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Whole Foods Vegetarian Plan for Two

July 31 - August 6, 2013

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1 Vegan ½ large onion, cut into fourths Preheat grill to medium-high. Place onion and
½ lb asparagus, trimmed asparagus in a large bowl, and drizzle with olive
½ (12 oz) package meatless bratwurst oil . Place onion and asparagus on grill. Grill 3
Grilled Brats with sausages minutes, turning frequently; add bratwurst,
Asparagus and Onion 2 tablespoons olive oil turning to brown evenly, about 4 minutes.
¼ cup balsamic vinaigrette Remove from grill; cut asparagus and bratwurst
Grilled Cauliflower Steaks ½ (5 oz) package spring mix (Save remainder into bite-size pieces. Place in a large bowl; add
for Meal 6) onions and vinaigrette. Arrange lettuce on
Prep Cook Total --------------------------------------------------------------- individual plates; top with bratwurst mixture.
10m 10m 20m ½ small head cauliflower ---------------------------------------------------------------
1 tablespoon grapeseed or coconut oil Preheat grill to medium-high. Trim end from
cauliflower, and slice through the middle into ½-
inch slices. Brush both sides with oil; sprinkle
with salt and pepper. Grill 2 to 3 minutes per
side or until tender but still firm.

Meal 2 Vegan ½ cup uncooked quinoa Place quinoa in a medium saucepan and cook
¾ cup canned corn, drained over medium heat 1 to 2 minutes or until lightly
¾ cup black beans, drained and rinsed toasted. Add 1 cup water and cook according to
Quinoa Salad with 1 green onion, chopped package directions; remove from heat, and cool
Avocado Dressing ¾ cup chopped red bell pepper slightly. Combine corn, black beans, green
½ cup chopped kale onions, bell pepper and kale in a large bowl;
Tortilla Chips ½ cup chopped fresh cilantro add cooled quinoa. Process cilantro, avocado,
½ avocado lime juice, oil, cumin and paprika in a blender
Prep Cook Total 3 tablespoons lime juice until smooth, scraping down sides as needed.
15m 5m 20m 3 tablespoons olive oil Add dressing to quinoa mixture, tossing well.
½ teaspoon ground cumin Serve at room temperature or chilled.
½ teaspoon paprika ---------------------------------------------------------------
--------------------------------------------------------------- Serve salad with chips.
1½ cups tortilla chips

Meal 3 3 tablespoons butter, softened Combine butter and Parmesan cheese. Spread
2 tablespoons grated Parmesan cheese butter mixture on one side of each slice of
4 slices sourdough bread bread. Place 2 bread slices, buttered side
Sourdough Grilled 4 slices Havarti cheese down, on wax paper. Top each with 2 slices of
Cheese --------------------------------------------------------------- Havarti cheese; top with remaining bread slices,
2 cups sliced fresh strawberries buttered side up. Cook sandwiches, on a hot
Fresh Strawberries with Mint 1 tablespoon chopped fresh mint griddle or nonstick skillet over medium heat, 4
2 teaspoons fresh lime juice minutes per side or until browned and cheese is
Prep Cook Total 2 teaspoons honey melted.
5m 10m 15m ---------------------------------------------------------------
Place strawberries in a serving bowl. Whisk
together mint, lime juice and honey in a small
bowl; pour over berries. Let stand 15 minutes
before serving.

Copyright © 2013, eMeals, Inc. 493


Whole Foods Vegetarian Plan for Two
July 31 - August 6, 2013

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 4 1 small head cabbage Preheat oven to 325 degrees. Cook 6 cabbage
½ onion, chopped leaves in boiling water 10 to 15 minutes or until
1 stalk celery, chopped leaves are pliable; drain. Saute onion, celery
Cabbage Rolls 2 tablespoons sunflower seeds and sunflower seeds in 1 tablespoon butter 3
2 tablespoons butter, divided minutes or until onions are tender. Drain liquid
Herbed Red Potatoes 1 cup ricotta cheese from sauteed mixture, and combine with
2 tablespoons raisins or currants remaining butter, cheese, raisins, apple, lemon
Prep Cook Total ½ cup chopped apple juice, tamari and honey; season with salt and
30m 55m 1h 25m Juice of ½ lemon pepper to taste. Place 3 to 4 tablespoons filling
1 tablespoon tamari or soy sauce near the edge of each cabbage leaf. Fold in
½ tablespoon honey edges of leaves over filling; roll up. Place rolls
--------------------------------------------------------------- on lightly greased large rimmed baking sheet,
8 baby red potatoes and brush with remaining butter. Cover with foil
1 tablespoon butter and bake 25 minutes or until thoroughly heated.
2 teaspoons dried parsley flakes ---------------------------------------------------------------
¼ teaspoon salt, ¼ teaspoon pepper Steam potatoes until tender; drain. Melt butter
in a small saucepan over medium heat; stir in
parsley, salt and pepper. Drizzle potatoes with
butter mixture, and serve immediately.

Meal 5 4 medium-size carrots with tops Preheat oven to 375 degrees. Remove carrot
2 medium-size beets, about 1 lb and beet tops (reserve carrot tops) and wash
1 cup French lentils vegetables. Place whole carrots and beets in a
Lentils with Roasted ¼ cup plus 1 tablespoon olive oil Dutch oven with 1 tablespoon olive oil. Roast
Beets and Carrots 1 clove garlic vegetables 30 to 45 minutes or until tender.
Juice of ½ lemon While vegetables are roasting, rinse lentils and
Crusty Sourdough Bread ¼ cup carrot tops, chopped place in a medium saucepan. Cover lentils with
¼ cup chopped fresh cilantro or other fresh water and simmer, uncovered, over medium
Prep Cook Total herb heat 30 minutes or until tender (not mushy).
20m 45m 1h 5m Grated rind of ½ lemon Drain lentils, and place in a large serving bowl.
¼ teaspoon salt Process remaining ¼ cup olive oil, garlic, and
¼ cup feta cheese lemon juice in a blender until smooth, scraping
--------------------------------------------------------------- down sides as needed. Pour mixture over
½ loaf of sourdough bread lentils. Top with chopped carrot tops, cilantro,
lemon rind and salt, mixing well. Place roasted
vegetables over lentils. Sprinkle feta cheese
over vegetables.
---------------------------------------------------------------
Preheat oven to 375 degrees. Wrap ½ loaf in
foil, and heat in oven for last 15 minutes of
roasting vegetables. Slice and serve warm.

Meal 6 Super Fast ¼ cup pecans Toast pecans and sunflower seeds in a
2 tablespoons sunflower seeds nonstick skillet over medium heat until lightly
1½ cups cottage cheese toasted; coarsely chop. Combine nuts with
White Rabbit Salad 1 small apple, chopped cottage cheese, apples, raisins, poppy seeds,
(Apple Salad with Cottage 2 tablespoons raisins honey, and lemon juice; mix well. Serve over
Cheese) 1 teaspoon poppy seeds spring mix.
1 tablespoon honey ---------------------------------------------------------------
Grapes and Crackers Juice of ½ lemon Serve salad with grapes and crackers.
½ (5 oz) package spring mix
---------------------------------------------------------------
Prep Cook Total
2 cups seedless red grapes
10m 5m 15m
Package of crackers

Copyright © 2013, eMeals, Inc. 493


Whole Foods Vegetarian Plan for Two
July 31 - August 6, 2013

Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 7 Chill Time 16 oz can white beans (navy or Great Toss beans in a bowl with pesto, salt, onion,
Northern), drained and rinsed and celery. Chill 15 minutes. Cut off the top of
½ (6.5 oz) jar commercial pesto each tomato; scoop out pulp, leaving shells
Pesto-Stuffed Tomatoes ¼ teaspoon salt intact. Spoon chilled bean mixture into each
½ small red onion, minced tomato. Sprinkle with cilantro or parsley.
Cheesy Bread 1 stalk celery, finely chopped ---------------------------------------------------------------
2 large ripe tomatoes Preheat oven to broil. Slice baguette in half
Prep Cook Total 1 tablespoon chopped fresh cilantro or parsley horizontally; drizzle with olive oil. Top with
30m 0m 30m --------------------------------------------------------------- cheese, and sprinkle with Italian seasoning.
½ French baguette Broil on center rack 10 minutes or until cheese
1 tablespoon olive oil is golden brown.
4 oz Muenster cheese
½ teaspoon dried Italian seasoning

Copyright © 2013, eMeals, Inc. 493


Whole Foods Vegetarian Plan for Two
July 31 - August 6, 2013
Meals ✓ Grocery Items to Purchase Price Necessary Staples
Produce Meal 1
1 ½ lb asparagus 1.99 2 tablespoons olive oil
1 1 small head cauliflower, use ½ 3.99 1 tablespoon grapeseed or
1,4,7 1 large onion AND 1 small red onion 2.73 coconut oil
1,6 5 oz package spring mix 3.99 ¼ cup balsamic vinaigrette
2 Bunch green onions, for 1 1.99 Meal 2
2 1 small bunch kale, for ½ cup 2.99 ½ teaspoon ground cumin
2 1 red bell pepper, use ¾ cup 1.50 ½ teaspoon paprika
2 1 avocado, need ½ 1.69 3 tablespoons olive oil
2,3 2 limes 0.66 Meal 3
2,5,7 Bunch fresh cilantro 1.79 2 tablespoons grated Parmesan
3 Package fresh mint, for 1 tablespoon 2.49 cheese
3 16 oz container fresh strawberries, for 2 cups sliced 3.00 3 tablespoons butter
2 teaspoons honey
4 1 head cabbage, about 1½ lb 2.98
4 8 baby red potatoes, about ¾ lb 1.49 Meal 4
4,5,6 2 lemons 1.58 2 tablespoons butter
4,6 2 small apples 1.73 1 tablespoon tamari or soy
sauce
4,7 1 bunch celery, for 2 stalks 2.49
½ tablespoon honey
5 2 medium-size beets, about 1 lb 2.49 2 teaspoons dried parsley
5 4 medium-size carrots with tops 2.49 flakes
6 1 bunch seedless red grapes, for 2 cups 0.98 1 tablespoons butter
7 2 large ripe tomatoes 5.90 Meal 5
Refrigerated ¼ cup plus 1 tablespoon olive
1 12 oz package meatless bratwurst sausage, use ½, Tofurky® 3.69 oil
3 12 oz package sliced Havarti cheese, for 4 slices, 365® 5.99 1 clove garlic
4 15 oz ricotta cheese, for 1 cup, 365® 3.49 Meal 6
5 6 oz feta cheese, for ¼ cup, 365® 3.29 1 teaspoon poppy seeds
6 16 oz container cottage cheese, for 1½ cups 3.49 1 tablespoon honey
7 8 oz Muenster cheese, use 4 oz, 365® 4.99 Meal 7
7 6.5 oz jar commercial pesto, 365® 3.99
½ teaspoon dried Italian
Canned & Packaged seasoning
2 15 oz can corn, for ¾ cup, 365® 1.49 1 tablespoon olive oil
2 16 oz package quinoa, for ½ cup, 365® 3.99
2 15 oz can black beans, use ¾ cup 0.99
2 16 oz tortilla chips, for 1½ cups, 365® 2.99
4,6 16 oz package sunflower seeds, for ¼ cup, 365® 3.99
4,6 8 oz raisins, for ¼ cup, 365® 2.69
5 8 oz French lentils, for 1 cup, 365® 1.49
6 8 oz pecans, for ¼ cup, 365® 7.99
6 4 oz package crackers, Akmak®, use as side 1.99
7 16 oz can white beans (navy or Great Northern) 1.98
Bakery & Deli
3,5 1 loaf sourdough bread 3.79
7 1 small French baguette 2.49
Approximate Total $115.74

Copyright © 2013, eMeals, Inc. 493