BREAKFAST

Banana and Almond Butter Smoothie Bowl

Ingredients:
• 2 ripe bananas
• 1 cup almond milk
• 2 tablespoons almond butter
• 1/2 cup rolled oats (cooked)
• Toppings: Sliced bananas, chopped almonds, chia seeds
Instructions:
1. Blend ripe bananas, almond milk, and almond butter until smooth.
2. Pour the smoothie into a bowl.
3. Top with cooked rolled oats, sliced bananas, chopped almonds, and a sprinkle of chia seeds.

Apple Cinnamon Quinoa Porridge

Ingredients:
• 1 cup quinoa, cooked
• 1 apple, diced
• 1/2 teaspoon cinnamon
• 1 tablespoon almond butter
• Toppings: Sliced almonds, diced apples
Instructions:
1. In a bowl, combine cooked quinoa, diced apples, cinnamon, and almond butter.
2. Mix well and heat in the microwave or on the stovetop until warm.
3. Top with sliced almonds and additional diced apples.

Avocado and Tomato Toast

Ingredients:
• 2 slices whole-grain bread (Daniel Fast compliant)
• 1 ripe avocado, mashed
• 1 tomato, sliced
• Sprinkle of sea salt and black pepper
• Fresh cilantro (optional)
Instructions:
1. Toast the whole-grain bread slices.
2. Spread mashed avocado evenly on the toasted bread.
3. Arrange tomato slices on top.
4. Sprinkle with sea salt, black pepper, and fresh cilantro if desired.

Berry and Nut Parfait

Ingredients:
• 1 cup mixed berries (blueberries, strawberries, raspberries)
• 1 cup unsweetened almond yogurt
• 2 tablespoons chopped nuts (almonds, walnuts)
• 1 tablespoon chia seeds
Instructions:
1. In a glass or bowl, layer mixed berries with almond yogurt.
2. Repeat the layers.
3. Top with chopped nuts and chia seeds.

Spinach and Mushroom Breakfast Wrap

Ingredients:
• 1 whole-grain tortilla
• 1 cup fresh spinach
• 1/2 cup sliced mushrooms
• 1/4 cup diced tomatoes
• 1 tablespoon olive oil
• Salt and pepper to taste
Instructions:
1. In a pan, sauté spinach, mushrooms, and diced tomatoes in olive oil until wilted.
2. Season with salt and pepper.
3. Spoon the mixture onto a whole-grain tortilla and wrap.

Sweet Potato and Kale Hash

Ingredients:
• 1 sweet potato, grated
• 1 cup kale, chopped
• 1/2 onion, diced
• 1 tablespoon olive oil
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
Instructions:
1. In a pan, sauté grated sweet potato, chopped kale, and diced onion in olive oil until cooked.
2. Season with smoked paprika, salt, and pepper.

Chia Seed Pudding with Fresh Fruit

Ingredients:
• 3 tablespoons chia seeds
• 1 cup almond milk
• 1 tablespoon maple syrup (optional)
• Fresh fruit for topping (berries, sliced banana)
Instructions:
1. In a bowl, mix chia seeds and almond milk. Let it sit for 10 minutes.
2. Stir in maple syrup if desired.
3. Refrigerate for at least 2 hours or overnight until the mixture thickens.
4. Top with fresh fruit before serving.

**

LUNCH

Lentil and Vegetable Stew

Ingredients:
• 1 cup dry lentils (rinsed and drained)
• 4 cups vegetable broth
• 1 onion, chopped
• 2 carrots, diced
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon coriander
• Salt and pepper to taste

Instructions:
1. In a large pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
2. Add chopped onion, carrots, celery, garlic, diced tomatoes, cumin, coriander, salt, and pepper.
3. Continue to simmer for an additional 20-25 minutes until vegetables are tender.
4. Adjust seasoning to taste and serve warm.
5.

Quinoa and Black Bean Salad

Ingredients:
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 red bell pepper, diced
• 1/4 cup fresh cilantro, chopped
• Juice of 1 lime
• 2 tablespoons olive oil
• Salt and cumin to taste
Instructions:
1. In a large bowl, combine cooked quinoa, black beans, corn, diced red bell pepper, and chopped cilantro.
2. In a separate small bowl, whisk together lime juice, olive oil, salt, and cumin.
3. Pour the dressing over the quinoa mixture and toss until well combined.
4. Refrigerate for at least 30 minutes before serving.
5.

*

Sweet Potato and Chickpea Curry

Ingredients:
• 2 sweet potatoes, peeled and diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon ground turmeric
• Salt and pepper to taste
Instructions:
1. In a large pot, sauté chopped onion and minced garlic until softened.
2. Add diced sweet potatoes, chickpeas, coconut milk, curry powder, turmeric, salt, and pepper.
3. Bring to a simmer, then cover and cook for 20-25 minutes or until sweet potatoes are tender.
4. Adjust seasoning and serve over brown rice or quinoa.

Baked Falafel with Tahini Sauce
Ingredients:
• 1 can (15 oz) chickpeas, drained and rinsed
• 1/4 cup chopped red onion
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 cup chopped fresh parsley
• 2 tablespoons whole wheat flour
• Salt and pepper to taste
Tahini Sauce:
• 1/4 cup tahini
• Juice of 1 lemon
• 2 tablespoons water
• Salt to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a food processor, combine chickpeas, red onion, garlic, cumin, coriander, parsley, whole wheat flour, salt, and pepper. Pulse until well combined.
3. Form the mixture into small patties and place them on a baking sheet.
4. Bake for 20-25 minutes, turning halfway through until golden brown.
5. For the tahini sauce, whisk together tahini, lemon juice, water, and salt.
6. Serve baked falafel with tahini sauce.

Roasted Vegetable and Quinoa Bowl

Ingredients:
• 1 cup quinoa, cooked
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 eggplant, diced
• 1 red onion, sliced
• 2 tablespoons olive oil
• 1 teaspoon dried thyme
• Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a large bowl, toss sliced zucchini, red and yellow bell peppers, diced eggplant, and sliced red onion with olive oil, dried thyme, salt, and pepper.
3. Spread the vegetables on a baking sheet and roast for 25-30 minutes, stirring halfway through.
4. Serve the roasted vegetables over cooked quinoa.

Spinach and Chickpea Salad with Lemon Vinaigrette

Ingredients:
• 4 cups fresh spinach leaves
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/4 cup red onion, thinly sliced
• 1/4 cup Kalamata olives, sliced
Lemon Vinaigrette:
• 3 tablespoons olive oil
• Juice of 1 lemon
• 1 teaspoon Dijon mustard
• 1 teaspoon honey (optional)
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine fresh spinach, chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey (if using), salt, and pepper.
3. Drizzle the lemon vinaigrette over the salad and toss to coat.

Stuffed Bell Peppers with Quinoa and Black Beans

Ingredients:
• 4 bell peppers, halved and seeds removed
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 cup diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions
1. Preheat the oven to 375°F (190°C).
2. In a large bowl, mix cooked quinoa, black beans, corn, diced tomatoes, ground cumin, chili powder, salt, and pepper.
3. Stuff each bell pepper half with the quinoa mixture.
4. Place stuffed peppers in a baking dish and bake for 25-30 minutes until peppers are tender.
5. Serve warm.

DINNER

Mediterranean Chickpea Salad Bowl

Ingredients:
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup Kalamata olives, sliced
• 1/4 cup fresh parsley, chopped
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste
Instructions:
1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, Kalamata olives, and fresh parsley.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.

Lentil and Vegetable Stir-Fry

Ingredients:
• 1 cup dry green lentils, cooked
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 2 cloves garlic, minced
• 1 tablespoon soy sauce (ensure it’s Daniel Fast compliant)
• 1 teaspoon ginger, grated
• 2 tablespoons olive oil
Instructions:
1. In a wok or large pan, heat olive oil over medium heat.
2. Add minced garlic and grated ginger, sautéing until fragrant.
3. Add broccoli, bell pepper, and julienned carrot. Cook until vegetables are tender-crisp.
4. Stir in cooked lentils and soy sauce, tossing until well combined.

Quinoa and Roasted Vegetable Stuffed Peppers

Ingredients:
• 4 bell peppers, halved and seeds removed
• 1 cup quinoa, cooked
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, diced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, combine diced zucchini, yellow squash, cherry tomatoes, red onion, and minced garlic. Toss with olive oil, salt, and pepper.
3. Roast the vegetables on a baking sheet for 20-25 minutes.
4. In a separate bowl, mix cooked quinoa with the roasted vegetables.
5. Stuff each bell pepper half with the quinoa and vegetable mixture.

Spaghetti Squash Primavera

Ingredients:
• 1 large spaghetti squash
• 2 cups cherry tomatoes, halved
• 1 zucchini, diced
• 1 yellow squash, diced
• 1 red bell pepper, sliced
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Fresh basil, chopped (for garnish)
• Salt and pepper to taste
Instructions:
1. Preheat the oven to 375°F (190°C).
2. Cut the spaghetti squash in half lengthwise, scoop out the seeds, and place it cut-side down on a baking sheet.
3. Roast for 40-45 minutes until the squash is tender.
4. In a pan, sauté minced garlic in olive oil until fragrant.
5. Add cherry tomatoes, zucchini, yellow squash, and red bell pepper. Cook until vegetables are tender.
6. Use a fork to scrape the spaghetti squash into “noodles.”
7. Toss the squash noodles with the sautéed vegetables.
8. Garnish with fresh basil before serving.

Baked Sweet Potato and Black Bean Enchiladas

Ingredients:
• 4 large sweet potatoes, baked and mashed
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh or frozen)
• 1 red onion, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 8 whole-grain tortillas
• 2 cups enchilada sauce (ensure it’s Daniel Fast compliant)
• Fresh cilantro, chopped (for garnish)
Instructions:
1. Preheat the oven to 375°F (190°C).
2. In a bowl, mix mashed sweet potatoes, black beans, corn, diced red onion, minced garlic, ground cumin, and chili powder.
3. Spoon the sweet potato mixture onto each tortilla, roll them up, and place them seam-side down in a baking dish.
4. Pour enchilada sauce over the top.
5. Bake for 25-30 minutes.
6. Garnish with chopped fresh cilantro before serving.

Lemon Herb Baked Tofu with Quinoa

Ingredients:
• 1 block firm tofu, pressed and cubed
• 1 cup quinoa, cooked
• 2 tablespoons olive oil
• Zest and juice of 1 lemon
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and pepper to taste
Instructions:
1. Preheat the oven to 400°F (200°C).
2. In a bowl, toss cubed tofu with olive oil, lemon zest, lemon juice, minced garlic, dried thyme, dried rosemary, salt, and pepper.
3. Spread the tofu on a baking sheet and bake for 25-30 minutes until golden.
4. Serve over cooked quinoa.

Stir-fried cauliflower Rice with Vegetables

Ingredients:
• 1 head cauliflower, grated (or store-bought cauliflower rice)
• 1 cup snap peas, chopped
• 1 carrot, grated
• 1 red bell pepper, sliced
• 2 tablespoons soy sauce (ensure it’s Daniel Fast compliant)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• Green onions, sliced (for garnish)
Instructions:
1. In a large pan, heat sesame oil over medium heat.
2. Add minced garlic and grated ginger, sautéing until fragrant.
3. Add cauliflower rice, snap peas, grated carrot, and sliced red bell pepper.
4. Stir in soy sauce and cook until vegetables are tender.
5. Garnish with sliced green onions before serving.