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Vegetarian Meal Plan

Breakfast:

  • Warm Spinach-Artichoke Dip

This recipe cuts calories by using lima beans to create a creamy texture.

Ingredients: Lima beans, light mayo, fat-free cream cheese, dry mustard, Tabasco sauce, capers, artichoke hearts, frozen spinach, mozzarella cheese, Parmesan cheese, green onions, lemon juice

 

2)      Roasted Brussels Sprouts With Pecans

Brussels sprouts are a good source of vitamin K and folate.

Ingredients: Brussels sprouts, pecans, garlic

 

3)      Champagne-Glazed Cipollini Onions

Onions aren’t just used as condiments—they’re a delicious source of vitamin C.

Ingredients: Cipollini onions, dark brown sugar, thyme, butter, Champagne

 

4)     Scrambled Egg Burritos with Black Bean Salsa

 

This protein-packed Southwestern egg burrito recipe is always a hit, whether you’re serving it for breakfast, brunch, lunch or a casual dinner. The homemade black bean salsa recipe adds a special touch and takes just 10 minutes, but you can also use your favorite prepared salsa to make this faster.

 

Lunch:

 

1)      Sweet Potato and Ginger Soup

Sweet potatoes are naturally sweet, so ginger gives them a low-cal kick.

Ingredients: Sweet potatoes, fresh ginger, sugar

 

2)      Pear, Walnut, and Blue Cheese Salad

Besides being delicious, walnuts are full of omega-3 fatty acids.

Ingredients: Bibb lettuce, pears, orange juice, red onion, blue cheese, walnuts, cranberry sauce, balsamic vinegar, sugar, ginger

 

3)      Three-Cheese-and-Sage Ravioli

The name of this dish may be deceiving—it also contains vitamin-rich Swiss chard.

Ingredients: Shallots, red Swiss chard, part-skim ricotta cheese, goat cheese, Parmesan cheese, sage, wonton wrappers, pesto

 

4)      Braised Shallots and Fall Vegetables With Red Wine Sauce

The red wine sauce gives the fall vegetables a decadent texture.

Ingredients: Shallots, butter, carrots, mushrooms, parsnips, rosemary, bay leaves, thyme, parsley, garlic

 

Here’s a kale salad featuring edamame for protein, tons of colorful veggies and an irresistible soy-ginger dressing.

This dish has all the hallmarks of a filling meal—quinoa for protein, some healthy coconut fat and nuts to keep you full for hours, and tons of greens.

This crispy baked falafel will complement any salad with Greek flavors and make it more filling. You could also stuff it in a wrap or pita. The falafel freezes well, so keep some on hand at all times!

This salad is a prime candidate for the mason jar technique. Feel free to substitute apples or pears for the strawberries this fall. Apples and pears oxidize when they come into contact with air, so toss them in the lemon dressing at the bottom of the mason jar to keep them fresh until lunch time.

This is a popular cold-weather lunch option. It’s a little sweet, smoky and spicy all at once. Make this chili for dinner and pack leftovers for your next few lunches!

 

Snacks:

 

1)      Maple Spiced Nuts

This recipe is quick, easy, and full of heart-healthy fats.

Ingredients: Mixed nuts, maple syrup, butter, cinnamon, chili powder

 

2)     Maple-Nut Granola

 

We love the maple-nut flavor combination of this heart-healthy granola, but feel free to substitute your favorite nuts or dried fruit for your own custom blend.

3)     Citrus Berry Smoothie

 

This meal-in-a-glass smoothie is bursting with berries and orange juice, healthful sources of carbohydrate and powerful antioxidants. Getting plenty of antioxidant-rich foods makes sense for active people, since free radicals are produced any time the body’s cells process oxygen.

 

Dinner:

 

1)      Sweet Potato Casserole

Using half-and-half instead of heavy cream cuts down on your fat intake.

Ingredients: Sweet potatoes, half-and-half, brown sugar, vanilla extract, eggs, marshmallows, flour, butter, pecans

 

2)       Herb & Onion Frittata

 

This Italian-style omelet is delicious with just about any herb combination; try parsley, dill, chervil or marjoram.

3)      Chipotle Bean Burritos

 

Simple Sub: In place of chipotle chile powder, you can use ½ teaspoon regular chili powder plus 1⁄8 teaspoon ground red pepper.

Serve with Guacamole and Chips:Place 1 ripe peeled avocado in a bowl; mash with a fork. Add 1 tablespoon minced ­onion, 1 tablespoon chopped fresh cilantro, 1 tablespoon fresh lime juice, ½ teaspoon salt, 1 minced garlic clove, and ½ jalapeño pepper, seeded and minced. Stir until well blended. Serve with baked tortilla chips.

 

4)      Poached Eggs with Spinach and Walnuts

 

Flavor Hit: Walnuts lend crunchy contrast to the mushrooms.

Serve with Roasted Acorn Squash:Preheat oven to 400°. Cut 1 acorn squash in half lengthwise; discard seeds. Cut each half into 6 wedges. Melt 2 tablespoons butter in a large ovenproof skillet over medium heat. Add squash; cook 3 minutes or until browned on one side. Turn wedges; sprinkle with ¼ teaspoon salt. Place pan in oven; bake at 400° for 12 minutes or until tender.

 

5)      Tofu Steaks with Shiitakes and Veggies

 

Technique Tip: Piercing the tofu allows it to absorb the marinade.

Serve with Cashew Rice: Combine 1 cup water, ½ cup long-grain rice, and ¼ teaspoon salt in a small saucepan; cover. Bring to a boil, reduce heat, and simmer 12 minutes. Let stand 5 minutes. Fluff with a fork; stir in 1/3 cup sliced green onions and ¼ cup chopped unsalted

 

6)      Spiced Lentils and Poached Eggs

 

Serve with Cumin-Scented Carrots:Preheat oven to 425°. Combine 2 teaspoons olive oil, 1/4 teaspoon salt, and 1⁄8 teaspoon cumin with 1 pound peeled, trimmed baby carrots, halved lengthwise. Bake at 425° for 15 minutes or until tender and lightly browned.

 

 

7)     Sweet Potato and Chickpea Cakes with Avocado Salsa

 

Flavor Hit: Onion and spicy jalapeño serve as a flavorful contrast to the sweet potato.

Serve with Sauteéd Lemony Broccolini: Melt 2 teaspoons butter in a large skillet over medium-high heat. Add 1 pound trimmed Broccolini to pan; cook 4 minutes, stirring occasionally. Add ¼ cup dry white wine to pan. Cover, reduce heat to medium-low, and cook 6 minutes or until Broccolini is tender. Add 2 teaspoons grated lemon rind, 1 tablespoon fresh lemon juice, ¼ teaspoon salt, and ¼ teaspoon freshly ground black pepper to Broccolini; toss

 

8)      Smoky Hoppin’ John

Flavor Hit: Smoked paprika has an intensely rich, sweet-and-smoky flavor that adds depth. Sub hot paprika for kick or regular paprika for warm, bittersweet notes.

Serve with Quick Braised KaleMelt 1 tablespoon butter in a large skillet over medium-high heat. Add 8 cups stemmed and chopped Lacinato kale and 2 tablespoons water to pan; cover and cook 2 minutes or until wilted. Uncover and cook 1 minute, stirring occasionally. Stir in 1½ teaspoons cider vinegar, ½ teaspoon sugar, ¼ teaspoon kosher salt, and ¼ teaspoon freshly ground black pepper.

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