Nutrition Plan

Instructions

Add garlic and cook for 30–45 seconds.

Add curry powder, turmeric, cumin, and paprika.

Stir spices for about 20 seconds to release flavor.

Add diced tomatoes and vegetable broth.

Simmer 3–4 minutes.

Add lentils and chickpeas and cook another 4 minutes.

Stir in spinach until wilted.

Serve over rice.

Seasonings: Curry Powder (1 tsp), Cumin Ground (Tsp) (0.5 tsp), Paprika (Ground) (0.5 tsp), Salt and Pepper Blend.

Seasonings: Italian Seasoning (0.5 tsp), Salt & Pepper (1 To Taste Serving), Garlic Powder (0.5 tsp).

1. In a large saucepan, mix beans, corn, salsa, premade rice and remaining tablespoon of taco seasoning. Heat over medium heat until warm.

2. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

3. Top salad with Seitan (after pre cooking) and dress with the bean and corn mixture.

1. In a small bowl, whisk together oil, vinegar, sesame seeds, chickpeas and poppy seeds.

2. In a medium bowl, toss spinach and strawberries with dressing.

3. Add cooked tofu to salad.

4. Refrigerate 10 to 15 minutes before serving.

1) Cook the protein Tofu

Season with salt, pepper, and garlic powder.

2)Prepare the Rice

Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).

3)Assemble the Bowl

Start with baby spinach at the base then add warm rice and cooked protein source. Top with dressing and sliced avocado to stir in.

1. Heat proteins

• Combine lentils and chickpeas in a skillet or microwave-safe bowl. Warm until steaming (about 2–3 minutes).

2. Assemble

• Place spinach or mixed greens in a serving bowl.

• Add the hot lentil–chickpea mixture on top.

3. Finish

• Drizzle with olive oil and lemon juice.

• Sprinkle garlic powder, salt, and black pepper to taste.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Garlic Powder (0.25 tsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).

1) Chop potatoes, toss with olive oil, salt, pepper, paprika. Roast or air fry at 400°F / 200°C for 20–25 min until crispy.

2) Heat lentils in a pan or microwave. Season with garlic powder, salt, pepper.

3) Steam or sauté broccoli/mixed veggies

4) Add lentils + potatoes + veggies. Top with hummus

Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).

MAKES 2 SERVINGS

Boil the pasta

Bring medium saucepan of salted water to a boil. Add pasta and cook until al dente, 8 to 10 minutes. Reserve 1 cup pasta water, drain pasta, and set aside.

2Make the sauce

Heat 1 tbsp olive oil in same medium saucepan over medium-high heat. Add Italian protein and cook until browned, 5 to 7 minutes, breaking up large clumps with back of spoon as needed. Add garlic and cook until fragrant, 1 to 2 minutes. Stir in reserved pasta water, tomato powder, and tomatoes, scraping up browned bits from bottom of saucepan. Cover and cook until tomatoes are soft and sauce is slightly thickened, 6 to 9 minutes.

3Serve

Stir cooked pasta into sauce. Divide pasta Bolognese between serving bowls and sprinkle with parmesan and parsley. Buon appetito!

4CULINARY NOTES:

For 4-serving meal, double all ingredients except pasta water in step 1; reserve just 1¾ cups pasta water. You may need to cook in batches, in larger cooking vessels, or for longer cook times. Follow visual cues in 2-serving recipe.

Mix ingredients in a blender and add water or ice as needed to reach desired consistency.