yumuniverse sample 1day mealplan1
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YUI N S P I R A T I O N A L
MEAL PLAN
y u m u n i v e r s e . c o m
C L E A N P L A N T - B A S E D
a l l r e c i p e s a r e g l u t e n - f r e e & s o y - f r e e ( O R EAS IL Y ADAPTED)
SAMPLE
ONEDAY
PLAN
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This eGuide is to be distributed onlyfor informational and inspirationalpurposes. The author will not be heldresponsible, in any way, for the useor misuse of the information in thisbook. This eGuide is not intended asmedical advice, because the authoris not a medical doctor. The recipes,recommendations and resources inthis eGuide are not given as medicaladvice, nor are they intended topropose, or offer to propose, a curefor disease or other conditions.Because there is always risk involved,the author and YumUniverse maynot be held responsible for anyadverse effects or consequencesresulting from the use of any recipes,suggestions or proceduresdescribed hereafter.
The unauthorized reproduction ordistribution of this copyrightedwork is illegal.Criminal copyrightinfringement, including infringementwithout monetary gain, is investigatedby the FBI and is punishable by up tofive years in federal prison and a fine
of up to $250,000.
The techniques and advice describedin this book represent the opinionsof the author, based on her personalexperience. The author expresslydisclaims any responsibility for anyliability, loss or risk, personal orotherwise, which is incurred as aresult of using any of the techniques,recipes or recommendationssuggested herein. If in any doubt, ifrequiring medical advice and beforestarting any diet changes, consult aphysician. Only your health careprovider, personal physician orpharmacist can provide you withadvice on what is safe and effectivefor your unique needs, and only theycan diagnose your particular medicalhistory and needs.
YumUniverse, Heather Crosby, Inc,all content, recipes, photographs,illustration and design 2007-2012Heather Crosby and YumUniverse.All Rights Reserved. Again, no part ofthis eGuide may be reproduced ortransmitted in any form, or by anymeans, electronic or mechanical,
without written consent of theauthor. Thank you.
This book is sold subject to thecondition that it shall not, by way oftrade or otherwise, be lent, resold,hired out, or otherwise circulatedwithout the publishers prior consentin any form of binding or cover otherthan that in which it is published andwithout a similar condition, includingthis condition, being imposed on thesubsequent purchaser.
This (first) edition published byHeather Crosby Inc., YumUniverse,
in Chicago, Illinois, USA, in 2012.
For recipes, resources, inspirationand step-by-step photos and tips,visit us at YumUniverse.com
In a nutshell, thank you inadvance for being a cool, honestand accountable human being.
YumUniverse
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You can also click on page numbers and references toother sections throughout this guide (ex: Day One Breakfast on page 8)
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INTERACTIVE GUIDE
T H I S I S A N
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KEEPING IT REAL
T H E S E M E A L S A R E S U G G E S T I O N S , N O T R U L E S .
P L E A S E F E E L F R E E T O M O V E A L L D A Y S A N D R E C I P E S
A R O U N D T O A C C O M M O D A T E Y O U R N E E D S .
T H E R E A R E A T L E A S T T W E L V E R E C I P E S I N T H I S P L A N
T H A T S H O U L D K E E P Y O U B U S Y T H I S W E E K .
Y O U W I L L H A V E L E F T O V E R S , S O E A T T H E M W H E N
Y O U L I K E . S T A Y I N G F L E X I B L E A N DI M P R O V I S I N G A R E T H E K E Y S T O S U C C E S S .
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Shopping List
Time Saving Tips
DAY ONE: Cardamom Cream Chia Pudding with Fresh Raspberries
Easy Kale & Lentil Pizza
Black Bean Noodle Pad Thai
SNACK SUGGESTIONS:
Almond Crunch Kale Chips
Herbed Cashews
DESSERT SUGGESTIONS:
Cocoa, Kale & Beet Cupcakes with Vanilla Coconut Cream Frosting
Apricot & Pear Galettes
YUMUNIVERSE RESOURCES:
Meal Plan Subscription
eBooks
Lifetime Membership
What People Are Saying About YU
YU Community
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14
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CONTENTSC L I C K O N A N Y T I T L E T O J U M P T O T H A T S E C T I O N
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NUT & SEED BUTTERS
__ 1 jar of almond butter
SEASONINGS & SWEETENERS
__ 1 bottle vanilla extract__ 1 tsp ground cardamom__ Fine ground sea salt__ 1 pack of sucanat
(or 3 tbsp in bulk)
ETHNIC, UNIQUE & BAKING
__ 6 Medjool dates__ cup almond flour__ 1 pack brown rice tortillas
(make sure they are gluten-free if you have a sensitivity)
__ 1 pack black bean noodles(or any Asian noodles)
__ 1 jar of tomato sauce(find an organic, clean brandwithout added sugar)
__ 1 bottle of coconut aminos(this is soy-free, gluten-free
soy sauce. Feel free to usetamari, regular soy sauce orNama Shoyu sauce)
PRODUCE, GREENS & HERBS
__ One 6 oz. pack raspberries__ 1 large bunch kale__ 1 bunch cilantro__ 1 large red onion__ 1 medium zucchini__ 1 medium yellow squash__ 1 small ginger root__ 2 limes
__ 2 green onions
GRAINS, LEGUMES, NUTS & SEEDS
__ cup chia seed__ 1 cup raw cashews__ cup dry green/brown lentils
OILS
__ 1 small bottle of extravirgin olive oil
__ 1 jar unrefined coconut oil__ 1 bottle toasted sesame oil
OPTIONAL
__ 1 pack dairy-free, soy-freeMozarella cheese like Daiya
__ 1 small bottle Sriracha sauce
SHOPPING LIST
S A V E B Y S H O P P I N G B U L K F O R G R A I N S , N U T S , S E E D S A N D S P I C E S ,
A N D G E T O U R WA L L E T _ S I Z E D , H E L P F U L C H A R T S
T O M A K E C L E A N , O R G A N I C S H O P P I N G C H O I C E S E A S I E R .
R E A D T H R O U G H T H I S E N T I R E P L A N B E F O R E Y O U S H O P .
I O F F E R A D A P T A T I O N S , S U B S T I T U T I O N S A N D E X T R A S T H A T Y O U
M A Y WA N T T O A D D T O T H E B A S I C S H O P P I N G L I S T B E L O W.
A L S O, N O T E T H A T P A N T R Y S T A P L E S L I K E O I L S , S P I C E S A N D V I N E G A R S
L A S T F O R M O N T H S , S O K N O W T H A T Y O U R N E X T S H O P P I N G T R I P
W I L L C O S T L E S S O N C E Y O U H A V E A S T O C K E D P A N T R Y .
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TIME-SAVING TIPS FOR THE WEEK
M A K E I T E A S Y O N Y O U R S E L F. F I N D O N E D A Y T H I S W E E K T O
P R E P A R E I N G R E D I E N T S I N A D V A N C E .
S O A K G R A I N S A N D L E G U M E S W H I L E Y O U S L E E P .
C O O K T H E M I N T H E M O R N I N G A N D S T O R E I N A N A I R T I G H T
C O N T A I N E R I N T H E F R I D G E U N T I L R E A D Y T O U S E .
W A S H A N D C U T U P Y O U R V E G G I E S A N D S T O R E I N A I R T I G H T
G L A S S C O N T A I N E R S I N T H E F R I D G E U N T I L U S E D .
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DAY ONE | b r e a k f a s t
C A R D A M O M C R E A M
CHIA PUDDING W I T H RASPBERRIES
A
B
C
TOOLS
Large glass bowl
Blender
Spoon
Strainer
INGREDIENTS
cup chia seeds (A)
6 oz. (almost 1 cup) raspberries
Cardamom Cream
2 cups pure water
cup cashews
6 Medjool dates, pitted
tsp vanilla extract
-1 tsp ground cardamom
Teeny pinch fine ground sea salt
STEPS
1. Wash your raspberries.
2. Place chia seeds in a large bowl.3. Blend together Cardamom Cream
ingredients until super smooth and
add to the bowl of chia (B). Stir well
and allow to sit on the counter, or in
the fridge, for about 15 minutes until
the mixture thickens (C).
4. Add your fresh raspberries
and enjoy.
ADAPTATIONS & TIPS
1. You can always prepare this a day
or two in advance and keep in thefridge until ready to eat.
2. Dont have cashews on hand, but
have a can of coconut milk, or
almond, rice or hemp milk? Blend 2
cups of that with the dates, vanilla,
cardamom and salt instead of the
cashews and water (which is
basically a homemade cashew milk).
3. Add more berriesstrawberries,
blueberries and/or blackberries!
4. Try this recipe with fresh peaches,
sliced banana, toasted almonds,
sunflower seeds or pepitas.
MAKES 3-4 SERVINGS
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DAY ONE | l u n c h
E A S Y
KALE & LENTIL PIZZA
A
B
C
TOOLS
SpoonUnbleached parchment paperBaking sheetPizza cutter or sharp chefs knifeLarge glass bowl
INGREDIENTSKale Crumble1 cups kale chopped andstems removed
1 tbsp extra virgin olive oil
cup almond flour
Pinch fine ground sea salt
Pizza Fixins
2 gluten-free brown rice tortillas
1 cup of tomato sauce(find an organic, clean brand withoutadded sugar)
cup cooked lentils(green, brown or beluga work well)
batch ofCashew Cheese Spread or
1 cup Dairy-Free cheese, likeDaiya Mozzarella
STEPS
1. Preheat oven to 350F.
2. In a large glass bowl, mix choppedkale, olive oil, almond flour and seasalt with hands. You want all leavesthoroughly coated.
3. Lay out two tortillas and top onewith eitherCashew Cheese Spreador Dairy-Free cheese like DaiyaMozarella. Place second tortilla ontop (A).
4. Spread some tomato sauce onstacked tortillas (B).
5. Spread lentils on your sauce.Sprinkle with sea salt andgenerously grind some fresh cracked
black pepper.6. Pile kale crumble on top of it all.
7. Bake for 25-30 mins. Allow to cool,slice and enjoy.
ADAPTATIONS & TIPS1. Use a clean BBQ sauce (make your
own) instead of tomato sauce, or doa half and half ratio of BBQ sauceand tomato sauce.
2. Instead of lentils, use cookedchickpeas, shredded carrots andsauted onion. Sprinkle with cuminand coriander.
3. Try mashed sweet potatoesbetween the tortillas instead ofthe cheese.
4. If you dont have almond flour, youcan skip it, or pulse almonds in thefood processor for tiny bits.
5. Use sprouted grain tortillas if you
can handle gluten.6. Make YUTomato Carrot Sauce touse instead of store-bought.
7. For crispier crust: slide the pizzadirectly onto the top rack (no bakingsheet) for the last 5-7 minutes.
OMNI SUGGESTIONS1. Add browned ground beef, turkey,chicken and/or sausage.
2. Use mozarella or goat cheesebetween tortillas.
MAKES 4 LARGE SLICES
http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/09/29/easy-homemade-tomato-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/09/29/easy-homemade-tomato-sauce/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/ -
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B L A C K B E A N N O O D L E
PAD THAI
A
B
C
TOOLS
Wok or large skilletChefs knifeLarge potSmall glass bowlWhisk or small spoonSilicone spatula or wooden spoon
INGREDIENTS1 package black bean noodles
1-2 tsp unrefined coconut oil
1 red onion, diced
1 medium zucchini, diced
1 medium yellow squash, diced
1 tsp fresh ginger, minced
4 cloves garlic, minced
2 tbsp coconut aminos
Juice of 2 limes
2 tbsp raw almond butter
1 tsp Sriracha sauce(optional, but awesomeadd toshopping list if you want it.)
3 tbsp sucanat
2 tbsp toasted sesame oil
2 green onions, sliced thinly
cup or more of fresh cilantro,roughly chopped
STEPS
1. Whisk together coconut aminos,almond butter, lime juice, sesame oil,sriracha and sucanat. Set aside.
2. Start a large pot of boiling waterand prepare black bean noodlesaccording to manufacturersinstructions. Once noodles arecooked, rinse with cool water andset aside. Maybe sprinkle and tosswith sesame oil to keep them fromsticking together (B).
3. In wok, or skillet, warmed andgreased with coconut oil, cook theonion about 7 minutes (A). Stir inginger and cook 3 minutes. Adddiced squash and zucchini and cook
together, stirring occasionally, 5minutes. Add garlic and cookanother 3 minutes.
4. Add the cooked noodles and thesauce to skillet veggies. Cook forabout 3 minutes, stirring wellthesauce will thicken as it cooks (C).
5. Serve hot in your favorite bowls,topped with sliced green onions andfresh, chopped cilantro.
ADAPTATIONS & TIPS1. No sucanat? You can always put
the sauce ingredients in the blenderwith about 4-6 Medjool dates andblend until smooth.
2. You can use brown rice noodles orany other gluten-free Asian-stylenoodles that you can find.
3. I like coconut aminos becausethey are soy-free, but tamari, lowsodium soy sauce, or nama shoyu,works fine too.
4. Add more sriracha to taste if youlike more heat.
OMNI SUGGESTIONS
1. Omnis love this one as-is, but youcould mix in some roasted chickenor grilled shrimp.
MAKES 4 SERVINGS
DAY ONE | d i n n e r
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A L M O N D C R U N C H
K A L E C H I P S
H E R B E D
C A S H E W S
s n a c k o p t i o n s
ADAPTATION SUGGESTIONS
1. Add 1 tsp chipotle powder, and a pinch of cayenneto the mix for a spicy variation.
ADAPTATION SUGGESTIONS
1. Try making this recipe with a combination of nutsand seeds like sunflower, sesame, almonds, walnutsand pumpkin seeds.
A D D T H E S E S N A C K S T O T H E R O T A T I O N T H I S W E E K .
B E S U R E T O A D D T H E E X T R A I N G R E D I E N T S T O Y O U R S H O P P I N G L I S T
I F Y O U C H O O S E T O P R E P A R E T H E M . A N D R E M E M B E R , Y O U C A N
A L WA Y S A D D E X T R A S A L A D S A N D S M O O T H I E S
T O T H E M I X , T O O T H E M O R E G R E E N S T H E B E T T E R .
SNACKS
http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/ -
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d e s s e r t o p t i o n s
C O C O A , K A L E & B E E T
C U P C A K E S W I T H C O C O N U T
C R E A M F R O S T I N G
A P R I C O T & P E A R
G A L E T T E S
ADAPTATION SUGGESTION
1. Skip the frosting and make them muffins.
ADAPTATION SUGGESTIONS
1. Try any combination of jam and fruit, like: mixedberry and blueberry, or blueberry jam with freshstrawberries. Even apple jelly with fresh pears, orBlackberry jam with fresh blackberries and freshthyme. Experimentuse the crust as a base.
2. Make galettes Elvis would love. Spread unbakeddough with homemadeJungle Peanut Butter or
Almond Butter, top with vegan chocolate chips andsliced banana. Sprinkle with sucanat and bake. Oh my.
H E A L T H F U L D E S S E R T S T O T R Y O U T I F Y O U L I K E .
B E S U R E T O A D D T H E E X T R A I N G R E D I E N T S T O Y O U R S H O P P I N G L I S T
I F Y O U C H O O S E T O P R E P A R E T H E M .
DESSERTS
http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2010/09/24/homemade-roasted-jungle-peanut-butter/http://www.yumuniverse.com/2010/09/24/homemade-roasted-jungle-peanut-butter/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/ -
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3-MONTH MEAL PLAN SUBSCRIPTION
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http://www.yumuniverse.com/store/eguides/treats-gluten-free-plant-based-baking-vol-1/http://www.yumuniverse.com/store/eguides/treats-gluten-free-plant-based-baking-vol-1/http://www.yumuniverse.com/store/eguides/yu-test-drive/http://www.yumuniverse.com/store/eguides/yu-test-drive/http://www.yumuniverse.com/store/eguides/30-dinners/http://www.yumuniverse.com/store/eguides/30-dinners/http://www.yumuniverse.com/store/eguides/dairy-freedom-the-ultimate-guide-to-life-after-dairy-products/http://www.yumuniverse.com/store/eguides/dairy-freedom-the-ultimate-guide-to-life-after-dairy-products/ -
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PLANT-BASED RESOURCES FOR YU
E B O O K S , S U B S C R I P T I O N S A N D M E M B E R S H I P D E S I G N E D
F O R A V A R I E T Y O F B U D G E T S A N D N E E D S .
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WHAT PEOPLE ARE SAYING ABOUT YU
One of my personal favorite online food
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and beautiful photography.
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Best-selling author
Former Ironman triathlete
Founder of Vega
Found some great plant-based recipes
from YumUniverse that look delicious...
Love the diversity of healthful recipes.
Dean Ornish, MD (via Twitter)
Clinical Professor of Medicine at UCSF and Founder/President of Preventive Medicine
Research Institute pmri.org
Heather's creativity & passion for
real, wholesome, plant-based food
is contagious!
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RD, CSSD, LDN
Founder of The Flexitarian DietOfficial Nutritionist for Chicago Cubs
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needs more people like you."
T. Colin Campbell, PhD
Author of The China Study
Professor, Cornell University
This was sooooo yummy! Both my mom
and omnivore husband couldn't believe that
there was no cream or cheese in this recipe!
So far everything I've made from your meal
plans have been sooooo delicious. Thank
you for your recipes. Julia
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Think I am going to
love this site! And
these muffins!!!
Kristin Bauer
Pam from HBOs
True Blood
My omni husbands review
of last nights Blue Corn Red
Quinoa Tacos w/Ancho Sauce:
These are better than meat.
Make more. femfoodie
This week I have made the pot pies,
the sliders, and the oatmeal cookies.
I am addicted to YU. Everything is
always so good!
Sara S. (via Facebook)
I really cant thank you enough.
The Test Drive really provided that last
big push I needed to get serious about
meal planning and cooking every week.
Alexandra M.
I made this last night and my very carnivorous
husband said, and I quote If all vegan food
tastes like this, Ill never eat meat again!
Jamie Brooke (via Facebook)
The Lifetime Membership
materials are impressive
resourcesbeautifully designed
and photographed, too. What I
love most is that they are
whole-food based, using a variety
of amazing plant foods without
being complicated or rabbit-
foodish. It all just looks delicious.And the bonus Welcome Packet
is really well donea great
resource for someone new to
this way of eating.
Matt Frazier
Founder of NoMeatAthlete
WHAT PEOPLE ARE SAYING ABOUT YU
-
8/13/2019 YumUniverse Sample 1Day MealPlan1
18/18
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