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MAYAN BOTANICALS
Private client document

Wanda Cook — Premium Personalized Nutrition Plan

An ongoing, organic, plant-centered two-meal way of eating. The first 30 days are your starter and support phase; the plan continues beyond them.

Prepared by DocTA Herbalist Dwight, Mayan Botanicals. To be used alongside Wanda's oncology team, primary clinician, oncology dietitian and pharmacist.

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Welcome

A warm welcome from DocTA Herbalist Dwight

Wanda, welcome. I built this plan for you, around the way you already like to eat: two good meals a day, the second one finished before four o'clock, organic food, plants at the center of the plate, and nothing sweetened.

This is not a thirty-day program with a finish line. It is an ongoing way of eating, and the first thirty days are simply the starter phase, where we get the rhythm, the shopping and the cooking to feel easy. After that we keep going and keep adjusting together.

Everything here works alongside your oncology team, your primary clinician, your oncology dietitian and your pharmacist. They lead on your medical care. My job is to make the food side warm, simple and doable, so you always know what to cook and never feel alone with it.

Read the MASTER DAILY SCHEDULE first. Print it and put it on the refrigerator. Then look at the first week of the calendar and the Week 1 shopping list. That is all you need to begin.

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Daily rhythm

MASTER DAILY SCHEDULE

Your whole day in seven steps. Print this page and keep it where you can see it. Times marked "suggested" are placeholders until Wanda's usual waking time is confirmed.

  1. Wake up and gentle hydration

    on waking

    Sit up slowly. Drink a glass of room-temperature water, sipped, not gulped. Open the curtains.

  2. Prescribed medicines exactly as directed

    as prescribed

    Take every medicine exactly as your prescriber and pharmacist directed, at the times they set. Nothing here changes that.

  3. Calm morning

    before Meal 1

    Three slow breaths. A little sunlight, a short stretch, or a quiet cup of warm water. Nothing rushed.

  4. Meal 1

    suggested 10:00 AM

    Sit down, screen off, and eat the day's first meal from the calendar. Chew slowly and stop when comfortably full.

  5. Water, rest, gentle movement

    between meals

    Keep a covered cup of water within reach and sip through the early afternoon. Rest with your feet up. A short walk only if it feels good and your team agrees.

  6. Meal 2, finished before 4:00 PM

    suggested 3:15 PM

    Warm and plate the day's second meal early enough to finish it, unhurried, before four o'clock. This is your last food of the day.

  7. Evening wind-down and set up tomorrow

    evening

    No more food. Sip a little water if thirsty, then stop before bed. Lay out tomorrow's water cup and container, lights low, bed at a regular time.

No routine snacks. This schedule has two meals only. Small rescue snack recipes (Recipes 57 to 64) are kept in a separate section for days when Wanda's oncology team, appetite, medication schedule or treatment symptoms make extra nourishment appropriate.

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Voice support

Talk with Coach Prince

One tap. A warm greeting. One question at a time.

Coach Prince can help Wanda find today's meals, understand a recipe, prepare a shopping list, and form useful questions for DocTA or her healthcare team.

Before the first conversation: the browser may ask for microphone access. Share only what feels comfortable. Coach Prince does not diagnose, prescribe, change medicine, or replace Wanda's oncology and nutrition team.
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Starter cycle

First 30-day two-meal calendar

The first 30 days are mapped as the starter and support cycle inside an ongoing plan. Every day has exactly two meals. Meal 2 is served about 3:15 PM so it is finished before 4:00 PM. "Freezer" means a portion cooked earlier in the plan, thawed overnight in the refrigerator.

Portion note: one serving is the standard portion. If Wanda's oncology dietitian asks for more energy or protein, use a 1 1/2 serving portion or add a hemp-seed or pumpkin-seed topper. Do not reduce below one serving.

Week 1: Days 1 to 7

Week 2: Days 8 to 14

Week 3: Days 15 to 21

Week 4: Days 22 to 30 (Days 29 and 30 continue the rhythm from the freezer stock)

Day 30

Meal 1 (10:00 AM)
Recipe 48: Sweet Potato and Black-Eyed Pea Stew with Kale freezer (cooked Week 3)
Meal 2 (3:15 PM, done by 4:00)
Recipe 43: Stewed Peas with Thyme, Scallion and a Small Millet Portion freezer (cooked Week 4)
Hydration
A warm mug of plain water in the evening, sipped slowly, then stop before bed.
Calm cue
Eat Meal 1 sitting down, screen off, with a window or a little music.
Swap
Gentle option: Recipe 5 (warm, soft bowl) for Meal 1 or Recipe 53 (light ginger broth bowl) for Meal 2.
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Recipes

Recipe library: 64 recipes

Sixty-four distinct organic, plant-centered recipes. Categories are choices for each of the two daily meals, not four meals in a day. Every recipe honors Wanda's exclusions: no meat, fish, tilapia, shellfish, eggs, dairy, rice, bread, added sugar, syrups, sweetened drinks or refined carbohydrates.

Optional rescue snacks (Recipes 57 to 64): Use only when appropriate for Wanda's personal care plan. They are not a third daily meal.

First meal (Meal 1): Recipes 1 to 16

Recipe 1. Savory Millet Porridge with Hemp and Callaloo

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 30 min

Portion One serving is about 2 cups of thick porridge; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • scant 1/2 cup dry millet, rinsed (90 g)
  • 2 1/4 cups filtered water (550 g)
  • 1 small bunch callaloo (about 4 cups chopped), stems trimmed (200 g)
  • 1/2 medium yellow onion, finely chopped (75 g)
  • 2 scallions, sliced (30 g)
  • 2 cloves garlic, minced (6 g)
  • 3 sprigs fresh thyme, leaves stripped (3 g)
  • 1 tablespoon extra-virgin olive oil (14 g)
  • 1/4 cup full-fat coconut milk (60 g)
  • 4 tablespoons hulled hemp seeds (40 g)
  • 2 tablespoons nutritional yeast (15 g)
  • 1 small pinch sea salt (1 g)
  • 1/2 teaspoon black pepper (1 g)

Preparation

  1. Rinse the millet in a fine sieve until the water runs clear. Put it in a medium pot with the water and bring to a boil.
  2. Lower the heat, cover, and simmer 20 to 25 minutes, stirring now and then, until the millet is soft and the porridge is thick and creamy.
  3. While the millet cooks, warm the olive oil in a skillet over medium heat. Add the onion and cook 4 minutes until soft.
  4. Add the garlic, thyme, and chopped callaloo. Cover and cook 5 to 6 minutes until the greens are tender, stirring once.
  5. Stir the coconut milk, nutritional yeast, salt, and pepper into the finished porridge until smooth.
  6. Fold the cooked callaloo into the porridge. Spoon into bowls and top each with 2 tablespoons of hemp seeds and the sliced scallion.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No callaloo: use 4 cups chopped spinach or Swiss chard, cooked the same way.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, cook the greens very soft, add a little extra water so the porridge is loose, and serve warm rather than hot.

Estimated nutrition per serving

490calories
19.2 gprotein
48.8 gtotal carbohydrate
10.8 gfiber
38 gest. net carbohydrate
26.4 gtotal fat
8.7 gsaturated fat
226 mgsodium

Notable micronutrients magnesium, manganese, iron, phosphorus

Why it fits Wanda's plan A savory, familiar Jamaican-style porridge with hemp seeds and nutritional yeast for a protein-rich, gentle start that fits the two-meal rhythm.

Recipe 2. Teff Porridge with Berries and Pumpkin Seeds

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 5 minCook 20 min

Portion One serving is about 1 3/4 cups of porridge with toppings; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1/2 cup dry teff grain (95 g)
  • scant 2 cups filtered water (450 g)
  • 1 cup unsweetened soy milk (240 g)
  • 1 tablespoon chia seeds (12 g)
  • 1 teaspoon ground cinnamon (2 g)
  • 1/4 teaspoon ground nutmeg (1 g)
  • 1/2 teaspoon pure vanilla extract (3 g)
  • 1 tiny pinch sea salt (0.5 g)
  • 3/4 cup fresh blueberries (120 g)
  • 6 tablespoons pumpkin seeds (pepitas) (50 g)
  • 2 tablespoons hulled hemp seeds (20 g)

Preparation

  1. Put the teff and water in a small pot. Bring to a boil, then lower the heat to a gentle simmer.
  2. Cook uncovered 12 to 15 minutes, stirring often with a wooden spoon so it does not stick, until thick like a soft grits.
  3. Stir in the soy milk, chia seeds, cinnamon, nutmeg, vanilla, and salt. Simmer 3 more minutes until creamy.
  4. Meanwhile, toast the pumpkin seeds in a dry skillet over medium heat 3 minutes, shaking the pan, until they start to pop.
  5. Spoon the porridge into two bowls. Top each with half the blueberries, toasted pumpkin seeds, and hemp seeds.
  6. Let it cool a minute or two before eating; it thickens as it sits.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Add a splash of soy milk when reheating.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: use unsweetened almond milk and add 2 more tablespoons hemp seeds per serving to keep the protein up.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty or mouth soreness: grind the pumpkin seeds in a blender before adding, mash the berries into the porridge, and serve warm rather than hot.

Estimated nutrition per serving

482calories
21.9 gprotein
52.8 gtotal carbohydrate
10.3 gfiber
42.5 gest. net carbohydrate
22.5 gtotal fat
3.4 gsaturated fat
150 mgsodium

Notable micronutrients magnesium, iron, calcium, zinc

Why it fits Wanda's plan A soft, warm porridge with a measured portion of whole grain and fruit, with seeds for protein; easy to batch and reheat.

Recipe 3. Ackee-Style Turmeric Tofu Scramble with Pumpkin and Scallion

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 20 min

Portion One serving is about 2 cups of scramble with avocado; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2/3 block (9 1/2 oz) extra-firm tofu, pressed and crumbled (270 g)
  • 3 cups calabaza pumpkin, peeled and cut in 1/2-inch cubes (350 g)
  • 1/2 medium yellow onion, chopped (75 g)
  • 1/2 red bell pepper, diced (75 g)
  • 1 medium tomato, chopped (125 g)
  • 3 scallions, sliced (40 g)
  • 2 cloves garlic, minced (6 g)
  • 3 sprigs fresh thyme, leaves stripped (3 g)
  • 1 1/2 teaspoons ground turmeric (3 g)
  • 1/2 teaspoon ground allspice (1 g)
  • 1/2 teaspoon black pepper (1 g)
  • 1 tiny sliver Scotch bonnet, seeds removed (optional) (3 g)
  • 1 1/2 tablespoons nutritional yeast (10 g)
  • 1 1/2 tablespoons extra-virgin olive oil (20 g)
  • 1 small pinch sea salt (1 g)
  • 1/2 avocado, sliced, to serve (75 g)

Preparation

  1. Steam the pumpkin cubes in a covered pot with 1/2 inch of water for 8 to 10 minutes until fork-tender. Drain and set aside.
  2. Warm the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook 4 minutes until soft.
  3. Add the garlic, thyme, Scotch bonnet, turmeric, and allspice. Stir 30 seconds until fragrant.
  4. Crumble the tofu into the pan with your hands into ackee-sized pieces. Stir gently to coat in the golden spices and cook 5 minutes.
  5. Add the tomato, steamed pumpkin, nutritional yeast, salt, and black pepper. Cook 3 minutes more, folding gently so the pumpkin stays in soft chunks.
  6. Turn off the heat and fold in most of the scallion. Serve warm with the avocado slices and the rest of the scallion on top.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Add the avocado fresh at serving.

Batch and freezer Freezes well up to 2 months in single portions (without the avocado); thaw overnight in the refrigerator.

Substitution Soy-free: use 2 cups cooked chickpeas, lightly mashed with a fork, in place of the tofu.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

465calories
30.6 gprotein
32.7 gtotal carbohydrate
12.3 gfiber
20.4 gest. net carbohydrate
28.1 gtotal fat
4.2 gsaturated fat
226 mgsodium

Notable micronutrients manganese, iron, calcium, vitamin E

Why it fits Wanda's plan The familiar look and flavor of an ackee-style Jamaican scramble made from tofu, with pumpkin as a measured lower-glycemic carbohydrate; protein-rich and gentle.

Recipe 4. Chickpea Flour Pancakes (Pudla) with Spinach and Tomato Salad

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 20 min

Portion One serving is 2 pancakes (about 6 inches each) with half the salad; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/4 cups chickpea flour (140 g)
  • 1 cup filtered water (230 g)
  • 3 cups baby spinach, finely chopped (100 g)
  • 1/2 medium yellow onion, finely chopped (75 g)
  • 2 scallions, thinly sliced (30 g)
  • 3 tablespoons chopped fresh cilantro (10 g)
  • 1 tablespoon grated fresh ginger (6 g)
  • 1 teaspoon ground cumin (2 g)
  • 1 teaspoon ground turmeric (2 g)
  • 1/2 teaspoon black pepper (1 g)
  • 1 small pinch sea salt (1 g)
  • 1 1/2 tablespoons extra-virgin olive oil, for the pan (20 g)
  • 1 medium tomato, diced (125 g)
  • 1/3 cucumber, diced (100 g)
  • 1 tablespoon fresh lime juice (15 g)
  • 1/2 avocado, diced (75 g)
  • 2 tablespoons hulled hemp seeds (20 g)

Preparation

  1. Whisk the chickpea flour with the water in a bowl until smooth, like a thin pancake batter. Let it rest 10 minutes.
  2. Stir in the chopped spinach, onion, half the scallion, cilantro, ginger, cumin, turmeric, salt, and pepper.
  3. Warm a little of the olive oil in a nonstick skillet over medium heat. Pour in about 1/2 cup of batter and tilt the pan to spread it to a 6-inch round.
  4. Cook 3 to 4 minutes until the edges look dry and the bottom is golden, then flip and cook 2 to 3 minutes more. Repeat to make 4 pancakes, adding oil as needed.
  5. Make the salad: toss the tomato, cucumber, avocado, the rest of the scallion, lime juice, and hemp seeds in a bowl.
  6. Serve 2 warm pancakes per person with the salad spooned alongside or over the top.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat pancakes in a dry skillet or microwave until steaming hot (165°F); reheat a portion only once. Keep the salad separate and add fresh.

Batch and freezer Pancakes freeze well up to 2 months stacked with parchment between them; thaw overnight in the refrigerator.

Substitution No fresh spinach: stir in 1/2 cup thawed, squeezed frozen chopped spinach instead.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: omit the black pepper and ginger, cook the pancakes a little thicker and softer, and skip the raw onion in the salad.

Estimated nutrition per serving

538calories
22.9 gprotein
58.1 gtotal carbohydrate
14.4 gfiber
43.7 gest. net carbohydrate
26.1 gtotal fat
3.2 gsaturated fat
291 mgsodium

Notable micronutrients iron, folate, magnesium, vitamin E

Why it fits Wanda's plan Chickpea flour gives a naturally protein-rich, grain-free pancake; with a fresh salad it makes a filling first meal of the day.

Recipe 5. Warm Oat and Chia Bowl with Tahini and Raspberries

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 5 minCook 12 min

Portion One serving is about 1 3/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • scant 1 cup rolled oats (certified gluten-free) (80 g)
  • 2 tablespoons chia seeds (24 g)
  • 1 1/2 cups unsweetened soy milk (360 g)
  • 2/3 cup filtered water (150 g)
  • 1 teaspoon ground cinnamon (2 g)
  • 1/2 teaspoon pure vanilla extract (3 g)
  • 1 tiny pinch sea salt (0.5 g)
  • 2 tablespoons tahini (30 g)
  • 3 tablespoons hulled hemp seeds (30 g)
  • 1 cup fresh raspberries (120 g)
  • 2 tablespoons chopped walnuts (15 g)

Preparation

  1. Combine the oats, chia seeds, soy milk, water, cinnamon, and salt in a small pot.
  2. Bring to a gentle simmer over medium heat, stirring often, and cook 8 to 10 minutes until thick and creamy.
  3. Turn off the heat and stir in the vanilla and the tahini until it melts in and the oats look glossy.
  4. Divide between two bowls. Top each with half the raspberries, hemp seeds, and chopped walnuts.
  5. Let it sit 2 minutes; the chia will thicken it a little more. Add a splash of warm soy milk if you like it looser.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Add a splash of soy milk when reheating.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No raspberries: use 1 cup fresh or frozen (no sugar added) blueberries or strawberries.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty: leave out the walnuts, mash the raspberries into the bowl, and cook the oats a few minutes longer for a softer texture.

Estimated nutrition per serving

529calories
21.6 gprotein
48.9 gtotal carbohydrate
15.7 gfiber
33.2 gest. net carbohydrate
30.1 gtotal fat
3.5 gsaturated fat
187 mgsodium

Notable micronutrients magnesium, zinc, omega-3 fats, manganese

Why it fits Wanda's plan Soft, warm, and simple, with soy milk, chia, tahini, and hemp raising the protein so a modest portion of oats carries the morning.

Recipe 6. Savory Oat Congee with Mushrooms, Ginger, and Tempeh

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 30 min

Portion One serving is about 2 1/2 cups of congee with toppings; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • scant 1 cup rolled oats (certified gluten-free) (80 g)
  • 2 cups low-sodium vegetable broth (500 g)
  • 1 1/4 cups filtered water (300 g)
  • 1 1/2 tablespoons grated fresh ginger (10 g)
  • 2 cloves garlic, minced (6 g)
  • 3/4 pack (6 oz) tempeh, cut in small cubes (170 g)
  • 1 pack (8 oz) cremini mushrooms, sliced (200 g)
  • 1 small head bok choy, chopped (150 g)
  • 1 tablespoon extra-virgin olive oil (14 g)
  • 2 teaspoons reduced-sodium tamari (10 g)
  • 3 scallions, sliced (40 g)
  • 1 tablespoon sesame seeds (10 g)
  • 1/2 teaspoon black pepper (1 g)

Preparation

  1. Put the oats, broth, water, half the ginger, and the garlic in a medium pot. Bring to a boil, then lower to a simmer.
  2. Cook uncovered 20 minutes, stirring now and then, until the oats break down into a loose, soupy porridge (congee). Add a splash of water if it gets too thick.
  3. While it simmers, warm the olive oil in a skillet over medium-high heat. Add the tempeh cubes and brown 4 to 5 minutes, turning once.
  4. Add the mushrooms and the rest of the ginger. Cook 5 minutes until the mushrooms release their juices and turn golden. Splash in the tamari and stir.
  5. Stir the bok choy into the congee for the last 3 minutes so it wilts and softens.
  6. Ladle the congee into bowls. Top with the tempeh and mushrooms, sliced scallion, sesame seeds, and black pepper.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Thin with a little water when reheating.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: replace the tempeh with 1 1/2 cups cooked chickpeas, browned in the pan the same way, and use 2 teaspoons coconut aminos instead of tamari.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or a sensitive stomach: omit the black pepper, reduce the ginger by half, cook the mushrooms until very soft, and serve warm rather than hot.

Estimated nutrition per serving

471calories
28.9 gprotein
46.7 gtotal carbohydrate
11.9 gfiber
34.8 gest. net carbohydrate
21.9 gtotal fat
4 gsaturated fat
395 mgsodium

Notable micronutrients magnesium, calcium, iron, manganese

Why it fits Wanda's plan A comforting, soft, savory bowl that is easy to swallow, with tempeh for protein; fits the two-meal rhythm and reheats well.

Recipe 7. Buckwheat and Berry Bowl with Hemp and Soy Yogurt

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 18 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1/2 cup buckwheat groats (dry) (90 g)
  • 1 1/2 cups filtered water (350 g)
  • 1 teaspoon ground cinnamon (2 g)
  • 1 tiny pinch sea salt (0.5 g)
  • 3/4 cup plus 2 tablespoons unsweetened soy yogurt (200 g)
  • 3 tablespoons hulled hemp seeds (30 g)
  • 2 1/2 tablespoons pumpkin seeds (pepitas) (20 g)
  • 3 tablespoons chopped walnuts (20 g)
  • 1 cup sliced strawberries (150 g)
  • scant 1/2 cup blueberries (60 g)
  • 2 teaspoons fresh lime juice (10 g)
  • 4 fresh mint leaves, torn (optional) (3 g)

Preparation

  1. Rinse the buckwheat groats. Toast them in a dry pot over medium heat 2 minutes, stirring, until they smell nutty.
  2. Add the water, cinnamon, and salt. Bring to a boil, cover, lower the heat, and simmer 12 to 14 minutes until tender and the water is absorbed.
  3. Fluff with a fork and let cool 5 minutes so it is warm, not hot.
  4. Toss the strawberries and blueberries with the lime juice and mint.
  5. Divide the buckwheat between two bowls. Spoon the soy yogurt over the top, then the berries.
  6. Finish each bowl with hemp seeds, pumpkin seeds, and walnuts.

Storage and reheating Refrigerate the cooked buckwheat, soy yogurt, and berries in separate covered containers up to 3 days. Warm the buckwheat gently or serve it cool; assemble at serving.

Batch and freezer Cooked buckwheat freezes well up to 2 months in single portions; thaw overnight in the refrigerator. Assemble the bowl fresh.

Substitution Soy-free: use unsweetened coconut yogurt and add 2 more tablespoons hemp seeds per serving.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty or mouth soreness: omit the walnuts, grind the seeds, cook the buckwheat a few extra minutes with 1/4 cup more water so it is soft, and skip the lime.

Estimated nutrition per serving

454calories
19.9 gprotein
50.3 gtotal carbohydrate
9.8 gfiber
40.5 gest. net carbohydrate
23.1 gtotal fat
2.8 gsaturated fat
119 mgsodium

Notable micronutrients magnesium, copper, manganese, omega-3 fats

Why it fits Wanda's plan Whole buckwheat in a measured portion with soy yogurt and seeds makes a cool, easy bowl that is protein-rich and gentle on a warm morning.

Recipe 8. Pumpkin and Tiger Nut Porridge with Hemp Seeds

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 30 min

Portion One serving is about 2 cups of porridge; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1/2 cup dried tiger nuts, soaked overnight (60 g)
  • scant 1/3 cup dry millet, rinsed (60 g)
  • 2 1/2 cups calabaza pumpkin, peeled and cubed (300 g)
  • 1 2/3 cups filtered water (400 g)
  • 1 cup unsweetened soy milk (240 g)
  • 1 tablespoon grated fresh ginger (6 g)
  • 1 teaspoon ground cinnamon (2 g)
  • 1/4 teaspoon ground nutmeg (1 g)
  • 1/2 teaspoon pure vanilla extract (3 g)
  • 1 tiny pinch sea salt (0.5 g)
  • 4 tablespoons hulled hemp seeds (40 g)
  • 2 1/2 tablespoons pumpkin seeds (pepitas) (20 g)

Preparation

  1. The night before, cover the tiger nuts with water and soak in the refrigerator so they soften.
  2. Drain the tiger nuts and put them in a blender with the soy milk. Blend 1 minute until smooth and milky, then set aside.
  3. In a medium pot, combine the millet, pumpkin cubes, water, ginger, cinnamon, nutmeg, and salt. Bring to a boil, cover, and simmer 20 minutes until the pumpkin falls apart.
  4. Mash the pumpkin into the millet with the back of a spoon so the porridge turns golden and creamy.
  5. Stir in the blended tiger nut mixture and the vanilla. Simmer 5 more minutes, stirring, until thick.
  6. Spoon into bowls and top with hemp seeds and pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Loosen with a little water or soy milk when reheating.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No tiger nuts: use 1/4 cup raw cashews, soaked and blended the same way.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty: blend the finished porridge briefly for a smoother texture and grind the seeds before adding.

Estimated nutrition per serving

502calories
19.1 gprotein
51.2 gtotal carbohydrate
11.9 gfiber
39.3 gest. net carbohydrate
25.5 gtotal fat
3.7 gsaturated fat
155 mgsodium

Notable micronutrients magnesium, potassium, iron, zinc

Why it fits Wanda's plan A Jamaican-style pumpkin porridge with the natural sweetness of tiger nuts and no added sweetener; hemp and pumpkin seeds keep it protein-rich for Meal 1.

Recipe 9. Black Bean and Avocado Breakfast Bowl over Riced Cauliflower

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 15 min

Portion One serving is about 2 1/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 cups cooked black beans, drained (about 1 1/3 cans, no salt added) (340 g)
  • 2 cups frozen riced cauliflower (200 g)
  • 1 tablespoon extra-virgin olive oil (14 g)
  • 1 clove garlic, minced (3 g)
  • 1 teaspoon ground cumin (2 g)
  • 1/2 teaspoon dried oregano (1 g)
  • 1 tiny sliver Scotch bonnet, seeds removed (optional) (2 g)
  • 1 small pinch sea salt (1 g)
  • 1 large tomato, diced (150 g)
  • 1/3 small red onion, finely chopped (50 g)
  • 3 tablespoons chopped fresh cilantro (10 g)
  • 2 tablespoons fresh lime juice (30 g)
  • 2/3 avocado, sliced (100 g)
  • 2 cups shredded romaine (100 g)
  • 4 tablespoons pumpkin seeds (pepitas), toasted (30 g)

Preparation

  1. Warm the olive oil in a skillet over medium heat. Add the garlic, cumin, oregano, and Scotch bonnet and stir 30 seconds.
  2. Add the black beans with 1/4 cup water and the salt. Simmer 6 to 8 minutes, mashing about a third of the beans with a fork so they turn saucy.
  3. In a second pan, cook the riced cauliflower over medium-high heat 5 minutes, stirring, until hot and the water has cooked off.
  4. Make the salsa: mix the tomato, red onion, cilantro, and lime juice in a small bowl.
  5. Divide the riced cauliflower and shredded romaine between two bowls. Spoon the warm beans over.
  6. Top with the tomato salsa, avocado slices, and toasted pumpkin seeds.

Storage and reheating Refrigerate the beans and riced cauliflower in a covered glass container up to 3 days; reheat until steaming hot (165°F), reheating a portion only once. Add the salsa, romaine, and avocado fresh.

Batch and freezer The seasoned beans freeze well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No black beans: use 2 cups cooked red kidney beans or gungo peas.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or a sensitive stomach: omit the Scotch bonnet and raw onion, mash the beans fully, and warm the salsa lightly instead of serving it raw.

Estimated nutrition per serving

520calories
24.7 gprotein
60.9 gtotal carbohydrate
24 gfiber
36.9 gest. net carbohydrate
23.5 gtotal fat
3.5 gsaturated fat
240 mgsodium

Notable micronutrients folate, iron, magnesium, vitamin E

Why it fits Wanda's plan Beans give solid protein and fiber, and riced cauliflower keeps the bowl lower-glycemic while still filling; familiar Caribbean flavors of lime, cilantro, and a hint of pepper.

Recipe 10. Tempeh Hash with Sweet Potato, Peppers, and Kale

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 25 min

Portion One serving is about 2 cups of hash; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 pack (8 oz) tempeh, cut in 1/2-inch cubes (200 g)
  • 1 large sweet potato (7 oz), peeled and cut in 1/2-inch dice (200 g)
  • 1 red bell pepper, diced (150 g)
  • 2/3 green bell pepper, diced (100 g)
  • 2/3 medium yellow onion, chopped (100 g)
  • 1 1/2 cups chopped kale, tough stems removed (100 g)
  • 2 cloves garlic, minced (6 g)
  • 1 teaspoon smoked paprika (2 g)
  • 1/2 teaspoon dried thyme (1 g)
  • 1/2 teaspoon ground allspice (1 g)
  • 1/2 teaspoon black pepper (1 g)
  • 1 small pinch sea salt (1 g)
  • 1 1/2 tablespoons extra-virgin olive oil (20 g)
  • 2 scallions, sliced (20 g)
  • 1 tablespoon fresh lime juice (15 g)

Preparation

  1. Steam the diced sweet potato in a covered pot with 1/2 inch of water for 6 minutes until just tender. Drain.
  2. Warm the olive oil in a large skillet over medium-high heat. Add the tempeh cubes and brown 5 minutes, turning, until golden on most sides. Move to a plate.
  3. Add the onion and both peppers to the skillet. Cook 5 minutes until softened.
  4. Add the garlic, smoked paprika, thyme, allspice, salt, and black pepper. Stir 30 seconds.
  5. Return the tempeh to the pan with the steamed sweet potato. Press into an even layer and cook 4 minutes without stirring so the bottom crisps a little, then toss.
  6. Add the kale and 2 tablespoons water, cover, and cook 3 minutes until the kale wilts. Squeeze the lime over, scatter with scallion, and serve.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: use 1 1/2 cups cooked black-eyed peas instead of tempeh, added with the sweet potato.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper and smoked paprika, steam the sweet potato and peppers until very soft, and serve warm rather than hot.

Estimated nutrition per serving

460calories
26.5 gprotein
47.3 gtotal carbohydrate
15.2 gfiber
32.1 gest. net carbohydrate
22 gtotal fat
4.1 gsaturated fat
283 mgsodium

Notable micronutrients iron, magnesium, calcium, vitamin C

Why it fits Wanda's plan A hearty skillet hash with tempeh for protein and a measured portion of sweet potato; savory, filling, and easy to batch.

Recipe 11. Lentil Breakfast Stew with a Little Plantain

First meal (Meal 1)Slot: Meal 1Yield: 3 servingsPrep 15 minCook 30 min

Portion One serving is about 2 cups of stew; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • scant 3 cups cooked brown or green lentils (from 1 heaping cup dry) (480 g)
  • 2/3 medium green plantain, peeled and cut in 1/2-inch rounds (120 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tablespoon grated fresh ginger (6 g)
  • 1 medium carrot, diced (80 g)
  • 2 medium tomatoes, chopped (200 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 teaspoon ground allspice (2 g)
  • 2 teaspoons Jamaican curry powder (4 g)
  • 1 tiny sliver Scotch bonnet, seeds removed (optional) (3 g)
  • 1 tablespoon extra-virgin olive oil (14 g)
  • 1 2/3 cups low-sodium vegetable broth (400 g)
  • scant 1/2 cup full-fat coconut milk (100 g)
  • 3 cups baby spinach (100 g)
  • 2 scallions, sliced (30 g)
  • 1/4 teaspoon sea salt (1.5 g)
  • 4 tablespoons pumpkin seeds (pepitas), toasted (30 g)

Preparation

  1. Warm the olive oil in a soup pot over medium heat. Add the onion and carrot and cook 5 minutes until soft.
  2. Add the garlic, ginger, allspice, curry powder, and Scotch bonnet. Stir 1 minute until fragrant.
  3. Add the tomatoes, thyme sprigs, plantain rounds, and broth. Bring to a simmer, cover, and cook 12 minutes until the plantain is tender.
  4. Stir in the cooked lentils and coconut milk. Simmer uncovered 8 minutes so the stew thickens.
  5. Add the spinach and salt and stir until the leaves wilt, about 2 minutes. Remove the thyme stems.
  6. Ladle into bowls and top with scallion and toasted pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No plantain: use 1 cup cubed calabaza pumpkin or butternut squash, added the same way.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or a sensitive stomach: omit the Scotch bonnet and curry powder, keep the thyme and allspice, cook the plantain until very soft, and serve warm rather than hot.

Estimated nutrition per serving

484calories
22.2 gprotein
63.5 gtotal carbohydrate
19.4 gfiber
44.1 gest. net carbohydrate
19.1 gtotal fat
8.8 gsaturated fat
334 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan An ital-style lentil stew with warm Jamaican spice and a small measured portion of plantain; protein-rich, gentle, and easy to batch and freeze.

Recipe 12. Silken Tofu and Berry Smoothie Bowl

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 0 min

Portion One serving is about 1 3/4 cups of smoothie with toppings; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 pack (12 oz) silken tofu, drained (340 g)
  • scant 2 cups frozen mixed berries (no sugar added) (280 g)
  • 3/4 cup plus 2 tablespoons unsweetened soy milk (200 g)
  • 4 tablespoons hulled hemp seeds (40 g)
  • 2 tablespoons ground flaxseed (14 g)
  • 1 teaspoon grated fresh ginger (5 g)
  • 1/2 teaspoon pure vanilla extract (3 g)
  • 1/2 teaspoon ground cinnamon (1 g)
  • 2 tablespoons chia seeds (24 g)
  • 2 1/2 tablespoons pumpkin seeds (pepitas) (20 g)
  • 2 tablespoons unsweetened shredded coconut, toasted (10 g)

Preparation

  1. Put the silken tofu, frozen berries, soy milk, half the hemp seeds, the ground flaxseed, ginger, vanilla, and cinnamon in a blender.
  2. Blend on high about 1 minute, stopping to scrape down the sides, until thick, smooth, and spoonable. Add a splash more soy milk only if the blades stick.
  3. Toast the shredded coconut and pumpkin seeds together in a dry skillet over medium heat 2 to 3 minutes until lightly golden.
  4. Pour the smoothie into two bowls.
  5. Top each bowl with the remaining hemp seeds, the chia seeds, and the toasted coconut and pumpkin seeds. Eat with a spoon right away.

Storage and reheating Best made fresh. The blended base can be refrigerated in a covered jar up to 24 hours; stir well and add the toppings at serving. Do not reheat.

Batch and freezer Best fresh; do not freeze.

Substitution Soy-free: use 1 cup unsweetened coconut yogurt plus 1/2 avocado instead of the silken tofu, and almond milk in place of soy milk.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty or mouth soreness: blend the seeds and coconut into the base instead of sprinkling on top, and let the bowl sit 5 minutes so it is cool rather than icy.

Estimated nutrition per serving

492calories
25 gprotein
32.6 gtotal carbohydrate
12.4 gfiber
20.2 gest. net carbohydrate
31.2 gtotal fat
6.2 gsaturated fat
98 mgsodium

Notable micronutrients magnesium, iron, omega-3 fats, zinc

Why it fits Wanda's plan Cool, smooth, and quick, with silken tofu and seeds making a genuinely protein-rich smoothie bowl for the days Wanda wants something light in texture but still filling.

Recipe 13. Coconut Chia Pudding with Mango and Lime

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 10 minCook 0 min

Portion One serving is about 1 1/2 cups of pudding with fruit; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 5 tablespoons chia seeds (60 g)
  • 1 1/2 cups unsweetened soy milk (360 g)
  • scant 1/2 cup light coconut milk (100 g)
  • 1/2 teaspoon pure vanilla extract (3 g)
  • 1/2 teaspoon ground cinnamon (1 g)
  • 1/2 teaspoon ground ginger (1 g)
  • 1 tablespoon fresh lime juice plus a little grated zest (15 g)
  • 1 small mango, diced (about 1 cup plus 2 tablespoons) (170 g)
  • 3 tablespoons hulled hemp seeds (30 g)
  • 3 tablespoons pumpkin seeds (pepitas) (25 g)
  • 2 tablespoons unsweetened shredded coconut, toasted (10 g)
  • 4 fresh mint leaves, torn (optional) (3 g)

Preparation

  1. In a jar or bowl, whisk together the soy milk, light coconut milk, vanilla, cinnamon, ground ginger, and half the lime juice.
  2. Stir in the chia seeds. Wait 5 minutes and stir again so no clumps settle at the bottom.
  3. Cover and refrigerate at least 4 hours or overnight until thick like pudding.
  4. Before serving, toast the shredded coconut and pumpkin seeds in a dry skillet 2 to 3 minutes until golden.
  5. Toss the diced mango with the rest of the lime juice, the zest, and mint.
  6. Divide the pudding between two bowls. Top with the mango, hemp seeds, and the toasted coconut and pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 4 days (pudding base); add fruit and toppings at serving. Serve cold or let sit at room temperature 10 minutes to take the chill off; do not reheat.

Batch and freezer Best fresh; do not freeze.

Substitution No mango: use 1 cup diced papaya or 1 cup fresh berries.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: skip the lime zest and mint, blend the pudding smooth before serving, and grind the seeds and coconut into the base rather than sprinkling on top.

Estimated nutrition per serving

489calories
20.1 gprotein
35 gtotal carbohydrate
14.9 gfiber
20.1 gest. net carbohydrate
33 gtotal fat
9.3 gsaturated fat
83 mgsodium

Notable micronutrients magnesium, omega-3 fats, iron, zinc

Why it fits Wanda's plan A make-ahead, no-cook Meal 1 with a modest portion of fruit and no added sweetener; chia, soy milk, and seeds make it protein-rich and gentle.

Recipe 14. Quinoa Breakfast Bowl with Kale, Edamame, and Ginger-Lime Dressing

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 20 min

Portion One serving is about 2 1/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • heaping 1/2 cup dry quinoa, rinsed (100 g)
  • scant 1 cup filtered water (220 g)
  • 1 1/2 cups frozen shelled edamame (200 g)
  • 2 cups chopped kale, tough stems removed (120 g)
  • 1/3 cucumber, diced (100 g)
  • 2 scallions, sliced (30 g)
  • 1/2 avocado, sliced (75 g)
  • 1 tablespoon sesame seeds, toasted (10 g)
  • 1 clove garlic, finely grated (3 g)
  • 1 tablespoon grated fresh ginger (6 g)
  • 2 tablespoons fresh lime juice (30 g)
  • 1 tablespoon extra-virgin olive oil (14 g)
  • 2 teaspoons reduced-sodium tamari (10 g)
  • 2 tablespoons chopped fresh cilantro (8 g)

Preparation

  1. Put the rinsed quinoa and water in a small pot. Bring to a boil, cover, lower the heat, and simmer 15 minutes until the water is absorbed. Let it stand 5 minutes, then fluff.
  2. Meanwhile, cook the edamame in a pot of boiling water 4 minutes. Add the kale for the last 2 minutes so it softens. Drain well.
  3. Make the dressing: whisk the garlic, ginger, lime juice, olive oil, and tamari in a small bowl.
  4. Toss the warm quinoa with half the dressing.
  5. Divide the quinoa between two bowls. Arrange the edamame, kale, cucumber, and avocado on top.
  6. Drizzle with the rest of the dressing and finish with scallion, cilantro, and toasted sesame seeds.

Storage and reheating Refrigerate the quinoa, edamame, and kale in a covered glass container up to 3 days; serve cool or reheat gently until steaming hot (165°F), reheating a portion only once. Add the cucumber, avocado, and dressing fresh.

Batch and freezer Cooked quinoa and edamame freeze well up to 2 months in single portions; thaw overnight in the refrigerator. Assemble the bowl fresh.

Substitution Soy-free: use 1 1/2 cups cooked chickpeas instead of edamame and coconut aminos instead of tamari.

Symptom modification (conditional) If Wanda's care team notes chewing difficulty or mouth soreness: cook the kale until very soft, skip the raw cucumber, halve the ginger and lime, and serve the bowl warm.

Estimated nutrition per serving

510calories
24.5 gprotein
56.1 gtotal carbohydrate
14.9 gfiber
41.2 gest. net carbohydrate
23.9 gtotal fat
3.1 gsaturated fat
216 mgsodium

Notable micronutrients folate, iron, magnesium, vitamin K

Why it fits Wanda's plan Edamame and quinoa together make this bowl protein-rich; a measured whole-grain portion with plenty of greens fits the two-meal rhythm.

Recipe 15. Sweet Potato and Chickpea Skillet with Spinach and Tahini

First meal (Meal 1)Slot: Meal 1Yield: 3 servingsPrep 15 minCook 25 min

Portion One serving is about 2 cups of skillet; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 1/4 cups cooked chickpeas, drained (about 1 1/2 cans, no salt added) (370 g)
  • 1 medium sweet potato (5 oz), peeled and cut in 1/2-inch dice (150 g)
  • 1 medium yellow onion, chopped (150 g)
  • 1 red bell pepper, diced (150 g)
  • 1 medium zucchini, diced (200 g)
  • 1 box (5 oz) baby spinach (140 g)
  • 3 cloves garlic, minced (9 g)
  • 1 1/2 teaspoons ground cumin (3 g)
  • 1 teaspoon smoked paprika (2 g)
  • 1/2 teaspoon dried thyme (1 g)
  • 1/2 teaspoon black pepper (1 g)
  • 1/4 teaspoon sea salt (1.5 g)
  • scant 2 tablespoons extra-virgin olive oil (24 g)
  • 2 tablespoons tahini (30 g)
  • 2 tablespoons fresh lime juice (30 g)
  • 3 tablespoons filtered water, for the sauce (45 g)
  • 4 tablespoons hulled hemp seeds (40 g)
  • 3 tablespoons chopped fresh parsley (10 g)

Preparation

  1. Warm the olive oil in a large skillet over medium heat. Add the sweet potato and onion, cover, and cook 8 minutes, stirring twice, until the sweet potato is nearly tender.
  2. Add the bell pepper, zucchini, garlic, cumin, smoked paprika, thyme, salt, and black pepper. Cook uncovered 6 minutes, stirring, until the vegetables soften.
  3. Add the chickpeas and 1/4 cup water. Cook 5 minutes, pressing a few chickpeas with the spoon, until everything is hot and lightly saucy.
  4. Pile the spinach on top, cover, and let it wilt 2 minutes, then fold it through.
  5. Whisk the tahini with the lime juice and the 3 tablespoons water until smooth and pourable.
  6. Spoon the skillet into bowls, drizzle with the tahini sauce, and top with hemp seeds and parsley.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once. Keep the tahini sauce in a small jar and add at serving.

Batch and freezer Freezes well up to 2 months in single portions (without the tahini sauce); thaw overnight in the refrigerator.

Substitution No sweet potato: use 1 1/2 cups cubed calabaza pumpkin or butternut squash.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or a sensitive stomach: omit the black pepper and smoked paprika, cook the vegetables softer with a splash more water, and mash half the chickpeas.

Estimated nutrition per serving

522calories
21.6 gprotein
61.7 gtotal carbohydrate
16.7 gfiber
45 gest. net carbohydrate
24.1 gtotal fat
3.1 gsaturated fat
290 mgsodium

Notable micronutrients iron, folate, manganese, vitamin C

Why it fits Wanda's plan A one-pan skillet with chickpeas, hemp, and tahini for protein and a measured portion of sweet potato; easy to batch for several mornings.

Recipe 16. Steamed Callaloo with Butter Beans and Yellow Yam

First meal (Meal 1)Slot: Meal 1Yield: 2 servingsPrep 15 minCook 25 min

Portion One serving is about 2 cups of callaloo and beans with 3 or 4 small slices of yam; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 small piece yellow yam (scant 4 oz), peeled and cut in 1/2-inch slices (110 g)
  • 1 2/3 cups cooked butter beans, drained (about 1 can plus 1/3 cup, no salt added) (280 g)
  • 1 large bunch callaloo (about 6 cups chopped), stems trimmed (300 g)
  • 1/2 medium yellow onion, chopped (75 g)
  • 2 scallions, sliced (30 g)
  • 2 cloves garlic, minced (6 g)
  • 1 medium tomato, chopped (125 g)
  • 3 sprigs fresh thyme (3 g)
  • 1 tiny sliver Scotch bonnet, seeds removed (optional) (2 g)
  • 1/3 cup full-fat coconut milk (80 g)
  • scant 1/2 cup filtered water (100 g)
  • 2 teaspoons extra-virgin olive oil (10 g)
  • 1 small pinch sea salt (1 g)
  • 1/2 teaspoon black pepper (1 g)
  • 2 1/2 tablespoons pumpkin seeds (pepitas), toasted (20 g)

Preparation

  1. Put the yam slices in a pot, cover with water, and boil 15 to 18 minutes until tender when pierced with a fork. Drain and keep warm.
  2. While the yam boils, warm the olive oil in a wide pot over medium heat. Add the onion and cook 3 minutes until soft.
  3. Add the garlic, tomato, thyme, and Scotch bonnet. Cook 2 minutes until the tomato softens.
  4. Add the chopped callaloo and the water. Cover and steam 6 to 8 minutes, stirring once, until the greens are tender.
  5. Stir in the butter beans, coconut milk, salt, and black pepper. Simmer uncovered 4 minutes until creamy and hot. Remove the thyme stems.
  6. Serve the callaloo and beans in bowls with the yam slices alongside, topped with scallion and toasted pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer The callaloo and beans freeze well up to 2 months in single portions; thaw overnight in the refrigerator. Boil the yam fresh, as it keeps best for 2 days refrigerated.

Substitution No yellow yam: use 1 small boiled sweet potato (4 oz) or 1 cup steamed calabaza pumpkin.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or a sensitive stomach: omit the Scotch bonnet and black pepper, cook the callaloo until very soft, and mash the yam with a spoonful of the coconut broth.

Estimated nutrition per serving

491calories
21 gprotein
62.7 gtotal carbohydrate
19 gfiber
43.7 gest. net carbohydrate
20.8 gtotal fat
10.3 gsaturated fat
242 mgsodium

Notable micronutrients iron, potassium, manganese, folate

Why it fits Wanda's plan A classic Jamaican plate of steamed callaloo with a small measured piece of yam, made protein-rich with butter beans; soft texture and familiar flavors.

Lunch-style (Meal 1 or Meal 2): Recipes 17 to 32

Recipe 17. Gungo Pea and Pumpkin Soup with Thyme

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 35 min

Portion One serving is about 2 cups of soup; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, sliced (white and green parts) (40 g)
  • 1 large carrot, diced (100 g)
  • 4 cups cubed calabaza pumpkin (about 1 lb) (460 g)
  • 2 1/2 cups cooked gungo (pigeon) peas, drained (about 1 3/4 cans) (425 g)
  • 1 1/4 cups cooked red split lentils (from about 1/2 cup dry) (200 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 small Scotch bonnet pepper, left whole (optional) (5 g)
  • 2 1/2 cups low-sodium vegetable broth (600 g)
  • 1/2 cup full-fat coconut milk (120 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 4 tbsp hulled hemp seeds, for topping (40 g)
  • 2 tbsp fresh lime juice (30 g)

Preparation

  1. Warm the olive oil in a large soup pot over medium heat. Add the onion, garlic, scallion and carrot and cook, stirring, for 5 minutes until soft.
  2. Add the pumpkin cubes, gungo peas, cooked red lentils, thyme sprigs, allspice and the whole Scotch bonnet (if using). Stir to coat with the spices.
  3. Pour in the vegetable broth. Bring to a boil, then lower the heat, cover and simmer 20 to 25 minutes until the pumpkin is fork-tender.
  4. Remove the thyme stems and the Scotch bonnet. Use the back of a spoon to mash some of the pumpkin against the side of the pot to thicken the soup.
  5. Stir in the coconut milk and the pinch of sea salt. Simmer 3 more minutes without boiling hard.
  6. Turn off the heat and stir in the lime juice. Taste; add a little black pepper or more lime if you like.
  7. Ladle into bowls and sprinkle each serving with 1 tablespoon of hemp seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No gungo peas available: use 2 1/2 cups cooked red kidney beans or black-eyed peas instead.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: leave out the Scotch bonnet, blend half the soup smooth for a softer texture, and serve warm rather than hot.

Estimated nutrition per serving

417calories
18.3 gprotein
54.5 gtotal carbohydrate
13.4 gfiber
41.1 gest. net carbohydrate
16.6 gtotal fat
7.6 gsaturated fat
219 mgsodium

Notable micronutrients potassium, folate, magnesium, iron

Why it fits Wanda's plan Protein-rich and gentle, with familiar Jamaican flavors of thyme, pimento and pumpkin. Easy to batch and freeze in single portions.

Recipe 18. Red Lentil and Callaloo Soup

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 30 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp grated fresh ginger (12 g)
  • 1 tsp ground turmeric (2 g)
  • 1 1/2 tsp ground cumin (3 g)
  • 2 medium tomatoes, chopped (250 g)
  • 1 medium sweet potato, peeled and diced small (150 g)
  • 3 3/4 cups cooked red split lentils (from 1 1/2 cups dry, simmered 15 minutes in water) (600 g)
  • 2 3/4 cups low-sodium vegetable broth (650 g)
  • 1 bunch (8 oz) callaloo, stems trimmed, leaves chopped (227 g)
  • 3 scallions, sliced (40 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 2 tbsp fresh lime juice (30 g)
  • 6 tbsp pumpkin seeds (pepitas), for topping (48 g)

Preparation

  1. Heat the olive oil in a large pot over medium heat. Cook the onion, garlic and ginger for 4 minutes until fragrant and soft.
  2. Stir in the turmeric and cumin and cook 30 seconds, then add the chopped tomato and sweet potato. Cook 3 minutes, stirring.
  3. Add the cooked red lentils and the vegetable broth. Bring to a gentle boil, then reduce to a simmer, partly covered, for 15 minutes until the sweet potato is soft.
  4. Add the chopped callaloo and scallion. Simmer 5 to 7 minutes more until the greens are tender.
  5. Season with the pinch of sea salt and the lime juice. For a smoother soup, blend about a third of it with an immersion blender and stir back in.
  6. Serve hot, topping each bowl with 1 1/2 tablespoons of pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No callaloo available: use 1 bunch of Swiss chard or 5 cups of baby spinach, added the same way.

Symptom modification (conditional) If Wanda's care team notes a sore mouth or low appetite: blend the whole soup smooth, skip the pumpkin seed topping (stir 2 tbsp tahini into the pot instead), and serve warm.

Estimated nutrition per serving

399calories
21.2 gprotein
51.6 gtotal carbohydrate
11.1 gfiber
40.5 gest. net carbohydrate
14.3 gtotal fat
2.3 gsaturated fat
237 mgsodium

Notable micronutrients iron, potassium, folate, vitamin C

Why it fits Wanda's plan Red lentils cook soft and quick, giving a protein-rich, spoonable meal with the greens Wanda knows. Freezes well for busy days.

Recipe 19. Chickpea Run Down with Cho Cho

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 20 minCook 30 min

Portion One serving is about 1 3/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2/3 cup full-fat coconut milk (150 g)
  • 3/4 cup plus 2 tbsp light coconut milk (200 g)
  • 1 medium yellow onion, sliced (150 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, chopped (40 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 small Scotch bonnet pepper, whole (optional) (5 g)
  • 2 medium tomatoes, chopped (250 g)
  • 1 red bell pepper, sliced (150 g)
  • 2 chayote (cho cho), peeled, seeded and cut in 3/4-inch chunks (400 g)
  • 3 1/2 cups cooked chickpeas, drained (about 2 1/2 cans, no salt added) (600 g)
  • scant 1/2 cup filtered water (100 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 6 tbsp pumpkin seeds (pepitas) (48 g)
  • 2 tbsp fresh lime juice (30 g)
  • 2 cups chopped kale, stems removed (130 g)

Preparation

  1. Pour both coconut milks into a wide, deep skillet or Dutch oven. Bring to a lively simmer over medium heat and let it bubble 8 to 10 minutes, stirring now and then, until it thickens and looks slightly oily (this is the 'run down').
  2. Add the onion, garlic, scallion, thyme, allspice and the whole Scotch bonnet. Cook 4 minutes in the reduced coconut milk.
  3. Stir in the tomato and red bell pepper and cook 3 minutes until the tomato breaks down into the sauce.
  4. Add the chayote chunks, chickpeas and water. Cover and simmer gently 15 minutes until the chayote is tender when pierced with a fork.
  5. Add the chopped kale and the pinch of sea salt; cover and cook 4 minutes more until the kale is soft.
  6. Remove the thyme stems and Scotch bonnet. Finish with the lime juice and taste.
  7. Serve in bowls, topping each with 1 1/2 tablespoons of toasted pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No chayote available: use 3 cups of diced zucchini or chopped green cabbage, added for the last 10 minutes so it stays tender.

Symptom modification (conditional) If Wanda's care team notes nausea or reflux: leave out the Scotch bonnet, use all light coconut milk, and keep the portion to 1 1/4 cups with a side of plain cooked millet.

Estimated nutrition per serving

520calories
22.1 gprotein
63.7 gtotal carbohydrate
18.6 gfiber
45.1 gest. net carbohydrate
23.2 gtotal fat
12.7 gsaturated fat
140 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan A run-down style coconut sauce brings familiar Jamaican flavors to a protein-rich chickpea stew. Soft texture and simple one-pan cooking.

Recipe 20. Big Green Salad with Jerk-Spiced Baked Tofu and Avocado

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 20 minCook 25 min

Portion One serving is a large bowl (about 3 cups salad plus one-third of the tofu); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 block (14 oz) extra-firm tofu, pressed and cut in 3/4-inch cubes (400 g)
  • 1 tbsp avocado oil (for the tofu) (14 g)
  • 1 tbsp reduced-sodium tamari (15 g)
  • 1 1/2 tsp ground allspice (pimento) (3 g)
  • 1 tsp dried thyme (2 g)
  • 1 tsp smoked paprika (2 g)
  • 1 tsp garlic powder (2 g)
  • 1/2 tsp ground ginger (1 g)
  • 1/2 tsp ground cinnamon (1 g)
  • a sliver of Scotch bonnet, minced (optional) (3 g)
  • 2/3 medium green plantain, peeled and cut in 1/2-inch slices (120 g)
  • 1 head romaine lettuce, chopped (about 8 cups) (280 g)
  • 3 cups arugula (100 g)
  • 1/2 cucumber, sliced (150 g)
  • 1 cup cherry tomatoes, halved (150 g)
  • 1/3 small red onion, thinly sliced (50 g)
  • 1 avocado, sliced (150 g)
  • 3 tbsp pumpkin seeds (pepitas) (24 g)
  • 1 1/2 tbsp extra-virgin olive oil (for the dressing) (21 g)
  • 3 tbsp fresh lime juice (45 g)
  • 2 scallions, finely sliced (30 g)
  • 1/2 tsp black pepper (1 g)

Preparation

  1. Heat the oven to 400°F and line a sheet pan with parchment.
  2. In a bowl, toss the tofu cubes with the avocado oil, tamari, allspice, dried thyme, smoked paprika, garlic powder, ground ginger, cinnamon and the minced Scotch bonnet (if using) until evenly coated.
  3. Spread the tofu on one side of the sheet pan in one layer. Rub the plantain slices with any spice mix left in the bowl and lay them on the other side.
  4. Bake 22 to 25 minutes, turning everything once halfway, until the tofu edges are browned and firm and the plantain is golden and tender.
  5. While the tofu bakes, put the chopped romaine, arugula, cucumber, cherry tomatoes and red onion in a large salad bowl.
  6. Whisk the olive oil, lime juice, scallion and black pepper in a small jar or cup to make the dressing.
  7. Pour the dressing over the greens and toss well. Divide among three wide bowls.
  8. Top each salad with one-third of the warm jerk tofu, a few plantain slices, one-third of the sliced avocado and a sprinkle of pumpkin seeds. Serve right away.

Storage and reheating Store the baked tofu and the undressed salad in separate covered containers in the refrigerator up to 3 days; dress and assemble just before eating. Tofu can be eaten cold or warmed briefly.

Batch and freezer The baked tofu freezes well up to 2 months; the salad is best fresh and should not be frozen.

Substitution Soy-free: use 3 cups cooked chickpeas tossed in the same jerk spices and roasted 20 minutes instead of tofu.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or chewing fatigue: skip the Scotch bonnet and black pepper, chop the greens very fine, and serve the tofu warm with the avocado mashed into the dressing.

Estimated nutrition per serving

538calories
31.1 gprotein
36.3 gtotal carbohydrate
12.9 gfiber
23.4 gest. net carbohydrate
35.7 gtotal fat
5.2 gsaturated fat
224 mgsodium

Notable micronutrients iron, calcium, manganese, vitamin E

Why it fits Wanda's plan Jerk-spiced tofu gives a protein-rich, familiar Jamaican flavor over a big bowl of greens, with plantain in a small measured portion. Works for either daily meal.

Recipe 21. Black Bean and Roasted Vegetable Bowl with Lime

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 30 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 medium sweet potatoes, peeled and cut in 3/4-inch cubes (300 g)
  • 1 red bell pepper, cut in strips (150 g)
  • 1 medium zucchini, cut in half-moons (200 g)
  • 1 medium red onion, cut in wedges (150 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 1/2 tsp ground cumin (3 g)
  • 1 tsp smoked paprika (2 g)
  • 1/2 tsp dried oregano (1 g)
  • 2 cloves garlic, minced (6 g)
  • 3 cups cooked black beans, drained (2 cans, no salt added) (500 g)
  • 1/4 cup filtered water (60 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 3 tbsp fresh lime juice (45 g)
  • 1/3 cup chopped fresh cilantro (20 g)
  • 1 avocado, diced (150 g)
  • 4 tbsp hulled hemp seeds (40 g)
  • 1/2 head romaine, shredded (140 g)

Preparation

  1. Heat the oven to 425°F and line a large sheet pan with parchment.
  2. Toss the sweet potato, red bell pepper, zucchini and red onion with the olive oil, cumin, smoked paprika and oregano. Spread out in one layer.
  3. Roast 25 to 30 minutes, stirring once, until the sweet potato is tender and the edges are browned.
  4. Meanwhile, warm the black beans in a small pot with the garlic, water and pinch of sea salt over low heat for 5 minutes. Mash a few beans with a fork to make them creamy.
  5. Stir half the lime juice and half the cilantro into the beans.
  6. Build each bowl: a bed of shredded romaine, a scoop of beans, a quarter of the roasted vegetables, diced avocado and 1 tablespoon of hemp seeds.
  7. Finish with the remaining lime juice and cilantro.

Storage and reheating Refrigerate the beans and roasted vegetables in covered glass containers up to 4 days; add romaine and avocado when serving. Reheat beans and vegetables gently until steaming hot; reheat a portion only once.

Batch and freezer The beans and roasted vegetables freeze well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No black beans on hand: use 3 cups cooked red kidney beans or black-eyed peas.

Symptom modification (conditional) If Wanda's care team notes reflux or bloating: reduce the beans to 1/2 cup per bowl and add 1/2 cup extra roasted zucchini, and leave out the raw onion (roast it fully soft instead).

Estimated nutrition per serving

459calories
18.5 gprotein
59.5 gtotal carbohydrate
19.3 gfiber
40.2 gest. net carbohydrate
18.8 gtotal fat
2.5 gsaturated fat
155 mgsodium

Notable micronutrients folate, iron, magnesium, potassium

Why it fits Wanda's plan Beans and a measured portion of roasted sweet potato give lower-glycemic whole-food carbohydrates with plenty of fiber. Easy to batch for several meals.

Recipe 22. Tempeh and Cabbage Stir-Fry with Ginger

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 15 minCook 15 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 packs (12 oz) tempeh, cut in thin 1-inch strips (340 g)
  • 2 tbsp avocado oil (28 g)
  • 3 tbsp grated fresh ginger (18 g)
  • 3 cloves garlic, minced (9 g)
  • 6 cups thinly sliced green cabbage (about half a small head) (450 g)
  • 2 carrots, cut in thin matchsticks (150 g)
  • 1 red bell pepper, sliced (150 g)
  • 1 cup frozen shelled edamame (150 g)
  • 4 tsp reduced-sodium tamari (20 g)
  • 1 tbsp raw apple cider vinegar (15 g)
  • 3 tbsp filtered water (45 g)
  • 4 scallions, cut in 1-inch pieces (60 g)
  • 2 tbsp sesame seeds (16 g)
  • 2 tbsp fresh lime juice (30 g)

Preparation

  1. Steam the tempeh strips over simmering water for 8 minutes (this softens them and takes away any bitterness). Pat dry.
  2. Heat 1 tablespoon of the avocado oil in a large skillet or wok over medium-high heat. Brown the tempeh 3 to 4 minutes per side, then move it to a plate.
  3. Add the remaining oil, the ginger and garlic to the pan and stir 30 seconds until fragrant.
  4. Add the cabbage, carrot, red bell pepper and frozen edamame. Stir-fry 5 to 6 minutes until the cabbage is wilted but still bright.
  5. Return the tempeh to the pan. Add the tamari, apple cider vinegar and water; toss 2 minutes so everything is glossy.
  6. Turn off the heat, stir in the scallions and lime juice, and sprinkle with sesame seeds. Serve warm.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Best fresh; do not freeze.

Substitution Soy-free: use 3 cups cooked chickpeas in place of the tempeh and edamame, and coconut aminos in place of tamari.

Symptom modification (conditional) If Wanda's care team notes chewing fatigue or a sore mouth: cook the cabbage 4 minutes longer with a splash of water until very soft, crumble the tempeh instead of using strips, and skip the sesame seeds.

Estimated nutrition per serving

488calories
34.2 gprotein
35.5 gtotal carbohydrate
17 gfiber
18.5 gest. net carbohydrate
27.4 gtotal fat
4.7 gsaturated fat
316 mgsodium

Notable micronutrients iron, calcium, magnesium, vitamin K

Why it fits Wanda's plan Tempeh is a protein-rich whole soy food, and ginger, scallion and lime keep the flavor bright without much salt. Ready in about 30 minutes.

Recipe 23. White Bean, Kale and Tomato Stew

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 30 min

Portion One serving is about 1 3/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 medium yellow onion, chopped (150 g)
  • 2 stalks celery, diced (100 g)
  • 1 large carrot, diced (100 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tsp chopped fresh rosemary (3 g)
  • 3 sprigs fresh thyme (3 g)
  • 1 bay leaf (1 g)
  • 1 2/3 cups crushed tomatoes (no salt added) (400 g)
  • 2 cups low-sodium vegetable broth (500 g)
  • 3 1/2 cups cooked butter beans, drained (about 2 1/2 cans, no salt added) (600 g)
  • 3 cups chopped kale, stems removed (200 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 1/2 tsp black pepper (1 g)
  • 1/4 cup nutritional yeast (16 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 2 tbsp fresh lemon juice (30 g)

Preparation

  1. Warm the olive oil in a heavy pot over medium heat. Add the onion, celery and carrot and cook 6 minutes, stirring, until softened.
  2. Add the garlic, rosemary, thyme sprigs and bay leaf; cook 1 minute.
  3. Pour in the crushed tomatoes and vegetable broth. Add the butter beans. Bring to a simmer and cook, uncovered, 15 minutes so the flavors come together.
  4. Add the kale and cook 5 to 7 minutes more until tender. Remove the bay leaf and thyme stems.
  5. Mash about a cup of the beans against the side of the pot with a spoon to thicken the stew.
  6. Stir in the sea salt, black pepper, nutritional yeast and hemp seeds. Finish with the lemon juice and serve hot.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No butter beans available: use 3 1/2 cups cooked chickpeas or cooked red kidney beans.

Symptom modification (conditional) If Wanda's care team notes reflux: leave out the black pepper, use half the tomatoes and add 1 cup extra broth, and serve warm rather than hot.

Estimated nutrition per serving

392calories
21.3 gprotein
54.5 gtotal carbohydrate
17.6 gfiber
36.9 gest. net carbohydrate
12.5 gtotal fat
1.6 gsaturated fat
250 mgsodium

Notable micronutrients iron, potassium, folate, vitamin C

Why it fits Wanda's plan A soft, spoonable bean stew that is easy to batch and freeze. Nutritional yeast and hemp seeds add protein and a savory finish without extra salt.

Recipe 24. Quinoa Tabbouleh with Chickpeas and Hemp

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 20 minCook 20 min

Portion One serving is about 1 1/2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3/4 cup dry quinoa, rinsed well (120 g)
  • 1 cup filtered water (240 g)
  • 2 1/4 cups cooked chickpeas, drained (1 1/2 cans, no salt added) (375 g)
  • 1 large bunch fresh parsley, finely chopped (about 2 cups) (60 g)
  • 1/2 cup fresh mint leaves, chopped (15 g)
  • 2/3 cucumber, finely diced (200 g)
  • 2 medium tomatoes, finely diced (250 g)
  • 3 scallions, finely sliced (40 g)
  • 4 tbsp fresh lemon juice (60 g)
  • 3 tbsp extra-virgin olive oil (42 g)
  • 6 tbsp hulled hemp seeds (60 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 head romaine, leaves separated, for serving (140 g)

Preparation

  1. Put the rinsed quinoa and water in a small pot. Bring to a boil, cover, lower the heat and simmer 15 minutes until the water is absorbed.
  2. Take the pot off the heat and let it sit, covered, 5 minutes. Fluff with a fork and spread on a plate to cool.
  3. In a large bowl, combine the chickpeas, parsley, mint, cucumber, tomato and scallion.
  4. Whisk the lemon juice, olive oil, sea salt and black pepper together, then pour over the vegetables.
  5. Add the cooled quinoa and the hemp seeds and toss gently until well mixed. Let stand 10 minutes so the flavors blend.
  6. Serve scooped into romaine leaves or over a bed of chopped romaine.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Serve cold or at room temperature; do not reheat.

Batch and freezer Best fresh; do not freeze.

Substitution No quinoa: use 3/4 cup dry millet cooked in 1 1/2 cups water for 20 minutes.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: use less lemon (2 tbsp), skip the black pepper, and pulse the chickpeas briefly in a food processor so the salad is softer to chew.

Estimated nutrition per serving

480calories
19.5 gprotein
55 gtotal carbohydrate
12.7 gfiber
42.3 gest. net carbohydrate
22.5 gtotal fat
2.7 gsaturated fat
122 mgsodium

Notable micronutrients iron, folate, magnesium, manganese

Why it fits Wanda's plan Quinoa and chickpeas make a protein-rich, herb-heavy salad with lower-glycemic whole-food carbohydrates in a measured portion. Keeps well cold for a grab-and-go meal.

Recipe 25. Lentil and Roasted Beet Salad

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 45 min

Portion One serving is about 1 1/2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 medium beets, peeled and cut in 3/4-inch cubes (340 g)
  • 2 tbsp extra-virgin olive oil, divided (28 g)
  • 3 1/2 cups cooked brown or green lentils, drained (from 1 1/3 cups dry) (600 g)
  • 1/2 small red onion, finely diced (75 g)
  • 4 tsp raw apple cider vinegar (20 g)
  • 2 tsp Dijon mustard (10 g)
  • 2 tbsp fresh lemon juice (30 g)
  • 3 tbsp chopped fresh dill (10 g)
  • 1/2 cup chopped fresh parsley (20 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 1/2 tsp black pepper (1 g)
  • 1 box (5 oz) arugula (140 g)
  • 1/3 cup walnuts, roughly chopped (40 g)
  • 3 tbsp hulled hemp seeds (30 g)

Preparation

  1. Heat the oven to 400°F. Toss the beet cubes with 1 tablespoon of the olive oil, spread on a parchment-lined sheet pan and roast 35 to 40 minutes until tender.
  2. While the beets roast, cook the lentils if starting from dry: simmer 1 1/3 cups lentils in plenty of water 20 to 25 minutes until tender, then drain.
  3. Make the dressing: whisk the remaining olive oil, apple cider vinegar, Dijon, lemon juice, sea salt and black pepper in a large bowl.
  4. Add the warm lentils and the red onion to the dressing and toss; warm lentils soak up flavor best.
  5. Fold in the roasted beets, dill and parsley.
  6. Serve over a handful of arugula, topped with chopped walnuts and hemp seeds. Good warm or at room temperature.

Storage and reheating Refrigerate the lentil and beet mixture in a covered glass container up to 4 days; add arugula, walnuts and hemp seeds when serving. Eat cold, at room temperature, or warmed gently.

Batch and freezer Best fresh; do not freeze.

Substitution Nut-free: use 1/4 cup pumpkin seeds instead of walnuts.

Symptom modification (conditional) If Wanda's care team notes chewing fatigue: roast the beets 10 minutes longer until very soft, skip the walnuts, and wilt the arugula into the warm lentils.

Estimated nutrition per serving

403calories
20.2 gprotein
44.6 gtotal carbohydrate
16.5 gfiber
28.1 gest. net carbohydrate
18.4 gtotal fat
2.1 gsaturated fat
207 mgsodium

Notable micronutrients folate, iron, manganese, omega-3 fats

Why it fits Wanda's plan Lentils and roasted beets make a protein-rich, fiber-rich salad with earthy, familiar flavors. Easy to make ahead for several meals.

Recipe 26. Riced Cauliflower Bowl with Edamame and Sesame

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 10 minCook 15 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 tbsp avocado oil (21 g)
  • 2 tbsp grated fresh ginger (12 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, sliced, whites and greens separated (40 g)
  • 1 large carrot, finely diced (100 g)
  • 1 1/2 cups sliced cremini mushrooms (120 g)
  • 1 small head (about 5 oz) bok choy, chopped (150 g)
  • 2 bags (12 oz each) frozen riced cauliflower (680 g)
  • 2 2/3 cups frozen shelled edamame (400 g)
  • 4 tsp reduced-sodium tamari (20 g)
  • 2 tbsp tahini (30 g)
  • 2 tbsp fresh lime juice (30 g)
  • 2 tbsp filtered water (30 g)
  • 3 tbsp sesame seeds, toasted (24 g)

Preparation

  1. Heat the avocado oil in a large, wide skillet over medium-high heat. Add the ginger, garlic and scallion whites and stir 30 seconds.
  2. Add the carrot and mushrooms. Cook 4 minutes until the mushrooms release their liquid and start to brown.
  3. Add the bok choy, riced cauliflower and edamame straight from the freezer. Stir-fry 6 to 8 minutes until the moisture cooks off and the cauliflower is tender, not mushy.
  4. In a cup, stir together the tamari, tahini, lime juice and water to make a smooth sauce.
  5. Pour the sauce over the pan and toss 1 minute to coat everything.
  6. Serve in bowls topped with the scallion greens and toasted sesame seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Best fresh; do not freeze.

Substitution Soy-free: use 2 1/2 cups cooked green peas and 1 cup cooked chickpeas in place of the edamame, and coconut aminos in place of tamari.

Symptom modification (conditional) If Wanda's care team notes bloating: use one bag of riced cauliflower and add 1 cup diced zucchini, cook the edamame until very soft, and skip the sesame seeds.

Estimated nutrition per serving

433calories
26.8 gprotein
37 gtotal carbohydrate
15.6 gfiber
21.4 gest. net carbohydrate
24.3 gtotal fat
3 gsaturated fat
383 mgsodium

Notable micronutrients iron, vitamin K, folate, calcium

Why it fits Wanda's plan A light, quick skillet meal where edamame carries the protein and riced cauliflower keeps the carbohydrates modest. Ready in about 25 minutes.

Recipe 27. Okra Stew with Butter Beans and Thyme

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 15 minCook 30 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, sliced (40 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 small Scotch bonnet pepper, whole (optional) (5 g)
  • 2 medium tomatoes, chopped (250 g)
  • 3/4 lb fresh okra, stems trimmed, cut in 1-inch pieces (340 g)
  • 3 cups cooked butter beans, drained (2 cans, no salt added) (500 g)
  • 3/4 cup plus 2 tbsp light coconut milk (200 g)
  • scant 1/2 cup low-sodium vegetable broth (100 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 5 tbsp pumpkin seeds (pepitas) (40 g)
  • 2 tbsp fresh lime juice (30 g)

Preparation

  1. Heat the olive oil in a deep skillet or pot over medium heat. Cook the onion, garlic and scallion 4 minutes until soft.
  2. Add the thyme, allspice and the whole Scotch bonnet, then the chopped tomato. Cook 4 minutes until the tomato softens into a sauce.
  3. Add the okra and stir 2 minutes to coat it in the tomato base.
  4. Add the butter beans, light coconut milk and broth. Bring to a simmer, cover and cook gently 15 minutes until the okra is tender.
  5. Uncover and simmer 3 to 5 minutes more to thicken. Remove the thyme stems and Scotch bonnet; add the pinch of sea salt.
  6. Stir in the lime juice and serve hot, topped with pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No fresh okra: use 1 bag (12 oz) frozen cut okra, added straight from the freezer.

Symptom modification (conditional) If Wanda's care team notes a sore mouth: leave out the Scotch bonnet, cook the okra 5 minutes longer until very soft, and serve warm with the pumpkin seeds ground fine or left off.

Estimated nutrition per serving

466calories
21.5 gprotein
57.9 gtotal carbohydrate
18.8 gfiber
39.1 gest. net carbohydrate
19.8 gtotal fat
6.7 gsaturated fat
175 mgsodium

Notable micronutrients iron, folate, potassium, vitamin C

Why it fits Wanda's plan Okra cooked in a thyme and tomato base with butter beans is soft, familiar and protein-rich. Freezes well in single portions.

Recipe 28. Hearts of Palm and Chickpea Salad on Greens

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 20 minCook 0 min

Portion One serving is about 1 1/4 cups of the salad over 2 cups of greens; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 cups cooked chickpeas, drained (2 cans, no salt added) (500 g)
  • 3/4 jar (about 10 oz) hearts of palm, drained, rinsed and chopped (300 g)
  • 2 stalks celery, finely diced (100 g)
  • 1/3 small red onion, finely diced (50 g)
  • 3 tbsp chopped fresh dill (10 g)
  • 3 tbsp tahini (45 g)
  • 3 tbsp fresh lemon juice (45 g)
  • 2 tsp Dijon mustard (10 g)
  • 2 tbsp filtered water (30 g)
  • 1/2 tsp black pepper (1 g)
  • 1 head romaine lettuce, chopped (280 g)
  • 1/2 cucumber, sliced (150 g)
  • 2/3 avocado, sliced (100 g)
  • 3 tbsp hulled hemp seeds (30 g)

Preparation

  1. Put the chickpeas in a large bowl and mash them roughly with a fork or potato masher, leaving about half the chickpeas whole for texture.
  2. Rinse the hearts of palm well under cold water (this washes off much of the brine), chop them, and add to the bowl with the celery, red onion and dill.
  3. In a cup, stir the tahini, lemon juice, Dijon mustard and water until smooth and creamy; add the black pepper.
  4. Pour the dressing over the chickpea mixture and stir until everything is coated.
  5. Divide the chopped romaine and cucumber among three plates.
  6. Spoon the chickpea salad on top, add the avocado slices and sprinkle each with 1 tablespoon of hemp seeds.

Storage and reheating Refrigerate the chickpea salad in a covered glass container up to 3 days; add the greens and avocado when serving. Serve cold; do not reheat.

Batch and freezer Best fresh; do not freeze.

Substitution No hearts of palm: use 1 cup thawed frozen artichoke hearts, chopped, or 1 cup finely diced cucumber.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: use half the lemon juice, skip the black pepper and raw onion, and mash the chickpeas fully smooth.

Estimated nutrition per serving

542calories
25.9 gprotein
66.2 gtotal carbohydrate
22.4 gfiber
43.8 gest. net carbohydrate
23.4 gtotal fat
2.9 gsaturated fat
532 mgsodium

Notable micronutrients iron, folate, manganese, calcium

Why it fits Wanda's plan A no-cook, protein-rich salad with a creamy tahini dressing that is simple to make ahead. Hearts of palm add a pleasant, tender bite.

Recipe 29. Yellow Split Pea Soup with Thyme and Carrot

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 10 minCook 50 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 1 medium yellow onion, chopped (150 g)
  • 2 carrots, diced (150 g)
  • 2 stalks celery, diced (100 g)
  • 3 cloves garlic, minced (9 g)
  • 5 sprigs fresh thyme (5 g)
  • 1 bay leaf (1 g)
  • 1/2 tsp ground allspice (pimento) (1 g)
  • 4 1/4 cups cooked yellow split peas (from 1 3/4 cups dry, simmered 40 minutes in water) (700 g)
  • 1 large sweet potato, peeled and diced (200 g)
  • 3 cups low-sodium vegetable broth (700 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 1/2 tsp black pepper (1 g)
  • 2 scallions, sliced, for topping (30 g)
  • 5 tbsp pumpkin seeds (pepitas), for topping (40 g)

Preparation

  1. If starting from dry split peas, rinse 1 3/4 cups and simmer in 5 cups water with the bay leaf for about 40 minutes until soft; keep the cooking liquid.
  2. In a large pot, warm the olive oil over medium heat. Cook the onion, carrot and celery 6 minutes until softened.
  3. Add the garlic, thyme sprigs and allspice and stir 1 minute.
  4. Add the cooked split peas with their liquid, the sweet potato and the broth. Simmer, partly covered, 20 minutes until the sweet potato is very tender.
  5. Remove the thyme stems and bay leaf. Blend half the soup with an immersion blender for a creamy, spoonable texture, or leave chunky if preferred.
  6. Season with the pinch of sea salt and black pepper. Ladle into bowls and top with scallion and pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution No split peas: use 4 cups cooked red lentils; shorten the simmer to 15 minutes.

Symptom modification (conditional) If Wanda's care team notes a sore mouth or low appetite: blend the whole soup smooth, skip the black pepper and pumpkin seed topping, and stir in 1 tbsp tahini per bowl instead.

Estimated nutrition per serving

405calories
20.2 gprotein
59.2 gtotal carbohydrate
19.3 gfiber
39.9 gest. net carbohydrate
11.3 gtotal fat
1.7 gsaturated fat
281 mgsodium

Notable micronutrients manganese, folate, vitamin C, vitamin A

Why it fits Wanda's plan A thick, soft soup with a simple ingredient list that is easy to batch and freeze. Split peas are protein-rich and gentle.

Recipe 30. Zucchini Ribbon Bowl with Tahini-Lime Tofu

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 3 servingsPrep 20 minCook 25 min

Portion One serving is about 2 1/2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 block (14 oz) extra-firm tofu, pressed and cut in 1/2-inch slabs (400 g)
  • 1 tbsp avocado oil (14 g)
  • 1 medium sweet potato, cut in 1/2-inch cubes (150 g)
  • 2 1/2 medium zucchini, cut into ribbons with a vegetable peeler or spiralizer (500 g)
  • 2/3 cup frozen shelled edamame, thawed (100 g)
  • 1 cup cherry tomatoes, halved (150 g)
  • 1/2 cucumber, cut in thin half-moons (150 g)
  • 3 tbsp tahini (45 g)
  • 3 tbsp fresh lime juice (45 g)
  • 1 tbsp reduced-sodium tamari (15 g)
  • 2 cloves garlic, grated (6 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 3 tbsp warm filtered water (45 g)
  • 2 scallions, thinly sliced (30 g)
  • 1/4 cup chopped fresh cilantro (15 g)
  • 1 1/2 tbsp sesame seeds (12 g)
  • a small pinch of sea salt (about 1/6 tsp), for the zucchini (1 g)

Preparation

  1. Heat the oven to 425°F. Toss the tofu slabs and sweet potato cubes with the avocado oil, spread on a parchment-lined sheet pan and roast 22 to 25 minutes, turning once, until the tofu is golden and the sweet potato is tender.
  2. Whisk the tahini, lime juice, tamari, garlic, ginger and warm water in a bowl until smooth and pourable; add a little more water if needed.
  3. Put the zucchini ribbons in a colander, toss with the pinch of sea salt, and let them sit 10 minutes. Gently squeeze out extra water.
  4. In a large bowl, toss the zucchini ribbons with the thawed edamame, cherry tomatoes and cucumber.
  5. Cut the roasted tofu into strips. Add to the bowl with the sweet potato and about two-thirds of the tahini-lime sauce; toss gently.
  6. Divide among three bowls, drizzle with the remaining sauce, and top with scallion, cilantro and sesame seeds.

Storage and reheating Refrigerate the roasted tofu and sweet potato, the raw zucchini ribbons and the sauce in separate covered containers up to 3 days; assemble just before eating. Serve cool or at room temperature.

Batch and freezer Best fresh; do not freeze.

Substitution Prefer the zucchini warm: sauté the ribbons 2 minutes in a dry skillet before tossing. Soy-free: use 2 1/2 cups roasted chickpeas instead of tofu and edamame, and coconut aminos for tamari.

Symptom modification (conditional) If Wanda's care team notes chewing fatigue: warm the zucchini ribbons 3 minutes in the skillet until soft, skip the sesame seeds, and cut the tofu in small cubes.

Estimated nutrition per serving

489calories
34.9 gprotein
33.1 gtotal carbohydrate
11.2 gfiber
21.9 gest. net carbohydrate
28.9 gtotal fat
4.1 gsaturated fat
389 mgsodium

Notable micronutrients iron, calcium, manganese, vitamin C

Why it fits Wanda's plan Tofu and edamame carry the protein while zucchini ribbons keep the bowl light, with a small measured portion of sweet potato. A creamy tahini-lime sauce ties it together.

Recipe 31. Sheet-Pan Broccoli and Tempeh with Millet

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 30 min

Portion One serving is about 1/2 cup cooked millet plus a quarter of the sheet pan; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2/3 cup dry millet, rinsed (120 g)
  • 1 1/4 cups filtered water (300 g)
  • 1 1/2 packs (12 oz) tempeh, cut in 3/4-inch cubes (340 g)
  • 1 head broccoli (about 1 lb), cut in small florets (450 g)
  • 1 medium red onion, cut in thick wedges (150 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 tbsp reduced-sodium tamari (15 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tsp smoked paprika (2 g)
  • 1 tsp dried thyme (2 g)
  • 1/2 tsp black pepper (1 g)
  • 3 tbsp fresh lemon juice (about 1 lemon) (45 g)
  • 3 tbsp pumpkin seeds (pepitas) (24 g)
  • 1/4 cup chopped fresh parsley (15 g)

Preparation

  1. Heat the oven to 425°F. Put the rinsed millet and water in a small pot, bring to a boil, cover, reduce to low and cook 18 to 20 minutes until fluffy. Keep covered off the heat.
  2. In a large bowl, whisk the olive oil, tamari, garlic, smoked paprika, dried thyme and black pepper.
  3. Add the tempeh cubes and toss to coat; let sit 5 minutes. Then add the broccoli florets and red onion wedges and toss again.
  4. Spread everything in one layer on a large parchment-lined sheet pan (use two pans if crowded).
  5. Roast 22 to 25 minutes, turning once, until the tempeh is browned and the broccoli edges are crisp.
  6. Squeeze the lemon juice over the pan. Serve each portion over 1/2 cup millet, sprinkled with pumpkin seeds and parsley.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer The roasted tempeh and vegetables freeze up to 1 month in single portions; the millet is best made fresh or kept refrigerated up to 3 days.

Substitution Soy-free: use 3 cups cooked chickpeas, patted dry, in place of the tempeh and coconut aminos in place of tamari.

Symptom modification (conditional) If Wanda's care team notes chewing fatigue: steam the broccoli 4 minutes before roasting so it is fully soft, and cook the millet with an extra 1/2 cup water for a softer, porridge-like texture.

Estimated nutrition per serving

438calories
26.7 gprotein
42.6 gtotal carbohydrate
12.2 gfiber
30.4 gest. net carbohydrate
21 gtotal fat
4 gsaturated fat
183 mgsodium

Notable micronutrients magnesium, iron, calcium, manganese

Why it fits Wanda's plan One sheet pan and one small pot of millet make a simple, protein-rich meal with lower-glycemic whole-food carbohydrates in a measured portion.

Recipe 32. Curried Chickpeas and Spinach with Yellow Yam

Lunch-style (Meal 1 or Meal 2)Slot: Meal 1 or Meal 2Yield: 4 servingsPrep 15 minCook 30 min

Portion One serving is about 1 1/2 cups curry with a small piece of yam (about 1/2 cup); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1/2 lb yellow yam, peeled and cut in 1-inch pieces (200 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp grated fresh ginger (12 g)
  • 4 tsp Jamaican curry powder (8 g)
  • 1/2 tsp ground allspice (pimento) (1 g)
  • 3 sprigs fresh thyme (3 g)
  • 1/2 small Scotch bonnet pepper, whole (optional) (5 g)
  • 1 large tomato, chopped (200 g)
  • 2 3/4 cups cooked chickpeas, drained (about 1 3/4 cans, no salt added) (450 g)
  • 1/2 cup full-fat coconut milk (120 g)
  • 1 1/4 cups low-sodium vegetable broth (300 g)
  • 1 large box (7 oz) baby spinach (200 g)
  • a small pinch of sea salt (about 1/6 tsp) (1 g)
  • 4 tbsp hulled hemp seeds (40 g)
  • 3 tbsp pumpkin seeds (pepitas) (24 g)
  • 2 scallions, sliced (30 g)
  • 2 tbsp fresh lime juice (30 g)

Preparation

  1. Put the yam pieces in a pot, cover with water and boil 15 to 20 minutes until tender. Drain and keep warm.
  2. Meanwhile, warm the olive oil in a deep skillet over medium heat. Cook the onion, garlic and ginger 4 minutes until soft.
  3. Add the curry powder, allspice, thyme sprigs and the whole Scotch bonnet. Stir 1 minute so the spices toast and smell fragrant.
  4. Add the tomato and cook 3 minutes until saucy. Stir in the chickpeas, coconut milk and broth. Simmer 12 minutes, uncovered, until slightly thickened.
  5. Add the spinach in handfuls and stir until wilted, about 3 minutes. Remove the thyme stems and Scotch bonnet. Add the pinch of sea salt.
  6. Stir in the hemp seeds and lime juice. Serve each portion with a small piece of boiled yam, topped with pumpkin seeds and scallion.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer The curry freezes well up to 2 months in single portions; cook the yam fresh or refrigerate up to 3 days.

Substitution No yellow yam: use 1 1/2 cups cubed boiled sweet potato or half a boiled green plantain, in the same small portion.

Symptom modification (conditional) If Wanda's care team notes nausea or reflux: leave out the Scotch bonnet, use half the curry powder, and serve warm with the yam mashed soft.

Estimated nutrition per serving

491calories
19.7 gprotein
59.9 gtotal carbohydrate
15.9 gfiber
44 gest. net carbohydrate
22.3 gtotal fat
8.2 gsaturated fat
205 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan Curried chickpeas with a small measured piece of yellow yam bring familiar Jamaican flavors in a protein-rich, lower-glycemic pattern. Easy to batch and freeze.

Second meal (Meal 2): Recipes 33 to 56

Recipe 33. Ital Stew with Pumpkin, Callaloo and Red Kidney Beans

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 20 minCook 35 min

Portion One serving is about 2 cups of stew; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 cups cooked red kidney beans, drained (about 2 1/2 cans, no salt added) (680 g)
  • 3 cups peeled calabaza pumpkin, cut in 1-inch cubes (350 g)
  • 1 bunch callaloo (about 8 oz), washed and chopped (227 g)
  • 1 large carrot, sliced (100 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, chopped (40 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 3/4 cup plus 2 tbsp full-fat coconut milk (200 g)
  • 1 1/2 cups low-sodium vegetable broth (360 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 small pinch sea salt (about 1/6 tsp) (1 g)
  • 1 tbsp fresh lime juice (15 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Add the onion, garlic and scallion and cook 4 minutes until soft.
  2. Stir in the thyme, allspice and carrot, then add the pumpkin cubes and the vegetable broth. Bring to a gentle boil.
  3. Cover, lower the heat and simmer 12 minutes until the pumpkin is just tender.
  4. Add the kidney beans and the coconut milk. Drop in the whole Scotch bonnet if using (do not cut it open). Simmer uncovered 10 minutes so the stew thickens.
  5. Stir in the chopped callaloo and cook 5 minutes more until wilted and soft.
  6. Remove the Scotch bonnet and thyme stems. Finish with the lime juice and the pinch of salt. Serve in deep bowls.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: if callaloo is not in the market, use 1 bunch Swiss chard or 5 oz baby spinach.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

439calories
19.6 gprotein
58.6 gtotal carbohydrate
16.1 gfiber
42.5 gest. net carbohydrate
16.8 gtotal fat
11.4 gsaturated fat
192 mgsodium

Notable micronutrients iron, potassium, folate, manganese

Why it fits Wanda's plan A familiar Jamaican ital stew that is protein-rich from the kidney beans, with pumpkin as a measured whole-food carbohydrate. It batches and freezes very well.

Recipe 34. Jerk-Spiced Tofu with Steamed Cabbage and Yellow Yam

Second meal (Meal 2)Slot: Meal 2Yield: 2 servingsPrep 20 minCook 30 min

Portion One serving is half the tofu, half the cabbage and a small piece of yam (about 1/3 cup); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 block (14 oz) extra-firm tofu, pressed and cut into 8 slabs (400 g)
  • 3 scallions, finely chopped (40 g)
  • 2 cloves garlic, minced (6 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 1 1/2 tsp ground allspice (pimento) (3 g)
  • 1 tsp dried thyme (2 g)
  • 1/2 tsp ground cinnamon (1 g)
  • 1/4 tsp ground nutmeg (0.5 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 small Scotch bonnet, seeded and minced (optional) (5 g)
  • 2 tbsp fresh lime juice (30 g)
  • 2 tsp coconut aminos (10 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1/2 small green cabbage (about 14 oz), cut in wedges (400 g)
  • 1 small piece yellow yam (about 7 oz), peeled and cut in 4 chunks (200 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Stir together the scallion, garlic, ginger, allspice, thyme, cinnamon, nutmeg, black pepper, Scotch bonnet, lime juice, coconut aminos and olive oil in a shallow dish to make the jerk paste.
  2. Lay the tofu slabs in the paste and turn to coat. Let sit 10 minutes while the oven heats to 400°F.
  3. Line a sheet pan with parchment. Arrange the tofu slabs in one layer and spoon any extra paste on top. Bake 25 minutes, turning once, until the edges are browned.
  4. Meanwhile, put the yam chunks in a pot, cover with water and boil 15 minutes until a fork slides in easily.
  5. Set the cabbage wedges on top of the yam for the last 8 minutes, cover the pot and steam until tender.
  6. Drain, sprinkle the cabbage with the pinch of salt, and serve each plate with 4 tofu slabs, cabbage and 2 chunks of yam.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months (tofu and yam together in single portions); the cabbage is best cooked fresh. Thaw overnight in the refrigerator.

Substitution Soy-free: use 1 1/2 cups cooked chickpeas tossed in the jerk paste and roasted on the same sheet pan for 20 minutes.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

551calories
39.7 gprotein
53.1 gtotal carbohydrate
15.6 gfiber
37.5 gest. net carbohydrate
25.2 gtotal fat
3.7 gsaturated fat
360 mgsodium

Notable micronutrients manganese, iron, calcium, vitamin C

Why it fits Wanda's plan Familiar jerk flavors on protein-rich tofu, with a small measured portion of yellow yam as the lower-glycemic whole-food carbohydrate.

Recipe 35. Tempeh Brown Stew with Carrot and Green Beans

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 15 minCook 40 min

Portion One serving is about 1 3/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 packs (12 oz) tempeh, cut in 1-inch pieces (340 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 medium yellow onion, sliced (150 g)
  • 1 red bell pepper, sliced (150 g)
  • 2 medium carrots, sliced (150 g)
  • 1 medium sweet potato, cut in 1-inch cubes (150 g)
  • 2 cups green beans, trimmed and halved (200 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 2 1/2 tbsp tomato paste (no salt added) (40 g)
  • 1 tbsp coconut aminos (15 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 1/2 tsp ground allspice (pimento) (3 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 3 scallions, chopped (40 g)
  • 2 cups low-sodium vegetable broth (480 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Steam the tempeh pieces over simmering water for 8 minutes (this softens them and removes any bitter edge). Set aside.
  2. Warm the olive oil in a wide pot over medium-high heat. Add the tempeh and brown 5 minutes, turning, until golden. Remove to a plate.
  3. In the same pot cook the onion, bell pepper, garlic and ginger 4 minutes until soft.
  4. Stir in the tomato paste, allspice, thyme, black pepper and coconut aminos; cook 1 minute so the paste darkens to a rich brown.
  5. Add the carrot, sweet potato, broth and whole Scotch bonnet. Cover and simmer 12 minutes.
  6. Return the tempeh, add the green beans and scallion, and simmer uncovered 10 minutes until the gravy is thick and the vegetables are tender.
  7. Remove the Scotch bonnet and thyme stems, add the pinch of salt and serve.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: use 3 cups cooked red kidney beans in place of the tempeh and skip the steaming and browning steps.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

420calories
28.2 gprotein
44.2 gtotal carbohydrate
14.9 gfiber
29.3 gest. net carbohydrate
17.8 gtotal fat
3.6 gsaturated fat
405 mgsodium

Notable micronutrients iron, magnesium, calcium, vitamin C

Why it fits Wanda's plan A brown-stew gravy built from tomato paste and allspice with no sweetener, on protein-rich tempeh. Freezes well in single portions.

Recipe 36. Lentil and Vegetable Curry with Cauliflower

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 35 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 cups cooked brown lentils, drained (from about 1 2/3 cups dry) (680 g)
  • 1 small head cauliflower (about 1 lb), cut in small florets (500 g)
  • 2 medium carrots, sliced (150 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp grated fresh ginger (12 g)
  • 2 tbsp Jamaican curry powder (12 g)
  • 1 tsp ground turmeric (2 g)
  • 1 tsp ground cumin (2 g)
  • 1 tsp dried thyme (2 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 1/4 cups crushed tomatoes (no salt added) (300 g)
  • 3/4 cup full-fat coconut milk (180 g)
  • 1 cup low-sodium vegetable broth (240 g)
  • 3 1/2 cups baby spinach (100 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1 small pinch sea salt (1 g)
  • 1 tbsp fresh lime juice (15 g)
  • 2 tbsp chopped fresh cilantro (10 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Cook the onion, garlic and ginger 4 minutes until soft.
  2. Add the curry powder, turmeric, cumin and thyme; stir 1 minute until fragrant.
  3. Add the carrot, cauliflower, crushed tomatoes, broth and the whole Scotch bonnet. Bring to a simmer, cover and cook 12 minutes.
  4. Stir in the cooked lentils and the coconut milk. Simmer uncovered 10 minutes until the sauce coats the vegetables.
  5. Add the spinach and stir until wilted, about 2 minutes.
  6. Remove the Scotch bonnet. Season with the lime juice and the pinch of salt, and scatter the cilantro on top before serving.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1 bag (12 oz) frozen cauliflower florets instead of fresh; add them straight from frozen.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

449calories
22.5 gprotein
61.1 gtotal carbohydrate
22.7 gfiber
38.4 gest. net carbohydrate
16.4 gtotal fat
10.4 gsaturated fat
243 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan Lentils make this curry protein-rich and gentle, and cauliflower keeps the bowl generous without much starch. Easy to batch and freeze.

Recipe 37. Stuffed Bell Peppers with Millet and Black Beans

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 25 minCook 45 min

Portion One serving is one stuffed pepper (2 halves); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 medium red bell peppers, halved lengthwise and seeded (600 g)
  • 1/3 cup dry millet, rinsed (70 g)
  • 1 cup filtered water (250 g)
  • 2 1/2 cups cooked black beans, drained (about 1 1/2 cans, no salt added) (425 g)
  • 1 medium yellow onion, finely chopped (150 g)
  • 2 cloves garlic, minced (6 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 1/2 tsp ground cumin (3 g)
  • 1 tsp dried oregano (2 g)
  • 1 tsp smoked paprika (2 g)
  • 2 tbsp tomato paste (no salt added) (30 g)
  • 3/4 cup plus 1 tbsp crushed tomatoes (no salt added) (200 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/4 cup pumpkin seeds (pepitas) (32 g)
  • 2 tbsp nutritional yeast (15 g)
  • 2 scallions, chopped (30 g)
  • 2 tbsp chopped fresh cilantro (10 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Put the millet and water in a small pot, bring to a boil, cover and simmer 18 minutes until the water is absorbed. Fluff with a fork.
  2. Heat the oven to 375°F. Set the pepper halves cut side up in a baking dish and pour half of the crushed tomatoes around them.
  3. Warm the olive oil in a skillet over medium heat. Cook the onion and garlic 4 minutes; add the cumin, oregano, paprika and tomato paste and stir 1 minute.
  4. Take the skillet off the heat. Stir in the cooked millet, black beans, hemp seeds, nutritional yeast, scallion, cilantro, lime juice and the pinch of salt. Mash a few beans with the spoon so the filling holds together.
  5. Spoon the filling into the pepper halves, pressing gently. Top with the remaining crushed tomatoes and sprinkle the pumpkin seeds over.
  6. Cover the dish with foil and bake 30 minutes. Uncover and bake 10 minutes more until the peppers are soft and the tops are lightly toasted.
  7. Let rest 5 minutes before serving two halves per plate.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1/3 cup dry quinoa in place of the millet, cooked the same way for 15 minutes.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the smoked paprika and pumpkin seed topping, bake the peppers covered the whole time so they stay very soft, and serve warm rather than hot.

Estimated nutrition per serving

433calories
21.6 gprotein
60.6 gtotal carbohydrate
18.3 gfiber
42.3 gest. net carbohydrate
13.4 gtotal fat
2 gsaturated fat
124 mgsodium

Notable micronutrients magnesium, iron, folate, zinc

Why it fits Wanda's plan Black beans and hemp seeds make the filling protein-rich, with a modest millet portion as the whole-food carbohydrate. The peppers freeze and reheat neatly in single portions.

Recipe 38. Eggplant and Chickpea Bake with Tomato and Tahini

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 20 minCook 55 min

Portion One serving is about one quarter of the dish (about 1 3/4 cups); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 medium eggplants (about 1 1/2 lb), cut in 1-inch cubes (700 g)
  • 3 cups cooked chickpeas, drained (2 cans, no salt added) (510 g)
  • 3 tbsp extra-virgin olive oil (42 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 2/3 cups crushed tomatoes (no salt added) (400 g)
  • 1 heaping tbsp tomato paste (no salt added) (20 g)
  • 1 1/2 tsp dried oregano (3 g)
  • 1 tsp dried thyme (2 g)
  • 1/2 tsp black pepper (1 g)
  • 3 1/2 cups baby spinach (100 g)
  • 1/4 cup fresh basil leaves, torn (10 g)
  • 2 tbsp tahini (30 g)
  • 2 tbsp fresh lemon juice (30 g)
  • 3 tbsp nutritional yeast (20 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 425°F. Toss the eggplant cubes with 2 tbsp of the olive oil on a parchment-lined sheet pan and roast 25 minutes until golden and soft.
  2. Meanwhile warm the remaining 1 tbsp oil in a pot over medium heat. Cook the onion and garlic 4 minutes.
  3. Add the crushed tomatoes, tomato paste, oregano, thyme and black pepper. Simmer 10 minutes.
  4. Stir the chickpeas and spinach into the sauce until the spinach wilts. Fold in the roasted eggplant and the basil.
  5. Spread everything in a 9x13-inch baking dish. Lower the oven to 375°F.
  6. Whisk the tahini, lemon juice, nutritional yeast and 2 tbsp water into a pourable cream and drizzle over the top.
  7. Bake uncovered 20 minutes until bubbling at the edges. Add the pinch of salt and let rest 5 minutes before serving.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Sesame-free: skip the tahini drizzle and top with 1/4 cup hulled hemp seeds before baking.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, peel the eggplant before cubing so it bakes very soft, and serve warm rather than hot.

Estimated nutrition per serving

475calories
20.2 gprotein
63.3 gtotal carbohydrate
20.8 gfiber
42.5 gest. net carbohydrate
18.9 gtotal fat
2.5 gsaturated fat
160 mgsodium

Notable micronutrients manganese, iron, folate, vitamin E

Why it fits Wanda's plan Chickpeas and the tahini-nutritional-yeast drizzle make this a protein-rich, soft-textured bake. Easy to batch and freeze in single portions.

Recipe 39. Escovitch-Style Pickled Vegetables over Baked Tofu

Second meal (Meal 2)Slot: Meal 2Yield: 2 servingsPrep 20 minCook 30 min

Portion One serving is half the tofu with a generous spoonful of pickled vegetables and half the sweet potato; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 block (14 oz) extra-firm tofu, pressed and cut in 6 slabs (400 g)
  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 1 tsp garlic powder (2 g)
  • 1/2 tsp black pepper (1 g)
  • 1 medium sweet potato, cut in thick rounds (150 g)
  • 1 medium carrot, cut in thin sticks (80 g)
  • 2/3 medium red onion, thinly sliced (100 g)
  • 1/2 red bell pepper, thinly sliced (75 g)
  • 1/3 green bell pepper, thinly sliced (50 g)
  • 3/4 chayote (cho cho), peeled and cut in thin sticks (150 g)
  • 1/4 cup raw apple cider vinegar (60 g)
  • 1/4 cup filtered water (60 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 small Scotch bonnet, thinly sliced (optional) (5 g)
  • 3 sprigs fresh thyme (3 g)
  • 2 cloves garlic, sliced (6 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 400°F. Rub the tofu slabs and sweet potato rounds with the olive oil, garlic powder and black pepper and lay them on a parchment-lined sheet pan.
  2. Bake 25 minutes, turning once, until the tofu is golden and the sweet potato is tender.
  3. While they bake, put the vinegar, water, allspice, thyme, garlic, Scotch bonnet and the pinch of salt in a saucepan and bring to a boil.
  4. Add the carrot, red onion, both bell peppers and chayote. Simmer 3 minutes only, so the vegetables stay bright and slightly crisp, then turn off the heat and let them sit in the pickle 10 minutes.
  5. Lay 3 tofu slabs on each plate with the sweet potato rounds beside them.
  6. Spoon the warm pickled vegetables and a little of their liquid over the tofu and serve.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Best fresh; the tofu and sweet potato may be frozen but the pickled vegetables should be made fresh.

Substitution Soy-free: use 3 cups cooked butter beans warmed in a skillet with the oil and garlic powder instead of the tofu.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, simmer the pickled vegetables 8 minutes so they are soft, and use half the vinegar with extra water.

Estimated nutrition per serving

533calories
38.5 gprotein
39.5 gtotal carbohydrate
12.1 gfiber
27.4 gest. net carbohydrate
28.5 gtotal fat
4.2 gsaturated fat
297 mgsodium

Notable micronutrients manganese, iron, calcium, vitamin C

Why it fits Wanda's plan The familiar escovitch pickle goes over protein-rich baked tofu instead of fried food, with a small sweet potato portion as the measured carbohydrate.

Recipe 40. Butternut and Gungo Pea Curry with Tofu

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 20 minCook 35 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 1/2 cups cooked gungo (pigeon) peas, drained (about 2 1/2 cans) (600 g)
  • 1/2 block (7 oz) extra-firm tofu, cubed (200 g)
  • 3 cups peeled butternut squash, cut in 3/4-inch cubes (350 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 1/2 tbsp grated fresh ginger (10 g)
  • 2 tbsp Jamaican curry powder (12 g)
  • 4 sprigs fresh thyme (4 g)
  • 1/2 tsp ground allspice (pimento) (1 g)
  • 3 scallions, chopped (40 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 3/4 cup plus 2 tbsp full-fat coconut milk (200 g)
  • 1 1/2 cups low-sodium vegetable broth (360 g)
  • 3 1/2 cups baby spinach (100 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1 small pinch sea salt (1 g)
  • 1 tbsp fresh lime juice (15 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Cook the onion, garlic, ginger and scallion 4 minutes until soft.
  2. Add the curry powder, allspice and thyme and stir 1 minute to toast the spices.
  3. Add the butternut, broth and whole Scotch bonnet. Cover and simmer 12 minutes until the squash is nearly tender.
  4. Stir in the gungo peas, tofu cubes and coconut milk. Simmer uncovered 10 minutes until the curry thickens.
  5. Add the spinach and hemp seeds and stir 2 minutes until the spinach wilts.
  6. Remove the Scotch bonnet and thyme stems. Finish with the lime juice and the pinch of salt.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: leave out the tofu and add 1 cup cooked chickpeas with the gungo peas.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

528calories
25.6 gprotein
59.4 gtotal carbohydrate
17.7 gfiber
41.7 gest. net carbohydrate
24.8 gtotal fat
12.3 gsaturated fat
201 mgsodium

Notable micronutrients iron, magnesium, potassium, manganese

Why it fits Wanda's plan Gungo peas and tofu together make a protein-rich curry with butternut in a measured portion. Freezes well and tastes like home.

Recipe 41. Teff-Crusted Baked Tofu with Broccoli and Lemon-Tahini

Second meal (Meal 2)Slot: Meal 2Yield: 2 servingsPrep 15 minCook 30 min

Portion One serving is half the tofu (about 5 pieces) with 2 cups broccoli; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3/4 block (10 oz) extra-firm tofu, pressed and cut in 10 fingers (300 g)
  • 1/4 cup dry teff grain (40 g)
  • 2 tbsp nutritional yeast (15 g)
  • 1 tsp garlic powder (2 g)
  • 1 tsp smoked paprika (2 g)
  • 1/2 tsp dried thyme (1 g)
  • 1/2 tsp black pepper (1 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 head broccoli (about 14 oz), cut in florets (400 g)
  • 1 tbsp tahini (15 g)
  • 2 tbsp fresh lemon juice (30 g)
  • 2 tbsp filtered water (30 g)
  • 2 scallions, thinly sliced (20 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 425°F and line a sheet pan with parchment.
  2. Mix the teff, nutritional yeast, garlic powder, smoked paprika, thyme and black pepper in a shallow bowl.
  3. Brush the tofu fingers with half the olive oil, then press each one into the teff mixture so it is coated all over.
  4. Set the tofu on one side of the sheet pan. Toss the broccoli with the remaining oil and spread it on the other side.
  5. Bake 25 minutes, turning the tofu halfway, until the crust is crisp and the broccoli edges are browned.
  6. Whisk the tahini, lemon juice, water and the pinch of salt into a smooth dressing.
  7. Plate the tofu and broccoli, drizzle with the dressing and scatter the scallion on top.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions (reheat in the oven to keep the crust crisp); thaw overnight in the refrigerator.

Substitution Sesame-free: replace the tahini dressing with 1 tbsp olive oil whisked with the lemon juice and a little grated garlic.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper and smoked paprika, steam the broccoli instead of roasting it so it is soft, and serve warm rather than hot.

Estimated nutrition per serving

507calories
39.9 gprotein
39.6 gtotal carbohydrate
13.9 gfiber
25.7 gest. net carbohydrate
25.8 gtotal fat
3.9 gsaturated fat
295 mgsodium

Notable micronutrients iron, calcium, manganese, vitamin C

Why it fits Wanda's plan Tofu is protein-rich, and the whole-grain teff crust gives crunch in a very small measured portion. The broccoli keeps the plate generous and lower-glycemic.

Recipe 42. Mushroom and Black Bean Skillet with Collard Greens

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 15 minCook 25 min

Portion One serving is about 1 3/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 cups cooked black beans, drained (2 cans, no salt added) (510 g)
  • 1 1/2 packs (12 oz) cremini mushrooms, sliced (340 g)
  • 1 bunch collard greens (about 10 oz), stems removed and leaves sliced thin (283 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 medium tomato, chopped (125 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 1/2 tsp ground cumin (3 g)
  • 1 1/2 tsp smoked paprika (3 g)
  • 1 tsp dried oregano (2 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 cup low-sodium vegetable broth (120 g)
  • 1/3 cup pumpkin seeds (pepitas) (40 g)
  • 2 scallions, chopped (30 g)
  • 2 tbsp fresh lime juice (30 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Toast the pumpkin seeds in a dry large skillet over medium heat 3 minutes until they pop; tip into a bowl.
  2. Add 1 tbsp olive oil to the skillet and turn the heat to medium-high. Cook the mushrooms without stirring for 4 minutes, then stir and cook 4 minutes more until browned.
  3. Add the remaining oil, onion and garlic. Cook 4 minutes until soft.
  4. Stir in the cumin, smoked paprika, oregano and black pepper, then the chopped tomato and broth.
  5. Add the collard greens and cover the skillet 5 minutes so they steam and soften.
  6. Fold in the black beans and cook 5 minutes until hot through. Add the lime juice and the pinch of salt.
  7. Serve topped with the scallion and toasted pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1 bunch kale or Swiss chard in place of the collard greens.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper and smoked paprika, cover and cook the collards 5 minutes longer so they are very soft, and leave off the pumpkin seed topping.

Estimated nutrition per serving

486calories
26.7 gprotein
62.5 gtotal carbohydrate
22.6 gfiber
39.9 gest. net carbohydrate
18 gtotal fat
2.8 gsaturated fat
185 mgsodium

Notable micronutrients iron, magnesium, folate, vitamin E

Why it fits Wanda's plan Black beans and pumpkin seeds make this quick skillet protein-rich, while mushrooms and collards keep it hearty and lower-glycemic. Batches well.

Recipe 43. Stewed Peas with Thyme, Scallion and a Small Millet Portion

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 45 min

Portion One serving is about 1 1/2 cups stewed peas over 1/3 cup cooked millet; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 1/2 cups cooked red kidney beans, drained (about 2 1/2 cans, no salt added) (600 g)
  • 3/4 cup plus 2 tbsp full-fat coconut milk (200 g)
  • 2 cups low-sodium vegetable broth (480 g)
  • 1 1/4 cups peeled calabaza pumpkin, cubed (150 g)
  • 2/3 medium yellow onion, chopped (100 g)
  • 3 cloves garlic, minced (9 g)
  • 4 scallions, chopped, white and green parts kept separate (60 g)
  • 6 sprigs fresh thyme (6 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 3 1/2 cups baby spinach (100 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1 small pinch sea salt (1 g)
  • 1/3 cup dry millet, rinsed (70 g)
  • 1 cup filtered water (250 g)

Preparation

  1. Put the millet and water in a small pot, bring to a boil, cover and simmer 18 minutes until fluffy. Keep warm.
  2. In a large pot combine the kidney beans, broth, coconut milk, pumpkin, onion, garlic, the white parts of the scallion, thyme, allspice, black pepper and the whole Scotch bonnet.
  3. Bring to a boil, then lower the heat and simmer uncovered 25 minutes, stirring now and then, until the pumpkin melts into the gravy and the peas are creamy.
  4. Mash a ladleful of the beans against the side of the pot to thicken the stew.
  5. Stir in the spinach, hemp seeds and the green scallion tops; cook 3 minutes.
  6. Remove the Scotch bonnet and thyme stems, add the pinch of salt, and serve each bowl over 1/3 cup of the cooked millet.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 3 1/2 cups cooked gungo (pigeon) peas in place of the red kidney beans for a gungo peas stew.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

458calories
20.8 gprotein
59.8 gtotal carbohydrate
14.7 gfiber
45.1 gest. net carbohydrate
17.5 gtotal fat
11.3 gsaturated fat
202 mgsodium

Notable micronutrients iron, potassium, folate, manganese

Why it fits Wanda's plan Classic Jamaican stewed peas made spinner-free, protein-rich from the kidney beans and hemp seeds, with millet in a small measured portion. Freezes very well.

Recipe 44. Cauliflower and Chickpea Tikka-Style Tray Bake

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 15 minCook 35 min

Portion One serving is one third of the tray (about 2 cups); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 1/2 cups cooked chickpeas, drained and patted dry (about 1 1/2 cans, no salt added) (425 g)
  • 1 medium head cauliflower (about 1 1/3 lb), cut in florets (600 g)
  • 1 medium red onion, cut in wedges (150 g)
  • 1 red bell pepper, cut in chunks (150 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 4 tsp Jamaican curry powder (8 g)
  • 1 1/2 tsp smoked paprika (3 g)
  • 1 tsp ground cumin (2 g)
  • 1 tsp ground coriander (2 g)
  • 1/2 tsp ground turmeric (1 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 2 cloves garlic, minced (6 g)
  • 1/2 tsp black pepper (1 g)
  • 1/2 cup unsweetened coconut yogurt (120 g)
  • 2 tbsp fresh lime juice (30 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/4 cup chopped fresh cilantro (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 425°F and line a large sheet pan with parchment.
  2. In a big bowl whisk the olive oil with the curry powder, smoked paprika, cumin, coriander, turmeric, ginger, garlic and black pepper.
  3. Add the cauliflower, chickpeas, red onion and bell pepper and toss until everything is coated in the red spice oil.
  4. Spread in a single layer and roast 30 minutes, stirring once, until the cauliflower is browned at the edges and the chickpeas are lightly crisp.
  5. Stir the coconut yogurt with 1 tbsp of the lime juice and the pinch of salt to make a cooling sauce.
  6. Squeeze the remaining lime juice over the tray, scatter with hemp seeds and cilantro, and serve with a spoonful of the coconut yogurt sauce.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions (freeze without the coconut yogurt sauce); thaw overnight in the refrigerator.

Substitution Availability swap: use unsweetened soy yogurt in place of the coconut yogurt.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper and smoked paprika, cover the tray with foil for the first 20 minutes so the vegetables steam soft, and serve warm rather than hot.

Estimated nutrition per serving

506calories
21.9 gprotein
63.4 gtotal carbohydrate
19.6 gfiber
43.8 gest. net carbohydrate
21.7 gtotal fat
4.5 gsaturated fat
216 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan A one-tray oven meal that is protein-rich from chickpeas and hemp seeds with cauliflower doing the bulk of the filling work. Simple to batch.

Recipe 45. Spaghetti Squash with Lentil-Tomato Sauce

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 55 min

Portion One serving is about 1 1/4 cups squash strands with 1 cup sauce; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 small spaghetti squash (about 2 1/4 lb), halved and seeded (1000 g)
  • 3 1/2 cups cooked brown lentils, drained (from about 1 1/2 cups dry) (600 g)
  • 1 2/3 cups crushed tomatoes (no salt added) (400 g)
  • 2 tbsp tomato paste (no salt added) (30 g)
  • 1 medium yellow onion, finely chopped (150 g)
  • 1 large carrot, finely chopped (100 g)
  • 1 stalk celery, finely chopped (60 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 2 tsp Italian herb blend (4 g)
  • 1/3 cup fresh basil leaves, torn (15 g)
  • 3 tbsp nutritional yeast (20 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/2 tsp black pepper (1 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 400°F. Place the squash halves cut side down on a parchment-lined sheet pan and bake 40 minutes until a fork pierces the skin easily.
  2. While the squash bakes, warm the olive oil in a pot over medium heat. Cook the onion, carrot, celery and garlic 6 minutes until soft.
  3. Stir in the tomato paste and Italian seasoning and cook 1 minute.
  4. Add the crushed tomatoes and lentils. Simmer gently 20 minutes, stirring now and then, until thick. Add the black pepper and the pinch of salt.
  5. Let the squash cool 5 minutes, then scrape the flesh with a fork into long strands.
  6. Divide the strands among bowls, top with the lentil sauce, and finish with basil, nutritional yeast and hemp seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer The lentil sauce freezes well up to 2 months in single portions; the squash strands keep 3 days refrigerated and are best not frozen.

Substitution Availability swap: use 1 bag (10 oz) frozen zucchini strands, warmed in a skillet, in place of the spaghetti squash.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, simmer the sauce 10 minutes longer so the lentils are very soft, and serve warm rather than hot.

Estimated nutrition per serving

447calories
22.9 gprotein
66.4 gtotal carbohydrate
21.4 gfiber
45 gest. net carbohydrate
13.5 gtotal fat
1.8 gsaturated fat
195 mgsodium

Notable micronutrients iron, manganese, folate, vitamin C

Why it fits Wanda's plan Lentils make the sauce protein-rich and hearty, and squash strands take the place of a refined starch in a measured portion. The sauce batches beautifully.

Recipe 46. Okra, Tomato and Edamame Stew

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 15 minCook 30 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 bag plus 2 oz (about 2 3/4 cups) frozen shelled edamame (400 g)
  • 3/4 lb fresh okra, trimmed and cut in 1-inch pieces (350 g)
  • 2 1/2 medium tomatoes, chopped (300 g)
  • 1 medium sweet potato, cut in 3/4-inch cubes (150 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 3 scallions, chopped (40 g)
  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 1/2 cup full-fat coconut milk (120 g)
  • 2/3 cup low-sodium vegetable broth (150 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1/2 tsp black pepper (1 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm the olive oil in a wide pot over medium heat. Cook the onion, garlic, ginger and scallion 4 minutes.
  2. Add the sweet potato, thyme, allspice, black pepper, chopped tomatoes, broth and the whole Scotch bonnet. Cover and simmer 10 minutes.
  3. Stir in the okra and the edamame (straight from frozen is fine). Simmer uncovered 10 minutes, stirring gently so the okra stays whole.
  4. Pour in the coconut milk and simmer 5 minutes more until the stew is glossy and the okra is tender.
  5. Remove the Scotch bonnet and thyme stems. Season with the lime juice and the pinch of salt.
  6. Serve in bowls; the tomato and okra make their own thick sauce.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: use 2 1/2 cups cooked black-eyed peas in place of the edamame.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

454calories
22.1 gprotein
45.7 gtotal carbohydrate
16 gfiber
29.7 gest. net carbohydrate
24.2 gtotal fat
10.3 gsaturated fat
217 mgsodium

Notable micronutrients iron, vitamin K, folate, vitamin C

Why it fits Wanda's plan Edamame gives this Caribbean-style okra stew a strong protein base, with sweet potato in a modest measured portion. Soft texture and easy to batch and freeze.

Recipe 47. Braised Cabbage with Tempeh and Warm Spices

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 15 minCook 35 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 packs (12 oz) tempeh, cut in thin strips (340 g)
  • 1 small green cabbage (about 1 1/3 lb), cored and sliced (600 g)
  • 1 medium yellow onion, sliced (150 g)
  • 2 medium carrots, cut in thin coins (150 g)
  • 1 medium sweet potato, cut in 1/2-inch cubes (150 g)
  • 3 cloves garlic, sliced (9 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1 tsp smoked paprika (2 g)
  • 1 1/2 tsp dried thyme (3 g)
  • 1/2 tsp black pepper (1 g)
  • 2 tsp Dijon mustard (10 g)
  • 1 tbsp raw apple cider vinegar (15 g)
  • 1 cup low-sodium vegetable broth (240 g)
  • 2 scallions, chopped (30 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm 1 tbsp of the olive oil in a large deep skillet or Dutch oven over medium-high heat. Brown the tempeh strips 5 minutes, turning once, and set aside.
  2. Add the remaining oil, onion, garlic and ginger and cook 4 minutes until golden.
  3. Stir in the allspice, smoked paprika, thyme and black pepper, then the carrot, sweet potato and cabbage. Toss to coat.
  4. Whisk the mustard and vinegar into the broth and pour over. Cover and braise on low 20 minutes, stirring twice, until the cabbage is silky and the sweet potato is soft.
  5. Return the tempeh, tuck it into the cabbage and cook uncovered 5 minutes so the liquid reduces.
  6. Add the pinch of salt and the scallion and serve.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Soy-free: use 3 cups cooked butter beans stirred in at the end in place of the tempeh.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, smoked paprika and mustard, braise 10 minutes longer so the cabbage is very soft, and serve warm rather than hot.

Estimated nutrition per serving

458calories
28.4 gprotein
44.3 gtotal carbohydrate
16.8 gfiber
27.5 gest. net carbohydrate
22.4 gtotal fat
4.2 gsaturated fat
326 mgsodium

Notable micronutrients iron, magnesium, calcium, vitamin C

Why it fits Wanda's plan Tempeh is protein-rich and the long braise turns cabbage soft and comforting. A modest sweet potato portion supplies the whole-food carbohydrate; freezes well.

Recipe 48. Sweet Potato and Black-Eyed Pea Stew with Kale

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 40 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 1/2 cups cooked black-eyed peas, drained (about 2 1/2 cans, no salt added) (600 g)
  • 1 large sweet potato, cut in 3/4-inch cubes (200 g)
  • 2 cups chopped kale, stems removed (130 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 1 tbsp grated fresh ginger (6 g)
  • 2 tbsp tomato paste (no salt added) (30 g)
  • 1 1/4 cups crushed tomatoes (no salt added) (300 g)
  • 2 cups low-sodium vegetable broth (480 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 4 sprigs fresh thyme (4 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1 tsp ground cumin (2 g)
  • 1 tsp smoked paprika (2 g)
  • 3 scallions, chopped (40 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1/3 cup pumpkin seeds (pepitas) (40 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Cook the onion, garlic and ginger 4 minutes until soft.
  2. Stir in the tomato paste, allspice, cumin and smoked paprika and cook 1 minute.
  3. Add the sweet potato, crushed tomatoes, broth, thyme and the whole Scotch bonnet. Cover and simmer 15 minutes until the sweet potato is tender.
  4. Add the black-eyed peas and simmer uncovered 10 minutes; mash a few against the pot to thicken the stew.
  5. Stir in the kale and scallion and cook 5 minutes until the kale is soft.
  6. Remove the Scotch bonnet and thyme stems, add the lime juice and the pinch of salt, and serve topped with the pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 3 1/2 cups cooked red kidney beans in place of the black-eyed peas.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and smoked paprika, cook the kale 5 minutes longer so it is very soft, skip the pumpkin seed topping, and serve warm rather than hot.

Estimated nutrition per serving

418calories
19.7 gprotein
59.8 gtotal carbohydrate
16.2 gfiber
43.6 gest. net carbohydrate
13.7 gtotal fat
2.1 gsaturated fat
236 mgsodium

Notable micronutrients iron, folate, vitamin C, vitamin E

Why it fits Wanda's plan Black-eyed peas and pumpkin seeds make this a protein-rich, comforting stew with sweet potato in a measured portion. Freezes very well in single portions.

Recipe 49. Brussels Sprouts and Tofu Sheet-Pan with Lemon-Tahini

Second meal (Meal 2)Slot: Meal 2Yield: 2 servingsPrep 15 minCook 30 min

Portion One serving is half the sheet pan (about 2 cups); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3/4 block (10 oz) extra-firm tofu, pressed and cut in 1-inch cubes (300 g)
  • 14 oz Brussels sprouts, trimmed and halved (400 g)
  • 1 small sweet potato (about 3 1/2 oz), cut in 1/2-inch cubes (100 g)
  • 2/3 medium red onion, cut in wedges (100 g)
  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 2 tsp coconut aminos (10 g)
  • 1 tsp garlic powder (2 g)
  • 1 tsp smoked paprika (2 g)
  • 1/2 tsp black pepper (1 g)
  • 2 tbsp tahini (30 g)
  • 2 tbsp fresh lemon juice (30 g)
  • 2 tbsp filtered water (30 g)
  • 1 clove garlic, grated (3 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 425°F and line a sheet pan with parchment.
  2. Toss the tofu cubes with the coconut aminos, garlic powder, smoked paprika, black pepper and 1/2 tbsp of the olive oil.
  3. Toss the Brussels sprouts, sweet potato and red onion with the remaining 1 tbsp oil.
  4. Spread everything on the pan in one layer with the sprouts cut side down. Roast 25 minutes, turning the tofu once, until the sprouts are browned and the tofu is golden.
  5. Whisk the tahini, lemon juice, water, grated garlic and the pinch of salt into a smooth dressing, adding a splash more water if it is thick.
  6. Divide between two plates and drizzle with the dressing.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions (freeze without the dressing); thaw overnight in the refrigerator.

Substitution Sesame-free: replace the tahini with 2 tbsp unsweetened coconut yogurt whisked with the lemon juice and garlic.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper and smoked paprika, cover the pan with foil for the first 15 minutes so the sprouts steam soft, and serve warm rather than hot.

Estimated nutrition per serving

565calories
37.2 gprotein
44.1 gtotal carbohydrate
15.4 gfiber
28.7 gest. net carbohydrate
32.5 gtotal fat
4.8 gsaturated fat
400 mgsodium

Notable micronutrients calcium, iron, manganese, vitamin C

Why it fits Wanda's plan A simple one-pan dinner that is protein-rich from tofu and tahini, with Brussels sprouts as the bulk and a small sweet potato portion for the carbohydrate.

Recipe 50. Callaloo and Split Pea Stew with Cho Cho

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 35 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 cups cooked yellow split peas (from about 1 2/3 cups dry) (680 g)
  • 1 1/2 bunches callaloo (about 12 oz), washed and chopped (340 g)
  • 1 1/2 chayote (cho cho), peeled and cubed (300 g)
  • 1 large carrot, diced (100 g)
  • 1 medium yellow onion, chopped (150 g)
  • 3 cloves garlic, minced (9 g)
  • 3 scallions, chopped (40 g)
  • 4 sprigs fresh thyme (4 g)
  • 1/2 tsp ground allspice (pimento) (1 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 2/3 cup full-fat coconut milk (160 g)
  • 1 2/3 cups low-sodium vegetable broth (400 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1/2 tsp black pepper (1 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Cook the onion, garlic and scallion 4 minutes until soft.
  2. Add the chayote, carrot, thyme, allspice, black pepper, broth and the whole Scotch bonnet. Cover and simmer 10 minutes.
  3. Stir in the cooked split peas and the coconut milk. Simmer uncovered 10 minutes, stirring often, until thick and creamy.
  4. Add the callaloo in handfuls, stirring until it wilts, and cook 5 minutes more until tender.
  5. Remove the Scotch bonnet and thyme stems. Stir in the hemp seeds, lime juice and the pinch of salt.
  6. Serve in deep bowls; if the stew is too thick after resting, loosen it with a splash of hot water.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1 bag (10 oz) frozen chopped spinach in place of the callaloo, added straight from frozen.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet and black pepper, cook the vegetables softer, and serve warm rather than hot.

Estimated nutrition per serving

440calories
21.5 gprotein
54.5 gtotal carbohydrate
20.4 gfiber
34.1 gest. net carbohydrate
18 gtotal fat
9.5 gsaturated fat
205 mgsodium

Notable micronutrients manganese, folate, iron, vitamin C

Why it fits Wanda's plan Split peas cook down soft and creamy and, with hemp seeds, make this stew protein-rich; cho cho and callaloo add familiar Jamaican flavor. Freezes very well.

Recipe 51. Kale, White Bean and Pumpkin Soup with Rosemary

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 35 min

Portion One serving is about 2 1/4 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 cups cooked butter beans (lima), drained (about 2 1/2 cans, no salt added) (680 g)
  • 4 cups peeled calabaza pumpkin, cut in 3/4-inch cubes (460 g)
  • 3 cups chopped kale, stems removed (200 g)
  • 1 medium yellow onion, chopped (150 g)
  • 2 stalks celery, chopped (100 g)
  • 1 large carrot, chopped (100 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1 sprig fresh rosemary, leaves chopped (3 g)
  • 3 sprigs fresh thyme (3 g)
  • 1 bay leaf (1 g)
  • 3 cups low-sodium vegetable broth (720 g)
  • 3 tbsp nutritional yeast (20 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1/2 tsp black pepper (1 g)
  • 2 tbsp fresh lemon juice (30 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm the olive oil in a large soup pot over medium heat. Cook the onion, celery, carrot and garlic 6 minutes until soft.
  2. Add the pumpkin, rosemary, thyme, bay leaf, black pepper and broth. Bring to a boil, cover and simmer 12 minutes until the pumpkin is tender.
  3. Add the butter beans and simmer 8 minutes. Use a potato masher or the back of a spoon to crush about a third of the beans and pumpkin so the soup turns creamy.
  4. Stir in the kale and cook 5 minutes until soft.
  5. Remove the bay leaf and thyme stems. Stir in the nutritional yeast, lemon juice and the pinch of salt.
  6. Ladle into bowls and sprinkle each with hemp seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 4 cups cooked chickpeas in place of the butter beans.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, blend half the soup smooth for a softer texture, and serve warm rather than hot.

Estimated nutrition per serving

420calories
23.1 gprotein
59.6 gtotal carbohydrate
18.7 gfiber
40.9 gest. net carbohydrate
12.5 gtotal fat
1.7 gsaturated fat
269 mgsodium

Notable micronutrients iron, potassium, folate, vitamin C

Why it fits Wanda's plan Butter beans, nutritional yeast and hemp seeds make this a protein-rich, spoonable soup, with pumpkin as the measured whole-food carbohydrate. Freezes very well.

Recipe 52. Roasted Vegetable and Lentil Shepherd-Style Bake with Cauliflower Topping

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 25 minCook 50 min

Portion One serving is one quarter of the baking dish (about 2 cups); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 cups cooked brown lentils, drained (from about 1 2/3 cups dry) (680 g)
  • 1 pack (8 oz) cremini mushrooms, chopped (227 g)
  • 2 medium carrots, diced (150 g)
  • 1 medium yellow onion, diced (150 g)
  • 1 stalk celery, diced (60 g)
  • 3 cloves garlic, minced (9 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 2 1/2 tbsp tomato paste (no salt added) (40 g)
  • 1 tbsp coconut aminos (15 g)
  • 1 1/2 tsp dried thyme (3 g)
  • 1 tsp chopped fresh rosemary (2 g)
  • 1/2 tsp black pepper (1 g)
  • 1 cup low-sodium vegetable broth (240 g)
  • 2/3 cup frozen green peas (100 g)
  • 1 head cauliflower (about 1 1/2 lb), cut in florets (680 g)
  • 1 heaping tbsp tahini (20 g)
  • 3 tbsp nutritional yeast (20 g)
  • 1/2 tsp garlic powder (1 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Heat the oven to 425°F. Toss the carrot, onion, celery and mushrooms with 1 tbsp of the olive oil on a sheet pan and roast 20 minutes until browned at the edges.
  2. Meanwhile boil the cauliflower florets in a pot of water 12 minutes until very soft. Drain well.
  3. Mash the cauliflower with the tahini, nutritional yeast, garlic powder and the pinch of salt until smooth (a blender or potato masher both work).
  4. Scrape the roasted vegetables into a pot over medium heat. Add the garlic, tomato paste, thyme, rosemary and black pepper; stir 1 minute.
  5. Add the lentils, coconut aminos, broth and peas. Simmer 8 minutes until thick, like a gravy.
  6. Spread the lentil filling in a 9x13-inch baking dish. Spoon the cauliflower mash over the top and rough it up with a fork; drizzle with the remaining 1 tbsp oil.
  7. Lower the oven to 400°F and bake 20 minutes until the top is golden. Rest 5 minutes before cutting into 4 squares.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Sesame-free: leave out the tahini and mash the cauliflower with 1 tbsp olive oil instead.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, skip roasting and simply simmer the vegetables in the gravy until soft, and serve warm rather than hot.

Estimated nutrition per serving

439calories
26.4 gprotein
63.8 gtotal carbohydrate
23.1 gfiber
40.7 gest. net carbohydrate
11.5 gtotal fat
1.8 gsaturated fat
311 mgsodium

Notable micronutrients iron, manganese, folate, vitamin K

Why it fits Wanda's plan Lentils and the cauliflower-tahini topping make this a protein-rich, comforting bake with a soft texture. It freezes and reheats very well in single portions.

Recipe 53. Tofu and Bok Choy Ginger Broth Bowl with Shirataki

Second meal (Meal 2)Slot: Meal 2Yield: 2 servingsPrep 15 minCook 20 min

Portion One serving is one large bowl (about 3 cups broth and vegetables); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2/3 block (9 oz) extra-firm tofu, cut in 3/4-inch cubes (250 g)
  • 2/3 cup frozen shelled edamame (100 g)
  • 1 head bok choy (about 9 oz), leaves separated and halved (250 g)
  • 2/3 pack (5 oz) cremini mushrooms, sliced (150 g)
  • 1 small carrot, cut in matchsticks (60 g)
  • 1 pack (7 oz) shirataki (konjac) strands, rinsed and drained (200 g)
  • 1 2/3 cups low-sodium vegetable broth (400 g)
  • scant 1/2 cup filtered water (100 g)
  • 3 tbsp thinly sliced fresh ginger (20 g)
  • 2 cloves garlic, sliced (6 g)
  • 1 tbsp coconut aminos (15 g)
  • 2 tsp white miso paste (10 g)
  • 3 scallions, sliced (40 g)
  • 1 tbsp sesame seeds (10 g)
  • 1 tbsp fresh lime juice (15 g)

Preparation

  1. Put the broth, water, ginger and garlic in a pot and bring to a simmer. Cook 8 minutes so the broth takes on the ginger.
  2. Rinse the shirataki strands under hot running water for 1 minute and drain well.
  3. Add the mushrooms, carrot, tofu cubes and edamame to the broth. Simmer 5 minutes.
  4. Add the bok choy and shirataki and simmer 3 minutes until the greens are tender but still bright.
  5. Turn off the heat. Put the miso and coconut aminos in a small cup, stir in a ladle of the hot broth until smooth, then stir it back into the pot (do not boil after adding the miso).
  6. Add the lime juice and ladle into two deep bowls. Top with scallion and sesame seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Best fresh; do not freeze.

Substitution Soy-free: use 1 1/2 cups cooked chickpeas in place of the tofu and edamame, and swap the miso for an extra 1 tsp coconut aminos.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: use half the ginger, cook the bok choy 3 minutes longer so it is very soft, skip the sesame seeds, and serve warm rather than hot.

Estimated nutrition per serving

374calories
34.5 gprotein
30.2 gtotal carbohydrate
12.7 gfiber
17.5 gest. net carbohydrate
17 gtotal fat
2.3 gsaturated fat
584 mgsodium

Notable micronutrients iron, calcium, manganese, vitamin K

Why it fits Wanda's plan A light but protein-rich broth bowl built on tofu and edamame; the konjac strands add fullness with very little carbohydrate. Gentle and easy to sip.

Recipe 54. Chickpea and Zucchini Fritters with Green Salad

Second meal (Meal 2)Slot: Meal 2Yield: 3 servingsPrep 20 minCook 20 min

Portion One serving is 3 fritters with about 2 cups salad; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 1/2 cups chickpea flour (180 g)
  • 2 medium zucchini, coarsely grated and squeezed dry (400 g)
  • 3 scallions, finely chopped (40 g)
  • 2 cloves garlic, minced (6 g)
  • 1 1/2 tsp ground cumin (3 g)
  • 1 tsp ground coriander (2 g)
  • 1/2 tsp ground turmeric (1 g)
  • 1/2 tsp black pepper (1 g)
  • 1 small pinch sea salt (1 g)
  • 1/2 cup filtered water (120 g)
  • 2 1/2 tbsp extra-virgin olive oil, divided (35 g)
  • 1 small head romaine (about 7 oz), chopped (200 g)
  • 1/2 cucumber, sliced (150 g)
  • 1 cup cherry tomatoes, halved (150 g)
  • 2/3 avocado, sliced (100 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 2 tbsp chopped fresh cilantro (10 g)
  • 2 tbsp fresh lime juice (30 g)

Preparation

  1. Whisk the chickpea flour with the cumin, coriander, turmeric, black pepper and the pinch of salt. Stir in the water to make a thick batter and let it rest 10 minutes.
  2. Fold the squeezed zucchini, scallion, garlic and cilantro into the batter.
  3. Warm 1 1/2 tbsp of the olive oil in a large nonstick skillet over medium heat. Drop in 1/4-cup scoops of batter and flatten gently to make 9 fritters, cooking in two batches.
  4. Cook 4 minutes per side until golden and set in the middle. Keep the first batch warm on a plate.
  5. Toss the romaine, cucumber, cherry tomatoes and avocado with the lime juice and the remaining 1 tbsp olive oil.
  6. Serve 3 fritters per plate with the salad alongside, and sprinkle the hemp seeds over the salad.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Fritters freeze well up to 2 months in single portions (reheat in a dry skillet or oven); make the salad fresh.

Substitution Availability swap: use 2 cups grated carrot in place of the zucchini (no need to squeeze).

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, cook the fritters a little thicker and lower so they stay soft inside, and swap the raw salad for steamed green beans with the same lime dressing.

Estimated nutrition per serving

513calories
21 gprotein
52.4 gtotal carbohydrate
13.9 gfiber
38.5 gest. net carbohydrate
26.8 gtotal fat
3.4 gsaturated fat
194 mgsodium

Notable micronutrients folate, iron, magnesium, vitamin E

Why it fits Wanda's plan Chickpea flour makes these fritters protein-rich without any refined starch, and the fresh salad keeps the plate light. The fritters batch and freeze well.

Recipe 55. Amaranth and Pumpkin Seed Stuffed Zucchini with Lentils

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 25 minCook 45 min

Portion One serving is 2 stuffed zucchini halves; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 medium zucchini, halved lengthwise (800 g)
  • heaping 1/3 cup dry amaranth grain (80 g)
  • 3/4 cup plus 1 tbsp filtered water (200 g)
  • 2 1/3 cups cooked brown lentils, drained (400 g)
  • heaping 1/3 cup pumpkin seeds (pepitas), roughly chopped (50 g)
  • 2/3 medium yellow onion, finely chopped (100 g)
  • 2 cloves garlic, minced (6 g)
  • 2 medium tomatoes, chopped (250 g)
  • 3/4 cup plus 1 tbsp crushed tomatoes (no salt added) (200 g)
  • 2 tbsp extra-virgin olive oil (28 g)
  • 1/4 cup fresh basil leaves, chopped (10 g)
  • 1 tsp dried oregano (2 g)
  • 1 tsp dried thyme (2 g)
  • 2 tbsp nutritional yeast (15 g)
  • 4 tsp fresh lemon juice (20 g)
  • 1/2 tsp black pepper (1 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Put the amaranth and water in a small pot, bring to a boil, cover and simmer 20 minutes until the water is absorbed and the grain is sticky. Set aside.
  2. Heat the oven to 375°F. Scoop the centers out of the zucchini halves with a spoon, leaving a 1/2-inch shell. Chop the scooped flesh.
  3. Warm 1 tbsp of the olive oil in a skillet over medium heat. Cook the onion, garlic and chopped zucchini flesh 5 minutes.
  4. Add the chopped tomatoes, oregano, thyme and black pepper and cook 5 minutes until juicy. Take off the heat and stir in the lentils, cooked amaranth, pumpkin seeds, nutritional yeast, basil, lemon juice and the pinch of salt.
  5. Pour the crushed tomatoes into a 9x13-inch baking dish and set the zucchini shells on top. Fill each shell generously with the lentil mixture and brush the tops with the remaining oil.
  6. Cover with foil and bake 25 minutes. Uncover and bake 10 minutes more until the zucchini is tender when pierced.
  7. Serve 2 halves per plate with a spoonful of the tomato from the dish.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1/3 cup dry quinoa in place of the amaranth, cooked 15 minutes.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the black pepper, leave the pumpkin seeds out of the filling, and bake covered the whole time so the zucchini is very soft.

Estimated nutrition per serving

415calories
21.8 gprotein
51.9 gtotal carbohydrate
15.7 gfiber
36.2 gest. net carbohydrate
16 gtotal fat
2.7 gsaturated fat
129 mgsodium

Notable micronutrients iron, magnesium, manganese, folate

Why it fits Wanda's plan Lentils, pumpkin seeds and nutritional yeast make the stuffing protein-rich, with amaranth as a small whole-grain portion. Freezes well in single portions.

Recipe 56. Green Plantain and Black Bean Stew with Thyme

Second meal (Meal 2)Slot: Meal 2Yield: 4 servingsPrep 15 minCook 35 min

Portion One serving is about 2 cups; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 3 1/2 cups cooked black beans, drained (about 2 1/2 cans, no salt added) (600 g)
  • 1 small green plantain (about 5 oz), peeled and cut in 1/2-inch coins (150 g)
  • 1 medium yellow onion, chopped (150 g)
  • 1 green bell pepper, chopped (150 g)
  • 2 medium tomatoes, chopped (250 g)
  • 3 cloves garlic, minced (9 g)
  • 5 sprigs fresh thyme (5 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 3 scallions, chopped (40 g)
  • 1 1/2 tbsp extra-virgin olive oil (21 g)
  • 3/4 cup plus 2 tbsp light coconut milk (200 g)
  • 2 cups low-sodium vegetable broth (480 g)
  • 3 1/2 cups baby spinach (100 g)
  • 1/3 cup pumpkin seeds (pepitas) (40 g)
  • 1/2 small Scotch bonnet, left whole (optional) (5 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 small pinch sea salt (1 g)

Preparation

  1. Warm the olive oil in a large pot over medium heat. Cook the onion, green pepper, garlic and scallion 5 minutes until soft.
  2. Add the tomatoes, thyme, allspice and the whole Scotch bonnet and cook 3 minutes until the tomatoes break down.
  3. Add the plantain coins and broth. Cover and simmer 12 minutes until the plantain is tender.
  4. Stir in the black beans and the light coconut milk. Simmer uncovered 10 minutes, mashing a few beans against the pot so the stew thickens.
  5. Stir in the spinach and cook 2 minutes until wilted.
  6. Remove the Scotch bonnet and thyme stems, add the lime juice and the pinch of salt, and serve topped with the pumpkin seeds.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Reheat gently on the stove or microwave until steaming hot (165°F); reheat a portion only once.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator.

Substitution Availability swap: use 1 cup cubed yellow yam in place of the green plantain.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the Scotch bonnet, simmer the plantain 5 minutes longer so it is very soft, skip the pumpkin seed topping, and serve warm rather than hot.

Estimated nutrition per serving

440calories
19.9 gprotein
61.6 gtotal carbohydrate
17.7 gfiber
43.9 gest. net carbohydrate
15.3 gtotal fat
5.1 gsaturated fat
204 mgsodium

Notable micronutrients iron, magnesium, folate, vitamin C

Why it fits Wanda's plan Black beans make this thyme-scented stew protein-rich, and a small green plantain is shared across the pot as the measured whole-food carbohydrate. Freezes very well.

Optional rescue snack: Recipes 57 to 64

Recipe 57. Hemp and Pumpkin-Seed Energy Bites

Optional rescue snackSlot: Optional rescue snackYield: 6 servingsPrep 15 minCook 0 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is 2 small bites (about the size of a walnut each); Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 6 tbsp hulled hemp seeds (60 g)
  • 1/2 cup pumpkin seeds (pepitas), raw (60 g)
  • 1/4 cup almond butter (no added sugar) (60 g)
  • 1/3 cup unsweetened shredded coconut, plus a little extra for rolling (30 g)
  • 1 tbsp chia seeds (12 g)
  • 1 tsp ground cinnamon (2 g)
  • 1 tsp pure vanilla extract (4 g)
  • a tiny pinch of sea salt (0.5 g)

Preparation

  1. Put the pumpkin seeds in a blender or food processor and pulse a few times until coarsely ground, like coarse sand with a few bigger pieces.
  2. Add the hemp seeds, shredded coconut, chia seeds, cinnamon, and sea salt. Pulse two or three more times to mix.
  3. Add the almond butter and vanilla. Pulse until the mixture starts to clump together and holds when you press a little between your fingers. If it is too dry, add 1 to 2 teaspoons of water and pulse again.
  4. Scoop out a level tablespoon of the mixture and roll it gently between your palms into a small ball. Repeat to make 12 bites.
  5. Roll each bite lightly in a little extra shredded coconut so they are not sticky.
  6. Set the bites on a plate and chill in the refrigerator for 20 minutes so they firm up before eating.

Storage and reheating Refrigerate in a covered glass container up to 7 days. Eat cold or let sit at room temperature for a few minutes.

Batch and freezer Freezes well up to 2 months; place the bites in a single layer in a freezer container and thaw one portion at a time in the refrigerator.

Substitution Nut-free: use tahini or sunflower seed paste (no added sugar) in place of the almond butter, and raw sunflower seeds in place of half the pumpkin seeds.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: omit the extra coconut coating, roll the bites smaller, and let them soften at room temperature for 10 minutes before eating so they are less firm.

Estimated nutrition per serving

218calories
8.9 gprotein
6.2 gtotal carbohydrate
3.7 gfiber
2.5 gest. net carbohydrate
19.2 gtotal fat
4.7 gsaturated fat
36 mgsodium

Notable micronutrients magnesium, iron, zinc, omega-3 fats

Why it fits Wanda's plan Protein-rich from hemp and pumpkin seeds with no dates or sweeteners, so it stays on the lower-glycemic pattern. Make once, keep in the refrigerator, and take out only when needed.

Recipe 58. Cool Silken Tofu and Berry Cup

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 10 minCook 0 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 3/4 cup; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 pack (12 oz) silken organic tofu, well chilled (340 g)
  • 1 cup fresh blueberries (150 g)
  • 1/2 cup fresh raspberries (85 g)
  • 3 tbsp hulled hemp seeds (30 g)
  • 1 tsp pure vanilla extract (4 g)
  • 1/2 tsp ground cinnamon (1 g)
  • 2 tsp fresh lime juice (10 g)

Preparation

  1. Drain the silken tofu and put it in a blender with the vanilla, cinnamon, lime juice, and half of the blueberries.
  2. Blend until completely smooth and creamy, about 30 seconds. Scrape the sides and blend once more.
  3. Rinse the remaining blueberries and the raspberries and pat dry.
  4. Divide the tofu cream among four small cups or ramekins.
  5. Top each cup with the remaining whole berries and sprinkle with hemp seeds.
  6. Cover and chill at least 30 minutes so the cups are cold and set. Serve cold with a spoon.

Storage and reheating Refrigerate, covered, up to 3 days. Add the hemp seeds just before eating if making ahead so they stay crisp.

Batch and freezer Best fresh; do not freeze.

Substitution Soy-free: use 1 1/2 cups unsweetened coconut yogurt in place of the silken tofu and add 1 extra tablespoon of hemp seeds.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: blend all the berries into the cream instead of leaving them whole, skip the lime juice, and serve very cold and smooth.

Estimated nutrition per serving

125calories
7 gprotein
10.9 gtotal carbohydrate
2.8 gfiber
8.1 gest. net carbohydrate
6.2 gtotal fat
0.7 gsaturated fat
27 mgsodium

Notable micronutrients iron, calcium, magnesium, zinc

Why it fits Wanda's plan Soft, cool, and smooth with protein from silken tofu and hemp seeds and a small measured portion of fruit. Easy to eat with a spoon and easy to have on hand.

Recipe 59. Crisp Roasted Chickpeas with Allspice

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 10 minCook 35 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 1/2 cup; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 2 1/3 cups cooked chickpeas (about 1 1/2 cans, no salt added), drained and patted very dry (400 g)
  • 1 tbsp extra-virgin olive oil (14 g)
  • 1 tsp ground allspice (pimento) (2 g)
  • 1 tsp smoked paprika (2 g)
  • 1 tsp garlic powder (2 g)
  • 1/2 tsp dried thyme (1 g)
  • a scant 1/4 tsp sea salt (1 g)
  • 1 tbsp fresh lime juice, for finishing (15 g)

Preparation

  1. Heat the oven to 400°F. Line a sheet pan with parchment paper.
  2. Spread the drained chickpeas on a clean kitchen towel and pat them very dry, rubbing gently. Discard any loose skins that come off.
  3. Spread the chickpeas on the sheet pan in a single layer and roast, dry, for 15 minutes to drive off moisture.
  4. Take the pan out. Drizzle with olive oil and sprinkle with allspice, smoked paprika, garlic powder, thyme, and sea salt. Shake the pan to coat evenly.
  5. Return to the oven and roast 15 to 20 minutes more, shaking once, until golden and crisp on the outside.
  6. Turn the oven off and leave the pan inside with the door cracked open for 10 minutes so the chickpeas dry out fully.
  7. Cool, then squeeze the lime juice over just before serving.

Storage and reheating Store in a loosely covered glass jar at room temperature up to 3 days; leave the lid slightly open so they stay crisp. Re-crisp on a sheet pan at 350°F for 5 minutes if they soften.

Batch and freezer Best fresh; do not freeze.

Substitution Milder taste: leave out the smoked paprika and use 1/2 tsp ground cumin instead; for a softer bite, roast only 20 minutes total so the chickpeas stay tender inside.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or nausea: skip this crunchy snack and choose the Cool Silken Tofu and Berry Cup or the Chia-Coconut Pudding Cup instead.

Estimated nutrition per serving

201calories
9.1 gprotein
28.9 gtotal carbohydrate
8 gfiber
20.9 gest. net carbohydrate
6.2 gtotal fat
0.8 gsaturated fat
103 mgsodium

Notable micronutrients manganese, iron, folate, vitamin E

Why it fits Wanda's plan Protein and fiber from chickpeas with familiar Jamaican allspice and thyme flavors and only a small pinch of salt. Crunchy and satisfying for days when Wanda wants something savory to nibble.

Recipe 60. Cucumber and Avocado Boats with Hemp

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 15 minCook 0 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is 2 to 3 filled cucumber boats; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 medium cucumber (about 10 oz) (300 g)
  • 1 ripe avocado (about 5 oz flesh) (150 g)
  • 5 tbsp hulled hemp seeds (50 g)
  • 2 tbsp pumpkin seeds (pepitas), lightly toasted and chopped (20 g)
  • 1 tbsp fresh lime juice (15 g)
  • 1 scallion, green part only, finely sliced (15 g)
  • 1 tbsp chopped fresh cilantro (5 g)
  • a tiny pinch of sea salt (0.5 g)
  • a pinch of black pepper (0.5 g)

Preparation

  1. Wash the cucumber and trim the ends. Cut it in half lengthwise, then scrape out the seeds with a teaspoon to make two long boats.
  2. Cut each boat crosswise into 5 pieces, so you have 10 short cucumber boats. Pat the insides dry with a paper towel.
  3. Scoop the avocado into a small bowl. Add the lime juice, sea salt, and black pepper and mash with a fork until creamy but still a little chunky.
  4. Stir 4 tablespoons of the hemp seeds and the sliced scallion into the avocado.
  5. Spoon the avocado mixture into each cucumber boat, mounding it slightly.
  6. Sprinkle the tops with the remaining hemp seeds, the chopped pumpkin seeds, and cilantro. Serve cool.

Storage and reheating Best eaten within 2 hours of filling. The avocado mixture can be made up to 1 day ahead: press plastic wrap directly on the surface, refrigerate, and fill the cucumber just before eating.

Batch and freezer Best fresh; do not freeze.

Substitution No cucumber on hand: spoon the avocado-hemp mixture into small romaine or Boston lettuce leaves, or onto slices of cool chayote (cho cho).

Symptom modification (conditional) If Wanda's care team notes mouth soreness: omit the black pepper and scallion, skip the toasted pumpkin seeds, and serve the avocado mixture as a smooth dip with soft peeled cucumber spears.

Estimated nutrition per serving

171calories
6.8 gprotein
8.2 gtotal carbohydrate
3.9 gfiber
4.3 gest. net carbohydrate
14.2 gtotal fat
1.8 gsaturated fat
54 mgsodium

Notable micronutrients magnesium, iron, zinc, omega-3 fats

Why it fits Wanda's plan Cool, soft avocado with hemp seeds gives a gentle protein-containing bite with almost no starch. No cooking and ready in minutes.

Recipe 61. Warm Cinnamon Millet Cup with Almond Milk

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 5 minCook 25 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 3/4 cup; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1/2 cup dry millet, rinsed (100 g)
  • 1 cup filtered water (250 g)
  • 2 cups unsweetened almond milk (480 g)
  • 4 tbsp hulled hemp seeds (40 g)
  • 1 tbsp chia seeds (12 g)
  • 1 1/2 tsp ground cinnamon (3 g)
  • a pinch of freshly grated nutmeg (0.5 g)
  • 1 tsp pure vanilla extract (4 g)
  • a tiny pinch of sea salt (0.5 g)

Preparation

  1. Rinse the millet in a fine sieve under cool water and drain well.
  2. Put the millet in a small pot with the water and the pinch of sea salt. Bring to a boil, then lower the heat, cover, and simmer 15 minutes until the water is absorbed.
  3. Pour in the almond milk, add the cinnamon and nutmeg, and stir. Simmer uncovered over low heat, stirring now and then, for 8 to 10 minutes until thick and creamy like a soft porridge.
  4. Turn off the heat. Stir in the chia seeds and vanilla; let stand 3 minutes so the chia thickens the porridge.
  5. Spoon into four small cups and sprinkle each with 1 tablespoon of hemp seeds.
  6. Serve warm, not hot. For a thinner porridge, stir in a splash more almond milk.

Storage and reheating Refrigerate in a covered glass container up to 4 days. Reheat one portion gently in a small pot with a splash of almond milk, stirring, until warm through.

Batch and freezer Freezes well up to 2 months in single portions; thaw overnight in the refrigerator and loosen with almond milk when reheating.

Substitution Nut-free: use unsweetened soy milk in place of the almond milk; for a different grain, use 1/2 cup dry teff and simmer 20 minutes in the first step.

Symptom modification (conditional) If Wanda's care team notes nausea: leave out the nutmeg and vanilla, keep the cinnamon light, and serve barely warm in small spoonfuls with a few sips of warm ginger water alongside.

Estimated nutrition per serving

188calories
7 gprotein
21.9 gtotal carbohydrate
4.2 gfiber
17.7 gest. net carbohydrate
8.2 gtotal fat
0.9 gsaturated fat
136 mgsodium

Notable micronutrients magnesium, manganese, phosphorus, omega-3 fats

Why it fits Wanda's plan A small, warm, soft porridge cup built on a measured portion of whole-grain millet with protein from hemp and chia. Familiar Jamaican porridge comfort in a snack-sized amount.

Recipe 62. Chia-Coconut Pudding Cup

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 10 minCook 0 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 1/2 cup; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 4 tbsp chia seeds (48 g)
  • 1/2 cup full-fat coconut milk (canned, no additives) (120 g)
  • 1 1/2 cups unsweetened almond milk (360 g)
  • 4 tbsp hulled hemp seeds (40 g)
  • 1 tsp pure vanilla extract (4 g)
  • 1/2 tsp ground cinnamon (1 g)
  • 3/4 cup fresh raspberries (100 g)

Preparation

  1. In a medium bowl or a glass jar with a lid, whisk together the coconut milk, almond milk, vanilla, and cinnamon.
  2. Add the chia seeds and 2 tablespoons of the hemp seeds. Whisk well for 1 minute so the seeds do not clump.
  3. Let stand 10 minutes, then whisk again to break up any clumps that settled at the bottom.
  4. Cover and refrigerate at least 4 hours or overnight, until thick and spoonable like a soft pudding.
  5. Stir, then divide among four small cups. Top each with raspberries and the remaining hemp seeds.
  6. Serve cold. For an extra-smooth texture, blend the finished pudding for 20 seconds before adding the berries.

Storage and reheating Refrigerate, covered, up to 4 days. Add the berries and hemp topping just before eating.

Batch and freezer Best fresh; do not freeze.

Substitution Berry swap: use 3/4 cup diced fresh mango or papaya instead of the raspberries; nut-free: use unsweetened soy milk for the almond milk.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: blend the pudding smooth, omit the raspberries (their seeds can scratch), and top with a few soft blueberries instead.

Estimated nutrition per serving

213calories
6.6 gprotein
11.4 gtotal carbohydrate
7.1 gfiber
4.3 gest. net carbohydrate
16.9 gtotal fat
7.3 gsaturated fat
72 mgsodium

Notable micronutrients iron, omega-3 fats, magnesium, manganese

Why it fits Wanda's plan Soft, cool, and make-ahead with protein from chia and hemp and a measured portion of fruit. It waits in the refrigerator for the moments when a gentle bite helps.

Recipe 63. Edamame with Lime and Sea Salt

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 5 minCook 6 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 2/3 cup of shelled edamame; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • 1 bag (12 oz) frozen shelled edamame (340 g)
  • 3 cups filtered water, for boiling (750 g)
  • juice of 1 lime (about 2 tbsp) (30 g)
  • 1 tbsp finely grated fresh ginger (6 g)
  • 1 small scallion, thinly sliced (10 g)
  • 1/2 tbsp extra-virgin olive oil (7 g)
  • a scant 1/4 tsp flaky sea salt (1 g)

Preparation

  1. Bring the water to a boil in a medium pot.
  2. Add the frozen edamame and boil 4 to 5 minutes until tender and bright green.
  3. Drain well in a colander and shake off the extra water.
  4. In a bowl, stir together the lime juice, grated ginger, olive oil, and sliced scallion.
  5. Add the warm edamame and toss to coat. Sprinkle with the flaky sea salt.
  6. Serve warm, or chill and serve cold from the refrigerator.

Storage and reheating Refrigerate in a covered glass container up to 3 days. Eat cold or warm briefly in a pot with a spoonful of water.

Batch and freezer Freezes well up to 2 months in single portions (dressed or plain); thaw in the refrigerator or drop frozen into simmering water for 3 minutes.

Substitution Soy-free: use 1 1/2 cups cooked butter beans or green peas tossed with the same lime, ginger, and scallion dressing.

Symptom modification (conditional) If Wanda's care team notes mouth soreness or taste changes: omit the ginger and scallion, use only half the lime juice, and cook the edamame 2 minutes longer so the beans are very soft.

Estimated nutrition per serving

122calories
10.2 gprotein
8.6 gtotal carbohydrate
4.5 gfiber
4.1 gest. net carbohydrate
6.2 gtotal fat
0.8 gsaturated fat
101 mgsodium

Notable micronutrients vitamin K, folate, iron, vitamin E

Why it fits Wanda's plan One of the highest-protein plant snacks, ready in under 10 minutes from the freezer. Bright lime and ginger with a small pinch of salt keep it simple and familiar.

Recipe 64. Papaya Cup with Toasted Coconut and Pumpkin Seeds

Optional rescue snackSlot: Optional rescue snackYield: 4 servingsPrep 10 minCook 5 min

Portion Use only when appropriate for Wanda's personal care plan. One serving is about 3/4 cup of papaya with topping; Wanda's portion is one serving.

Ingredients (whole recipe, organic)

  • about 3 cups ripe papaya cubes (1 small papaya) (400 g)
  • a generous 1/2 cup pumpkin seeds (pepitas) (72 g)
  • 1/4 cup unsweetened shredded coconut (24 g)
  • 1 tbsp fresh lime juice (15 g)
  • 4 to 5 fresh mint leaves, thinly sliced (3 g)
  • a pinch of ground ginger (optional) (0.5 g)

Preparation

  1. Put a dry skillet over medium heat. Add the pumpkin seeds and toast, stirring often, for 3 to 4 minutes until they puff and smell nutty.
  2. Add the shredded coconut to the skillet and stir constantly for 1 minute more until lightly golden. Tip onto a plate to cool so it does not keep browning.
  3. Peel the papaya, halve it, scoop out the black seeds, and cut the flesh into bite-sized cubes.
  4. Toss the papaya with the lime juice and the pinch of ground ginger, if using.
  5. Divide the papaya among four small cups.
  6. Top each cup with the toasted pumpkin seed and coconut mixture and a few slices of mint. Serve cool.

Storage and reheating Refrigerate the cut papaya, covered, up to 2 days, and keep the toasted topping in a jar at room temperature up to 1 week. Combine just before eating so the topping stays crisp.

Batch and freezer Best fresh; do not freeze.

Substitution No ripe papaya: use 3 cups diced fresh mango or pear with the same topping; for a softer bite, use 1/2 cup of the chilled Cool Silken Tofu cream as a base instead of the toasted topping.

Symptom modification (conditional) If Wanda's care team notes mouth soreness: skip the lime juice and the crunchy topping, and instead mash the ripe papaya with a fork and sprinkle with 2 tablespoons of hemp seeds per serving.

Estimated nutrition per serving

185calories
6.4 gprotein
14.7 gtotal carbohydrate
3.9 gfiber
10.8 gest. net carbohydrate
13 gtotal fat
5.1 gsaturated fat
12 mgsodium

Notable micronutrients iron, magnesium, zinc, vitamin C

Why it fits Wanda's plan A familiar Caribbean fruit in a measured portion with protein and crunch from toasted pumpkin seeds. Cool and light on the stomach with almost no preparation.

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Estimates

Nutrition information for every recipe

All values are estimates per one serving, calculated by summing USDA FoodData Central reference values (SR Legacy and Foundation Foods) for each ingredient weight and dividing by the recipe yield. They are not laboratory measurements, and organic produce and brands vary. Net carbohydrate is total carbohydrate minus fiber.

Energy and protein adequacy: for oncology-dietitian review

Two standard servings a day across the 30-day calendar estimate to about 870 to 1,070 calories and 39 to 61 g protein per day (average about 950 calories and 47 g protein). For a 74-year-old adult of 190 pounds this is likely below the energy and protein needed to protect muscle, especially during treatment. No calorie or protein target is set here. The oncology dietitian should confirm portion size; the simple levers are a 1 1/2 serving portion, a seed topper (2 tablespoons hemp seeds add about 6 g protein), or an approved rescue snack.

Estimated nutrition per serving, all 64 recipes
No.RecipeCaloriesProtein gCarb gFiber gNet carb gFat gSat fat gSodium mg
1Savory Millet Porridge with Hemp and Callaloo49019.248.810.83826.48.7226
2Teff Porridge with Berries and Pumpkin Seeds48221.952.810.342.522.53.4150
3Ackee-Style Turmeric Tofu Scramble with Pumpkin and Scallion46530.632.712.320.428.14.2226
4Chickpea Flour Pancakes (Pudla) with Spinach and Tomato Salad53822.958.114.443.726.13.2291
5Warm Oat and Chia Bowl with Tahini and Raspberries52921.648.915.733.230.13.5187
6Savory Oat Congee with Mushrooms, Ginger, and Tempeh47128.946.711.934.821.94395
7Buckwheat and Berry Bowl with Hemp and Soy Yogurt45419.950.39.840.523.12.8119
8Pumpkin and Tiger Nut Porridge with Hemp Seeds50219.151.211.939.325.53.7155
9Black Bean and Avocado Breakfast Bowl over Riced Cauliflower52024.760.92436.923.53.5240
10Tempeh Hash with Sweet Potato, Peppers, and Kale46026.547.315.232.1224.1283
11Lentil Breakfast Stew with a Little Plantain48422.263.519.444.119.18.8334
12Silken Tofu and Berry Smoothie Bowl4922532.612.420.231.26.298
13Coconut Chia Pudding with Mango and Lime48920.13514.920.1339.383
14Quinoa Breakfast Bowl with Kale, Edamame, and Ginger-Lime Dressing51024.556.114.941.223.93.1216
15Sweet Potato and Chickpea Skillet with Spinach and Tahini52221.661.716.74524.13.1290
16Steamed Callaloo with Butter Beans and Yellow Yam4912162.71943.720.810.3242
17Gungo Pea and Pumpkin Soup with Thyme41718.354.513.441.116.67.6219
18Red Lentil and Callaloo Soup39921.251.611.140.514.32.3237
19Chickpea Run Down with Cho Cho52022.163.718.645.123.212.7140
20Big Green Salad with Jerk-Spiced Baked Tofu and Avocado53831.136.312.923.435.75.2224
21Black Bean and Roasted Vegetable Bowl with Lime45918.559.519.340.218.82.5155
22Tempeh and Cabbage Stir-Fry with Ginger48834.235.51718.527.44.7316
23White Bean, Kale and Tomato Stew39221.354.517.636.912.51.6250
24Quinoa Tabbouleh with Chickpeas and Hemp48019.55512.742.322.52.7122
25Lentil and Roasted Beet Salad40320.244.616.528.118.42.1207
26Riced Cauliflower Bowl with Edamame and Sesame43326.83715.621.424.33383
27Okra Stew with Butter Beans and Thyme46621.557.918.839.119.86.7175
28Hearts of Palm and Chickpea Salad on Greens54225.966.222.443.823.42.9532
29Yellow Split Pea Soup with Thyme and Carrot40520.259.219.339.911.31.7281
30Zucchini Ribbon Bowl with Tahini-Lime Tofu48934.933.111.221.928.94.1389
31Sheet-Pan Broccoli and Tempeh with Millet43826.742.612.230.4214183
32Curried Chickpeas and Spinach with Yellow Yam49119.759.915.94422.38.2205
33Ital Stew with Pumpkin, Callaloo and Red Kidney Beans43919.658.616.142.516.811.4192
34Jerk-Spiced Tofu with Steamed Cabbage and Yellow Yam55139.753.115.637.525.23.7360
35Tempeh Brown Stew with Carrot and Green Beans42028.244.214.929.317.83.6405
36Lentil and Vegetable Curry with Cauliflower44922.561.122.738.416.410.4243
37Stuffed Bell Peppers with Millet and Black Beans43321.660.618.342.313.42124
38Eggplant and Chickpea Bake with Tomato and Tahini47520.263.320.842.518.92.5160
39Escovitch-Style Pickled Vegetables over Baked Tofu53338.539.512.127.428.54.2297
40Butternut and Gungo Pea Curry with Tofu52825.659.417.741.724.812.3201
41Teff-Crusted Baked Tofu with Broccoli and Lemon-Tahini50739.939.613.925.725.83.9295
42Mushroom and Black Bean Skillet with Collard Greens48626.762.522.639.9182.8185
43Stewed Peas with Thyme, Scallion and a Small Millet Portion45820.859.814.745.117.511.3202
44Cauliflower and Chickpea Tikka-Style Tray Bake50621.963.419.643.821.74.5216
45Spaghetti Squash with Lentil-Tomato Sauce44722.966.421.44513.51.8195
46Okra, Tomato and Edamame Stew45422.145.71629.724.210.3217
47Braised Cabbage with Tempeh and Warm Spices45828.444.316.827.522.44.2326
48Sweet Potato and Black-Eyed Pea Stew with Kale41819.759.816.243.613.72.1236
49Brussels Sprouts and Tofu Sheet-Pan with Lemon-Tahini56537.244.115.428.732.54.8400
50Callaloo and Split Pea Stew with Cho Cho44021.554.520.434.1189.5205
51Kale, White Bean and Pumpkin Soup with Rosemary42023.159.618.740.912.51.7269
52Roasted Vegetable and Lentil Shepherd-Style Bake with Cauliflower Topping43926.463.823.140.711.51.8311
53Tofu and Bok Choy Ginger Broth Bowl with Shirataki37434.530.212.717.5172.3584
54Chickpea and Zucchini Fritters with Green Salad5132152.413.938.526.83.4194
55Amaranth and Pumpkin Seed Stuffed Zucchini with Lentils41521.851.915.736.2162.7129
56Green Plantain and Black Bean Stew with Thyme44019.961.617.743.915.35.1204
57Hemp and Pumpkin-Seed Energy Bites2188.96.23.72.519.24.736
58Cool Silken Tofu and Berry Cup125710.92.88.16.20.727
59Crisp Roasted Chickpeas with Allspice2019.128.9820.96.20.8103
60Cucumber and Avocado Boats with Hemp1716.88.23.94.314.21.854
61Warm Cinnamon Millet Cup with Almond Milk188721.94.217.78.20.9136
62Chia-Coconut Pudding Cup2136.611.47.14.316.97.372
63Edamame with Lime and Sea Salt12210.28.64.54.16.20.8101
64Papaya Cup with Toasted Coconut and Pumpkin Seeds1856.414.73.910.8135.112
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Shopping

Four detailed weekly shopping lists

Four lists for one person, tied to the exact recipes cooked that week (including half batches) and cross-checked in code so that every ingredient in every recipe appears in a list or is already on hand. Pantry items are listed only when the previous purchase will not cover the week. Everything is organic. "Optional substitutions" repeats the swaps most likely to be useful that week.

Week 1 shopping list (Days 1 to 7)

Recipes cooked this week Recipe 33: Ital Stew with Pumpkin, Callaloo and Red Kidney Beans; Recipe 17: Gungo Pea and Pumpkin Soup with Thyme; Recipe 1: Savory Millet Porridge with Hemp and Callaloo; Recipe 34: Jerk-Spiced Tofu with Steamed Cabbage and Yellow Yam; Recipe 3: Ackee-Style Turmeric Tofu Scramble with Pumpkin and Scallion; Recipe 15: Sweet Potato and Chickpea Skillet with Spinach and Tahini; Recipe 20: Big Green Salad with Jerk-Spiced Baked Tofu and Avocado (half batch); Recipe 12: Silken Tofu and Berry Smoothie Bowl (half batch)

Fresh organic produce

  • 2 each  Scotch bonnet pepper (optional, use sparingly) (about 20 g / 1 oz needed)
  • 1 box (5 oz)  arugula (about 50 g / 2 oz needed)
  • 1 each (~5 oz flesh)  avocado (about 150 g / 5 oz needed)
  • 1 bunch or box (~5 oz)  baby spinach (about 140 g / 5 oz needed)
  • 3 wedge (~1 lb)  calabaza pumpkin (about 1160 g / 41 oz needed)
  • 2 bunch (~8 oz)  callaloo (amaranth greens) (about 427 g / 15 oz needed)
  • 0.5 lb  carrots (about 200 g / 7 oz needed)
  • 1 pint (~10 oz)  cherry tomatoes (about 75 g / 3 oz needed)
  • 1 medium (~10 oz)  cucumber (about 75 g / 3 oz needed)
  • 1 piece (~3 oz)  fresh ginger (about 8 g / 0 oz needed)
  • 1 head (~2 oz)  garlic (about 45 g / 2 oz needed)
  • 1 head (~2 lb)  green cabbage (about 400 g / 14 oz needed)
  • 1 medium (~6 oz)  green plantain (about 60 g / 2 oz needed)
  • 5 each (~2 tbsp juice)  limes (about 128 g / 4 oz needed)
  • 2 medium (~5 oz)  red bell pepper (about 225 g / 8 oz needed)
  • 1 medium (~5 oz)  red onion (about 25 g / 1 oz needed)
  • 1 head (~10 oz)  romaine lettuce (about 140 g / 5 oz needed)
  • 2 bunch (~4 oz)  scallions (green onion) (about 205 g / 7 oz needed)
  • 1 medium (~5 oz)  sweet potato (about 150 g / 5 oz needed)
  • 1 medium (~4 oz)  tomatoes (about 125 g / 4 oz needed)
  • 4 medium (~5 oz)  yellow onion (about 600 g / 21 oz needed)
  • 1 piece (~1 lb)  yellow yam (about 200 g / 7 oz needed)
  • 1 medium (~7 oz)  zucchini (about 200 g / 7 oz needed)

Frozen organic produce

  • 1 bag (10 oz)  frozen mixed berries (no sugar added) (about 140 g / 5 oz needed)

Plant proteins

  • 2 can (15 oz, no salt added) or 1/2 cup dry  chickpeas (cooked, drained) (about 370 g / 13 oz needed)
  • 3 block (14 oz)  extra-firm organic tofu (about 870 g / 31 oz needed)
  • 2 can (15 oz) or 1/2 cup dry  gungo (pigeon) peas, cooked (about 425 g / 15 oz needed)
  • 3 can (15 oz, no salt added) or 1/2 cup dry  red kidney beans (cooked, drained) (about 680 g / 24 oz needed)
  • 1 1 cup dry (yields ~2.5 cups cooked)  red split lentils (cooked) (about 200 g / 7 oz needed)
  • 1 pack (12 oz)  silken organic tofu (about 170 g / 6 oz needed)

Pantry and grains/seeds

  • 1 bottle (16.9 oz)  avocado oil (about 7 g used this week)
  • 1 bag (12 oz)  chia seeds (about 12 g used this week)
  • 1 bottle (8 oz)  coconut aminos (about 10 g used this week)
  • 1 bottle (16.9 oz)  extra-virgin olive oil (about 110 g used this week)
  • 1 can (13.5 oz)  full-fat coconut milk (canned, no additives) (about 380 g / 13 oz needed)
  • 1 bag (12 oz)  ground flaxseed (about 7 g used this week)
  • 1 bag (12 oz)  hulled hemp seeds (about 140 g used this week)
  • 2 carton (32 oz)  low-sodium vegetable broth (about 960 g / 34 oz needed)
  • 1 bag (1 lb)  millet (dry) (about 90 g used this week)
  • 1 bag (5 oz)  nutritional yeast (about 25 g used this week)
  • 1 bag (12 oz)  pumpkin seeds (pepitas) (about 22 g used this week)
  • 1 bottle (2 oz)  pure vanilla extract (about 2 g used this week)
  • 1 bottle (10 oz)  reduced-sodium tamari (gluten-free) (about 8 g used this week)
  • 1 jar (16 oz)  tahini (about 30 g used this week)
  • 1 bag (8 oz)  unsweetened shredded coconut (about 5 g used this week)

Herbs and spices

  • 1 jar (2 oz)  black pepper (about 4 g used this week)
  • 1 jar (1 oz)  dried thyme (about 4 g used this week)
  • 1 bunch (~2 oz)  fresh parsley (about 10 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh thyme (about 14 g / 0 oz needed)
  • 1 jar (2.5 oz)  garlic powder (about 1 g used this week)
  • 1 jar (1.5 oz)  ground allspice (pimento) (about 10 g used this week)
  • 1 jar (2 oz)  ground cinnamon (about 2 g used this week)
  • 1 jar (2 oz)  ground cumin (about 3 g used this week)
  • 1 jar (1.5 oz)  ground ginger (about 0 g used this week)
  • 1 jar (1 oz)  ground nutmeg (about 0 g used this week)
  • 1 jar (2 oz)  ground turmeric (about 3 g used this week)
  • 1 container (8 oz)  sea salt (about 6 g used this week)
  • 1 jar (2 oz)  smoked paprika (about 3 g used this week)

Refrigerated items

  • 1 carton (32 oz)  unsweetened organic soy milk (about 100 g / 4 oz needed)

Optional substitutions

  • Spinach or Swiss chard for callaloo
  • Butternut squash for calabaza pumpkin
  • Sweet potato for yellow yam
  • Frozen berries for fresh

Week 2 shopping list (Days 8 to 14)

Recipes cooked this week Recipe 45: Spaghetti Squash with Lentil-Tomato Sauce; Recipe 35: Tempeh Brown Stew with Carrot and Green Beans; Recipe 36: Lentil and Vegetable Curry with Cauliflower; Recipe 10: Tempeh Hash with Sweet Potato, Peppers, and Kale; Recipe 2: Teff Porridge with Berries and Pumpkin Seeds; Recipe 4: Chickpea Flour Pancakes (Pudla) with Spinach and Tomato Salad; Recipe 9: Black Bean and Avocado Breakfast Bowl over Riced Cauliflower (half batch); Recipe 26: Riced Cauliflower Bowl with Edamame and Sesame (half batch)

Fresh organic produce

  • 2 each  Scotch bonnet pepper (optional, use sparingly) (about 11 g / 0 oz needed)
  • 1 each (~5 oz flesh)  avocado (about 125 g / 4 oz needed)
  • 2 bunch or box (~5 oz)  baby spinach (about 200 g / 7 oz needed)
  • 1 pint (~10 oz)  blueberries (about 120 g / 4 oz needed)
  • 1 head (~8 oz)  bok choy (about 75 g / 3 oz needed)
  • 1 lb  carrots (about 450 g / 16 oz needed)
  • 1 head (~1.5 lb)  cauliflower (about 500 g / 18 oz needed)
  • 1 bunch (~1 lb)  celery (about 60 g / 2 oz needed)
  • 1 pack (8 oz)  cremini mushrooms (about 60 g / 2 oz needed)
  • 1 medium (~10 oz)  cucumber (about 100 g / 4 oz needed)
  • 1 piece (~3 oz)  fresh ginger (about 30 g / 1 oz needed)
  • 1 head (~2 oz)  garlic (about 39 g / 1 oz needed)
  • 0.5 lb  green beans (about 200 g / 7 oz needed)
  • 1 medium (~5 oz)  green bell pepper (about 100 g / 4 oz needed)
  • 1 bunch (~8 oz)  kale (about 100 g / 4 oz needed)
  • 3 each (~2 tbsp juice)  limes (about 75 g / 3 oz needed)
  • 2 medium (~5 oz)  red bell pepper (about 300 g / 11 oz needed)
  • 1 medium (~5 oz)  red onion (about 25 g / 1 oz needed)
  • 1 head (~10 oz)  romaine lettuce (about 50 g / 2 oz needed)
  • 1 bunch (~4 oz)  scallions (green onion) (about 110 g / 4 oz needed)
  • 1 medium (~3 lb)  spaghetti squash (about 1000 g / 35 oz needed)
  • 3 medium (~5 oz)  sweet potato (about 350 g / 12 oz needed)
  • 2 medium (~4 oz)  tomatoes (about 200 g / 7 oz needed)
  • 5 medium (~5 oz)  yellow onion (about 625 g / 22 oz needed)

Frozen organic produce

  • 2 bag (12 oz)  frozen riced cauliflower (about 440 g / 16 oz needed)
  • 1 bag (12 oz)  frozen shelled edamame (about 200 g / 7 oz needed)

Plant proteins

  • 1 can (15 oz, no salt added) or 1/2 cup dry  black beans (cooked, drained) (about 170 g / 6 oz needed)
  • 3 1 cup dry (yields ~2.5 cups cooked)  brown or green lentils (cooked) (about 1280 g / 45 oz needed)
  • 3 pack (8 oz)  organic tempeh (about 540 g / 19 oz needed)

Pantry and grains/seeds

  • 1 bag (1 lb)  chickpea flour (about 140 g used this week)
  • 1 can (28 oz)  crushed tomatoes (no salt added) (about 700 g / 25 oz needed)
  • 1 can (13.5 oz)  full-fat coconut milk (canned, no additives) (about 180 g / 6 oz needed)
  • 1 carton (32 oz)  low-sodium vegetable broth (about 720 g / 25 oz needed)
  • 1 jar (8 oz)  sesame seeds (about 12 g used this week)
  • 1 bag (1 lb)  teff grain (dry) (about 95 g used this week)
  • 1 tube (4.5 oz)  tomato paste (no salt added) (about 70 g used this week)

Herbs and spices

  • 1 jar (1 oz)  Italian herb blend (about 4 g used this week)
  • 1 jar (2 oz)  Jamaican curry powder (about 12 g used this week)
  • 1 jar (1 oz)  dried oregano (about 0 g used this week)
  • 1 bunch (~1.5 oz)  fresh basil (about 15 g / 1 oz needed)
  • 1 bunch (~2 oz)  fresh cilantro (about 25 g / 1 oz needed)
  • 1 bunch (~1 oz)  fresh thyme (about 4 g / 0 oz needed)

Refrigerated items

  • 1 carton (32 oz)  unsweetened organic soy milk (about 240 g / 8 oz needed)

Optional substitutions

  • Zucchini for chayote (cho cho)
  • Chickpeas for tempeh (soy-free)
  • Frozen butternut for fresh squash
  • Cayenne pinch or omit Scotch bonnet
Pantry check: spices, oils, grains, seeds and salt bought in earlier weeks are expected to still be on hand. Only new packages are listed above.

Week 3 shopping list (Days 15 to 21)

Recipes cooked this week Recipe 48: Sweet Potato and Black-Eyed Pea Stew with Kale; Recipe 40: Butternut and Gungo Pea Curry with Tofu; Recipe 6: Savory Oat Congee with Mushrooms, Ginger, and Tempeh; Recipe 14: Quinoa Breakfast Bowl with Kale, Edamame, and Ginger-Lime Dressing; Recipe 16: Steamed Callaloo with Butter Beans and Yellow Yam; Recipe 7: Buckwheat and Berry Bowl with Hemp and Soy Yogurt (half batch); Recipe 28: Hearts of Palm and Chickpea Salad on Greens (half batch)

Fresh organic produce

  • 2 each  Scotch bonnet pepper (optional, use sparingly) (about 12 g / 0 oz needed)
  • 1 each (~5 oz flesh)  avocado (about 125 g / 4 oz needed)
  • 1 bunch or box (~5 oz)  baby spinach (about 100 g / 4 oz needed)
  • 1 pint (~10 oz)  blueberries (about 30 g / 1 oz needed)
  • 1 head (~8 oz)  bok choy (about 150 g / 5 oz needed)
  • 1 medium (~2 lb)  butternut squash (about 350 g / 12 oz needed)
  • 2 bunch (~8 oz)  callaloo (amaranth greens) (about 300 g / 11 oz needed)
  • 1 bunch (~1 lb)  celery (about 50 g / 2 oz needed)
  • 1 pack (8 oz)  cremini mushrooms (about 200 g / 7 oz needed)
  • 1 medium (~10 oz)  cucumber (about 175 g / 6 oz needed)
  • 1 piece (~3 oz)  fresh ginger (about 32 g / 1 oz needed)
  • 1 head (~2 oz)  garlic (about 33 g / 1 oz needed)
  • 2 bunch (~8 oz)  kale (about 250 g / 9 oz needed)
  • 1 each (~3 tbsp juice)  lemons (about 22 g / 1 oz needed)
  • 3 each (~2 tbsp juice)  limes (about 65 g / 2 oz needed)
  • 1 medium (~5 oz)  red onion (about 25 g / 1 oz needed)
  • 1 head (~10 oz)  romaine lettuce (about 140 g / 5 oz needed)
  • 2 bunch (~4 oz)  scallions (green onion) (about 180 g / 6 oz needed)
  • 0.5 lb  strawberries (about 75 g / 3 oz needed)
  • 2 medium (~5 oz)  sweet potato (about 200 g / 7 oz needed)
  • 1 medium (~4 oz)  tomatoes (about 125 g / 4 oz needed)
  • 3 medium (~5 oz)  yellow onion (about 375 g / 13 oz needed)
  • 1 piece (~1 lb)  yellow yam (about 110 g / 4 oz needed)

Frozen organic produce

  • 1 bag (12 oz)  frozen shelled edamame (about 200 g / 7 oz needed)

Plant proteins

  • 3 can (15 oz, no salt added) or 1/2 cup dry  black-eyed peas (cooked) (about 600 g / 21 oz needed)
  • 2 can (15 oz, no salt added) or 1/2 cup dry  butter (lima) beans, cooked (about 280 g / 10 oz needed)
  • 1 can (15 oz, no salt added) or 1/2 cup dry  chickpeas (cooked, drained) (about 250 g / 9 oz needed)
  • 1 block (14 oz)  extra-firm organic tofu (about 200 g / 7 oz needed)
  • 3 can (15 oz) or 1/2 cup dry  gungo (pigeon) peas, cooked (about 600 g / 21 oz needed)
  • 1 pack (8 oz)  organic tempeh (about 170 g / 6 oz needed)

Pantry and grains/seeds

  • 1 bag (1 lb)  buckwheat groats (dry) (about 45 g used this week)
  • 1 can (28 oz)  crushed tomatoes (no salt added) (about 300 g / 11 oz needed)
  • 1 can (13.5 oz)  full-fat coconut milk (canned, no additives) (about 280 g / 10 oz needed)
  • 1 jar (14 oz)  hearts of palm (about 150 g / 5 oz needed)
  • 2 carton (32 oz)  low-sodium vegetable broth (about 1340 g / 47 oz needed)
  • 1 bag (1 lb)  quinoa (dry) (about 100 g used this week)
  • 1 bag (1 lb)  rolled oats (certified gluten-free) (about 80 g used this week)
  • 1 bag (12 oz)  walnuts (about 10 g used this week)

Herbs and spices

  • 1 bunch (~2 oz)  fresh cilantro (about 8 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh dill (about 5 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh mint (about 2 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh thyme (about 11 g / 0 oz needed)

Refrigerated items

  • 1 jar (8 oz)  Dijon mustard (about 5 g used this week)
  • 1 tub (16 oz)  unsweetened soy yogurt (about 100 g / 4 oz needed)

Optional substitutions

  • Chickpeas or black-eyed peas for gungo peas
  • Bok choy or collards for callaloo
  • Frozen mango or berries for fresh fruit
  • Pumpkin seeds for any nut
Pantry check: spices, oils, grains, seeds and salt bought in earlier weeks are expected to still be on hand. Only new packages are listed above.

Week 4 shopping list (Days 22 to 30)

Recipes cooked this week Recipe 43: Stewed Peas with Thyme, Scallion and a Small Millet Portion; Recipe 51: Kale, White Bean and Pumpkin Soup with Rosemary; Recipe 11: Lentil Breakfast Stew with a Little Plantain; Recipe 8: Pumpkin and Tiger Nut Porridge with Hemp Seeds; Recipe 5: Warm Oat and Chia Bowl with Tahini and Raspberries; Recipe 42: Mushroom and Black Bean Skillet with Collard Greens; Recipe 13: Coconut Chia Pudding with Mango and Lime (half batch)

Fresh organic produce

  • 1 each  Scotch bonnet pepper (optional, use sparingly) (about 8 g / 0 oz needed)
  • 2 bunch or box (~5 oz)  baby spinach (about 200 g / 7 oz needed)
  • 3 wedge (~1 lb)  calabaza pumpkin (about 910 g / 32 oz needed)
  • 0.5 lb  carrots (about 180 g / 6 oz needed)
  • 1 bunch (~1 lb)  celery (about 100 g / 4 oz needed)
  • 1 bunch (~10 oz)  collard greens (about 283 g / 10 oz needed)
  • 2 pack (8 oz)  cremini mushrooms (about 340 g / 12 oz needed)
  • 1 piece (~3 oz)  fresh ginger (about 12 g / 0 oz needed)
  • 1 head (~2 oz)  garlic (about 36 g / 1 oz needed)
  • 1 medium (~6 oz)  green plantain (about 120 g / 4 oz needed)
  • 1 bunch (~8 oz)  kale (about 200 g / 7 oz needed)
  • 1 each (~3 tbsp juice)  lemons (about 30 g / 1 oz needed)
  • 2 each (~2 tbsp juice)  limes (about 38 g / 1 oz needed)
  • 1 each (~7 oz flesh)  mango (about 85 g / 3 oz needed)
  • 1 6 oz box  raspberries (about 120 g / 4 oz needed)
  • 2 bunch (~4 oz)  scallions (green onion) (about 120 g / 4 oz needed)
  • 3 medium (~4 oz)  tomatoes (about 325 g / 11 oz needed)
  • 4 medium (~5 oz)  yellow onion (about 550 g / 19 oz needed)

Plant proteins

  • 3 can (15 oz, no salt added) or 1/2 cup dry  black beans (cooked, drained) (about 510 g / 18 oz needed)
  • 1 1 cup dry (yields ~2.5 cups cooked)  brown or green lentils (cooked) (about 480 g / 17 oz needed)
  • 3 can (15 oz, no salt added) or 1/2 cup dry  butter (lima) beans, cooked (about 680 g / 24 oz needed)
  • 3 can (15 oz, no salt added) or 1/2 cup dry  red kidney beans (cooked, drained) (about 600 g / 21 oz needed)

Pantry and grains/seeds

  • 1 can (13.5 oz)  full-fat coconut milk (canned, no additives) (about 300 g / 11 oz needed)
  • 1 bag (12 oz)  hulled hemp seeds (about 145 g used this week; 70 g left from earlier)
  • 1 can (13.5 oz)  light coconut milk (canned) (about 50 g / 2 oz needed)
  • 2 carton (32 oz)  low-sodium vegetable broth (about 1720 g / 61 oz needed)
  • 1 bag (12 oz)  tiger nuts (dried) (about 60 g used this week)

Herbs and spices

  • 1 jar (0.5 oz)  bay leaves (about 1 g used this week)
  • 1 bunch (~1 oz)  fresh mint (about 2 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh rosemary (about 3 g / 0 oz needed)
  • 1 bunch (~1 oz)  fresh thyme (about 13 g / 0 oz needed)

Refrigerated items

  • 1 carton (32 oz)  unsweetened organic soy milk (about 780 g / 28 oz needed)

Optional substitutions

  • Butternut for pumpkin
  • Almonds or cashews for tiger nuts
  • Unsweetened soy milk for almond milk
  • Sweet potato for plantain
Pantry check: spices, oils, grains, seeds and salt bought in earlier weeks are expected to still be on hand. Only new packages are listed above.
Back to MASTER DAILY SCHEDULE
Batch cooking

Weekly meal-prep and batch-cooking guides

Each week has one primary prep session (the day before the week starts) and one short midweek refresh. Portions eaten within three days go in the refrigerator; anything later goes straight to the freezer and is thawed overnight the night before. This keeps every refrigerated portion inside a conservative three-day window.

Rules for every session

  • Cooling: cool pots uncovered for no more than 1 hour, then portion into shallow glass containers so food chills quickly.
  • Labeling: name, date, and "Day X" on masking tape before filling.
  • Refrigerator: 40°F or below; eat within 3 days (2 days if Wanda's team says her immunity is reduced).
  • Freezer: 0°F; use within 2 months; single portions freeze and thaw fastest.
  • Thawing: overnight in the refrigerator, never on the counter.
  • Reheating: until steaming hot throughout (165°F); reheat a portion only once and discard what is not eaten.
  • Food safety: wash hands and produce well; separate cutting board for raw produce; no tasting from the stirring spoon.
  • If Wanda's oncology team says her immunity is reduced: skip raw sprouts and raw sauerkraut, eat leftovers within 2 days, avoid self-serve foods, and reheat everything until steaming.
  • Low-energy shortcut: cook only the two largest pots (usually a stew and a soup), skip the refresh, and use freezer stock for the other days.
  • Caregiver help: a helper can wash and chop all produce, cook the grain, and label containers in about one hour while Wanda rests.

Week 1

Week 1 primary prep session (the day before Day 1)

Total expected time about 175 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 1 primary prep session: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 33: Ital Stew with Pumpkin, Callaloo and Red Kidney Beans28 min30 min4Fridge: Day 1
Freezer (thaw night before): Day 4
Extra: 2 extra portion(s) to freezer for later
28 minRecipe 17: Gungo Pea and Pumpkin Soup with Thyme23 min30 min4Fridge: Day 3
Freezer (thaw night before): Day 6
Extra: 2 extra portion(s) to freezer for later
51 minRecipe 1: Savory Millet Porridge with Hemp and Callaloo18 min25 min2Fridge: Day 2
Freezer (thaw night before): Day 4
Extra: none
69 minRecipe 34: Jerk-Spiced Tofu with Steamed Cabbage and Yellow Yam28 min25 min2Fridge: Day 2
Freezer (thaw night before): Day 5
Extra: none
97 minRecipe 3: Ackee-Style Turmeric Tofu Scramble with Pumpkin and Scallion23 min15 min2Fridge: Day 1, Day 3
Freezer (thaw night before): none
Extra: none

Consolidated quantities

  • calabaza pumpkin: 1160 g
  • low-sodium vegetable broth: 960 g
  • red kidney beans (cooked, drained): 680 g
  • extra-firm organic tofu: 670 g
  • yellow onion: 450 g
  • callaloo (amaranth greens): 427 g
  • gungo (pigeon) peas, cooked: 425 g
  • green cabbage: 400 g
  • full-fat coconut milk (canned, no additives): 380 g
  • carrots: 200 g
  • red split lentils (cooked): 200 g
  • yellow yam: 200 g
  • scallions (green onion): 190 g
  • tomatoes: 125 g
  • millet (dry): 90 g
  • hulled hemp seeds: 80 g
  • extra-virgin olive oil: 76 g
  • limes: 75 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Week 1 midweek refresh (Day 4, after Meal 1)

Total expected time about 114 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 1 midweek refresh: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 15: Sweet Potato and Chickpea Skillet with Spinach and Tahini23 min20 min3Fridge: Day 5, Day 7
Freezer (thaw night before): none
Extra: 1 extra portion(s) to freezer for later
23 minRecipe 20: Big Green Salad with Jerk-Spiced Baked Tofu and Avocado (half batch)28 min20 min1.5Fridge: Day 7
Freezer (thaw night before): none
Extra: 0.5 small extra portion: eat within 3 days or share
51 minRecipe 12: Silken Tofu and Berry Smoothie Bowl (half batch)18 min0 min1Fridge: Day 6
Freezer (thaw night before): none
Extra: none

Consolidated quantities

  • chickpeas (cooked, drained): 370 g
  • zucchini: 200 g
  • extra-firm organic tofu: 200 g
  • silken organic tofu: 170 g
  • sweet potato: 150 g
  • yellow onion: 150 g
  • red bell pepper: 150 g
  • baby spinach: 140 g
  • romaine lettuce: 140 g
  • frozen mixed berries (no sugar added): 140 g
  • unsweetened organic soy milk: 100 g
  • cucumber: 75 g
  • cherry tomatoes: 75 g
  • avocado: 75 g
  • hulled hemp seeds: 60 g
  • green plantain: 60 g
  • limes: 52 g
  • arugula: 50 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Week 2

Week 2 primary prep session (the day before Day 8)

Total expected time about 160 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 2 primary prep session: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 45: Spaghetti Squash with Lentil-Tomato Sauce23 min50 min4Fridge: Day 9
Freezer (thaw night before): Day 12
Extra: 2 extra portion(s) to freezer for later
23 minRecipe 35: Tempeh Brown Stew with Carrot and Green Beans23 min35 min3Fridge: Day 10
Freezer (thaw night before): Day 13
Extra: 1 extra portion(s) to freezer for later
46 minRecipe 36: Lentil and Vegetable Curry with Cauliflower23 min30 min4Fridge: Day 8
Freezer (thaw night before): Day 11
Extra: 2 extra portion(s) to freezer for later
69 minRecipe 10: Tempeh Hash with Sweet Potato, Peppers, and Kale23 min20 min2Fridge: Day 8, Day 10
Freezer (thaw night before): none
Extra: none
92 minRecipe 2: Teff Porridge with Berries and Pumpkin Seeds13 min15 min2Fridge: Day 9
Freezer (thaw night before): Day 11
Extra: none

Consolidated quantities

  • brown or green lentils (cooked): 1280 g
  • spaghetti squash: 1000 g
  • low-sodium vegetable broth: 720 g
  • crushed tomatoes (no salt added): 700 g
  • yellow onion: 550 g
  • organic tempeh: 540 g
  • cauliflower: 500 g
  • carrots: 400 g
  • sweet potato: 350 g
  • red bell pepper: 300 g
  • unsweetened organic soy milk: 240 g
  • green beans: 200 g
  • full-fat coconut milk (canned, no additives): 180 g
  • blueberries: 120 g
  • baby spinach: 100 g
  • green bell pepper: 100 g
  • kale: 100 g
  • teff grain (dry): 95 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Week 2 midweek refresh (Day 11, after Meal 1)

Total expected time about 104 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 2 midweek refresh: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 4: Chickpea Flour Pancakes (Pudla) with Spinach and Tomato Salad23 min15 min2Fridge: Day 12, Day 14
Freezer (thaw night before): none
Extra: none
23 minRecipe 9: Black Bean and Avocado Breakfast Bowl over Riced Cauliflower (half batch)23 min10 min1Fridge: Day 13
Freezer (thaw night before): none
Extra: none
46 minRecipe 26: Riced Cauliflower Bowl with Edamame and Sesame (half batch)18 min10 min1.5Fridge: Day 14
Freezer (thaw night before): none
Extra: 0.5 small extra portion: eat within 3 days or share

Consolidated quantities

  • frozen riced cauliflower: 440 g
  • tomatoes: 200 g
  • frozen shelled edamame: 200 g
  • black beans (cooked, drained): 170 g
  • chickpea flour: 140 g
  • avocado: 125 g
  • baby spinach: 100 g
  • cucumber: 100 g
  • yellow onion: 75 g
  • bok choy: 75 g
  • cremini mushrooms: 60 g
  • scallions (green onion): 50 g
  • romaine lettuce: 50 g
  • carrots: 50 g
  • limes: 45 g
  • extra-virgin olive oil: 27 g
  • red onion: 25 g
  • hulled hemp seeds: 20 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

  • none this session

Week 3

Week 3 primary prep session (the day before Day 15)

Total expected time about 147 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 3 primary prep session: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 48: Sweet Potato and Black-Eyed Pea Stew with Kale23 min35 min4Fridge: Day 17
Freezer (thaw night before): Day 20
Extra: 2 extra portion(s) to freezer for later
23 minRecipe 40: Butternut and Gungo Pea Curry with Tofu28 min30 min4Fridge: Day 15
Freezer (thaw night before): Day 18
Extra: 2 extra portion(s) to freezer for later
51 minRecipe 6: Savory Oat Congee with Mushrooms, Ginger, and Tempeh18 min25 min2Fridge: Day 15, Day 17
Freezer (thaw night before): none
Extra: none
69 minRecipe 14: Quinoa Breakfast Bowl with Kale, Edamame, and Ginger-Lime Dressing23 min15 min2Fridge: Day 16
Freezer (thaw night before): Day 18
Extra: none

Consolidated quantities

  • low-sodium vegetable broth: 1340 g
  • black-eyed peas (cooked): 600 g
  • gungo (pigeon) peas, cooked: 600 g
  • butternut squash: 350 g
  • yellow onion: 300 g
  • crushed tomatoes (no salt added): 300 g
  • kale: 250 g
  • sweet potato: 200 g
  • extra-firm organic tofu: 200 g
  • full-fat coconut milk (canned, no additives): 200 g
  • cremini mushrooms: 200 g
  • frozen shelled edamame: 200 g
  • organic tempeh: 170 g
  • scallions (green onion): 150 g
  • bok choy: 150 g
  • baby spinach: 100 g
  • quinoa (dry): 100 g
  • cucumber: 100 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Week 3 midweek refresh (Day 18, after Meal 1)

Total expected time about 114 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 3 midweek refresh: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 16: Steamed Callaloo with Butter Beans and Yellow Yam23 min20 min2Fridge: Day 19, Day 21
Freezer (thaw night before): none
Extra: none
23 minRecipe 7: Buckwheat and Berry Bowl with Hemp and Soy Yogurt (half batch)18 min13 min1Fridge: Day 20
Freezer (thaw night before): none
Extra: none
41 minRecipe 28: Hearts of Palm and Chickpea Salad on Greens (half batch)28 min0 min1.5Fridge: Day 21
Freezer (thaw night before): none
Extra: 0.5 small extra portion: eat within 3 days or share

Consolidated quantities

  • callaloo (amaranth greens): 300 g
  • butter (lima) beans, cooked: 280 g
  • chickpeas (cooked, drained): 250 g
  • hearts of palm: 150 g
  • romaine lettuce: 140 g
  • tomatoes: 125 g
  • yellow yam: 110 g
  • unsweetened soy yogurt: 100 g
  • full-fat coconut milk (canned, no additives): 80 g
  • yellow onion: 75 g
  • strawberries: 75 g
  • cucumber: 75 g
  • celery: 50 g
  • avocado: 50 g
  • buckwheat groats (dry): 45 g
  • scallions (green onion): 30 g
  • pumpkin seeds (pepitas): 30 g
  • hulled hemp seeds: 30 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

  • none this session

Freezer pulls this week Day 16: Recipe 33: Ital Stew with Pumpkin, Callaloo and Red Kidney Beans (thaw the night before); Day 19: Recipe 17: Gungo Pea and Pumpkin Soup with Thyme (thaw the night before)

Week 4

Week 4 primary prep session (the day before Day 22)

Total expected time about 155 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 4 primary prep session: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 43: Stewed Peas with Thyme, Scallion and a Small Millet Portion23 min40 min4Fridge: Day 22
Freezer (thaw night before): Day 25
Extra: 2 extra portion(s) to freezer for later
23 minRecipe 51: Kale, White Bean and Pumpkin Soup with Rosemary23 min30 min4Fridge: Day 23
Freezer (thaw night before): Day 26
Extra: 2 extra portion(s) to freezer for later
46 minRecipe 11: Lentil Breakfast Stew with a Little Plantain23 min25 min3Fridge: Day 22
Freezer (thaw night before): Day 25
Extra: 1 extra portion(s) to freezer for later
69 minRecipe 8: Pumpkin and Tiger Nut Porridge with Hemp Seeds18 min25 min2Fridge: Day 23
Freezer (thaw night before): Day 26
Extra: none
87 minRecipe 5: Warm Oat and Chia Bowl with Tahini and Raspberries13 min7 min2Fridge: Day 24
Freezer (thaw night before): Day 27
Extra: none

Consolidated quantities

  • low-sodium vegetable broth: 1600 g
  • calabaza pumpkin: 910 g
  • butter (lima) beans, cooked: 680 g
  • red kidney beans (cooked, drained): 600 g
  • unsweetened organic soy milk: 600 g
  • brown or green lentils (cooked): 480 g
  • yellow onion: 400 g
  • full-fat coconut milk (canned, no additives): 300 g
  • baby spinach: 200 g
  • kale: 200 g
  • tomatoes: 200 g
  • carrots: 180 g
  • hulled hemp seeds: 130 g
  • millet (dry): 130 g
  • green plantain: 120 g
  • raspberries: 120 g
  • celery: 100 g
  • scallions (green onion): 90 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Week 4 midweek refresh (Day 25, after Meal 1)

Total expected time about 86 minutes including cooling and labeling. Order longest simmers first, then oven items, then quick skillets and no-cook bowls.

Week 4 midweek refresh: parallel cooking order
Start atRecipe / componentActive timePassive (simmer, bake, cool)PortionsWhere each portion goes
0 minRecipe 42: Mushroom and Black Bean Skillet with Collard Greens23 min20 min3Fridge: Day 28
Freezer (thaw night before): Day 29
Extra: 1 extra portion(s) to freezer for later
23 minRecipe 13: Coconut Chia Pudding with Mango and Lime (half batch)18 min0 min1Fridge: Day 28
Freezer (thaw night before): none
Extra: none

Consolidated quantities

  • black beans (cooked, drained): 510 g
  • cremini mushrooms: 340 g
  • collard greens: 283 g
  • unsweetened organic soy milk: 180 g
  • yellow onion: 150 g
  • tomatoes: 125 g
  • low-sodium vegetable broth: 120 g
  • mango: 85 g
  • pumpkin seeds (pepitas): 52 g
  • light coconut milk (canned): 50 g
  • limes: 38 g
  • scallions (green onion): 30 g
  • chia seeds: 30 g
  • extra-virgin olive oil: 28 g
  • hulled hemp seeds: 15 g
  • garlic: 9 g
  • unsweetened shredded coconut: 5 g
  • ground cumin: 3 g
  • plus small amounts of herbs, spices, salt and oil (see recipes)

Use first (refrigerator)

Freeze now

Freezer pulls this week Day 24: Recipe 36: Lentil and Vegetable Curry with Cauliflower (thaw the night before); Day 27: Recipe 45: Spaghetti Squash with Lentil-Tomato Sauce (thaw the night before); Day 29: Recipe 15: Sweet Potato and Chickpea Skillet with Spinach and Tahini (thaw the night before); Day 30: Recipe 48: Sweet Potato and Black-Eyed Pea Stew with Kale, Recipe 43: Stewed Peas with Thyme, Scallion and a Small Millet Portion (thaw the night before)

Freezer stock at the end of Day 30: Recipe 11: Lentil Breakfast Stew with a Little Plantain x1, Recipe 17: Gungo Pea and Pumpkin Soup with Thyme x1, Recipe 33: Ital Stew with Pumpkin, Callaloo and Red Kidney Beans x1, Recipe 35: Tempeh Brown Stew with Carrot and Green Beans x1, Recipe 36: Lentil and Vegetable Curry with Cauliflower x1, Recipe 40: Butternut and Gungo Pea Curry with Tofu x2, Recipe 42: Mushroom and Black Bean Skillet with Collard Greens x1, Recipe 43: Stewed Peas with Thyme, Scallion and a Small Millet Portion x1, Recipe 45: Spaghetti Squash with Lentil-Tomato Sauce x1, Recipe 48: Sweet Potato and Black-Eyed Pea Stew with Kale x1, Recipe 51: Kale, White Bean and Pumpkin Soup with Rosemary x2. This is Wanda's safety net for tired days and for the next cycle.
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Swaps

Substitution guide

Quick-reference tables. No allergy or symptom is assumed for Wanda; the symptom versions apply only if her care team confirms the symptom.

Allergy and preference swaps
NeedInstead ofUse
Soy-freeTofu or tempehCooked chickpeas, butter beans or lentils (about 1 1/2 cups cooked per block of tofu); hemp seeds for protein toppers
Soy-freeSoy milk or soy yogurtUnsweetened almond milk or unsweetened coconut yogurt
Soy-freeTamari or coconut aminosCoconut aminos (already soy-free); or lime juice with a pinch of sea salt
Nut-freeAlmond milk, almond butter, almond flourUnsweetened soy or coconut milk; tahini or sunflower-seed butter; chickpea flour
Nut-freeWalnuts, cashews, almondsPumpkin seeds, sunflower seeds or hemp seeds, same weight
Gluten-freeRolled oatsCertified gluten-free oats, or millet, teff or quinoa cooked as porridge
Gluten-freeTamariGluten-free tamari or coconut aminos
Lower sodiumSea salt, tamari, miso, olives, hearts of palm, sauerkrautHalve or omit; use lime, lemon, thyme, scallion, garlic, allspice and fresh herbs for flavor; rinse canned beans well
Gentler digestionRaw cabbage, raw onion, Scotch bonnet, large bean portionsCook vegetables soft; use well-cooked red lentils or silken tofu; smaller bean portions with more greens; skip hot pepper
Lower-carbohydrate swaps that keep calories and protein
NeedInstead ofUse
Millet, quinoa, teff (cooked grains)Riced cauliflower, spaghetti squash or zucchini ribbonsAdd 2 tablespoons hemp seeds or 1/4 cup pumpkin seeds so protein and calories do not drop
Yellow yam, sweet potato, plantainCalabaza pumpkin, chayote (cho cho) or roasted turnip-style vegetables such as radishAdd 1/2 avocado or a drizzle of olive oil for satisfying calories
Fruit in bowls and puddingsSmaller fruit portion (about 1/2 cup berries) with extra chia or hempKeep the seeds and plant milk so the bowl stays filling
Beans (large portion)Half the beans plus baked tofu or tempehProtein stays the same or rises while starch drops
Ingredient availability and seasonal swaps
NeedInstead ofUse
CallalooSpinach, Swiss chard, bok choy or collard greensSame weight; collards need a few extra minutes of cooking
Calabaza pumpkinButternut squash (fresh or frozen)Same weight
Chayote (cho cho)Zucchini or summer squashSame weight, shorter cooking
Gungo (pigeon) peasChickpeas or black-eyed peasSame cooked weight
Fresh berriesFrozen berries, no sugar addedSame weight; thaw or add frozen to warm bowls
Yellow yamSweet potatoSame weight; sweet potato cooks faster
Fresh thymeDried thymeUse one-third the amount
Scotch bonnetA pinch of cayenne, or omitOptional in every recipe
Tiger nutsAlmonds or cashews (if nuts are tolerated)Same weight
Treatment-related symptom versions (only if Wanda's care team confirms the symptom)
If the care team confirmsDirectionHow
Mouth soreness or dry mouthSofter, cooler, moisterSoups blended smooth, silken tofu cups, chia puddings, porridge with extra plant milk; skip hot pepper, black pepper, citrus and acidic tomato; serve lukewarm or cool
Taste changes or metallic tasteBolder gentle flavorsAdd lime, fresh herbs, ginger, allspice; try cool dishes and salads; use wooden or bamboo utensils if metal tastes off
NauseaBlander, cooler, low aromaWarm cinnamon millet cup, plain teff porridge, cool tofu and berry cup, edamame; small amounts more often as the care team advises; ginger in broth if tolerated
Low appetite or unintended weight lossHigher protein, higher calorie, smaller volumeAdd hemp seeds, tahini, avocado, olive oil and nutritional yeast to any dish; choose the denser recipes; use rescue snacks with care-team approval
DiarrheaLower fiber, lower fat, soluble fiberWell-cooked red lentils, peeled cooked vegetables, oats, banana; fewer raw greens and seeds for now; keep sipping fluids
ConstipationMore fluids and gentle fiberWarm water in the morning, chia and flax in porridge, pears and berries, cooked greens, gentle movement as cleared
Trouble chewing or swallowingSmooth and softBlend soups and stews, mash beans, use silken tofu; ask the care team about a swallowing evaluation before changing textures
Reduced immunity (if the team says so)Fully cooked, freshly preparedSkip raw sprouts, raw sauerkraut and unwashed raw produce; wash all produce well; eat leftovers within 2 days; reheat until steaming; no buffet or self-serve foods
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Review required

Supplement-integration schedule

No product, dose, frequency, duration, interaction clearance or benefit has been invented. Every unknown reads "Pending oncology clinician/pharmacist and practitioner confirmation". Nothing may be started, stopped or changed without an oncology pharmacist review.

Supplement integration schedule
ItemPurpose (no treatment claims)TimingWith or away from foodExact label / practitioner directionOncology pharmacist approval statusNotes / response
Prescribed medicinesAs directed by prescriberAs prescribedAs prescribedFollow the label and pharmacist exactlyManaged by prescriberNever changed by this plan
Any item from Wanda's earlier handout (bile salts, Celtic sea salt, AMPK-type products, teas, cleanses, botanicals)Pending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationNot approved; review required before useNot copied into this package. Only items DocTA verifies for this package and the oncology pharmacist clears may be added.
Multivitamin or mineralPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationNot approved; review required before useAsk the oncology dietitian whether one is needed during treatment
Protein powder or oral nutrition drinkPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationNot approved; review required before useOnly if the oncology dietitian recommends one; choose unsweetened
Fiber supplementPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationNot approved; review required before useFood fiber is the first choice; confirm any product with the pharmacist
Herbal teas, tinctures or botanicalsPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationPending oncology clinician/pharmacist and practitioner confirmationNot approved; review required before useSome herbs interact with treatment; none are recommended here
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Trackers

Progress-tracking tools

Printable and digital. Plain words, no scores, no red or green grading. A change on the scale in one week does not prove success or failure. Weight is weekly, not daily, unless the clinician directs otherwise.

Daily tracker (print one per week)
DayTwo meals doneFinished before 4:00Hydration cues doneAppetite and digestion (a word or two)Energy and strengthStress / anxiety check-in (calm, a little tense, very tense)Sleep qualitySymptoms to tell the care team
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Digital daily check-in (taps save on this device only)

Today I:

Note

Weekly reflection
WeekWeight (weekly, if cleared by clinician)WinsChallengesRecipe changes I want
Week 1
Week 2
Week 3
Week 4
Days 29 to 30
Bring the "Symptoms to tell the care team" column to every oncology visit.
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Support

30-day email-support kit

A private, ready-to-send 10-touch sequence in DocTA's voice. It is friendly support, not medical monitoring. The full kit is also delivered as a Word document.

Three safe reply templates

Low appetite

Wanda, thank you for telling me. Low appetite is common and the plan bends with it. For the next few days, eat the protein part of the meal first, choose the denser bowls (the tofu, tempeh and lentil dishes), and add two tablespoons of hemp seeds, a spoon of tahini or half an avocado to whatever you can manage. Keep sipping water. If your care team has said extra nourishment is appropriate, use the rescue snacks. If appetite stays low for more than a few days, or your weight drops without trying, please let your oncology team know; that is their call, not something to push through. Tell me in two days how it is going.

Digestive discomfort

Wanda, I am sorry you are uncomfortable. For now, choose the gentler versions in the substitution guide: well-cooked red lentils, peeled and softly cooked vegetables, porridge, and smaller bean portions with more greens; skip raw cabbage, raw onion and hot pepper. Keep fluids going in small sips. If there is pain, blood, fever, diarrhea for more than a day, or no bowel movement for three days, please contact your care team today; a medicine may be part of the picture and they need to know. I will switch your next few days to the softer recipes as soon as you tell me which symptom it is.

Difficulty keeping up with prep

Wanda, that is completely normal in the first weeks, and we fix it by doing less, not more. This week, cook only the primary session, and only the two biggest pots (the stew and the soup). Skip the midweek refresh and use freezer portions for the other days. Repeat the recipes you like; variety can wait. If a family member or friend can chop vegetables or portion containers for an hour, the plan has a caregiver-help note in every prep session. Tell me which recipes felt easiest and I will build next week around them.

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Adjustments

Recipe-modification assistance process

How a recipe gets changed, in five steps.

  1. Wanda (or a caregiver) fills in the request form below, or simply replies to any support email with the recipe number and what to change.
  2. DocTA checks the request against Wanda's confirmed exclusions and anything her care team has noted.
  3. If the change touches a symptom, a medicine, or a supplement, DocTA asks Wanda to confirm it with her care team first.
  4. DocTA rewrites the recipe (same recipe number, marked "revised"), recalculates the nutrition estimate, and updates the calendar and shopping list where needed.
  5. The revised page is delivered within a few days and the change is noted on the next weekly reflection.

Recipe-modification request form

Date

Recipe number and name

What I would like changed (taste, texture, spice, ingredient, portion, cost, other)

Why (preference, symptom my care team has noted, availability, other)

Anything my care team has asked me to avoid or add

How soon I need it (this week / next cycle)

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When things wobble

Troubleshooting guide

This guide does not diagnose the cause of anything. It offers a gentle next step and says plainly when to contact the care team.

Troubleshooting guide
What I noticeGentle next stepWhen to contact the care team
Low appetiteChoose the smaller-volume, denser recipes; add hemp seeds, tahini or avocado; eat the protein part of the meal first; keep the two-meal rhythm but do not force volumeIf appetite stays low more than a few days, or weight drops without trying
Food fatigue (tired of the same meals)Swap to any recipe in the same category; change the herbs and the sauce; use the freezer stock for instant varietyNot usually needed, unless it comes with nausea or taste changes
Not enough proteinAdd 2 tablespoons hemp seeds or 1/4 cup pumpkin seeds to a bowl; choose tofu, tempeh or lentil dishes; consider the 1 1/2 serving portion if the dietitian agreesAsk the oncology dietitian to confirm a protein target and check muscle strength
ConstipationWarm water on waking, chia or flax in porridge, cooked greens, pears and berries, gentle walking if clearedNo bowel movement for 3 days, pain, bloating, or if a medicine may be the cause
DiarrheaPeeled cooked vegetables, red lentils, oats, banana; fewer raw greens and seeds for now; keep sipping fluidsMore than a day, signs of dehydration, blood, fever, or after a new medicine
NauseaBlander, cooler, low-aroma foods; small amounts; ginger in broth if tolerated; rest sitting up after eatingVomiting, unable to keep fluids down, or nausea that keeps you from eating
Taste changesAdd lime, herbs, ginger and allspice; try cool dishes; bamboo utensils; rinse mouth with water before mealsMouth sores, pain, or white patches in the mouth
Trouble chewing or swallowingBlend soups smooth; mash beans; silken tofu; moist, soft dishesCoughing when eating, food sticking, or any pain on swallowing: contact the team before changing textures
Low energyUse freezer portions instead of cooking; ask for caregiver help with prep; rest after mealsNew or worsening fatigue, dizziness, shortness of breath
Prep overloadCook only the primary session; skip the midweek refresh and use freezer stock; halve the number of recipes and repeat favoritesNot a care-team matter, tell DocTA and the plan will be simplified
Rising food costBuy dried beans and cook in batches; frozen organic vegetables; store-brand organic; repeat the cheapest recipes; tell DocTA for a budget versionNot a care-team matter
Travel or days awayCarry a freezer portion in an insulated bag, or choose the no-cook salads; keep the second meal before 4:00 PM where possibleIf travel means missing medicines or fluids, ask the care team how to adjust
Missed meal timingEat the meal anyway if it is before 4:00 PM; if the day ran late, have the meal as early as you can and return to the rhythm tomorrow; no guiltIf missing meals is happening often because of symptoms
Difficulty drinking enoughSmall sips often; a marked bottle; warm water; cucumber or mint in water; soups countDark urine, dizziness, dry mouth, confusion, or if a fluid limit has been set
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Care team

Questions to bring to Wanda's oncology and nutrition team

Take this list, and this plan, to the next oncology and dietitian visits.

  1. What stage is my breast cancer, and what treatment am I on now or planning next?
  2. Do any of my medicines need to be taken with food, away from food, or at a certain time? Does the two-meal, before-4:00 PM rhythm work with them?
  3. Is it safe for me to lose weight right now, and what pace do you want me to aim for?
  4. How much protein should I eat each day, and are my portions enough to protect my muscle?
  5. Is a two-meal-a-day pattern appropriate for me during treatment?
  6. Do I have any limits on fluids, sodium, potassium, or protein?
  7. Is my immunity reduced? Should I follow stricter food-safety rules?
  8. Are there foods I should avoid because of my treatment (for example grapefruit or high-dose soy)?
  9. Can you review every supplement, tea or botanical I have been taking or was given before, one by one?
  10. Should I be weighed weekly, and where?
  11. Can I be referred to an oncology dietitian?
  12. What symptoms should make me call you the same day?
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Sources

Sources and final next steps

Safety anchors used in this package. Each page was checked as live on September 15, 2026.

Final next steps

  1. DocTA reviews Wanda's food preferences, medicines, and care-team guidance with her.
  2. Wanda shares this plan with her oncology team and asks the care-team questions at her next visit.
  3. Oncology pharmacist reviews every supplement, tea or botanical before anything is added.
  4. Oncology dietitian confirms portion size and protein adequacy.
  5. Wanda prints the MASTER DAILY SCHEDULE and the Week 1 shopping list and begins.
  6. Weekly check-in by email; recipe changes requested with the modification form.
This package makes no claim that any food, supplement, herb, fast, detox or cleanse treats, cures, reverses, shrinks or prevents cancer, and it promises no specific amount of weight loss.
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