Pineapple Sunshine Bowl15 minutes

Pineapple

Pomegranate Seeds

Blueberries

Raspberries

Ground Flax Seed

529

6g

120g

Fiber 27g

9g

Use cherries, black berries, or grapes in place of pomegranate

for this recipe.

Buy pre-cut pineapple and pre-scooped pomegranate seeds. Both can be

found in the produce section of most grocery stores.

If using a fresh pineapple, cut off the top and the bottom of the pineapple and

the outer rind completely. Cut the pineapple off of the in-edible core in 4 larger

pieces. Discard the core and chop the pineapple into small pieces.

Cut the top of the pomegranate off and then into 4 sections following the rind.

Remove the seeds completely into a bowl.

Wash the berries, and place all fruit into one bowl. Toss together with the

ground flax seed and enjoy!

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Mushroom Kale Grits20 minutes

Vegetable Broth (low sodium)

Garlic Powder

Onion Powder

Old Fashioned Grits (uncooked)

Vegetable Broth (low sodium)

Kale Leaves (thick stems

removed, finely chopped)

Cremini Mushrooms (sliced)

Nutritional Yeast

414

2g

80g

Fiber 8g

14g

Black pepper, hemp hearts or red pepper flakes.

Refrigerate in an airtight container for up to three days.

In a pot, bring the broth to a boil. Add the garlic and onion powder and slowly

whisk in the grits. Reduce the heat to medium-low and cook for about 15

minutes, or until thickened. Set aside.

Meanwhile, heat the small amount of vegetable broth in a large pan over

medium heat. Cook the kale and mushrooms until soft, about five minutes.

Season with the nutritional yeast.

Divide the grits onto plates and top with the kale and mushrooms. Enjoy!

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Mango Coconut Green Smoothie10 minutes

Frozen Cauliflower

Frozen Broccoli

Frozen Mango

Banana

Water

Lite Coconut Milk

Vanilla Extract

498

6g

114g

Fiber 11g

7g

You can combine any mix of frozen fruit and vegetables to

gain the right consistency for this smoothie. Add additional ice if you like an extra cold,

icy smoothie.

Place all ingredients in a high-powered blender and blend until smooth. Pour

into a glass and enjoy!

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Kale Salad with Roasted Red Pepper Dressing15 minutes

Roasted Red Peppers (from the

jar)

Basil Leaves

Garlic (clove, small)

Lemon Juice

Pitted Dates

Mango

Vegetable Broth (low sodium)

Kale Leaves (chopped)

Cherry Tomatoes (halved)

Sliced Almonds

374

7g

74g

Fiber 12g

11g

To roast your own bell peppers, preheat your oven to 425°F and

roast bell peppers on a baking dish for 25-35 minutes until the skin becomes blackened.

Remove from the oven, allow to cool, and remove skins before using in this recipe.

Use sunflower seeds instead of almonds.

Keeps well in the fridge for 2 to 3 days.

To a food processor, add the roasted red pepper, fresh basil, garlic, lemon juice,

dates, mango, and vegetable broth. Blend for 15 seconds until mostly smooth.

Scrape down the sides of the bowl.

In a large mixing bowl, add the chopped kale. Pour half of the dressing over top

of the kale and massage the leaves for about a minute or until the kale is wilted

and tender.

Divide the kale evenly onto plates and top each plate equally with tomatoes

and almonds. Drizzle salad with remaining dressing. Enjoy!

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Korean Jackfruit Bowls40 minutes

Brown Rice (dry, uncooked)

Canned Jackfruit (young, drained

and rinsed)

Garlic (clove, minced)

Coconut Aminos

Red Pepper Flakes

Lime Juice

Cucumber (diced)

Carrot (grated or diced)

Kimchi (vegan)

Sesame Seeds

Green Onion (diced)

440

3g

98g

Fiber 3g

5g

Serve over mixed greens or cauliflower rice instead of regular rice.

Kimchi is fermented cabbage. It is often made with salt and fish sauce, so be sure

to check the ingredients and purchase a low sodium, vegan kimchi.

Cook the rice ahead of time, or assemble the bowls (besides the jackfruit)

beforehand.

Store ingredients separately in airtight containers in the fridge for up to 3 to 5

days. Reheat the jackfruit mix before serving.

Cook rice according to the directions on the package, and set aside.

In a pan over medium heat, add the jackfruit, garlic, coconut aminos, red

pepper flakes and lime juice. Stir until well combined and use a wooden spatula

to break up and shred the jackfruit. Cook for 15 minutes, or until the jackfruit is

soft. Once it is done, remove from heat.

Plate the rice, and add the cucumber, carrots, kimchi and jackfruit. Top with

sesame seeds and diced green onion. Enjoy!

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Lemon Pesto Penne20 minutes

Cherry Tomatoes

Vegetable Broth (low sodium)

Quinoa Penne (dry, uncooked)

Broccoli (chopped into florets)

Basil Leaves

Sunflower Seeds

Nutritional Yeast

Lemon Juice

Garlic

472

6g

90g

Fiber 10g

20g

Use any other type of pasta with 1 ingredient instead.

Use broccolini or any other veggies on hand.

Best enjoyed immediately as quinoa pasta will get stiff and dry once

refrigerated. Can be stored in the fridge up to 5 days and enjoyed hot or cold.

Adjust oven rack to the top, closest to the broiler. Set oven to high broil. Place

tomatoes on a foil-lined baking sheet and toss in oil. Broil for 10 to 15 minutes.

Meanwhile, bring a large saucepan of water to a boil. Add penne and cook

according to instructions. Add broccoli during the last 2 to 3 minutes of

cooking. Drain the pasta and broccoli, and return to the pan.

While the tomatoes and pasta cook, make the pesto. Combine the basil,

sunflower seeds, nutritional yeast, lemon juice, and garlic in a food processor

and add 1 Tbsp of water at a time until you reach the desired consistency.

Toss the pesto and broiled tomatoes gently into the pasta and broccoli until

combined. Divide into bowls and enjoy!

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Mediterranean Buddha Bowl10 minutes

Quinoa (dry, uncooked)

Water

Romaine Hearts (chopped)

Chickpeas (cooked, from the can)

Cucumber (chopped)

Red Bell Pepper (chopped)

Red Onion (finely chopped)

Hummus (oil-free)

Pitted Kalamata Olives

Apple Cider Vinegar

Italian Seasoning

Black Pepper

Lemon Juice

416

8g

70g

Fiber 11g

15g

If you are using pre-cooked quinoa, in order to determine how much to use,

simply multiply the uncooked quantity from the ingredient list above by 3. Quinoa

triples in size when cooked.

Oil-free hummus can be hard to find. There are new brands coming out all the

time, so take a close look at the label. Oasis is one of our favorite no-oil hummus

options. You can double the hummus amount for this recipe when you find oil-free

hummus.

All ingredients can be chopped and prepared in advance. Assemble bowls

when ready to eat.

Cook the quinoa. You will need twice as much water as quinoa. Add quinoa to a

pot with a lid. Add water to the pan, cover, and bring to a boil over medium

high heat. Reduce heat to low and simmer for 15-20 minutes or until the water

is absorbed and the quinoa is soft. Check on the quinoa periodically, giving it a

quick stir, to prevent any sticking or burning on the bottom. When done,

remove from the heat, fluff with a fork, and set aside to cool.

Place the chopped romaine on your serving bowl or plates. Top with quinoa,

chickpeas, cucumber, red bell pepper, red onion, hummus and olives.

Add the apple cider vinegar, Italian seasoning, black pepper, and lemon juice

to a jar. Seal and shake well to combine.

Drizzle the dressing over top of the assembled buddha bowls and serve

immediately. Enjoy!

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Creamy Roasted Garlic & Kale Soup with Cauliflower1 hour 15 minutes

Garlic (cloves, peeled and trimmed)

Yellow Onion (roughly chopped)

Yellow Potato

Cauliflower (sliced into florets)

Vegetable Broth

Italian Seasoning

Kale Leaves (packed)

Vegetable Broth

429

1g

91g

Fiber 4g

3g

Store in an air-tight container in the fridge for up to 5 days, or in the freezer

for up to 3 months.

If soup is too thick in consistency, use water or more stock (1/2 cup at a time)

to thin until desired consistency is reached.

Preheat oven to 400ºF and line a baking sheet with parchment paper.

Arrange the garlic cloves, onion, and, potatoes, and cauliflower on the baking

sheet. Drizzle with the vegetable broth and Italian seasoning. Using your hand

or a spatula, toss until vegetables are evenly coated in the spices. Roast for

about 40 minutes or until very tender and caramelized, flipping halfway

through.

When vegetables are just about done, heat a small amount of vegetable broth

in a large soup pot over medium heat. Add the kale and 1/2 of the vegetable

broth to the pot and cover. Let steam for 2 minutes, or until kale is wilted and

tender.

Add the roasted vegetables and remaining vegetable stock in with the wilted

kale. Bring soup to a gentle boil then remove from heat.

Puree soup in batches in a high-speed blender until smooth and creamy. Divide

into bowls and enjoy!

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Falafel Salad with Mint Tahini Sauce45 minutes

Ground Flax Seed

Water

Chickpeas (drained, pat dry)

Russet Potato (boiled until fork

tender)

Sunflower Seeds (divided)

Parsley (packed)

Lemon Juice (divided)

Tapioca Flour

Cumin

Turmeric

Garlic (clove, minced)

Black Pepper (to taste)

Sesame Seeds (optional)

Tahini

Mint Leaves (packed)

Mixed Greens

Heirloom Carrots (roasted)

395

9g

70g

Fiber 6g

9g

To roast your carrots, preheat the oven to 400°F and fill a baking dish

(9x9 pan) with 1/4 cup of water. Cover the pan with foil and roast covered for 30

minutes. After 30 minutes, remove the foil and roast for another 30 minutes.

Use coconut flour instead.

If the falafel mix is a little too wet, add ½ tsp more flour to thicken.

Make the falafels ahead and freeze for quick and easy meals down the road.

Preheat the oven to 350ºF and line a baking sheet with parchment paper. Make

a flax egg by combining the ground flax with water in a small bowl and set

aside.

Add the chickpeas, the boiled potato, half the sunflower seeds, parsley and the

flax egg into a food processor and pulse until combined. Remove and add to a

medium size bowl and add the remaining sunflower seeds, half of the lemon

juice, tapioca flour, cumin, turmeric and garlic. Season with black pepper and

mix well.

Using your hands, form balls with the falafel mix and flatten with your hands.

Add sesame seeds to a plate and roll the flattened balls in the seeds then place

them on the baking sheet. Bake for 25 to 30 minutes, flipping at the halfway

point.

Meanwhile, make the mint tahini sauce by adding the tahini, mint leaves, and

remaining lemon juice to a food processor or blender. Add 1 Tbsp of water at a

time as you go until a dressing consistency is reached. Blend until smooth and

transfer to a jar.

Add mixed greens to your plate, with roasted carrots and falafels. Drizzle with

tahini sauce. Enjoy!

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Roasted Veggies40 minutes

Carrot (chopped)

Zucchini (chopped)

Mushrooms (chopped)

Green Beans (trimmed)

Vegetable Broth (low sodium)

Balsamic Vinegar

Oregano (dried)

Nutritional Yeast (optional)

Black Pepper

412

2g

77g

Fiber 13g

23g

Swap in bell peppers or broccoli instead.

Chop your vegetables to be approximately the same size to ensure even

cooking.

Keeps well in the fridge up to 3 days. Reheat in a skillet or the oven.

Preheat the oven to 375ºF and line a baking sheet with parchment paper.

Arrange the chopped veggies on the baking sheet. Drizzle with vegetable

broth, vinegar, oregano, and pepper. Toss until everything is well coated.

Roast in the oven for 25 to 30 minutes, or until very tender, stirring once about

halfway through.

Remove from oven, transfer to a bowl, and top with nutritional yeast if desired.

Enjoy!

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Green Light SnacksFruits

Hummus by Oasis — Low-Fat

PeachesBananasPearsApples

Baked

Chickpeas

Green

PeasCauliflower Carrots Celery

Cherry

Tomatoes

Grapes Raspberries

Plantains, Persimmons,

Jujubes, Figs, Kumquats,

Cherries, Oranges, Longans,

Blueberries, Tangerines,

Apricots

PotatoesPumpkins Plantains Kale Beets Yams

Frozen Treats

Simple Snacks

Chips

Grapes

Strawberries

Blackberries

NectarinesPlums Raspberries

Black BeanLentil MediterraneanRoasted

Red Pepper

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The information in this meal plan is not intended or implied to be a substitute for professional

medical advice, diagnosis or treatment. The information in this document is for informational

purposes only and is not intended to diagnose, treat, or cure any type of disease or condition.

Reviews and testimonials of specific diets and approaches to health represent individual

experiences, and Mastering Diabetes does not guarantee any results for your specific situation.

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