Image by Ella Olsson

Healthy & Delicious

Immune Boosting

Plant-Based Recipes

eat better. feel better. live better.

 

Welcome...

There's nothing better than the energy and clear-minded feeling you get from eating a whole food plant-based diet. Before I started eating plant-based, I struggled with my weight and experienced loads of stress and brain fog. I tried lots of diets and hard-core exercise routines, but they only stressed me out more, caused havoc with my hormones and caused my weight to yo-yo up and down. After reading a book called Conscious Eating by Dr. Gabriel Cousens, I gained a whole new perspective on food and the value of plant-based living.

After going completely plant-based, my hormones balanced out and during menopause, my hot flushes almost completely subsided. My weight became a lot easier to manage and my mindset started to stabilise. In fact, my memory improved and my outlook became a lot more consistently positive. Plus I feel like I'm making a greater contribution to the planet and saving animals. Now I know a fully plant-based lifestyle isn't for everyone, but cleaning up your diet can only help you to feel better and have more energy.


And, if managing or losing weight or improving your health is your goal, there's no better way than healthy, low-fat, nutrient-dense plant-based foods. That all being said, I hope you'll make a commitment to try all the recipes in this guide for seven days, or even a few will make a difference to your health & happiness.


In the meantime, I wish you luck and light on your road to improved health!

Cheryl xx

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Get Started with Drinks

Keep hydrated and refreshed

LEMON WATER ELIXIR

1 cup room temperature water

Juice from 1 lemon

1 tablespoon Bragg’s raw apple cider vinegar

1 teaspoon raw honey or stevia to taste

Dash sea salt


This Elixir stimulates digestion, releases toxins from the liver, jumpstarts your digestive enzymes, and is loaded with vitamin C. You will be drinking this every morning.

NATURAL GATORADE WITH CRANBERRY

30 ounces of water
¼ teaspoon of sea salt
2 tablespoons cranberry concentrate (or cherry, or pomegranate)
Juice from one lemon
1 teaspoon of honey or stevia to sweeten (optional)

NATURAL GATORADE WITH LEMON

30 ounces of water

1/4 teaspoon of sea salt

Juice from one lemon

1 teaspoon of honey or stevia to sweeten (optional)


These gatorades can be consumed up to twice a day to replenish lost minerals. Another way to re-mineralize is by drinking 4 ounces of coconut water.

 
Green Juice

Day 1

Suggested Meal Plan

 

Day One Breakfast

Energy Blaster Smoothie

1 ½ cups dairy free milk

1 scoop protein powder

2 tablespoons chia seeds

½ banana

Dash of turmeric

1 handful of spinach

Day One Lunch

Replenishing Collard Wrap

4 collard greens

1 avocado, sliced

1 cucumber, sliced

1 carrot, shredded

1 cup cabbage, shredded

¼ cup parsley

Choice of sprouts

1-2 tablespoons dressing of choice


ASSEMBLE THE WRAP. Lay out the collard greens. Divide remaining ingredients amongst each leaf and roll up. Add 1-2 tablespoons of dressing for extra flavoring.

Day One Dinner

Warm Kale Potato Salad

¾ pound red potatoes, about 6 small, quartered

1 head dinosaur kale, shredded

¼ cup parsley leaves, chopped

1 lemon, juiced

2 tablespoons hemp seeds

salt and pepper to taste


COOK THE POTATOES. Place the potatoes in a medium saucepan and cover with cold water. Add 1 tablespoon of salt to the water and bring to a boil over medium heat. Cook the potatoes until tender, about 15 minutes. Drain and put the potatoes in a serving bowl.


PREPARE THE SALAD. While the potatoes are still warm, add the shredded kale, chopped parsley, lemon juice and season with salt and pepper. Top salad with hemp seeds and serve. Optional – add dressing of choice.

Image by Jonathan Ybema

Day 2

Suggested Meal Plan

 

Day Two Breakfast

Vanilla Chia Bowl

4 tablespoons chia seeds

1 cup dairy-free milk

1 small banana mashed or ¼ cup organic, all-natural applesauce

½ teaspoon vanilla extract

Dash of nutmeg

Dash of cinnamon

1-2 drops stevia (optional)

Optional Toppings: 1 teaspoon goji berries, 1 teaspoon hemp seeds, 1 teaspoon shredded coconut


ASSEMBLE THE NIGHT BEFORE. The night before you want the Chia Bowl for breakfast, place chia seeds, dairy-free milk, banana or applesauce, vanilla, nutmeg and cinnamon in a container with a lid, shake well and let it sit overnight in the refrigerator.


THE NEXT MORNING. Eat the pudding cold.


SERVING SUGGESTION. Add stevia (if desired) and optional goji berries, hemp seeds and shredded coconut.

Day Two Lunch

Renew Rainbow Salad

2 cups mixed greens

½ cup red cabbage, chopped

1 can beets, BPA-free in water, quartered

1 cup canned artichokes hearts, BPA-free in water, chopped

2 carrots, chopped

½ cup parsley

1 avocado, diced

2 tablespoons nutritional yeast (optional)

2 tablespoons dulse flakes (optional)


ASSEMBLE THE SALAD. In a large salad bowl add mixed greens, red cabbage, chopped beets, artichoke hearts, carrots, parsley and diced avocado. Toss with dressing of choice and top with optional nutritional yeast and/or dulse flakes and serve.

Day Three Dinner

Curry Sweet Potato Stir Fry

1 yellow onion, chopped

2 cloves garlic, chopped

1 teaspoon curry

1 baked sweet potato, chopped

1 head Swiss chard, thinly sliced

1 tablespoon coconut oil


PREPARE STIR FRY. Place a large pan over medium-high heat and add the oil. Add onion and sauté until soft and fragrant, about 4 minutes. Next, add chopped garlic and cook another 2 minutes. Add greens and 2 tablespoon of water and sauté. Add curry seasoning and finish cooking.


SERVE. Remove from heat and place stir fry over baked potato. Top with chopped avocado.

Image by Ella Olsson

Day 3

Suggested Meal Plan

 

Day Three Breakfast

Warm Cinnamon Detox Bowl

4 tablespoons chia seeds

1 cup dairy-free milk

2 tablespoons protein powder

Dash cinnamon

1 banana

1 tablespoon shredded coconut


ASSEMBLE THE NIGHT BEFORE. The night before you want the Warm Detox Bowl for breakfast, place chia seeds, dairy-free milk, protein powder and cinnamon in a Mason jar or other sealable container, shake well and let it sit overnight in the refrigerator.


THE NEXT MORNING. Pour mixture into a saucepan and warm on low heat (this can also be enjoyed cold).


SERVING SUGGESTION. Add stevia (if desired) and top with sliced banana and shredded coconut.

Day Three Lunch

Replenishing Collard Wrap

2 cups mixed greens

½ cup red cabbage, chopped

1 can beets, BPA-free in water, quartered

1 cup canned artichokes hearts, BPA-free in water, chopped

2 carrots, chopped

½ cup parsley

1 avocado, diced

2 tablespoons nutritional yeast (optional)

2 tablespoons dulse flakes (optional)


ASSEMBLE THE SALAD. In a large salad bowl add mixed greens, red cabbage, chopped beets, artichoke hearts, carrots, parsley and diced avocado. Toss with dressing of choice and top with optional nutritional yeast and/or dulse flakes and serve.

Day Three Dinner

Warm Carrot Spiced Soup

1 tablespoon coconut oil

2 cloves garlic, chopped

4 carrots, chopped

1 large yellow onion, chopped

2 stalks celery, chopped

4 cups water

1 green apple, peeled and chopped

2 tablespoons miso

Dash of cinnamon


SAUTE VEGETABLES. In a large pot, add oil. Once oil is warmed, add garlic, onion, carrots and celery and sauté until soft and fragrant, about 5 minutes.


SIMMER UNTIL SOFTENED. Add water and apple and bring to a boil. Lower heat and let simmer for 10-15 minutes. Remove from heat.


BLEND THE SOUP. Pour soup into a blender and blend until smooth. 


MIX IN THE MISO. Add ½ cup pureed soup back into the pot and add the miso. Mix until the miso is dissolved. Add the remaining soup back into the pot and simmer for 2 or 3 minutes (miso should not be boiled because it will kill the beneficial bacteria).  Remove from heat and serve.

Image by Vegan Liftz

Day 4

Suggested Meal Plan

 

Day Four Breakfast

Coconut Chocolate Smoothie Bowl

1 cup spinach

½ cup dairy-free milk

2 tablespoons raw cacao

½ avocado

1-2 drops of stevia (optional)

1 teaspoon vanilla extract

4-6 ice cubes

1 tablespoon coconut

1 tablespoon chia seeds


ASSEMBLE. Place spinach, milk, cacao, avocado, stevia, vanilla and ice in blender and blend until smooth.


SERVING SUGGESTION. Pour into bowl and top with shredded coconut and chia seeds.

Day Four Lunch

A Blend of Greens Salad

2 cups mixed greens

2 Brussels sprouts, chopped

2 carrots, chopped

2 celery stalks, chopped

2 tablespoons dulse flakes (optional)

Juice from 1 lemon


ASSEMBLE THE SALAD. In a large salad bowl, add greens, Brussels sprouts, carrots, celery and dulse flakes. Top with lemon juice. Toss and serve.

Day Four Dinner

Curry Sweet Potato Stir Fry

1 yellow onion, chopped

2 cloves garlic, chopped

1 teaspoon curry

1 baked sweet potato, chopped

1 head Swiss chard, thinly sliced

1 tablespoon coconut oil

½ avocado, chopped


PREPARE STIR FRY. Place a large pan over medium-high heat and add the oil. Add onion and sauté until soft and fragrant, about 4 minutes. Next, add chopped garlic and cook another 2 minutes. Add greens and 2 tablespoon of water and sauté. Add curry seasoning and finish cooking.


SERVE. Remove from heat and place stir fry over baked potato. Top with chopped avocado.

Image by Ella Olsson

Day 5

Suggested Meal Plan

 

Day Five Breakfast

Vanilla Chia Bowl

4 tablespoons chia seeds

1 cup dairy-free milk

1 small banana mashed or ¼ cup organic, all-natural applesauce

½ teaspoon vanilla extract

Dash of nutmeg

Dash of cinnamon

1-2 drops stevia (optional)

Optional Toppings: 1 teaspoon goji berries, 1 teaspoon hemp seeds, 1 teaspoon shredded coconut


ASSEMBLE THE NIGHT BEFORE. The night before you want the Chia Bowl for breakfast, place chia seeds, dairy-free milk, banana or applesauce, vanilla, nutmeg and cinnamon in a container with a lid, shake well and let it sit overnight in the refrigerator.


THE NEXT MORNING. Eat the pudding cold.


SERVING SUGGESTION. Add stevia (if desired) and optional goji berries, hemp seeds and shredded coconut.

Day Five Lunch

Renew Rainbow Salad

2 cups mixed greens

½ cup red cabbage, chopped

1 can beets, BPA-free in water, quartered

1 cup canned artichokes hearts, BPA-free in water, chopped

2 carrots, chopped

½ cup parsley

1 avocado, diced

2 tablespoons nutritional yeast (optional)

2 tablespoons dulse flakes (optional)


ASSEMBLE THE SALAD. In a large salad bowl add mixed greens, red cabbage, chopped beets, artichoke hearts, carrots, parsley and diced avocado. Toss with dressing of choice and top with optional nutritional yeast and/or dulse flakes and serve.

Day Five Dinner

Veggie Burrito Bowl

1 tablespoon coconut oil

1 cup black beans, cooked

1 cup brown rice, cooked

1 yellow pepper, chopped

1 tomato, chopped

Dash of cumin

Dash of cayenne

Dash of sea salt

¼ cup parsley, chopped

1 avocado, chopped

Variation - in a collard wrap or brown rice tortilla


MIX INGREDIENTS IN SAUCEPAN. In a medium saucepan, heat 1 tablespoon coconut oil over medium-high heat. Once oil is warm, add yellow pepper, tomato, cumin, cayenne and sea salt, and sauté 4-5 minutes until cooked. Add the black beans and cooked brown rice and sauté another 4-5 minutes. Add parsley and remove from heat.


SERVE. Top with the avocado and serve in a collard wrap or brown rice tortilla.

Image by Nick Nice

Day 6

Suggested Meal Plan

 

Day Six Breakfast

Minty Green Smoothie

1 ½ cups dairy free milk
1 cucumber
4 mint leaves
1 green apple
Juice from 1 lemon
½ avocado
Dash of ginger
1 cup kale

Day Six Lunch

Flatbread Veggie Wrap

Handful packaged mixed leaves

4-5 cherry tomatoes, sliced

2-3 mushrooms, sliced

4-5 kalamata pitted olives

2 ounces pine nuts

balsamic vinegar

Warm flatbread on the stove flame or in the oven until heated, top with all ingredients, sprinkle with pine nuts and pour a small amount of balsamic vinegar. Tightly wrap the filling in the flatbread and eat. 

Day Six Dinner

Oven Roasted  Vegetables

1 large carrot, chopped

1 large zucchini, chopped

1 pound Brussels sprouts, halved

1 large onion, chopped

1 tablespoon coconut oil

1 teaspoon rosemary

1 teaspoon salt

½ teaspoon black pepper

½ orange, juice

2 cups mixed greens

¼ cup pumpkin seeds


ASSEMBLE THE VEGETABLES. Preheat your oven to 400 degrees. Add chopped vegetables, oil and seasoning to a bowl. Mix well. Spread the mixture evenly onto a baking sheet. Bake for 30 minutes or until the vegetables are tender. Remove from oven and squeeze juice from half of an orange onto the vegetables. Toss well and serve over mixed greens topped with pumpkin seeds.

Image by Frédéric Dupont

Day 7 

Suggested Meal Plan

 

Day Seven Breakfast

Starter Green Smoothie

2 handfuls of spinach
½ avocado
1 ½ cups dairy free milk
1 green apple
Juice from ½ lemon
1 teaspoon spirulina (optional)

Day Seven Lunch

Warm Kale Salad

¾ pound red potatoes, about 6 small, quartered

1 head dinosaur kale, shredded

¼ cup parsley leaves, chopped

1 lemon, juiced

2 tablespoons hemp seeds

salt and pepper to taste


COOK THE POTATOES. Place the potatoes in a medium saucepan and cover with cold water. Add 1 tablespoon of salt to the water and bring to a boil over medium heat. Cook the potatoes until tender, about 15 minutes. Drain and put the potatoes in a serving bowl.


PREPARE THE SALAD. While the potatoes are still warm, add the shredded kale, chopped parsley, lemon juice and season with salt and pepper. Top salad with hemp seeds and serve. Optional – add dressing of choice.

Day Seven Dinner

Hearty Lentil Soup

1 tablespoon coconut oil

1 teaspoon cumin seeds

1 small onion, minced

1 large celery rib, minced

4 large garlic cloves, minced

1-inch piece of ginger, shredded

1 large carrot, chopped

1 bay leaf

1 cup brown lentils

3 cups broth of your choice (or water)

½ teaspoon sea salt

½ teaspoon black pepper

Spinach or kale (optional)


CREATE YOUR SOUP BASE. In a large pot, add coconut oil. When the oil is hot, add cumin seeds and cook until fragrant (about 1 minute). Then add your minced onion, celery, garlic, ginger, carrot, and bay leaf. Sauté until soft (about 2 to 3 minutes).


ASSEMBLE THE SOUP. Add brown lentils and broth (or water) along with
sea salt and pepper. Cover and cook on medium-low heat for 30 to 45 minutes, stirring every 15 minutes. The soup is done when the lentils are tender but still holding their shape.


SERVING SUGGESTION. Add greens like spinach or kale at the end if you would like. Allow the soup to settle for about an hour before eating for the best flavor.

Hi, I'm Cheryl

I'm a wife, wellness advocate, integrative nutrition coach and lifestyle blogger. I love sharing healthy nutrition, wellness and holistic lifestyle information and resources to help people THRIVE at any age. I hope you enjoyed your seven day journey of indulging in these plant based, clean eating recipes. 

I hope you'll join me for more plant based nutrition, holistic living and self care practices in the future. To stay in the loop, sign up below for my free wellness tips and updates to support your ongoing wellness journey...

 

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©2020 proudly created by Cheryl's Best Life - This information is not intended to replace a doctor's advice.