PEOPLE OFTEN ASK ME FOR MORE THAN RECIPES
They want suggestions on how to create meal plans for a week or more. To honor those requests, here are two full weeks of menu preparations. You can also check out my Lighter profile for free meal plans incorporating hundreds of recipes at www.lighter.world/providers/Michael_Greger
WEEK 1
DAY 1
BREAKFAST
Summertime Oatmeal
LUNCH
Curried Chickpea Wraps
V-12 Vegetable Blast
DINNER
Super Salad with Garlic Caesar Dressing & Hemp Hearts
Zucchini Noodles with Avocado-Cashew Alfredo
DESSERT
Strawberry-Banana Nice Cream
DAY 2
BREAKFAST
Burrito Breakfast Bake
LUNCH
Vegetable & Red Bean Gumbo
Cheesy Kale Crisps
DINNER
Miso Soup with Spinach & Dulse
Buckwheat Soba & Edamame with Almond Butter Sauce
DESSERT
Berry Chocolate Chia Pudding
DAY 3
BREAKFAST
Morning Grain Bowls
LUNCH
Spinach & Mushroom Black Bean Burritos
Edamame Guacamole + raw veggies
DINNER
Mango-Avocado-Kale Salad with Ginger-Sesame Orange Dressing
Yellow Rice & Black Beans with Broccoli
DESSERT
Fudgy No-Bake Brownies
DAY 4
BREAKFAST
Super Green Smoothie
LUNCH
Black Bean Gazpacho Salad
Pumpkin Seed Dip + raw veggies
DINNER
Stuffed Portobellos with Herbed Mushroom Gravy
Purple Cabbage Sauté
DESSERT
Baked Apple Crumbles
DAY 5
BREAKFAST
French Toast with Berry Drizzle
Warm Pear Compote
LUNCH
Kale & White Bean Soup
Three-Seed Crackers
DINNER
Super Salad with Garlic Caesar Dressing & Hemp Hearts
Roasted Vegetable Lasagna
DESSERT
Very Cherry Nice Cream
DAY 6
BREAKFAST
Skillet Sweet Potato Hash
100% whole-grain toast
LUNCH
Beans & Greens Quesadillas
Summer Salsa
DINNER
Portobellos & Greens on Toast
Baked Onion Rings
DESSERT
Two-Berry Pie with Pecan-Sunflower Crust
DAY 7
BREAKFAST
French Toast with Berry Drizzle
LUNCH
Sloppy Jacks
DINNER
Lentil Shepherd’s Pie
Roasted Asparagus with Yellow Pepper Béarnaise
DESSERT
Almond-Chocolate Truffles
WEEK 2
DAY 8
BREAKFAST
Summertime Oatmeal
LUNCH
Moroccan Lentil Soup
Cheesy Kale Crisps
DINNER
Garlic Greens Sauté
Mac & Cheese
DESSERT
Raspberry-Peach Crisp
DAY 9
BREAKFAST
Pumpkin Pie Smoothie
Superfood Breakfast Bites
LUNCH
Chopped Vegetable Salad
Champion Vegetable Chili
DINNER
Quinoa Pilaf with Carrots & Chickpeas
Cauliflower Steaks with Chermoula Sauce
DESSERT
Strawberry-Banana Nice Cream
DAY 10
BREAKFAST
Chocolate Oatmeal
LUNCH
Black Bean Soup with Quinoa & Kale
Beet Burgers
DINNER
Pistachio-Spinach Salad with Strawberry Balsamic Dressing
Whole Wheat Pasta with Lentil Bolognese
DESSERT
Fresh Fruit Skewers with Blackberry Coulis
DAY 11
BREAKFAST
Burrito Breakfast Bake
LUNCH
Smoky Black-Eyed Peas & Collards
Brown rice
DINNER
Chickpea & Cauliflower Curry
Brown rice
Indian-Style Spinach & Tomatoes
DESSERT
Fudgy No-Bake Brownies
BREAKFAST
Superfood Breakfast Bites
Cherry-Berry Smoothie
LUNCH
Veracruz Tempeh Lettuce Wraps
Smoky Roasted Chickpeas
DINNER
Braised Tempeh & Bok Choy with Spicy Ginger Sauce
Brown rice
DESSERT
No-Bake Oatmeal Walnut Cookies
DAY 13
BREAKFAST
Morning Grain Bowls
LUNCH
Black Bean Burgers
Sesame Purple Cabbage & Carrot Slaw
DINNER
Roasted Beets with Balsamic-Braised Beet Greens
Stuffed Winter Squash with Black Bean Sauce
DESSERT
Peanut Butter–Banana Nice Cream
DAY 14
BREAKFAST
Skillet Sweet Potato Hash
100% whole-grain toast
LUNCH
Kale Salad with Avocado Goddess Dressing
Beans & Greens Quesadillas
DINNER
Lemon-Roasted Brussels Sprouts & Carrots with Pecans
Red Quinoa Loaf with Golden Gravy
DESSERT
Fresh Fruit Skewers with Blackberry Coulis
