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

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