Plant-Based Diet in 30 Days: Subtitle A Cookbook and Meal Plan for an Easy Transition to the Plant Based Diet 9781648768330, 9781648762536

Table of contents :
Title Page
Copyright
Dedication
Contents
Introduction
PART 1: The Plant-Based Diet Primer
CHAPTER ONE: Why Go Plant-Based?
CHAPTER TWO: Preparing Your Plant-Based Kitchen
PART 2: The Meal Plan and Recipes
CHAPTER THREE: 30 Days to Plant-Based
CHAPTER FOUR: Meal Plan for Days 1 to 7
Peanut Butter and Strawberry Jam Oatmeal
Tempeh “Bacon,” Tomato, and Avocado Toasts
Strawberry, Banana, and Granola Yogurt Bowls
Smashed White Bean Salad Sammies
Brown Rice and Black Bean Veggie Burgers
Quick Creamy Herbed Tomato Soup
Hearty Black Bean and Corn Soup
Tofu and Zoodles Dinner Salad with Spicy Peanut Sauce
Roasted Root Vegetable Hash with Yogurt and Avocado
Butternut Squash and White Bean Mac and Cheeze
Creamy Curried Potatoes and Peas
Chickpea and Cauliflower Fajitas
Plant-Based Chocolate-Chunk Cookies
CHAPTER FIVE: Meal Plan for Days 8 to 14
Zucchini Bread Oatmeal
Blueberry and Peanut Butter Parfait Bowls
Sweet Potato Toasts with Avocado Mash and Tahini
Spiced Tofu and Potato Breakfast Burritos
Loaded Chickpea Noodle Soup
Spicy Butternut Squash Bisque
Chickpea Curry Salad Sandwiches
Tempeh and Lentil Sloppy Joes
Fettuccine with Creamy Cashew Alfredo
Vegetable Korma Curry
Roasted Cauliflower Bowls with Spicy Garlic-Tahini Sauce
Tempeh and Walnut “Chorizo” Tacos
Chocolate Tahini Muffins
CHAPTER SIX: Meal Plan for Days 15 to 21
Choco-Nut Smoothie
Peaches and Cream Overnight Oats
Tofu, Mushroom, and Spinach Scramble
Chickpea and Mushroom Breakfast Bowls
Sweet Potato, Kale, and Red Cabbage Salad with Avocado-Lime Dressing
Creamy Chickpea and Avocado Salad
Lemony Quinoa Dinner Salad
Black and White Bean Chili
White Bean, Butternut Squash, and Kale Soup
Black Bean and Quinoa Burrito Bowls
Portobello Mushroom Burgers with Arugula Pesto
Lentil Bolognese
Apple Crisp
CHAPTER SEVEN: Meal Plan for Days 22 to 30
Dutch Apple Pie Oatmeal Squares
Overnight Pumpkin Spice Chia Pudding
Green Goodness Smoothies
Avocado Toast with Tomato and Hemp Hearts
Tofu Rancheros
Warm Lentil Salad with Tomato Vinaigrette
Mushroom Barley Soup
Chickpea Coconut Curry
Spiced Eggplant and Hummus Sandwiches
White Bean and Kale Linguine
Pulled Jackfruit Tacos
BBQ Tempeh Succotash Skillet
Meatless Meatballs with Quick Marinara Sauce
Rainbow Shepherd’s Pie
Chickpea, Butternut Squash, and Herb Stuffed Peppers
Chocolate Pudding with Raspberries and Mint
CHAPTER EIGHT: More Recipes for Plant-Based Living
Breakfasts and Smoothies
Baked Flaxseed-Battered French Toast
Gluten-Free Blueberry Blender Pancakes
Superseed and Nut Breakfast Cookies
Stuffed Breakfast Sweet Potatoes
Plant-Based Mango Lassi Smoothies
Snacks and Sides
Loaded Sweet Apple “Nachos”
Zingy Melon and Mango Salad
Plant-Based Queso Dip
Sweet Potato Fries with Maple, Mint, and Tahini Dipping Sauce
Herbed Smashed Potatoes with Lemon Aioli
Tangy Cabbage and Kale Slaw
Oven-Roasted Dijon Veggies
Crispy Baked Chickpeas
Garlic Hummus
Sheet-Pan Garlicky Kale
Hearty Bowls and Handhelds
Black Bean Tortas
Quick and Easy Falafel Pitas
BBQ Jackfruit Sandwiches
Green Power Rice Bowls
Beet Sushi and Avocado Poke Bowls
Sesame Soba Noodle Salad
Main Attractions
Lemony Herbed Lentil Soup
Broccoli and “Cheddar” Soup
Split Pea and Sweet Potato Soup
Beefless Irish Stew
Tofu and Vegetable Fried Rice
Spiced Kidney Bean Curry
Berbere-Spiced Red Lentils
Lazy Lasagna Baked Ziti
Sweets
Creamy Fruit Salad
Acai and Granola Smoothie Bowls
Peanut Butter Cookies
Coconut and Tahini Bliss Balls
Vanilla Nice Cream
Condiments, Dressings, and Staples
Super-Simple Guacamole
Pico de Gallo
Jalapeño and Tomatillo Salsa
Nutty Plant-Based Parmesan
Nut Milk
Oat Milk
Spicy Italian Vinaigrette
Plant-Based Mayo 3 Ways
Sugar-Free Ketchup
BBQ Sauce
Strawberry Chia Jam
Raw Date Paste
Crispy, Crunchy Granola
References
Measurement Conversions
Acknowledgments
About the Author