Sample

Meal Plan

It feels good to eat well and healthy.
Breakfast - Loaded Bowl 
 
1- 1 1/2 cup cooked oatmeal (old fashioned/nonflavored/plain)
at least 3 different fruits of your choice
2 tbsp walnuts
tbsp sliced almond
1 tbsp ground flaxseed
1 tbsp chia seeds
 unsweetened almond/soy  milk (optional) 
1 ripe banana
Cook the oatmeal per product instruction. Adding almond milk is entirely up to you depending on how watery you want your oatmeal to be.  Top with the rest of the ingredients. You may also like to slice the banana and add it to the bowl.
 
 
 

Nutrition Facts: 

  *The darker the color of the fruits, the higher the anti-oxidants it contains. Anti-oxidants help remove free radicals. Free radicals are  produced in the body due to unhealthy foods, stress, chemicals, toxic substances, etc. They disrupt the body's cellular function that results in a  wide array of health problems. 

  * high in  protein - walnuts, almond, chia seeds

  * carbohydrate- fruits 

  * source of good fat - flaxseed, walnuts, chia seeds

  *  fiber - everything in here is rich w/ fiber  

If your protein and good fat ingredients are not available locally or too costly for your budget, don't panic. You see, our body can make protein and fats when needed. Our job is just to provide the essential amino acids (building blocks of  protein) and fatty acids (for fats). The good news is these amino acids and fatty acids are present in all plants! You can not be protein or fat deficient as long as you eat a wide variety of vegetables and fruits every day. 

Lunch- Veggie Kabob

yellow zuccini 

green zuccini

mushroom

onion

bell pepper (multi-colored preferred)

liquid smoke

1. Thread all the vegetables onto the skewers.

2. Brush with liquid smoke to give that barbecue smoky aroma when cooked. 

3. Sprinkle with salt and your favorite seasoning.

4. Bake in a preheated oven at 450 for about 15 minutes and enjoy!

Dinner- Tofu Adobo (Filipino style)

 

tofu (firm or extra firm) - extract water by wrapping w/ paper towel 

3/4 tsp black pepper seed (partly grounded)

1/4  c vinegar

1/2  c soy sauce (low sodium preferred)

2 pcs bay leaf

2 c water 

1 1/2 tbsp minced garlic 

1. Extract water from tofu by wrapping w/ dry paper towel. Cut into medium size cubes. Arrange the tofu cubes in a frying pan in one layer with adequate

spaces in between. (You need them to have ample spaces in between so can easily turn them to sides for browning later)

2. Mix  the black pepper, vinegar, soy sauce, bay leaf, and water.

3. Pour the mixture into the tofu making sure that the tofu is completely soaked in all sides.  

4. Bring to a boil. Once the liquid mixture is starting to dissipate, then turn down the heat to low. 

5. Continue cooking at low heat until that side touching the pan turns brown. Using a flat spoon spatula, carefully turn the tofu to sides until all the sides are browned. 

6. Remove the tofu from the pan. 

7. Throw in the minced garlic into the pan until brown. No need to use oil. 

8. Then, add the cooked tofu just long enough to absorb the garlicky aroma. 

9. Top this on rice or can be enjoyed by itself.

Snack - Dairy free ChocolateParfait 
(I adapted the recipe for frosting from Plant Strong book by Rip Esselstyn)
Frosting ingredients:

12 oz pack of firm tofu (remove the water)

1/2 c  dairy free semi-sweet chocolate chips 

1 tbsp vanilla 

agave/maple syrup 

Fruits: 

mango, strawberry, blueberry (although you can use any fresh fruits that you like and locally available)

1. Melt the chocolate chips in the microwave. The time you need to melt the chips will depend on the wattage of your microwave so I suggest trying for 30  seconds first then check and decide if you need more time. You may need to add a little bit of water before microwaving to prevent the melted chocolate from sticking to the container. 

2. Place the tofu and the melted chocolate into the food processor and blend. 

3. Add the vanilla and blend until the mixture becomes creamy.  

4. You can add the agave syrup if you want it to be sweeter. But if your fruits are naturally extra sweet, you may not need to do this step. 

5. Arrange your fruits in any transparent container with an alternating layer of the frosting. 

6. Cool in the refrigerator before serving. 

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