Скачать или смотреть a week of healthy + balanced lunch recipes | plant based what I eat in a week

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—— TIMESTAMPS
00:00 intro
01:15 day 1
02:59 day 2
05:37 day 3
08:55 day 4
12:24 day 5

—— MEALS
Kale & White Bean Salad:
Whisk dressing with 1 tablespoon olive oil, 1/2 tablespoon maple syrup, 1 teaspoon lemon juice, 1 teaspoon Dijon mustard, 1/2 teaspoon grated garlic, 1 1/2 tablespoons nutritional yeast, salt, and 2 tablespoons warm water.

Toast sunflower and pumpkin seeds in oiled skillet with salt and pepper until brown. Massage 2 cups kale with lemon juice until tender, then add 1/3 cup cannellini beans and 1 tablespoon hemp seeds. Combine all ingredients.

Mediterranean & Lentil Bowl:
Process 1 cup cooked black lentils, 1/4 cup sautéed onions, 2 tablespoons sautéed garlic, 1/4 cup parsley, 1/4 cup cilantro, half lemon juice, 1/2 teaspoon each of garlic powder, onion powder, smoked paprika, 1 teaspoon cumin, salt, pepper, and 1 tablespoon water. Form patties and bake at 425°F for 20-25 minutes, flipping halfway.

Roast vegetables and tofu with olive oil, 2 tablespoons harissa, 2 teaspoons cumin, 1 teaspoon each garlic and onion powder, salt, and pepper at 400°F for 20-30 minutes. Serve with hummus, quinoa, salad mix, and dairy-free sour cream.

Tempeh Lettuce Tomato Sandwich:
Layer sourdough bread with hummus, tomatoes, red onions, lettuce, microgreens, tempeh bacon, avocado, cucumbers, salt, pepper, and red wine vinegar.

Chorizo Tacos:
Fill corn tortillas with plant-based chorizo cooked in taco seasoning, top with avocado, pickled onions, pickled jalapeños, dairy-free sour cream, lime juice, cilantro, and hot sauce.

Tofu Hand Rolls:
Marinate tofu strips in coconut aminos for 10+ minutes, optionally coat in cornstarch, and air fry at 400°F for 15 minutes. Mix 2 tablespoons plant-based sauce with 1 teaspoon chili crunch and 1 tablespoon sweet chili sauce. Assemble rolls with tofu, carrots, cucumbers, avocado, sushi rice, and seaweed sheets.

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