ISSUE NO.

THE
MONTHLY
MENU

APRIL 2022
 DISCLAIMER

The Monthly Menu

© Handeeman LLC 2022

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The ideas, concepts and opinions expressed in ‘The Monthly Menu’ and recipes are intended to be
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rendering medical advice of any kind, nor are the books or recipes intended to replace medical
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It is imperative that before beginning any diet or exercise program, including any aspect of ’The
Monthly Menu’ program, you receive full medical clearance from a licensed physician.

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damage caused or alleged to be caused directly or indirectly as a result of the use, application or
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 TABLE OF CONTENTS
INFORMATION
HOW TO USE THE MONTHLY MENU ��������������������������������������������������������������������������������������������������������������������������������������������������������������� 5
EXERCISE - LET’S GET MOVING ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 8
CALORIE DENSITY & IT’S IMPORTANCE �������������������������������������������������������������������������������������������������������������������������������������������������������� 9
BALANCE & CONSISTENCY ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 11
PORTION SIZE CHART ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������ 13
TREATS, SAUCES AND VEGGIES ����������������������������������������������������������������������������������������������������������������������������������������������������������������������� 64
PRESSURE COOKER COOKING CHARTS �������������������������������������������������������������������������������������������������������������������������������������������������� 70

WEEK 1 WEEK 2 WEEK 3 WEEK 4

MEAL PREP MEAL PREP MEAL PREP MEAL PREP
DAY 1 DAY 8 DAY 15 DAY 22
Mango Oatmeal Berry Smoothie Chocolate Banana Smoothie Raspberry Banana Smoothie
Chickpea Noodle Soup (meal prep) Potato Soup (meal prep) Sweet Potato Salad (meal prep) Black Bean Soup (meal prep)
Sushi Bowl Lentil Veggie Bolognese Lentil Veggie Bolognese Zesty Potato Fries

DAY 2 DAY 9 DAY 16 DAY 23

Green Smoothie Berry Oatmeal Strawberry Cream Oats Savory Oats
Thai Peanut Salad (meal prep) Spanish Rice & Beans (meal prep) Broccoli Cheddar Soup (meal prep) Italian Pasta Salad (meal prep)
Potato Fries & Avocado Salad Mashed Potatoes Tofu Spring Rolls (meal prep) Black Bean Soup (leftovers)

DAY 3 DAY 10 DAY 17 DAY 24

Mango Oatmeal Tofu Scramble (meal prep) Berry Banana Smoothie Hash Browns
Chickpea Noodle Soup (leftovers) Spanish Rice & Beans (leftovers) Sweet Potato Salad Burrito Bowl
Bean Chili (meal prep) Sushi Bowl Red Lentil Chili (meal prep) Zesty Potato Fries

DAY 4 DAY 11 DAY 18 DAY 25

Green Smoothie Berry Smoothie Strawberry Cream Oats Raspberry Banana Smoothie
Thai Peanut Salad (leftovers) Potato Soup (leftovers) Broccoli Cheddar Soup (leftovers) Black Bean Soup (leftovers)
Lentil Veggie Bolognese Loaded Potatoes (meal prep) Mashed Potatoes & Gravy Mashed Potatoes & Gravy

DAY 5 DAY 12 DAY 19 DAY 26

Berry Oatmeal Chocolate Strawberry Oats Chocolate Banana Smoothie Savory Oats
Chickpea Noodle Soup (leftovers) Potato Soup (leftovers) Red Lentil Chili (leftovers) Italian Pasta Salad (leftovers)
Bean & Chili Bowl (leftovers) Mashed Potatoes Tofu Spring Rolls Tofu Lettuce Wraps (meal prep)

DAY 6 DAY 13 DAY 20 DAY 27

Blender Pancakes Tofu Scramble (leftovers) Hash Browns Hash Browns
Potato Fries & Avocado Salad Burrito Bowl Potato Fries & Avocado Salad Burrito Bowl
Lentil Veggie Bolognese Loaded Baked Potatoes Mashed Potatoes & Gravy Zesty Potato Fries

DAY 7 DAY 14 DAY 21 DAY 28

Green Smoothie Chocolate Strawberry Oats Waffles with Berries Blender Pancakes
Bean & Chili Bowl (leftovers) Spanish Rice & Beans (leftovers) Red Lentil Chili (leftovers) Italian Pasta Salad (leftovers)
Sushi Bowl Cheesy Hash Brown Bake Burrito Bowl Tofu Lettuce Wraps (leftovers)

All the text and boxes on this page are interactive. You can click on any of them to take you to that specific
page. Use the Back To Table Of Contents text on any page to bring you back here.
 THE MONTHLY MENU
Welcome to The Monthly Menu!

These meal plans are from my private membership

community. There is a guided video series that
walks you through 2 weeks of a meal plan, there are
monthly challenges, giveaways, yoga classes and a
monthly livestream cook a long and Q&A where I chat
with everyone. You can access everything through an
app too. If you need more support and want to do this
with others, consider joining below:
[Link]

One of the biggest things I have found helping people

lose weight over the years is that they just dont know
how to meal prep or structure their week. These meal
plans are made to be cost effective, simple and low
waste so that everything gets used. It should only take
about an hour to meal prep each week. The meals are
filling, easy to make and I bet you will find them as
delicious as I do.

I hope these meal plans help you to learn to prep easy

meals, do exercise you enjoy and learn to truly care
for yourself. Be patient and realize that everyday is a
practice in becoming the best version of yourself. Just
as you didn’t learn to walk in a day you won’t learn to
take care of yourself in a day if it’s not something you
have been doing. You most likely won’t enjoy meal
prepping the first time, it’ll be hard and frustrating.
It’s not as comfortable to exercise as it is to sit on the
couch and watch Netflix. But with practice and the
intention of prioritizing our health these things not
only become easier but joyful.

When I say I love eating healthy. It’s because I do! Did I the first few months of my weight loss journey?
No. It was easier to go through the drive through than go to the grocery store, buy food, learn prepare
it and then clean up the mess in the kitchen. The practice is worth it. Don’t beat yourself up, just like
you wouldn’t yell at a small child learning to walk. Encourage yourself, be gentle with yourself, you are
doing it. It may not be perfect, so what? It doesn’t have to be. The effort is what matters and overtime
just like learning to walk, you won’t even have to think about it. It’ll be your natural state.

Much Love - Hannah

 THE MONTHLY MENU HOW TO

HOW TO USE THE

MONTHLY MENU
INFORMATION TO GET STARTED

The Monthly Menu meal plans are a guide to whole starches to your meals (potatoes, oats,
creating your own sustainable plant-based rice, etc) or more veggies and fruits as snacks.
lifestyle. The main goal when crafting a
weight loss plan is finding what works for You will see that the meal plans do not have
you so that it’s enjoyable and a plan that you extravagant snack or dessert options. I suggest
look forward to doing. snacking on raw fruits or veggies with a healthy
dip like hummus if you are truly hungry and
There are a few ways to use these meal plans. cannot make it to the next meal.
You can follow them exactly if you don’t really
know how to plan your days and weeks or if There are a few dessert options included but try
you’re not creative in the kitchen. You can pick to keep these to a few times per week. Fruit is a
and choose meals that look appealing to you wonderful option if you have a sweet tooth and
and switch around or eliminate ones you don’t I recommend never leaving the house empty
think you would enjoy. You can do one or two handed. Always have some fruit with you if you
weeks out of the month or do all 4 weeks and are going to be out and about for a while.
use it as a solid weight loss meal plan to get
you to your goals. Another great option if you are hungry
between meals is to have a leftover portion of
The biggest thing I want for you is to find the food. Sometimes you won’t finish all the food in
meals that you enjoy. It would be impossible a meal. Save that in a small container and have
for me to make a meal plan with 4 weeks full of it as a snack between meals. This is what I do a
meals that everyone loves. We are all different, lot because I don’t like snacking very much. I’ll
with different lives, tastes, preferences, and leave whatever I cooked for lunch on the stove
daily activity levels. The main meals are around and if I’m hungry before dinner I’ll have a bit
1,500 calories per day. Everyone is different, you more. It’s simple.
may need more food during weight loss if you
are tall, athletic, or just a generally very busy
person. Feel free to add in an extra serving of

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 THE MONTHLY MENU HOW TO

Allergens and Food Intolerances to the pan and I like the taste of a little sesame
The menu is pretty allergen-free but here is a oil in asian sauces.
recap.
A Note on Calorie Density
Soy 90% of the meals are comprised of foods
If you cannot have soy, you can replace soy milk under 750 calories per pound. That is all fruits,
with any plant milk, soy sauce with coconut veggies, whole starches, beans, tofu, pasta and
aminos or salt. Tofu can either be left out, avocado. There will be more information in the
replaced with potatoes (make potato scramble Calorie Density section below but you want the
instead of tofu scramble) or you can add majority of your food to fall into the less than
beans or lentils instead. Chickpeas are a great 750 calories per pound category. Our goal here
substitute. is to build a sustainable and enjoyable lifestyle
not a rigid one that is impossible to follow in
Nuts the real world.
Can be replaced with any seed or seed butter.
Low Fat
Wheat This meal plan is low fat but it is not no fat.
There is very little bread or flour in the meal There will be the inclusion of healthy plant fats
plan but pasta is used quite frequently because in some of the meals. You will see that fats are
despite it’s negative reputation it is a low calorie used as a condiment on top of meals for extra
dense food at only around 600 calories per flavor and satiation. If you want to, you can
pound when cooked. If you cannot have wheat, omit these but I encourage you to try including
use lentil, chickpea or rice pasta. I personally them for a month and see how you do.
don’t eat a lot of wheat pasta because I find the
lentil pastas to be much more filling. A lot of people want to go to the extreme
immediately when they start a new lifestyle
Oil-Free but you can lose a lot of weight eating small
This meal plan is oil-free with a few exceptions. amounts of fat. It may only be necessary to cut
Sometimes if you need to use a little spray them out for the last 10 pounds or so and even
oil on a pan or to cook something, that is not that can be done without the total exclusion of
a problem. We are not going for perfection fats. My recommendation is to go as far as you
here just do the best you can. The only other can with fats in your diet so that when you do
oil I sometimes use is sesame oil because it hit a plateau you have options of how to cut
adds a lot of flavor to sauces with only a small back a little more.
amount. Using any oil is always optional. I use
tiny amounts of oil to cook things because it’s
sometimes necessary to make things get stuck

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 THE MONTHLY MENU HOW TO

I found the most success in my diet with the

inclusion of healthy fats. I find a little goes a
long way in helping me feel fuller and more
satisfied with my meals. I have actually become
fitter and leaner with the inclusion of healthy
fats in my diet.

The meal plan is around 10-15% fat between the

3 meals which is within the recommendations
for optimal health by the leading plant-based
doctors. Small amounts of whole plant fats are
health promoting, so you don’t have to go to
extremes with cutting out all fats unless you
are at the very end of your weight loss journey
or find you can’t drop anymore weight. It can
definitely help at that point.

Resources
I get asked quite frequently to list all my
appliances, cookware and utensils. I’ve listed
them all on this page here and many items
from the meal plans are on this page as well:
[Link]

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 THE MONTHLY MENU EXERCISE

EXERCISE
LET’S GET MOVING
A LIT TLE PROGRESS EACH DAY
A D D S U P T O B I G R E S U LT S

Your mind needs exercise just as much as Exercise you don’t do, won’t benefit you. If
your body does. you are looking to lose weight and improve
your health all you really need is a good walk
Exercise is meant to be enjoyable. Read that everyday.
again. You are meant to enjoy exercise. As with
our stance on enjoying our food, you want With all that said, when it comes to exercise
to find daily movement you look forward to. find one you like. Even if you can only start with
Moving your body can do a lot more for you 5-10 minutes a day. That’s great. Everyday you
than just helping you burn calories or toning move your body you will feel better and want
your muscles. It can be therapy, especially to move more. Don’t force yourself to walk 10
when done in nature. miles a day or do anything intense right off
the bat. You will find that natural urge to move
You do not need to do intense workouts to increase as you regain your health and lose
lose weight or benefit from exercise. I suggest weight.
walking to everyone because all you need is a
pair of shoes. I lost pretty much all of my weight Exercise is a natural mood booster and
just by walking and to be honest, it’s the only helps much more with stress or anxiety than
exercise I truly enjoy besides yoga. any glass of red wine or donut so choose
movement, you won’t regret it.
Now I’m not saying there are not benefits to
other exercises. Weight training is great for This is all about building enjoyable and
your bones and it also helps you look great too. sustainable habits. Like I have said previously,
HIIT workouts can be great for your heart and you are not going to lose weight and keep it
cardiovascular system but the main thing we off doing something temporary. You need to
are going for here is enjoyable and consistent create a healthy lifestyle that you enjoy and
movement. look forward to doing everyday.

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 THE MONTHLY MENU CALORIE DENSITY

CALORIE DENSITY &

IT’S IMPORTANCE
THE KEY TO SUSTAINABLE WEIGHT LOSS
WITHOUT COUNTING CALORIES

My intention with The Monthly Menu is to get The 50/50 Plate

you putting the right food in your mouth. What You’ll notice in the meal plans that most of the
you eat is going to influence your success in lunches and dinners include a side of veggies. I
weight loss more than anything else. didn’t do this for all the sweet breakfast meals
although some of them are savory veggie
Through helping countless people lose weight meals with potatoes. I’ve found people get
over the last 8 years, I’ve found that the biggest great results by just using fruit. If you do want
factor in their success isn’t in cutting out all fat to eat a side of vegetables for breakfast, you
or eating bland foods. It has been by simply can add that in yourself. Some of the lunches
reducing the caloric density of the overall diet. and dinners are so packed with veggies that
What do I mean by this? it is also not included but again feel free to eat
more if you want to.
Consuming foods under 750 calories per
pound. This includes all vegetables, fruits (fresh Eating a side plate of veggies for lunch and
not dried), potatoes, rice, lentils, beans, pasta, dinner will increase your success exponentially.
tofu and avocado. Some people also advise This works so well because vegetables are
cutting out avocado and tofu because they around 100 calories per pound or less. By filling
are higher in fat but this is also not necessary up on veggies with our main meals we are
for great results. These additions can make essentially cutting the calorie density of our
your food much more enjoyable and increase meals in half. If we have a plate of pasta, 1 lb
satiation. worth, with sauce for 700 calories. If you add
in a pound of mixed veggies to the pasta. You
You can eat a delicious variety of foods with now have 2 lbs of food for 800 calories or 400
these ingredients and I created these meal calories per pound. This is called caloric dilution
plans to show you just how easy it is. and it’s extremely effective.

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 THE MONTHLY MENU CALORIE DENSITY

It allows you to double your food intake

and increase satiation without adding a ton
of calories. I also suggest you employ this
whenever you go out to eat. Get a big side
salad or order of steamed veggies with your
meal and eat that first. Sometimes I will just eat
a big bowl of steamed broccoli before I go out
(or in the car on the way there haha) because
sometimes restaurants don’t have veggies
and if they do, they charge $5 for 4 spears of
broccoli. So I prefer to eat them before I leave
the house.

Realize that life, holidays and vacations happen

and you need to live your life. There is always a
time to get back on track and to lose weight.
My hope is that you will be able to find your
own rhythm, that you will learn to listen to your
body, have a balanced approach and realize
you don’t need to go crazy on special occasions
or ruin all your progress. You can simply take
a break, maintain for a bit and pick up right
where you left off when you get home.

Now don’t get carried away with the concept

of calorie density either. We are not going for
extremes here. This doesn’t mean you can
never have peanut butter or bread. You can.
The key is to keep around 90% or more of your
food from the 750 calories per pound or less
category. I’ll explain more on the next page.

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 THE MONTHLY MENU BALANCE

BALANCE &
CONSISTENCY
WHATEVER IT IS THAT YOU DO
BE CONSISTENT AND YOU CANNOT FAIL

“Balance is not something you find, it’s I went through a time period where I would eat
something you create.” - Jana Kingsford so strictly and get to my goal weight and once
I got there I would basically enjoy life again
I love that above quote. Balance and and gain 10-20 lbs back. This is something
consistency are 2 main keys you will have I’ve talked about on my YouTube channel but
to find for yourself. This is a journey and life finding my balance and being consistent with it
is going to keep rolling on whether you are was the key for me to stay at my “goal weight”
working towards your goals or not. The main all the time.
thing we want to find is how to have the time
to work and push towards our goals while also Once I loosened up and enjoyed a meal out
enjoying life and letting go when we need to. with my husband once a week and went to
girls night on Thursdays again I realized I can
I’ll share my experience here because I think it’s actually have it all.
relevant and most of you can probably relate.
I used to be a very all or nothing person and You do not need to cut all the pleasure and
even when I started my weight loss journey fun out of your life but whatever you do be
I was pretty strict with my food. I was being consistent with it. If you have a date night with
overly strict and became a hermit. I put my your partner once a week and have a restaurant
overall goals above living my life to the fullest. meal that’s great. If you have a glass of wine
Even though a whole foods plant-based diet once a week that’s ok too but keep it to these
is wonderful and abundant it can be hard to 1-2 special occasions every week and the rest of
do out in the real world. There are not a lot of the time do the work that will get you to your
options out there, I opted to stop going out to goals. Once you are maintaining your weight
eat and to stop hanging out with my girlfriends you can have a few more meals out and loosen
for a glass of wine on Thursdays. Sure, it got up a bit but finding this balance is key.
me to where I wanted to be in the short-term
but led to bad behaviors in the long run like
binging.

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 THE MONTHLY MENU BALANCE

When I go on vacation for a week I eat Emotional Eating

whatever vegan food I want but at home, I eat Since we are on the topic of balance I want to
healthy and exercise. I still have 2-3 meals per quickly touch on emotional eating because this
week that are not perfect and this flexibility, is also something I learned to conquer. I feel
gives me freedom. When I go out to eat or that this happens because a lot of us were not
while on vacation I don’t go crazy because I taught to deal with our emotions from a young
know every week I am going to have a delicious age. I remember as a child whenever I would
meal out with my loved ones. If I tell myself cry, my Mom would say, “Oh don’t cry, you’re
I can never eat anything with oil or have any alright,” and the same thing when I was mad
junk food, when I do eventually break down or angry. This is just a natural reaction because
and have junk food, it’s disastrous. we don’t want people to feel bad. Overtime
this can teach us to suppress our emotions. It’s
Enjoying the food you eat when you are “on ok to feel sad, angry, or anxious. We’re human.
plan” is important as well and why I’ve talked We have emotions and when they come up we
about it so much in the previous chapters. You need to feel them fully, so that we can release
never want to feel like you are suffering. Even them.
when I do go out for a meal or on vacation I
prefer the food I eat at home because I truly If we don’t allow ourselves to feel. What
love it so much. Overtime your tastebuds adjust happens is the emotion is suppressed deep
and you will crave healthy nourishing meals. inside and we reach for things outside of us,
like food or drugs, to distract ourselves. This
Learn to trust yourself. If you have been in an does not help and it creates bigger issues as
all or nothing mentality and it has gotten you our lives evolve. If you are having a negative
no where, try having a meal out once a week or emotion. Try changing the habit of reaching
something else you enjoy that isn’t necessarily for food and learn to sit with that emotion, tell
great for weight loss. One thing I will mention yourself it’s ok to feel it. Get it out, allow yourself
here is the mindset you have when you do to express and release that emotion so that you
this. It should never be “I’ve had a horrible day. can move on. Meditation, breath work and even
I’m going to buy a bag of chips and a pack of journalling can help a lot in releasing emotions.
cookies and eat it all.” If you feel bad, angry or sad try writing in
a journal about how you feel or sitting in
This isn’t meant to be a way of avoiding dealing meditation for 5 minutes and focusing on your
with our emotions. It’s meant to give us breath. This is a habit you can break overtime
flexibility to enjoy our life. It was Gigi Hadid who and it’s very powerful to find new ways to cope
said, “Eat clean to stay fit, have a burger to stay with your emotions.
sane,” and that sums it up perfectly.

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 THE MONTHLY MENU

PORTION SIZE
CHART
STANDARD ACCELERATED HOW TO
FOOD ITEM
WEIGHT LOSS WEIGHT LOSS MEASURE

TOFU 1/3 block (115g) 1/4 block (85g) Pressed and drained

Dry weight,
NOODLES 4 oz (115g) 3 oz (85g)
before cooking

POTATOES 2 large (500g) 2 medium (350g) Either raw or cooked

RICE 1 cup (160g) 3/4 cup (120g) Cooked

Dry weight,
OATS 1 cup (80g) 3/4 cup (60g)
before cooking

BEANS 1 cup (170g) 1/2 cup (85g) Cooked or canned

AVOCADOS 1/2 avocado (70g) 1/3 avocado (45g) Raw

DRESSINGS As written Use 3/4 the amount Adjust recipe

You can print this chart and put it on your fridge. The standard weight loss section is the portions
that are in the written meal plan. For faster weight loss or to lose the last 10 lbs you can use the
accelerated weight loss section.

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 ISSUE NO. 1

THE
MENU

APRIL 2022
week 1
SHOPPING LIST

STA R CHES PRODUCE FROZ EN I TEM S

• 15 oz can black beans • 3 apples • 1 lb mixed peas & corn
• 15 oz can chickpeas • 2 avocados • 1 lb frozen broccoli
• 15 oz can lentils • 4 carrots • 2 lb frozen pineapple
• 15 oz pinto beans • 1 head of celery • 1 lb frozen mango
• 15 oz can kidney beans • 4 cucumbers • 1 lb frozen mixed berries
• 1 lb dry white rice • 2 inch thumb of ginger • 3 lbs any kind of veggies you
• 8 oz rice noodles • 2 fresh mangos or 1 lb frozen like for sides
• 8 oz fusilli noodles • 1 head of kale
• 8 oz spaghetti noodles • 1 banana
• 14 oz can diced tomatoes • 2 tomatoes
• 2 blocks extra firm tofu • 1 lb box spring mix
• 4 cups instant oats • 1/2 lb box baby spinach
• 1 large sweet potato • 1 white onion
• 5 lbs russet potatoes • Your favorite fruit for snacks

S PICES & MISC

• 1 jar better than bouillon or • paprika
64 oz veggie broth • 8 tbsp powdered peanut butter
• baking powder • 2 x 16 oz boxes soy milk or unsweetened plant milk
• chili powder • 7 tbsp soy sauce (tamari) or coconut aminos
• cinnamon • 14 oz can diced tomatoes
• cumin • salt
• garlic powder • stevia
• garlic salt • vanilla extract
• ginger powder
• 5 tbsp maple syrup
• 2 cups low fat pasta sauce
• 1 nori sheet
• 4 tbsp nutritional yeast
• onion powder

M E TR I C CONVERSIONS
• 1 lb = 16 oz = 454g
• 15 oz = 426mL

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THE MONTHLY MENU 15
meal prep
TIPS FOR THE WEEK

All of the recipes have a number next to them (3) this number indicates how many servings it
makes. Look through the week ahead of time and any meal that has a 2 or larger, you will want to
meal prep. These are the larger batches of food like soups or chilis.
I also suggest making any salad dressings and washing your fruits and veggies so they are ready
for the week.

The lunches planned are typically salads, soups and things that can be easily reheated at
work. A great thing to buy is frozen rice. You can easily heat it up in the microwave at work and it
tastes just like fresh rice. I like to meal prep everything for 3-4 days and then do another meal prep
mid week to ensure that everything is fresh. You don’t want to meal prep too far in advance. If you
work from home you can make the meals as you go along.

Prep your veggie sides for the week as well so you have no excuse not to eat them.
Grab the frozen veggies you chose when shopping and 5 food containers that can hold 2 cups
each. Add 2 cups of frozen veggies in each container that you like. These will be the veggies for our
lunches and dinners. I love to mix frozen veggies together so I will add broccoli, cauliflower and
mix that with a bag of peas, corn and carrots. Add in any seasonings you like and mix it up. Here
are some ideas:

• Cauliflower with curry powder and salt

• Broccoli with nutritional yeast and salt
• Peas, corn, carrots, and green beans with garlic salt and black pepper
• Zucchini noodles with fat-free marinara (put this on the side)
• French-style green beans with garlic powder and salt
• Chopped salad with a low-fat dressing on the side

You can also use fresh veggies for your sides & steam or prepare them ahead of time.
There is a section at the end of this PDF for veggie side recipes as well as some sauces and dessert
options. For snacks, I recommend sticking to fruits or raw veggies if your goal is weight loss. Try to
eat 3 main meals that are filling and eat until you are full for each meal. If you need to add more
starches, fruits or veggies to a meal go ahead and do so.

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meal prep
TIPS FOR THE WEEK

Pre-steamed potatoes are great if you are short on time and are perfect for
crispy oil-free fries. In a large pot, add in about 2-3 inches of water and bring to
a boil. Place a steamer tray in the bottom and add in 3-5 lbs of potatoes (whole).
Cover with a lid, reduce the heat to low and cook for about 20 minutes.

You can also do this in the instant pot on sealed high

pressure for 5 minutes. Once done, place in a bowl
in the fridge uncovered to use throughout the week.

Keep it simple! If there are meals you really enjoy, keep

making them. You do not have to make every meal each
week. The key here is to find meals that you love, that you look
forward to eating healthy.

Meal prep as you go during the week..

When you cook pasta, cook an extra portion with sauce and store in
prep containers for lunches or dinners for the week. If tofu is on the
menu, make sure to press it the night before so that it is ready when you
need it. You can prepare rice noodles in advance and store them in a
bowl of water in the fridge and simply drain the water when you need them
for a meal. If you aren’t hungry to eat the entire meal, save the rest for a snack
later. You can also pre-portion out your oatmeal to make it easier and just pour
hot water on it or microwave it in the morning. The smoothies can be pre-
chopped and frozen as well if you wish to do that. I suggest looking at the next
days meals the night before and prepping your lunches to make sure you are
ready for work in the morning. I do not do all the meal prep at one time because
everything stays a lot more fresh if we cut up ingredients and prep them
individually. You can throw your lunches into a container in the morning or the
night before. A little bit of effort goes a long way!

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meal prep
WEEK 1 - SUNDAY

These are the meals I would recommend prepping on Sunday this week. The first time they appear in
the meal plan for the week the recipe will also be there so if you prepped it just have 1 portion of it as
stated for the meal that day.

Chickpea Noodle Soup (3)

• 8 oz of dry fusilli noodles
• 15 oz can of chickpeas, rinsed and drained
• 2 cups kale, chopped
• 2 stalks celery, diced
• 2 carrots, chopped
• 1 cup frozen mixed peas and corn
• 1/2 white onion, minced
• 6 cups water
• 2 tsp better than bouillon
• 1 tsp garlic powder
• 2 tbsp nutritional yeast (optional)

In a large sauce pan add in the water, veggies, spices and bouillon and bring to a boil. Once boiling,
add in the rest of your ingredients (except kale), reduce heat to a simmer, cover and cook for 15
minutes. Adjust seasonings to taste, add in kale. Divide into 3 containers for meals this week.

Thai Peanut Salad (1)

• 1/3 block extra firm tofu, pressed & drained
• 4 oz cooked rice noodles
• 1/2 cucumber, chopped
• 1/4 cup carrot, shredded
• 2 cups spring mix
• 1 tbsp soy sauce
• 1 tsp garlic powder
Dressing (2)
• 4 tbsp powdered peanut butter
• 2 tbsp maple syrup
• 1 tbsp soy sauce
• 4 tbsp soy milk
• 1 tsp garlic powder
• 1 tsp ginger powder

Press 1-2 blocks of tofu for this recipe and the sushi bowl this week. I always make sure I have a block
of tofu pressed in the fridge. Mix together dressing ingredients and store in 2 small containers. Cook 8
ounces of rice noodles and store in a container of water so you can drain them when you are ready to
throw together this lunch or prep the entire salad in 2 containers with the dressing on the side. It’s up
to you.

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meal prep
WEEK 1 - SUNDAY

You will also want to prep your veggie sides, press tofu, and steam any potatoes for the week and store
them in the fridge. You can cut up the smoothie ingredients and store in bags in the freezer if you wish
to do that. Then you can just throw the bag of smoothie ingredients into your blender with soy milk for
an easier morning breakfast. Do as much meal prep as you wish. It is going to depend on how much
time you have in the mornings and at lunch time to prepare your meals but I always suggest getting
your lunch together while you are making your breakfast in the morning. Also grab any fruit you wish
to have for snacks to bring with you for lunches.

WEEK 1 - WEDNESDAY

Bean Chili (3)

• 15 oz can pinto beans, drained & rinsed
• 15 oz can black beans, drained & rinsed
• 15 oz can kidney beans, drained & rinsed
• 1 large sweet potato, chopped
• 1/2 white onion, diced
• 2 stalks celery, chopped
• 14 oz can diced tomatoes
• 1 tbsp chili powder
• 1/2 tbsp cumin
• 1/2 tbsp garlic powder
• 3 cups water
• 1 tsp better than bouillon or salt to taste

In a sauce pan over medium heat, add in a small amount of water and sauté the onions until fragrant,
about 3-4 min, then add in the rest of your ingredients, bring to a boil. Reduce heat to a simmer, cover
and cook 30 minutes. Once done, use an immersion blender to lightly blend 1/2 the chili. This thickens
it and makes it creamy and delicious.

Separate into 3-4 meal prep containers. This is one of those meals you can stretch a bit so if you can’t
eat a lot at once you can make this 4 servings. You can also add rice, greens and avocado to this meal
and bulk it up even more stretching it to 5 servings. This chili freezes really well also and you can freeze
a few servings in small containers if you ever find youself in pinch and need a quick dinner.

Also steam any more potatoes you may need for the rest of the week and look through the rest of the
meals to see if there is any additional prep you wish to do at this time.

You can prep a few servings of the lentil bolognese if you want to as well. Just double or triple the
recipe and store in the fridge to reheat when it comes time to enjoy it.

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 DAY 1
BREAKFAST
Mango Oatmeal (1)
• 1 cup instant oats
• 1 fresh mango or 1 cup frozen
• 1/4 tsp vanilla (optional)
• stevia, to taste
• splash of soy milk
• other berries or toppings if desired

Place oats in a bowl. Heat up 1-2 cups of water

depending how thick you like your oatmeal and
pour over top or mix together and microwave 2
minutes. Add in your vanilla and stevia and mix
well. Cut up mango and add on top. Add a splash
of soy milk for creaminess.

LUNCH
Chickpea Noodle Soup (3) DINNER
• 8 oz of dry fusilli noodles Sushi Bowl (1)
• 15 oz can of chickpeas, rinsed and drained • 1/4 nori sheet, cut into small pieces
• 2 cups kale, chopped • 1/3 extra firm tofu block, pressed & drained
• 2 stalks celery, diced • 1/2 avocado
• 2 carrots, chopped • 1/4 cucumber, chopped
• 1 cup frozen mixed peas and corn • 1/2 carrot, shredded
• 1/2 white onion, minced • 1 cup cooked rice
• 6 cups water • 2 cups spring mix, chopped
• 2 tsp better than bouillon • 1 tbsp soy sauce or coconut aminos
• 1 tsp garlic powder • 1/2 tsp garlic salt
• 2 tbsp nutritional yeast (optional)
Cut your tofu into 1/2 inch pieces and place in a
In a large sauce pan add in the water, veggies, small bowl, add 1 tbsp soy sauce and a sprinkle of
spices and bouillon and bring to a boil. Once garlic salt (1/2 tsp) and toss.
boiling, add in the rest of your ingredients
(except kale), reduce heat to a simmer, cover and Air fry or bake on 400°F (205°C) for 8 minutes, cook
cook for 15 minutes. your rice per the instructions on the package. In
a large bowl add in all the ingredients with the
Adjust seasonings to taste, add in kale. Enjoy 1/3 cooked tofu. Top with soy sauce or coconut aminos.
of the soup for lunch. Divide the remaining into 2
containers for other meals.

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 DAY 2
BREAKFAST
Green Smoothie (1)
• 1/2 cucumber
• 1 apple, cored and chopped
• 2 cups frozen pineapple
• 1 cup spinach
• 2 stalks celery
• 1 small thumb ginger (about 1/2 in)
• 1 cup plant milk
• stevia (if desired)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Thai Peanut Salad (1)
• 1/3 block extra firm tofu, pressed & drained
• 4 oz cooked rice noodles DINNER
• 1/2 cucumber, chopped Potato Fries & Avocado Salad (1)
• 1/4 cup carrot, shredded • 2-4 russet potatoes (500g)
• 2 cups spring mix • 1/2 tsp onion powder, paprika, garlic powder
• 1 tbsp soy sauce • 3 cups spring greens
• 1 tsp garlic powder • 1/2 avocado
Dressing (2) • 1/2 cup cucumber, chopped
• 4 tbsp powdered peanut butter • 1 tomato, diced
• 2 tbsp maple syrup • 1/2 tsp garlic powder
• 1 tbsp soy sauce • 1 tsp soy sauce or coconut aminos
• 4 tbsp soy milk
• 1 tsp garlic powder Preheat oven or air fryer to 350°F (175°C). Cut
• 1 tsp ginger powder potatoes into fry shapes & place in a bowl. Add
in seasonings and toss until coated. Place on a
You can prep some of this meal, instructions are baking sheet & cook for 30 minutes in oven or 20
in the meal prep section for this week. min in air fryer or until crispy. Place your greens in
Cut your tofu into 1/2 inch pieces and place a large bowl with the avocado, garlic powder and
in a small bowl, add the soy sauce and garlic soy sauce. Massage the avocado mixture into the
powder on top and toss. Air fry or bake on 400°F greens with your hands well.
(205°C) for 8-10 minutes. Mix together dressing
ingredients and store half for later. Place all Top with veggies and eat with fries. Pre-steamed
ingredients in a bowl and pour the dressing over potatoes will only need 10-15 min to cook.
top.
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 DAY 3
BREAKFAST
Mango Oatmeal (1)
• 1 cup instant oats
• 1 fresh mango or 1 cup frozen
• 1/4 tsp vanilla (optional)
• stevia, to taste
• splash soy milk
• other berries or toppings if desired

Place oats in a bowl. Heat up 1-2 cups of water

depending how thick you like your oatmeal and
pour over top or mix together and microwave 2
minutes. Add in your vanilla and stevia and mix
well. Cut up mango and add on top. Add a splash
of soy milk for creaminess.

LUNCH
Leftover Chickpea Noodle Soup (1) DINNER (cont.)
• 1 serving of Chickpea Noodle Soup To serve
• a side of veggies • 1 cup cooked rice
• 1 side of veggies
Microwave soup or cook in a pot until hot and
enjoy with your side of veggies. Enjoy! In a sauce pan over medium heat add in a small
amount of water and sauté the onions until
DINNER fragrant (about 3-4 min). Add in the rest of your
Bean Chili (3) ingredients, bring to a boil, reduce heat to a
• 15 oz can pinto beans, drained & rinsed simmer, cover and cook for 30 minutes. Once it is
• 15 oz can black beans, drained & rinsed done, use an immersion blender to lightly blend 1/2
• 15 oz can kidney beans, drained & rinsed the chili, this thickens it and makes it creamy and
• 1 large sweet potato, chopped delicious.
• 1/2 white onion, diced
• 2 stalks celery, chopped Have 1 serving of chili with 1 cup of cooked rice and
• 14 oz can diced tomatoes a side of veggies for dinner and store the rest of the
• 1 tbsp chili powder chili in 3 containers for future meals this week.
• 1/2 tbsp cumin
• 1/2 tbsp garlic powder You can also add a little avocado or hot sauce to
• 3 cups water the top of the chili if you wish which makes it extra
• 1 tsp better than bouillon or salt to taste delicious.

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 DAY 4
BREAKFAST
Green Smoothie (1)
• 1/2 cucumber
• 1 apple, cored and chopped
• 2 cups frozen pineapple
• 1 cup spinach
• 2 stalks celery
• 1 small thumb ginger (about 1/2 in)
• 1 cup plant milk
• stevia (if desired)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Thai Peanut Salad (1)
• 1/3 block extra firm tofu, pressed & drained
• 4 oz cooked rice noodles DINNER
• 1/2 cucumber, chopped Lentil Veggie Bolognese (1)
• 1/4 cup carrot, shredded • 4 oz spaghetti noodles, dry
• 2 cups spring mix • 1 cup marinara sauce, low fat
• 1 tbsp soy sauce • 1 cup broccoli, frozen
• 1 tsp garlic powder • 1 cup mixed frozen veggies
• leftover dressing from day 2 • 1/2 cup lentils, rinsed and drained
• 1 tbsp nutritional yeast
Cut your tofu into 1/2 inch pieces and place in a
small bowl. Add 1 tbsp soy sauce and a sprinkle of Cook pasta according to instructions on package.
garlic powder (1 tsp) and toss. Air fry or bake on Once done drain and add your pasta sauce, lentils
400°F (205°C) for 8-10 minutes. and veggies into the pan.

Place all ingredients in a bowl and pour the Cook over medium heat until it starts to bubble,
dressing over top. The dressing is leftover from add in the pasta, toss in sauce, sprinkle with
day 2. nutritional yeast and serve.

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 DAY 5
BREAKFAST
Berry Oatmeal (1)
• 1 cup instant oats
• 1 cup frozen berries, thawed
• 1/4 tsp vanilla extract (optional)
• stevia
• 2 tbsp plant milk

Place oats in a bowl. Heat up 2 cups of water and

pour over top or mix together and microwave 2
minutes.

Add in your vanilla and stevia and mix well. Add

berries on top and a splash of plant milk for
creaminess.

LUNCH
Leftover Chickpea Noodle Soup (1) DINNER
• 1 serving of Chickpea Noodle Soup Leftover Bean Chili Bowl (1)
• a side of veggies • 1 serving Bean Chili
• 1 cup cooked rice
Microwave soup or cook in a pot until hot and • 1 side of veggies
enjoy with your side of veggies.
Place rice and chili in a bowl and microwave with
the veggies until warm.

You can add greens to this or some avocado and

hot sauce.

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 DAY 6
BREAKFAST
Blender Pancakes (1)
• 1 cup oats
• 1/2 ripe banana
• 1/2 tsp vanilla extract
• 1 tsp baking powder
• 3/4 cup water
Toppings
• 1 tbsp maple syrup
• 1 cup berries
• cinnamon

Heat a non-stick skillet to medium heat on

stovetop. If you do not have a great non stick
skillet use a little spray oil. Add all of your
ingredients into your blender and blend on high
until smooth. Pour about 1/4 cup of the batter
on your hot skillet to make one pancake. Let it
LUNCH (cont.)
sit for 2-3 minutes on the first side. Flip then let
Place on a baking sheet and cook for 30 minutes
the pancakes cook on the other side for 2-3 more
in oven or 20 min in air fryer or until crispy. Place
minutes. Transfer to a plate and top with 1 tbsp
your greens in a large bowl with the avocado,
maple syrup, berries and cinnamon.
garlic powder and soy sauce. Massage the avocado
mixture into the greens with your hands very well.
LUNCH
Top with veggies and eat with fries. Pre-steamed
Potato Fries & Avocado Salad (1)
potatoes will only need 10-15 min to cook.
• 2 russet potatoes (500g)
• 1/2 tsp onion powder
• 1/2 tsp paprika DINNER
• 1/2 tsp garlic powder Lentil Veggie Bolognese (1)
• 1/2 tsp salt • 4 oz spaghetti noodles, dry
Salad • 1 cup marinara sauce, low fat
• 2 cups spring mix • 1 cup broccoli, frozen
• 1/2 avocado • 1 cup mixed frozen veggies
• 1/2 cup cucumber, chopped • 1/2 cup lentils, rinsed and drained
• 1 tomato, diced • 1 tbsp nutritional yeast
• 1/2 tsp garlic powder
• 1 tsp soy sauce or coconut aminos Cook pasta according to instructions on package.
Once done drain and add your pasta sauce, lentils
Preheat oven or air fryer to 350°F (175°C). Cut and veggies into the pan. Cook over medium heat
potatoes into fry shapes & place in a bowl. Add in until it starts to bubble. Add in the pasta, toss in
seasonings and toss until coated. sauce sprinkle with nutritional yeast and serve.
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 DAY 7
BREAKFAST
Green Smoothie (1)
• 1/2 cucumber
• 1 apple, cored and chopped
• 2 cups frozen pineapple
• 1 cup spinach
• 2 stalks celery
• 1 small thumb ginger (about 1/2 in)
• 1 cup plant milk
• stevia (if desired)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Leftover Bean Chili Bowl (1)
• 1 serving Bean Chili
• 1 cup cooked rice DINNER
• 1 side of veggies Sushi Bowl (1)
• 1/4 nori sheet, cut into small pieces
Place rice and chili in a bowl and microwave with • 1/3 extra firm tofu block, pressed & drained
the veggies until warm. • 1/2 avocado
• 1/4 cucumber, chopped
You can add greens to this or some avocado and • 1/2 carrot, shredded
hot sauce. • 1 cup cooked rice
• 2 cups spring mix, chopped
TIP - By the end of the week try making • 1 tbsp soy sauce or coconut aminos
meals out of things you have left. You • 1/2 tsp garlic salt
may create something new that you love!
I have created some of my favorite dishes with Cut your tofu into 1/2 inch pieces and place in a
simple leftovers. A good sauce is usually all small bowl, add 1 tbsp soy sauce and a sprinkle of
you need. Check the sauces section for ideas. garlic salt (1/2 tsp) and toss.

Air fry or bake on 400°F (205°C) for 8 minutes, cook

your rice per the instructions on the package. In
a large bowl add in all the ingredients with the
cooked tofu. Top with soy sauce or coconut aminos.

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week 2
SHOPPING LIST

STA R CHES PRODUCE FROZ EN I TEM S

• 2 15 oz cans black beans • 2 avocado • 1 lb mixed peas & corn
• 1 cup brown rice • 1/2 lb box baby spinach • 1 lb frozen corn
• 15 oz can chickpeas • 1 lb box spring mix • 3 lbs any kind of frozen
• 1 lb dry white rice • 4 bananas veggies you like for sides
• 14 oz can diced tomatoes • 4 carrots • 1 bag frozen hash browns
• 1 cucumber
• 2 blocks extra firm tofu (about 1 lb, no oil)
• 2 tomatoes
• 3 cups instant oats • 1 lb frozen broccoli
• 4 garlic cloves
• 15 oz can lentils • 2 lbs frozen berries
• 1 head of kale
• 15 oz can pinto beans • 1 lb frozen strawberries (if
• 1 cup of mushrooms
• 5 lbs russet potatoes can’t get fresh)
• 2 red bell pepper
• 5 lbs yellow potatoes • 1 red onion & 2 white onion
• 4 oz spaghetti noodles • 1 lb strawberries(1 lb frozen)
FROZ EN I TEM S
• fruit of your choice for snacks • 1/2 cup raw cashews
(optional)

S PICES & MISC

• chili powder • 2 x 16 oz boxes soy milk or unsweetened plant milk
• cocoa powder • 15 oz can fat-free refried beans
• cumin • hot sauce or salsa
• 1 tsp dijon mustard • ketchup
• 1 tbsp dried dill • soy sauce or coconut aminos
• garlic powder • stevia (optional)
• garlic salt • turmeric
• onion powder • vanilla extract
• paprika
• 1 cup low fat marinara sauce
• 1 nori sheet
• 1 cup nutritional yeast
• salt
• 1/2 tbsp smoked paprika

M E TR I C CONVERSIONS
• 1 lb = 16 oz = 454g
• 15 oz = 426mL

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THE MONTHLY MENU 27
meal prep
TIPS FOR THE WEEK

All of the recipes have a number next to them (3) this number indicates how many servings it
makes. Look through the week ahead of time and any meal that has a 2 or larger, you will want to
meal prep. These are the larger batches of food like soups or chilis.
I also suggest making any salad dressings and washing your fruits and veggies so they are ready
for the week.

The lunches planned are typically salads, soups and things that can be easily reheated at
work. A great thing to buy is frozen rice. You can easily heat it up in the microwave at work and it
tastes just like fresh rice. I like to meal prep everything for 3-4 days and then do another meal prep
mid week to ensure that everything is fresh. You don’t want to meal prep too far in advance. If you
work from home you can make the meals as you go along.

Prep your veggie sides for the week as well so you have no excuse not to eat them.
Grab the frozen veggies you chose when shopping and 5 food containers that can hold 2 cups
each. Add 2 cups of frozen veggies in each container that you like. These will be the veggies for our
lunches and dinners. I love to mix frozen veggies together so I will add broccoli, cauliflower and
mix that with a bag of peas, corn and carrots. Add in any seasonings you like and mix it up. Here
are some ideas:

• Cauliflower with curry powder and salt

• Broccoli with nutritional yeast and salt
• Peas, corn, carrots, and green beans with garlic salt and black pepper
• Zucchini noodles with fat-free marinara (put this on the side)
• French-style green beans with garlic powder and salt
• Chopped salad with a low-fat dressing on the side

You can also use fresh veggies for your sides & steam or prepare them ahead of time.
There is a section at the end of this PDF for veggie side recipes as well as some sauces and dessert
options. For snacks, I recommend sticking to fruits or raw veggies if your goal is weight loss. Try to
eat 3 main meals that are filling and eat until you are full for each meal. If you need to add more
starches, fruits or veggies to a meal go ahead and do so.

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meal prep
TIPS FOR THE WEEK

Pre-steamed potatoes are great if you are short on time and are perfect for
crispy oil-free fries. In a large pot, add in about 2-3 inches of water and bring to
a boil. Place a steamer tray in the bottom and add in 3-5 lbs of potatoes (whole).
Cover with a lid, reduce the heat to low and cook for about 20 minutes.

You can also do this in the instant pot on sealed high

pressure for 5 minutes. Once done, place in a bowl
in the fridge uncovered to use throughout the week.

Keep it simple! If there are meals you really enjoy, keep

making them. You do not have to make every meal each
week. The key here is to find meals that you love, that you look
forward to eating healthy.

Meal prep as you go during the week..

When you cook pasta, cook an extra portion with sauce and store in
prep containers for lunches or dinners for the week. If tofu is on the
menu, make sure to press it the night before so that it is ready when you
need it. You can prepare rice noodles in advance and store them in a
bowl of water in the fridge and simply drain the water when you need them
for a meal. If you aren’t hungry to eat the entire meal, save the rest for a snack
later. You can also pre-portion out your oatmeal to make it easier and just pour
hot water on it or microwave it in the morning. The smoothies can be pre-
chopped and frozen as well if you wish to do that. I suggest looking at the next
days meals the night before and prepping your lunches to make sure you are
ready for work in the morning. I do not do all the meal prep at one time because
everything stays a lot more fresh if we cut up ingredients and prep them
individually. You can throw your lunches into a container in the morning or the
night before. A little bit of effort goes a long way!

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meal prep
WEEK 2 - SUNDAY

These are the meals I would recommend prepping on Sunday this week. The first time they appear in
the meal plan for the week the recipe will also be there so if you prepped it just have 1 portion of it as
stated for the meal that day.

Potato Soup (3)

• 6 yellow or red potatoes (1000g), peeled & chopped
• 15 oz can chickpeas, rinsed and drained
• 2 carrots, chopped
• 1/2 red onion, minced
• 1/2-1 tsp salt or to taste
• 3 tbsp nutritional yeast
• 1 tbsp dried dill
• 1 tsp dijon mustard
• 3 cups kale, chopped
• 4 cups water

In a large pot over medium heat, add in your onions and carrots with 2-3 tbsp soy sauce. Let sauté
5 minutes. Next add in your potatoes, chickpeas and water, bring to a boil, reduce heat to a simmer.
Cover and cook 15 minutes or until potatoes are soft. Once it’s done, add in the dill, mustard and
nutritional yeast. Lightly blend with an immersion blender. You want to leave this a bit chunky for
texture. Lastly add in your kale to wilt. Divide into 3 large meal prep containers for lunches during the
week.

Spanish Rice & Beans (3)

• 2 cups water
• 14 oz can diced tomatoes
• 1 cup brown rice, uncooked
• 1 red bell pepper, chopped
• 15 oz can black beans, rinsed and drained
• 15 oz can pinto beans, rinsed and drained
• 1/2 white onion, chopped
• 2 garlic cloves, minced
• 1 tbsp chili powder
• 1/2 tbsp smoked paprika
• 1/2 tbsp cumin
• 1 tsp salt

Over medium heat add a little water into the bottom of a saucepan and sauté your onions and garlic
4-5 minutes. Add in the rest of your ingredients. Bring to a boil, cover and reduce heat to a simmer and
let cook 30 minutes or until the rice is fluffed. DO NOT take the lid off when it is cooking or it will burn
the bottom of the pan. Place into 3 containers for meals this week.

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meal prep
WEEK 2 - SUNDAY

Tofu Scramble (2)

1 block extra firm tofu, pressed & drained
3 yellow potatoes (450g), chopped
1 red bell pepper, diced
1/2 white onion, minced
1 cup mushrooms, sliced
3 cups baby spinach
1 tsp garlic powder
1 tsp turmeric
1 tsp paprika
salt and pepper to taste
ketchup or hot sauce

Heat a non-stick skillet over high heat, add in about 1/2 cup of water and your chopped potatoes and
bring to a boil. Reduce heat to a simmer, cover and cook 15 minutes or until fork tender. Once the
potatoes are done, chop your tofu into 1/2 inch chunks and add it with the rest of your veggies and
seasonings (except the spinach) into the pan with the cooked potatoes. Cook 5 minutes over medium
heat with the cover off until all the moisture has evaporated. Add salt and pepper to taste then divide
the tofu scramble into 2 meal prep containers and top with the spinach.

You will also want to prep your veggie sides, press tofu, and steam any potatoes for the week and store
them in the fridge. You can cut up the smoothie ingredients and store in bags in the freezer if you wish
to do that. Then you can just throw the bag of smoothie ingredients into your blender with soy milk for
an easier morning breakfast. Do as much meal prep as you wish.

It is going to depend on how much time you have in the mornings and at lunch time to prepare your
meals but I always suggest getting your lunch together while you are making your breakfast in the
morning. Also grab any fruit you wish to have for snacks to bring with you for lunches.

You can prep a few servings of the lentil bolognese if you want to as well. Just double or triple the
recipe and store in the fridge to reheat when it comes time to enjoy it.

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meal prep
WEEK 2 - WEDNESDAY

Cheese Sauce (4)

• 3 yellow potatoes (300g), peeled and chopped
• 1/4 white onion, chopped
• 2 garlic cloves
• 1 carrot, chopped
• 1 tsp each, garlic, onion and paprika powder
• 1 tsp salt
• 1/2 cup nutritional yeast
• 1 cup water
• 1/2 cup raw cashews (optional)

In a saucepan, bring 1 cup of water to a boil. Add in potatoes, carrot, onion and garlic. Reduce heat
to a simmer, cover and cook 10 minutes. You can also throw this in your Instant Pot on sealed, high
pressure for 8 minutes and release it when it’s done.

Add in your cooked veggies and cooking water into a blender, as well as the remaining spices and
nutritional yeast. Blend on high for 1 minute. Place in a sealed container in the fridge. I use a quart
mason jar. The cashews make this sauce extra delicious and it is 100% ok to have it with cashews while
you are losing weight. I always have it with the cashews.

This is for the loaded baked potatoes and hashbrown bake for the rest of the week.

Also steam any more potatoes you may need for the rest of the week and look through the rest of the
meals to see if there is any additional prep you wish to do at this time.

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 DAY 8
BREAKFAST
Berry Smoothie (1)
• 2 bananas
• 2 cups frozen berries
• 1 cup unsweetened soy milk
• 1 cup spinach
• 3-5 drops of stevia (optional)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Potato Soup (3)
• 6 yellow or red potatoes (1000g), peeled &
chopped
• 15 oz can chickpeas, rinsed and drained
• 2 carrots, chopped
• 1/2 red onion, minced DINNER
• 1/2-1 tsp salt or to taste Lentil Veggie Bolognese (1)
• 3 tbsp nutritional yeast • 4 oz spaghetti noodles, dry
• 1 tbsp dried dill • 1 cup marinara sauce, low fat
• 1 tsp dijon mustard • 1 cup broccoli, frozen
• 3 cups kale, chopped • 1 cup mixed frozen veggies
• 4 cups water • 1/2 cup lentils, rinsed and drained
• 1 tbsp nutritional yeast
In a large pot over medium heat add in your
onions and carrots with 2-3 tbsp soy sauce. Let Cook pasta according to instructions on package.
sauté 5 minutes. Next, add in your potatoes, Once done drain and add your pasta sauce, lentils
chickpeas and water, bring to a boil, reduce heat and veggies into the pan.
to a simmer, cover and cook 15 minutes or until
potatoes are soft. Cook over medium heat until it starts to bubble,
add in the pasta, toss in sauce, sprinkle with
Once it’s done, add in the dill, mustard and nutritional yeast and serve.
nutritional yeast and lightly blend with an
immersion blender. You want to leave this a bit
chunky for texture. Lastly add in your kale to
wilt. Divide into 3 large meal prep containers
for lunches during the week. Have 1 serving for
lunch.

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 DAY 9
BREAKFAST
Berry Oatmeal (1)
• 1 cup instant oats
• 1 cup thawed frozen berries
• 1/4 tsp vanilla (optional)
• stevia
• splash soy milk

Place oats in a bowl. Heat up 1-2 cups of

water depending on how thick you like your
oatmeal and pour over top or mix together and
microwave 2 minutes. Add in your vanilla and
stevia and mix well. Add berries on top and a
splash of soy milk for creaminess.

LUNCH
Spanish Rice & Beans (3)
• 2 cups water DINNER
• 14 oz can diced tomatoes Mashed Potatoes (1)
• 1 cup brown rice, uncooked • 2 russet potatoes (500g), peeled and chopped
• 1 red bell pepper, chopped • 1/2 cup unsweetened soy milk
• 15 oz can black beans, rinsed and drained • 1 tsp garlic powder
• 15 oz can pinto beans, rinsed and drained • 1/4 tsp salt or to taste
• 1/2 white onion, chopped • 2 cups mixed frozen veggies (broccoli, corn,
• 2 garlic cloves, minced peas, carrots, cauliflower etc)
• 1 tbsp chili powder
• 1/2 tbsp smoked paprika In a saucepan over high heat fill it about 1/4 way
• 1/2 tbsp cumin with water and bring to a boil. Place steamer
• 1 tsp salt basket on top and add in your peeled and chopped
potatoes.
Over medium heat add a little water into the
bottom of a saucepan and sauté your onions Reduce the heat to a simmer, cover and cook
and garlic 4-5 minutes. Add in the rest of your about 15 minutes or until fork tender. In another
ingredients. Bring to a boil, cover and reduce pan add in your veggies and cook over med-high
heat to a simmer and let cook 30 minutes or until heat with a little seasoning of your choice, I like
the rice is fluffed. DO NOT take the lid off when it garlic salt, until warm.
is cooking or it will burn the bottom of the pan.
Place into 3 containers for meals this week and Once the potatoes are done drain the water and
have 1 serving for lunch this day. mash the potatoes with the milk, salt, and garlic
powder until creamy. Eat with the mixed veggies.
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 DAY 10
BREAKFAST
Tofu Scramble (2)
• 1 block extra firm tofu, pressed & drained
• 3 yellow potatoes (450g), chopped
• 1 red bell pepper, diced
• 1/2 white onion, minced
• 1 cup mushrooms, sliced
• 3 cups spinach
• 1 tsp garlic powder
• 1 tsp turmeric
• 1 tsp paprika
• salt and pepper to taste, ketchup or hot sauce

Heat a non-stick skillet add in about 1/2 cup of

water and your chopped potatoes and bring to a
boil. Reduce heat to a simmer, cover and cook 15
minutes or until fork tender.

Once the potatoes are done, chop your tofu into DINNER
1/2 inch chunks. Add tofu and the rest of your Sushi Bowl (1)
veggies (except the spinach) into the pan with • 1/4 nori sheet, cut into small pieces
the cooked potatoes Add the seasonings and • 1/3 extra firm tofu block, pressed & drained
toss cover and cook 5 minutes. • 1/2 avocado
• 1/4 cucumber, chopped
Take the cover off and cook until all the moisture
• 1/2 carrot, shredded
has evaporated. Add salt and pepper to taste
• 1 cup cooked rice
then divide the tofu scramble into 2 meal prep
• 2 cups spring mix, chopped
containers and top with the spinach. Have 1
container for breakfast this day. • 1 tbsp soy sauce or coconut aminos
• 1/2 tsp garlic salt
LUNCH
Leftover Spanish Rice & Beans (1) Cut your tofu into 1/2 inch pieces and place in a
• 1 serving of Spanish Rice & Beans small bowl, add soy sauce and the garlic salt and
• 1/2 avocado, sliced toss. Air fry or bake on 400°F (205°C) for 8 minutes,
• 1-2 cups spring mix cook your rice per the instructions on the package.
• hot sauce In a large bowl add in all the ingredients with the
cooked tofu. Top with soy sauce or coconut aminos.
Heat up your leftover rice and beans. Place a
bunch of greens and any other veggies you like TIP - Try adding mango, pineapple or some
in a bowl. Top with the Spanish rice and beans.
pickled ginger to your sushi bowls for extra
Then top with avocado and hot sauce.
flavor. You can also add a little sesame seeds,
sweet chili or terryaki sauce to change it up.
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 DAY 11
BREAKFAST
Berry Smoothie (1)
• 2 bananas
• 2 cups frozen berries
• 1 cup unsweetened soy milk
• 1 cup spinach
• 3-5 drops of stevia (optional)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Leftover Potato Soup (1)
• 1 serving Potato Soup
• 1 side of veggies (optional)

Reheat the Potato Soup in a microwave for 1

minute or on the stove top over medium heat for DINNER (cont.)
3-5 minutes. Serve with a side of optional veggies Cheese Sauce (4)
or over rice if you want it to be more filling. • 3 yellow potatoes (300g), peeled and chopped
• 1/4 white onion, chopped
• 2 garlic cloves
DINNER
• 1 carrot, chopped
Loaded Baked Potatoes (1)
• 1 tsp each, garlic, onion and paprika powder
• 1 cup fat-free refried beans • 1 tsp salt
• 2 russet potatoes (500g) • 1/2 cup nutritional yeast
• 4 tbsp cheese sauce • 1 cup water
• minced onion • 1/2 cup raw cashews (optional)
• diced tomato
In a saucepan, bring 1 cup of water to a boil. Add
Preheat your oven to 400°F (205°C). Wash your in potatoes, carrot, onion and garlic. Reduce heat
potatoes and prick with a fork. Place directly on to a simmer, cover and cook 10 minutes. You can
the oven rack and bake for 1 hour. Heat up the also throw this in your Instant Pot on sealed, high
refried beans in a small pan with a splash water. pressure for 8 minutes and release it when it’s
done. Add in your cooked veggies and cooking
water into a blender, as well as the remaining
Once the potatoes are done, cut a slit in the
spices and nutritional yeast. Blend on high for 1
center of the potato. Place heated beans on the
minute. Place in a sealed container in the fridge.
potato, top with cheese sauce and onion and
I use a quart mason jar. The cashews make this
tomato. Have veggies as a side. sauce extra delicious and it is 100% ok to have it
with cashews while you are losing weight. I always
have it with the cashews.
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 DAY 12
BREAKFAST
Chocolate Strawberry Oats (1)
• 1 cup instant oats
• 1 cup strawberries, sliced in half
• 1 tbsp cocoa powder
• 1/2 tsp vanilla extract
• stevia (to sweeten)
• splash of soy milk

Place oats in a bowl. Heat up 2 cups of water and

pour over top or mix together and microwave
2 minutes. Add in your vanilla, cocoa powder
and stevia and mix well. Add cut strawberries on
top. Add a splash of soy milk for creaminess. If
strawberries are not in season or you can’t find
good ones use sliced apple or other berries.

LUNCH DINNER
Leftover Potato Soup (1) Mashed Potatoes (1)
• 1 serving Potato Soup • 2 russet potatoes (500g), peeled and chopped
• 1 side of veggies (optional) • 1/2 cup unsweetened soy milk
• 1 tsp garlic powder
Reheat the Potato Soup in a microwave for 1 • 1/4 tsp salt or to taste
minute or on the stove top over medium heat for • 2 cups mixed frozen veggies (broccoli, corn,
3-5 minutes. Serve with a side of optional veggies peas, carrots, cauliflower etc)
or over rice if you want it to be more filling.
In a saucepan over high heat fill it about 1/4 way
TIP - You can always have the leftover soups with water and bring to a boil. Place steamer
over rice if you want them to be more filling. I basket on top and add in your peeled and chopped
recommend buying a couple boxes of frozen potatoes.
rice from the grocery store. You can keep them
in the freezer at work if you are ever in a pinch. Reduce the heat to a simmer, cover and cook
They taste like fresh rice and all you need is about 15 minutes or until fork tender. In another
a microwave to heat them up! I also suggest pan add in your veggies and cook over med-high
keeping a few bags of frozen veggies and a low heat with a little seasoning of your choice, I like
fat yummy sauce at work. You can easily make garlic salt, until warm.
a delicious meal if you need to out of these 3
ingredients. Once the potatoes are done drain the water and
mash the potatoes with the milk, salt, and garlic
powder until creamy. Eat with the mixed veggies.
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 DAY 13
BREAKFAST
Tofu Scramble (1)
• 1 serving Tofu Scramble
• 1 side of veggies (optional)

Heat up tofu scramble and veggies until warm

either in a microwave or on the stovetop.

LUNCH
Burrito Bowl (1)
• 2 cups spring mix
• 1/2 cup black beans, rinsed and drained
• 1 cup cooked rice
• 1/2 cup corn, defrosted
• 1/4 red onion, minced
• 1/4 tsp chili powder
• 1/4 tsp cumin
• 1/4 tsp garlic powder DINNER
• 1/4 tsp salt Loaded Baked Potatoes (1)
• 1/2 avocado • 1 cup fat-free refried beans
• 1 tomato, diced • 2 russet potatoes (500g)
• hot sauce or salsa to top • 4 tbsp cheese sauce
• minced onion
Cook the rice according to the package • diced tomato
instructions. Toss your black beans in chili
powder, cumin and garlic powder and a pinch of Preheat your oven to 400°F (205°C). Wash your
salt. Take your avocado and massage it into the potatoes and prick with a fork. Place directly on the
spring mix in a large bowl. oven rack and bake for 1 hour. Heat up the refried
beans in a small pan with a splash water.
Add your cooked rice, beans, corn, onion and
tomato on top with hot sauce or salsa of your Once the potatoes are done, cut a slit in the center
choice. of the potato. Place heated beans on the potato,
top with cheese sauce and onion and tomato. Have
veggies as a side.

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 DAY 14
BREAKFAST
Chocolate Strawberry Oats (1)
• 1 cup instant oats
• 1 cup strawberries, sliced in half
• 1 tbsp cocoa powder
• 1/2 tsp vanilla extract
• stevia (to sweeten)
• splash of soy milk

Place oats in a bowl. Heat up 2 cups of water and

pour over top or mix together and microwave 2
minutes. Add in your vanilla, cocoa powder and
stevia and mix well. Add sliced strawberries on
top. Add a splash of soy milk for creaminess.

If strawberries are not in season or you cant find

good ones use sliced apple or other berries.
DINNER
LUNCH Cheesy Hash Brown Bake (1)
Leftover Spanish Rice & Beans (1) • 1 bag (5 cups) frozen hash browns
• 1 serving of Spanish Rice & Beans • 2 cups frozen broccoli
• 1/2 avocado, sliced • 1/2 cup cheese sauce (from day 11)
• 1-2 cups spring mix
• hot sauce Preheat oven to 400°F (205°C). Place your frozen
hash browns and broccoli in a 9”x9” baking dish.
Heat up your leftover rice and beans. Place a
bunch of greens and any other veggies you like Pour your cheese sauce over top and bake for 30-
in a bowl. Top with the Spanish rice and beans.
40 minutes or until brown. Add extra cheese sauce
Then top with avocado and hot sauce.
on top if desired.

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week 3
SHOPPING LIST

STA R CHES PRODUCE FROZ EN I TEM S

• 3 cups instant oats • 1 avocado • 1/2 cup frozen corn
• 1 lb white rice (can buy frozen • 9 bananas • 3 lbs any kind of frozen
microwaveable packets for • 1 broccoli head veggies you like for sides
lunches) • 2 carrots • 2 lbs frozen mixed berries
• 5 lbs russet potatoes • 1 cucumber • 1 lb frozen strawberries (if
• 4 garlic cloves
• 3 lbs yellow or red potatoes can’t find fresh)
• 1 lemon & 1 lime
• 2 sweet potatoes (500g) • 1 bag frozen hash browns
• 2 red onions
• 8 rice paper sheets (about 1 lb, no oil)
• small package of mushrooms
• 1 block extra firm tofu • 1 cup frozen broccoli
• 2 red bell peppers
• 15 oz can black beans
• 1/2 lb box spinach
• 1 cup dry red lentils N UTS & SEED S
• 1 lb box spring mix
• 2 x 14 oz cans lentils • 2 tbsp tahini
• 4 tomatoes
• 4 oz spaghetti noodles • 1 lb strawberries
• fruit of your choice for snacks

S PICES & MISC

• 1 jar Better Than Bouillon or • 15 oz can diced tomatoes
64 oz veggie broth • 12 tbsp soy sauce (tamari) or coconut aminos
• onion powder • 1 cup low fat marinara sauce
• garlic powder • 2 x 16 oz boxes soy milk or unsweetened plant milk
• 1 cup nutritional yeast • 1 tbsp unseasoned plain rice vinegar
• salt • mustard
• cumin • 10 tbsp maple syrup
• cayenne (optional) • 1 tsp baking powder
• chili powder • cocoa powder
• paprika • 2 tbsp mushroom powder
• cinnamon • 3 oz tomato paste
• 2 tsp vanilla extract
• stevia
• 4 tbsp flour or arrowroot
powder (for gravy)
M E TR I C CONVERSIONS
• 1 lb = 16 oz = 454g
• 15 oz = 426mL

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THE MONTHLY MENU 40
meal prep
TIPS FOR THE WEEK

All of the recipes have a number next to them (3) this number indicates how many servings it
makes. Look through the week ahead of time and any meal that has a 2 or larger, you will want to
meal prep. These are the larger batches of food like soups or chilis.
I also suggest making any salad dressings and washing your fruits and veggies so they are ready
for the week.

The lunches planned are typically salads, soups and things that can be easily reheated at
work. A great thing to buy is frozen rice. You can easily heat it up in the microwave at work and it
tastes just like fresh rice. I like to meal prep everything for 3-4 days and then do another meal prep
mid week to ensure that everything is fresh. You don’t want to meal prep too far in advance. If you
work from home you can make the meals as you go along.

Prep your veggie sides for the week as well so you have no excuse not to eat them.
Grab the frozen veggies you chose when shopping and 5 food containers that can hold 2 cups
each. Add 2 cups of frozen veggies in each container that you like. These will be the veggies for our
lunches and dinners. I love to mix frozen veggies together so I will add broccoli, cauliflower and
mix that with a bag of peas, corn and carrots. Add in any seasonings you like and mix it up. Here
are some ideas:

• Cauliflower with curry powder and salt

• Broccoli with nutritional yeast and salt
• Peas, corn, carrots, and green beans with garlic salt and black pepper
• Zucchini noodles with fat-free marinara (put this on the side)
• French-style green beans with garlic powder and salt
• Chopped salad with a low-fat dressing on the side

You can also use fresh veggies for your sides & steam or prepare them ahead of time.
There is a section at the end of this PDF for veggie side recipes as well as some sauces and dessert
options. For snacks, I recommend sticking to fruits or raw veggies if your goal is weight loss. Try to
eat 3 main meals that are filling and eat until you are full for each meal. If you need to add more
starches, fruits or veggies to a meal go ahead and do so.

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meal prep
TIPS FOR THE WEEK

Pre-steamed potatoes are great if you are short on time and are perfect for
crispy oil-free fries. In a large pot, add in about 2-3 inches of water and bring to
a boil. Place a steamer tray in the bottom and add in 3-5 lbs of potatoes (whole).
Cover with a lid, reduce the heat to low and cook for about 20 minutes.

You can also do this in the instant pot on sealed high

pressure for 5 minutes. Once done, place in a bowl
in the fridge uncovered to use throughout the week.

Keep it simple! If there are meals you really enjoy, keep

making them. You do not have to make every meal each
week. The key here is to find meals that you love, that you look
forward to eating healthy.

Meal prep as you go during the week..

When you cook pasta, cook an extra portion with sauce and store in
prep containers for lunches or dinners for the week. If tofu is on the
menu, make sure to press it the night before so that it is ready when you
need it. You can prepare rice noodles in advance and store them in a
bowl of water in the fridge and simply drain the water when you need them
for a meal. If you aren’t hungry to eat the entire meal, save the rest for a snack
later. You can also pre-portion out your oatmeal to make it easier and just pour
hot water on it or microwave it in the morning. The smoothies can be pre-
chopped and frozen as well if you wish to do that. I suggest looking at the next
days meals the night before and prepping your lunches to make sure you are
ready for work in the morning. I do not do all the meal prep at one time because
everything stays a lot more fresh if we cut up ingredients and prep them
individually. You can throw your lunches into a container in the morning or the
night before. A little bit of effort goes a long way!

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meal prep
WEEK 3 - SUNDAY

These are the meals I would recommend prepping on Sunday this week. The first time they appear in
the meal plan for the week the recipe will also be there so if you prepped it just have 1 portion of it as
stated for the meal that day.

Sweet Potato Salad (2)

• 2 sweet potatoes (500g), chopped
• 2 tomatoes, diced
• 3 cups spring mix
• 14 oz can lentils, rinsed and drained
• 1/4 red onion, minced
Dressing (2)
• 4 tbsp maple syrup
• 2 tbsp tahini
• 1 tsp garlic powder
• 1/2 tsp salt to taste
• 1/2 lemon, juiced + a little water to thin out

Preheat your oven to 400°F (205°C) and toss the chopped sweet potatoes with a little salt or seasoning
you like. I love curry powder on them. Bake for 25 minutes on a non-stick pan. Mix together your
dressing ingredients and separate into 2 jars.

Once the potatoes are done, allow them to cool then combine all the ingredients into 2 separate meal prep
containers with the dressing on the side.

Broccoli Cheddar Soup (2)

• 6 yellow or red potatoes (1000g), chopped
• 3 cups broccoli (fresh or frozen)
• 1/2 cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp salt
• 4 cups of water

Add all of your ingredients (except the nutritional yeast) into a large pot and bring to a boil. Reduce
heat to a simmer, cover and cook 10 minutes or until the potatoes are soft. Lightly blend with an
immersion blender. Separate into 2 meal prep containers for lunches.

You will also want to prep your veggie sides, press tofu, and steam any potatoes for the week and store
them in the fridge. You can cut up the smoothie ingredients and store in bags in the freezer if you wish
to do that. Then you can just throw the bag of smoothie ingredients into your blender with soy milk for
an easier morning breakfast.

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meal prep
WEEK 3 - WEDNESDAY

Do as much meal prep as you wish. It is going to depend on how much time you have in the mornings
and at lunch time to prepare your meals but I always suggest getting your lunch together while you
are making your breakfast in the morning. Also grab any fruit you wish to have for snacks to bring with
you for lunches.

You can prep a few servings of the lentil bolognese if you want to as well. Just double or triple the
recipe and store in the fridge to reheat when it comes time to enjoy it.

Red Lentil Chili (3)

• 2 garlic cloves, minced
• 3 cups water (or veg broth)
• 15 oz can diced tomatoes
• 3 oz tomato paste (1/2 of a small can)
• 1 red pepper, diced
• 1/2 red onion, diced
• 1 cup dry red lentils
• 1 tsp chili powder
• 1 tsp paprika
• 1 tbsp maple syrup
• 1 tsp Better Than Bouillon or salt to taste (omit this if used veggie broth in place of water)

In a large pot on the stove, add in all of your ingredients, bring to a boil, reduce heat to a simmer, cover
and cook for 25 minutes. You can also do this in the instant pot on sealed high pressure for 20 minutes
and let it naturally release for 5 minutes and then vent. Divide chili into 3 servings.

Gravy (4) for mashed potatoes this week

• 4 tbsp flour (sub arrowroot powder for gf)
• 1 tbsp nutritional yeast
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp mushroom powder (or poultry seasoning)

Mix together the dry seasoning to use when preparing gravy this week.

Also steam any more potatoes you may need for the rest of the week and look through the rest of the
meals to see if there is any additional prep you wish to do at this time.

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 DAY 15
BREAKFAST
Chocolate Banana Smoothie (1)
• 3 bananas, frozen or fresh
• 2 cups spinach
• 1 cup unsweetened soy milk
• 1 tbsp cocoa powder
• stevia (to sweeten)
• a little water if needed to blend

Place all of your ingredients in a blender and

blend until smooth. Can use fresh ripe bananas
or frozen.

LUNCH
Sweet Potato Salad (2)
• 2 sweet potatoes (500g), chopped
• 2 tomatoes, diced
• 3 cups spring mix DINNER
• 14 oz can lentils, rinsed and drained Lentil Veggie Bolognese (1)
• 1/4 red onion, minced • 4 oz spaghetti noodles, dry
Dressing (2) • 1 cup marinara sauce, low fat
• 4 tbsp maple syrup • 1 cup broccoli, frozen
• 2 tbsp tahini • 1 cup mixed frozen veggies
• 1 tsp garlic powder • 1/2 cup lentils, rinsed and drained
• 1/2 tsp salt to taste • 1 tbsp nutritional yeast
• 1/2 lemon, juiced + a little water to thin out
Cook pasta according to instructions on package.
Preheat oven to 400°F (205°C) and toss the Once done drain and add your pasta sauce, lentils
chopped sweet potatoes with a little salt or and veggies into the pan.
seasoning you like. I love curry powder on them.
Bake for 25 minutes on a non-stick pan. Mix Cook over medium heat until it starts to bubble,
together your dressing ingredients and separate add in the pasta, toss in sauce, sprinkle with
into 2 jars. nutritional yeast and serve.

Once the potatoes are done, allow them to cool

then combine all the ingredients in 2 meal prep
containers. Have 1 serving with dressing for
lunch.

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 DAY 16
BREAKFAST
Strawberry Cream Oats (1)
• 1 cup instant oats
• 2 cups of water
• 1 cup strawberries, sliced, fresh or frozen
• 1/2 cup unsweetened plant milk
• 1/2 tsp vanilla extract
• 3-4 drops of stevia (optional)

Place oats in a bowl. Heat up 2 cups of water and

pour over top or mix together and microwave
2 minutes. Add in your vanilla, plant milk and
stevia and mix well. Add strawberries on top.

LUNCH
Broccoli Cheddar Soup (2)
• 6 yellow or red potatoes (1000g), chopped
• 3 cups broccoli (fresh or frozen)
DINNER (cont.)
• 1/2 cup nutritional yeast
Spring Roll Sauce (2)
• 1 tsp garlic powder
• 2 tbsp soy sauce or coconut aminos
• 1 tsp onion powder
• 1/2 lime, juiced
• 1 tsp salt
• 1 garlic clove, minced
• 4 cups of water
• 1/2 tbsp rice vinegar
• 2 tbsp maple syrup
Add all of your ingredients (except the nutritional
yeast) into a large pot and bring to a boil. Reduce
heat to a simmer, cover and cook 10 minutes or Cut your tofu into 8 pieces and place in a bowl.
until the potatoes are soft. Lightly blend with an Pour soy sauce on top and flip the tofu over to
immersion blender. Separate into 2 meal prep saturate each piece. Sprinkle garlic powder on top
containers for lunches. of the tofu. Air fry or bake in oven on 400°F (205°C)
for 8-10 minutes.
DINNER
Tofu Spring Rolls (1) When you are ready to prepare the spring rolls, wet
• 4 rice paper sheets the rice paper on each side under the sink faucet.
• 1/2 block extra firm tofu, pressed & drained Place your greens, 1/4 of your rice, 2 pieces of tofu,
• 2 tbsp soy sauce cucumber and carrots and roll up like a burrito.
• 1 tsp garlic powder Repeat this process until all the rolls are done then
• 2 cups spring mix cut in half. Serve with 1 serving of the spring roll
• 1/4 cucumber, sliced finely sauce.
• 1/2 cup cooked rice
• 1 carrot, shredded

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 DAY 17
BREAKFAST
Berry Banana Smoothie (1)
• 2 bananas
• 2 cups frozen berries
• 1 cup unsweetened soy milk
• 1 cup spinach
• 3-5 drops of stevia (optional)

Place all ingredients in a blender and blend until

smooth.

LUNCH
Leftover Sweet Potato Salad (1)
• 1 serving of Sweet Potato Salad
• leftover dressing from day 15

Take your salad that was made earlier in the

week and drizzle the leftover dressing. Enjoy! DINNER (cont.)
In a large pot on the stove, add in all of your
DINNER ingredients, bring to a boil, reduce heat to a
Red Lentil Chili (3) simmer, cover and cook for 25 minutes. You can
• 2 garlic cloves, minced also do this in the instant pot on sealed high
• 3 cups water (or veg broth) pressure for 20 minutes and let it naturally release
• 15 oz can diced tomatoes for 5 minutes and then vent.
• 3 oz tomato paste (1/2 of a small can)
• 1 red pepper, diced Divide chili into 3 servings. Have 1 serving for dinner
• 1/2 red onion, diced with 1 cup cooked white rice and 1 side of veggies.
• 1 cup dry red lentils
• 1 tsp chili powder This is also really good with hummus and hot
• 1 tsp paprika sauce on top!
• 1 tbsp maple syrup
• 1 tsp Better Than Bouillon or salt to taste
(omit this if used veggie broth in place of
water)
To Serve
• 1 cup cooked white rice
• 1 side of veggies

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 DAY 18
BREAKFAST
Strawberry Cream Oats (1)
• 1 cup dry oats
• 2 cups of water
• 1 cup strawberries, sliced, fresh or frozen
• 1/2 cup unsweetened plant milk
• 1/2 tsp vanilla extract
• 3-4 drops of stevia (optional)

Place oats in a bowl. Heat up 2 cups of water and

pour over top or mix together and microwave
2 minutes. Add in your vanilla, plant milk and
stevia and mix well. Add strawberries on top.

LUNCH
Leftover Broccoli Cheddar Soup (1)
• 1 serving of Broccoli Cheddar soup
• 1 cup cooked rice DINNER (cont.)
• 1 side of veggies (optional) In a saucepan over high heat, fill it about 1/4 with
water and bring to a boil. Place steamer basket on
Warm up the leftover soup in the microwave for top and add in your peeled and chopped potatoes.
2-3 minutes or on the stove top over medium
heat 4-6 minutes. You can have this over rice if Reduce the heat to a simmer, cover and cook
you are more hungry and add a side of veggies. about 15 minutes or until fork tender. Once the
Feel free to just have the soup on its own as well. potatoes are done, drain the water and mash the
potatoes with the milk until creamy.
DINNER
Mashed Potatoes & Gravy (1) Mix together the dry gravy ingredients in a small
• 2 russet potatoes (500g), peeled & chopped container that you can seal to store the rest for
• 1/2 cup unsweetened soy milk later recipes.
• 1 side of veggies
• 1 serving of gravy In a small bowl add 2 tbsp soy sauce, 1/4 of the
• 2 tbsp soy sauce or coconut aminos dry gravy mix and 1/2 cup water and mix together.
Gravy (4) Pour mix into a pan over medium heat and stir
• 4 tbsp flour (sub arrowroot powder for gf) continuously. Once the gravy is warm and it has
• 1 tbsp nutritional yeast thickened, pour it over the potatoes and veggies.
• 1 tbsp onion powder
• 1 tbsp garlic powder
• 1 tbsp mushroom powder (or poultry
seasoning)
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 DAY 19
BREAKFAST
Chocolate Banana Smoothie (1)
• 3 bananas, frozen or fresh
• 2 cups spinach
• 1 cup unsweetened soy milk
• 1 tbsp cocoa powder
• stevia (to sweeten)
• a little water if needed to blend

Place all of your ingredients in a blender and

blend until smooth. Can use fresh ripe bananas
or frozen.

LUNCH
Leftover Red Lentil (1)
• 1 serving of Red Lentil Chili
• 1 cup cooked rice
• 1 side of veggies
DINNER (cont.)
Warm up the leftover chili in the microwave for Spring Roll Sauce (2 - use leftover from day 16)
2-3 minutes or on the stove top over medium • 2 tbsp soy sauce or coconut aminos
heat 4-6 minutes. Serve with a side of warm rice • 1/2 lime, juiced
and a side of veggies. Microwave a frozen rice • 1 garlic clove, minced
package at work for warm rice. • 1/2 tbsp rice vinegar
• 2 tbsp maple syrup
DINNER
Tofu Spring Rolls (1) Cut your tofu into 8 pieces and place in a bowl.
• 4 rice paper sheets Pour soy sauce on top and flip the tofu over to
• 1/2 block extra firm tofu, pressed & drained saturate each piece. Sprinkle garlic powder on top
• 2 tbsp soy sauce of the tofu. Air fry or bake in oven on 400°F (205°C)
• 1 tsp garlic powder
for 8-10 minutes.
• 2 cups spring mix
• 1/4 cucumber, sliced finely
When you are ready to prepare the spring rolls wet
• 1/2 cup cooked rice
the rice paper on each side under the sink faucet.
• 1 carrot, shredded
Place your greens, 1/4 of your rice, 2 pieces of tofu,
TIP - If you don’t want to make the spring rolls cucumber and carrots and roll up like a burrito.
you can easily make this into a tasty bowl! Add Repeat this process until all the rolls are done then
rice for some more carbs and try adding mango cut in half. Serve with 1 serving spring roll sauce.
or pineapple for flavor. You can also add a little
sesame seeds, sweet chili or any sauces from the
sauces section to change it up.
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 DAY 20
BREAKFAST
Hash browns (1)
• 1 bag (5 cups) frozen hash browns
• 2 cups mixed veggies you like (I use
mushrooms, bell pepper, onion)
• 1/2 tsp each paprika, garlic powder, onion
powder, salt to taste
• ketchup or hot sauce

Preheat oven to 400°F (205°C) and grab a non-

stick baking sheet or baking pan. Place your
hash browns, seasonings and veggies in a large
bowl and toss then spread out onto a baking
sheet. Cook for 30- 40 minutes in the oven. You
can eat this with extra veggies if you like. Serve
with ketchup or hot sauce on top.

LUNCH
Potato Fries & Avocado Salad (1) DINNER
• 2 russet potatoes (500g) Mashed Potatoes & Gravy (1)
• 1/2 tsp each onion powder, paprika, garlic • 2 russet potatoes (500g), peeled and chopped
powder, salt • 1/2 cup unsweetened soy milk
Salad • 1 side of veggies
• 2 cups spring mix • 1 serving of gravy (from day 18)
• 1/2 avocado • 2 tbsp soy sauce or coconut aminos
• 1/2 cup cucumber, chopped
• 1/2 tomato, diced In a saucepan over high heat fill it about 1/4 way
• 1/2 tsp garlic powder with water and bring to a boil. Place steamer
• 1 tsp soy sauce or coconut aminos basket on top and add in your peeled and chopped
potatoes. Reduce the heat to a simmer, cover and
Preheat oven or air fryer to 350°F (175°C). Cut
cook about 15 minutes or until fork tender.
potatoes into fry shapes and place in a bowl. Add
in seasonings and toss until coated. Place on a
Once the potatoes are done drain the water and
baking sheet and cook for 30 minutes in oven or
mash the potatoes with the milk until creamy.
20 min in air fryer or until crispy.

Place your greens in a large bowl with the In a small bowl add 2 tbsp soy sauce, 1/4 of the dry
avocado, garlic powder and soy sauce. Massage gravy mix and 1/2 cup water. Pour mix into a pan
the avocado mixture into the greens with your over medium heat and stir continuously. Once the
hands very well top with veggies and eat with gravy is warm and its thickened, pour it over the
fries. (Pre-steamed potatoes will only need 10-15 potatoes and veggies.
min to cook).
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 DAY 21
BREAKFAST
Waffles With Berries (1)
• 1 cup oats
• 1/2 ripe banana
• 1/2 tsp vanilla extract
• 1 tsp baking powder
• 3/4 cup water
Toppings
• 1 tbsp maple syrup
• 1 cup berries (fresh or thawed from frozen)
• cinnamon

First heat turn on your waffle iron to medium

heat so it can warm up while we make the
pancakes. If you do not have a great non-stick
skillet use a little spray oil.

Add all of your ingredients into your blender DINNER

and blend on high for 30 seconds or until very Burrito Bowl (1)
• 2 cups spring mix
smooth (no chunks).
• 1/2 cup black beans, rinsed and drained
• 1 cup cooked rice
Pour about 1/4 cup of the batter on your waffle
• 1/2 cup corn, defrosted
maker to make one waffle. Let it sit until the light • 1/4 red onion, minced
goes off. Repeat this process until you use all the • 1/4 tsp each chili powder, cumin, garlic powder,
batter. Transfer to a plate and top with maple tsp salt
syrup, berries and cinnamon. • 1/2 avocado
• 1 tomato, diced
LUNCH • hot sauce or salsa to top
Leftover Red Lentil Chili (1)
• 1 serving of Red Lentil Chili Cook the rice according to the package instructions.
Toss your black beans in chili powder, cumin and
• 1 cup cooked rice
garlic powder and a pinch of salt. Take your avocado
• 1 side of veggies
and massage it into the spring mix in a large bowl.
Add your cooked rice, beans, corn, onion and tomato
Warm up the leftover chili in the microwave for on top with hot sauce or salsa of your choice.
2-3 minutes or on the stove top over medium
heat 4-6 minutes. Serve with a side of warm rice TIP - By the end of the week you can use a lot of
and a side of veggies. Microwave a frozen rice things up that you have extra by making burrito
package at work for warm rice. bowls with different ingredients. Try adding roasted
veggies to them or sauces from the sauces section
to make them more interesting.
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week 4
SHOPPING LIST

STA R CHES PRODUCE FROZ EN I TEM S

• 3 x 15 oz cans black beans • 3 carrots • 1 lb frozen corn
• 2 yellow and 1 red onion
• 15 oz can pinto beans • 3 lbs any kind of frozen
• 2 avocado
• 2 cups instant or rolled oats • 2 tomatoes veggies you like for sides
• 2 lbs white rice • 1/2 lb box spring mix • 1 lb frozen mixed berries
• 1 lb brown rice • 2 stalks celery • 1 lb frozen raspberries
• 5 lbs russet potatoes • 1 head iceberg lettuce • 2 bags frozen hash browns
• 6 garlic cloves
• 16 oz fusilli noodles (about 1 lb, no oil)
• 1 pack cherry tomatoes
• 1 block extra firm tofu • 1 red bell pepper
• 1 zucchini
• 1 thumb of ginger
• 2 small boxes of mushrooms
• 7 bananas
• 1 lime & 1 lemon
• 1 cucumber
• fruit of your choice for snacks

S PICES & MISC

• 32 oz veggie broth • 8 oz water chestnuts (for lettuce wraps)
• baking powder • 10 kalamata olives (for pasta salad)
• chili powder • salsa or hot sauce
• cinnamon • ketchup
• cumin • soy sauce (tamari) or coconut aminos
• garlic powder • sesame oil (optional for lettuce wraps)
• 3 tbsp hoisin sauce • 16 oz box soy milk or unsweetened plant milk
• Italian seasoning • 2 tbsp unseasoned plain rice vinegar
• 1 tbsp maple syrup • 1 tsp sesame seeds
• 1 tbsp mushroom powder • 2 tbsp sun-dried tomatoes (dry)
• 3 tbsp nutritional yeast • vanilla extract
• onion powder
• paprika
• smoked paprika

M E TR I C CONVERSIONS
• 1 lb = 16 oz = 454g
• 15 oz = 426mL

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THE MONTHLY MENU 52
meal prep
TIPS FOR THE WEEK

All of the recipes have a number next to them (3) this number indicates how many servings it
makes. Look through the week ahead of time and any meal that has a 2 or larger, you will want to
meal prep. These are the larger batches of food like soups or chilis.
I also suggest making any salad dressings and washing your fruits and veggies so they are ready
for the week.

The lunches planned are typically salads, soups and things that can be easily reheated at
work. A great thing to buy is frozen rice. You can easily heat it up in the microwave at work and it
tastes just like fresh rice. I like to meal prep everything for 3-4 days and then do another meal prep
mid week to ensure that everything is fresh. You don’t want to meal prep too far in advance. If you
work from home you can make the meals as you go along.

Prep your veggie sides for the week as well so you have no excuse not to eat them.
Grab the frozen veggies you chose when shopping and 5 food containers that can hold 2 cups
each. Add 2 cups of frozen veggies in each container that you like. These will be the veggies for our
lunches and dinners. I love to mix frozen veggies together so I will add broccoli, cauliflower and
mix that with a bag of peas, corn and carrots. Add in any seasonings you like and mix it up. Here
are some ideas:

• Cauliflower with curry powder and salt

• Broccoli with nutritional yeast and salt
• Peas, corn, carrots, and green beans with garlic salt and black pepper
• Zucchini noodles with fat-free marinara (put this on the side)
• French-style green beans with garlic powder and salt
• Chopped salad with a low-fat dressing on the side

You can also use fresh veggies for your sides & steam or prepare them ahead of time.
There is a section at the end of this PDF for veggie side recipes as well as some sauces and dessert
options. For snacks, I recommend sticking to fruits or raw veggies if your goal is weight loss. Try to
eat 3 main meals that are filling and eat until you are full for each meal. If you need to add more
starches, fruits or veggies to a meal go ahead and do so.

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meal prep
TIPS FOR THE WEEK

Pre-steamed potatoes are great if you are short on time and are perfect for
crispy oil-free fries. In a large pot, add in about 2-3 inches of water and bring to
a boil. Place a steamer tray in the bottom and add in 3-5 lbs of potatoes (whole).
Cover with a lid, reduce the heat to low and cook for about 20 minutes.

You can also do this in the instant pot on sealed high

pressure for 5 minutes. Once done, place in a bowl
in the fridge uncovered to use throughout the week.

Keep it simple! If there are meals you really enjoy, keep

making them. You do not have to make every meal each
week. The key here is to find meals that you love, that you look
forward to eating healthy.

Meal prep as you go during the week..

When you cook pasta, cook an extra portion with sauce and store in
prep containers for lunches or dinners for the week. If tofu is on the
menu, make sure to press it the night before so that it is ready when you
need it. You can prepare rice noodles in advance and store them in a
bowl of water in the fridge and simply drain the water when you need them
for a meal. If you aren’t hungry to eat the entire meal, save the rest for a snack
later. You can also pre-portion out your oatmeal to make it easier and just pour
hot water on it or microwave it in the morning. The smoothies can be pre-
chopped and frozen as well if you wish to do that. I suggest looking at the next
days meals the night before and prepping your lunches to make sure you are
ready for work in the morning. I do not do all the meal prep at one time because
everything stays a lot more fresh if we cut up ingredients and prep them
individually. You can throw your lunches into a container in the morning or the
night before. A little bit of effort goes a long way!

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meal prep
WEEK 4 - SUNDAY

These are the meals I would recommend prepping on Sunday this week. The first time they appear in
the meal plan for the week the recipe will also be there so if you prepped it just have 1 portion of it as
stated for the meal that day.

Black Bean Soup (3)

• 2 15 oz cans black beans, rinsed and drained
• 1 yellow onion, chopped
• 2 stalks celery, chopped
• 2 carrots, peeled and chopped
• 3 garlic cloves, minced
• 1 tbsp cumin
• 1 tsp chili powder
• 1 tsp paprika
• 3 cups vegetable broth (can sub with BTB and water)

In a saucepan over medium heat, add 2-3 tbsp of the vegetable stock into the pan. Add in your onion,
celery, carrot and garlic and sauté for 5-7 minutes until fragrant. Add in the rest of your ingredients and
bring to a boil. Once boiling, cover, reduce heat to a simmer and let cook for 25 minutes.

Once the soup is done, use an immersion blender to lightly blend until creamy. I personally like to
leave a little bit of chunks in it for texture. Split into 3 servings.

Italian Pasta Salad (3)

• 16 oz whole wheat fusilli noodles*
• 10 kalamata olives, sliced
• 1/4 red onion, minced
• 1 large cucumber, diced
• 2 tbsp sun-dried tomatoes
• 10 cherry tomatoes, chopped
Seasoning Ingredients
• 2 tbsp nutritional yeast
• 1 tbsp Italian seasoning
• 1 tsp garlic powder
• 1 tsp red chili flakes (optional)
• 1 lemon, juiced
• 1 tsp salt or to taste

In a saucepan, bring a pot of water to a boil and cook pasta according to directions. *Since the salad is
cold any gluten free noodles will get hard. If you cannot eat wheat, you can sub the noodles for 500g
of cooked and cooled potatoes or 3 cups cooked quinoa. Once the pasta in done, drain and transfer to
a large bowl and toss in the seasoning ingredients than add in the rest of your salad ingredients and
toss. Separate into 3 containers.

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meal prep
WEEK 4 - SUNDAY

You will also want to prep your veggie sides, press tofu, and steam any potatoes for the week and store
them in the fridge. You can cut up the smoothie ingredients and store in bags in the freezer if you wish
to do that. Then you can just throw the bag of smoothie ingredients into your blender with soy milk for
an easier morning breakfast. Do as much meal prep as you wish. It is going to depend on how much
time you have in the mornings and at lunch time to prepare your meals but I always suggest getting
your lunch together while you are making your breakfast in the morning. Also grab any fruit you wish
to have for snacks to bring with you for lunches .
WEEK 4 - WEDNESDAY

Tofu Lettuce Wraps (2)

• 1 block extra firm tofu, pressed and cubed
• 8 oz can water chestnuts, drained, and chopped
• 1/2 zucchini, chopped
• 1 cup mushrooms, chopped
• 1 carrot, chopped
• 3 garlic cloves, minced
• 1 thumb ginger, finely minced
• 1/2 head butter lettuce or iceberg lettuce
Sauce Ingredients
• 3 tbsp hoisin sauce
• 2 tbsp rice vinegar, unseasoned
• 2 tbsp tamari or soy sauce
• 1 tsp sesame oil (optional)
• 1 tsp red pepper flakes (optional)
• 1 tsp sesame seeds

In a large saucepan over medium heat add in a little bit of water or cooking oil and the garlic. Sauté for
3-4 minutes or until fragrant. Next add in your zucchini, mushrooms, carrots, water chestnuts and tofu
and let that cook while we make our sauce.

Whisk together sauce ingredients and pour over veggies in the saucepan and cook for 10 minutes
stirring frequently. Once it’s done, split the mixture into 2 servings with lettuce in a separate container.

Also steam any more potatoes you may need for the rest of the week and look through the rest of the
meals to see if there is any additional prep you wish to do at this time.

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 DAY 22
BREAKFAST
Raspberry Banana Smoothie (1)
• 3 bananas, fresh or frozen
• 1 cup frozen raspberries
• 1 cup unsweetened soy milk
• stevia (to sweeten)

Place all of your ingredients in a blender and

blend until smooth. Can use fresh ripe bananas
or frozen or a combination of both.

LUNCH
Black Bean Soup (3)
• 2 15 oz cans black beans, rinsed and drained
• 1 yellow onion, chopped
• 2 stalks celery, chopped
• 2 carrots, peeled and chopped
• 3 garlic cloves, minced DINNER
• 1 tbsp cumin Zesty Potato Fries (1)
• 1 tsp chili powder • 2 russet potatoes (500g)
• 1 tsp paprika • 1/2 tsp each chili powder, garlic powder
• 3 cups vegetable broth (can sub with BTB • 1/4 tsp each smoked paprika and salt
and water) To Serve
• 1 side of veggies
In a saucepan over medium heat, add 2-3 tbsp • ketchup or low fat dipping sauce
of the vegetable stock into the pan. Add in your
onion, celery, carrot and garlic and sauté for 5-7 Preheat oven or air fryer to 350°F (175°C). Cut
minutes until fragrant. Add in the rest of your potatoes into fry shapes and place in a bowl. Add in
ingredients and bring to a boil. Once boiling, seasonings and toss until coated.
cover, reduce heat to a simmer and let cook for
25 minutes. Place on a baking sheet and cook for 30 minutes
in oven or 20 min in air fryer or until crispy. Pre-
Once the soup is done, use an immersion steamed potatoes will only need 10-15 min to cook.
blender to lightly blend until creamy. I personally
like to leave a little bit of chunks in it for texture. Enjoy with a side of veggies and a low fat dipping
Split into 3 servings, have 1 serving for lunch sauce.
with a side of veggies or over a cup of rice if you
want it to be more filling. You can also add a little
leftover avocado or some cilantro or pico de gallo
to the top.
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 DAY 23
BREAKFAST
Savory Oats (1)
• 1/2 cup rolled oats
• 1 cup water
• 2 cups mixed veggies (bell pepper, onion,
mushrooms)
• 1/2 cup pinto beans, rinsed and drained
• 1/2 avocado
• salsa or hot sauce
• 1/4 tsp each chili powder, garlic powder

In a saucepan over medium heat add in your

veggies and sauté in 1-2 tbsp of water for a
minute or so.

Add in your oats, water, and seasonings. Cook 2-3

minutes over high heat until the oats absorb all
the water. Then add the oats to a bowl, top with LUNCH (cont.)
beans, avocado, salsa or hot sauce. If you cannot eat wheat, you can sub the noodles
for 500g of cooked and cooled potatoes or 3 cups
LUNCH cooked quinoa. Once the pasta in done, drain and
Italian Pasta Salad (3) transfer to a large bowl and toss in the seasoning
• 16 oz whole wheat fusilli noodles* ingredients than add in the rest of your salad
• 10 kalamata olives, sliced ingredients and toss. Separate into 3 containers
• 1/4 red onion, minced and have 1 serving for lunch.
• 1 large cucumber, diced
• 2 tbsp sun-dried tomatoes DINNER
• 10 cherry tomatoes, chopped Leftover Black Bean Soup (1)
Seasoning Ingredients • 1 serving of Black Bean Soup
• 2 tbsp nutritional yeast • 1 cup cooked rice
• 1 tbsp Italian seasoning • 1 side of veggies
• 1 tsp garlic powder
• 1 tsp red chili flakes (optional) Warm up the leftover soup in the microwave for 2-3
• 1 lemon, juiced minutes or on the stove top over medium heat 4-6
• 1 tsp salt or to taste minutes.

In a saucepan, bring a pot of water to a boil and Serve with a side of warm rice and a side of
cook pasta according to directions. *Since the veggies. You can also add a little leftover avocado
salad is cold any gluten free noodles will get or cilantro or pico de gallo to the top.
hard.
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 DAY 24
BREAKFAST
Hash Browns (1)
• 1 bag frozen hash browns (5 cups)
• 2 cups mixed veggies (mushrooms, bell
pepper, onion)
• 1/2 tsp each paprika, garlic powder, onion
powder
• salt to taste
• ketchup or hot sauce

Preheat oven to 400°F (205°C) and grab a non-

stick baking sheet or baking pan.
Place your hash browns, seasonings and veggies
in a large bowl and toss then spread out onto the
baking sheet.
Cook for 30-40 minutes in the oven. You can
eat this with extra veggies if you like. Serve with
ketchup or hot sauce on top. DINNER
Zesty Potato Fries (1)
LUNCH • 2 russet potatoes (500g)
Burrito Bowl (1) • 1/2 tsp chili powder
• 2 cups spring mix • 1/2 tsp garlic powder
• 1/4 tsp smoked paprika
• 1/2 cup black beans, rinsed and drained
• 1/4 tsp salt
• 1 cup cooked rice
To Serve
• 1/2 cup corn, defrosted
• 1 side of veggies
• 1/4 red onion, minced
• ketchup or low fat dipping sauce
• 1/4 tsp each chili powder, cumin, garlic
powder, salt
Preheat oven or air fryer to 350°F (175°C). Cut
• 1/2 avocado
potatoes into fry shapes and place in a bowl. Add in
• 1 tomato, diced
seasonings and toss until coated. Place on a baking
• hot sauce or salsa to top sheet and cook for 30 minutes in oven or 20 min in
air fryer or until crispy. Pre-steamed potatoes will
Cook the rice according to the package only need 10-15 min to cook. Enjoy with a side of
instructions. Toss your black beans in chili veggies and a low fat dipping sauce.
powder, cumin and garlic powder and a pinch of
salt. Take your avocado and massage it into the TIP - You can always mix these bowls up by adding
spring mix in a large bowl. Add your cooked rice, some tofu or any of the sauces from the sauce
beans, corn, onion and tomato on top with hot section for more variety. Also try tossing the beans
sauce or salsa of your choice. in spices you like before adding to the bowl. I love
chili powder and a little smoked paprika & salt.
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 DAY 25
BREAKFAST
Raspberry Banana Smoothie (1)
• 3 bananas, fresh or frozen
• 1 cup frozen raspberries
• 1 cup unsweetened soy milk
• stevia (to sweeten)

Place all of your ingredients in a blender and

blend until smooth. Can use fresh ripe bananas
or frozen or a combination of both.

TIP - If smoothies arent very filling for you. Pour

them into a bowl and add some oats, coconut
flakes, sliced fruit like banana, or strawberries.
I find eating smoothies with a spoon makes it
more filling because it takes longer to eat but
another thing that helps is adding a little healthy
fat like ground flax, hemp seeds, chia seeds or DINNER
even some vegan protein powder. Mashed Potatoes & Gravy (1)
• 2 russet potatoes (500g), peeled & chopped
LUNCH • 1/2 cup unsweetened soy milk
Leftover Black Bean Soup (from day 22) • 1 side of veggies
• 1 serving of Black Bean Soup • 1 serving of gravy (from day 18)
• 1 cup cooked rice • 2 tbsp soy sauce or coconut aminos
• 1 side of veggies
In a saucepan over high heat fill it about 1/4 way
Warm up the leftover soup in the microwave for with water and bring to a boil. Place steamer
2-3 minutes or on the stove top over medium basket on top and add in your peeled and chopped
heat 4-6 minutes. potatoes. Reduce the heat to a simmer, cover and
cook about 15 minutes or until fork tender.
Serve with a side of warm rice and a side of
veggies. You can also add a little leftover avocado Once the potatoes are done drain the water and
or cilantro or pico de gallo to the top. mash the potatoes with the milk until creamy.

In a small bowl add 2 tbsp soy sauce, 1/4 of the dry

gravy mix and 1/2 cup water. Pour mix into a pan
over medium heat and stir continuously. Once the
gravy is warm and its thickened, pour it over the
potatoes and veggies.

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 DAY 26
BREAKFAST
Savory Oats (1)
• 1/2 cup rolled oats
• 1 cup water
• 2 cups mixed veg (bell pepper, onion,
mushrooms)
• 1/2 cup pinto or black beans, rinsed and
drained
• 1/2 small avocado
• salsa or hot sauce
• 1/4 tsp chili powder and garlic powder

In a saucepan over medium heat, add in your

veggies and sauté in 1-2 tbsp of water for a
minute or so.
Add in your oats, water, and seasonings. Cook 2-3
minutes over high heat until the oats absorb all
the water. Then add the oats to a bowl, top with DINNER (cont.)
beans, avocado, salsa or hot sauce. Sauce Ingredients
• 3 tbsp hoisin sauce
LUNCH • 2 tbsp rice vinegar, unseasoned
Leftover Italian Pasta Salad (1) • 2 tbsp tamari or soy sauce
• 1 serving of Italian Pasta Salad • 1 tsp sesame oil (optional)
• 1 tsp red pepper flakes (optional)
This can be eaten cold or hot. I love this salad • 1 tsp sesame seeds
cold which makes it great for lunches if you don’t To Serve
have access to a microwave. • 1 cup cooked white or brown rice

DINNER In a large saucepan over medium heat add in a

Tofu Lettuce Wraps (2) little bit of water or cooking oil and the garlic. Sauté
• 1 block extra firm tofu, pressed and cubed for 3-4 minutes or until fragrant.
• 8 oz can water chestnuts, drained, and Next add in your zucchini, mushrooms, carrots,
chopped water chestnuts and tofu and let that cook
• 1/2 zucchini, chopped while we make our sauce. Whisk together sauce
• 1 cup mushrooms, chopped ingredients and pour over veggies in the saucepan
• 1 carrot, chopped and cook for 10 minutes stirring frequently.
• 3 garlic cloves, minced
• 1 thumb ginger, finely minced Once it’s done, split the mixture into 2 servings.
• 1/2 head butter lettuce or iceberg lettuce Have 1 serving for dinner with lettuce cups and 1
cup rice.
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 DAY 27
BREAKFAST
Hash Browns (1)
• 1 bag frozen hash browns (5 cups)
• 2 cups mixed veggies (mushrooms, bell
pepper, onion)
• 1/2 tsp paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• salt to taste
• ketchup or hot sauce

Preheat oven to 400°F (205°C) and grab a non-

stick baking sheet or baking pan.

Place your hash browns, seasonings and veggies

in a large bowl and toss then spread out onto the
baking sheet.

Cook for 30-40 minutes in the oven. You can DINNER

eat this with extra veggies if you like. Serve with Zesty Potato Fries (1)
ketchup or hot sauce on top. • 2 russet potatoes (500g)
• 1/2 tsp chili powder
LUNCH • 1/2 tsp garlic powder
Burrito Bowl (1) • 1/4 tsp smoked paprika
• 2 cups spring mix
• 1/4 tsp salt
• 1/2 cup black beans, rinsed and drained
To Serve
• 1 cup cooked rice
• 1 side of veggies
• 1/2 cup corn, defrosted
• 1/4 red onion, minced • ketchup or low fat dipping sauce
• 1/4 tsp each chili powder, cumin, garlic
powder, salt Preheat oven or air fryer to 350°F (175°C). Cut
• 1/2 avocado potatoes into fry shapes and place in a bowl. Add in
• 1 tomato, diced seasonings and toss until coated.
• hot sauce or salsa to top
Place on a baking sheet and cook for 30 minutes
Cook the rice according to the package in oven or 20 min in air fryer or until crispy. Pre-
instructions. Toss your black beans in chili steamed potatoes will only need 10-15 min to cook.
powder, cumin and garlic powder and a pinch of
salt. Take your avocado and massage it into the Enjoy with a side of veggies and a low fat dipping
spring mix in a large bowl. Add your cooked rice,
sauce.
beans, corn, onion and tomato on top with hot
sauce or salsa of your choice.

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 DAY 28
BREAKFAST
Blender Pancakes (1)
• 1 cup oats
• 1/2 ripe banana
• 1/2 tsp vanilla extract
• 1 tsp baking powder
• 3/4 cup water
Toppings
• 1 tbsp maple syrup
• 1 cup of berries
• cinnamon

Preheat a non-stick skillet to medium heat so it

can warm up while we make the pancakes. If you
do not have a great non-stick skillet use a little
spray oil.

Add all of your ingredients into your blender DINNER

and blend on high for 30 seconds or until very Leftover Tofu Lettuce Wraps (1)
smooth. Pour about 1/4 cup of the batter on your • 1 serving Lettuce Wrap Mix
hot skillet to make one pancake. Let it sit for 2-3 • 6-7 large lettuce cups
minutes on the first side. The easiest way to flip • 1 cup cooked white or brown rice
it is take your spatula and go under each side of
the pancake all the way around until you can lift Heat up the leftover veggie and tofu lettuce wrap
it off easily and then flip. mix in the microwave for 2-3 minutes or in a sauté
pan over medium heat for 5-6 minutes.
Let the pancakes cook on the other side for 2-3
more minutes then transfer to a plate and top Have with lettuce cups and 1 cup of cooked rice. If
with 1 tbsp maple syrup, berries and cinnamon. you have lettuce leftover but it’s not big enough
pieces to use as wraps you can add the rice and
LUNCH veggie tofu mix into a large bowl and chop the
Leftover Italian Pasta Salad (1) lettuce to have on the side.
• 1 serving of Italian Pasta Salad
Congrats on finishing the whole month! Use any
This can be eaten cold or hot. I love this salad remaining days in the month to create some of
cold which makes it great for lunches if you don’t your favorite dishes and get ready for next months
have access to a microwave. new meal plan!

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 TREATS
Fruit Salad (2-3)
• 1 apple, diced
• 2 cups pineapple, diced
• 2 clementines, peeled and diced
• 2 cups mixed berries
• 1/2 cup fresh or frozen cherries
• 1 cup of grapes, cut in half
• 3 kiwi fruit, peeled and sliced
• 1 cup mango, chopped

Mix in a large bowl and place in a sealed

container in the fridge. The magic happens when
this is mixed together and allowed to sit for a
while because all the flavors combine to make a
delicious treat.

This is just a sample, you can use whatever fruits

you want or have on hand. I recommend using Apple Crisp (cont.)
seasonal fruits. This is a dessert you can have
everyday with no guilt. Add your plant milk into the rest of your dry oat
mixture and mix well until there are no more dry
Apple Crisp (1) spots (you may need a tiny bit more of plant milk).
• 1 apple, chopped very finely
• 1/4 cup oats Add this crust mixture into the bottom of a small
• 1/4 cup oat flour ramekin baking dish (I used a 10 ounce round
• 2 tbsp brown sugar ramekin) and press it into the bottom and corners.
• 1/2 tsp cinnamon (or pumpkin spice)
• 1/8 tsp salt Add your apple mixture on top and top with a little
• 1 tbsp plant milk more oats. You can add some walnuts or pecans on
• drizzle of maple syrup top.

Preheat oven to 400°F (205°C). In a bowl mix Bake on the middle rack on 400°F (205°C) for 30
together your oats, oat flour, salt, and 1 tbsp of minutes. When it’s done top with maple syrup or
brown sugar. banana ice cream.
350 calories.
In another bowl, add in your chopped apple,
cinnamon (or pumpkin spice) and add in 1 tbsp
of the dry oat mix and mix together well.

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 TREATS
Chocolate Sauce (8)
• 1/2 cup of raw cashews
• 1/4 cup cocoa powder
• 5 dates, pitted and soaked
• 1/2 tsp vanilla extract
• 1 cup water

Add all ingredients into a blender and blend until

completely smooth. Use as a fruit dip. Store in
the fridge in a sealed container up to a week.

Salted Caramel Dip

• 20 dates, pitted and soaked
• 1/2 tsp pink Himalayan sea salt
• 1 tsp vanilla extract
• 1/2 cup water

Pit and soak your dates in water for 4 hours. Fruit Compote (4)
Once soaked, drain your dates and add them • 1 lb bag frozen fruit (raspberries, strawberries
in to your blender with 1/2 cup water, salt and etc)
vanilla extract. Blend on high until creamy. • juice 1/2 lemon
• 1 tbsp sugar or a few drops of stevia
If you want a thinner or thicker consistency • 1/2 tsp vanilla extract
adjust water accordingly. Use as a fruit dip. Store • 1/2 cup water
in the fridge in a sealed container up to a week.
In a saucepan over high heat, add in your water
Quick Low Fat Chocolate Sauce (4) and frozen fruit. Bring this to a boil, reduce the
• 1/4 cup maple syrup heat to medium, cover and simmer until the fruit
• 1/4 cup plant milk is defrosted (about 5 minutes). Remove the lid and
• 4 tbsp cocoa powder add in the rest of your ingredients.
• 1/2 tsp vanilla extract
• pinch of salt What I like to do at this point is tilt the pan to one
side and using an immersion blender, lightly blend
Add all ingredients into a small bowl and whisk up the fruit. You can do this in a normal blender as
together. Use as a fruit dip. Store in the fridge in a well. Just be careful transferring the hot compote.
sealed container up to a week.
Keep cooking over a low boil until you it thickens a
bit (about 3-5 more minutes). Store in a container
in the fridge up to a week. This is really good over
oatmeal or pancakes.
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 SAUCES
Use these sauces to add flavor to your meals. You
can make a simple meal if you are in a pinch out
of a starch, a veggie and one of these delicious
sauces on top, get creative!

Cheese Sauce (4)

• 3 small potatoes (500g), peeled and chopped
small
• 1/4 onion, chopped
• 2 cloves garlic
• 1 medium carrot, chopped
• 1 tsp each, garlic, onion and paprika powder
• 1 tsp salt
• 1/2 cup nutritional yeast
• 1 cup water
• 1/2 cup raw cashews (optional)

In a saucepan, bring 1 cup of water to a boil. Add Spring Roll Sauce (2)
in potatoes, carrot, onion and garlic. Reduce heat • 2 tbsp soy sauce or coconut aminos
to a simmer, cover and cook 10 minutes. You can • 1/2 lime, juiced
also throw this in your Instant Pot on sealed, high • 1 garlic clove, minced
pressure for 8 minutes and release it when it’s • 1/2 tbsp rice vinegar
done. • 2 tbsp maple syrup
• 1 tsp sesame oil (optional)
Add in your cooked veggies and cooking water • 1 tbsp sambal olek (chili paste)
into a blender, as well as the remaining spices • 1 tsp sesame seeds or crushed peanuts
and nutritional yeast. Blend on high for 1 minute.
Place in a sealed container in the fridge. I use a Mix together all ingredients in a small bowl and
quart mason jar. The cashews make this sauce serve with fresh spring rolls.
extra delicious and it is 100% ok to have it with
cashews while you are losing weight. I always This sauce is also great as a salad dressing, and
have it with the cashews. over rice noodles and steamed veggies.

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 SAUCES
Use these sauces to make a bomb salad!

Strawberry Balsamic (1)

• 2 tbsp strawberry jam
• 1 tbsp balsamic vinegar
• 2 tbsp water

Mix together your ingredients in a small

bowl and serve. You can also blend 1/2 cup of
strawberries in your blender and use that instead.

Lemon Garlic Tahini (2)

• 4 tbsp tahini
• 1/2 lemon, juiced
• 1/2 tsp garlic powder
• 2 tbsp coconut aminos
• 3-4 tbsp water
Caesar Dressing (4)
This is my go to salad dressing because it’s • 1/2 cup raw cashews, soaked for 4 hours
delicious and only takes a minute to make. In • 1/4 cup water
a bowl, combine all of your ingredients and • 1/2 lemon, juiced
whisk together until smooth. You may need to • 2 tsp garlic powder
add more water if you want the dressing to be • 2 tsp vegan worcestershire sauce
thinner, it will also thicken a bit in the fridge. • 3 tsp capers
• 1 tsp mustard powder ~
Mango Curry Dressing (2) • 1/2 tsp of salt
• 1 cup mango, diced
• 1 tsp curry powder Soak your cashews for at least 4 hours in water.
• 2 tbsp tahini Drain your cashews. In your blender combine all
• 3-4 tbsp water your ingredients and blend on high until very
• 2 tbsp coconut aminos smooth.

Dice up 1 cup of mango or use frozen mango and Place in a container and seal tightly. This will last
let it thaw. In your blender, combine all of your up to 1 week in the fridge.
ingredients and blend until smooth.

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 VEGGIES
Spice up your veggie sides with these ideas.

Maple Mustard Brussels

• 1 lb brussels sprouts, halved
• 2 tbsp maple syrup
• 1/2 tbsp mustard
• 1/4 tsp garlic salt

Add 2-3 tbsp water to a saucepan and bring to

medium heat. Add in your Brussels sprouts,
cover and cook 5 minutes. Mix together maple
syrup, mustard and garlic salt in a small bowl.
Once the 5 minutes is up, turn the heat to high,
add in your sauce and cook 2-3 more minutes.
You want the brussel sprouts to have soaked up
all the sauce.

Cabbage Slaw Cucumber Salad

• 1/2 medium red cabbage • 2 English cucumbers thinly sliced
• 1/2 cucumber, chopped • 1 tsp salt
• 5-6 sprigs of chives • 1/4 cup maple syrup
• 1 carrot, shredded • 1/2 red onion thinly sliced
• 1/4 cup cilantro, chopped • 1 cup distilled white vinegar
Sauce ingredients • 1/2 cup water
• 1 lime, juiced • 2 tablespoons fresh dill minced
• 2 tbsp almond or peanut butter (can sub PB2)
• 1 tbsp maple syrup Add your sliced cucumbers to a bowl and toss in
• 1 tbsp soy sauce or coconut aminos the salt. Let them sweat (release their water) for
about 1 hour.
Slice your cabbage very thinly and add to a large
bowl. Add in the rest of your ingredients and toss Once done, drain the water and pat the cucumbers
lightly. dry with a clean cloth. In a small bowl combine
your maple syrup, vinegar and water and mix well.
Mix sauce together in a bowl and pour over top. Pour over the cucumbers. Add in onion and fresh
Place in a covered container in the fridge for up dill and toss.
to 5 days.

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 VEGGIES
Spice up your veggie sides with these ideas.

Korean Cucumber Salad

• 3 English cucumbers
• 1 green onion, sliced
• 1 1/2 teaspoon white distilled vinegar
• 1 teaspoon soy sauce
• 1 clove of garlic, minced
• 1 tsp maple syrup
• 2 tsp korean red pepper (gochugaru)
• 1 teaspoon sesame seeds

Deseed your cucumbers by cutting down the

sides and removing the middle chunk with the
seeds. Chop into 1/4 inch chunks and place in a
bowl.

Mix together your vinegar, soy sauce, garlic, Curried Roasted Cauliflower
and maple syrup in a small bowl and pour over • 1 large head cauliflower, broken into florets
the cucumbers. Top with sliced green onion, • 1 tbsp curry powder
gochugaru and sesame seeds. Lasts 4-5 days in • 1/2-2/3 cup soy milk
the fridge in an airtight container. • 1/2 tsp salt
• 1 cup chickpea flour
Roasted Zucchini
• 3-4 medium zucchini Preheat oven to 400°F (205°C) or air fryer to 350°F.
• 2 tbsp soy sauce Add your flour, salt and curry powder into a large
• 1 tsp garlic powder bowl and whisk in soy milk until you get a pancake
batter consistency. Dip each piece of cauliflower
Preheat the oven to 425°F (220°C). Slice the into your flour batter, tapping off any excess.
zucchini into 1/4 inch pieces trying to make them
all the same size so they cook evenly. Place your battered pieces on parchment paper if
you are using an oven and place in the oven for 20
Toss in soy sauce and garlic powder. Place on a minutes or until they start to brown and get crispy.
baking sheet lined with parchment paper and If you are using an air fryer you can put them
bake on the middle rack for 20-25 minutes or directly in there and cook for 20 minutes.
until golden brown.

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 THE MONTHLY MENU

RICE & GRAINS

All cooking times are at high pressure and use a 10 minute natural release using an electric
pressure cooker. Never fill your pressure cooker more than 1/2 way with either grains or beans plus
the cooking liquid. They need room to expand inside the cooker.

RICE & GRAINS GRAIN : WATER RATIO COOKING TIME

RICE, JASMINE 1:1 4

RICE, BROWN 1 : 1 1/4 22

RICE, BASMATI 1 : 1 1/2 4

RICE, WILD 1:3 25

OATS, QUICK 1 : 1 2/3 6

OATS, STEEL CUT 1 : 1 2/3 10

QUINOA 1:2 1

MILLET 1 : 1 1/2 1

BARLEY, PEARL 1:2 20

BARLEY, WHOLE 1 : 2 1/4 35

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 THE MONTHLY MENU

DRY BEANS & LEGUMES

All cooking times are at high pressure and use a natural release in an electric pressure cooker.
Whenever possible, let the pressure go down naturally for pressure cooking beans and legumes.
They generate a lot of foam and could spray out of the steam release handle if it is switched to
venting immediately after cooking. When cooking dried beans, use enough liquid to cover the
beans plus two inches to the top level of the beans. It is best to soak dry beans overnight.

BEANS & LEGUMES DRY, COOK TIME SOAKED, COOK TIME

PINTO BEANS 30 20

BLACK BEANS 25 15

NAVY BEANS 20 15

RED KIDNEY BEANS 24 15

CANNELLINI 40 20

GARBANZO BEANS
40 25
(CHICKPEAS)

BLACK EYED PEAS 7 N/A

LENTILS 12 N/A

SPLIT LENTILS 1 N/A

GREEN PEAS, SPLIT 5 N/A

GREEN PEAS, WHOLE 18 N/A

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