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Recipes

Breakfast

Breakfast

Breakfast

Lunch

Breakfast

Breakfast

Dinner

Breakfast

Blender-Based Foods

Blender-Based Foods

Blender-Based Foods

Blender-Based Foods

Desserts

Blender-Based Foods

Everything Else

Everything Else

Blender-Based Foods

Everything Else

Sample Menu: 5 days

day 1

day 1

day 1

B: breakfast cookies and strawberries

L: sweet potato, black beans and salsa

S: apple

D: tex-mex medley in taco shells or over greens

D+: dark chocolate bark

day 2

day 1

day 1

B: oatmeal with blueberries and almonds

L: tex-mex wrap (leftovers)

S: pear, raisins

D: sesame noodles with edamame in shell

day 3

day 1

day 3

B: nut butter on whole wheat bagel

L: leftover sesame noodles

S: sliced apples and popcorn

D: flatbread with green salad

D+: dark chocolate bar, dairy free


day 4

links to other menu ideas

day 3

B: smoothie bowl

L: peanut butter and jelly sandwich, orange

S: whole-grain pretzels and a plum

D: slow-cooker sweet potato chili

day 5

links to other menu ideas

links to other menu ideas

B: oatmeal with apples, walnuts, cinnamon

L: veggie powerhouse sandwich, banana

S: trail mix

D: whole grain pasta with veggies and marinara

links to other menu ideas

links to other menu ideas

links to other menu ideas

PCRM 21-day Kickstart

Forks over Knives Meal Planner

10 Weeks to Vegan from Vegan Outreach

stock the pantry

POA Kitchen Essentials (pdf)Download

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