Copy of Our Engine 2 Diet - Weekly Meal Plan
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WEEK 1MEALMENUPrep & Items Required:Additional preparation instructions:
Day 1BreakfastRip's Big Bowlmix of cereals and fruit; don't forget the flaxseed meal!!
MonLunchStuffed Pita w/ HummusHummus: 1 can chickpeas, rinsed and drained; 2 cloves garlic, chopped; 2-3 tbsp Bragg Liquid Aminos or low sodium tamari; 3 tbsp water or vegetable broth - Blend all ingredients into a thick paste, using a small amount or water or alternative to achieve desired consistency. Add yummy veggies like lettuce, spinach, cucumber, tomatoes, olives, etc!!
DinnerSpinach starter salad & Gnocchi w/ Basics red sauce 2 packages of Gnocchi; boil Gnocchi in water until they float; heat the store bought pasta sauce with vegetarian meat crumbles, sauteed mushrooms, onions, garlic, oregano, rosemary, basil, if desiredheat water in a big pot, put the pasta sauce and meat crumbles in another big pot under low-medium (stir often), saute the mushrooms, onions and garlic in non-stick pan, add Gnocchi to boiling water, when everything is ready, put it all together in the BIG glass bowl we used during the holidays
SnackFrozen berries & soy yogurt
Day 2BreakfastBanana & Toast (or Bagel?)maybe with nut butter smear?
TuesLunchBasics wrap w/ Gnocchiuse whole grain bread or wrap with left-over Gnocchi
DinnerBlack Beans & Rice Extravaganza2 cans black beans, rinsed and drained, 1 to 1 1/2 cups water or vegetable stock, 1 tbsp aminos, 1 tsp chili powder, 2 to 3 tomatoes (chopped), 1/2 can water chestnuts (drained), 1 cup corn, 2 red, yellow or green pepper (seeded and chopped), 1 bunch cilantro (rinsed and chopped), 1 avocado (peeled and sliced), 3 cups (cooked) brown rice; heat the beans with water or stock, aminos and chili powder. Serve with rice and topped with all the veggies and salsa or tamari to taste.
SnackLime Mousse (4268)1 package extra-firm tofu, 1/3 cup maple syrup (or sweetner of your choice), 3 tbsp fresh fruit (lime), zest of one citrus fruit (lime). Blend all the ingredients together. Cover and refrigerate for an hour or more before serving.
Day 3BreakfastSimple Cereal Bowljust one of the approved cereals with fruit. Don't forget the flaxseed meal
WedLunchBasics open face sandwich w/ hummusToasted whole wheat bread with hummus spread and veggies. Add Lemon pepper and lemon or lime juice.
DinnerBasics Stir Fry over brown riceBrown rice: 2 cups (cooked) brown rice, To cook rice: Use 3 3/4 cups hot water or veg stock, 2 tbsp Aminos; saute rice in large skillet on high heat for 5 minutes, stirring constantly until the rice begins to brown and pop. Add the water or veg stock and aminos. Reduce heat to medium and cook uncovered for another 25 minutes or until the liquid has absorbed and olny a few bubbles of water show between the grains of rice. Turn off the heat, cover, and let the rice sit on a warm stove for 10 more minutes. (Makes 5 1/2 cups of cooked rice.) 1 lb seitan (sliced into strips), 1/2 onion (sliced into half rounds), 8 oz mushrooms (sliced), 1 bell pepper (seeded and sliced thin), 2 carrots (sliced), 2 celery stalks (sliced), 1 can water chestnuts (drained), 1 clove garlic (minced or pressed), 2 tbsp tamari, 1 tbsp brown sugar, 3 cups cups brown rice - Heat a large, sprayed skillet or wok for 3 minutes. Add the first nine ingredients in the order listed, stirring for 1 minute after each addition. Serve warm over rice.
SnackSliced apples with lemon juice
Day 4BreakfastStrawberries & whole grain toast
ThursLunchGreen leafy wrap with stir fryBlanch collard green leaves; use as wraps for left-over stir fry ingredientsTo Blanch: Fill saucepan with a half inch of boiling water for 2 minutes; then plunge greens it into already boiling water, very briefly; followed by plunging into ice water to stop the cooking process.
DinnerChalupas & Salsa6 corn tortillas, 1 can refried beans, 12 cherry tomatoes (cut in halves), 1 jalepeno (diced), 1 avocado (sliced), 2 cups shredded romaine lettuce, 1/2 bunch cilantro, salsa - Preheat oven to broil. Place the tortillas on a sprayed baking sheet and broil for 2 minutes. Turn the tortillas and cook for 1 minute, or until crispy. Spread the tortillas thickly with beans. Place 4 tomato halves on each chalupa. Sprinkle jalepeno on to the chalupas. Broil for 5-7 minutes, or until the tomatoes begin to droop. Divide the avocado slices among the chalupas and top with lettuce, salsa and cilantro.
SnackLemon sorbet & blueberries
Day 5BreakfastHot lap bowl1 cup cooking oat cereal, 1 tbsp flaxseed meal, 2 tbsp of dried fruit, 1 sliced banana, 1/2 cup fresh or frozen fruit, 1/2 cup soy milk, 1/2 hadful walnuts; cook oats in water as directed, add other ingredients, drizzle with milk and top with walnuts
FriLunchBasics Tacomake tacos with corn tortillas from chalupas made last night
DinnerPortobello mushroom burgers & sweet potato fries4 portobello mushrooms (rinsed), tamari, Worcestershire sauce, splash of beer (optional), cracked pepper, 1 large red onion (sliced into thin rounds), 4 whole grain buns, dijon mustard, tomato slices, lettuce and other toppings. - Preheat oven to 450, snap the stems off the mushrooms and place them face up of a baking sheet, splash a few drops of tamari and Worcestershire and beer into each mushroom cap, Season with pepper, place the stems in the caps, cook in a casserole dish for 10-15 minutes, sauté the onions and top the mushrooms. Toast the buns, spread with dijon mustard and add any other ingredients to the burger (lettuce, tomato, etc.)2 sweet potatoes with skins, scrubbed and sliced into strips, preheat oven to 450, place the potato slices on a sprayed baking sheet and cover with aluminum fiol, cook for 30-40 minutes, turning once. Remove the foil after 20 minutes to allow the slices to brown,
SnackFruit bowl w/ oat-nut topping
Day 6BreakfastBreakfast tacos & grapefruitvegetarian breakfast sausage, 8oz hash brown potatoes, 6 corn tortillas, salsa; cook the sausage and the hash browns, add the salsa and place in warm tortilllas (may add egg substitute, black beans and avocados, if desired.
SatLunchBurgers & sweet potato friesTop veggie burgers with tamari or aminos and cracked pepper, cook in a skillet and then toast the buns in the skillet
DinnerBasics starter salad & meatloaf w/ steamed broccoliMeatloaf: 2 celery stalks (chopped), 1/2 onion (chopped), 2 cloves garlic (minced or pressed), 10 oz firm tofu (drained), 1/4 cups walnuts (finely ground), 12 oz meat crumbles, 1 1/4 cups quick cooking oats, 3 tbsp ketchup, 1 tbsp Dijon mustard, 2 tsp parsley, 1/2 tsp each of thyme, sage and rosemary - preheat oven to 375. Spray loaf pan. Saute the celery, onion, and garlic on high heat in a sprayed skillet for 5 min until tender.Remove from heat and cool. Mach the tofu in a large bowl. Stir in the cooked mixture and remaining ingredients and combine well. Spoon the mixture into a loaf pan. Top with a layer of ketchup. Bake for 55-60 min or until toothpick inserted in the center comes out clean.
SnackChocolate mousse1 package lite tofu, 2 tbsp cocoa powder, 1 tsp vanilla extract, 1/3 cup maple syrup or agave nectar; blend all ingredients until smooth. Refrigerate until chilled.
Day 7BreakfastBlueberry pancakes w/ strawberries, bananas & walnutsmix kodiac pancake mix w/ frozen blueberries and maybe crushed walnuts. Top with maybe, nut butter, Maple syrup or Agave Nectar. Serve with fresh fruit.
SunLunchAnn's Panini8 oz mushroom sliced, Tamari or Aminos to taste, whole grain bread, hummus, green onions, cilantro, baby spinach.
DinnerBig salad w/ brussel sprouts & new potatoesPotatoes: srub the potatoes (if bigger than a golf ball, cut in half), steam for 10-15 minutes OR broil in oven to 10-14 minutes, until brown and bubbly
Snackoatmeal raisin cookies(Store bought)
Other RecipesQuinoabring 3 3/4 cups water to a boil. Add the rinsed quinoa, stir once, and cover. Cook on medium heat for 25 minutes. If any water remains, cook uncovered for a few minutes longer. It should not be soggy. Remove from heat and let the quinoa sit covered for 10 minutes. Fluff gently with a fork.
Basics Salad dressing2 tbsp nutritional yeast, 1 tbsp tamari, 1 tbsp mustard, 2 tbsp balsamic vinegar, juice of 1 orange, lime or lemon, 1 tbsp agave nectar, honey, or maple syrup, 1 tsp Worcestershire sauce, 1 tbsp wheat germ, water to desired consistency; whisk ingredients together in a bowl
Sour Cream (makes 2 1/2 cups1 package lite tofu, 1/3 cup soy milk, 3 tbsp lemon or lime juice, 2 tbsp freshly chopped cilantro or dill, 1 tbsp nutritional yeast; blend all the ingredients together until smooth. Cover and chill for 1 hour before serving to allow the flavors to blend.
Asian marinade for tofufreeze the tofu in advance and then let it thaw before marinading. It will absorb more of the marinade. Juice of 2 lemons, 3 tbsp soy sauce, 1 tbsp freshly grated ginger or 1 tsp of dried ginger, 1 tbsp blackstrap molasses (more to taste), cracked pepper to taste, or 1/2 tsp seeded, minced jalepeno. Put ingredients in a baggie and shake it. Add the tofu and allow it to marinate refrigerated for 30 minutes to 4 hours.
Week 1
Week 2
Week 3
Week 4
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