the leaf system veggie based meal plan month 2leaf+system+new+meal+plans... · stick to a healthy...

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How to follow this meal planYou can choose to have a Green Thickie for breakfast at least 5 days per week. For lunch you have a choice of a Green Thickie (great for those in a rush) or a salad (if you have more time to prepare food and eat it). Eat one of the dinners for dinner.

You don’t have to make a different recipe every day. You can make the same breakfast, lunch or dinner as often as you want. This will save you time and help you to stick to the plan. When you get bored, try a different recipe.

Plan your full week in advance. Be realistic about the time you have, write your shopping list and if you need to, allocate one day to make a batch of dinners.

You can chop and freeze your Green Thickie ingredients in individual portions so they are ready to throw in your blender in the morning. I prefer to make my Green Thickies the previous evening for the next day.

If you are too busy to prepare your lunches, make a double batch of Green Thickies and have one for lunch too. I have been eating this way for years and it really helps me to stick to a healthy diet as I lead a very busy life.

Meal and ingredient swapsFeel free to swap the recipes in the plan for different recipes in the plan. You can also switch the recipes in this monthly plan for previous monthly recipes. If this is your first month following The Leaf System you will have more recipes to choose from next month.

You can switch any of the meal around. You can even eat the same dinner all week or the same breakfast or lunch all week if it makes it easier for you.

Other ways to save time following this plan is to cook a batch of each dinner recipe, eat one portion and freeze the other portions for later on in the month.

You can switch similar ingredients within recipes. For example you can switch the type of oil, substitute another type of carbs or protein source for a different type (as long as it’s in a natural state and the same weight).

You can switch any vegetables for one another. (not including potatoes).

You can leave out ingredients you don’t like and substitute any of the seasonings for different ones.

SnacksThere are no snacks on this meal plan during the week. This is because busy people often don’t have time to snack. But I do know that some people like to or need to snack so don’t worry this plan is still suitable for you.

If you know you won’t make it from one meal to another without a snack, split your meal in half and have 6 meals per day instead of 3. This is a very good way to keep your blood sugar levels stable.

At the weekend you are allowed to have 1 snack per day which is 250 calories or less. This can be anything you want it to be (small bar of chocolate, glass of wine, packet of crisps/chips). If you are detoxing, on a special diet or trying to avoid certain foods, I suggest adding in snacks that fit with your special diet, or simply having bigger meals on Saturday and Sunday if you don’t want to snack.

The only other time that snacks are appropriate is if you are a man, are taller than average, or are very active during the day or do regular intense workouts. I would suggest adding 250 calories to your diet every day based on foods you enjoy from this plan.

Coping with hunger pangs and cravingsIf you are new to healthy eating and you are struggling with cravings or hunger pangs, then please eat something.

This is not a starvation diet. It is all about helping you to lose weight in a healthy way and learning correct portion sizes.

It is far better to choose something healthy to eat when you are hungry and your body is telling you to eat, rather than trying to use willpower alone and bingeing on junk food later in the day. Choose foods that are similar to the ingredients listed on the diet plan if you need to eat to avoid hunger pangs. Foods higher in protein will fill you up for longer.

Your body will need time to adjust to this type of diet so please don’t beat yourself up if this happens. It is quite likely to happen when you first start, so be prepared for this with extra portions of your meals or healthy snacks that are based on ingredients in this diet plan such as fruit, vegetables and nuts and seeds.

You may not lose weight if you don’t stick to this diet exactly during the first couple of weeks, but you are doing your body the world of good. You will get used to eating like this and your cravings will melt away. So stick with it. Once your body gets used to eating like this it will become easy. Whatever you do, please don’t give up.

3

Wet Summer Watermelon

Thickie

Calories370

Leaves1

Lemon Poppy Seed Salad

Calories550

Leaves2

Veggie Quinoa Sushi

Calories248

Leaves1

1168

Prize Pineapple and Parsley

Thickie

Calories475

Leaves1

Artichoke Salad with Pesto Dressing

Calories480

Leaves2

Veggie Pizza Casserole

Calories350

Leaves1

1305

Almond and Pear Thickie

Calories404

Leaves1

Tree Hugger Flatbread

Calories508

Leaves1

Tempeh Burrito Bowl

Calories457

Leaves2

1369

Anti-Inflammatory Berry Thickie

Calories441

Leaves1

Strawberry, Mint, and

Arugula Salad

Calories238

Leaves2

Beans and Greens Dinner

Salad

Calories489

Leaves2

1168

Dad’s Big Super Sweet and Sour

Thickie

Calories460

Leaves1

Chickpea Avocado Salad

Calories268

Leaves1

Cashew Broccoli Slaw

Calories359

Leaves1

1087

Green Smoothie Bowl

Calories485

Leaves1

Zucchini and Arugula Pesto

“Pasta”

Calories410

Leaves1

Sweet Potato Lentil Salad

Calories485

Leaves2

1380

Honeydew with Berries

Calories210

Leaves0

Mushroom and Avocado “Tacos”

Calories260

Leaves1

Asian Cashew Veggies

Calories385

Leaves2

855

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Month 2 Meal PlanBreakfast Lunch Dinner Total

Breakfast Recipes

Wet Summer Watermelon Thickie

Ingredientsq 4 cups watermelon, chopped

(about a quarter of a small watermelon)

q 1 tablespoon coconut cream or ¼ cup of desiccated coconut or coconut meat.

q 2 cups spinach, tightly packed or 2 cups loosely packed (or any other mild greens)

q ¼ cup almondsq ½ cup dried apricots (or any

other dried fruit which can also be pre-soaked for a smoother blend)

q Juice from ½ lemonq 1 Filler- 2 bananas or 2 small

avocados or 2 small sweet potatoes or ½ cup oats

SERVES: 2 CALORIES PER SERVING: 370 PORTION OF LEAFY GREENS PER SERVING: 1

1. Blend all ingredients until smooth.2. Add ice or frozen fruit to cool the smoothie down,

or make in advance and store in the fridge for up to 3 days.

3. For larger blenders, you may have to make more than one portion at once. I suggest making a double portion and having one portion for breakfast and one for lunch, or save one for the next day.

4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn't contain additional calories.

5. If you don't like your smoothies too sweet, blend the ingredients briefly without the sweet ingredients (dried fruit, bananas, mango), try it, and add the sweet ingredients as needed.

Instructions

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Prize Pineapple and Parsley Thickie

Ingredients


Instructions

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q 1 cup non-dairy milkq 3 cups pineapple, chopped (1

small pineapple)q 2 medium bananas (fresh or

frozen)q 1 cup parsley, choppedq 1 Filler-2 bananas or 2 small


Almond and Pear Thickie

Ingredientsq 2 cups almond milk or other

non-dairy milkq 4 medium pears (4 cups)q ¼ cup almondsq 2 cups spinach, tightly packed or

2 cups loosely packed (or any other mild greens)

q 1 Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats


Instructions

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4. If you prefer a sweeter Thickie, add some liquid stevia as it doesn’t contain additional calories.


Anti-Inflammatory Berry Thickie

Ingredientsq 1 cup waterq 1 cup dairy-free milkq 1 cup strawberriesq 1 cup blueberriesq 2 tablespoons sesame seedsq 2 teaspoons maple syrupq ½ cup desiccated coconutq 2 cups spinachq 1 Filler - 2 bananas or 2 small



Instructions

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Dad’s Big Super Sweet and Sour Thickie

Ingredientsq 4 cups waterq 1 cup non-dairy milkq 1 pink grapefruit (or other type of

grapefruit. You can use oranges instead for a less sharp taste)

q ½ cup broccoli (or any mild leafy greens)

q ½ cup cauliflower (or mild leafy greens)

q 1 tablespoon linseeds (or any type of plain seeds)

q 1 tablespoon almonds (or any type of plain nuts)

q ¼ cup dates (or any other dried fruit which can also be pre-soaked for a smoother blend)

q 1 cup dried apricots (brown, un-sulfured ones are best or other dried fruit)

q 1 Filler - 2 bananas or 2 small avocados or 2 small sweet potatoes or ½ cup oats


Instructions

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Green Smoothie Bowl

Ingredientsq ½ avocadoq 2 tablespoons raw cacaoq ½ cup mango, fresh or frozenq ½ cup strawberries, fresh or

frozenq 1 cup parsleyq 2 datesTopping:q ¼ cup nuts of choiceq 1 bananaq ½ cup blueberries


1. Add all of the smoothie ingredients in a high-speed blender and blend until smooth. Pour into a bowl.

2. Top with sliced banana, nuts, and blueberries.

Instructions

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Honeydew with Berries

Ingredientsq 1 large honeydew melonq 1 cup berries of choice or mixedq ¼ cup of sliced almonds


1. Slice the melon and remove the seeds.2. Use a melon baller or a small spoon to remove

the insides from the melon. Use the melon skin as a bowl and place the melon flesh balls into the skin.

3. Add the berries to the melon “bowl” and gently stir. Top with almonds.

Instructions

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Lunch Recipes

Italian Flatbread

Ingredientsq 1 cup gluten-free oat four (grind

oats in a food processor) q ½ cup waterq 2 tablespoons Italian herbs,

fresh or driedq a pinch of salt, pepper, garlic

powder and onion powder


1. Mix the flour with the herbs and some salt and pepper in a medium-sized bowl. Pour in the water and form a dough with your hands. You should be able to make small rounds balls with the dough sticking too much. If it sticks, add a small amount of water.

2. Form small balls and add additional flour to roll into 5-inch or bigger rounds. They should be about ¼-inch thick.

3. Heat a skillet/pan over medium heat and place each flatbread in the pan. Cook the flatbreads for 2 minutes on each side or until browned.

Instructions

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Lemon Poppy Seed Salad

IngredientsDressing:q ¼ cup avocado or extra-virgin

olive oilq 2 tablespoons maple syrupq 3 tablespoons fresh lemon juiceq 1 tablespoon poppy seedsq ½ teaspoon Dijon mustardq ½ teaspoon sea saltSalad:q 4 cups mixed greens or greens

of choiceq 1 cup small white beans q 1 large appleq ¼ cup walnutsq ¼ cup dried cranberries


1. Add all ingredients for the dressing in a small bowl and whisk until smooth and creamy. Place the dressing in the fridge and let it cool for at least 30 minutes.

2. Mix the greens in a salad bowl with the beans. Chop the apple and add it to the salad. Mix in the walnuts and cranberries.

3. Toss the salad with the dressing and serve.

Instructions

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Artichoke Salad with Pesto Dressing

Ingredients


1. Sauté all of the veggies in a skillet/pan with a small amount of water. Season with salt and pepper to taste.

2. To make the pesto, chop the basil and garlic and mix with the lemon juice, nuts, salt, and pepper.

3. Serve the sautéed veggies over the spinach and top with the pesto.

Instructions

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q ½ cup artichoke heartsq ½ red onionq 1 bell pepper q 1 tomatoq ½ cup mushroomsq ¼ cup black olives such as

kalamataPesto:q 2 cloves garlicq 1 cup basilq 3 tablespoons extra-virgin olive

oilq juice from one lemonq 2 tablespoons pine nutsq 4 cups spinachq ½ teaspoon sea saltq ½ teaspoon black pepper

Tree Hugger Flatbread

Ingredientsq 4 Italian flatbreads (see recipe

above)q Toppings:q 1 tablespoon extra-virgin olive

oilq 1 red bell pepperq 1 tomatoq ½ cup artichoke heartsq 2 cloves garlicq ½ red onionq ¼ cup black olives such as

kalamataq 1 cup spinach or kaleq ½ teaspoon sea saltq ½ teaspoon black pepper


1. Prepare the flatbreads by following the recipe above.

2. Chop all veggies for the topping and sauté them with the olive oil and some salt and pepper in a pan/skillet over medium heat.

3. Topped the cooked flatbreads with the sautéed veggies.

Instructions

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Strawberry, Mint, and Arugula Salad

Ingredients


1. Chop the strawberries and place in a bowl with the vinegar and honey. Mince the mint and mix it with the strawberry dressing. Let the dressing sit for at least 2 hours in the fridge.

2. Place the greens and chopped onion in a bowl and mix with the dressing. Top with almonds.

Instructions

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q 1 cup chopped arugulaq 1 cup chopped spinachq 1 tablespoon slivered almondsq 1 spring/salad onionDressing:q 1 pint strawberriesq 1 cup fresh mintq ¼ cup balsamic vinegarq 3 tablespoons maple syrup

Chickpea Avocado Salad

Ingredients


1. Mince the garlic and drain the beans. Mush the beans with a fork or just process them in your food processor. If you’re using the food processor, add in the garlic as well.

2. Chop all remaining ingredients.3. Mix all ingredients in a large bowl. Serve on a

bed of greens.

Instructions

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q 1 can chickpeas (15 oz./425 g.) or sprouted and cooked from dried

q 1 clove garlicq 1 avocadoq ½ small green cabbageq 2 green/salad onions q juice from 1 limeq 1 handful fresh

cilantro/corianderq sea salt and pepper to tasteq cayenne or chili pepper

(optional) to tasteq 2 cups mixed greens

Zucchini and Arugula Pesto “Pasta”

Ingredientsq 2 large zucchinisq 1 cup cherry tomatoesq ¼ teaspoon sea salt q ¼ teaspoon pepper q ⅓ cup walnuts or pine nuts or

hazelnutsq 1 head roasted garlic q 2 cups fresh basilq 1 cup arugulaq juice from 1 lemonq ¼ cup olive oil


1. Wrap the garlic in aluminum foil and roast it in a preheated oven at 400F/200C.

2. Once the garlic is roasted and soft, transfer to a food processor along with the nuts and a pinch of salt and pepper. Pulse until the mixture turns into fine crumbs.

3. Add in the basil, arugula, and lemon juice and pulse for a few seconds. With the motor of the food processor running, slowly drizzle in the olive oil to help the pesto emulsify. Don’t add all of the olive oil at once because your pesto might split.

4. Scrape down the sides to collect any chunky bits and process until smooth.

5. Use a spiralizer or a julienne peeler to make zucchini noodles.

6. Combine the zucchini noodles with the tomatoes and pesto and mix well.

Instructions

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Mushroom and Avocado “Tacos”

Ingredients


1. Preheat your oven to 400 F/200 C.2. Cook the onions, grated carrot, and grated beet

with the coconut oil in a large frying pan over medium heat until soft.

3. Remove the stems and spoon out as much of the mushroom insides as you can. Finely dice the insides and add to the veggies.

4. Dice the insides finely and add to veggies.5. Once browned, add the taco seasoning and

season with salt and pepper to taste.6. Bake the mushrooms face down for 10 minutes,

then turn over and bake for another 10 minutes.7. Mash the avocado with the lime juice and salt to

make a quick guacamole. 8. Spoon the veggie mixture into the baked

mushroom caps, followed by the tomatoes, olives, green onions, and cilantro/coriander.

9. Serve with a side salad of mixed leafy greens.

Instructions

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q 4 Portobello mushroomsq ¼ large onion q 1 carrotq 1 beetq ½ red chili pepper (optional)q 1 clove garlicq ½ tablespoon coconut oilq 1 ½ - 2 tablespoons taco

seasoningq ¼ teaspoon sea saltToppings:q fresh cilantro/corianderq 2 green/salad onionsq ½ cup cherry tomatoesq ½ cup black olivesq 1 avocado q 2 tablespoons lime juiceq ¼ teaspoons saltq 2 cups mixed leafy greens

Dinner Recipes

Veggie Quinoa Sushi

Ingredients


Instructions

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1. Thinly slice the veggies into long strips, approximately as long as the nori.

2. Place a little of each veggie in the nori along with a bit of quinoa and wrap the nori around the veggies. Seal with a little water. Make sure the rolls are not too fat and the nori is wrapped tightly around the veggies without them falling apart. This may take some practice.

3. Mix some wasabi with your tamari to make a spicy, umami dip for your rolls.

q 1 pack nori, if available (or rice spring rolls)

q 1 carrotq 1 avocadoq 1 cucumberq ¼ cup sproutsq 1 cup cooked quinoa with ½

teaspoon sea salt addedq 2 tablespoons tamari or coconut

aminosq Wasabi, if desired

Ingredientsq 2 large tomatoesq 1 tablespoon Italian seasoningq ½ teaspoon garlic powderq ¼ teaspoon sea saltq ½ teaspoon oreganoq ½ medium zucchini/courgetteq 1 cup cauliflowerq 2 garlic clovesq 2 eggs or 6 tablespoons ground

flax seeds and 3 tablespoons water (vegan option)

q 3 tablespoons coconut flourq 1 tablespoon melted coconut oilq ¼ teaspoon sea saltToppings:q ½ red bell pepperq ½ onionq ¼ cup Greek olivesq 1 cup mushroomsq 1 cup greens of choiceq 2 cloves garlicq ¼ cup nutritional yeast


1. Preheat your oven to 400F/200C and grease a 9x11-inch (22x28 cm) casserole dish.

2. Sauté the onion in a large skillet/pan until soft.3. Peel the tomatoes and blend them in a blender. Add to the pan

with the onions along with the spices and a pinch of salt. Stir and cook over medium heat until the mixture starts to boil. Cover and turn the heat down to low. Cook for another 6 minutes and set aside.

4. Add the garlic, cauliflower, and zucchini to a food processor or blender and process until the veggies resemble rice. Alternative, you can just grate the veggies by hand.

5. Combine the riced veggies, eggs/flax with water, coconut flour, coconut oil, and salt in a large bowl. Mix until dough-like paste form with no clumps.

6. Evenly spread the dough across the bottom of a casserole dish and bake for 10 minutes. Remove and add the tomato sauce.

7. Chop the pepper, mushrooms, onion, garlic and greens and sauté the veggies in a skillet/pan until soft. Arrange the veggies over the tomato sauce.

8. Bake the pizza in the oven for 30 minutes or until the casserole turns golden brown and the crust is crispy.

9. Remove from the oven and top with nutritional yeast, if desired.

Instructions

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Veggie Pizza Casserole

Tempeh Burrito Bowl

Ingredientsq 1 pack tempeh - 12 oz./340 g. q ¼ teaspoon saltq ¼ cup lime juiceq 2 tablespoons olive oilq ½ teaspoon cuminq ¼ teaspoon saltq ½ cup fresh cilantro/coriander q 2 cups chard or kale or collard

greensSalsa:q ½ avocadoq ½ mango, dicedq ¼ cup cilantro/corianderq juice from 1 limeSpicy black beans:q 2 cans black beans, rinsed and

drained (or 3 cups cooked black beans)

q ⅓ cup chopped red onionq 3 cloves garlic q ¼ teaspoon chili powderGarnish:q cherry tomatoes, sliced


1. Whisk together the lime juice, olive oil, spices, and salt.

2. Crumble the tempeh and heat in a skillet/pan until crispy.

3. Mix the tempeh and the greens with the dressing and set aside.

4. Chop the avocado, mango, and cilantro and mix with the lime juice. You can add chili pepper for heat, if desired. Set aside.

5. Add the onions, garlic, and chili powder to a pan over medium heat. Cook until the onions are tender and add in the beans. Cook until the beans are heated through.

6. Layer the tempeh and greens, beans, mango salsa, and tomatoes in a bowl and serve.

Instructions

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Beans and Greens Dinner Salad

Ingredients


1. Chop the veggies into bite-sized pieces. 2. Combine all ingredients for the dressing in a small

bowl and mix well.3. Add all ingredients for the salad in a large bowl

and drizzle on the dressing. Toss to combine.4. Top with sunflower seeds and serve.

Instructions

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Salad:q 1 cup garbanzo

beans/chickpeas q 15 oz./ 425g can/tin black beansq 1 red pepperq ½ small red onionq 1 small cucumberq 2 tomatoesq 1 cup chopped fresh

cilantro/corianderq 1 cup parsleyq 2 cups greens of choiceDressing:q juice from 1 lemonq 2 tablespoons olive oilq 2 cloves garlicq 1 teaspoon cuminq ½ teaspoon oreganoq salt and pepper to tasteTopping:q 1 tablespoon sunflower seeds

Cashew Broccoli Slaw

Ingredients


1. Place your veggies and apple in a food processor and process into small pieces. Alternatively, dice them finely with a sharp knife.

2. Transfer the veggies and apple to a large bowl and mix in the pomegranate and nuts.

3. Soak your cashews in water for 20 minutes and place in a food processor. Process the cashews until smooth and with the processor running, slowly add in the lemon juice, maple syrup, and water until the dressing is creamy. Mix in the lemon zest.

4. Pour the cashew dressing over the salad and toss to combine. Season with salt and pepper to taste.

Instructions

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q ½ head of cabbageq 1 carrotq 1 sweet red appleq ½ red bell pepperq 1 cup finely chopped broccoli

floretsq 2 oz./56g pomegranate or dried

cranberries (raisins work well too)

q ¼ cup almond slivers or pumpkin seeds or sunflower seeds

Dressing:q 1 cup raw cashewsq 1 cup waterq juice from 1 lemonq zest from ½ lemonq salt and pepper to tasteq 1 teaspoon maple syrup

Sweet Potato Lentil Salad

Ingredients


1. Wash and drain the tin of lentils. 2. Chop the scallions and the spinach. 3. Dice the sweet potato into small cubes and steam

until soft, but not mushy. 4. Add the oil, chili powder, lime juice, salt, and

pepper in a bowl and whisk together. 5. Place the spinach, lentils, sweet potato, and

scallions in a large bowl and stir in the dressing. Top with nuts.

Instructions

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q 2 tablespoons extra-virgin olive oil

q 2 ½ teaspoons chili powderq ⅓ cup lemon or lime juiceq ½ teaspoon sea salt and pepper

to tasteq 1 15-oz.can/425 g. tin lentilsq 1 bunch scallions/salad onionsq 4 cups baby spinachq ½ cup chopped peanuts or

cashewsq 1 large sweet potato

Asian Cashew Veggies

Ingredientsq 1 carrotq 1 rib celeryq 1 cup green beansq 2 tablespoons arrowroot

starch/powderq ½ teaspoon black pepperq 1 tablespoon coconut oil q 3 tablespoons soy sauce (or

coconut aminos/tamari)q 2 tablespoons rice wine vinegar

or apple cider vinegarq 2 tablespoons organic ketchup q ½-1 tablespoon maple syrupq 2 garlic cloves, mincedq ½ teaspoon minced fresh

gingerq ¼-½ crushed dried red pepper

or paprikaq ½ cup raw cashew nutsq 2 cups spinach


1. Chop the veggies into small pieces. Mix the arrowroot starch with the black pepper and coat the veggies.

2. Melt the coconut oil in a large skillet or wok. Add the veggies and cook for about 5 minutes or until browned on all sides.

3. Mix the soy sauce, maple syrup, garlic, ginger, ketchup, vinegar, and crushed dried red pepper (use paprika if you don't want it too spicy) in a small bowl. Slowly add the sauce to the wok or skillet. Cook until the sauce is thickened up and the veggies are cooked through.

4. Stir in the cashews just before serving. Serve on a bed of spinach.

Instructions

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the leaf system veggie based meal plan month 2leaf+system+new+meal+plans... · stick to a healthy...

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