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Essential First Steps

• What to Expect in this Course196

• Welcome63

• Disclaimer: Consult Your Doctor22

• The Need for Vitamin Supplementation13

• Plant Based and The Covid-19 Pandemic6

• Inspiration: Plant Based Transformations14

• Prep: Clean Out the Pantry & Refrigerator40

• Shop: Needed Equipment26

• Shop: Core Ingredients to Stock53

Week 1 Preparations

• Preparations for Week 13

• All Printable Recipes & Shopping Lists42

• Print: Week 1 Recipes49

• Shop: Week 1 Recipes Shopping List22

• Prep: Frozen Bananas16

• Prep: Cabbage Soup46

• Prep: Hummus37

• Prep: Banana Bread32

• Prep: Chocolate Mint Fudge25

Day 1

• Learn: Plant Based Diet Introduction20

• Breakfast: Cinnamon Roll Oatmeal29

• Lunch: Massaged Kale Salad27

• Dinner: Carrot Hotdogs & Wedges20

• Dessert: Mint Chocolate Fudge5

Day 2

• Learn: Forks Over Knives - Documentary9

• Breakfast: Banana Kale Smoothie & Banana Bread9

• Lunch: Mock Tuna Salad21

• Dinner: Cabbage Soup4

• Dessert: Mint Chocolate Fudge8

Day 3

• Learn: The Pleasure Trap6

• Breakfast of Champions11

• Lunch: Waldorf Salad8

• Dinner: Beans & Greens11

• Dessert: Frosty3

Day 4

• Learn: Escaping the Pleasure Trap3

• Breakfast: Banana Bread & Nut Butter with Fruit7

• Lunch: Cabbage Soup & Hummus2

• Dinner: Creamy Chickpea Curry & Flatbread7

• Dessert: Mint Chocolate Fudge

Day 5

• Learn: Healing People & The Planet6

• Breakfast: Oatmeal1

• Lunch: Kale Salad3

• Dinner: Thai Peanut Soup8

• Dessert: Stuffed Dates5

Day 6

• Learn: How Not to Die3

• Breakfast: Acai Bowl2

• Lunch: Salad with New Dressings10

• Dinner & Dessert: Vegan Waffles6

Day 7

• Quiz: Week 1 Review

• Breakfast: Banana Kale Smoothie & Banana Bread7

• Lunch: Salad with New Dressings1

• Dinner: Vegan Bean & Cheese Enchiladas9

• Dessert: Stuffed Dates

Week 2 Preparations

• Preparations for Week 2

• Print: Week 2 Recipes

• Shop: Week 2 Recipes Shopping List2

• Prep: Frozen Bananas

• Prep: Banana Granola4

• Prep: Gluten Free Bread12

• Prep: Black Bean Soup5

Day 8

• Learn: PlantPure Nation - Documentary2

• Breakfast: Banana Granola

• Lunch: Lemon Poppyseed Dressing Salad2

• Dinner: Black Bean Soup

• Dessert: Peanut Butter Cookies8

Day 9

• Learn: The Dangers of Dairy4

• Breakfast: Bread & Nut Butter with Fruit1

• Lunch: Broccoli Waldorf Salad10

• Dinner: Tikka Masala3

• Dessert: Peanut Butter Cookies2

Day 10

• Learn: Secrets of the Dairy Industry

• Breakfast: Oatmeal with Fruit

• Lunch: Black Bean Soup & Gluten Free Bread

• Dinner: Vegan "Butter Chicken"3

• Dessert: Chocolate Cherry NiceCream2

Day 11

• Learn: So What About Eggs?2

• Breakfast: Anti-Inflammatory Smoothie4

• Lunch: Tikka Masala2

• Dinner: Mushroom Tacos5

• Dessert: Lemon Cake5

Day 12

• Learn: Is Cheese Addictive?

• Breakfast: Banana Granola

• Lunch: Salad with Lemon Poppyseed Dressing

• Dinner: Puerto Rican Beans2

• Dessert: Lemon Cake

Day 13

• Learn: What About Cholesterol?1

• Breakfast: Gluten Free Bread & Nut Butter with Fruit

• Lunch: Puerto Rican Beans

• Dinner: Broccoli & Mushroom Stir Fry1

• Dessert: Chocolate Pudding4

Day 14

• Quiz: Week 2 Review

• Breakfast: Anti-Inflammatory Smoothie

• Lunch: Salad with Ranch Dressing

• Dinner: Vegan Mac & Cheese2

• Dessert: Chocolate Pudding

Week 3 Preparations

• Preparations for Week 3

• Print: Week 3 Recipes

• Shop: Week 3 Recipes Shopping List

• Prep: Frozen Bananas

• Prep: Hummus

• Prep: Banana Chocolate Cookies

Day 15

• Learn: What the Health - Documentary8

• Breakfast: Oatmeal with Fruit

• Lunch: Hummus with Veggies

• Dinner: Mushroom Potato Soup4

• Dessert: Banana Chocolate Cookies

Day 16

• Learn: Food as Medicine

• Breakfast: Breakfast of Champions

• Lunch: Mushroom Potato Soup

• Dinner: Vegetable Lo Mein

• Dessert: Banana Chocolate Cookies

• Prep: Tomorrow's Breakfast

Day 17

• Learn: Plant Based in Scriptures?4

• Breakfast: Lemon Meringue Chia Pudding

• Lunch: Salad with Strawberry Vinaigrette

• Dinner: Greens & Beans1

• Dessert: Coffee Cake

Day 18

• Learn: Journey to a Plant Based Lifestyle2

• Breakfast: Oatmeal with Fruit

• Lunch: Hummus with Veggies2

• Dinner: Pad Thai

• Dessert: Coffee Cake

Day 19

• Learn: Calorie Density1

• Breakfast: Cinnamon Roll Oatmeal

• Lunch: Pad Thai

• Dinner: Chickpea Vegetable Curry4

• Dessert: Frosty

Day 20

• Learn: Can Children Eat Whole Food Plant Based Diet?

• Breakfast: Banana Kale Smoothie

• Lunch: Salad with Strawberry Vinaigrette

• Dinner: Mushroom Bourguignon

• Dessert: Coffee Cake

Day 21

• Quiz: Week 3 Review

• Breakfast: Tofu Eggs and Fruit

• Lunch: Chickpea Vegetable Curry

• Dinner: Mushroom Bourguignon

• Dessert: Stuffed Dates1

Week 4 Preparations

• Preparations for Week 4

• Print: Week 4 Recipes1

• Shop: Week 4 Recipes Shopping List

• Prep: Banana Bread

• Prep: Chili

Day 22

• Learn: Food Choices - Documentary3

• Breakfast: Banana Bread with Nut Butter & Fruit

• Lunch: Salad with Garlic Tahini Dressing

• Dinner: Chili1

• Dessert: Stuffed Dates

Day 23

• Learn: What About High Performing Athletes?

• Breakfast: Oatmeal with Fruit

• Lunch: Chili

• Dinner: Stewed Green Beans & Baked Eggplant

• Dessert: Banana Bread with Nut Butter

Day 24

• Learn: Find Your Local Plant Based Community

• Breakfast: Tofu Eggs and Fruit2

• Lunch: Massaged Kale Salad

• Dinner: Green Curry

• Dessert: LaraBar1

Day 25

• Learn: Mind Over Medicine1

• Breakfast: Acai Bowl

• Lunch: Green Curry

• Dinner: Greger's Unfried Rice

• Dessert: Mango Lassi

Day 26

• Learn: Resources for Continued Learning1

• Breakfast: Oatmeal with Fruit

• Lunch: Salad with Garlic Tahini Dressing

• Dinner: Thai Zoodles1

• Dessert: Chocolate Turtle Cake

Day 27

• Quiz: Week 4 Review

• Breakfast: Breakfast of Champions

• Lunch: Thai Zoodles2

• Dinner: Mushroom Pilaf3

• Dessert: Turtle Cake

Day 28

• Breakfast: Acai Bowl

• Lunch: Kale Salad1

• Dinner: Greens & Beans

• Dessert: Turtle Cake15

• 28 Days Plant Based Congratulations!!6