30 Days Vegan Meal Plan: Week 2 Recipes for Quinoa Salad, Curried Vegetable Stew, and More, Exams of Nutrition

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Arbonne’s 30 Days to Healthy Living

WEEK 2 - VEGAN

Grocery List

Meal Plan

Recipes

Spices, Oils and Seasonings

• Coconut Aminos
• Apple Cider Vinegar
• Toasted sesame oil
• Grated fresh ginger
• Red pepper flakes
• Olive Oil
• Lemon
• Salt
• Pepper
• Cinnamon
• Nutmeg
• Curry powder
• Cloves garlic, minced
• Cayenne pepper (optional)
• Coconut oil
• Tamari sauce
• Lime juice
• Chili garlic sauce

GROCERY SHOPPING LIST - Week 2

Food Items

• Uncooked quinoa
• Shredded purple cabbage
• Bag of large Carrots
• 2 limes
• Snow peas or sugar snap peas
• Fresh Cilantro
• Green onions
• Toasted slivered almonds
• Smooth almond butter
• Romaine Lettuce (chopped)
• 5-6 Avocados
• Brown’s organic apple cider vinegar mustard
• Green apple
• Hemp seeds
• Raw coconut
• Raw pecans
• Unsweetened vanilla almond milk
• 4 Onions
• 7-10 medium sweet potatoes
  • Chili Powder
  • Coriander
  • Cumin
  • Paprika
  • Oregano
  • Turmeric
  • Cayenne pepper
  • Fresh Thyme
  • Fresh rosemary
  • Dried marjoram
  • Dried sage
  • Nutritional Yeast
  • Avocado Oil
  • Low-sodium vegetable broth
  • 3-4 Cans chickpeas, drained and rinsed
  • Green bell pepper, diced
  • 4 Red bell pepper, diced
  • 1 medium head cauliflower, cut into bite-sized florets
  • 1 (28-ounce) can diced tomatoes with their juices
  • 1 (14 oz) can dices tomatoes with their juices
  • 1-2 (10-ounce) bag baby spinach
  • Coconut milk
  • Thin rice noodles
  • Collard green leaves
  • 2 Cucumber
  • Purple cabbage, shredded
  • 12 basil leaves
  • 12 mint leaves
  • Bean sprouts
  • 2 medium zucchini

RECIPES

CRUNCHY THAI QUINOA SALAD

Serves 2- INGREDIENTS Salad ¾ cup uncooked quinoa 1 ½ cups water 2 cups shredded purple cabbage 1 cup grated carrot 1 cup thinly sliced snow peas or sugar snap peas ½ cup chopped cilantro ¼ cup thinly sliced green onion ¼ cup toasted slivered almonds Sauce ¼ cup smooth almond butter 3 tablespoons coconut aminos 1 tablespoon apple cider vinegar 1 teaspoon toasted sesame oil 1 teaspoon grated fresh ginger (I love ginger so I used 2 teaspoons) ½ lime, juiced (about 1 ½ tablespoons) Pinch of red pepper flakes DIRECTIONS

1. Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water. In a medi- um-sized pot, combine the rinsed quinoa and 1 ½ cups water. Bring the mixture to a gentle boil over medium heat, and then reduce the heat to medium-low and gently simmer the quinoa until it has absorbed all of the water. Remove the quinoa from heat, cover the pot and let it rest for 5 minutes. Uncover the pot and fluff the quinoa with a fork. Set it aside to cool.
2. Meanwhile, make the sauce: Whisk together the almond butter and coconut until smooth (if this is difficult, microwave the mixture for up to 30 seconds to loosen it up). Add the remaining ingredients and whisk until smooth. If the mixture seems too thick to toss into the salad, whisk in a bit of water to loosen it up.
3. In a large serving bowl, combine the cooked quinoa, shredded cabbage, carrot, snow peas, cilantro and green onion. Toss to combine, then pour in the sauce. Toss again until everything it lightly coated in sauce. Taste, and if it doesn’t taste quite amazing yet, add a pinch of salt and toss again. Divide into individual bowls and garnish with slivered almonds.
4. This salad keeps well, covered and refrigerated, for about 4 days. If you don’t want your toasted almonds to get soggy, store them separately from the rest and garnish just before serving.

15 Minute Creamy Avocado Zoodles

Serves 2 – 3 INGREDIENTS 9 ounces zucchini noodles.** 1 medium garlic clove 1/4 cup lightly packed fresh basil leaves, plus more for serving 1 to 2 tablespoons (5 to 10mL) fresh lemon juice, to taste 1 tablespoon (15 mL) extra-virgin olive oil, plus more if needed 1 ripe medium avocado, pitted 1 tablespoon (15 mL) water 1/4 to 1/2 teaspoon fine sea salt, to taste Freshly ground black pepper, to taste Lemon zest, for serving DIRECTIONS

1. In a food processor, combine the garlic and basil and pulse to mince. Add the lemon juice, oil, avoca- do, and 1 tablespoon water and process until smooth, stopping to scrape down the bowl as needed. If the sauce is too thick, add a bit more oil. Season with salt and pepper to taste.
2. Drain the zucchini noodles and place back in the pan. Add all of the avocado sauce and stir until combined.
3. Top with pepper, lemon zest, and fresh basil leaves, if desired. Serve with a simple Arugula salad with tomatoes and pine nuts. Use olive oil, lemon juice, salt and pep- per to flavor. **If you have a spiralizer, make zucchini noodles or buy at store. Heat olive oil in a skillet over medium heat, add zuchinni noodles, cook, stirring & tossing with tongs for 2-3 minutes until slightly softened. Do not overcook. Spaghetti squash also makes a good base for this sauce.

Power Protein Breakfast Bowl

Serves 1 INGREDIENTS 2/3 cup cooked quinoa or cooked brown rice (make a big batch ahead of time) 1/2 green apple 2 teaspoons hemp seeds 1 tsp raw coconut 1 handful raw pecans cinnamon and nutmeg Almond Milk unsweetened 1/4-1 scoop Arbonne Vanilla Protein DIRECTIONS Mix all ingredients in bowl and serve immediately! Have a “shot” of Greens Balance on the side.

2.5 oz. thin rice noodles 6 large collard green leaves 1 medium carrot, peeled ½ cucumber ½ cup purple cabbage, shredded 12 basil leaves 12 mint leaves 1 cup bean sprouts 4 Tbsp. almond butter 2 tsp. apple cider vinegar 1 Tbsp. lime juice 1 tsp. chili garlic sauce 1 – 2 tsp. water (to thin, as needed) 1 ½ Tbsp. tamari sauce DIRECTIONS

1. Press tofu between a few layers of paper towels to remove as much moisture as possible. Cut tofu into ½-inch thick strips, about 3 – 4 inches long. Begin cooking your rice noodles according to package directions.
2. Heat coconut oil in a large skillet over medium heat and fry the tofu until lightly golden, 3 – 4 min- utes on each side. Check on your rice noodles and when tender, drain and set aside. Once tofu is done cooking, set on a layer of paper towels to cool.
3. Wipe clean the same skillet you used to cook the tofu (careful, it’s hot!) and fill it with a few inches of salted water. Bring the water to a boil over medium heat. At this time, fill a separate pot or bowl with ice water and set aside.
4. While you wait for your water to boil, prepare your collard greens by trimming the long stem so it’s flush with the leaf. Then, with the leaf upside down, gently shave down the thick stem that runs up the center of the leaf with a sharp paring knife. Doing so will make the leaf more flexible to fold and wrap.
5. Once the water is boiling, carefully drop in the collard greens. Cook for 30 seconds, then immediately transfer them to the bowl of ice water.
6. While your collard greens chill in the ice bath, prepare your veggies. For the carrot, use a vegetable peeler to create long, thin strips. Slice the cucumber in half lengthwise and then cut each half lengthwise into thin pieces. Trim the fleshy, seedy part of each piece to avoid a soggy wrap. Set chopped veggies aside.
7. Next, prepare your sauce by combining the almond butter, tamari, apple cider vinegar, lime juice and chili garlic sauce in a small bowl. Add a teaspoon or two of water to thin the sauce if it’s really sticky.
8. To assemble, dry each collard green leaf between two paper towels. Lay one of the leaves on a flat surface, like your cutting board, with the stem side facing up.
9. Spread a spoonful of almond butter sauce across the bottom center of the leaf, followed by the tofu, rice noodles, carrot, cucumber, bean sprouts, mint and basil. Fold the sides of the leaf in towards the center, followed by the bottom, so your fillings are cradled.
10. Finally, using your hands to keep the sides of the leaf tucked in, roll the wrap from the bottom like

you’re folding a burrito. Add a dab of almond butter sauce to the edge of the leaf to help the wrap stick to itself. Repeat this process with the remaining three wraps.

11. With a serrated knife, carefully slice each wrap in half to serve. Or, if you’re going to travel with your wrap, leave it whole and cut it on arrival. Use any extra almond butter sauce for dipping.

Veggie Breakfast Scramble

Serves 1 INGREDIENTS/DIRECTIONS Saute veggies (such as onion, spinach, mushroom, garlic, asparagus ) in olive oil or coconut oil. Add 1 T nutritional yeast, no-salt seasoning or salt, and pepper. top with avocado slices and fresh pico. NOTE: the veggies can be cut and prepped the night before making this quite easy to cook in the morn ing. We also love adding some leftover quinoa to this breakfast dish!

Kale salad with strawberries, avocado, almonds and lemon

poppy seed dressing

Serves 4 INGREDIENTS Salad 4 cups chopped kale, stems removed Pinch of sea salt 1 cup sliced strawberries 1 avocado, chopped 1/3 cup sliced almonds DIRECTIONS

1. Put the kale in a large bowl. Sprinkle a pinch of sea salt over the kale and massage the leaves with your hands until the leaves are darker in color and tender.
2. Add the strawberries, avocado, and almonds. Toss gently.
3. In a small jar, combine the olive oil, lemon juice, honey, poppy seeds, salt, and pepper. Shake until mixed well.
4. Pour the dressing over the salad and toss to coat. Serve.

DIY Burrito Bowls with Avocado Lime Sauce

Serves 3 INGREDIENTS For the burrito bowl 1 cup dry brown rice 1 tablespoon refined coconut oil or grape seed oil Salsa, as needed Lemon Poppy Seed Dressing 2 tablespoons olive oil 2 tablespoons fresh lemon juice 1/2 teaspoon poppy seeds 1/8 teaspoon salt 1/8 teaspoon freshly ground black pepper

Mediterranean Baked Sweet Potatoes

Serves 4 INGREDIENTS 4 medium (~1/3 lb each) sweet potatoes* 1 15-ounce can chickpeas (rinsed and drained) 1/2 Tbsp olive oil 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika 1 pinch sea salt or lemon juice (optional) Garlic Herb Sauce 1/4 cup hummus or tahini 1/2 medium lemon, juiced (1/2 lemon yields ~1 Tbsp juice) 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh per 3/4-1 tsp dried) 3 cloves garlic, minced (3 cloves yield ~1 1/2 Tbsp or 9 g) Water or unsweetened almond milk (to thin) Sea salt to taste (optional // I didn’t need any) Toppings (optional) 1/4 cup cherry tomatoes (diced) 1/4 cup chopped parsley (minced) 2 Tbsp lemon juice DIRECTIONS

1. Preheat oven to 400 degrees F (204 C) and line a large baking sheet with foil or parchment paper.
2. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour).
3. Toss rinsed and drained chickpeas with olive oil and spices and place on a lined baking sheet.
4. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or an- other baking sheet depending on size).
5. While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor.
6. NOTE: Hummus or tahini will make a great base for the sauce - just adjust the seasonings to accom- modate the less flavor tahini provides.
7. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate.
8. Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven.
9. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chick- peas, sauce and parsley-tomato garnish. Serve immediately.
10. Additional side ideas are roasted or sauteed spinach or side salad.

Extra Veggie Fried Rice

Serves 2- INGREDIENTS 1½ teaspoons + 2 tablespoons avocado oil or safflower oil, divided 1 small white onion, finely chopped (about 1 cup) 2 medium carrots, finely chopped (about ½ cup) 2 cups additional veggies, cut into very small pieces for quick cooking (options include snow peas, as- paragus, broccoli, cabbage, bell pepper, and/or fresh or frozen peas—no need to thaw first) ¼ teaspoon salt, more to taste 1 tablespoon grated or finely minced fresh ginger 2 large cloves garlic, pressed or minced Pinch of red pepper flakes 2 cups cooked brown rice 1 cup greens, such as spinach, baby kale or tatsoi 3 green onions, chopped 1 tablespoon Bragg’s or coconut aminos 1 teaspoon toasted sesame oil DIRECTIONS

1. This recipe comes together quickly. Before you get started, make sure that all of your ingredients are prepped and within an arm’s reach from the stove. Also have an empty bowl nearby for holding the cooked veggies. I’m suggesting that you start over medium-high heat, but if at any point you catch a whiff of oil or food burning, reduce the heat to medium.
2. Warm a large cast iron or stainless steel skillet over medium-high heat until a few drops of water evaporate within a couple of seconds. Immediately add 1 ½ teaspoons of oil and swirl the pan to coat the bottom. Cook until they are just lightly set, flipping or stirring along the way.
3. Return the pan to heat and add 1 tablespoon of oil. Add the onion and carrots and cook, stirring often, until the onions are translucent and the carrots are tender, about 3 to 5 minutes.
4. Add the remaining veggies and salt. Continue cooking, stirring occasionally (don’t stir too often, or the veggies won’t have a chance to turn golden on the edges), until the veggies are cooked through and turning golden, about 3 to 5 more minutes.
5. Return the pan to heat and the remaining 1 tablespoon oil. Add the ginger, garlic and red pepper flakes, and cook until fragrant while stirring constantly, about 30 seconds. Add the rice and mix it all together. Cook, stirring occasionally, until the rice is hot and starting to turn golden on the edges, about 3 to 5 minutes.
6. Add the greens and green onions, and stir to combine. Add the cooked veggies and stir to combine. Remove the pan from the heat and stir in the coconut amino and sesame oil.
7. Divide into bowls and serve immediately. Leftovers store well in the refrigerator, covered, for 3 to 4 days.

Mason Jar Taco Salad

Makes 2 salads INGREDIENTS 1 Tbsp Olive oil 1/2 cup cumin spiced black beans, quinoa, or brown rice 2 cup Large carrots sliced (about 1 of slices)

1 medium yellow onion, chopped fine 1 ½ teaspoons fine sea salt, divided 6 garlic cloves, pressed or minced 2 teaspoons smoked paprika 1 can (15 ounces) diced tomatoes (preferably the fire-roasted variety), drained 2 cups short-grain brown rice* 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas 3 cups vegetable broth ⅓ cup vegetable broth ½ teaspoon saffron threads, crumbled (optional) 1 can (14 ounces) quartered artichokes or 1 jar (12 ounces) marinated artichoke, drained 2 red bell peppers, stemmed, seeded and sliced into long, ½”-wide strips ½ cup Kalamata olives, pitted and halved 2 cups Spinach Freshly ground black pepper ¼ cup chopped fresh parsley, plus about 1 tablespoon more for garnish 2 tablespoons lemon juice, plus additional lemon wedges for garnish ½ cup frozen peas DIRECTIONS

1. Arrange your oven racks in the upper and lower thirds of the oven, making sure that you have ample space between the two racks for your Dutch oven. You’re going to need a large Dutch oven (preferably 6 quarts/11-to-12” in diameter or bigger, although I got by with my 5.5-quart Le Creuset) or a large skillet with a snug-fitting lid (both must be oven-safe!).
2. Preheat the oven to 350 degrees Fahrenheit. Heat 2 tablespoons of the oil in your Dutch oven or skillet over medium heat until shimmering. Add the onion and a pinch of salt. Cook until the onions are tender and translucent, about 5 minutes.
3. Stir in the garlic and paprika and cook until fragrant, about 30 seconds. Stir in the tomatoes and cook until the mixture begins to darken and thicken slightly, about 2 minutes Stir in the rice and cook until the grains are well coated with tomato mixture, about 1 minute. Stir in the chickpeas, broth, saffron (if using) and 1 teaspoon salt.
4. Increase the heat to medium-high and bring the mixture to a boil, stirring occasionally. Cover the pot and transfer it to the lower rack in the oven. Bake, undisturbed, until the liquid is absorbed and the rice is tender, 50 to 55 minutes.
5. Meanwhile, line a large, rimmed baking sheet with parchment paper for easy cleanup. On the baking sheet, combine the artichoke, peppers, chopped olives, 1 tablespoon of the olive oil, ½ teaspoon of the salt, and about 10 twists of freshly ground black pepper. Toss to combine, then spread the contents evenly across the pan.
6. Roast the vegetables on the upper rack until the artichokes and peppers are tender and browned around the edges, about 40 to 45 minutes. Remove from the oven and let the vegetables cool for a few minutes. Add 2 cups Spinach and ¼ cup parsley to the pan and the lemon juice, and toss to combine. Season with salt and pepper, to taste. Set aside.
7. Sprinkle the peas and roasted vegetables over the baked rice, cover, and let the paella sit for 5 min-

utes. Garnish with a sprinkle of chopped parsley (about 1 tablespoon) and serve in individual bowls, with lemon wedges on the side.

Simple Lentil Spinach Soup

Serves 4- INGREDIENTS 2 tbsp. extra-virgin olive oil 2 carrots, peeled and diced 2 celery stalks, diced 1 small onion, diced 3 cloves garlic, minced 2 tsp. cumin 1 tsp. coriander 1/4 tsp. crushed red pepper flakes, plus more if desired kosher salt Freshly ground black pepper 1 14-oz. can diced tomatoes, with juices 10 oz. lentils 2 tsp. fresh thyme 4 c. vegetable broth 4 c. baby spinach DIRECTIONS

1. In a large pot over medium-high heat, heat olive oil. Add carrots, celery, and onion and cook until be- ginning to soften, 5 minutes. Add garlic, cumin, coriander, and red pepper flakes, and cook 1 minute, stirring constantly, then season with salt and pepper.
2. Add tomatoes, lentils, thyme, and vegetable broth and bring to a boil. Reduce heat, cover partially, and simmer until lentils are tender and soup has thickened, 20 minutes. (If most of liquid has been absorbed, add in ½ to 1 cup more water.)
3. Stir in spinach and continue cooking until wilted, 2 minutes, then season with salt and pepper.

Kale, Meatless Burgers & Cauliflower Rice Bowls

Serves 2 INGREDIENTS 1 Impossible or Beyond Meat burgers 12 Brussels sprouts, chopped in half 1 bunch kale, washed and shredded

1 cup dry quinoa 1 small sweet potato, scrubbed clean and cut into 1/2 inch chunks 1 small head of broccoli, cut into small florets 1 cup cooked chickpeas (if canned rinsed and drained) 1 cup shredded purple cabbage 1 cup shredded carrots 1/4 cup almonds, roughly chopped 1 small avocado, diced For the Sauce 1/4 cup tahini 1/4 cup water 1 TBS apple cider vinegar 2 tsp Dijon style mustard (Brown’s) pinch of cayenne pepper) 3 TBS nutritional yeast salt to taste DIRECTIONS

1. Preheat the oven to 425.
2. In a large bowl combine the sweet potato, broccoli and chickpeas. Toss with a little olive oil, salt and pepper. Place on a prepared baking sheet and roast in the oven until lightly browned on all sides (about 20 minutes). Toss veggies hallway through cooking time.
3. While veggies roast cook the quinoa. Combine 1 cup of quinoa with two cups of water. Bring to a boil. Reduce heat to low, cover and cook until liquid has evaporated and quinoa can easily be fluffed with a fork. About 15 minutes.
4. Prepare the “hippie sauce” by combing all ingredients and processing until smooth with an immersion blender or regular blender (a hand whisk will work too, just put a LOT of muscle into it!)
5. Once veggies are done roasting toss them with the cooked quinoa. Add the shredded cabbage, car- rots, avocado, and almonds. Drizzle with creamy sauce and serve warm.

Protein Boosted Blueberry Pecan Quinoa Breakfast Bowl

Serves 1 INGREDIENTS ¾ cup cooked quinoa ¼ cup coconut milk 2 scoops Arbonne Protein Shake Mix (or 1 scoop shake mix and 1 scoop Protein Boost) Sprinkle of cinnamon 2–3 tablespoons pecan pieces 2–3 tablespoons shredded coconut ½ cup blueberries DIRECTIONS Mix ingredients together in a bowl and enjoy!

Basic Shake

2 scoops Arbonne Protein Powder 1⁄2 - 1 scoop Arbonne Fiber Boost 1 cup unsweetened almond milk, coconut milk, rice milk or chilled water (add ice if desired) Optional add: 1⁄2 - 1 scoop of Arbonne Greens Balance Shake vigorously in a shaker cup or mix in blender Meal Replacement Shakes ALWAYS ADD: Healthy fat (avocado, nut butter, nut oil, raw nuts, flaxseed, chia seed) to meal replacement shakes. ALWAYS ADD: Veggie (kale, spinach, collard greens) fresh or frozen to meal replacement shake. ENJOY: A variety of fruits in workout recovery shakes, but prioritize low-GI fruits in meal replacement shakes. Make your shakes more/less thick and more/less creamy by adjusting water, non-dairy milk and ice con- tent.

SWEET VERRY BERRY

2 scoops of Arbonne Vanilla Protein Powder + 1 scoop of Arbonne Fiber Boost 1⁄4 cup unsweetened coconut milk + 1⁄2 cup unsweetened almond milk 8 oz. water 1 Tbsp. of almond butter 1⁄4 cup frozen or fresh berries (optional: a pinch or two of unsweetened coconut shavings) Add ice to taste

CARROT CAKE

2 scoops of Arbonne Vanilla Protein Powder 1 scoop of Arbonne Fiber Boost 1 cup cooked, chopped carrots 1 Tbsp. walnuts 1 tsp pumpkin pie spice or cinnamon 1 cup of water + 1 cup unsweetened almond milk Add ice to taste

CHOCOLATE SPINACH CRUNCH

2 scoops of Arbonne Chocolate Protein Powder 1 scoop of Arbonne Fiber Boost 9 oz. water 1 1⁄2 - 2 handfuls of fresh spinach 6-8 hazelnuts Add ice to taste