RECIPES

BREAKFAST

Creamy Peach Porridge P. 59

SNACK

Almond Cherry Muffins P. 46

LUNCH

Creamy Butternut Squash and Lentil Tacos P. 143

DINNER

Saag Plant-neer P.142

DESSERT

Roasted Berry Milkshake P. 196

DRINK

Green Apple Juice P. 217

MAKE AHEAD

Owen + Alchemy’s Unsweetened Almond Milk P. 57

Recipes are found in the One Part Plant Cookbook

MEAL PLAN Week 3

GROCERIES Week 3

PRODUCE

1 Creamy Peach Porridge

2 Almond Cherry Muffins

3 Squash and Lentil Tacos

RECIPE LEGEND:

4 Saag Plant-neer

5 Roasted Berry Milkshake

6 Green Apple Juice

7 O+A Almond Milk

PANTRY STAPLES

1 each Apple6 1/2 cup Cilantro/parsley6 1 each Lemon5,6

1 cup Blackberries5 1/2 each Cucumber5 1 each Lime3

1 cup Blueberries5 4 each Garlic Cloves4 1 each Onion (medium)4

1 each Butternut

Squash3

1 1/2 inch Ginger root4 1 cup Peaches1

2 each Celery stalks6 1/2 each Jalapeno pepper4 10 oz. Spinach (frozen)4

1/2 cup Cherries2 3 each Kale leaves6

1/2 tsp Almond Extract2 1 tbsp. Flax meal2

3/4 pound Almonds2,5,7 1/2 tsp. Garam masala4

1/2 cup Amaranth1 3/4 cup Brown Lentils3

1 tbsp Apple cider vinegar2 1/2 cup Maple Syrup1,2,5

1/2 cup Brown Rice Flour2 1 tbsp. Nutritional yeast4

2 cups Non-dairy ice-cream5 3 tsp. Tamari3

2 cups Chickpea flour2,4 1/2 tsp Turmeric4

2 each Coconut milk (canned)1,3,4 2 tsp. Vanilla extract2,7

4 tsp Cumin Powder3,4 1/4 cup Veggie broth4

Recipes are found from the One Part Plant Cookbook

Other Pantry Essentials: sea salt, pepper, baking powder and soda, cinnamon, coconut oil

NUTRITIONAL CONTENT Week 3

RECIPE CALORIES FA

T

PR

OTEIN

CA

RBS

SU

GA

R

FIB

RE

Creamy Peach Porridge 556 32.1 10.1 62.1 17 7.8

Almond Cherry Muffins 143 6.8 3 18.2 6.5 1.8

Creamy Butternut Squash and Lentil Tacos (for 2) 272 3.7 11.5 52.4 4.2 3.1

Saag Plant-neer 274 14.6 10.8 28.9 6.7 6.9

Roasted Berry Milkshake (used Coconut Bliss) 666 34.9 3.7 57.4 41.2 7.8

Green Apple Juice 190 1 4.3 42.1 24.2 7.3

Owen + Alchemy Unsweetened Almond Milk 246 21 9 9.3 1.7 5.2

Please note that all nutritional content is based on serving size in the recipe and does not contain any optional ingredients or side items

Recipes are found from the One Part Plant Cookbook

PREP DAY Week 3

This menu is organized so that you can eat one plant based meal a day. If you choose

to, you can make all the recipes at the beginning of the week for added convenience.

Based on the recipes, I have compiled some items you can make or prep in advance.

1. Start soaking the almonds and then make the Owen + Alchemy Unsweetened Almond Milk as you

will need this for the Almond Cherry Muffins and the Roasted Berry Milkshake

2. You might as well make the Almond Cherry Muffins next as they last in the fridge all week and are

great for snacks!

3. Wash and cut up some of the veggies: the butternut squash for the Butternut Squash and Lentil Ta-

cos, the cucucumber, celery and apple for the Green Apple Juice, and the ginger, garlic, onion and

pepper for the Saag Plant-neer (save these in Tupperware in the fridge for a couple of days if need-

ed).