yumuniverse sample 1day mealplan1

8/13/2019 YumUniverse Sample 1Day MealPlan1

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YUI N S P I R A T I O N A L

MEAL PLAN

y u m u n i v e r s e . c o m

C L E A N P L A N T - B A S E D

a l l r e c i p e s a r e g l u t e n - f r e e & s o y - f r e e ( O R EAS IL Y ADAPTED)

SAMPLE

ONEDAY

PLAN
http://www.yumuniverse.com/http://www.yumuniverse.com/


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This eGuide is to be distributed onlyfor informational and inspirationalpurposes. The author will not be heldresponsible, in any way, for the useor misuse of the information in thisbook. This eGuide is not intended asmedical advice, because the authoris not a medical doctor. The recipes,recommendations and resources inthis eGuide are not given as medicaladvice, nor are they intended topropose, or offer to propose, a curefor disease or other conditions.Because there is always risk involved,the author and YumUniverse maynot be held responsible for anyadverse effects or consequencesresulting from the use of any recipes,suggestions or proceduresdescribed hereafter.

The unauthorized reproduction ordistribution of this copyrightedwork is illegal.Criminal copyrightinfringement, including infringementwithout monetary gain, is investigatedby the FBI and is punishable by up tofive years in federal prison and a fine

of up to $250,000.

The techniques and advice describedin this book represent the opinionsof the author, based on her personalexperience. The author expresslydisclaims any responsibility for anyliability, loss or risk, personal orotherwise, which is incurred as aresult of using any of the techniques,recipes or recommendationssuggested herein. If in any doubt, ifrequiring medical advice and beforestarting any diet changes, consult aphysician. Only your health careprovider, personal physician orpharmacist can provide you withadvice on what is safe and effectivefor your unique needs, and only theycan diagnose your particular medicalhistory and needs.

YumUniverse, Heather Crosby, Inc,all content, recipes, photographs,illustration and design 2007-2012Heather Crosby and YumUniverse.All Rights Reserved. Again, no part ofthis eGuide may be reproduced ortransmitted in any form, or by anymeans, electronic or mechanical,

without written consent of theauthor. Thank you.

This book is sold subject to thecondition that it shall not, by way oftrade or otherwise, be lent, resold,hired out, or otherwise circulatedwithout the publishers prior consentin any form of binding or cover otherthan that in which it is published andwithout a similar condition, includingthis condition, being imposed on thesubsequent purchaser.

This (first) edition published byHeather Crosby Inc., YumUniverse,

in Chicago, Illinois, USA, in 2012.

For recipes, resources, inspirationand step-by-step photos and tips,visit us at YumUniverse.com

In a nutshell, thank you inadvance for being a cool, honestand accountable human being.

YumUniverse

I

-

TM
http://www.yumuniverse.com/http://www.yumuniverse.com/http://www.yumuniverse.com/http://www.yumuniverse.com/http://www.flickr.com/photos/yumuniversehttps://twitter.com/yumuniversehttp://www.facebook.com/YumUniversehttp://pinterest.com/heathercrosby/http://www.yumuniverse.com/http://www.yumuniverse.com/


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That means that anywhere you see underlined content like this:

YumUniverse.com

or icons like this:

or this:

You can click on them and they will launchthe appropriate webpage for YU.

You can also click on page numbers and references toother sections throughout this guide (ex: Day One Breakfast on page 8)

to jump around from page to page.

Helpful, right?

INTERACTIVE GUIDE

T H I S I S A N
http://www.yumuniverse.com/http://pinterest.com/heathercrosby/http://www.facebook.com/YumUniversehttps://twitter.com/yumuniversehttp://www.flickr.com/photos/yumuniversehttp://www.yumuniverse.com/http://www.yumuniverse.com/


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KEEPING IT REAL

T H E S E M E A L S A R E S U G G E S T I O N S , N O T R U L E S .

P L E A S E F E E L F R E E T O M O V E A L L D A Y S A N D R E C I P E S

A R O U N D T O A C C O M M O D A T E Y O U R N E E D S .

T H E R E A R E A T L E A S T T W E L V E R E C I P E S I N T H I S P L A N

T H A T S H O U L D K E E P Y O U B U S Y T H I S W E E K .

Y O U W I L L H A V E L E F T O V E R S , S O E A T T H E M W H E N

Y O U L I K E . S T A Y I N G F L E X I B L E A N DI M P R O V I S I N G A R E T H E K E Y S T O S U C C E S S .


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Shopping List

Time Saving Tips

DAY ONE: Cardamom Cream Chia Pudding with Fresh Raspberries

Easy Kale & Lentil Pizza

Black Bean Noodle Pad Thai

SNACK SUGGESTIONS:

Almond Crunch Kale Chips

Herbed Cashews

DESSERT SUGGESTIONS:

Cocoa, Kale & Beet Cupcakes with Vanilla Coconut Cream Frosting

Apricot & Pear Galettes

YUMUNIVERSE RESOURCES:

Meal Plan Subscription

eBooks

Lifetime Membership

What People Are Saying About YU

YU Community

6

7

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CONTENTSC L I C K O N A N Y T I T L E T O J U M P T O T H A T S E C T I O N


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NUT & SEED BUTTERS

__ 1 jar of almond butter

SEASONINGS & SWEETENERS

__ 1 bottle vanilla extract__ 1 tsp ground cardamom__ Fine ground sea salt__ 1 pack of sucanat

(or 3 tbsp in bulk)

ETHNIC, UNIQUE & BAKING

__ 6 Medjool dates__ cup almond flour__ 1 pack brown rice tortillas

(make sure they are gluten-free if you have a sensitivity)

__ 1 pack black bean noodles(or any Asian noodles)

__ 1 jar of tomato sauce(find an organic, clean brandwithout added sugar)

__ 1 bottle of coconut aminos(this is soy-free, gluten-free

soy sauce. Feel free to usetamari, regular soy sauce orNama Shoyu sauce)

PRODUCE, GREENS & HERBS

__ One 6 oz. pack raspberries__ 1 large bunch kale__ 1 bunch cilantro__ 1 large red onion__ 1 medium zucchini__ 1 medium yellow squash__ 1 small ginger root__ 2 limes

__ 2 green onions

GRAINS, LEGUMES, NUTS & SEEDS

__ cup chia seed__ 1 cup raw cashews__ cup dry green/brown lentils

OILS

__ 1 small bottle of extravirgin olive oil

__ 1 jar unrefined coconut oil__ 1 bottle toasted sesame oil

OPTIONAL

__ 1 pack dairy-free, soy-freeMozarella cheese like Daiya

__ 1 small bottle Sriracha sauce

SHOPPING LIST

S A V E B Y S H O P P I N G B U L K F O R G R A I N S , N U T S , S E E D S A N D S P I C E S ,

A N D G E T O U R WA L L E T _ S I Z E D , H E L P F U L C H A R T S

T O M A K E C L E A N , O R G A N I C S H O P P I N G C H O I C E S E A S I E R .

R E A D T H R O U G H T H I S E N T I R E P L A N B E F O R E Y O U S H O P .

I O F F E R A D A P T A T I O N S , S U B S T I T U T I O N S A N D E X T R A S T H A T Y O U

M A Y WA N T T O A D D T O T H E B A S I C S H O P P I N G L I S T B E L O W.

A L S O, N O T E T H A T P A N T R Y S T A P L E S L I K E O I L S , S P I C E S A N D V I N E G A R S

L A S T F O R M O N T H S , S O K N O W T H A T Y O U R N E X T S H O P P I N G T R I P

W I L L C O S T L E S S O N C E Y O U H A V E A S T O C K E D P A N T R Y .


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TIME-SAVING TIPS FOR THE WEEK

M A K E I T E A S Y O N Y O U R S E L F. F I N D O N E D A Y T H I S W E E K T O

P R E P A R E I N G R E D I E N T S I N A D V A N C E .

S O A K G R A I N S A N D L E G U M E S W H I L E Y O U S L E E P .

C O O K T H E M I N T H E M O R N I N G A N D S T O R E I N A N A I R T I G H T

C O N T A I N E R I N T H E F R I D G E U N T I L R E A D Y T O U S E .

W A S H A N D C U T U P Y O U R V E G G I E S A N D S T O R E I N A I R T I G H T

G L A S S C O N T A I N E R S I N T H E F R I D G E U N T I L U S E D .


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DAY ONE | b r e a k f a s t

C A R D A M O M C R E A M

CHIA PUDDING W I T H RASPBERRIES

A

B

C

TOOLS

Large glass bowl

Blender

Spoon

Strainer

INGREDIENTS

cup chia seeds (A)

6 oz. (almost 1 cup) raspberries

Cardamom Cream

2 cups pure water

cup cashews

6 Medjool dates, pitted

tsp vanilla extract

-1 tsp ground cardamom

Teeny pinch fine ground sea salt

STEPS

1. Wash your raspberries.

2. Place chia seeds in a large bowl.3. Blend together Cardamom Cream

ingredients until super smooth and

add to the bowl of chia (B). Stir well

and allow to sit on the counter, or in

the fridge, for about 15 minutes until

the mixture thickens (C).

4. Add your fresh raspberries

and enjoy.

ADAPTATIONS & TIPS

1. You can always prepare this a day

or two in advance and keep in thefridge until ready to eat.

2. Dont have cashews on hand, but

have a can of coconut milk, or

almond, rice or hemp milk? Blend 2

cups of that with the dates, vanilla,

cardamom and salt instead of the

cashews and water (which is

basically a homemade cashew milk).

3. Add more berriesstrawberries,

blueberries and/or blackberries!

4. Try this recipe with fresh peaches,

sliced banana, toasted almonds,

sunflower seeds or pepitas.

MAKES 3-4 SERVINGS


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DAY ONE | l u n c h

E A S Y

KALE & LENTIL PIZZA

A

B

C

TOOLS

SpoonUnbleached parchment paperBaking sheetPizza cutter or sharp chefs knifeLarge glass bowl

INGREDIENTSKale Crumble1 cups kale chopped andstems removed

1 tbsp extra virgin olive oil

cup almond flour

Pinch fine ground sea salt

Pizza Fixins

2 gluten-free brown rice tortillas

1 cup of tomato sauce(find an organic, clean brand withoutadded sugar)

cup cooked lentils(green, brown or beluga work well)

batch ofCashew Cheese Spread or

1 cup Dairy-Free cheese, likeDaiya Mozzarella

STEPS

1. Preheat oven to 350F.

2. In a large glass bowl, mix choppedkale, olive oil, almond flour and seasalt with hands. You want all leavesthoroughly coated.

3. Lay out two tortillas and top onewith eitherCashew Cheese Spreador Dairy-Free cheese like DaiyaMozarella. Place second tortilla ontop (A).

4. Spread some tomato sauce onstacked tortillas (B).

5. Spread lentils on your sauce.Sprinkle with sea salt andgenerously grind some fresh cracked

black pepper.6. Pile kale crumble on top of it all.

7. Bake for 25-30 mins. Allow to cool,slice and enjoy.

ADAPTATIONS & TIPS1. Use a clean BBQ sauce (make your

own) instead of tomato sauce, or doa half and half ratio of BBQ sauceand tomato sauce.

2. Instead of lentils, use cookedchickpeas, shredded carrots andsauted onion. Sprinkle with cuminand coriander.

3. Try mashed sweet potatoesbetween the tortillas instead ofthe cheese.

4. If you dont have almond flour, youcan skip it, or pulse almonds in thefood processor for tiny bits.

5. Use sprouted grain tortillas if you

can handle gluten.6. Make YUTomato Carrot Sauce touse instead of store-bought.

7. For crispier crust: slide the pizzadirectly onto the top rack (no bakingsheet) for the last 5-7 minutes.

OMNI SUGGESTIONS1. Add browned ground beef, turkey,chicken and/or sausage.

2. Use mozarella or goat cheesebetween tortillas.

MAKES 4 LARGE SLICES
http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/09/29/easy-homemade-tomato-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/03/17/impossibly-delicious-raw-bbq-sauce/http://www.yumuniverse.com/2011/09/29/easy-homemade-tomato-sauce/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/http://www.yumuniverse.com/2011/04/04/simple-cashew-cheese-spread/


10/1810

B L A C K B E A N N O O D L E

PAD THAI

A

B

C

TOOLS

Wok or large skilletChefs knifeLarge potSmall glass bowlWhisk or small spoonSilicone spatula or wooden spoon

INGREDIENTS1 package black bean noodles

1-2 tsp unrefined coconut oil

1 red onion, diced

1 medium zucchini, diced

1 medium yellow squash, diced

1 tsp fresh ginger, minced

4 cloves garlic, minced

2 tbsp coconut aminos

Juice of 2 limes

2 tbsp raw almond butter

1 tsp Sriracha sauce(optional, but awesomeadd toshopping list if you want it.)

3 tbsp sucanat

2 tbsp toasted sesame oil

2 green onions, sliced thinly

cup or more of fresh cilantro,roughly chopped

STEPS

1. Whisk together coconut aminos,almond butter, lime juice, sesame oil,sriracha and sucanat. Set aside.

2. Start a large pot of boiling waterand prepare black bean noodlesaccording to manufacturersinstructions. Once noodles arecooked, rinse with cool water andset aside. Maybe sprinkle and tosswith sesame oil to keep them fromsticking together (B).

3. In wok, or skillet, warmed andgreased with coconut oil, cook theonion about 7 minutes (A). Stir inginger and cook 3 minutes. Adddiced squash and zucchini and cook

together, stirring occasionally, 5minutes. Add garlic and cookanother 3 minutes.

4. Add the cooked noodles and thesauce to skillet veggies. Cook forabout 3 minutes, stirring wellthesauce will thicken as it cooks (C).

5. Serve hot in your favorite bowls,topped with sliced green onions andfresh, chopped cilantro.

ADAPTATIONS & TIPS1. No sucanat? You can always put

the sauce ingredients in the blenderwith about 4-6 Medjool dates andblend until smooth.

2. You can use brown rice noodles orany other gluten-free Asian-stylenoodles that you can find.

3. I like coconut aminos becausethey are soy-free, but tamari, lowsodium soy sauce, or nama shoyu,works fine too.

4. Add more sriracha to taste if youlike more heat.

OMNI SUGGESTIONS

1. Omnis love this one as-is, but youcould mix in some roasted chickenor grilled shrimp.

MAKES 4 SERVINGS

DAY ONE | d i n n e r


11/1811

A L M O N D C R U N C H

K A L E C H I P S

H E R B E D

C A S H E W S

s n a c k o p t i o n s

ADAPTATION SUGGESTIONS

1. Add 1 tsp chipotle powder, and a pinch of cayenneto the mix for a spicy variation.


1. Try making this recipe with a combination of nutsand seeds like sunflower, sesame, almonds, walnutsand pumpkin seeds.

A D D T H E S E S N A C K S T O T H E R O T A T I O N T H I S W E E K .

B E S U R E T O A D D T H E E X T R A I N G R E D I E N T S T O Y O U R S H O P P I N G L I S T

I F Y O U C H O O S E T O P R E P A R E T H E M . A N D R E M E M B E R , Y O U C A N

A L WA Y S A D D E X T R A S A L A D S A N D S M O O T H I E S

T O T H E M I X , T O O T H E M O R E G R E E N S T H E B E T T E R .

SNACKS
http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/09/07/herbed-cashews-raw-roasted/http://www.yumuniverse.com/2011/11/30/almond-crunch-kale-chips/


12/1812

d e s s e r t o p t i o n s

C O C O A , K A L E & B E E T

C U P C A K E S W I T H C O C O N U T

C R E A M F R O S T I N G

A P R I C O T & P E A R

G A L E T T E S

ADAPTATION SUGGESTION

1. Skip the frosting and make them muffins.


1. Try any combination of jam and fruit, like: mixedberry and blueberry, or blueberry jam with freshstrawberries. Even apple jelly with fresh pears, orBlackberry jam with fresh blackberries and freshthyme. Experimentuse the crust as a base.

2. Make galettes Elvis would love. Spread unbakeddough with homemadeJungle Peanut Butter or

Almond Butter, top with vegan chocolate chips andsliced banana. Sprinkle with sucanat and bake. Oh my.

H E A L T H F U L D E S S E R T S T O T R Y O U T I F Y O U L I K E .

B E S U R E T O A D D T H E E X T R A I N G R E D I E N T S T O Y O U R S H O P P I N G L I S T

I F Y O U C H O O S E T O P R E P A R E T H E M .

DESSERTS
http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2010/09/24/homemade-roasted-jungle-peanut-butter/http://www.yumuniverse.com/2010/09/24/homemade-roasted-jungle-peanut-butter/http://www.yumuniverse.com/2010/02/14/robyns-vegan-pear-galettes/http://www.yumuniverse.com/2012/03/05/cocoa-kale-beet-cupcakes-cupcakes-with-vanilla-coconut-cream-frosting/


13/1813

PLANT-BASED RESOURCES FOR YU

E B O O K S , S U B S C R I P T I O N S A N D M E M B E R S H I P D E S I G N E D

F O R A V A R I E T Y O F B U D G E T S A N D N E E D S .

3-MONTH MEAL PLAN SUBSCRIPTION

12 recipes per plan

One plan a week sent directly to your Inbox

2 snack and 2 dessert suggestions per plan

Adaptations for herbie/omni households

Easily printable so you can create a binder

Entire subscription over 300 pages of inspiration

Each plan includes detailed shopping list

BONUS 35-Page Plant-Based Welcome Packet

$75

This sample meal plan isjust one day! When yousubscribe you will receive48 more days worth ofbeautiful meal plans fullof tips, recipes, shoppinglists and inspiration.

SUBSCRIBE
http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/http://www.yumuniverse.com/store/eguides/three-months-meal-plans/


14/18
http://www.yumuniverse.com/store/eguides/treats-gluten-free-plant-based-baking-vol-1/http://www.yumuniverse.com/store/eguides/treats-gluten-free-plant-based-baking-vol-1/http://www.yumuniverse.com/store/eguides/yu-test-drive/http://www.yumuniverse.com/store/eguides/yu-test-drive/http://www.yumuniverse.com/store/eguides/30-dinners/http://www.yumuniverse.com/store/eguides/30-dinners/http://www.yumuniverse.com/store/eguides/dairy-freedom-the-ultimate-guide-to-life-after-dairy-products/http://www.yumuniverse.com/store/eguides/dairy-freedom-the-ultimate-guide-to-life-after-dairy-products/


15/1815

PLANT-BASED RESOURCES FOR YU

E B O O K S , S U B S C R I P T I O N S A N D M E M B E R S H I P D E S I G N E D

F O R A V A R I E T Y O F B U D G E T S A N D N E E D S .

1

HOLIDAYSURVIVALGUIDE

T H E Y U M U N I V E R S E

P L A N T - B A S E D + G L U T E N - F R E E

R E C I P E S A N D T I P S

YumUniv r

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*LIFETIME MEMBERSHIP GET IT ALL*

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All-access to the Exclusive YU Community

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16/1816

WHAT PEOPLE ARE SAYING ABOUT YU

One of my personal favorite online food

resourcesexcellent design, packed

with plant-based, whole food recipes,

and beautiful photography.

Brendan Brazier

Best-selling author

Former Ironman triathlete

Founder of Vega

Found some great plant-based recipes

from YumUniverse that look delicious...

Love the diversity of healthful recipes.

Dean Ornish, MD (via Twitter)

Clinical Professor of Medicine at UCSF and Founder/President of Preventive Medicine

Research Institute pmri.org

Heather's creativity & passion for

real, wholesome, plant-based food

is contagious!

Dawn Jackson Blatner

RD, CSSD, LDN

Founder of The Flexitarian DietOfficial Nutritionist for Chicago Cubs

I congratulate you going down the

path that you have taken. The world

needs more people like you."

T. Colin Campbell, PhD

Author of The China Study

Professor, Cornell University

This was sooooo yummy! Both my mom

and omnivore husband couldn't believe that

there was no cream or cheese in this recipe!

So far everything I've made from your meal

plans have been sooooo delicious. Thank

you for your recipes. Julia


17/1817

Think I am going to

love this site! And

these muffins!!!

Kristin Bauer

Pam from HBOs

True Blood

My omni husbands review

of last nights Blue Corn Red

Quinoa Tacos w/Ancho Sauce:

These are better than meat.

Make more. femfoodie

This week I have made the pot pies,

the sliders, and the oatmeal cookies.

I am addicted to YU. Everything is

always so good!

Sara S. (via Facebook)

I really cant thank you enough.

The Test Drive really provided that last

big push I needed to get serious about

meal planning and cooking every week.

Alexandra M.

I made this last night and my very carnivorous

husband said, and I quote If all vegan food

tastes like this, Ill never eat meat again!

Jamie Brooke (via Facebook)

The Lifetime Membership

materials are impressive

resourcesbeautifully designed

and photographed, too. What I

love most is that they are

whole-food based, using a variety

of amazing plant foods without

being complicated or rabbit-

foodish. It all just looks delicious.And the bonus Welcome Packet

is really well donea great

resource for someone new to

this way of eating.

Matt Frazier

Founder of NoMeatAthlete

WHAT PEOPLE ARE SAYING ABOUT YU


18/18

S T A Y C O N N E C T E D T O Y U

FACEBOOK

PINTEREST

FLICKR

TWITTER

YOUTUBE

YUMUNIVERSE.COM
http://www.facebook.com/YumUniversehttp://pinterest.com/heathercrosby/http://www.flickr.com/photos/yumuniversehttps://twitter.com/yumuniversehttp://www.youtube.com/yumuniversehttp://www.yumuniverse.com/http://pinterest.com/heathercrosby/http://www.youtube.com/yumuniversehttps://twitter.com/yumuniversehttp://www.flickr.com/photos/yumuniversehttp://www.yumuniverse.com/http://www.facebook.com/YumUniverse

yumuniverse sample 1day mealplan1

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