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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https://clients.mindbodyonline.com/classic/ws?studioid=-35430&stype=41&sTG=45&prodId=101242
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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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Vegetarian Walnut Meatballs
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Added meal time : 1h 18m
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Vegetarian Walnut Meatballs
Recipe adapted from:
Vivian Parker
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$0.00 Cooking Fee
Serving Size: 2 meatballs
Grandma Vivian's vegetarian meatballs have an addicting and nourishing component; quite rare in vegetarian food. The aftertaste is phenomenal and has an amazing shelf life and actually tastes better as leftovers.
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Ingredients Scale
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Instructions
- Mix the marinara and water and set aside.
- In a large mixing bowl, combine all other ingredients.
- Shape the mix into 1.5" balls and place gently in casserole dish.
- Pour marinara sauce over the balls and bake for 30 minutes at 350 degrees F.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook30
Passive0
Total Time1 hour hour
Recipe Serving Size10
Ingredients
Ingredients
- 5 egg
- 2 cup shredded cheddar cheese
- 3 cup walnuts use processor to chop to small pieces
- 2 cup whole wheat breadcrumbs
- 1 cup cottage cheese
- 1 cup onion
- 2 tablespoon dried basil
- 2 tablespoon ground sage
- 4 cup marinara sauce
- 3 cup water
Cooking Tools Required
Food Processor, Measuring cups and spoons, Mixing bowls, Oven, Pyrex baking dishReheating/Serving Instructions
Serve warm or cold
Nutrition
Calories: 466kcal | Carbohydrates: 30g | Protein: 20g | Fat: 34g | Saturated Fat: 8g | Cholesterol: 106mg | Sodium: 897mg | Potassium: 580mg | Fiber: 6g | Sugar: 7g | Vitamin A: 807IU | Vitamin C: 13mg | Calcium: 250mg | Iron: 4mg
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Vegetarian Pasta Salad with Sun Dried Tomatoes
Rated 5 out of 5 based on 5 customer ratings
Added meal time : 0h 26m
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Vegetarian Pasta Salad with Sun Dried Tomatoes
Recipe adapted from:
Rated 5 out of 5 based on 5 customer ratings
$0.00 Cooking Fee
Serving Size: 1.5 cups
This vegetarian hearty pasta salad combines pasta, fresh spinach, two kinds of tomatoes, red onion, feta cheese, and is then tossed in a sun dried tomato vinaigrette.
https://www.recipetineats.com/pasta-salad/
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https://www.recipetineats.com/pasta-salad/
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Ingredients Scale
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Instructions
- Cook pasta in a large pot of salted boiling water per packet directions. Drain, then rinse briefly under cold water. Leave to cool. Transfer into large bowl.
- Drain oil from the jar of sun dried tomatoes.
- Measure out oil according to ingredients, top with extra virgin olive oil if short. Reserve excess oil for another purpose.
- Add remaining Dressing ingredients. Mix well.
- Add spinach, chicken, tomato, and onion to the large bowl. Pour over Dressing. Toss well, sprinkle with dried herbs, toss again.
- Just before serving, sprinkle with crumbled feta. Best served at room temperature.
Cook Times
Active Prep20
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time20 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 16 ounce spiral pasta or other pasta of choice
- 10 ounce jarred sun dried tomato strips in oil
- 1/3 cup extra virgin olive oil more or less if needed
- 3 cup cherry tomatoes halved
- 5 ounce baby spinach
- 2 small red onion finely sliced
- 2 teaspoon Italian seasoning
- 6 ounce feta cheese crumbled
Dressing:
- 2/3 cup oil from jarred sun dried tomatoes make up difference with extra virgin olive oil
- 4 tablespoon white wine vinegar
- 2 clove garlic minced
- 2 teaspoon Dijon mustard
- 2 teaspoon granulated sugar
- 2 teaspoon Italian seasoning
- 1 1/2 teaspoon Kosher salt
- 1 teaspoon freshly ground black pepper
Cooking Tools Required
5-quart saucepot, Cutting board, Measuring cups and spoons, Mixing bowls, Mixing spoon, Sharp Knives, Top StoveNutrition
Calories: 493kcal | Carbohydrates: 47g | Protein: 11g | Fat: 30g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 19g | Cholesterol: 15mg | Sodium: 650mg | Potassium: 783mg | Fiber: 5g | Sugar: 4g | Vitamin A: 2000IU | Vitamin C: 45mg | Calcium: 147mg | Iron: 3mg
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Side Dishes
Cold Cucumber Soup
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Added meal time : 0h 13m
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Cold Cucumber Soup
Recipe adapted from:
Rated 0 out of 5
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This chilled cucumber soup dish is a delicious summer starter or side dish! Fresh herbs, Greek yogurt, and lemon juice make it bright, creamy, and refreshing.
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Ingredients Scale
Adjust the ingredients measurement scale here by changing this number. 10
Instructions
- In a blender, combine the cucumbers, yogurt, basil, olive oil, lemon juice, dill, garlic, salt, honey, and several grinds of pepper and blend until smooth. Chill for at least 4 hours.
- Serve in bowls and garnish with the reserved cucumber slices, fresh herbs, drizzles of olive oil, and freshly ground black pepper.
Cook Times
Active Prep10
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time10 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
- 2.5 pound Persian cucumber thinly sliced, reserve a few slices for garnish
- 2 cup 5% Greek yogurt
- 1 cup fresh basil
- 1/3 cup extra virgin olive oil more for drizzling
- 4 tablespoon fresh lemon juice
- 3 tablespoon fresh dill
- 1 clove garlic taste and add an extra clove if not strong enough
- 1 teaspoon sea salt
- 2/3 teaspoon honey
- 1/4 teaspoon freshly ground black pepper
For Garnish
- Fresh mint or dill, or chives
- cucumber sliced
Cooking Tools Required
Blender, Cutting board, Mixing bowls, Sharp KnivesNutrition
Calories: 109kcal | Carbohydrates: 7g | Protein: 5g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 250mg | Potassium: 239mg | Fiber: 1g | Sugar: 4g | Vitamin A: 257IU | Vitamin C: 6mg | Calcium: 68mg | Iron: 1mg
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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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Ingredients Scale
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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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Salads
Assorted 5 Salad Dressings
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Added meal time : 0h 39m
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Assorted 5 Salad Dressings
Recipe adapted from:
Rated 0 out of 5
$0.00 Cooking Fee
Serving Size: 4 tablespoons
This recipe is courtesy of nutritionist Karin Adoni, and comes from her cookbook Clean Diet by Karin Adoni Company. Enjoy a variety of 5 fresh made dressings for all your salads and marinating needs, including Zesty Tahini, Apple Cider Vinegar, Honey Mustard, Cilantro Lime, and Peanut dressing.
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Instructions
Zesty Tahini Dressing
- Add all ingredients into a blender and blend until combined.
Apple Cider Vinegar Dressing
- Add all ingredients into a blender and blend until combined or add to a mason jar and shake to combine. Taste and add more salt and pepper if needed.
Honey Mustard Dressing
- Add all ingredients into a blender and blend until combined or add to a mason jar and shake to combine.
Cilantro Lime Dressing
- Add all ingredients into a blender and blend until combined.
Peanut Dressing
- Add all ingredients into a blender and blend until combined. Add water to thin.
Cook Times
Active Prep30
Hands-On Cook0
Hands-Off Cook0
Passive0
Total Time30 minutes minutes
Recipe Serving Size10
Ingredients
Ingredients
Zesty Tahini Dressing
- ¼ cup tahini
- ¼ cup apple cider vinegar
- ¼ cup fresh lemon juice
- ½ teaspoon low-sodium tamari
- 1 tablespoon nutritional yeast
- 2 clove garlic minced
Apple Cider Vinegar Dressing
- ¼ cup apple cider vinegar
- ½ cup extra virgin olive oil
- 2 teaspoon Dijon mustard
- 2 clove garlic minced
- 1 teaspoon sea salt more or less to taste
- ½ teaspoon freshly ground black pepper more or less to taste
Honey Mustard Dressing
- 1 lemon juiced
- 1 tablespoon apple cider vinegar
- 2 tablespoon honey or maple syrup for a vegan version
- 2 tablespoon Dijon mustard
- 1 clove garlic minced
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
- ¼ cup extra virgin olive oil
Cilantro Lime Dressing
- ¼ cup extra virgin olive oil
- 2 lime juiced
- 2 tablespoon fresh cilantro chopped
- 2 clove garlic minced
- 1 teaspoon maple syrup
- 1 teaspoon sea salt more or less to taste
- ½ teaspoon freshly ground black pepper more or less to taste
- ¼ teaspoon ground coriander
Peanut Dressing
- ¼ cup peanut butter
- 1 clove garlic chopped
- 2 teaspoon fresh ginger chopped
- 2 tablespoon rice vinegar
- 2 tablespoon low sodium tamari
- 2 tablespoon maple syrup
- 1 pinch cayenne pepper optional
- water add more as necessary, to thin
Cooking Tools Required
Blender, Cutting board, Kitchen towels, Measuring cups and spoons, Sharp KnivesNutrition
Calories: 314kcal | Carbohydrates: 14g | Protein: 4g | Fat: 28g | Saturated Fat: 4g | Sodium: 879mg | Potassium: 172mg | Fiber: 2g | Sugar: 8g | Vitamin A: 27IU | Vitamin C: 13mg | Calcium: 35mg | Iron: 1mg
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