Nourishing Food Challenge Week 3

So week 2 was a success! Some of us cheated on Super Bowl Sunday, but everyone is back on tract for week 3!  I will add more pictures as I start cooking.

SUNDAY FEBRUARY 14TH

 Beans and Greens Soup

Beans and Greens Soup

Breakfast: Smoothie: 1 cup of "milk" (see recipe in week 1 blog), 1/2 frozen banana, 1/2 cup frozen blueberries, handful of spinach, 2 tbsp cashew butter

Lunch:  Left over Spaghetti Squash Veggie Mac and Cashew Cheese

Dinner: Beans and Greens Soup (Deliciously Vegan and Now Gluten Free page 56).  

Snack: Organic air popped popcorn with 2 tbsp coconut oil and salt

 

MONDAY FEBRUARY 15TH

Breakfast: Overnight Oats (see recipe from week one) with organic cherries and cashews

Lunch: Left over Beans and Greens Soup

Dinner: Tempeh Shepherd's Pie (DVANGF page 87).  Use 2 cups of cooked lentils in place of the tempeh, coconut aminos in place of soy sauce, veggie stock in place of red wine.  Use arrowroot (not the corn starch) for the gravy thickener. Omit the vegan cream cheese and use olive oil in place of margarine in the mashed potatoes.

Snack: Organic apple slices with cashew butter

 

TUESDAY FEBRUARY 16TH

 Stir Fry

Stir Fry

Breakfast: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen strawberries, handful of spinach, 2 tbsp almond butter

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, and raw almonds.  Dressed with Apple Cider Vinaigrette (DVANGF page 47).

Dinner: Tofu Stir Fry (DVANGF page 82), omit the chili garlic paste, tamari and mirin.  Use 2 tbsp freshly grated ginger, juice of 1/2 a lime, 1 small fresno or jalepeno finely chopped, 2 tbsp coconut aminos. Use organic edamame in place of tofu(DVANGF page 106).

Snack: Organic apple slice with almond butter

 

WEDNESDAY FEBRUARY 17TH

Breakfast:1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen cherries, handful of spinach, 2 tbsp cashew butter

Lunch: Left over Tempeh Shepherd's Pie

Dinner: Roasted Veggies (DVANGF page 103) with beets, sweet potatoes, acorn squash and broccoli (in place of brussel sprouts).

Snack: Organic pear slices with cashew butter

 

THURSDAY FEBRUARY 18TH

Breakfast: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen strawberries, handful of spinach, 2 tbsp almond butter, 2 tbsp raw cacao

Lunch: Left over Roasted Veggies 

Dinner: Avocado and Arugula "Pasta"(DVANGF page 75). You can used roasted spaghetti squash or zucchini noodles in place of the pasta.

Snack: Organic air popped popcorn with 2 tbsp coconut oil and salt

 

FRIDAY FEBRUARY 19TH

 Black Bean Burrito Bowls

Black Bean Burrito Bowls

Breakfast: Overnight Oats (see recipe from week one) with organic cherries and pecans

Lunch: Left over Avocado and Arugula "Pasta"

Dinner: Black Bean Burritos (DVANGF page 91), omit the hot sauce, add 1/4-1/2 tsp of red chili flakes.  Use brown rice in place of tortillas

Snack: Organic celery with almond butter

 

SATURDAY FEBRUARY 20TH

Breakfast: 1 cup of "milk", 1/2 frozen banana, 1/2 cup frozen strawberries, handful of spinach, 2 tbsp almond butter, 2 tbsp raw cacao

Lunch: Salad: organic lettuce, carrots, cucumber, organic red bell pepper, diced avocado, and raw almonds.  Dressed with Apple Cider Vinaigrette (DVANGF page 47).

Dinner: Any left overs you have

Snack: Organic apple slices with cashew butter

MEAL PREP SCHEDULE

Saturday

  • Grocery shopping
  • Soak beans for Beans and Greens Soup, and Black Bean Burrito Bowls and Veggie Burgers (if needed)
  • Soak nuts for Almond milk 
  • Make Stock (DVANGF page 50) for Beans and Greens Soup 

Sunday

  • Make Beans and Greens Soup
  • Make Shepherd's Pie
  • Make Almond milk
  • Cook black beans
  • Make Overnight Oats
  • Make Veggie Burgers (if needed)

Monday:

  • Make Salad and Vinaigrette for Tuesday
  • Heat up Shepherd's Pie

Tuesday:

  • Make Stir Fry

Wednesday

  • Soak nuts for Almond milk
  • Make Roasted Veggies

Thursday

  • Make Almond Milk
  • Make Avocado and Arugula "Pasta"
  • Make Overnight Oats

Friday

  • Make Black Bean Burrito Bowls