top with the cinnamon and nutmeg (if using).

Cooking Tip: This recipe is so much better with freshly grated pumpkin, if available. To make the
porridge thinner, just add more almond milk.
Swap It: Instead of golden raisins, use dark raisins or chopped dates.
Flavor Boost: Add toasted walnuts to give the porridge more flavor.

Mango, Pineapple, and Spinach
Smoothie
A smoothie full of fruits and vegetables is a great way to nourish
the body with antioxidants, phytonutrients, and fiber. To save time,
buy frozen or pre-cut pineapple and mango chunks.
1¼ cups unsweetened vanilla coconut milk (or other unsweetened milk substitute)
1 small avocado, peeled and pitted
1 cup fresh spinach
⅓ cup pineapple chunks
⅓ cup mango chunks
¼ cup almond flour
1 teaspoon maple syrup
3 ice cubes
1. Place the milk, avocado, spinach, pineapple, mango, flour, maple
syrup, and ice cubes in a blender and blend on high until smooth or
until the desired consistency is reached.
2. Pour the smoothie into a glass and enjoy.
Cooking Tip: If a thinner consistency is desired, add 3 more ice cubes.
Swap It: If fresh pineapple and mango are not available, use canned or frozen, but be sure there is no
added sugar.
Flavor Boost: Add ½ teaspoon of coconut or vanilla extract.
17g

This shake is a great way to add fruit to a diet. With the date, there
is no need for added sugar or sweetener because dates are
naturally very sweet. Also, with the combination of date, almond
butter, and oats, this shake is packed full of fiber.
1 Medjool date
10 ounces unsweetened vanilla almond milk
1 small banana (fresh or frozen)
2 tablespoons almond butter
¼ cup rolled oats, uncooked
3 ice cubes
Pinch ground cinnamon (optional)
1. Soak the date in hot water for 5 minutes to soften it.
2. Remove the date from the hot water, place it in a blender, and add the
milk, banana, almond butter, oats, ice cubes, and cinnamon (if using).
Blend until smooth.
3. Enjoy immediately.
Swap It: Instead of almond milk, try unsweetened coconut milk or plant-based kefir. For coffee lovers,
replace water ice cubes with coffee ice cubes. Just pour coffee into the ice cube tray instead of water
and freeze. Alternatively, add instant coffee powder or espresso powder to the blender for a caffeine
kick.
19g

This creamy, refreshing smoothie is great to start the day. It is easy
to make because frozen ingredients can be used. For extra protein,
consider adding almond flour.
1 medium banana (fresh or frozen)
1 cup pineapple chunks (fresh or frozen)
¼ cup unsweetened coconut milk
¼ cup unsweetened cashew milk yogurt
3 ice cubes
2 tablespoons toasted coconut flakes (optional)
1. Place the banana, pineapple, coconut milk, cashew milk yogurt, and ice
cubes in a blender and blend until smooth.
2. Pour into a glass and sprinkle with the coconut flakes (if using). Enjoy
immediately.
Swap It: Use any unsweetened plant-based yogurt. Instead of pineapple, use mango or a combination
of mango and pineapple.
Flavor Boost: Add a few drops of coconut or vanilla extract.

VEGETABLE BARLEY SOUP WITH MUSHROOMS AND TOMATOES

Chapter 4
Soups, Salads, and Handhelds
Vegetable Barley Soup with Mushrooms and Tomatoes
Green Pea Soup with Carrots and Potatoes
Red Beet Salad
Refreshing Salad with Turnips, Apples, and Carrots
Quinoa Tabouli
Sandwich with Hummus and Vegetables

This soup is a flavor bomb with a hint of sweetness and spice and a
pungent aroma from the ginger and garlic. It can be a lovely meal
for lunch or dinner.
2 cups Flavorful Vegetable Broth
1 cup canned coconut milk
3 cups coconut milk, unsweetened
7 ounces extra-firm tofu, drained and cubed
1 sweet onion, thinly sliced
1 red bell pepper, seeded and thinly sliced
1 large carrot, thinly sliced
½ cup sliced mushrooms
4 ¼-inch-thick slices ginger
4 large garlic cloves, minced
1 tablespoon lemongrass paste
2 tablespoons red curry paste
1 bunch cilantro, chopped
½ red jalapeño pepper, seeded, ribs removed, and sliced (optional)
3 tablespoons freshly squeezed lime juice
½ cup chopped scallions, for garnish (optional)
1. Combine the vegetable broth and coconut milks in a large pot. Bring to
a low boil over medium heat.

2. Reduce the heat to low and add the tofu, onions, bell peppers, carrots,
mushrooms, ginger, garlic, lemongrass paste, and red curry paste.
3. Cover the pot with a lid and cook on low for 10 to 15 minutes.
4. Turn off the burner, and add the cilantro, jalapeño peppers (if using),
and lime juice. Stir and serve hot with the scallions (if using).
Cooking Tip: Transfer leftovers to an airtight container and store in the refrigerator for up to 5 days.

This creamy potato soup is low in calories but high in nutrients.
The leeks are packed full of magnesium and vitamins A and C, and
the potatoes contribute potassium and vitamin B6.
4 medium Yukon Gold potatoes, peeled and chopped into ½-inch pieces
3 garlic cloves, minced
2 leeks, white and light green parts only, chopped into bite-size pieces
3 fresh thyme sprigs
¼ teaspoon freshly ground black pepper (optional)
Pinch finely chopped fresh dill (optional)
1. Bring the vegetable broth to a boil in a medium pot over medium heat.
2. Reduce the heat to medium-low, add the potatoes and garlic, and cook
for 15 to 20 minutes or until the potatoes are fork tender.
3. Remove the pot from the heat and carefully mash the potatoes with a
potato masher or blend with a blender until they reach a thin, smooth
consistency.
4. Return to the heat and bring to a boil. Add the leeks and thyme sprigs.
Cover with a lid and turn off the burner. Let the soup steam for 5
minutes. Remove the thyme sprigs before serving.
5. Serve hot, topped with black pepper and dill (if using).
Swap It: Use fresh parsley or cilantro instead of dill.
Flavor Boost: Add a few drops of hot sauce for an extra kick.

EXTRA LOW CALORIE ONE-POT
This is a modified version of the traditional and famous eastern
European soup. With the addition of a variety of vegetables, the
flavor is better balanced and compensates for the absence of salt.
An additional benefit of this soup is its color. The beets make it a
bright and cheery red.
3 small red beets, peeled and thinly sliced
1 large carrot, sliced
1 large sweet onion, thinly sliced
½ small head cabbage, thinly shredded
1 red bell pepper, seeded and thinly sliced
½ cup sliced mushrooms
4 garlic cloves, minced
1 cup diced tomatoes
1 cup kidney beans
1 cup chopped fresh parsley
2 tablespoons freshly squeezed lemon juice (optional)
1. Pour the vegetable broth into a large pot and bring to a low boil over
medium heat.
2. Reduce the heat to low, add the beets and carrots, and cook on
medium-low heat for 15 to 20 minutes.
3. Add the onions, cabbage, bell peppers, mushrooms, and garlic. Cover
with a lid and cook on low for 5 minutes more.

4. Add the tomatoes, kidney beans, and parsley. Turn off the heat, cover
with a lid, and let sit for 10 minutes.
5. Serve warm, topped with the lemon juice (if using).
Flavor Boost: Add 1 tablespoon of plant-based yogurt, chopped scallions, or chives at the time of
serving for extra flavor.

Vegetable Barley Soup with
Mushrooms and Tomatoes
EXTRA LOW CALORIE ONE-POT
This soup is hearty, flavorful, and filling. The tangy tomato flavor
and aroma paired with basil and parsley create a pleasant scent.
Consider using cremini or shiitake mushrooms for even more
flavor.
½ cup pearl barley, uncooked
2 cups sliced mushrooms
1 (15-ounce) can diced tomatoes
½ cup chopped fresh basil
½ cup chopped fresh parsley
2 bay leaves (optional)
Pinch freshly ground black pepper (optional)
¼ cup chopped scallions or chives, for garnish
1. In a medium saucepan, combine the vegetable broth with the pearl
barley; then bring to a boil over medium-high heat and cook for 20
minutes.
2. Add the mushrooms and cook for 10 minutes more.
3. Add the tomatoes, basil, parsley, bay leaves (if using), and pepper (if
using) and cook for 3 to 5 minutes more.
4. Serve warm, topped with the scallions or chives.
Swap It: Use farro or bulgur instead of barley. Use pre-cooked grains to reduce cooking time by half.

Green Pea Soup with Carrots and
Potatoes
EXTRA LOW CALORIE ONE-POT 30 MINUTES OR LESS
This easy and quick all-weather soup is perfect for any occasion
and can be made with fresh or frozen green peas. It is a delicious
high-fiber and low-calorie meal.
1 large potato, peeled and chopped into bite-size pieces
2 medium carrots, chopped into ½-inch pieces
½ cup chopped celery
2 garlic cloves, minced, or 1 teaspoon dried minced garlic
1 cup frozen peas
1 teaspoon dried minced onion
1 teaspoon dried thyme
¼ teaspoon smoked paprika
2 bay leaves
½ cup chopped scallions (optional)
½ cup chopped chives (optional)
Pinch freshly ground black pepper (optional)
1. Pour the vegetable broth into a medium saucepan, cover with a lid, and
bring to a low boil.
2. Add the potatoes, carrots, celery, and garlic and cook for 15 minutes
on medium heat.

3. Add the peas, onion, thyme, paprika, and bay leaves. Continue to cook
for 5 minutes more. Remove the bay leaves before serving.
4. Serve topped with the fresh scallions or chives and freshly ground
pepper (if using).
Swap It: As an option, add chopped cauliflower and chopped red bell pepper. Or, if preferred, swap
out the vegetables listed for cauliflower and red bell pepper.
Flavor Boost: Add 1 tablespoon of canned coconut milk per serving to add flavor and creaminess. Top
with hot sauce or red pepper flakes. For more spices, try adding 1 teaspoon of dried rosemary or dried
oregano.

EXTRA LOW CALORIE 30 MINUTES OR LESS
This salad offers plenty of prebiotics to support a healthy gut
microbiome. The combination of cilantro, scallions, and tangerine
creates a uniquely sweet, tangy, and refreshing flavor.
⅓ small head purple cabbage, thinly sliced
¼ small head white cabbage, thinly sliced
1 large carrot, shredded
3 fresh tangerines, segmented
½ bunch cilantro, chopped
½ cup diced scallions
¼ cup sliced almonds, toasted
2 tablespoons Everything but the Bagel and Salt Mix
¼ cup Rice Vinegar and Sesame Dressing
1. In a large mixing bowl, toss together the purple cabbage, white
cabbage, carrot, tangerines, cilantro, scallions, almonds, Everything
but the Bagel and Salt Mix, and dressing.
2. Serve one portion immediately and store the other in an airtight
container in the refrigerator for up to 3 days.
Swap It: Use fresh chives instead of scallions.

Red Beet Salad
EXTRA LOW CALORIE 5-INGREDIENT 30 MINUTES OR LESS
Beets are low in calories but high in fiber, antioxidants, and
phytonutrients. They also contain sufficient amounts of vitamins B6
and C, potassium, and magnesium.
4 medium red beets
¼ cup water
2 celery stalks, finely chopped
¼ cup finely chopped pecans
1 tablespoon balsamic vinegar
1. Place the beets in a microwave-safe dish with a lid. Pierce the skin of
the beets in several places to prevent them from exploding. Add the
water, cover the dish, and microwave on full power for 7 minutes.
2. Turn the beets; then microwave for 7 minutes more, until soft.
3. Allow the beets to cool on ice or under cold water for at least 5
minutes before peeling them.
4. Peel the beets; then shred them using the large hole size of a box
grater, into a large bowl.
5. Add the celery, pecans, and balsamic vinegar and toss.
6. Enjoy chilled.
Flavor Boost: Add chopped chives and dill for extra flavor.
Swap It: Use walnuts instead of pecans.

Refreshing Salad with Turnips,
Apples, and Carrots
EXTRA LOW CALORIE 5-INGREDIENT 30 MINUTES OR LESS
This fresh and delicious salad is great for any meal of the day. It is
full of fiber, antioxidants, and phytonutrients. Fiber will help with
weight loss because it creates a full feeling for longer. Apples and
raisins add delicious, sweet flavor. Apple juice with lemon serves
as a low-calorie dressing.
¼ cup raisins, no added sugar
1 medium apple
Splash freshly squeezed lemon juice
1 medium carrot
1 small turnip
Pinch ground cinnamon (optional)
1. Soak the raisins in a small cup of hot water for 5 to 10 minutes until
they become soft. Then let them cool.
2. Using the large hole size of a box grater, shred the apple into a small
mixing bowl. Do not drain the juice from the apple.
3. Add a splash of lemon juice to the shredded apple to prevent browning.
4. Shred the carrot and turnip into the small mixing bowl, in the same
way as the apple.
5. Add the softened, cooled raisins and cinnamon (if using).
6. Mix well and enjoy.

Cooking Tip: Sometimes turnips only come in large sizes. If this is the case, use only half the turnip
and store the rest in a plastic bag or airtight container for use in this same salad on another day.
Swap It: Instead of raisins, try dried cranberries.

This recipe includes healthy fats and lots of fiber. Chickpeas are a
great source of protein for those looking to incorporate more
plant-based proteins into their diet. There’s no need for a dressing
because the avocado provides extra creaminess.
1 cup canned chickpeas
1 small avocado, peeled, pitted, and sliced
1 medium tomato, diced
1 Persian cucumber, diced
¼ cup thinly sliced red onion
1 tablespoon freshly squeezed lemon juice (optional)
1 tablespoon chopped cilantro
Pinch freshly ground black pepper
Pinch garlic powder
1. Drain the chickpeas. Place them in a medium mixing bowl.
2. Add the avocado, tomato, cucumber, and onion to the bowl. Drizzle
with the lemon juice (if using).
3. Add the cilantro, pepper, and garlic powder.
4. Mix well and enjoy.
Cooking Tip: It’s better to start with fresh chickpeas than canned, if possible. Soak the chickpeas
overnight and cook them for 45 to 60 minutes in a saucepan until soft. They can be stored in the
refrigerator in an airtight container for 3 to 5 days.
Swap It: Instead of cilantro, try parsley or dill. Also try adding radishes and bell peppers.

Flavor Boost: Try adding Everything but the Bagel and Salt Mix.
20g

Quinoa Tabouli
Prep time: 10 minutes / Chill time: 10 minutes / Cook time: 25 minutes /
Serves 3
EXTRA LOW CALORIE
Quinoa is a gluten-free seed that is high in fiber and protein. It
also contains iron, magnesium, potassium, and vitamin E. Quinoa
comes in different colors, so choose whatever is preferred. Rinsing
quinoa removes saponin, a natural coating that can make quinoa
taste a bit bitter. We suggest buying pre-rinsed quinoa. A sweet
variety of tomatoes and Italian parsley are best for this salad.
½ cup quinoa, uncooked
1¼ cups water
2 Persian cucumbers, diced
2 medium tomatoes, diced
½ medium red onion, diced
½ cup chopped fresh parsley
½ cup chopped fresh mint
2 ounces freshly squeezed lemon juice
1. In a strainer, rinse the quinoa under running cold water; then shake off
the excess water. In a medium pot, combine the quinoa and water.
Bring to a boil. Cover with a lid and reduce to a simmer. Continue
cooking until the water is absorbed, 15 to 20 minutes. When done, the
quinoa will be soft and translucent, and the germ ring will be visible
along the outside edge of the grain.
2. Transfer the cooked quinoa to a bowl and chill in the refrigerator for
10 minutes.

3. Add the cucumbers, tomatoes, onions, parsley, mint, and lemon juice
to the quinoa and toss.
Cooking Tip: Use pre-rinsed quinoa and pre-diced onions to save time.
Flavor Boost: Add pine nuts or toasted walnuts.

30 MINUTES OR LESS
This low-calorie recipe is easy to make and bursting with flavor
from the mango salsa and fresh herbs. Persian cucumber adds the
extra crunch and fresh aroma.
3 sheets rice paper
¼ cup Mango Salsa
1 small carrot, shredded
1 baby bok choy, washed and leaves separated
1 Persian cucumber, thinly sliced
6 fresh mint leaves
6 large fresh basil leaves
¼ cup Creamy Chimichurri Sauce
1. Add 1 inch of water to a large, flat-bottomed dish. Dip 1 sheet of rice
paper at a time into the water and let it soak for 10 seconds. Place the
moistened rice paper on a cutting board.
2. Spoon a third of the Mango Salsa, and a third each of the carrot, bok
choy, and cucumber on one edge of the rice paper. Add 2 leaves each
of mint and basil on top.
3. Fold the rice paper over the ingredients into a roll, like a burrito.
4. Repeat from step 1 with the remaining rice paper sheets and filling
ingredients. Serve with the Creamy Chimichurri Sauce.
Cooking Tip: Do not oversoak the rice paper. It should still feel firm when it’s removed from the
water.

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EXTRA LOW CALORIE 30 MINUTES OR LESS
Seaweed contains iodine and the amino acid tyrosine, both of
which are essential for proper function of the thyroid gland.
Seaweed is also low in calories and contributes a strong,
distinctive flavor and aroma to any dish.
⅓ cup Flavorful Brown Rice Pilaf
1 small ripe avocado, peeled, pitted, and mashed
3 sheets toasted sushi nori (seaweed)
1 Persian cucumber, thinly sliced into 4-inch-long strips
½ medium red bell pepper, seeded and thinly sliced into 4-inch-long strips
6 asparagus tops, cut 4 inches from the top
1 bunch chives, sliced into 4-inch-long pieces
1 teaspoon Everything but the Bagel and Salt Mix (optional)
1. In a medium bowl, combine the rice with the mashed avocado.
2. Cut 1 sheet of toasted sushi nori in half.
3. Add a thin layer of rice and avocado mixture on the left third of the
nori.
4. Add a few strips each of cucumbers and bell peppers, 2 asparagus tops,
and a few chives vertically across the middle of the rice.
5. Sprinkle the Everything but the Bagel and Salt Mix on top; then fold
the bottom left corner of the nori over and keep rolling until a cone is
formed.

6. Repeat from step 2 with the remaining nori sheets and filling
ingredients.
Cooking Tip: Dip the bottom right corner of the nori sheet into water to seal the cone tight.
Flavor Boost: Add a little wasabi to spice it up.
Per serving: Calories: 71; Total fat: g; Sodium: 5mg; Carbohydrates: 19g; Fiber: 1g; Protein: 2g

Sandwich with Hummus and
Vegetables
Hummus is a great plant-based alternative to mayonnaise or any
other conventional spread. It also contains sufficient amounts of
protein, folate, and iron.
2 tablespoons hummus
2 slices low-sodium whole-grain bread
3 tomato slices
5 thin cucumber slices
2 red onion rings
½ small avocado, peeled, pitted, and sliced
¼ cup arugula
Pinch freshly ground black pepper
Pinch Everything but the Bagel and Salt Mix (optional)
1. Spread the hummus evenly over the bread slices. If preferred, toast the
bread first.
2. Layer the tomatoes, cucumber, onion, and sliced avocado on the bread.
3. Top with the arugula, pepper, and Everything but the Bagel and Salt
Mix (if using).
4. Close the sandwich, serve, and enjoy.
Cooking Tip: To save time, pre-slice the tomatoes, cucumbers, and onions and store them in an airtight
container in the refrigerator until ready to use.

Swap It: There are so many swapping variations for vegetables. Try radishes, bell peppers, or shredded
carrots. Instead of arugula, try alfalfa sprouts or spinach.
Flavor Boost: Add hot sauce or a spicy mustard.
10g

MINUTES OR LESS
This recipe is a snap to assemble and is made with ingredients that
can be found in any grocery store. It’s also full of fiber and protein
from the beans. Use butter leaf lettuce or iceberg lettuce for the
wraps.
2 iceberg lettuce leaves
2 tablespoons fresh or canned corn
2 tablespoons black beans
½ small avocado, peeled, pitted, and sliced
2 tablespoons Chipotle Relish
Red pepper flakes (optional)
1. On each lettuce leaf, put half of each of the corn, beans, avocado, and
Chipotle Relish. If desired, add red pepper flakes to taste.
2. Serve and enjoy.
Cooking Tip: If the Chipotle Relish can’t be made ahead of time, feel free to top the wraps with diced
tomatoes and onions or a squeeze of fresh lemon juice.
Swap It: Use any type of low-sodium canned beans.
Flavor Boost: Add hot sauce.
Per serving (2 wraps): Calories: 165; Total fat: 11g; Sodium: 11mg; Carbohydrates: 16g; Fiber: 8g;
Protein: 4g

MINUTES OR LESS
These tacos are versatile, easy to make, and heart-healthy. There
are so many variations on this recipe to try—feel free to
experiment!
¼ cup cooked brown rice or Flavorful Brown Rice Pilaf
2 small corn tortillas
¼ cup black beans
¼ head purple cabbage, shredded
¼ cup Mango Salsa
1. Reheat the rice in the microwave or prepare as necessary, and warm
the tortillas in a pan on the stove.
2. Top each tortilla with equal amounts of brown rice, black beans,
shredded cabbage, and Mango Salsa.
3. Serve and enjoy.
Swap It: Use Chipotle Relish instead of Mango Salsa.
Flavor Boost: Add hot sauce.

WHOLE-GRAIN PASTA WITH SUN-DRIED TOMATOES, OLIVES,
AND BROCCOLI

Chapter 5
Main Meals
Zucchini with Red Beans and Tomatoes
Quinoa, Bean, and Olive Dip Wrap
Mason Jar Rice and Vegetables
Vegetable “Poke” Bowl
Plant-Based Charcuterie Board
Red Bell Pepper Stuffed with Edamame and Avocado
Cheesy Polenta with Kale, Butternut Squash, and Pepitas
Buddha Bowl with Root Vegetables
VegaBurger Patties with Black Beans and Edamame
Barley Bowl with Cranberries and Walnuts
Sweet Pineapple Brown Rice
Vegan Chili
Fully Loaded Sweet Potatoes
Whole-Grain Pasta with Sun-Dried Tomatoes, Olives, and Broccoli
Chickpea Masala
Sweet Potato and Peanut Stew
Cabbage and Mushroom Ragout
Plantain Boats

Zucchini with Red Beans and
Tomatoes
EXTRA LOW CALORIE ONE-POT 30 MINUTES OR LESS
Cooking zucchini without the skin makes them more tender, and
combining them with tomatoes makes this dish very delicious.
Cooked tomatoes are both tasty and a great source of lycopene.
This salt-free dish can be enhanced with any preferred herbs and
spices beyond the ones listed.
¼ cup Flavorful Vegetable Broth
2 zucchini, peeled, cut lengthwise, and sliced into half moons
1 large ripe tomato, cut into wedges
½ cup canned kidney beans, drained
2 tablespoons tomato paste
1 teaspoon dried minced garlic
1 teaspoon dried minced onion
½ teaspoon ground turmeric
1 bay leaf (optional)
½ cup chopped scallions (optional)
1 tablespoon chopped fresh dill (optional)
1. In a medium saucepan with a lid, put the vegetable broth and sliced
zucchini. Cover and cook for 10 minutes on medium heat until the
zucchini is soft, stirring once or twice to make sure all the slices are
cooked.

The Plant Based Weight Loss Solution A 28-Day Plan and Cookbook to Lose Weight the Healthy Way by Savelyeva RD CNSC, Marina Waite MS DTR, Viktoria

The Plant Based Weight Loss Solution A 28-Day Plan and Cookbook to Lose Weight the Healthy Way by Savelyeva RD CNSC, Marina Waite MS DTR, Viktoria

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The Plant Based Weight Loss Solution A 28-Day Plan and Cookbook to Lose Weight the Healthy Way by Savelyeva RD CNSC, Marina Waite MS DTR, Viktoria