LifeForce 30 Day Meal Plan_Vegetarian

7/27/2019 LifeForce 30 Day Meal Plan_Vegetarian

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5 Key Steps to Success with theLife Force BENew Weight Loss Plan:

1.) Do not eat after 7:30 pm. If you absolutely must have something, eat

only one item from the 100 calorie or less snack list column in the BENe

Healthy Snack Options document (preferably- ½ cup Greek yogurt).

2.) There is an additional BENew Healthy Snack(s) Options document th

you can download from your fitness website as well. BEWARE: Snacking

can sabotage your diet and fitness efforts so you will get the best result

with no snacking, but if you do need a snack the best time is

mid-afternoon. Snacks are listed by calorie content. If you do need a

snack, try to limit to the first two calorie lists of less than 200 calories to

promote more weight loss.

3) Take your body weight divided by 2 to get number of ounces of water

to drink each day.

4.) Avoid drinking calories from juice and soda at all times. Avoid drinkin

any alcohol during first two weeks, then you can consume in moderatio

as long you understand that excess calories from alcohol make it more

difficult to lose weight.

5.) Write down your food intake on a daily basis. This helps to keep you

accountable.

*Always consult your physician prior to starting any diet or exercise program. The attached plan is based on a 1200 calorie

diet plan.

© 2012 Life Force® Poway, CA 92064




Breakfast

At eachbreakfastconsume 1serving of BElean

Breakfast


Vanilla Shake(recipe below)

Banana BerryShake

(recipe below)

ChocolateBanana Shake(recipe below)

ChocolateCovered Cherry

Shake(recipe below)

Chocolate Shake(recipe below)

ChocolateBanana Shake

(recipe below)

Honey KiwiRaspberry GreekYogurt Dip withFruit(recipe below)

Earth Shake(recipe below)

Berry Shake(recipe below)

OatmealBerryliscious

Shake(recipe below)

VegetableScramble:1 tsp Almond Oil inskillet: mix 1 Egg+ 2 Egg Whites, 3tbsp 1% OrganicMilk, 1 cup BabySpinach, 1/2 cupChopped BellPeppers, 1 sliceWhole Wheat toastwith 1 tbsp Honey, 1cup watermelon

Breakfast Cookie(recipe below)

Coconut Shake(recipe below)

2 slices WWFrench Toast,

dipped in eggwhites, 1% milk,cinnamon,nutmeg, vanilla(+ hardboiledegg), 1 cupstrawberries

2 oz FreshBuffaloMozzarellaCheese, 1 LargeTomato Sliced,3 T BalsamicVinegar, ¼Avocado sliced,1 t Extra VirginOlive Oil, FreshBasil, Dash of Sea Salt, Orange

Black Beanand AvocadoQuesadilla;Spinach salad2 cups babyspinach, smallhandful driedcranberries, 1oz feta cheese,

sliced GrannySmith apple

Peanut Butter,Honey andBananaSandwich: 1Whole WheatSandwich Thin, 1T Peanut Butter,1 T Honey, ½Banana slicedand put onsandwich, 12Grapes

Taco Salad Wrap(recipe below),12 baby carrots,orange

HummusSandwich: 1/3cup of hummuswith 2 slicescucumber anda sliced tomatoon Whole WheatSandwichThin, 5 BabyCarrots, 1 cup of Watermelon

3/4 cup 1%cottage cheese, 1cup strawberries,1 sliced redbell pepper, 12pistachios

OatmealBerryliciousShake(recipe below)

Mushroom andOnion TempehSandwich(recipe below);banana

Quinoa SweetPotato Burgerwith Guacamole(recipe below),on Whole WheatSandwich Thin,6 baby Carrots,Plum

1 ½ cups LentilSalad(recipe below), 1cup Berries

ChocolateCovered CherryShake(recipe below)

Cannellini Beanand VegetableSalad(recipe below),2 cups FreshBaby Spinach,2 T BalsamicVinegar, 5 CherryTomatoes, ½

oz Feta CheeseCrumbles

Quinoa and BlackRice Salad(recipe below),1 cup of strawberries in abowl


4 oz tempeh with2 tsp of honey,1 Baked Sweet

Potato (recipebelow), FreshFruit Bowl

Breakfast forDinner: 1 mediumwhole wheatpancake with ¼cup blueberriesin batter, 2 eggsscrambled, 1 medbanana with 2tsp maple syrup

MediterraneanQuinoa Burger(recipe below),

1 cup SteamedBroccoli,1 cup mixedberries

1 ½ cups WholeWheat TortelliniSalad(recipe below),1 cup of MixedFresh Fruit

1 ½ cups BlackBean Soup,(recipe below),

+ 2 cups of Romainewith 5 CherryTomatoes, 2tbsp BalsamicVinegar, Apple

Greek Pita: 1Whole Wheatpita, 3 oz grilledchicken 1 oz feta,¼ cup hummus,sliced onion,cucumber,spinach, lemon juice; 1/2 cupgrapes

Quinoa StuffedPepper (recipebelow), 1 cup

steamed Spinach(recipe below)

Quinoa Saladwith Blueberriesand Mango(recipe below),Green Beanswith ToastedAlmonds andLemon (recipebelow), 1 cupfresh berries

Baked Eggsand Black BeanCasserole (recipe

below), GreenBeans withToasted Almondsand Lemon(recipe below)

Quick and EasySpinach Lasagna(see recipe), 2cups Spinachsalad with 3cherry tomatoes,balsamic vinegar.

3 oz diced tofu,½ cup WholeWheat Penne

Pasta, ½ cupMarinara sauce, 3stalks Asparagus8 Sweet PotatoFries(recipe below),Orange

Sweet Potato andWalnut Pesto Soup(recipe below),Caprese salad (1large tomato, 1oz. lowfat freshmozzarella cheese,1 tsp olive oil + 2tbsp balsamic) 1cup berries

1 ½ cups WhiteBean Chili(recipe below), 1

cup mixed FreshFruit

Vegetarian Tacos(see recipe), 1cup of slicedbananas andgrapes

Lunch

At eachlunchconsume1 serving of BElean

Lunch

At eachlunchconsume1 serving of

BElean

Dinner

Dinner

Meal Plan Week 1

Meal Plan Week 2

Monday

Monday

Friday

Friday

Saturday

Saturday

Sunday

Sunday

Thursday

Thursday

Wednesday

Wednesday

Tuesday

Tuesday




Breakfast


Breakfast



ChocolateBanana Smoothie

(recipe below)



Banana BerryShake(recipe below)

OatmealBerryliscious

Shake(recipe below)


Banana BerryShake (recipe

below)


ChocolateCovered Cherry

Shake(recipe below)



Ham and SpinachScramble: 2eggs, 1 white, 4T milk, 1 largehandful babyspinach, 3 ozham diced; 1 cupmixed fruit


CranberryAvocadoGrilled CheeseSandwich(recipe below), 15grapes

Vegan Quinoaand Sweet PotatoChili(recipe below),organic apple

Black Beans withQuinoa (recipebelow), 1 cupmixed Fresh Fruit

Hummus + SwissMelt: ¼ cuphummus + 1 slicelow fat Swisscheese on WWwrap + babycarrots, 1 cupmixed berries

½ cup cottagecheese, 1/3avocado, 3 slicescucumber, 4grape tomatoes,and crackedblack pepper; 10Baby Carrots, 1cup watermelon

Goat CheeseLentil Salad: 1Cup CookedLentils, 3 TbspFresh Mint, 3Tbsp Red WineVinegar, 3 TLemon Juice, 2 TFeta Cheese, ½

cup grapes

Tomato andAvocado GrilledCheese(recipe below),apple

Grilled+ChilledSalad(recipe below),banana

Easy Egg SaladSandwich(recipe below),orange

Tomato andMozzarellaCheese Panini:2 oz freshmozzarella and1 sliced tomato,fresh basil onwhole wheatbread; 5 baby

carrots, nectarine

Four Bean Salad(recipe below),1 cup MixedBerries



Black Beansand Cornbread(recipe below),organic apple

Lentil Salad withGoat Cheese;1 cup Seared

Sugar Snap Peas(recipe below)

Lentil and SweetPotato Stew(recipe below),1 cup watermelon

Napa CabbageWhite Bean Soup(recipe below), 1

Apple

Cilantro GrilledSalmon(recipe below), 1cup mixed fruit

Barbecue Tofu(recipe below),1 baked Sweet

Potato(recipe below), ½cup pineapple

3 oz Tempehwith 2 tsp LightSoy Sauce,Baked SweetPotato(recipe below),1 cup SteamedSpinach (recipebelow), kiwi

Lentil Soup withApricots(recipe below),

Steamed Spinach(recipe below)

Black BeanBurger(recipe below),10 baby carrots, 1orange

Tomato Chickpeaand Feta Salad,Kale Chips

(recipe below), 1cup watermelon

Quinoa StuffedPeppers (recipebelow), 1 cupcooked broccoli,plum

Caprese salad(2 large slicedtomatoes, 2 oz.

low fat freshmozzarellacheese, sliced;1 tsp extra virginolive oil + 3 tbspbalsamic vinegar,basil

Whole WheatLinguini with Tofu(recipe below), 1cup fresh mixedfruit

CheesyEnchiladaCasserole

(recipe below),1 kiwi

Arugula Pastawith Lentils(recipe below), 1cup sweet potatofries(recipe below),Kale Chips(recipe included),1 banana

Lunch


Lunch

At eachlunchconsume1 serving of

BElean

Dinner

Dinner

Meal Plan Week 3

Meal Plan Week 4

Monday

Monday

Friday

Friday

Saturday

Saturday

Sunday

Sunday

Thursday

Thursday

Wednesday

Wednesday

Tuesday

Tuesday




Breakfast




Avocado andFeta Wrap:(recipe below);1 cup mixedberries

Feta Greek SaladSandwich(recipe below); 1cup watermelon

Whole WheatLinguini with Eggand Asparagus

(recipe below),1 cup BroccoliFlorets, Orange

Tomato, Pepperand SpinachScramble: 2

Eggs, 1 White, 4tbsp Milk, 1 largehandful BabySpinach, ½ cupDiced Tomato;½ cup diced bellpeppers, fruitbowl

Lunch


Dinner

Meal Plan Week 5

Monday Friday Saturday SundayThursday Wednesday Tuesday

MEAL PLAN RECIPESNote: To freeze bananas: PEEL ripe bananas prior to putting into a resealable

freezer bag and placing in your freezer

Any meal replacement shake can be substituted for another

Breakfast Cookie

Makes 1 serving

3/4 cup oats1 tbsp. walnuts2 scoops BEfull Vanilla Meal Replacement powder3 tbsp. raisins

1 tbsp cinnamon1 tbsp vanilla extract1 tbsp flax4 tbsp. 1% organic milk

Mix all ingredients together in bowl. Pour onto medium sized plate and use spoon to flatten into shapeof cookie. Place in fridge and allow it to harden overnight. Enjoy a nice “cookie” for breakfast in themorning!

All shake recipes are for 1 serving.




Vanilla Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)1 cup frozen mixed berries1 scoop BEfull Vanilla Meal Replacement powder

Blend together all ingredients and enjoy!

Chocolate Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)2 scoops BEfull Chocolate Meal Replacement powder


Berry Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)1 cup frozen mixed berries2 scoops BEfull Vanilla Meal Replacement powder1 large handful fresh baby spinach.


Coconut Shake

10 oz milk (1 % organic cow’s, hemp, almond or rice milk)¼ cup chilled light coconut milk2 scoops BEfull Vanilla Meal Replacement powder1 frozen banana


Earth Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)1 large handful baby spinach1 frozen banana

2 T rolled oats2 scoops BEfull Vanilla Meal Replacement powder.





Oatmeal Berrylicious Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)1 cup frozen mixed berries¼ cup rolled oats2 scoops BEfull Vanilla Meal Replacement powder.


Banana Berry Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)½ cup frozen mixed berries1 frozen banana2 scoops BEfull Vanilla Meal Replacement powder2 tablespoons ground flaxseeds


Chocolate Banana Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)1 frozen banana2 scoops BEfull Chocolate Meal Replacement powder


Chocolate Covered Cherry Shake

12 oz milk (1 % organic cow’s, hemp, almond or rice milk)½ cup frozen tart cherries2 scoops BEfull Chocolate Meal Replacement powder


Baked Sweet Potato (In Microwave)

Makes 1 serving

1 sweet potatodash of cinnamon1 teaspoon honey

Wash very well but leave the skin on. Using a fork, poke several holes throughout the skin. Place thesweet on a paper towel in the microwave and place another one loosely over the top of the sweetpotato. Cook on high for 6-8 minutes. Microwaves can vary but larger sweet potatoes can take 8minutes. To test doneness, give it a gentle squeeze. If it “gives” a little then your sweet potato is done.If not, cook another 1-2 minutes and test again. Allow it to sit 3-4 minutes to cool down. Sprinkle withcinnamon and drizzle honey on top.




Steamed Spinach

Makes 4 Servings

1 pound organic baby spinach leavesWater to sprinkle on top of spinachSea salt to tastePut spinach in stockpot and sprinkle with water over medium heat. Allow spinach to cook down 4-6

minutes and then sprinkle with sea salt.

Green Beans with Toasted Almonds and Lemon

Makes 4 servings

2 oz sliced almonds1 pound green beans, trimmed1/2 lemon, juicedsalt, to tastepepper, to taste

Boil a large pot of water. Heat oil in a medium skillet over medium heat. Add the almonds and cook,stirring, until golden brown approximately 2 to 3 minutes. Remove from the heat. Boil a pot of water,add the beans and cook until slightly tender, 4 to 5 minutes; drain. In the skillet, add the beans, pepperand salt and return to medium heat to heat through, 1 to 2 minutes. Pour the lemon juice on top.

Avocado and Feta Wrap

Makes 1 Serving

¼ cup shredded red cabbage2 tablespoons feta cheese¼ Hass avocado½ cup cherry tomatoes (sliced)1 whole wheat tortilla

*See next page for dressing

Avocado and Feta Wrap Dressing:1 tbsp honey1 tsp Dijon mustard1 tsp lemon juice1 tsp olive oil

Place ingredients inside whole wheat wrap. Drizzle with dressing.




Grilled + Chilled Salad

Makes 1 serving

½ cup corn1/2 cup edamame½ cup black beans¼ avocado

1 tsp. olive oillime juicesalt + pepperbasil

Saute corn, edamame and black beans in olive oil on stove. When done, place in bowl and addavocado, lime juice, salt+pepper and basil. Cover and place in fridge. Served cold or can be heated inmicrowave.

Black Beans and Cornbread

Makes 1 serving

1 cup black beans1 cup vegetable broth½ onion (diced)2 carrots (diced)2 garlic cloves (minced)1 tsp olive oilSplash lime juice1 tbsp cumin seeds1 tbsp nutmeg

1 tsp cayenne pepper1 tbsp cinnamon

In saucepan, sauté cumin seeds and 2 cloves minced garlic. Add diced onions and sauté until clear.Add 1 cup black beans (drained, no juice), 1 cup vegetable broth, and any other desired vegetables(carrots, celery, bell peppers, etc.) Sprinkle with cayenne pepper, nutmeg and cinnamon. Add splashof lime juice. Cover and reduce heat to simmer for 15-20 minutes.Note: For more stew-like texture, use 2 cups vegetable broth. For thicker consistency, add 1 tbsp flourto pan.

Ingredients for Cornbread:Makes 16 servings

1 1/4 cup whole wheat flour¾ cup frozen corn (thawed)3/4 c cornmeal4 tbsp honey2 tsp baking powder1/3 c 1% Milk1/2 c Water




Preheat oven to 400 degrees. Mix all dry ingredients. Stir in remaining wet ingredients. Spray 11x17pan with cooking spray, pour in batter, and bake for 20-25 minutes.

15 minutes more. Top with fresh avocado and serve!¼ cup whole wheat bread crumbsBlack Bean SoupMakes 6 servings

2 teaspoons macadamia nut oil1 large onion, chopped5 cloves garlic, chopped15 baby carrots, chopped1 tablespoon chili powder1 tablespoon ground cumin2 cups vegetable broth4 15-ounce cans black beans1 cup frozen corn1 15-ounce can crushed tomatoes

Heat the oil in large stock pot. Sauté the onion, garlic and carrots for about 4 minutes. Add the chilipowder and cumin, and cook for 1 minute. Add the broth, 2 cans of black beans, and frozen corn. Bringto a boil.

In a blender, add the remaining 2 cans of beans and the tomatoes. Blend until smooth. Add to thesoup, reduce heat, and simmer for 15 to 20 minutes.

Quick and Easy Spinach Lasagna

Makes 12 servings

8 oz prepared spaghetti sauce32 oz organic non-fat or 1% cottage cheese6 oz mozzarella cheese, shredded6 oz cheddar cheese, shredded6 oz fresh baby spinach

In a 9 x 13 inch baking pan, place a small amount of spaghetti sauce to coat the bottom.Â Put threestrips of uncooked lasagna noodles lengthwise. Spread with 1/3 spaghetti sauce, 1/3 cottage cheese,1/3 spinach and 1/3 mozzarella/cheddar cheese, repeat this layering process two more times. Coverwith a non-stick foil and bake in 350 degree oven for 30 minutes, then remove foil and continue

baking an additional 30 minutes. Let stand 10 minutes.




Whole Wheat Tortellini Salad

Makes 6 servings

1 package (9 ounces) Buitoni Refrigerated Whole Wheat Three Cheese Tortellini1/2 cup halved grape or cherry tomatoes1/4 cup non-fat Greek dressing3 tablespoons crumbled feta cheese

Prepare pasta according to package directions and then put in large bowl and refrigerate 10 minutes.Add tomatoes, dressing and cheese. Toss and serve or you can refrigerate longer if desired

Whole Wheat Linguini with Tofu

Makes 4 Servings

1 package (8 oz) whole wheat linguine1 teaspoon macadamia nut oil6 garlic cloves, minced

1 cup vegetable broth½ cup white wine1 lemon, juiced¼ teaspoon lemon zest½ teaspoon freshly ground black pepperSea salt to taste1 19-oz package of tofu, cubed2 teaspoons coconut oil2 tablespoons fresh basil1 cup baby spinach, chopped½ cup cherry tomatoes

Bring a large pot of water to a boil. Add linguine and cook until al dente; drain. In a large saucepan,heat oil over medium heat. Add garlic and sauté about 1-2 minutes. Add vegetable broth, wine, lemon

juice, lemon zest, pepper and salt. Simmer until reduced by half. Add tofu, coconut oil, basil, spinachto saucepan. Cook 1-2 minutes until heated through. Pour over pasta and add cherry tomatoes; tossgently.

Black Beans with Quinoa

Makes 6 Servings

1 teaspoon macadamia nut oil1 onion, chopped2 cloves garlic, minced¾ cup quinoa, uncooked2 cups vegetable broth1 teaspoon cuminSea salt and fresh black pepper to taste1 cup frozen corn2 15-oz cans black beans, rinsed and drained1/3 cup cilantro




Heat macadamia nut oil in a medium saucepan. Saute onion and garlic until soft. Add quinoa, broth,cumin, cayenne pepper, salt and pepper. Boil mixture and then reduce heat, cover, and simmer forabout 15 minutes. Add frozen corn and simmer another 3-5 minutes. Add black beans and cilantro.

Vegetarian Tacos

Makes 8 Servings

1 teaspoon olive oil1 small onion, sliced1 medium red pepper, sliced1 teaspoon chili powderSalt to taste1 15-oz can black beans, rinsed and drained2 plum tomatoes, chopped1/4 cup(s) (loosely packed) fresh cilantro leaves, chopped8 6-inch whole wheat flour tortillas3 cups thinly sliced romaine lettuce1 cup shredded Monterey Jack or mild Cheddar cheese

½ cup light sour creamVegetarian Tacos instructions:In a nonstick skillet, heat oil on medium 1 minute. Add onion, pepper, chili powder, and 1/4 teaspoonsalt; cook 10 minutes or until onion and pepper are tender, stirring occasionally. Stir in beans,tomatoes, and cilantro, and cook 3 to 4 minutes to heat through, stirring occasionally. Heat tortillas for10-15 seconds to warm. Serve with lettuce, cheese and sour cream.

Honey Kiwi Raspberry Greek Yogurt Dip with Fruit

Makes 1 serving

1 ripe kiwi, peeled and diced1/2 cup unsweetened frozen raspberries1 tbsp honey8 oz. non-fat Greek yogurt6 strawberries3 slices of pineapple½ banana

In a blender, combine kiwi, raspberries and honey; puree. Stir in yogurt. Serve with sliced fresh fruit(strawberries, pineapple, watermelon, cantaloupe, honeydew melon, grapes, bananas, etc.).

Kale Chips

Makes 3 servings

5 oz of kale, cut and rinsed1 tablespoon olive oilsea salt

Preheat oven to 350 degrees. On a 9 x 13 nonstick sheet cake pan spread the kale evenly in a singlelayer. Sprinkle the olive oil and sea salt on top. Bake 12 minutes or to your desired crispiness.




Black Bean Burger

Makes 6 servings

2 15-oz cans black beans, drained and rinsed1 ripe banana, mashed1 onion, chopped1 cup breadcrumbs

1 scoop protein powder (hemp, pea, rice)2 cloves garlic, minced2 tablespoons fresh basil1 teaspoon dried oregano1 teaspoon ground cuminSea salt and pepper to tasteNonstick cooking spray6 whole wheat hamburger buns

In a medium sized bowl mash black beans and banana. Add remaining ingredients and mix well. Form6 patties and refrigerate for at least 30 minutes. Heat a non-stick skillet to medium heat and spray with

non-stick cooking spray. Carefully place patties on skillet and cook for about 4 minutes on each side oruntil heated through.

Black Bean and Avocado Quesadillas

Makes 4 servings

4 (8 inch) whole wheat tortillas1 ½ cups frozen, roasted corn kernels, thawed1 15 ounce can black beans, drained and rinsed

2 avocados, sliced6 ounces shredded cheddar cheese2 cups salsa of your choiceNonstick cooking spraySour cream for topping (optional)

Gather up all your ingredients and place near the stovetop. Spray a large skillet with nonstick cookingspray and place the skillet over medium- to medium-high heat. Add one tortilla to the skillet and layerit thinly with the cheese, black beans, salsa, corn, avocados and a bit more cheese. Allow the tortillato cook for two or three minutes, until the cheese begins to melt. Add a second tortilla to the top of the mixture and carefully flip it over (the quesadilla will be full so you’ll need to take extra care). Cookfor another two or three minutes. Repeat with the remaining tortillas. Serve warm with extra salsa fordipping, and sour cream as garnish if you’d like.




Vegan Quinoa and Sweet Potato Chili

Makes 6 servings

2 15 oz cans black beans, rinsed and drained1 6 oz can tomato paste32 oz vegetable stock1 onion, chopped

5 cloves garlic, minced1 tbsp chili powder1 tbsp cumin1 tsp oregano2 tsp olive oil1 sweet potato, peeled and cut into bite sized chunks1 cup quinoa, drysalt and pepper to taste1 Hass avocadocilantro for garnish

Heat the oil in a large stock pot over medium low heat. Add onions, and cook until soft and they beginto turn brown. Add garlic, and cook for about 2 minutes. Add the tomato paste, chili powder, cumin,and oregano and cook for about 2 minutes, stirring constantly. Add the beans, stock, and sweetpotatoes. Season with salt and pepper . Cook for about 5 minutes, then add the quinoa. Continuecooking for about 20-30 minutes, stirring frequently, until quinoa and potatoes are cooked and the chilihas thickened. Add a little bit of water if the chili becomes too thick. Top with avocado and cilantro.

Sweet Potato Fries

Makes 8 Servings

3 large sweet potatoes, peeled and sliced into ¼ inch long slices2 tablespoons macadamia nut oil½ teaspoon sea saltFreshly ground black pepper to tastePinch of cayenne pepper

Preheat oven to 425. Sprinkle the sweet potatoes with oil, toss with the salt, black pepper and cayennepepper. Spread sweet potatoes in a single layer and bake for 10 minutes on each side, or until goldenbrown and soft on the inside.




White Bean Chili

Makes 6 Servings

2 teaspoons olive oil1 onion, chopped3 cloves garlic, minced4 cups vegetable stock

1 16-oz container of salsa verde1 16-oz can diced tomatoes1 7-oz can diced green chilies½ teaspoon dried oregano½ teaspoon chili powder½ teaspoon ground cumin3 15-oz cans white beans¾ cup frozen cornSea salt and fresh ground black pepper to taste

Heat olive oil in a large stockpot. Sauté onion and garlic until soft. Add stock, salsa verde, tomatoes,

chilies, and spices. Bring to boil, let simmer for 10 minutes. Then add beans, and corn; simmer 5minutes. Add sea salt and pepper to taste.

Seared Sugar Snap Peas

Makes 4-6 servings

2 tbsp olive oil16 oz sugar snap peas, strings removed3-4 scallions or green onions, sliced on the diagonalSalt, to taste

Lemon zest3 tbsp chopped fresh mintBlack pepper, to tasteLemon juice, to taste

Heat a large sauté pan on high heat, add olive oil and allow to heat 1 minute. Add sugar peas and stir.Add salt, to taste. Cook 1 minute. Add green onions and cook for 1 minute. Toss and then allow to cook2 minutes. Remove from heat, add lemon zest, mint, black pepper and lemon juice to taste. Serve.




Lentil Salad

Makes 4 servings

1 cup dry brown lentils1 cup diced carrots1 cup red onion, diced2 cloves garlic, minced

1 bay leaf 1/2 teaspoon dried thyme2 tablespoons lemon juice1/2 cup diced celery1/4 cup chopped parsley1/4 teaspoon ground black pepper1/4 cup olive oilsalt, to taste

Lentil Salad Instructions:In a saucepan combine lentils, carrots, onion, garlic, bay leaf, and thyme. Add enough water to cover

by 1 inch. Bring to boil, reduce heat and simmer uncovered for 15 to 20 minutes or until lentils aretender but not mushy. Drain lentils and vegetables and remove bay leaf. Add olive oil, lemon juice,celery, parsley, salt and pepper. Toss to mix and serve cold or room temperature.

Quinoa Sweet Potato Burger with Guacamole

Makes two servings

1/3 cup quinoa2/3 cup water1 cup cooked sweet potato (about 1 medium sweet potato)

1/2 cup white beans1/2 teaspoon sea salt1/4 - 1/2 teaspoon chipotle powder2 cloves garlic, minced1/2 cup whole wheat panko crumbs2 teaspoons olive oil2 whole wheat sandwich thins

Guacamole Ingredients:2 avocados

1/2 teaspoon sea salt2 tablespoons salsa

Start by heating a small saucepan on the stove with the 2/3 cup water and 1/3 cup quinoa. Bring it toa boil, then reduce to a simmer and cover. Cook the quinoa for 10-15 minutes (or until all the water isabsorbed), then remove from the heat and let rest for about least 5 minutes. Peel and dice the sweetpotato while the quinoa is cooking. Cook the sweet potato in boiling water for about 10 minutes, oruntil soft.




Once the sweet potato and quinoa are done cooking, combine the sweet potatoes and white beans ina mixing bowl and mash with a potato masher until well mashed but still retaining a little texture fromthe beans. Now add the spices. Mix well, and then add the quinoa and fold it into the mixture. Heatolive oil in a medium size pan on medium heat. Form the quinoa sweet potato mixture into your desiredsize, coat them with panko crumbs, and cook for 4-5 minutes on each side (or until a crispy goldenbrown outer shell). While the burgers are cooking you can prepare the guacamole by combining all theingredients above and mashing them together to your desired consistency.

Quinoa and Black Rice Salad

Makes 6-8 servings

1/2 c. short-grain black rice1 c. red quinoa, rinsed well1 bay leaf 1/4 tsp. kosher salt2 tablespoons extra-virgin olive oil, divided1 small onion, finely chopped3 large garlic cloves, minced2 teaspoons cumin seeds2 tablespoons freshly squeezed lemon juice1/4 c. chopped fresh cilantro1/4 c. chopped flat-leaf parsley2 tablespoons 1” pieces chivessalt and black pepper, to taste2 avocados, peeled, pitted, and sliced into wedges1 lemon, sliced into wedges

Bring rice and 1 cup water to a boil in a small saucepan. Cover, reduce heat to low, and cook until

water is absorbed and rice is tender, 25 to 30 minutes. While the rice is cooking, combine the quinoa,bay leaf, 1/4 teaspoon salt, and 2 cups water in a medium saucepan. Bring to a boil. Cover and reduceheat to low. Simmer until quinoa is tender, about 15 minutes. Drain the quinoa and let it sit in the hotsaucepan, covered, for 15 minutes. Discard the bay leaf. Fluff quinoa with a fork. Heat 1 tablespoonoil in a large skillet over medium heat. Add onion and cook, stirring occasionally until soft, about 8minutes. Add garlic and cumin and cook, stirring often, for 2 minutes. Add this to quinoa. Then add therice to the quinoa mixture and stir well. Add the remaining 1 tablespoons oil, fresh lemon juice, cilantro,parsley, and chives. Season to taste with salt and pepper. Serve salad with avocado and lemonwedges.




Quinoa Salad with Blueberries and Mango

Makes 2 Servings

For the quinoa1/2 cup quinoa1 cup water

For the fruits and veggies½ cup fresh blueberries½ cup cubed ripe mangos½ cup cubed cucumbers1/2 tablespoon dried cranberries

For the lemon basil dressing1½ tablespoons extra virgin olive oil3 tablespoons lemon juice1/4 teaspoon lemon zest10 Basil leaves, chopped finely

salt and pepper, to tastePlace the quinoa and water in a medium skillet and bring to a boil. Then reduce heat, and simmercovered for about 15 minutes or till the quinoa is cooked. Remove the lid, and fluff the quinoa with afork. Let it cool to room temperature.While the quinoa is cooking, combine the fruits in a bowl and refrigerate till you are ready to serve thesalad.Whisk together all the dressing ingredients, except the chopped basil. Refrigerate till you are ready toserve. Chop and add the basil to the dressing just before serving. If you add it earlier, it will go black.Add half the dressing to the quinoa and mix gently. Assemble the salad just before serving – toss thequinoa, fruits and cucumbers together. Serve other half of the dressing on the side. Serve immediately.

Quinoa Stuffed Peppers

Makes 8 servings

1 1/2 cup quinoa, rinsed and drained2 cups water3 tablespoons olive oil1 small onion, diced3 cloves garlic, minced1 zucchini, diced1 small eggplant, diced1 tomato, diced1 1/2 cup tomato sauceSalt and ground black pepper to taste8 bell peppers, tops cut off and seeded1 1/2 cup shredded mozzarella cheese, or more to taste

Preheat oven to 350 degrees F (175 degrees C). Line a deep baking dish with aluminum foil. Mix quinoaand water together in a saucepan; bring to a boil. Cover, reduce heat, and simmer until quinoa istender and water is absorbed, about 15 minutes. Heat olive oil in a large skillet over medium heat; cook




and stir onion and garlic until fragrant and slightly translucent, 5 to 7 minutes. Add zucchini, eggplant,and tomato; cook until slightly tender, 3 to 5 minutes. Stir tomato sauce into vegetable mixture; coverand simmer until vegetables have softened, about 10 more minutes. Stir quinoa into vegetable mixture.Season with salt and pepper to taste. Fill bell peppers with quinoa-vegetable mixture. Place peppersin prepared baking dish. Cover dish with aluminum foil. Bake in the preheated oven until bell peppersare slightly tender, about 18 minutes. Remove aluminum foil cover; sprinkle peppers with mozzarellacheese. Bake until cheese is bubbling and melted, about 5 more minutes.

Cannellini Bean and Vegetable Salad

Serves 4 to 6

1 red bell pepper, seeded and chopped1 yellow bell pepper, seeded and chopped1/2 large red onion, peeled and chopped3 large garlic cloves, peeled and smashed1 T olive oil2 (15.5 ounce) cans cannellini beans, drained and rinsed2 T red wine vinegar

2 T lemon juiceSalt and freshly ground black pepper, to tasteFinely chopped fresh parsley, to tastePreheat oven to 425°F. Toss the bell peppers, onion, and garlic cloves with 1 tablespoon olive oil;season with salt and pepper, to taste. Roast the vegetables for 25 minutes, stirring occasionally, untilsoftened. Toss the vegetables with the cannellini beans, red wine vinegar, lemon juice, and salt andpepper to taste. Allow the salad to sit at room temperature for at least one hour. Stir occasionally.Remove garlic cloves and stir in chopped parsley. Taste and adjust seasonings if desired.

Cranberry Avocado Grilled Cheese

Serves 1

2 slices whole wheat bread1/8th avocado3 tablespoons mart skim shredded mozzarella cheese3 tablespoons dried cranberries½ tablespoon butter unsalted Preheat oven to 350. Melt the butter and brush it onto each slice of bread. On a pan, place one pieceof bread butter-side down. Add half of mozzarella cheese, the avocado, and the cranberries. Then add

the remaining cheese. Add the other piece of bread butter side up and place another pan on top. Bakefor 5 minutes. Remove the top pan and bake for another 2 minutes, flipping and baking for anotherminute or so or until both sides are browned.




Sweet Potato and Walnut Pesto Soup

Makes about 6 servings.

For Soup2-3 tablespoons olive oil2 medium sized leeks (2 cups chopped)28 oz. chicken broth

1 cup water2-3 small-medium sweet potatoes (2 1/2 cups cubed)1 bunch of kale, chopped1/8 teaspoon salt1/4 teaspoon ground pepper2 – 15.5 oz. cans cannellini, not drained

juice of 1 lemon For pesto:2 cloves of garlic, peeled1/2 cup walnuts, chopped

10, or so fresh small-medium sage leaves2 cups fresh basil leaves, lightly packed4 tablespoons walnut oil (olive oil may be substituted)1 cup Asiago cheese, grated/shredded Begin by slicing the leeks and sautéing them in olive oil in stock pot until tender. Add the chicken brothand water, and bring to a simmer. Chop the sweet potato into cubes, then add to the pot, along withthe beans (do not drain) and salt and pepper. Cook an additional 10 minutes or so, until the potatoesare tender but not mushy. Chop the kale and add it to the pot. Cook for about 3 minutes or until wilted.Turn off heat and squeeze in the juice from one lemon. Let the soup simmer and start on the pesto.

Begin by chopping the garlic and nuts in a food processor. Make sure they’re finely processed. Followthe garlic and nuts with the sage, basil, and salt, adding oil a little at a time when needed. Add thecheese and blend well.

Mediterranean Quinoa Burgers

Makes 6-7 quinoa patties

For the patties:1 cup dry quinoa1 (540mL) can kidney beans or chickpeas, drained and rinsed1 shallot, minced1 clove garlic, minced1 red pepper, finely chopped1/4 cup chopped parsley1/3 cup crumbled light feta2 egg whites, lightly whisked2 teaspoon kosher salt1 teaspoon ground pepper1/2 cup to 1 cup panko bread crumbsNon-stick cooking spray




For the Burgers:6-7 hamburger bunsLettuce, tomato, cucumber for toppingFeta cheese (optional)Feta yogurt sauce (storebought or homemade)

Cook quinoa as per package directions and let cool slightly. Mash the kidney beans in a large bowl.Add the cooked quinoa, shallot, garlic, red pepper, parsley, feta, egg whites, salt, and pepper, and

mix well. Add 1/2 cup bread crumbs and form a patty. If the mixture is too wet to hold together well,continue adding more bread crumbs (up to an additional 1/2 cup) until the patty will hold its shape.Shape mixture into 6 or 7 round patties. Heat a large non-stick skillet over medium heat and spray withnon-stick cooking spray. Cook patties in batches, about 5 minutes per side, until golden brown andcooked through. Serve quinoa patties on hamburger buns with desired toppings, feta cheese, or fetayogurt sauce as desired.

Baked Eggs and Black Bean Casserole

Makes 4-6 servings

1 small onion, finely diced1-2 tsp. olive oil1 tsp. ground cumin1/4 tsp. ground Ancho Chile pepper (or use any type of Chile powder)1 can (14.5 oz.) tomatoes with juice1 can (15 oz.) black beans, rinsed and drained well1 can (4 oz.) diced green Chiles6 eggs1/4 - 1/2 cup grated cheeseChopped cilantro for garnish (optional)

Preheat oven or toaster oven to 450F/230C. Spray one large casserole dish with olive oil or non-stickspray. Drain and rinse your black beans. Heat olive oil in a small frying pan with deep sides and sautéonions about 2 minutes. Add ground cumin and Ancho Chile pepper and sauté for an additional 2-3minutes. Add tomatoes with juice, drained beans, and diced green chiles to the pan with onions andlet cook at very low simmer about 20 minutes, or until the mixture is slightly thickened. Spoon a smallamount of the tomato-bean mixture in the bottom of your dish (use about half the mixture.) Carefullybreak the eggs on top of the tomato-bean mixture. Spoon the rest of the mixture around eggs,avoiding the yolk.Bake the casserole for about 8 minutes, or until the eggs are starting to look set but are still fairly wetlooking. Remove dish and change oven or toaster oven to broil. Sprinkle cheese over the top and put

dish back in for 2-3 minutes, or until the cheese has melted. Be sure to remove while egg yolk is stillsoft. Serve hot, with whole wheat flour tortillas to dip into egg. Also good with salsa and sour creamserved with it.




Mushroom and Onion Tempeh Sandwich

Makes 4 servings

1 8-ounce package tempeh1 tablespoon canola oil12 ounces mushrooms, sliced1 small red onion, thinly sliced

1/2 teaspoon salt1 cup dry red wine4 ounces sliced provolone cheese8 thin slices whole-wheat bread, toastedMushroom and Onion Tempeh Sandwich Instructions:Cut tempeh in half widthwise, then slice each piece horizontally to make 4 thin slices total. Heat oilin a large nonstick skillet over medium-high heat. Add mushrooms, onion and salt and cook, stirringoften, for 10 minutes, or until golden brown. Reduce heat to medium and stir in wine. Add tempehslices and spoon some of the mushroom mixture over them; cook until the tempeh is heated throughand the wine has evaporated, about 5 minutes. Remove from the heat, and top with cheese. Cover andlet stand until the cheese melts. To assemble sandwiches, divide the tempeh among half the toasted

bread. Top with the mushroom mixture and the remaining toasted bread. Serve immediately.

Taco Salad Wrap

Makes 6 servings

1 can (15 1/2 ounces) black beans, or red kidney beans, rinsed and drained3 teaspoons olive oil1 teaspoon ground cumin, or more to taste1/4 teaspoon chili powder1/2 teaspoon salt

6 flour tortillas, (10 inches in diameter)3 plum tomatoes, seeded and cut into 1/4-inch dice (about 1/2 cup)1 1/2 cup shredded cheddar cheese6 large green-leaf lettuce leaves1 avocado, cut into 1/4-inch dice, for serving (optional)1 mango, cut into 1/4-inch dice, for serving (optional)

With a potato masher or fork, mash together beans, olive oil, cumin, chili powder, and salt in a mediumbowl. Spread 2 tablespoons bean mixture on each tortilla halfway between the center and bottomedge. Top with 1 to 2 tablespoons each diced tomato and cheese; cover with a lettuce leaf. Fold sidesof tortilla over filling; roll from bottom to form a cylinder. Serve with avocado and mango, if desired.




Easy Egg Salad Sandwich

Makes 10 servings

10 hard-cooked eggs, chopped1/2 cup plain fat-free yogurt1 ½ tablespoon parsley flakes1/2 teaspoon onion powder

1/2 teaspoon paprika1/4 teaspoon saltWhole wheat sandwich thin

Mix chopped eggs, yogurt, parsley, onion powder, paprika, and salt together in a bowl. Spread intosandwich thin.

Four Bean Salad

Makes 8 servings

1 14.5 ounce can black beans1 14.5 ounce can dark red kidney beans1 15 ounce can garbanzo beans1 14.5 ounce can pinto beans1 10 ounce package frozen corn kernels, thawed1 tablespoon olive oil oil1 1/2 teaspoon cumin2 tablespoons chili powder2 teaspoon lime juice1 8 ounce jar chunky salsa1 pinch dried parsley

Pour beans into a colander, and rinse under running water. In a large mixing bowl, toss beans and corntogether with oil, cumin, chili powder, lime juice, and salsa. Sprinkle with parsley, cover, and chill.

Napa Cabbage White Bean Soup

Makes 6 servings

2 teaspoons macadamia nut oil1 large yellow onion, chopped3 cloves garlic, minced5 cups vegetable broth

1 head of Napa Cabbage1 15-oz can black-eyed peas1 15-oz can garbanzo beansSea salt and freshly ground black pepper to taste

Heat oil in large stockpot. Sauté onion and garlic until soft then add vegetable broth and simmer for10 minutes. Cut the base off the cabbage and peel off leaves. Wash the leaves thoroughly and tearinto bite-sized pieces. Add cabbage to pot and bring to a boil. Reduce heat and simmer for another 15minutes. Add black-eyed peas and garbanzo beans. Cook until cabbage is complete cooked.




Lentil Soup with Apricots

Makes 6 servings

2 teaspoons macadamia nut oil.1 small onion, chopped2 cloves garlic, minced1/2 cup dried apricots

1 ½ cup red lentils2 14-oz can low-sodium vegetable stock1 14-oz can diced tomatoes2 tsp cumin½ tsp dried thymeSea salt and fresh black pepper to taste3 Tbsp fresh lemon juice

Heat oil in large stockpot. Sauté onion and garlic until soft and add lentils, apricots and stock. Bringmixture to a boil. And then reduce heat and simmer about 20 minutes. Add tomatoes, cumin, thyme,sea salt, and pepper to taste. Simmer for an additional 10 minutes. Add lemon juice and puree ½ the

soup in a blender. Mix together and serve.

Goat Cheese Lentil Salad

Makes 2 servings

3/4 cup green lentils2 tablespoons extra-virgin olive oil3 shallots, thinly sliced crosswise and separated into rings1 carrot, cut into 1/4-inch dice1 stalk celery, cut into 1/4-inch dice1 red bell pepper, ribs and seeds removed, cut into 1/4-inch dice2 teaspoons coarsely chopped fresh flat-leaf parsley3 tablespoons balsamic or sherry vinegar6 ounces spinach, stemmed and coarsely chopped (about 2 cups)Coarse salt and freshly ground black pepper5 ounces fresh goat cheeseBring a medium saucepan of water to a boil. Add lentils and simmer, stirring occasionally, until tender,about 15 minutes.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add shallots and cook, stirringoccasionally, until they begin to soften, about 2 minutes. Add carrot, celery, and bell pepper. Cook until

vegetables are tender, about 5 minutes. Stir in parsley, vinegar, and remaining tablespoon oil. Transferto a large bowl. Drain lentils and add to bowl with vegetables. Stir in spinach, and season with salt andblack pepper. Crumble goat cheese into bowl, and toss gently to combine.




Tomato Chickpea and Feta Salad

Makes 2 servings1 cup canned chickpeas3/4 cup quartered cherry tomatoes1/2 cup crumbled feta2 tablespoon fresh lemon juice3 teaspoons olive oil

1 teaspoon dried oregano1/2 teaspoon saltGround pepper

Rinse and drain chickpeas. In a bowl, combine chickpeas with tomatoes, feta, lemon juice, olive oil,oregano, salt, and a pinch of pepper. Refrigerate and serve cold.

Cheesy Enchilada Casserole

Makes 8 servings

1 1/2 cups of enchilada sauce8 corn tortillas2 ½ cups shredded or crumbled cheese2 cups onion, chopped½ cup cilantro, chopped1 avocado3 tablespoons sour cream (optional), for serving

Preheat oven to 350 degrees. Pour 1 cup sauce into a wide, shallow bowl. Working with one at a time,dip tortillas in sauce, shaking off excess, then sprinkle 1/4 cup cheese and ¼ onion down center. Roll

tortilla around cheese and onions and arrange, seam side down, in 8-inch square baking dish. Top with1/2 cup sauce and remaining cheese. Cover tightly with foil and bake until heated through, 10 minutes.Sprinkle cilantro on top and serve with avocado and sour cream if desired.

Barbecue Tofu

Makes 4 servings

1 package (14 ounces) regular tofu, firm or extra-firm, drained1 cup barbecue sauce1 tablespoon pure Chile powder

Cooking spray4 rolls, split (optional)

Cut tofu cake horizontally into four rectangles. Cover the bottom of a small pan with half of barbecuesauce. One by one, rub both sides of each tofu rectangle with Chile powder. Place each rectangle ina single layer on sauce. Top with remaining sauce. Let soak for 30 minutes. Preheat broiler with rack6 inches from heat. Line a baking sheet with aluminum foil. Spray rack with cooking spray. Take tofupieces out of the barbecue sauce and place on rack with space between pieces. Reserve leftoverbarbecue sauce. Broil until top of tofu is browned and bubbly, about 5 minutes. Turn tofu over andbrush with reserved sauce. Broil until browned and bubbly, about 5 more minutes. Serve hot or at roomtemperature on bread if desired.




Lentil and Sweet Potato Stew

Makes 6 servings

1 tablespoons olive oil1 medium onion, chopped (about 1 cup)2 medium carrots, peeled and chopped2 medium celery ribs, chopped

1 bay leaf 1 garlic clove, minced1 1/2 teaspoons curry powder2 cups dried brown lentils, picked over and rinsed2 medium sweet potatoes (about 1 pound), peeled and cut in 1/2-inch dice1 package (9 ounces) frozen cut green beans1 14 1/2-ounce can diced tomatoes in juice3/4 cup chopped fresh cilantro leavesCoarse salt and black pepper, to taste1 cup Plain non-fat Greek Yogurt

In a large saucepan, heat oil over medium-high. Add onion, carrots, celery, and bay leaf. Cook, stirringoccasionally, until vegetables are softened, about 5 to 7 minutes. Add garlic and curry powder andcook until fragrant, about 1 minute more.Add 7 cups of water and lentils. Bring pan to a boil, reduce to a simmer, cover, and cook for 10 minutesAdd potatoes and continue to cook, covered, until lentils and potato are just tender, about 15 minutes.Add green beans and tomatoes with juice. Cook until warmed through, 2 to 4 minutes. Remove bayleaf. Add cilantro and season with salt and pepper to taste. Serve with yogurt.

Whole Wheat Linguini with Egg and Asparagus

Makes 2 Servings

Coarse salt and ground pepper, to taste3/4 pound linguine or fettuccine1 large bunch thin asparagus, ends trimmed, halved lengthwise3 tablespoons unsalted butter1/2 cup grated Parmesan, plus more for serving (optional)4 large eggs

Whole Wheat Linguini with Egg and Asparagus Instructions:

In a large pot of boiling salted water, cook pasta according to package instructions. Add the asparagusin the last minute of cooking. Reserve 1 cup cooking liquid. Then drain pasta and asparagus and returnto pot along with butter and Parmesan. Toss until butter is melted, adding enough pasta water tocreate a thin sauce that coats pasta. While pasta is cooking, heat 2 inches water over medium heat ina large straight-sided skillet until a few bubbles rise to the top. Crack each egg into a small bowl andgently pour into skillet. Cook until whites are set and yolks are runny, about 4 minutes. With a slottedspoon, transfer eggs to a parchment-lined baking sheet. To serve, divide pasta among four bowls, topeach serving with an egg, and season with salt and pepper. Sprinkle with Parmesan if desired.



Arugula Pasta with Lentils

Makes 4 servings

1 tablespoon olive oil2 large onions, halved and thinly sliced (4 cups)Coarse salt and ground pepper, to taste12 ounces plum tomatoes, cored and diced (about 2 cups)

1 cup lentils, picked over and rinsed12 ounces orecchiette pasta1 bunch (8 ounces) arugula, stemmed and coarsely chopped3/4 cup finely grated Parmesan cheese, plus more for serving (optional)

Heat oil in a large skillet over medium-low heat. Add onions and 1/2 teaspoon salt. Cover and cookuntil onions wilt, about 20 minutes. Uncover and raise heat to medium. Cook for 20 minutes or untilonions are dark brown. Be sure to stir. Add 1/4 cup water. Stir to loosen any browned bits from pan.Stir in tomatoes and remove from heat. Meanwhile, in a medium saucepan, cover lentils with water by1 inch. Bring to a simmer. Cover and cook until lentils are tender but still holding their shape, 15 to 20minutes. Drain and stir into onion mixture. Season with salt and pepper to taste. Cook pasta in a pot of

salted water until al dente. Reserve 1 cup pasta water and then drain pasta. Return pasta to the pot andadd lentil mixture, arugula, cheese, and reserved pasta water. Stir mixture and season with salt andpepper. Serve with more cheese, if desired.

Feta Greek Salad Sandwich

Makes 4 servings

1 cup canned chickpeas, rinsed and drained2 tablespoons fresh lemon juice2 tablespoons plus 2 teaspoons extra-virgin olive oil1/4 cup fresh parsley leaves1 small red onion, thinly slicedCoarse salt and ground pepper4 ounces crumbled feta8 slices rustic bread or olive bread1/2 medium cucumber, thinly sliced1 tomato, thinly sliced

In a food processor, pulse chickpeas, 1 tablespoon lemon juice, 1 tablespoon olive oil, and parsley untilfinely chopped. In a small bowl, stir together onion, 1 tablespoon lemon juice, and 2 teaspoons olive oil

and season with salt and pepper. In another small bowl, mash feta cheese with 1 tablespoon olive oil.Spread chickpea mixture on4 slices bread. Top with cucumber, tomato, and onion mixture; season with salt and pepper. Spreadfeta mixture on 4 more bread slices and place on top of sandwiches.

LifeForce 30 Day Meal Plan_Vegetarian

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