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21 Day Meal Guide
Click here for a PDF of the entire meal plan with recipes. (Week One's recipes are here; the rest will be up soon)

Sunday
Classic Tofu Scramble
Ingredients (use vegan versions):
Cheez sauce:
1/2 cup flour
1/2 cup nutritional yeast
1 teaspoon garlic powder
2 cups water
1 teaspoon yellow mustard
4 tablespoons or less of vegan margarine

Stir fry:
1/2 onion
1/2 green pepper
1 tub drained and crumbled extra firm tofu (not silken style)
cooking oil
turmeric (optional)
salt and pepper to taste
Directions:
Make Cheez Sauce:
Mix first 3 ingredients together in sauce pan. Add water and mix thoroughly. Heat on medium until thick and bubbly. Remove from heat and add mustard and margarine. Set aside.
Stir Fry:
Saute onion and green pepper in oil. When they are soft, move them to the sides of the pan and form an empty circle in the middle for the tofu. Add more oil to the middle of the pan, then add drained, crumbled tofu. When it starts to get golden, mix in the peppers and onion and keep frying. Add some turmeric for color. Add the nutritional yeast sauce and mix it all in to coat until that becomes golden brown too. Saute this for another couple of minutes. You might not need all of the sauce. Add salt and pepper to taste (this makes all the difference!)

Three Bean Salad Recipe
Ingredients
1 15-oz can cannellini beans, rinsed and drained
1 15-oz can kidney beans, rinsed and drained
1 15-oz can garbanzo beans, rinsed and drained
2 celery stalks, chopped fine
1/2 red onion, chopped fine
1 cup fresh, finely chopped flat-leaf parsley
1 Tbsp fresh finely chopped rosemary
1/3 cup apple cider vinegar
1/3 cup granulated sugar
1/4 cup olive oil
1 1/2 teaspoons salt
1/4 teaspoon black pepper

Method
In a large bowl, mix the beans, celery, onion, parsley and rosemary.
In a separate small bowl, whisk together the vinegar, sugar, olive oil, salt, and pepper. Add the dressing to the beans. Toss to coat.
Chill beans in the refrigerator for several hours, to allow the beans to soak up the flavor of the dressing.
Serves 4 to 8.

Chilli Sin Carne
Serves 4
1 tbsp oil
1medium onion, finely diced
6oz texturized soy protein (TSP or TVP) (3/4 Cup), soaked 10 minutes in boiling water and drained well before use
2 medium red peppers, de-seeded and chopped
1 clove garlic,crushed
14oz tinned chopped tomatoes
1 tsp dried mixed herbs
2 tsp chilli powder
140z tinned kidney beans

Seasoning
4 cups of cooked American long grain rice

Heat the oil in a large frying pan and fry the onion 2-3 minutes until soft.
Add the soya protein and pepper and stir for 2 minutes.
Mix in the garlic, tinned tomatoes, dried herbs, chilli powder,kidney beans and seasoning.
Bring to the boil, cover, and then simmer the sauce for 20-25 minutes, stirring occasionally.
Serve the chilli on a bed of rice or as a filling for jacket potatoes.

Monday
Muesli
Ingredients
2 cups rolled oats
1/2 cup oat bran
1 cup raisins
2 T chopped walnuts
1 T brown sugar, packed
1 T raw sunflower seeds

Directions
In a mixing bowl combine all ingredients. Mix well. Store muesli in an airtight container. It should last several weeks.

Chickpea “Tuna” Salad
1 cup cooked chickpeas
1-2 slices of avocado
1 small carrot
a small piece of celery
just a little onion
Mustard – a squirt
1-2 sheets of roasted/toasted nori
1 T Vegenaise
a few drops Bragg Liquid Aminos

Blend in a hand blender or food processor. Blend harder items like carrots and celery first so that they are very tiny. Add soft items like avocado last.
Do not over blend – this should NOT be completely smooth.
Serve on toasted whole grain bread.

Lasagna
1 box no boil lasagna noodles
1 brick tofu
1 container Tofutti better than cream cheese
handful of chives (or chopped scallions)
fresh spinach
1 head broccoli
handful of mushrooms
2 jars tomato sauce
nutritional yeast

Run chives/scallions through food processor fitted with a grater plate. Replace grater plate with blade and add tofu and Tofutti. blend more. Add spinach, then broccoli and mushrooms. If you want more protein, you can also toss in some thawed vegan meatballs.
If you want more veggies, increase the quantity or variety of veggies. Cauliflower works fine in this as well, and if you are missing one of the veggies, it's flexible. Scallions are an okay substitute for the chives.
Layer the noodles with the sauce and the filling from the blender. Use lots of sauce, particularly since you're using no boil lasagna noodles, so it won't get dry. Layer sauce, noodles, filling, sauce, noodles, filling until you run out. Sprinkle nutritional yeast on the top. another option is using a vegan cheese on top. Bake 45-50 minutes at 400. Recipe freezes and re-heats well.

Tuesday
Tropical Mango Breakfast Ice Cream
Fruit must be frozen in advance. This recipe is designed for an eight-cup blender pitcher. If your pitcher is smaller or you are making for one person, reduce the recipe.

1/4 cup raw walnuts
2 T flax seeds
2-3 brazil nuts
6 dried dates, pits removed
2 cups vanilla soymilk
1 ¼ cups filtered water
frozen fruit (3 bananas, peeled, 2 mangoes, peeled, seeded, and cubed)

Blend soymilk, water, nuts and dates in a high-powered blender until milky. Add frozen fruit. Pulse blend (turn it on and off quickly) until mixed. When it's blended enough, turn on high speed until it is completely smooth. The blending should take about a minute total. Do not bend too long or it will heat the ice cream. It should be about the consistency of soft serve ice cream.

Tangy Asparagus Linguine
Ingredients
2 T. oil
1/4 c. onion, chopped
3 cloves garlic, chopped
8 oz. asparagus, sliced on the diagonal (get rid of any woody parts of stems)
2 T. dry white wine
2 T. lemon juice
Ground pepper
5 oz. Linguini, cooked and drained
2 T almonds ground with 2 T nutritional yeast
and ¾ cup shredded vegan mozzarella

Cook asparagus till almost done
Sauté onion and garlic in 2 T. oil until soft
Add warm cooked asparagus to the onions and cook together for a further 2 mins
Add the wine, lemon juice and pepper to taste.
Cook for one more min mixing gently.
In large bowl mix the cooked pasta with the Asparagus mixture and sprinkle the vegan cheese and nutritional yeast-almond mix over the top.

Tofu Cutlets
Marinade
¼ cup Soy Sauce
2 T sherry wine
Pinch black pepper
Three-stage Breading Process
1 cup All-purpose flour
1 t garlic powder
½ teaspoon salt
Pinch pepper
1 ½ cups water
Bread Crumb Mixture
2 ½ cups fresh bread crumbs, unseasoned
½ cup ground pecans
¼ cup fresh parsley, minced
2 t dried basil

Preparation:
Preheat oven to 400 degrees F. Rinse each block of tofu and slice across the narrow width into 8 slices for 20 slices total. Place on paper towel to absorb excess moisture. Combine the marinade ingredients on a sheet pan, then lay the tofu slice into the marinade. Turn the slices once or twice as needed to cover well with the marinade.

In a bowl combine the flour, garlic powder, salt and pepper. Remove ¼ cup flour mixture to another bowl and gradually whisk in water until smooth. In a third bowl combine bread crumb mixture ingredients. Dredge the tofu slices first in the flour mixture. Shake off the excess flour and dip into the flour and water mixture. Shake off excess and dredge in the bread crumb mixture and set on a lightly oiled baking sheet. Bake the cutlets for 10 minutes, then turn them over with a spatula and bake for 8 to 10 minutes longer or until golden.
from Ken Bergeron’s Professional Vegetarian Cooking

Wednesday
Oatmeal Waffles
(Makes 8, 5 inch waffles)
Ingredients:
2 cups rolled oats
2 cups water
1 banana
1 carrot
½ cup walnuts
1 Tablespoon maple syrup
Vegetable oil – spray or brush with silicon brush

Special equipment: waffle iron

Preparation:
Preheat a waffle iron. I preheat my until the little light turns off – it's up to temperature when that happens. Once it's up to temperature, either spray with the vegetable oil spray or brush with vegetable oil using a silicon brush. The silicon brush can handle the high temperature without burning. If you use a brush with bristles, the bristles might burn.
While the waffle iron is heating, blend the rolled oats, water, banana, carrot, nuts, and maple syrup, in a blender until very smooth. Pour enough of the batter onto the heated waffle iron until it nearly reaches the edges of the waffle iron. It will spread more as the waffle iron closes and flattens it, so do not go all the way to the edge. Cook for a full 10 minutes. Do not lift the lid until the 10 minutes are up; doing so will break apart the waffle.

Hummus Wrap

Hummus (see recipe below or purchase your favorite brand from the store - check ingredients to make sure it is vegan.)
tortilla shells
sun-dried or fresh tomatoes
fresh basil leaves or lettuce
shredded carrots
Spread a few tablespoons of hummus onto each tortilla shell. Top with tomatoes, carrots, and lettuce or basil. Roll and serve promptly.

Hummus
2 cloves of garlic
4 cups cooked chick peas
½ cup tahini
¼ c lemon juice
¼ cup flax oil
1/4-1/2 cup water
3 T ground cumin
1 T salt (or more, to taste)
freshly ground black pepper, about ½ teaspoon or to taste

Push down ingredients on sides of food processor as necessary throughout.
Peel the cloves of garlic. (Crushing/pounding the garlic makes it easier to peel.) Mince them in the food processor. Add the chick peas, and blend. Add remaining ingredients except water. Blend thoroughly adding water a little at a time to make the hummus creamy and spreadable.

Baked potatoes with melty white cheese, veggies, and tvp
Potatoes with “Cheeze”,Hickory Bits & Broccoli
6 Baked potatoes
1 recipe Melty White Cheeze(from Vegan Vittles)
1 Recipe Hickory Bits (from Vegan Vittles)
2 cups of broccoli, steamed
Cut into the potatoes width-wise and length-wise without cutting all the way through. Squeeze the potatoes to open them up somewhat. Fill with broccoli, and then top with Hickory Bits and Melty White Cheeze. Recipes below.

Melty White Cheeze
1 1/2 cups water
1/4 cup Nutritional Yeast
1/4 cup quick-cooking rolled oats (not instant)
2 T tahini
1 1/2 T cornstarch
2 t fresh lemon juice
1 t onion granules
3/4 t salt
1/4 t garlic granules

Place all ingredients in a blender, and process until completely smooth.
Pour the blended mixture into a 1-quart saucepan, and place it over medium-high heat. Cook, stirring constantly with a wire whisk, until the sauce is very thick and smooth.
~ from Vegan Vittles by Joanne Stepaniak
Hickory Bits
1/2 cups TVP* flakes or granules
1/3 cup water
2 T soy sauce
1 t pure maple syrup
1/2 to 1 t liquid hickory smoke
1 t canola oil

Place the TVP in a heatproof bowl. Place the remaining ingredients except the oil in a 1-quart saucepan, and bring them to a boil. Pour the boiling liquid over the TVP. mix well, and let the mixture stand for 5 minutes. Heat oil in a 9- or 10-inch skillet over medium-high heat. When the oil is hot, add the TVP. Reduce the heat to medium, and cook, stirring constantly, until the moisture has exaporated and the TVP is lightly browned, about 6-8 minutes. ~ from Vegan Vittles by Joanne Stepaniak
Thursday
Soymilk and fruit salad
Let’s take is easy today. Grab your favorite fruits. You don’t have to cut them into pieces; you can grab banana, apple, and some grapes, and munch on them at will throughout the morning. Add a glass of soymilk or other non-dairy beverage to go with the fruit or just grab a handful of nuts.

Fresh Spring Rolls
Rolls:
Rice noodles
Rice paper
Lettuce (Romaine or red leaf),separated into leaves
Bean sprouts, blanched
Fried strips of tofu
Cucumber, peeled, seeded and sliced into long strips (keep chilled in ice water)
Mint leaves
Cilantro sprigs

Dipping sauce:
Hoisin sauce
Hot water
Sesame oil
Peanuts, roasted and chopped

Prepare dipping sauce: Place hoisin sauce in small bowl. Thin with some hot water until desired consistency is achieved. Add sesame oil to taste. Garnish with chopped roasted peanuts. Set aside until ready to use.

Cook noodles in boiling water with a splash of sesame oil. Drain in colander and rinse under cold water. Set aside until ready to use.
Wet rice paper: Quickly dunk rice paper in large bowl of water and lay on counter. Alternatively, you can lay rice paper on counter, wet your hand and wipe onto rice paper. Use rice paper when pliable. (Wet several rice papers at once and lay them out. As they are softening, put the fillings on them. When you are all done laying them out and putting the fillings on each, the rice paper should be soft enough.)
In middle of rice paper, lay lettuce leaf, bean sprouts, some rice noodles, tofu, cucumber, mint and cilantro. Fold in sides and roll up from bottom. Rolls best served immediately with dipping sauce. However, rolls can be covered with wet paper towels until ready to serve.
Tacos
Feel free to use whatever topping you want. These are some of my favorites.

1 package of corn tacos (8 shells)
2 tomatoes, chopped
½ an onion, chopped
1 avocado, chopped
black olives, chopped
salt
Lettuce, shredded
Refried beans
Texturized vegetable protein or texturized soy protein rehydrated with chilli seasoning
Soy sour cream

Heat taco shells according to package instructions.
Mix chopped tomatoes, onion, olives and avocado with salt. Place a few spoonfuls of this mixture along with lettuce, refried beans, TVP/TSP chilli, and soy sour cream into each taco shell. Serve and enjoy.

Friday

Zucchini Muffins
4 c flour total: 2 cups brown rice flour, ½ cup chickpea flour, ½ c quinoa flour, 1 cup tapioca flour
4 tsp baking powder
2 tsp baking soda
1 T ARROWROOT
2 tsp xanthum gum
½ tsp salt
4 tbsp flaxseeds
1 ½ cups water
2/3 cup lemon juice
1 cup canola oil
1 cup maple syrup
2 tsp vanilla extract
½ c raisins, optional
2 1/2 cups grated zucchini

Preheat oven to 375F. Lightly oil 24 muffin cups
Place flours, xanthum gum, tapioca starch, baking powder, baking soda, and salt in a large mixing bowl and stir with a wire whisk until well combined.
Place flax seeds in a dry blender and grind to a powder. Add 1/2 cup of the water and blend until a gummy mixture is achieved, about 30 seconds.
Add the remaining 1 cup of water, lemon juice, oil, maple syrup, lemon zest, and vanilla, and process until frothy and well blended, between 1 and 2 minutes.
Pour into the flour mixture, add shredded zucchini and mix just until everything is evenly moistened. The batter will be stiff.
Spoon batter into muffin cups, filling each almost to the top (if muffin cups are small like in stoneware, otherwise, fill 3/4 full). Bake on the middle rack of the oven about 18-20 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
Cool in pan on a rack for 2 minutes, then run a knife or thin spatula around the edges, carefully loosen, and turn out onto a rack.

Veggies and Hummus
(Use leftover hummus from Wednesday’s lunch)

Celery, sliced into manageable dipping pieces
Red bell pepper, sliced
carrots, sliced into oblong chips
Rice cakes or your favorite crackers
Hummus

Serve veggies and rice cake along with the hummus for dipping.

Veggie Burgers
Great job this week. Relax with a simple veggie burger.
Your favorite vegan veggie burger
Your favorite vegan bread or roll
several pieces of lettuce
2-3 slices avocado
Sliced of onion, to taste
ketchup

Cook veggie burger according to package instructions. Serve on bread/roll topped with lettuce, avocado, onion, and ketchup.

Saturday
Green Goddess Smoothie
(Makes about 8 measured cups)
The addition of kale gives this smoothie an extra nutrient boost. Other greens can be substituted, or the greens could be omitted all together for a sweeter result. The nuts give is a creamy base.
NOTE: Fruit should be frozen for at least eight hours, if not a full 24 hours, before being used. Be sure fruit is at the peak of ripeness to maximize flavor. Do not over ripen the bananas. They will actually get yucky really fast after blending if they are over ripe.
Ingredients:
1/3 cup raw walnuts, almonds, cashews or other nuts of choice
1 TB flax seeds
4 dried dates, pits removed
2-4 kale leaves, stems removed.
filtered water, 3 ½ – 4 cups
frozen fruit (3-4 bananas, peeled and broken into pieces before freezing, 6—8 strawberries, 6-8 cherries, pits removed, 1 – 1 ½ cups blueberries)

Preparation:
Place nuts and flax seeds into a high-powered blender. Grind into a powder. If powder is clumping on the sides, free it with a spoon.
Add water and kale. Blend to mix well. Liquid should have an even, medium green shade with, at most, tiny flecks of green. Add frozen fruit. Blend until smooth pushing down the fruit as necessary. Consistency should be even.

Other fruit choices:
Frozen canteloupe yields a super creamy yet delicate flavor in place of bananas.
Frozen apples are a great way to sweeten this mix; use a bit less water, though, if using the apples.
Frozen oranges give it a nice kick. Remove skins and seeds, and cut the oranges before freezing them.

Other Options
½ an avocado
1-2 teaspoons cocoa powder
Coconut milk or shredded coconut to taste

Have fun and experiment to find the flavors you like. This recipe is a great way to get healthy foods into kids. Don't push it too far with the greens, though, or the kids will catch on.

Tempeh Rubin
1- 8oz package of tempeh
1 - 1 ½ cups Nasoya Thousand Island Salad Dressing ( or mix equal parts Ketchup and Vegenaise)
Equivalent of four slices of your favorite vegan cheese
8 slices GF bread
¼ cup GF tamari
Sauerkraut
Canola Oil

Slice the tempeh in half. Split each half up the middle so that the tempeh is not as thick. This will give you four equal slices. Pour the Shoyu into a bowl, and dip both sides of each tempeh slice into it. Heat a small amount of canola oil in a skillet. Brown both sides of the tempeh slices.
Spread the thousand island dressing onto each slice of bread so that there will be dressing on both sides of the sandwich when assembled. For each sandwich place the tempeh on one piece of bread. Top it with 2-3 tablespoons of sauerkraut and a slice of the vegan “cheese.” Place he other slice of bread on top. Place the entire sandwich on the skillet, and cook until sandwich is warm and both sides are browned (flip after the first side is browned). Repeat for each sandwich. Serve promptly.

Cream of Broccoli Soup
1 cup raw cashews (add more for increased creaminess)
7 cups vegetable broth (or water & vegetable bouillon cubes)
4 medium potatoes (peeled, if desired), cut into small cubes
2 carrots, diced
1 cup red lentils, rinsed thoroughly
1/2 medium onion, finely chopped
1 bunch broccoli, trimmed and coarsely chopped
2 T freshly chopped basil
1 T sea salt
freshly ground pepper, to taste

Place 5 cups of the vegetable broth with the potatoes, carrots, red lentils, and onion in a large pot. Bring to a boil, simmer, cover, and cook for 15 minutes – the lentils should be finished cooking and the potatoes should be soft.
Meanwhile, blend cashews (use ½ cup for a lower calorie version; use the full cup if you want to soup extra creamy) with two cups of the vegetable broth in a blender until smooth consistency, about one minute.
Add the broccoli and basil to the pot. Cover and cook for about 5 minutes. Stir in the blended cashews, salt, and pepper, and bring to a simmer. Let the mixture cool slightly. Transfer about half of the soup to a blender and lightly puree (or use a stick blender). Stir the blended portion back into the soup. Serve promptly.

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