Meal Plan

Meal Plan – Day 1

Breakfast

Print Recipe

Steel Cut Irish Oatmeal

A hearty breakfast to start your day!
Prep Time5 minutes
Cook Time10 minutes
Course: Breakfast
Servings: 1

Ingredients

  • 1/4 cup of McCann’s Quick & Easy Steel-Cut Irish Oatmeal or another brand
  • 2 tablespoons raisins
  • dash cinnamon or raw cane sugar
  • 3/4 cups boiling water
  • 1/2 cup Blueberries sliced bananas, sliced strawberries, or favorite fruit

Instructions

  • Bring water to a boil. Add the oatmeal, reduce heat to low, simmer uncovered for 7-10 minutes, stirring regularly and allow to stand for 1 minute before serving. Combine other ingredients in a medium bowl and ready to eat.

Lunch

Print Recipe

Mock Tuna Sandwich

Prep Time15 minutes
Author: Mary McDougall

Ingredients

  • Spread:
  • 1 15 ounce can garbanzo beans drained and rinsed
  • 1/2 cup finely chopped celery
  • 1/4 cup finely chopped sweet onion
  • 1/4 cup finely chopped green onions
  • 2 tablespoons sweet or dill pickle relish
  • 1 tablespoon lemon juice
  • 1/4 cup fat-free Soy mayonnaise
  • 8 slices whole wheat bread
  • lettuce optional
  • tomatoes
  • mustard optional

Instructions

  • Mash beans with a bean masher. Place in a bowl and add celery, onions, relish, lemon juice and fat-free tofu mayonnaise. Mix well. Chill to blend flavors. Spread bread with mustard, if desired. Place about 1/2 cup of the spread on four of the bread slices. Add lettuce, tomatoes if desired, close up and eat. Cut up a celery and carrot into sticks and eat with sandwich.
  • ° Make Your Fat-Free Own Mayo Below
    TOFU MAYO
    This is a delicious mayonnaise substitute, without all the fat found in commercial vegan mayonnaise. Use this in any of your favorite recipes calling for mayonnaise. Serving size: Variable
    1 package silken tofu1 Tbs cider vinegar1 Tbs lemon juice 1 Tbs Dijon mustard1 Tbs raw cane sugar1/2 tsp salt (optional)
    Procedure
    Place all of the ingredients in a food processor and process for 2 minutes to form a smooth puree. Taste and adjust seasonings, as needed. Transfer to an airtight container and store in the refrigerator for 7-10 days.