Meal Plan | March 28

SPRING 2024
This Week’s Meals

Crispy Tofu Sandwiches with Gochujang Mayo

Crispy tofu meets gochujang mayo in these very fun sandwiches. I think of them as
Korean-inspired bánh mì: a little spicy and tangy with the perfect balance of crispy tofu,
Meal 1

creamy spread, and soft-chewy bread.

Loaded Greek Salad Bowl

Some of my favorite Greek flavors combine to make this bowl a party for the taste buds.
Meal 2

A classic Greek salad plus tzatziki meet roasted chickpeas, cauliflower, and whole
grains for a filling yet bright veg-heavy bowl.

Creamy Lentils & Farro with Tzatziki

These fiber- and protein-packed bowls use simple pantry ingredients like lentils and
Meal 3

whole grains but get a fun lift from creamy, herby tzatziki and tangy, slightly spicy
pickled radishes.

Romaine Salad with Red Wine Vinaigrette

A tangy, bright red wine vinaigrette coats crunchy romaine, crisp carrots and red onions,
and nutty sesame seeds.
Side

2
Table of
Contents
1 Grocery List 4
2 The Meal Prep 9
3 The Recipes 14
4 Appendix 21

Copyright ©, Rainbow Plant Life LLC, 2024

All rights reserved. No parts of this book may be copied, distributed, or

published in any form without the express written permission from the publisher.
Phase 1

Grocery List
Bring the next few pages with you to the grocery store or have them handy as you
do your online grocery shopping. Feel free to print them out or use the digital
checkboxes to cross items off your list.

Read the Grocery Notes and Shortcuts page before shopping, as there are
important ingredient notes, substitution ideas, and time-saving shortcuts.

4
Grocery List - All Recipes
Produce Pantry
Cauliflower - 1 med (~30 oz / 850g) Extra virgin olive oil - 1 cup / 224g Sesame seeds* - ~3 TBSP
Greek bowl Greek bowl, lentils, salad sandwiches, salad

Romaine lettuce* - 2 heads Avocado oil (or other neutral oil) - 2 Vegetable broth - 2 ¾ cups / 660 mL
sandwiches, salad TBSP lentils
sandwiches
Arugula or soft salad greens - ~3 oz Tahini - 2 TBSP
/ 85g (optional) Distilled white vinegar - ⅓ cup / 80 lentils
lentils mL
all meals Soy sauce (or tamari for GF) - 1
English cucumber* - 1 extra large or TBSP
2 med Red wine vinegar - ~5 TBSP / 75 mL lentils
Greek bowl, lentils Greek bowl, lentils, salad
Dijon mustard - 1 TBSP
Carrots - 5 med Gochujang* - 1 ½ TBSP Greek bowl, salad
sandwiches, salad sandwiches
Capers - 1 TBSP
Radishes* - 1 bunch Chickpeas* - 2 (15 oz / 425g) cans Greek bowl
all meals Greek bowl
Kalamata olives - ¼ to ⅓ cup / 30 to
Cherry/grape tomatoes - 1 dry pint French green lentils* - 1 cup / 200g 45g (optional)
or 10 oz / 285g lentils Greek bowl
Greek bowl
Farro* - 2 cups / 380g Organic cane sugar (or pure maple
Fresh dill - 1 small bunch Greek bowl, lentils syrup) - 1 TBSP
all meals all meals

Red onion - 1 small or med Agave nectar (or pure maple syrup) -
sandwiches, Greek bowl, salad
Spices 1 ½ TBSP
sandwiches, Greek bowl, salad
Garlic - 1 large head Sea salt - ~1 tsp
Greek bowl, lentils, salad Greek bowl, lentils, salad

Lime - 1 med or large Dried oregano - 1 ½ tsp Essentials

sandwiches Greek bowl, salad

Lemon - 1 small Kosher salt* & freshly ground

Red pepper flakes - ½ tsp (optional)
Greek bowl, salad all meals, salad pepper

Paper towel
Cumin seeds - 1 tsp (optional) sandwiches, Greek bowl
lentils
Refrigerated / Frozen
Bay leaves - 2
Greek bowl, lentils
Extra-firm tofu - 1 (12 to 16 oz / 340
to 450g) block
sandwiches
Bakery
Vegan mayonnaise* - ½ cup / 112g
sandwiches
1 bakery loaf of bread or baguette
Good-quality, thick vegan yogurt, OR 4 vegan-friendly sandwich rolls *Please see the Grocery Notes
plain-flavored* - 10 oz / 285g or hoagie rolls* page for corresponding
Greek bowl, lentils sandwiches
footnotes.

5
Grocery List - By Recipe
Recipes

Crispy Tofu Sandwiches with Creamy Lentils & Farro with Loaded Greek Salad Bowl
Gochujang Mayo Tzatziki Farro - ~⅓ batch
Pickled Radishes - ⅓ batch Farro - ~⅔ batch (see Shared Components; page 7)
(see Shared Components; page 7) (see Shared Components; page 7) Tzatziki - half batch
Lime - 1 med or large Tzatziki - half batch (see Shared Components; page 7)
(see Shared Components; page 7) Red Wine Vinaigrette - ~2 TBSP
Carrot - 1 med
Pickled Radishes - ⅓ batch (see Shared Components; page 7)
Red onion - 1 handful of thin slices
(~40g) (see Shared Components; page 7) Pickled Radishes - ⅓ batch

Romaine lettuce* - 1 to 2 cups / 25 to Arugula or soft salad greens - ~3 oz (see Shared Components; page 7)
50g / 85g (optional)
Cauliflower - 1 med (~30 oz / 850g)
Extra-firm tofu - 1 (12 to 16 oz / 340 Garlic - 6 cloves
Cherry/grape tomatoes - 1 dry pint
to 450g) block Extra virgin olive oil - ~2 TBSP or 10 oz / 285g
Vegan mayonnaise* - ½ cup / 112g Red wine vinegar - ~2 tsp (optional) English cucumber* - 5 to 6 oz /
1 bakery loaf of bread or baguette ~150g
Vegetable broth - 2 ¾ cups / 660 mL
OR 4 vegan-friendly sandwich rolls Red onion - ¼ to ½ small or med
or hoagie rolls* French green lentils* - 1 cup / 200g
Extra virgin olive oil - ~3 ½ TBSP
Avocado oil (or other neutral oil) - 2 Tahini - 2 TBSP
TBSP Kalamata olives - ¼ to ⅓ cup / 30 to
Soy sauce (or tamari for GF) - 1
45g (optional)
Gochujang* - 1 ½ TBSP TBSP
Capers - 1 TBSP
Sesame seeds* - ~1 TBSP Cumin seeds - 1 tsp (optional)
Chickpeas* - 2 (15 oz / 425g) cans
Agave nectar (or pure maple syrup) -
~1 ½ tsp Dried oregano - ½ tsp

Paper towel Paper towel

Romaine Salad with Red
Wine Vinaigrette
Red Wine Vinaigrette - 8 to 12
TBSP (see Shared Components;
page 7)

Romaine lettuce* - 2 heads

Carrots - 4 med

Red onion - 2 handfuls of thin slices

(~80g) *Please see the Grocery Notes
page for corresponding
Sesame seeds* - ~2 TBSP
footnotes.

6
Grocery List - By Recipe
Shared Components Essentials
Kosher salt* & freshly ground
Farro Red Wine Vinaigrette
pepper
Farro* - 2 cups / 380g Lemon - 1 small

Bay leaves - 2 Garlic - 2 cloves

Extra virgin olive oil - ½ cup / 112g

Red wine vinegar - 3 TBSP

Tzatziki Dijon mustard - 1 TBSP
English cucumber* - 1 (8 oz / 227g)
Agave nectar (or pure maple syrup) -
Fresh dill - 3 TBSP minced (7g / 1 1 TBSP
small bunch)
Dried oregano - 1 tsp
Garlic - 2 fat cloves
Red pepper flakes - ¼ tsp (optional)
Good-quality, thick vegan yogurt,
Sea salt - ½ tsp
plain-flavored* - 10 oz / 285g

Good-quality extra virgin olive oil - 1

to 1 ½ TBSP

Red wine vinegar - 2 tsp

Sea salt - ½ tsp

Pickled Radishes*
Radishes - 1 bunch

Fresh dill - 1 tsp chopped (optional)

Distilled white vinegar - ⅓ cup / 80

mL

Organic cane sugar (or pure maple

syrup) - 1 TBSP

Red pepper flakes - pinch (optional)

*Please see the Grocery Notes

page for corresponding
footnotes.

7
Grocery Notes and Shortcuts
Grocery Notes
This section contains helpful notes and substitutions for the grocery list.
Bakery Loaf of Bread: If gluten-free, buy a GF loaf, or 4 GF hoagie rolls, or other GF sandwich bread. If none of these are
available, turn the Crispy Tofu Sandwiches into a rice bowl! Add 1 ½ cups (285g) white (or brown) rice to your grocery list.
Chickpeas: If you’d prefer to cook beans from scratch, you’ll need 8 ounces / 225g dried chickpeas. To cook the beans, refer to
The Ultimate Guide to Cooking Beans & Lentils.
English Cucumber: One extra large English cucumber is about 13 to 14 ounces (400g). You can also buy 2 small-med ones, or
Persian cucumbers, which are typically sold in 1 or 2-pound (450 to 900g) bags.
Farro: If gluten-free, use your gluten-free grain of choice, such as brown rice or wild rice (2 cups / 380g). If you have wheat
berries at home, this meal is also delicious with them.
French Green Lentils: You can use black Beluga lentils as well. If you can’t find either, use regular green or brown lentils.
Gochujang: This fermented Korean chile paste is sold at East Asian grocers as well as many grocery stores these days,
including Trader Joe’s. Look for the paste sold in a tub, not bottled “gochujang sauce.” If gluten-free, seek out GF gochujang
(Sempio and Chung Jung One sell options).
Good-Quality Yogurt: My favorite vegan yogurts are coconut-based and include Culina, CocoJune, GT’s CocoYo, and Pillars.
For a non-coconut base that’s still thick, try Kite Hill’s Greek-style yogurt.
Kosher Salt: I use Diamond Crystal Kosher Salt. If using Morton’s kosher salt, sea salt, or table salt, use less salt.
Radishes: Feel free to buy double the ingredients for the Pickled Radishes (recipe on page 10). They will stay good in the fridge
for 3 to 4 weeks and can be used in virtually any grain bowl (also excellent in tacos!).
Romaine Lettuce: For more variety, swap 1 head of romaine with 1 bag of another salad green, such as baby spinach, baby
kale, arugula, mesclun, etc.
Sesame Seeds: Buy pre-roasted sesame seeds to save time. If raw, you’ll toast them during the week. For the Romaine Salad,
feel free to sub with a handful of any roasted nuts or seeds already in your pantry.
Vegan Mayonnaise: My favorite brand, Follow Your Heart Vegenaise, is widely available. If you’re averse to vegan mayo, sub
with a tangy vegan yogurt (see my recommendations above).

Shortcuts
Some ideas to save more time on meal prep and recipes. All shortcuts come with tradeoffs, but the meals will still taste great!
Buy pre-cut cauliflower florets (~20 to 24 oz / ~570 to 680g) for the Greek Salad Bowl.
Buy pre-chopped romaine lettuce or salad greens (16 oz / 450g) to use in the Crispy Tofu Sandwiches and the Romaine Salad.
Skip the Pickled Radishes if you have something else pickled in your fridge, or replace with store-bought sauerkraut to be used
in all three meals.
Buy pre-peeled garlic cloves (you’ll need 11 cloves for the Greek Salad Bowl, the Lentils & Farro, and the Romaine Salad) sold
in a jar or bag in the produce section.
Buy 1 (12 to 16 oz / 340 to 450g) block of super firm tofu (also known as high protein tofu) for the Crispy Tofu Sandwiches
and skip pressing the tofu; you’ll just need to pat it dry.

8
Phase 2

The Meal Prep

I’m a big believer in doing a little meal prep on Sundays.

Taking some time (but not a lot) to prep condiments and to chop up some
vegetables is a guaranteed way to make your weeknight cooking process easier,
quicker, more streamlined, and more fun.

The whole meal prep process outlined below is designed to take 60 to 90 minutes,
but even if you only have 30 minutes, the prep you do will make your weeknights
smoother and less stressful.

9
Component Prep
Making a few components ahead of time is the most impactful way to save time during your weeknight cooking. These
components were chosen because they won’t degrade in taste or quality over the course of a few days. Make the components in
the order listed for maximum efficiency and multitasking.

Cooked Farro Used in Greek Salad Bowl and Lentils & Farro

INGREDIENTS INSTRUCTIONS
5 cups (1.2 L) water (see Note 1) 1. Bring the water to a boil in a large saucepan. Once boiling, add the farro, bay
2 cups (380g) farro (see Note 2) leaves, salt, and a generous amount of pepper.
2 bay leaves 2. Simmer until al dente—tender yet chewy, 15 to 20 minutes for pearled farro. (For
2 teaspoons kosher salt (see Note semi-pearled farro, 20 to 30 min.) Drain in a colander and discard bay leaves.
1) 3. Spread farro out on a sheet pan for 15 to 20 minutes to prevent mushiness. Once
Freshly cracked black pepper cooled, store in a ziploc bag or airtight container in the fridge for about 5 days.

4. PS: Keep the colander handy for draining the chickpeas.

Notes
1. If you bought a 4-cup (960 mL) carton of vegetable broth, you can use some of it here for more flavor. Add 1 ¼ cups (300 mL)
broth and 3 ¾ cups (900 mL) water to the saucepan in step 1; use just 1 teaspoon kosher salt. Refrigerate the remaining 2 ¾
cups (660 mL) broth to use in the Lentils & Farro.
2. Most grocery store farro is pearled and takes ~15 minutes to cook. If gluten-free, use your favorite gluten-free grain such as
brown rice or wild rice. Refer to The Grains & Starches Handbook for ratios and cook times.

Pickled Radishes Used in all meals

INGREDIENTS INSTRUCTIONS
1 bunch of radishes 1. Use warm soapy water to wash a 1-pint (16-oz / 500 mL) mason jar, along with
1 teaspoon chopped fresh dill the lid and sealing ring, then dry (or use a jar that was just run through the
dishwasher).
(optional, see Note 2)
1 pinch of red pepper flakes 2. Rinse the radishes and dill, if using. Thinly slice the radishes (a mandoline will
(optional) make this quick). Chop the dill (see Note 2).

⅓ cup (80 mL) distilled white 3. Add the radishes, dill, and red pepper flakes (if using) to the jar, packing them in
vinegar as tightly as you can. Make sure there is ½ to 1 inch (1 to 2.5 cm) of empty
space at the top.
⅔ cup (160 mL) water
1 tablespoon organic cane sugar (or 4. Bring the vinegar, water, sugar, and salt to a boil in a small saucepan, whisking to
pure maple syrup) dissolve the sugar and salt. Take off the heat. Over the sink, pour the hot brine
over the radishes. Submerge, pressing down with a spoon.
2 teaspoons kosher salt
5. Gently tap the jar on the counter a few times to prevent air bubbles. Seal the jar
and cool to room temp, then refrigerate. These are best after being refrigerated
for at least 8 hours, ideally 24 to 48 hours. Store in the fridge for 3 to 4 weeks.
Notes
1. Feel free to double the recipe and use a 1-quart (1L) jar.
2. You will need 3 tablespoons of minced fresh dill for the next recipe (Tzatziki), so feel free to mince that now as well.

10
Component Prep
Tzatziki Used in Greek Salad Bowl and Lentils & Farro

INGREDIENTS INSTRUCTIONS
10 ounces (285g) good-quality 1. In a medium bowl, combine the yogurt, minced dill, garlic, vinegar, salt, pepper to
creamy vegan yogurt taste, and 1 tablespoon olive oil. Mix well. Taste for seasonings, adding more
salt or pepper to taste. For more tang, add more vinegar. For more richness, add
3 tablespoons minced fresh dill (7g)
more olive oil.
2 fat garlic cloves, grated or
crushed in a press 2. Transfer to an airtight container or jar and store in the fridge for about 5 days.

2 teaspoons red wine vinegar (or 3. PS: Keep the garlic, red wine vinegar, salt/pepper, and olive oil out for the next
lemon juice), plus more to taste recipe (vinaigrette). If you used a grater or garlic press, keep that out as well.
½ teaspoon sea salt (or scant 1
teaspoon kosher salt), plus more to
taste
Freshly cracked black pepper
1 to 1 ½ tablespoons good-quality
extra virgin olive oil

Note
1. Tzatziki contains cucumber, but since cukes get watery, you’ll wait to add the cucumber on the first day you eat the Tzatziki.
This ensures maximal freshness.

Red Wine Vinaigrette Used in Greek Salad Bowl and Romaine Salad with Red Wine Vinaigrette

INGREDIENTS INSTRUCTIONS
3 tablespoons red wine vinegar 1. In a jar for which you have a lid (1 pint or 16-oz / 500 mL, or bigger), combine the
1 ½ tablespoons freshly squeezed vinegar, lemon juice, mustard, agave or maple syrup, garlic, oregano, red pepper
flakes (if using), olive oil, black pepper to taste, and salt (start with the lower
lemon juice, plus more as needed
amount).
1 tablespoon Dijon mustard
1 tablespoon agave nectar or pure 2. Shake vigorously to emulsify the vinaigrette. Taste, adding more mustard for a
creamy tang and to emulsify better, agave or maple syrup for more sweetness,
maple syrup
or more lemon juice or vinegar for acidity. Season to taste with more salt,
2 garlic cloves, grated or crushed in pepper, and/or oregano as desired.
a press
3. Store the vinaigrette in the lidded jar in the fridge for 1 to 2 weeks.
1 teaspoon dried oregano, plus
more to taste
¼ teaspoon red pepper flakes
(optional)
½ cup (112g) extra virgin olive oil
Freshly cracked black pepper
¼ to ½ teaspoon sea salt (or ½ to 1
teaspoon kosher salt)

11
Component Prep
Tofu Slabs Used in Crispy Tofu Sandwiches

INGREDIENTS INSTRUCTIONS
1 12 to 16 ounce block (340 to 1. Drain the tofu. With a thin dish towel or few paper towels, gently press down to
450g) of extra-firm tofu remove some water.

2. Starting on the shorter side of the block, slice the tofu crosswise into ⅓” (¾ to 1
cm) thick slices, about 10 to 12 slabs in a 12-ounce / 340g block. Gently press
down on the slabs with a dry towel to remove more water; repeat a few times.

3. Store in an airtight container in the fridge for up to 5 days.

Drained Chickpeas Used in Greek Salad Bowl

INGREDIENTS INSTRUCTIONS
2 (15 ounce / 425g) cans of 1. Drain the chickpeas. (Save aquafaba for baking, if desired; see the How to Store
chickpeas Leftover Ingredients guide for ideas.)

2. Rinse them and dry them thoroughly by adding them to a salad spinner and
running them several times. Or, transfer them to a large dish towel and gently rub
them to remove moisture. (You’ll be roasting them, so removing moisture is
important.)

3. Store in an airtight container in the fridge for 5 to 6 days.

12
Vegetable Prep
To get even more ahead on your weeknight cooking, complete the below vegetable prep. These steps are by no means required,
but they will help cut down on prep time during the week. You will need a variety of storage containers and ziploc bags handy.

Romaine Cauliflower
Used in Romaine Salad and Crispy Tofu Sandwiches Used in Greek Salad Bowl
Rinse and chop 2 heads of romaine lettuce. Dry Trim leaves and stems from 1 medium cauliflower
thoroughly in a salad spinner or on towels in front of a (~30 oz / 850g). Cut into small-medium-sized
fan to remove all moisture (this is key for extending its florets, ideally cutting florets in half through the
shelf life once chopped). stem so you end up with a flat surface on one side
(these brown better when roasted in the oven).
Add a paper towel (or a dish towel) to the bottom of a Store in a paper towel-lined airtight container or
large storage container, then add the chopped lettuce large ziploc bag in the fridge for about 1 week.
and another towel on top to absorb moisture; seal the
container. Store for up to 5 days, replacing the top Tip: Cut the cauliflower last to minimize cleanup
towel every other day. between rounds.

Tip: If not planning to use all the lettuce within 4 to 5

days, keep one head of lettuce intact, but wrap it in a
few paper towels and store it in a ziploc bag in your
crisper for up to two weeks. Chop when you’ve finished
using the first batch of chopped lettuce.

Garlic
Used in Lentils & Farro
Finely chop 6 garlic cloves. Store in a small airtight
container in the fridge for 5 to 7 days.

Tip: If you want to grate the garlic or use a press, do it

the day of cooking as it won’t last long in the fridge.

13
Phase 3

The Recipes
Here are the recipes for the week!

I’ve listed the recipes in the order I think you should cook them in for maximal
freshness based on the components and vegetables prepped.

The estimated cook times assume you’ve completed the component prep and
vegetable prep in advance.

With all the prep out of the way, cooking will be fun and relaxing, so turn on your
favorite playlist (or podcast) and enjoy yourself!

14
Recipe Notes, Tips, and Storage
Read through these recipe-specific notes and tips before making each recipe! If you still have questions, drop them in the
community group.

Crispy Tofu Sandwiches with Gochujang Mayo

The reason I recommend making this meal first is that if you buy bakery-style rolls, they might go stale after ~3 days. If you have
access to fresh bread and buy it later in the week, feel free to change up the order of the meals.
If gluten-free and you don’t have access to GF bread, make a rice bowl. Start the recipe by cooking the rice of choice following the
instructions in The Grains & Starches Handbook and divide it into four bowls. Spoon a little Gochujang Mayo on top, followed by
Crispy Tofu. Top with the Sandwich Fixings listed in the recipe, and spoon more Gochujang Mayo on top.
If using raw sesame seeds, toast a big batch, as you'll use them in the Romaine Salad as well. To toast sesame seeds, heat a frying
pan over medium heat. After a minute or two, add the sesame seeds and toast for 2 to 3 minutes, shaking the pan occasionally, until
golden brown. Or, add to a rimmed sheet pan and toast in a 350ºF / 175ºC oven for 6 to 8 minutes.
Unless your sandwich rolls are quite large, you’ll likely end up with leftovers of Gochujang Mayo. Luckily, it’s delicious and will stay
good in the fridge for a week or longer. Use with other sandwiches, rice bowls, or as a dressing for potato salad!
If you’re averse to vegan mayo, you can substitute it with a creamy, tangy vegan yogurt (though it will change the final flavor and
texture of the sandwich). Add more lime juice and salt to the mayo for additional tang and saltiness.
If you bought super-firm tofu, drain and pat dry. Slice it thinly. For extra crispy tofu, slice it as thinly as you can or use a Y-shaped
peeler to shave the tofu into strips. The thinner it is, the quicker it will cook.
Nutrition Boost Ideas: Swap the romaine on your sandwich for broccoli sprouts, baby spinach, or arugula. Mash some avocado on
each sandwich for extra fiber and healthy fats.

STORAGE
Store all sandwich components (except the bread) separately in the fridge for about 3 to 4 days. To reheat the tofu, heat a drizzle of oil in a
nonstick frying pan over medium heat. Cook the tofu on one side for 3 minutes, flip and cook for 2 minutes, or until crisp. Assemble the
sandwiches fresh as listed in step 4.

Loaded Greek Salad Bowl

Remember to save half of the prepared Tzatziki with cucumber for the next meal, Lentils & Farro.
This bowl already has so many fun flavors, but if you have vegan feta on hand, a sprinkle of that on top will make all the Greek flavors
shine even more. Or try my homemade Tofu Feta!
Nutrition Boost Ideas: Layer your bowl with some arugula or baby kale, then add the fixings. Or, add some broccoli or alfalfa sprouts
on top for extra veggies.

STORAGE
Store all components separately in the fridge for about 3 to 4 days. To reheat roasted cauliflower and chickpeas, toss with a tiny bit of oil
and bake on a sheet pan at 300ºF / 150ºC for 7 to 8 minutes, until hot and crisp. The Greek Salad is best fresh, so only make as much as you
plan to eat. Assemble the bowls right before serving.

15
Recipe Notes, Tips, and Storage
Creamy Lentils & Farro with Tzatziki
If using black Beluga lentils, cook them the same way as French green lentils. Green or brown lentils will take less time to cook,
about 10 to 12 minutes, and will be somewhat softer.
If you make this meal before the Loaded Greek Salad Bowl, you’ll need to finish the Tzatziki by adding in the grated and squeezed
cucumber: see step 6(c) of the Loaded Greek Salad Bowl recipe on page 19 for instructions. You'll also want to reserve 2 cups (330g) of
Cooked Farro for that recipe.
Nutrition Boost Ideas: For more veggie action, serve alongside steamed or roasted asparagus or broccoli. Sprinkle the bowl with
roasted pepitas or hemp seeds for extra protein and healthy fats.

STORAGE
Store all components separately in the fridge. Reheat the farro as listed in step 4(a), and reheat the lentils either in the microwave or on
the stovetop until warmed through. Add the toppings right before serving. Will keep for 3 to 4 days.

Got more leftovers? The creamy lentils freeze pretty well for 1 to 2 months. Defrost in the fridge and reheat in a saucepan, adding a touch
of broth or water to thin out as needed. You can also freeze leftover cooked farro (check out these tips from The Kitchn).

Romaine Salad with Red Wine Vinaigrette

When prepping this salad to serve with the Crispy Tofu Sandwiches, feel free to ribbon 5 carrots. Use 2 for the salad that day and 1 for
the sandwich; refrigerate the remaining 2 carrots in a ziploc bag or container until you make the Romaine Salad again—they'll keep in
the fridge for about 3 days.
Slice just as much red onion as you need for the salad and sandwich fixings; keep the rest of the onion whole and refrigerate in a
ziploc bag inside an airtight container (to prevent onion odor). Slice fresh when ready to use again.
To toast raw sesame seeds, see the third note under Crispy Tofu Sandwiches. You can also sub with other nuts or seeds, toasted and
chopped up.
Nutrition Boost Ideas: Replace all or half of the romaine with kale or arugula. For more veggies and variety, add thinly sliced
cucumber, halved cherry or grape tomatoes, jarred pepperoncini peppers or artichoke hearts, and/or kalamata olives. Feel free to
replace the sesame seeds with any roasted nut or seed in your pantry. Bulk it up with some sliced avocado for healthy fats.

STORAGE
Store all salad components separately in the fridge and assemble the salad fresh right before serving. The vinaigrette will stay good for at
least 1 week.

16
Crispy Tofu Sandwiches Serves: 4
Active Time: 20 min
Components Used: Tofu Slabs, Pickled Radishes Inactive Time: N/A

INGREDIENTS INSTRUCTIONS
Crispy Tofu 1. Prepare the Romaine Salad with Red Wine Vinaigrette (see next recipe).
Tofu Slabs (from meal prep) While you’re at it, ribbon an extra carrot and slice another handful of red
onions for the Sandwich Fixings.
Kosher salt
2 tablespoons avocado oil or 2. Cook the Crispy Tofu: Spread the Tofu Slabs out on a cutting board. If any
water has accumulated, gently press down on the tofu with a dry towel.
other neutral-flavored oil
Sprinkle the top surface with a few pinches of salt.
Gochujang Mayo
a. Line a large plate or cutting board with a few paper towels.
½ cup (112g) vegan mayonnaise
1 ½ tablespoons gochujang b. Heat the 2 tablespoons of oil in a 12-inch (30 cm) nonstick frying pan
over medium-high heat until shimmering, then add the Tofu Slabs,
A couple of squeezes of lime
salted side down first. Sprinkle the top side with a pinch or two of salt.
juice
c. Cook for 5 to 7 minutes, gently moving them around the pan as needed
4 vegan-friendly sandwich or hoagie
to coat evenly in the oil, or until the bottoms are golden brown. Using a
rolls, OR 1 bakery loaf of bread or thin spatula, flip the tofu and cook for 4 to 5 minutes until the second
baguette, cut into 4 segments and side is golden brown.
sliced open 3. While the tofu cooks, make the Gochujang Mayo. If desired, toast your
Sandwich Fixings bread using your preferred method (e.g., toaster, oven, pan-fry in olive oil,
~1 tablespoon roasted sesame etc.).

seeds a. Gochujang Mayo: Stir together the mayo and gochujang in a small
~⅓ batch Pickled Radishes bowl. Add a squeeze of lime juice and a pinch of salt. If you want it
spicier, add a bit more gochujang. Taste, adding more lime juice as
(from meal prep)
desired.
1 medium carrot, ribboned with
4. To assemble each sandwich, spread some Gochujang Mayo on the bottom
a Y-shaped peeler
and top sides of each bun. Top with a few slabs of Crispy Tofu (if needed,
A handful of thinly sliced red slice the tofu pieces in half to fit the bread). Sprinkle some roasted sesame
onions (~40g) seeds on top of the tofu, then add your Sandwich Fixings: a few Pickled
1 to 2 cups (25 to 50g) chopped Radishes, carrot ribbons, sliced onion, and romaine. Squeeze some lime
juice on top of the veggies and drizzle with just a tiny bit of agave. Top with
romaine (from meal prep)
your second bun.
Freshly squeezed lime juice
5. Serve the Romaine Salad with Red Wine Vinaigrette on the side.
Agave nectar or pure maple
syrup
For serving: Romaine Salad with Red
Wine Vinaigrette (recipe follows)

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 Romaine Salad Serves: 4
Active Time: 5 min
Components Used: Red Wine Vinaigrette Inactive Time: N/A

This recipe serves four, but you’ll have enough groceries to make it twice this week: once with the Crispy Tofu Sandwiches and
once with the Lentils & Farro.

INGREDIENTS INSTRUCTIONS
4 to 6 tablespoons Red Wine 1. Take the Red Wine Vinaigrette out of the fridge. If the oil has solidified, add
Vinaigrette (from meal prep) the jar to a bowl of hot water to quickly bring it back to its liquid state, then
shake well to re-emulsify.
2 medium carrots
A handful of thinly sliced red onions 2. Use a wide Y-shaped vegetable peeler to shave the carrots into ribbons. If
you don't have a Y-shaped peeler, thinly slice the carrots on a bias, use a
(~40g)
mandoline, or grate them using a box grater.
~Half batch of chopped romaine (~1
3. Add the romaine to a salad bowl along with the carrots and onions.
head of romaine) (from meal prep)
Kosher salt and freshly cracked 4. Drizzle on 4 tablespoons of the Red Wine Vinaigrette. Toss to coat with
tongs or your hands. Add more vinaigrette as desired and season with salt
black pepper
and pepper to taste. Sprinkle with the sesame seeds.
1 tablespoon roasted sesame seeds,
more as desired

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Loaded Greek Salad Bowl Serves: 4
Active Time: 30 min
Components Used: Drained Chickpeas, Red Wine Vinaigrette, Tzatziki, Cooked Farro, Inactive Time: N/A
Pickled Radishes

INGREDIENTS INSTRUCTIONS
Roasted Cauliflower and Chickpeas 1. Arrange a rack in the top third of the oven and another on the bottommost
1 medium cauliflower, cut into rack. Preheat to 450ºF / 230ºC.
small-medium florets (from meal 2. Shake the Red Wine Vinaigrette to re-emulsify. If it has solidified, place the
prep) jar in a bowl of hot water.

Drained Chickpeas (from meal 3. Add the cauliflower florets to a rimmed sheet pan. (Use a well-worn pan if
prep) you have one, as they brown better.) Rub about 2 tablespoons of olive oil
into the florets, then season with 1 ¼ teaspoons salt and several cracks of
~3 ½ tablespoons extra virgin
pepper. Spread out on the pan with any flat sides facing down.
olive oil, divided
4. Add the Drained Chickpeas to a second rimmed sheet pan, patting dry any
Kosher salt and freshly cracked
moisture. Toss with ~1 ½ tablespoons olive oil, 1 ½ teaspoons kosher salt,
black pepper and lots of pepper. Spread out on the pan.
Greek Salad
5. Transfer cauliflower to the top rack and chickpeas to the bottom. Roast
1 dry pint of cherry or grape for 10 minutes, then shake the pan of chickpeas but don’t toss the
tomatoes (~10 ounces / 285g) cauliflower. Rotate the pans by 180º. Roast for 10 more minutes, until
5 to 6 ounces (~150g) English or cauliflower is browned and tender and chickpeas have crisped up and
browned in spots. The chickpeas may need another 5 minutes.
Persian cucumber
¼ to ½ of a small red onion 6. While they roast, prep the Greek Salad and finish the Tzatziki.

¼ to ⅓ cup (30 to 45g) kalamata a. Greek Salad: Slice the tomatoes in half. Slice the cucumbers into half
olives (optional; add more if you moons. Slice the onions as thinly as you can.

love olives) b. In a mixing bowl, combine the sliced tomatoes, cucumbers, red onion,
olives (if using), and capers. Drizzle with the Red Wine Vinaigrette and
1 tablespoon capers, drained
sprinkle on the oregano. Season with a pinch of salt and pepper if
~2 tablespoons Red Wine
needed (but remember there’s salt in the other components).
Vinaigrette (from meal prep)
c. Tzatziki: Use the wide holes on a box grater to grate the 8 ounces
½ teaspoon dried oregano (227g) of cucumber. Add grated cucumber to a thin dish towel, nut milk
Tzatziki (from meal prep) bag, or cheesecloth. Squeeze tightly, wringing out as much water as
8 ounces (227g) English or you can. Repeat a few times. Add cucumber into the full batch of
Persian cucumber, unpeeled Tzatziki. Taste, and season with salt or red wine vinegar as needed.

Red wine vinegar, if needed d. Use half of the Tzatziki for this meal; store the rest in a jar or airtight
~2 cups (330g) Cooked Farro (from container in the fridge for the Lentils & Farro.

meal prep) 7. To serve: Divide the Roasted Cauliflower and Cooked Farro among four
bowls. Top each with the Greek Salad and a generous dollop of Tzatziki.
~⅓ batch Pickled Radishes (from
Sprinkle the Roasted Chickpeas on top, then add a few Pickled Radishes to
meal prep)
each bowl. For richness, drizzle with olive oil. For tang, add a spoon of
pickled radish liquid.

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Creamy Lentils & Farro with Tzatziki Serves: 4
Active Time: 15 min
Components Used: Cooked Farro, Tzatziki, Pickled Radishes Inactive Time: 20 min

INGREDIENTS INSTRUCTIONS
Creamy Lentils 1. Heat a large, deep sauté pan or a Dutch oven over medium heat and add the
1 generous tablespoon extra olive oil. Once hot, add the garlic and cumin seeds (if using) and cook,
stirring frequently, until fragrant and cumin seeds are slightly darker in color,
virgin olive oil
about 2 minutes.
6 garlic cloves, finely chopped
2. Pour in a splash of broth and use a spoon to scrape up any browned bits,
(from meal prep)
then add in the lentils.
1 teaspoon cumin seeds
3. Bring to a boil, then reduce the heat to maintain a rapid simmer. Cook,
(optional)
uncovered, at a rapid simmer for 25 to 30 minutes, or until most of the liquid
2 ¾ cups (660 mL) vegetable has been absorbed and the lentils are tender but still al dente.
broth
4. While the lentils simmer, make the Romaine Salad with Red Wine
1 cup (200g) French green Vinaigrette and reheat the Farro.
lentils
a. Farro: Add to a microwave-safe bowl, add a few sprinkles of water,
Kosher salt and freshly cracked cover, and heat until warmed through. Or, add to a frying pan with a
black pepper touch of olive oil, and heat until warmed through.
2 tablespoons tahini 5. When the lentils are al dente, turn the heat to low. Crack in some black
2 to 3 teaspoons soy sauce or pepper to taste. Add the tahini and 2 teaspoons of soy sauce, and stir well
tamari into the lentils. Taste for seasonings, and season with more soy sauce and
salt or pepper as needed.
Remaining Cooked Farro (~3
heaping cups or 550g) (from meal 6. To serve: Divide the Cooked Farro among four bowls. If using, top each with
a handful of arugula or salad greens and drizzle with a tiny bit of olive oil and
prep)
vinegar. Top with the Creamy Lentils. Add a generous dollop of Tzatziki on
4 handfuls of arugula or soft salad each bowl and spoon on some Pickled Radishes. If you want a slightly
greens (optional) sweet-tangy finish, spoon on a bit of the pickling liquid as well.
Extra virgin olive oil and red wine 7. Serve the Romaine Salad with Red Wine Vinaigrette on the side.
vinegar, for drizzling (optional)
Half batch Tzatziki with cucumber
(remaining from Greek Salad Bowl)
~⅓ batch Pickled Radishes (from
meal prep)
For serving: Romaine Salad with Red
Wine Vinaigrette

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Phase 4

Appendix
When life gets in the way of your plans, what you need are some emergency meal
ideas. These are super simple meals you can make with what you’ve meal
prepped so you can have dinner on the table in 5 minutes.

There’s also nutrition info at the end of this meal plan for those who are interested
(though my personal philosophy is to prioritize whole foods as much as I can and
to eat a balanced, colorful diet).

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Emergency Meal Ideas
Did your meal prep but don’t have time to cook one of the meals in this week’s plan? Try these ideas for a lightning-quick meal.

Smashed Chickpea Sandwich and Salad

1. Grab your crusty bread and toast it using your method of choice (e.g., toaster, oven, pan-fry in olive oil, etc.).
2. Toss Drained Chickpeas with a pinch of salt and pepper to taste. Add in a dollop of Tzatziki (with or without the grated
cucumber) and mash to combine. Add the chickpea mash on the toast. Top with a few slices of Pickled Radishes.
3. Add as much romaine as you will eat to a bowl and toss with some Red Wine Vinaigrette. If you have time, add some sliced
red onions and carrots. Season to taste with salt and pepper. If desired, scatter some nuts on top.

Grain Bowl
1. Toss Drained Chickpeas with a pinch of kosher salt and pepper to taste. Spoon on some Red Wine Vinaigrette, toss to coat,
and marinate for a few minutes.
2. Add some Cooked Farro to a bowl and reheat it in the microwave, if desired.
3. Combine the marinated chickpeas and farro in a bowl. Top with Tzatziki (with or without the grated cucumber), sliced cherry
tomatoes, romaine lettuce, sliced cucumber, Pickled Radishes, and a few pinches of fresh dill.

Quick Sammy
1. Add Drained Chickpeas to a bowl and season with a pinch of salt and pepper. Mash lightly and add in a spoon of gochujang, a
drizzle of agave nectar or maple syrup, a dollop of vegan mayonnaise, and a squeeze of lime juice. Taste, and adjust the
seasonings as desired.

2. Add the chickpea mash to your bread. Top with some chopped romaine, Pickled Radishes, and a sprinkle of roasted sesame
seeds.

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Nutrition
While I personally believe in counting colors instead of calories, this page provides nutrition information for those who are
interested. Please note that these figures are estimates and are not guaranteed to be 100% accurate. Various factors, including the
brands of ingredients used, change the nutritional information in any given recipe.

Crispy Tofu Sandwiches with Gochujang Mayo Loaded Greek Salad Bowl
SERVES: 4 | CALORIES PER SERVING: 508 SERVES: 4 | CALORIES PER SERVING: 594

Carbohydrates 43g Protein 14g Carbohydrates 75g Protein 21g

Fat 31g Sodium 571mg Fat 23g Sodium 713mg

Cholesterol 0mg Fiber 5g Cholesterol 0mg Fiber 21g

Sugar 4g Calcium 98mg Sugar 7g Calcium 193mg

Potassium 332mg Iron 3mg Potassium 1484mg Iron 9mg

Vitamin A 3584IU Vitamin C 4mg Vitamin A 796IU Vitamin C 86mg

Creamy Lentils & Farro with Tzatziki Romaine Salad with Red Wine Vinaigrette
SERVES: 4 | CALORIES PER SERVING: 510 SERVES: 8 | CALORIES PER SERVING: 123

Carbohydrates 79g Protein 24g Carbohydrates 12g Protein 3g

Fat 12g Sodium 715mg Fat 14g Sodium 154mg

Cholesterol 0mg Fiber 24g Cholesterol 0mg Fiber 5g

Sugar 3g Calcium 86mg Sugar 5g Calcium 94mg

Potassium 775mg Iron 7mg Potassium 523mg Iron 2mg

Vitamin A 469IU Vitamin C 6mg Vitamin A 18735IU Vitamin C 10mg

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