Table of Contents

Introduction 10

1 How To Eat And Meal Prep A Plant-Based Diet 13

Whole-Food, Plant-Based Diet, Defined 14

Health Benefits of a Plant-Based Diet 14

Animal Foods Can Have a Negative Impact on Your Health 15

The Lowdown on Processed Foods 16

Will I Get Enough Protein? 17

Are Carbs Bad? 18

Indulge In Fruits and Vegetables 18

Eat Your Beans Every Day 19

The Lowdown on Nuts and Seeds 20

What about Oils? 20

Recipe Substitutions 21

What Is Plant-Based Meal Prep? 24

Useful Kitchen Tools and Appliances for Plant-Based Meal Prep 25

Your Meal Prep Game Plan 27

Reheating a Meal 28

Personalize the Recipes 28

2 Breakfast 29

Breakfast Burrito with Tofu Scramble 30

Buckwheat Pancakes 32

Chickpea Flour Omelet with Curried Greens 33

Country Hash Browns with Sausage Gravy 34

Homemade Nondairy Nut Milk 35

Cinnamon-Apple Crepes 37

Pumpkin Cinnamon Nut Granola 38

Pumpkin Pancakes 39

Raspberry Chocolate Chia Smoothie 40

Heart-Healthy Smoothie 40

Scrambled Tofu Tacos 41

Tropical Spinach Smoothie 42

Spinach-Tofu Benedict with Vegan Hollandaise 44

Black Bean Breakfast Tacos 46

Buttermilk Blueberry Muffins 47

Anti-Inflammatory Turmeric-Ginger Hot Cocoa 48

Healing Turmeric Smoothie 49

Raspberry Scone Muffins 51

Carrot Date Nut Bread 52

Huevos Rancheros with Tomatillo Sauce 53

Overnight Chocolate-Chia Oats 54

Pumpkin Pie French Toast 55

Steel-Cut Oats with Fruit and Nuts 56

3 Appetizers 57

Basil-Spinach Dip 58

Caramelized Onion Dip 59

Artichoke-Spinach Stuffed Mushrooms 60

Chili "Cheese" Dip 62

High-Protein Trail Mix 63

Mexican Bruschetta with Guacamole 64

Homemade Cherry Tomato Salsa 64

Kale Chips 65

Crispy Baked Mushrooms 66

Roasted Mexican Cauliflower 67

Black Bean-Mango Salsa 69

Spinach-Artichoke Dip 70

Easy Guacamole 71

Beet Hummus 71

Tempeh Asian Lettuce Wraps 72

Chickpea "Crab" Cakes 73

Garden Vegetable Dip 74

Layered Bean Dip 75

Fresh Spring Rolls with Two Dipping Sauces 76

Nachos 78

Oil-Free Tortilla Chips 79

Quinoa Oat Crackers 80

4 Salads 81

Asian Noodle Salad 82

Greek Spinach Salad with Falafel 83

Chopped Kale-Apple Salad with Lemon Vinaigrette 84

Roasted Beet and Arugula Salad 85

Pasta with Spinach Pesto, Green Beans, and Tomatoes 87

Chia Seed Dressing 88

Tahini Dressing 88

Green Goddess Dressing 89

Mexican Chopped Salad 90

Middle Eastern Vegetable Salad 91

Thai Cucumber Salad 92

Quinoa Salad with Spinach 94

Orzo Pasta Salad with Roasted Vegetables 95

Thai Crunch Salad 96

Wedge Salad with Homemade Tempeh Bacon 97

Caesar Salad with Homemade Croutons 98

Creamy Strawberry-Cashew Dressing 99

Ranch Dressing 99

Panzanella Salad 101

Farro Salad 102

Mason Jar Greek Salad with Roasted Peppers 103

Riced Cauliflower Salad 104

Roasted Mushroom and Cauliflower Salad 105

Three-Bean Salad 106

Toasted Brown Rice Waldorf Salad 108

5 Soups And Stews 109

Avgolemono Soup 110

Cold Cucumber Soup 111

"Cheesy" Broccoli Soup with Kale 112

Asian Vegetable-Noodle Soup 113

Butternut Squash and Apple Soup 115

Creamy Curried Cauliflower Soup 116

Gazpacho 117

Curried Red Lentil Soup 118

Roasted Tomato Bisque 119

Slow Cooker Italian Soup with Spinach 120

Spring Asparagus, Pea, and Zucchini Soup 121

Hearty Lentil-Kale Soup 122

Beefless Beef Stew 124

Creamy Garlic Soup with Kale 125

Creamy Mushroom-Cauliflower Soup 126

Creamy Vegetable Noodle Soup 127

Instant Pot® Black Bean and Rice Soup 128

Instant Pot® Pea Soup with Spinach 129

Curried Chickpea-Vegetable Stew 131

Lasagna Soup 132

Farro-Sausage Stew 133

One-Pot Vegetable Broth 134

Roasted Corn and Red Pepper Soup 135

Corn Chowder 136

6 Lunch 137

Easy Whole-Wheat Pumpkin Tortillas 138

Caesar Salad Wrap with Chickpeas 139

Black Bean Barbecued Meatloaf Sandwich 139

Curried Tempeh Lettuce Wraps 140

Hummus-Vegetable Wrap 141

Tempeh BLT 142

Tofu Eggless Salad Sandwich 144

Vegetable Sandwich 145

Creamy Polenta with Sautéed Mushrooms 147

Crustless Tofu Quiche 149

Easy Italian Pita Pizzas 150

Falafel-Tahini Buddha Bowl 151

Pinto Bean Quesadillas 152

Chili-Stuffed Potatoes 154

Mushroom Pita Pockets 154

Quick Chili 155

Roasted Vegetable-Quinoa Bowl 156

7 Main Dishes 157

Black Bean Meatloaf 158

Tempeh Burrito Bowl 159

Cauliflower Pasta Alfredo 160

Falafel Burger 161

Vegetable Divan 162

Fiesta Mac and "Cheese" 165

Lightly Curried Vegetable Wraps 166

Penne Pasta with Roasted Vegetables 167

Pineapple Fried Rice with Baked Tofu 168

Roasted Beet and Mushroom Tacos 169

Roasted Vegetable Tacos 170

African Vegetable Stew 171

Easy Spaghetti and Black Bean Meatballs 172

Sheet Pan Ratatouille with Creamy Polenta 174

Baked Tofu 176

Grilled Portobello Mushroom Burgers 177

Black Bean Mushroom Burgers 178

Pulled "Pork" Burgers 181

Jackfruit Enchiladas with Green Sauce 182

Creamy Zucchini and Tomato Lasagna 184

Lentil and Vegetable Cobbler 186

Vegetable Fajitas with Mexican Tofu 188

Hawaiian Stuffed Peppers 190

8 Side Dishes 191

Pan-Seared Artichoke Hearts with Spinach and Sun-Dried Tomatoes 192

Barbecue Baked Beans 194

Squash, Brussels Sprouts, and Apple Stuffing 195

Cauliflower-Sweet Potato Mash 196

Vegan Cornbread 197

Macaroni Salad 198

Mashed Cauliflower 199

Thick-Cut Seasoned Fries with Chipotle Sauce 201

Sautéed Greens 202

Sweet Potatoes with Swiss Chard 203

Creamed Corn 204

Balsamic-Roasted Vegetables 205

Oil-Free Potato Salad 206

Broccoli-Red Pepper Stir-Fry 208

Cabbage Carrot Slaw 209

Mushroom-Farro Pilaf 210

Roasted Beets 211

Spiced Baked Sweet Potato Fries 212

Sweet Potato-Zucchini Gratin 213

Loaded Tahini-Spiced Potato Skins 215

Instant Pot® Pinto Beans 217

Vegetable Fried Rice 218

9 Sauces And Condiments 219

Whipped Aquafaba 220

Basil Marinara 221

Blender "Cheese" Sauce 222

Cashew-Tofu Mayonnaise 223

Blueberry-Chia Seed Jam 224

Chipotle Dipping Sauce 226

Peanut Dipping Sauce 227

Tartar Sauce 227

Quick Tahini Sauce 228

Cannellini Bean Cream Sauce 228

Tomatillo Sauce 229

Avocado Cream Sauce 231

Almond Ricotta 232

Date Paste 232

Basic Barbecue Sauce 233

Homemade Ketchup 233

Cashew Cream 234

Tofu Feta 235

Easy Gravy 235

Oil-Free Basil Pesto 236

Plant-Based Sour Cream 238

Tzatziki 238

10 Desserts 239

Cinnamon-Apple Yogurt Parfait 240

Chocolate Chip Cookie Dough Hummus 240

Avocado Brownies 241

Carrot-Chocolate Chip Cookies 243

Baked Apples with Cashew Cream 244

Chocolate-Cinnamon Ice Cream 245

Banana Bread with Maple Glaze 246

Chocolate-Orange Zucchini Cake 247

Lemon Cake with Vanilla Frosting 248

Peach Crisp with Oats 250

Gluten-Free Pumpkin Spice Cake 251

Strawberry Bread Pudding 252

Baked Cinnamon-Apple Slices 253

Almond Chickpea Bars 255

Cherry Chia Pudding 256

Chewy Granola Bars 257

Chunky Yogurt Bark 258

Caramel-Oat Bites 259

Easy Fruit Pops 260

Peanut Butter Cookies 262

Chocolate Hummus Pudding 263

Sautéed Bananas and Strawberries 263

2-Week Plant-Based Meal Plan 264

Standard Us/Metric Measurement Conversions 268

Index 269