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The Physicians Committee



Week 1 Menu

Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days. This will save you time and keep you eating healthy meals. And for those of you cooking for one, check out the book Vegan Cooking for One by Leah Leneman. We've also added a list of vegan convenience foods.

DAY 1

Breakfast: Apple Cinnamon Oatmeal (make enough for Wednesday)

Lunch: Couscous Confetti Salad (make enough for a side with tomorrow's dinner) and Carrot and Red Pepper Soup (make enough for tomorrow's lunch)

Snack: Toast with apple butter and banana (easy option: apple or banana)

Dinner: Hoppin’ John Salad and Kwick Kale

DAY 2

Breakfast: Cereal, plant milk (your choice), and banana and berries

Lunch: Vegan veggie burger (use whole grain bread topped with lettuce, tomato, onion, and your favorite mustard) and cup of Carrot and Red Pepper Soup (leftover from yesterday's lunch)                                                                                               

Snack: Air-popped popcorn topped with curry powder or nutritional yeast        

Dinner: Southern Beans and Greens (toss in your leftover black-eyed peas here) with side of Couscous Confetti Salad (leftover from yesterday's lunch)

DAY 3

Breakfast: Apple Cinnamon Oatmeal (leftover from Monday; add sliced banana and consider using agave nectar, a delicious, low-glycemic index sweetener)

Lunch: Hummus and veggie sandwich (use pita or whole grain bread, spread with hummus, and top with lettuce, tomato, cucumbers, and any other veggies you wish)

Snack: Soy yogurt with berries

Dinner: Curried Lentil Soup with leftover Couscous Confetti Salad or a side salad (if you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way)

DAY 4

Breakfast: Cereal with plant milk (your choice) and fresh or frozen berries

Lunch: Vegan cup of soup (McDougall's or Amy's) with whole grain bread

Snack: Carrots and apple

Dinner: Kickstart DIY (Kickstart DIY tips): couscous, lentil, and kale

DAY 5

Breakfast: Smoothie Day: Fantastic Fruit Smoothie
Lunch: Curried Lentil Soup or Southern Beans and Greens
Snack: Edamame or leftover Hummus with carrots
Dinner: Kickstart Dining Out: Mexican

DAY 6

Breakfast: Blueberry Buckwheat Pancakes and Facon Bacon

Lunch: Easy-Bean Dip with Oven-Baked Tortilla Chips and a side salad (if you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way)          

Dinner: Easy Stir-Fry with Always Great Brown Rice (make extra for tomorrow's breakfast rice pudding; use either frozen veggies or your leftover vegetables from the week)

Dessert: Chocolate Raspberry Mousse

DAY 7

Breakfast: Breakfast Rice Pudding (use leftover brown rice from last night's dinner) or frozen waffles (with berries, banana, or both)

Lunch: Spinach Salad with Orange Sesame Dressing (add garbanzo beans)

Snack: Ambrosia

Dinner: Whole wheat pasta with Simple Marinara Sauce (add broccoli, spinach, and any other leftover veggies)

Kickstart DIY: DIY is short for a do-it-yourself recipe. We want you to get into the habit of going out on your own and making meals without a recipe. If you are not feeling ready for a DIY meal, stick to a recipe. But if you are, grab that can of beans, cook up some brown rice, and top with cooked greens or some frozen mixed vegetables. Or mix your favorite fruits together and toss with soy yogurt. Let your imagination run wild with Kickstart DIY meals.

Serving Sizes: Don’t worry too much about the serving sizes of beans, grains, fruits, and vegetables. Thanks to the fiber and low-fat content, you would be hard-pressed to consume more calories than you need from these four food groups. (Exceptions include avocados, olives, etc.)

Cereal: Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice.                   

Bread: Look for around 4 grams of fiber per slice/serving. Avoid additives such as whey, sugar, corn syrup, caramel colorings, etc.                                

Jam: Choose all-fruit jams. These are usually not sweetened with sugar.

Beans: All beans are great. Buying them dried may be more economical, but you have to plan for the rinsing, soaking, and draining process. Canned and frozen are every bit as good.                                        

Grains: Whole grains are preferred, but as long as the ones you choose have some fiber you are fine.

Fruits: All fruits are good: whole fresh, frozen, or dried. Avoid those with added sugar and those that have the fiber removed, e.g., juiced.

Vegetables: All vegetables are good: whole fresh, frozen, or canned.

Check out the menu planner on NutritionMD.org for a lot of other ideas, including breakfast, lunch, snack, and dinner ideas.

 



Week 1 | Week 2 | Week 3

Try the new online myKickstart Health Tracker:

myKickstart Health Tracker: Track weight, cholesterol, blood pressure, and more.

Print the basics grocery list >

Print the grocery list for the 21-Day Meal Plan >
Learn more about using the 21-Day Meal Plan >

Gluten-Free Options >

Original Kickstart meal plan used on the Kickstart iPhone app >


   
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The Physicians Committee
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Phone: 202-686-2210     Email: pcrm@pcrm.org