Suggested weekly menu
Based on your dietary preferences, we suggest the following
Main Dishes

Tofu Bibimbap
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Tofu Bibimbap
Recipe adapted from:
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Serving Size: 3/4 cup rice and 1 1/4 cup tofu and veggies
This KaiaFit recipe is part of the 7-day Spring cleanse for 2022.
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat the oven to 400ºF (205ºC) and line a baking sheet with parchment paper.
- Add the tofu cubes to a bowl and gently toss with 3/4 of the tamari and half the oil. Then add the arrowroot powder and gently toss until the tofu cubes are well coated.
- Arrange the coated tofu cubes on the prepared baking sheet. Bake for 28 to 30 minutes, flipping halfway through.
- Meanwhile, cook the rice according to package directions.
- In a skillet over medium heat, add the remaining oil. Once hot, pour in the mushrooms and cook until softened, about five minutes. Add in the spinach and toss until wilted. Season with salt and pepper and set aside.
- In a small bowl, whisk together the gochujang, remaining tamari, vinegar, and coconut sugar.
- Divide the rice, tofu, and vegetables into a bowl. Drizzle the sauce over everything.
Cook Times
Active Prep15
Hands-On Cook5
Hands-Off Cook30
Passive0
Total Time50 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 38 ounce medium firm tofu extra-firm, pressed, and cubed
- 15 teaspoon tamari sauce divided
- 15 teaspoon avocado oil divided
- 7 teaspoon arrowroot powder
- 2 1/2 cup Jasmine rice cooked according to package directions
- 13 ounce fresh shiitake or cremini mushroom stems removed if using shiitake
- 15 ounce baby spinach
- 2 1/2 teaspoon sea salt
- 3/4 teaspoon freshly ground black pepper
- 22 teaspoon Gochujang paste (Korean hot pepper paste)
- 11 teaspoon rice vinegar
- 5 teaspoon coconut sugar or granulated sugar
Cooking Tools Required
Cutting board, Heavy duty rimmed baking sheet, Kitchen towels, Measuring cups and spoons, Mixing bowls, Oven, parchment paper, Saucepan, Sharp Knives, Skillet, Top Stove, Whisk, Wooden SpatulaReheating/Serving Instructions
Heat in the microwave on medium power until heated through.
Nutrition
Calories: 403kcal | Carbohydrates: 56g | Protein: 18g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 6g | Sodium: 1144mg | Potassium: 772mg | Fiber: 6g | Sugar: 6g | Vitamin A: 4220IU | Vitamin C: 13mg | Calcium: 199mg | Iron: 4mg
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Brown Rice Mushroom Pilaf
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Brown Rice Mushroom Pilaf
Recipe adapted from:
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Serving Size: 1 cup
Healthy and delicious Brown Rice Mushroom Pilaf. A flavorful one-pot dish with just 5 ingredients. It is a perfect weeknight dish to enjoy as a side or as a meal.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10 people
Instructions
- Rinse brown rice and set aside.
- Heat oil in a medium-large pot or saucepan over high heat. Add half of the olive oil, half the mushrooms and sprinkle some salt. Cook them for about 4 minutes until they brown. Take out and keep them aside. We will add these in at the end.
- Now add the remaining olive oil, garlic and onions to the pot. Sauté for 2 mins. Add mushrooms and sauté for another 3-4 minutes stirring occasionally until they brown.
- Add brown rice, vegetable broth and salt. Stir and bring to a boil. Cover and reduce heat to medium low and cook for about 35-40 minutes until all the liquid is absorbed. Stir in between starting at about 25 mins.
- When rice is done, add back in the mushrooms kept aside. Add in the optional tablespoon of butter and mix well. Top with green onions.
- Sprinkle some lime juice just before enjoying mushroom pilaf in the bowl and enjoy!
Notes
- Cremini mushrooms and baby Bella mushrooms are the same, regular white button mushrooms will work too.
- If you are using other rice, such as white basmati or jasmine rice, that can work, however reduce the cooking time depending on the rice you choose. For example, cook covered for 15 minutes for white rice.
- If you are using Better Than Bouillon base to make broth, you may want to skip adding salt.
Cook Times
Active Prep10
Hands-On Cook5
Hands-Off Cook35
Passive0
Total Time50 minutes minutes
Recipe Serving Size10 people
Ingredients
Ingredients
- 5 tablespoon extra virgin olive oil divided
- 5 clove garlic minced
- 2 ½ cup onion diced
- 25 ounce cremini mushrooms sliced and divided
- 2 ½ cup brown rice short grain rinsed
- ½ teaspoon Kosher salt adjust as needed, based on the broth you are using
- 5 cup vegetable broth
To garnish (optional)
- 2 ½ tablespoon vegan butter optional
- â…” cup green onion diced
- 1 lime juiced
Cooking Tools Required
5-quart saucepot, Cutting board, Measuring cups and spoons, Mixing spoon, Sharp Knives, Top StoveNutrition
Calories: 306kcal | Carbohydrates: 48g | Protein: 6g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Sodium: 618mg | Potassium: 539mg | Fiber: 3g | Sugar: 4g | Vitamin A: 453IU | Vitamin C: 6mg | Calcium: 47mg | Iron: 1mg
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Shrimp Fettuccine Alfredo
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Added meal time : 0h 39m
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Shrimp Fettuccine Alfredo
Recipe adapted from:
Mayumi Tavalero
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 8 ounces
Tender shrimp and pasta come together for this classic Italian dish that is creamy, rich and delicious. Best served hot, so have your Foodom chef prepare this dish last!
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Bring a large pot of water to a boil over high heat. Add salt and the pasta. Cook until al dente, about 12 minutes, or according to package directions. Drain and return pasta to warm pot.
- Meanwhile, to a medium sauté pan, add all the butter, 2/3 of the cream, and the salt. Turn heat to medium and simmer for 2-3 minutes, or until cream thickens up a bit. Add the shrimp and cook an additional 2-3 minutes or until shrimp is cooked through.
- Add the sauce and shrimp to the pasta pot and turn heat on to low. Toss the pasta, bringing it up and around from the bottom of the pan until all the pasta is coated.
- Add the remaining cream, grated Parmesan cheese, freshly ground pepper, and the nutmeg. Toss again and taste and correct for salt. Garnish with parsley if desired, and serve immediately with additional Parmesan cheese on the side.
Cook Times
Active Prep10
Hands-On Cook5
Hands-Off Cook15
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For the pasta:
- 1 1/2 pound fettuccine dry, cooked al dente
- 2 tablespoon Kosher salt Diamond Crystal recommended
For the sauce:
- 3 tablespoon unsalted butter
- 2 teaspoon Kosher salt more or less to taste
- 1 1/2 cup heavy whipping cream
- 2 pound raw shrimp size 21-25, peeled and deveined
For finishing:
- 1 1/2 cup Parmesan cheese grated, plus additional cheese for serving
- 1/3 teaspoon freshly ground black pepper freshly ground preferred
- 1/2 teaspoon ground nutmeg
Optional:
- 2 tablespoon Italian parsley chopped
Cooking Tools Required
Colander, Cutting board, Kitchen towels, Measuring cups and spoons, Saute pan, Sharp Knives, Stock pot or >5 Qt potReheating/Serving Instructions
Recipes made with cream tend to separate when re-heated. For best results heat in a sauté pan with a lid, over low heat until warm.
Nutrition
Calories: 537kcal | Carbohydrates: 51g | Protein: 28g | Fat: 24g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.2g | Cholesterol: 231mg | Sodium: 1244mg | Potassium: 323mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1020IU | Vitamin C: 1mg | Calcium: 277mg | Iron: 2mg | Phosphorus: 512mg
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Side Dishes

Marinated Veggie Salad
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Added meal time : 0h 39m
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Marinated Veggie Salad
Recipe adapted from:
Mayumi Tavalero
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$0.00 Cooking Fee
Serving Size: 2 1/2 cups
This hearty salad combines mixed vegetables and lentils that are marinated in a spicy apple cider vianaigrette.
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Instructions
- Cook lentils according to package directions.
- Combine vinegar, oil, sea salt and cayenne pepper in a mason jar. Seal and shake well. Set aside.
- Combine all remaining ingredients in a large mixing bowl. Pour dressing in and toss well.
- Cover and refrigerate until ready to eat. Toss before serving. Enjoy!
Notes
Leftovers
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately 1 1/2 cups.
Mix It Up
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or
edamame.
No Lentils
Serve with chickpeas, chicken or flaked tuna.
Cheese Lover
Add crumbled feta or goat cheese.
Refrigerate in an airtight container for up to three days.
Serving Size
One serving is approximately 1 1/2 cups.
Mix It Up
Swap in whatever vegetables you have on hand - cauliflower, green onion, peas or
edamame.
No Lentils
Serve with chickpeas, chicken or flaked tuna.
Cheese Lover
Add crumbled feta or goat cheese.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 10 tablespoon apple cider vinegar
- 5 tablespoon extra virgin olive oil
- 1 1/4 teaspoon sea salt
- 1 1/4 teaspoon cayenne pepper
- 5 cup broccoli chopped into small florets
- 1 cucumber large, diced
- 2 1/2 cup carrot matchstick
- 3 yellow bell pepper finely sliced
- 10 tablespoon red onion finely sliced
- 2 1/2 cup cherry tomato halved
- 2 1/2 cup mushroom sliced
- 5 cup lentils cooked according to package directions, drained and rinsed
Cooking Tools Required
Colander, Cutting board, jar with lid, Kitchen towels, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp KnivesNutrition
Calories: 463kcal | Carbohydrates: 70g | Protein: 28g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 342mg | Potassium: 1468mg | Fiber: 33g | Sugar: 7g | Vitamin A: 6046IU | Vitamin C: 123mg | Calcium: 103mg | Iron: 8mg
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Plain Farro
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Added meal time : 0h 39m
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Plain Farro
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$0.00 Cooking Fee
Serving Size: 1/2 cup cooked
Brain FoodDairy FreeEgg FreeMediterranean DietNut FreePostpartumPregnancyRefined Sugar FreeSoy FreeVeganVegetarian
Farro is an ancient whole grain with a pleasantly chewy texture and nutty flavor. Use it in soups, salads, or toss it with roasted vegetables for an easy and delicious side dish. Note: Photo shown is for serving suggestion only. This recipe is for plain cooked farro.
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Instructions
- Follow the package directions for cooking the farro OR fill a medium-large pot half full of water and bring to a boil. Add the farro, reduce the heat and simmer until the farro is tender, chewy, but still has an al dente bite - 15 to 20 minutes for pearled farro; 20 to 30 minutes for semi-pearled farro; up to 40 minutes for whole farro. Drain and serve.
Cook Times
Active Prep5
Hands-On Cook0
Hands-Off Cook25
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For the Farro:
- 2 1/2 cup uncooked farro rinsed
Cooking Tools Required
Cutting board, Measuring cups and spoons, Pot with lid, Top StoveReheating/Serving Instructions
Heat in the microwave on medium-high power until heated through.
Nutrition
Calories: 176kcal | Carbohydrates: 39g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 140mg | Fiber: 8g | Sugar: 1g | Vitamin A: 11IU | Calcium: 15mg | Iron: 1mg
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Salads

Roasted Sunchoke (Jerusalem artichoke) Salad
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Added meal time : 0h 52m
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Roasted Sunchoke (Jerusalem artichoke) Salad
Recipe adapted from:
Customer
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 1 cup
Sunchokes are oven roasted with olive oil, combined with tomatoes, onions, and parsley, then tossed with fresh lemon juice. Jerusalem artichokes, as they ae sometimes called, are a great lower carb alternative to potatoes.
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Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- Preheat oven to 425 degrees.
- Place the sunchokes on a parchment-lined baking pan. Drizzle with olive oil and season with salt and pepper. Bake for 30 minutes.
- Meanwhile, prep the rest of the ingredients and add to a large bowl. Once cooled, slice the sunchokes and add to the bowl. Sprinkle with lemon juice and toss.
Cook Times
Active Prep20
Hands-On Cook0
Hands-Off Cook20
Passive0
Total Time40 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
For roasting:
- 3 pound sunchokes peeled and cut in half lengthwise
- 1/2 cup extra virgin olive oil
- 11/2 teaspoon Kosher salt more or less to taste
- 1/2 teaspoon freshly ground black pepper more or less to taste
For the salad:
- 2 red onion peeled, halved then thinly sliced
- 1 cup Italian parsley roughly chopped
- 11/3 pound cherry tomato
For finishing:
- 2 tablespoon fresh lemon juice
Cooking Tools Required
Baking sheet, Cutting board, Kitchen towels, Measuring cups and spoons, Oven, parchment paper, Peeler, Sharp KnivesNutrition
Calories: 237kcal | Carbohydrates: 33g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 1307mg | Potassium: 1016mg | Fiber: 4g | Sugar: 18g | Vitamin A: 1347IU | Vitamin C: 54mg | Calcium: 52mg | Iron: 6mg
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