Your Basic Meals: What to do when you don't know what to do.

Breakfast Bowl:

Oatmeal or cold cereal is a hearty base for combinations of fruits and some nuts.

Base - oatmeal or cold cereal (unsweetened) with nut milk /nondairy milk

Toppings - favorite fruits, fresh or frozen

Optional - 1 small handful of chopped nuts

"Betchy" Salad

A big bowl of greens-romaine, baby spinach, arugula, kale, spring mix, or other

1 cup of raw or cooked veggies-try steamed broccoli or cauliflower, crunchy snow peas, radishes, cucumbers, peppers, or any other favorites

½ to 1 cup beans (precooked or canned, rinsed): try black, pinto, cannellini, garbanzo, or other

½ to 1 cup whole grains (precooked or frozen):brown rice, quinoa, barley, or whichever grain you have batch-cooked this week

Oil-free dressing (see Recipes)


1 banana

1 cup of other fruit (fresh or frozen)-berries, apple, mango, pear, or other

A couple big handfuls of raw greens-kale, spinach, romaine, or other

1 small handful of nuts-or a tablespoon of chia seeds or ground flaxseeds

Water or unsweetened nondairy milk of your choice-1 to 2 cups, depending on how thick you like your smoothie

Blend all ingredients and enjoy

Lunch: Wrap It Up!

Corn Wrap (GF) or Whole grain wrap: whole wheat, brown rice, or other

Bean spread: hummus, black bean spread, white bean spread, or other

A couple handfuls of salad greens-romaine, baby spinach, arugula, spring mix, or other
Other raw veggies... try grated carrots or zucchini, sliced cucumbers,
radishes, tomatoes, or peppers, or anything else you have in your fridge.

A condiment: whole grain mustard, salsa, sriracha sauce, Oil-Free Herb Pesto
Optional: to make a fuller meal, add cold cooked grains such as brown  rice or quinoa, or sliced avocado.

Basic Bowls

1 to 2 cups steamed or raw greens-spinach, kale, romaine, or other

1 cup whole grains (precooked or frozen)-brown rice, quinoa,
barley, or whichever grain you have batch-cooked this week

1 to 2 cups steamed veggies-broccoli, cauliflower, green beans, zucchini, or other

1 cup beans (precooked or canned, rinsed)-warm these with veggie broth, a little soy sauce or Bragg Liquid Aminos, and your favorite herbs and spices. Add enough liquid to become a sauce.

To assemble, put greens in a bowl, pile grains and steamed veggies on top, then pour beans and sauce over the whole bowl and enjoy!

Optional: You can also experiment with making oil-free sauces for your bowls.