Meals: Side dishes are in ITALICS Ingredients: Instructions:

Meal 1
Baked Eggs and Collard
Greens
Warm Apples and Cheese
Biscuits
Prep Cook Total
15m 15m 30m
! cup milk
" cup yellow cornmeal
1 tablespoon olive oil
2 cloves garlic, minced
2 cups chopped collard greens
# teaspoon salt, # teaspoon pepper
2 large eggs
2 teaspoons hot sauce (optional)
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26 oz jar apple chunks and slices
2 frozen Cheddar biscuits
Preheat oven to 350 degrees. Bring 1 cup water
and milk to a boil in a small saucepan over
medium-high heat. Gradually whisk in
cornmeal; bring to a boil. Reduce heat to
medium, and cook, stirring constantly, 5
minutes; remove from heat. Heat oil in an
ovenproof skillet over medium heat. Add garlic
and saute 2 minutes. Add collard greens and 2
tablespoons water; cook 5 minutes or until
wilted. Add cooked cornmeal to collard greens,
stirring well; add salt and pepper. Make 2
indentations in the cornmeal mixture using the
back of a spoon; crack 1 egg into each
indentation. Transfer skillet to oven, and bake
15 to 20 minutes or until eggs are to desired
degree of doneness. Serve with hot sauce, if
desired.
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Heat desired amount of apples in a small
saucepan over medium heat until thoroughly
heated. Bake biscuits according to package
directions. Serve apples and biscuits with
baked eggs.
Meal 2
Super Fast
Tofu, Olive and Pesto
Sandwiches
Spiced Citrus Salad with Feta
Prep Cook Total
10m 10m 20m
! (14 oz) package extra-firm tofu
1 teaspoon olive oil
4 slices sourdough bread
2 tablespoons pesto
# cup finely chopped pitted kalamata olives
1 small tomato, thinly sliced
2 large leaves green leaf lettuce (save
remaining for Meal 7)
# cup thinly sliced red onion
---------------------------------------------------------------
! teaspoon salt
! teaspoon ground coriander
Dash cayenne pepper
2 navel oranges
" cup thinly sliced red onion
3 tablespoons crumbled feta cheese
Drain tofu and cut into !-inch slices; pat dry
with paper towels. Heat oil in a nonstick skillet
over medium heat. Add tofu and cook 3 to 4
minutes per side. Drain on paper towels.
Spread ! tablespoon pesto over 1 side of each
slice of bread. Top each of 2 slices bread with 2
tablespoons olives, tomato, lettuce, onion and
tofu. Top with remaining bread.
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Combine salt, coriander and cayenne pepper in
a small bowl. Cut peel from oranges using a
small, sharp knife, removing as much of the
white pith as possible. Slice crosswise into #-
inch-thick slices. Arrange oranges on a serving
platter; sprinkle with spice mixture. Top with red
onion and cheese. Serve salad with
sandwiches.
Meal 3
Vegan
Green Pea and
Cauliflower Soup
Crispy Pesto and Cheese Pita
Prep Cook Total
15m 20m 35m
1 medium baking potato, peeled and diced
! head cauliflower, broken into florets
1 stalk celery, chopped
1 cup unflavored rice milk
1# cups frozen peas, thawed
" cup chopped fresh parsley
1! teaspoons balsamic vinegar
# teaspoon salt, # teaspoon pepper
---------------------------------------------------------------
# package pita bread (save remaining for Meal
6)
2 tablespoons pesto
$ cup vegan mozzarella-style shreds
Place potatoes, cauliflower and celery in a
medium saucepan; add 1 cup water and bring
to a boil. Cover; reduce heat, and simmer 15
minutes or until potatoes are tender. Remove
from heat, and let cool 10 minutes. Transfer
mixture to a blender. Add rice milk, peas and
parsley; cover and process until smooth. Return
mixture to saucepan, and stir in vinegar, salt
and pepper. Cook over low heat 2 minutes or
until thoroughly heated.
---------------------------------------------------------------
Preheat oven to 350 degrees. Place pita bread
on a baking sheet. Spread pesto evenly over
pita bread; sprinkle with cheese. Bake 5 to 7
minutes or until cheese melts and bread is
crisp.
Whole Foods Vegetarian Plan for Two
October 30 - November 5, 2013
Copyright 2013, eMeals, Inc. 506
Meals: Side dishes are in ITALICS Ingredients: Instructions:
Meal 4
Fiesta Quinoa Bake
Corn on the Cob with Lime
Butter
Prep Cook Total
20m 30m 50m
! cup uncooked quinoa
4 oz can diced green chiles, drained
$ cup shredded Monterey Jack cheese, divided
2 small zucchini, sliced
2 small tomatoes, thinly sliced
1 cup plain Greek yogurt
3 green onions, chopped
2 tablespoons chopped green bell pepper
! teaspoon dried oregano
1 small clove garlic, chopped
1 tablespoon chopped fresh parsley
---------------------------------------------------------------
2 ears fresh corn, husks and silks removed
2 teaspoons butter
1 teaspoon grated lime rind
! teaspoon salt
Preheat oven to 350 degrees. Cook quinoa
according package directions. Layer cooked
quinoa, green chiles, half of cheese, zucchini
and tomatoes in a small baking dish. Combine
yogurt, green onions, bell pepper, oregano and
garlic in a small bowl, stirring until well blended.
Spread yogurt mixture over casserole, and
sprinkle with remaining cheese. Bake 30
minutes or until browned and bubbly. Top with
parsley before serving.
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Bring a large pot of water to a boil; add corn.
Cook 5 minutes; drain. Rub corn with butter,
and sprinkle with lime rind and salt.
Meal 5
Vegan
Root Vegetable Salad
with Brown Rice
Hummus and Multigrain Chips
Prep Cook Total
10m 45m 55m
! cup uncooked brown rice
15 oz can sliced beets, drained and diced
1 small jicama, peeled and diced
2 medium carrots, peeled and thinly sliced
2 tablespoons lemon juice
2 tablespoons rice vinegar
2 teaspoons Dijon mustard
! teaspoon dried dill
# cup olive oil
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8 oz container hummus, any flavor
5.5 oz package multigrain chips
Cook rice according to package directions.
Combine beets, jicama and carrots in a large
bowl. Whisk together lemon juice, vinegar,
mustard and dill in a small bowl; gradually
whisk in olive oil. Pour dressing over salad,
tossing to coat. Serve salad over rice. Note:
Leftover salad may be stored in an airtight
container in the refrigerator up to 3 days.
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Serve desired amount of hummus with chips.
Serve with salad.
Meal 6
Vegan
Indian-Spiced Lentils
Sauted Spinach and Warm
Pita Bread
Prep Cook Total
10m 35m 45m
$ cup uncooked yellow or red lentils, rinsed
! teaspoon ground turmeric
1! tablespoons olive oil
! teaspoon chili powder
# teaspoon cumin seeds
# teaspoon ground ginger
# teaspoon mustard seeds
1 small tomato, diced
1 tablespoon lemon juice
! teaspoon salt
---------------------------------------------------------------
16 oz package frozen chopped spinach, thawed
1 tablespoon olive oil
3 cloves garlic, minced
" teaspoon salt, " teaspoon pepper
2 teaspoons lemon juice
# package pita bread
Combine lentils, 3 cups water and turmeric in a
medium saucepan; bring to a boil. Reduce heat
and simmer, uncovered, 30 minutes or until
lentils are tender, stirring occasionally. Heat oil
in a small skillet over medium-high heat. Add
chili powder, cumin seeds, ginger and mustard
seeds; cook 2 minutes or until fragrant and
mustard seeds begin to pop, being careful not
to burn. Stir oil mixture into lentils; add tomato,
lemon juice and salt, stirring well.
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Squeeze spinach with paper towels to remove
excess liquid. Heat oil in a nonstick skillet over
medium heat. Add garlic; saute 2 minutes or
until fragrant. Add spinach, salt and pepper;
cook 2 minutes or until thoroughly heated.
Sprinkle with lemon juice before serving. Heat
pita bread according to package directions.
Serve spinach and pita bread with lentils.
Whole Foods Vegetarian Plan for Two
October 30 - November 5, 2013
Copyright 2013, eMeals, Inc. 506
Meals: Side dishes are in ITALICS Ingredients: Instructions:
Meal 7
Herbed Cheddar Quiche
Green Leaf and Apple Salad
Prep Cook Total
15m 30m 45m
1 refrigerated pie crust, softened as directed on
box
1# cups milk
4 large eggs
1 cup shredded Cheddar cheese
1 green onion, chopped
2 tablespoons chopped green bell pepper
2 tablespoons chopped fresh parsley
1 teaspoon dried basil
# teaspoon salt, # teaspoon pepper
---------------------------------------------------------------
Remaining green leaf lettuce (from Meal 2),
chopped
1 small Granny Smith apple, cored and thinly
sliced
1# tablespoons olive oil
2 teaspoons red wine vinegar
2 tablespoons roasted sunflower seeds (or sub
any chopped nut)
2 tablespoons crumbled feta cheese
Preheat oven to 375 degrees. Place pie crust in
a 9-inch glass pie plate as directed on box.
Whisk milk and eggs in a large bowl; stir in
cheese, onion, bell pepper, parsley, basil, salt,
and pepper. Pour into pie crust. Bake 30
minutes or until a knife inserted in the center
comes out clean. Let stand 15 minutes before
serving. Note: Wrap leftover quiche in foil and
refrigerate up to 3 days, if desired. To reheat,
bake at 400 degrees for 15 minutes or until
warm.
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Combine lettuce and apple in a large serving
bowl. Toss with oil and vinegar. Top with
sunflower seeds and feta cheese. Serve salad
with quiche.
Whole Foods Vegetarian Plan for Two
October 30 - November 5, 2013
Copyright 2013, eMeals, Inc. 506
Necessary Staples
Meal 1
2 cloves garlic
1 tablespoon olive oil
2 teaspoons hot sauce
(optional)
Meal 2
Dash cayenne pepper
1 teaspoon olive oil
% teaspoon ground coriander
Meal 3
1! teaspoons balsamic vinegar
1 stalk celery
Meal 4
! teaspoon dried oregano
2 teaspoons butter
1 small clove garlic
Meal 5
2 tablespoons rice vinegar
# cup olive oil
! teaspoon dried dill
2 teaspoons Dijon mustard
Meal 6
! teaspoon ground turmeric
# teaspoon cumin seeds
2! tablespoons olive oil
# teaspoon mustard seeds
# teaspoon ground ginger
! teaspoon chili powder
3 cloves garlic
Meal 7
1 teaspoon dried basil
2 tablespoons roasted
sunflower seeds (or sub any
chopped nut)
2 teaspoons red wine vinegar
1! tablespoons olive oil
Meals & Grocery Items to Purchase Price
Produce
1 1 bunch collard greens, for 2 cups chopped 1.99
2 1 red onion, for ! cup sliced 1.24
2 2 navel oranges 2.20
2,4,6 4 small tomatoes 2.48
2,7 1 head green leaf lettuce 2.49
3 1 medium baking potato 0.62
3 1 head cauliflower, use ! 2.99
3,4,7 1 bunch fresh parsley, for ! cup chopped 1.99
4 1 lime, need 1 teaspoon grated rind 0.33
4 2 small zucchini 2.20
4 2 ears fresh corn 0.80
4,7 1 small green bell pepper, for # cup chopped 0.99
4,7 1 bunch green onions, for 4 1.99
5 1 small jicama 0.69
5 1 lb package carrots, for 2 1.79
5,6 2 lemons, for about # cup juice 1.58
7 1 small Granny Smith apple 1.98
Refrigerated
1,7 1 pint milk, for 1$ cups, 365 0.99
1,7 ! dozen large eggs, for 6 1.99
2 14 oz package extra-firm tofu, use !, 365 1.99
2,7 6 oz container crumbled feta cheese, for about " cup 3.29
3 8 oz package vegan mozzarella-style shreds, for $ cup, Daiya 3.50
4 8 oz block Monterey Jack cheese, for $ cup shredded, 365 3.99
4 17.6 oz container plain Greek yogurt, for 1 cup, 365 3.39
5 8 oz container hummus, any flavor, use as side 2.99
7 15 oz box refrigerated pie crusts, need !, Immaculate Baking Company 3.99
7 8 oz package shredded Cheddar cheese, for 1 cup, 365 3.99
Frozen
1 14 oz package Cheddar biscuits, use 2, Nine Sons Rising 4.39
3 16 oz package frozen peas, for 1# cups, 365 2.29
6 16 oz package frozen chopped spinach, 365 1.99
Canned & Packaged
1 32 oz package yellow cornmeal, for " cup, Arrowhead Mills 3.39
1 26 oz jar Big Slice apple chunks and slices, Grandma Hoerner's 5.99
2 4.9 oz jar pitted kalamata olives, for " cup finely chopped, 365 3.29
2,3 6.5 oz jar pesto, for # cup, 365 3.99
3 32 oz container unflavored rice milk, for 1 cup, Rice Dream 3.49
4 16 oz package quinoa, for ! cup, 365 3.99
4 4 oz can diced green chiles, La Preferida 1.19
5 15 oz can sliced beets, 365 1.19
5 5.5 oz package multigrain chips, Food Should Taste Good 3.29
5 16 oz package brown rice, for ! cup, 365 1.99
6 16 oz package yellow or red lentils, for $ cup, 365 1.49
Bakery & Deli
2 1 loaf sourdough bread, for 4 slices 3.79
3,6 1 package pita bread, 365 3.29
Approximate Total $107.50
Whole Foods Vegetarian Plan for Two
October 30 - November 5, 2013
Copyright 2013, eMeals, Inc. 506