MEAL PLANS • 20-MINUTE RECIPES • ONLY WHOLE FOOD & ACCESSIBLE INGREDIENTS • COOKING TIPS
SUPPLANT
sampler
FREE 1-day meal plan with breakfast, lunch and dinner, plus
an intro to adding more whole-food plant-based items to your diet.
BY COLE FOX
y
A BOU T T H E REC IPES IN
T H E S U PPL A N T SA MP L ER
• Recipes take about 10-25 minutes to make.
• The cost is $8/meal or less (even if ingredients are
bought all organic and at a high-end grocery store)!
• Supplant recipes teach you how to be creative, to be
healthy, and to feel full with whole-food, plant-based
ingredients while getting ample nutrients per meal.
• The shopping list is organized for maximum shopping
efficiency. All ingredients are available year round in
the USA and / or online at Amazon.com.
• Recipes have related ingredients to reduce waste or
unused ingredients when cooking through a meal plan.
• This sampler follows the same time-saving cooking
strategy as all the recipes in the book Supplant. This is
a great way to see if purchasing the book Supplant is
right for you!
y
S H OP P I N G L I S T
U SUA LLY
CO M E S I N
IT E M
TOTAL U SE D FOR
R EC I P E S I N TH I S
MEAL PLAN*
carton
almond milk,
unsweetened
1/3 cup
1
avocado
1/2
canister
baking powder, low
sodium
1 tsp
1
banana
1/2
shaker/grinder
black pepper, ground
1 dash
pack
blueberries
1/8 cup
head
cabbage
1/2 head
stalk
carrot, medium
1
head
cauliflower
1
jar
cinnamon
1/4 tsp
can
coconut milk cream
1
bulk or pack
cremini mushrooms
4 count
bottle
liquid aminos (soy
sauce alternative)
1 tsp
U SUA L LY
COM E S I N
ITEM
TOTA L U S E D FO R
R EC I PE S I N T H I S
M E A L PL A N *
bulk or pack
medjool date
1
pack
nori sheet
1
canister
nutritional yeast
1 tbsp
bulk or pack
rolled oats
1/4 cup
bulk or jar
sea salt, fine grain
1 tsp
bottle
sesame oil
2 tbsp
jar
smoked paprika
1/2 tsp
bottle
sriracha sauce
1 tsp
8 oz pack
tempeh, original
lightlife (R)
1 pack
jar
vanilla extract
1/4 tsp
bulk or bag
whole-wheat flour
3/4 cup
pack
miso paste, white or
yellow
2 tsp
bottle
white vinegar
1 tbsp
1
yellow onion, medium
1
* Try to fin d in g redients in bulk to reduce cos t.
BRE A K FA ST
Instant Whole-Grain Banana Berry Scone
Gluten-free, dairy-free, refined sugar-free, full of fiber, protein, and lots of other nutrients — cooked in less
than 4 minutes. Who’da thought a healthy, delicious vegan scone could pack a punch like that?
Prep time: 11 minutes | Serves 1
Dry Ingredients
¼ cup rolled oats
1 tbsp flax meal
¾ cup whole-wheat flour
¼ tsp sea salt
1 tsp low sodium baking powder
Wet Ingredients
1 tbsp distilled white vinegar
1 tbsp coconut oil, melted
⅛ cup almond milk, unsweetened
Special Sauce
1 medjool date, pitted
½ banana
¼ tsp nutmeg, ground
¼ tsp cinnamon, ground
¼ tsp vanilla extract
1 tbsp unsweetened almond milk
⅛ cup blueberries (fresh are ideal, frozen
are ok)
DRY INGREDIENTS
SPECIAL SAUCE
FINISHING TOUCHES
Combine and mix in a mixing bowl.
Blend in a food processor or blender until
smooth, now mix in with the wet and dry
ingredients in the mixing bowl until a dough is
formed.
Carefully press in blueberries and form into
a scone shape, or a T-Rex shape. Grease a
non-metal dish or pan and place in the microwave on high for 3:30 minutes. You want
some softness and sponginess. Enjoy.
WET INGREDIENTS
Combine with the dry ingredients. The mixture won’t yet be a dough until you mix the
special sauce in...
Love this recipe? Click here to get the book! SUPPLANT
LUNCH
Oo-Mommy Sushi Salad Bowl
Why take all of that time to slice, wrap, form, and serve when it all ends up in your mouth anyway?
We decided to take something tasty and make it easier to, well, taste.
Prep time: 5 minutes | Serves 1
Dressing
1 tsp liquid aminos
1 tbsp sesame oil
1 tsp white miso paste
1 tbsp water
1 tbsp rice vinegar
1 tsp sriracha sauce
⅓ cup tempeh (½ pack Lightlife or 4 oz)
Sushi Veggies
½ avocado, chopped
1 carrot, medium, grated
1 sheet nori seaweed, chopped or shredded
½ head cabbage, medium head, shredded or
chopped (1 cup)
DRESSING
Mix all together in a bowl or mason jar.
SUSHI VEGGIES
Add veggies and toss.
Love this recipe? Click here to get the book! SUPPLANT
DINNE R
Tempeh Bacon Hearty Hospitality Stew
You’ll be tripped out since this 100% plant-based dish literally looks like it’s made with dairy cream and bacon bits. And yet it’s not! Magic!
Prep time: 20 minutes | Serves 1
Main Mash
1 medium parsnip, microwaved 4 minutes then
chopped
¼ head cauliflower, large, chopped
1 cup water
¾ can coconut milk
1 tbsp nutritional yeast
2 cloves garlic, minced
1 tbsp lemon juice
1 tsp white miso paste
1 dash black pepper, ground
Tempeh Bacon Sauté
1 tbsp sesame oil
1 dash sea salt
½ yellow onion, chopped
4 cremini mushrooms, chopped
¼ cup tempeh, (½ pack Lightlife or 4 oz) chopped
½ tsp paprika
3 tbsp water
MAIN MASH
TEMPEH BACON SAUTÉ
FINAL TOUCH
Microwave the parsnip, chop it up and put
it, along with the rest of the ingredients into
a pot and cook on med-low for 18 minutes.
Mash lightly.
While the above cooks, caramelize and crisp
all ingredients in a saucepan on medium-high
for 7 minutes. Add water to mix in the spices,
color and to avoid sticking near the end.
Add the Sauté into the mash and enjoy!
Love this recipe? Click here to get the book! SUPPLANT
G E T T H E B O O K AT
HTTP:// BI T. LY/ G E T S U PPL A NT
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