28 Days Plant Based Made Easy Online Course
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Essential First Steps

What to Expect in this Course
Welcome
Disclaimer: Consult Your Doctor
The Need for Vitamin Supplementation
Plant Based and The Covid-19 Pandemic
Inspiration: Plant Based Transformations
Prep: Clean Out the Pantry & Refrigerator
Shop: Needed Equipment
Shop: Core Ingredients to Stock
Week 1 Preparations

Preparations for Week 1
All Printable Recipes & Shopping Lists
Print: Week 1 Recipes
Shop: Week 1 Recipes Shopping List
Prep: Frozen Bananas
Prep: Cabbage Soup
Prep: Hummus
Prep: Banana Bread
Prep: Chocolate Mint Fudge
Day 1

Learn: Plant Based Diet Introduction
Breakfast: Cinnamon Roll Oatmeal
Lunch: Massaged Kale Salad
Dinner: Carrot Hotdogs & Wedges
Dessert: Mint Chocolate Fudge
Day 2

Learn: Forks Over Knives - Documentary
Breakfast: Banana Kale Smoothie & Banana Bread
Lunch: Mock Tuna Salad
Dinner: Cabbage Soup
Dessert: Mint Chocolate Fudge
Day 3

Learn: The Pleasure Trap
Breakfast of Champions
Lunch: Waldorf Salad
Dinner: Beans & Greens
Dessert: Frosty
Day 4

Learn: Escaping the Pleasure Trap
Breakfast: Banana Bread & Nut Butter with Fruit
Lunch: Cabbage Soup & Hummus
Dinner: Creamy Chickpea Curry & Flatbread
Dessert: Mint Chocolate Fudge
Day 5

Learn: Healing People & The Planet
Breakfast: Oatmeal
Lunch: Kale Salad
Dinner: Thai Peanut Soup
Dessert: Stuffed Dates
Day 6

Learn: How Not to Die
Breakfast: Acai Bowl
Lunch: Salad with New Dressings
Dinner & Dessert: Vegan Waffles
Day 7

Quiz: Week 1 Review
Breakfast: Banana Kale Smoothie & Banana Bread
Lunch: Salad with New Dressings
Dinner: Vegan Bean & Cheese Enchiladas
Dessert: Stuffed Dates
Week 2 Preparations

Preparations for Week 2
Print: Week 2 Recipes
Shop: Week 2 Recipes Shopping List
Prep: Frozen Bananas
Prep: Banana Granola
Prep: Gluten Free Bread
Prep: Black Bean Soup
Day 8

Learn: PlantPure Nation - Documentary
Breakfast: Banana Granola
Lunch: Lemon Poppyseed Dressing Salad
Dinner: Black Bean Soup
Dessert: Peanut Butter Cookies
Day 9

Learn: The Dangers of Dairy
Breakfast: Bread & Nut Butter with Fruit
Lunch: Broccoli Waldorf Salad
Dinner: Tikka Masala
Dessert: Peanut Butter Cookies
Day 10

Learn: Secrets of the Dairy Industry
Breakfast: Oatmeal with Fruit
Lunch: Black Bean Soup & Gluten Free Bread
Dinner: Vegan "Butter Chicken"
Dessert: Chocolate Cherry NiceCream
Day 11

Learn: So What About Eggs?
Breakfast: Anti-Inflammatory Smoothie
Lunch: Tikka Masala
Dinner: Mushroom Tacos
Dessert: Lemon Cake
Day 12

Learn: Is Cheese Addictive?
Breakfast: Banana Granola
Lunch: Salad with Lemon Poppyseed Dressing
Dinner: Puerto Rican Beans
Dessert: Lemon Cake
Day 13

Learn: What About Cholesterol?
Breakfast: Gluten Free Bread & Nut Butter with Fruit
Lunch: Puerto Rican Beans
Dinner: Broccoli & Mushroom Stir Fry
Dessert: Chocolate Pudding
Day 14

Quiz: Week 2 Review
Breakfast: Anti-Inflammatory Smoothie
Lunch: Salad with Ranch Dressing
Dinner: Vegan Mac & Cheese
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 - Documentary
Breakfast: Oatmeal with Fruit
Lunch: Hummus with Veggies
Dinner: Mushroom Potato Soup
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?
Breakfast: Lemon Meringue Chia Pudding
Lunch: Salad with Strawberry Vinaigrette
Dinner: Greens & Beans
Dessert: Coffee Cake
Day 18

Learn: Journey to a Plant Based Lifestyle
Breakfast: Oatmeal with Fruit
Lunch: Hummus with Veggies
Dinner: Pad Thai
Dessert: Coffee Cake
Day 19

Learn: Calorie Density
Breakfast: Cinnamon Roll Oatmeal
Lunch: Pad Thai
Dinner: Chickpea Vegetable Curry
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 Dates
Week 4 Preparations

Preparations for Week 4
Print: Week 4 Recipes
Shop: Week 4 Recipes Shopping List
Prep: Banana Bread
Prep: Chili
Day 22

Learn: Food Choices - Documentary
Breakfast: Banana Bread with Nut Butter & Fruit
Lunch: Salad with Garlic Tahini Dressing
Dinner: Chili
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 Fruit
Lunch: Massaged Kale Salad
Dinner: Green Curry
Dessert: LaraBar
Day 25

Learn: Mind Over Medicine
Breakfast: Acai Bowl
Lunch: Green Curry
Dinner: Greger's Unfried Rice
Dessert: Mango Lassi
Day 26

Learn: Resources for Continued Learning
Breakfast: Oatmeal with Fruit
Lunch: Salad with Garlic Tahini Dressing
Dinner: Thai Zoodles
Dessert: Chocolate Turtle Cake
Day 27

Quiz: Week 4 Review
Breakfast: Breakfast of Champions
Lunch: Thai Zoodles
Dinner: Mushroom Pilaf
Dessert: Turtle Cake
Day 28

Breakfast: Acai Bowl
Lunch: Kale Salad
Dinner: Greens & Beans
Dessert: Turtle Cake
28 Days Plant Based Congratulations!!

Inspiration: Plant Based Transformations

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