recipes - whole foodie challenge
TRANSCRIPT
RECIPES
BREAKFAST
Creamy Peach Porridge P. 59
SNACK
Almond Cherry Muffins P. 46
LUNCH
Creamy Butternut Squash and Lentil Tacos P. 143
DINNER
Saag Plant-neer P.142
DESSERT
Roasted Berry Milkshake P. 196
DRINK
Green Apple Juice P. 217
MAKE AHEAD
Owen + Alchemy’s Unsweetened Almond Milk P. 57
Recipes are found in the One Part Plant Cookbook
MEAL PLAN Week 3
GROCERIES Week 3
PRODUCE
1 Creamy Peach Porridge
2 Almond Cherry Muffins
3 Squash and Lentil Tacos
RECIPE LEGEND:
4 Saag Plant-neer
5 Roasted Berry Milkshake
6 Green Apple Juice
7 O+A Almond Milk
PANTRY STAPLES
1 each Apple6 1/2 cup Cilantro/parsley6 1 each Lemon5,6
1 cup Blackberries5 1/2 each Cucumber5 1 each Lime3
1 cup Blueberries5 4 each Garlic Cloves4 1 each Onion (medium)4
1 each Butternut
Squash3
1 1/2 inch Ginger root4 1 cup Peaches1
2 each Celery stalks6 1/2 each Jalapeno pepper4 10 oz. Spinach (frozen)4
1/2 cup Cherries2 3 each Kale leaves6
1/2 tsp Almond Extract2 1 tbsp. Flax meal2
3/4 pound Almonds2,5,7 1/2 tsp. Garam masala4
1/2 cup Amaranth1 3/4 cup Brown Lentils3
1 tbsp Apple cider vinegar2 1/2 cup Maple Syrup1,2,5
1/2 cup Brown Rice Flour2 1 tbsp. Nutritional yeast4
2 cups Non-dairy ice-cream5 3 tsp. Tamari3
2 cups Chickpea flour2,4 1/2 tsp Turmeric4
2 each Coconut milk (canned)1,3,4 2 tsp. Vanilla extract2,7
4 tsp Cumin Powder3,4 1/4 cup Veggie broth4
Recipes are found from the One Part Plant Cookbook
Other Pantry Essentials: sea salt, pepper, baking powder and soda, cinnamon, coconut oil
NUTRITIONAL CONTENT Week 3
RECIPE CALORIES FA
T
PR
OTEIN
CA
RBS
SU
GA
R
FIB
RE
Creamy Peach Porridge 556 32.1 10.1 62.1 17 7.8
Almond Cherry Muffins 143 6.8 3 18.2 6.5 1.8
Creamy Butternut Squash and Lentil Tacos (for 2) 272 3.7 11.5 52.4 4.2 3.1
Saag Plant-neer 274 14.6 10.8 28.9 6.7 6.9
Roasted Berry Milkshake (used Coconut Bliss) 666 34.9 3.7 57.4 41.2 7.8
Green Apple Juice 190 1 4.3 42.1 24.2 7.3
Owen + Alchemy Unsweetened Almond Milk 246 21 9 9.3 1.7 5.2
Please note that all nutritional content is based on serving size in the recipe and does not contain any optional ingredients or side items
Recipes are found from the One Part Plant Cookbook
PREP DAY Week 3
This menu is organized so that you can eat one plant based meal a day. If you choose
to, you can make all the recipes at the beginning of the week for added convenience.
Based on the recipes, I have compiled some items you can make or prep in advance.
1. Start soaking the almonds and then make the Owen + Alchemy Unsweetened Almond Milk as you
will need this for the Almond Cherry Muffins and the Roasted Berry Milkshake
2. You might as well make the Almond Cherry Muffins next as they last in the fridge all week and are
great for snacks!
3. Wash and cut up some of the veggies: the butternut squash for the Butternut Squash and Lentil Ta-
cos, the cucucumber, celery and apple for the Green Apple Juice, and the ginger, garlic, onion and
pepper for the Saag Plant-neer (save these in Tupperware in the fridge for a couple of days if need-
ed).