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Prep GuidelinesHow To Make Herbal Tea:Ingredients: 2 cups hot filtered or spring water fresh herbs of choice or 1 organic herbal tea bagDirections: Steep herbs or tea bag in hot water until desired taste. Drink.SubstitutionsWe want you to make these meal plans your own. Do not feel that you have to eat everything onthe plan if there are items that you are allergic or sensitive too, or items that you know you arenever going to enjoy. If you have an item or two that you just do not enjoy the taste of, we doencourage you to give that item or items at least one or two tries before deciding to swap it forsomething else. This is because the palate can be trained to enjoy foods, and the wider the varietyof foods you enjoy, the more nutrients you can get!Avocado: When avocado is called for as a topping for a dish, you can simply use 2-3 tbsp of hempseeds or walnuts in its place. When it is called for in a recipe where it will be pureed, you can usethe meat of 1 young Thai coconut, or ½ cup cashews that have been soaked overnight.Banana: If you do not like banana, but want to have the same creamy texture in your foods, youcan use 1 avocado in place of a banana in any recipe, or the meat from one young Thai coconut.You can add a date or two as well to make it sweeter.Sweet fruits: If you feel you are sensitive to sweeter fruits, you can always swap them out forlower sugar fruits like berries, cherries, apples and pears. You can also use avocado.Nuts: All nuts can be swapped out with seeds or another nut. For instance you can use pecans oralmonds in place of walnuts, or you can use sunflower seeds or pumpkin seeds. Use what tastesgood to you.Page 11

Prep GuidelinesGreens: Any green can be swapped out for any other green. Leafy greens are interchangeable,and you can even use celery or cucumber in place of greens in smoothies and other raw dishes.Veggies: Most veggies are interchangeable. Play around with the veggies that you know you like,and of course do try the ones you think you do not like. You never know, you may just discover anew favourite!Coconut: You can use any nut, seed or avocado in place of coconut.Herbs: Most herbs can be swapped out for other herbs - the main example is cilantro. You can usemint, parsley or basil in place of cilantro in any recipe. Feel free to play with herbs.Page 12

Day 1 RecipesBREAKFASTRaspberry Lemon SmoothieINGREDIENTS 1 small lemon, peeled 1 cup frozen raspberries 2 bananas, peeled 1 medjool date, pitted (optional) ¼ cup canned coconut milk 2 cups coconut water or filtered waterDIRECTIONSStart by adding the liquid, followed by the soft fruit, next theharder fruits or frozen and the rest of ingredients to ahigh-powered blender. Start on a low speed, slowly increasingto high. Blend until smooth.LUNCHCucumber Guac SaladINGREDIENTS 4 cups baby arugula ½ orange or red bell pepper ½ cucumber, grated/spiralized into noodles 1 tsp black or white sesame seedsDIRECTIONSPlace all salad ingredients in a bowl. Combinedressing ingredients in a magic bullet or personalstyle blender and blend until smooth. Pour oversalad and mix. Enjoy.DRESSING INGREDIENTS ½ cucumber ½ orange pepper 1 avocado 1 lemon, juiced ¼ tsp chili flakes 1 tbsp pure maple syrup Sea salt and pepper to tasteGrounded Nutrition

Day 1 RecipesAFTERNOON BOOSTCinnamon Roasted ChickpeasINGREDIENTS 1 - 15oz can organic chickpeas 1 tsp high smoke point oil (avocado orcoconut) ¼ tsp cinnamon ¼ tsp sea salt ⅛ tsp pure vanilla extract or powder pinch coconut sugarDIRECTIONSPreheat your oven to 450*F. Drain and rinse the chickpeasand place on a prepared baking sheet with parchment paperor a silicone liner. Blot chickpeas dry with a clean tea towel orpaper towel. Add oil to the palm of your hand and gently rubthe chickpeas. Place seasonings in a small dish and combinewell. Evenly distribute spice mix over the chickpeas. Bake inthe oven for 30-40 minutes, stirring every 10 minutes to checkhow they are cooking. Chickpeas should be crunchy.DINNERVeggie Corn Chowder & Tomato SaladCORN CHOWDER INGREDIENTS ½ cup onions, diced 1 clove garlic, minced sea salt & pepper to taste 1 tsp parsley ½ red pepper, diced 1 cup organic corn, frozen or fresh off cob ½ cup carrots ½ cup celery 1 cup potatoes, chopped 3 - 4 cups organic vegetable stock 1 can light coconut milk or 1 ½ cupshomemade unsweetened nut milk (see directions inDIRECTIONSIn a large stockpot add ½ cup veggie broth and heatto medium heat. Add onions, garlic, parsley andsimmer until tender. Add remaining ingredients andbring to a boil. Simmer for 30-40 minutes onmed-low. Add half the soup to a blender and blenduntil smooth (make sure it has room to “breathe” soit doesn’t explode from the heat. Add blended soupback into the pot and mix with the chunky soup.Serve in a bowl with a side of tomato salad.‘How To Make Nut Milk’)Grounded Nutrition

Day 1 RecipesTOMATO SALAD INGREDIENTS ½ pint cherry tomatoes, cut in half½ long english cucumber, sliced2 stalks celery, sliced thin¼ cup red onion, sliced thinFresh parsley, to tasteDIRECTIONSPrepare salad ingredients and add to a bowl. Combinedressing ingredients in a magic bullet blender and blenduntil smooth. Pour over salad, mix and enjoy.DRESSING INGREDIENTS ½ pint cherry tomatoes1 date or 1 tbsp pure maple syrup½ lemon juiced2 tbsp hemp seeds1 tbsp tomato paste or ketchup (optional)Filtered water to thin as neededGrounded Nutrition

Day 2 RecipesBREAKFASTStrawberry Cream Overnight OatsINGREDIENTS 1 cup frozen sliced strawberries, thawed ½ lemon, juiced 1 tbsp pure maple syrup 1 cup rolled oats (quick or whole work) 2 cups homemade nut milk (see directionsin ‘How To Make Nut Milk’)DIRECTIONSMash thawed strawberries, lemon juice and maple syrup in thebottom of a bowl or mason jar. Pour in oats, nut milk, salt andvanilla powder. Lightly stir to combine. Place lid on bowl or jarand put in fridge overnight. Stir and taste. Divide into 1-2servings and drizzle with maple syrup if sweetness is needed. ⅛ tsp pure vanilla extract or powder small pinch of sea saltLUNCHSweet Potato SaladINGREDIENTS 1 jersey (white) sweet potato, (or orange),chopped in bite size pieces 1/2 cup celery, finely chopped 1 tbsp fresh dill, chopped 1/2 head romaine, choppedDRESSING INGREDIENTS 2 tbsp cold pressed extra virgin olive oil 1 tbsp apple cider vinegar 1 tbsp dijon mustard 1/2 tbsp pure maple syrup 1/4 tsp sea salt or himalayan salt black pepperDIRECTIONSRoast whole sweet potato at 400 F until soft (about40 minutes), let cool then peel and cube. In a bowladd romaine, celery, dill and cooked sweet potatoes.Whisk all dressing ingredients together in a separatedish and pour over salad. Toss again and garnishwith freshly ground black pepper and more dill.Grounded Nutrition

Day 2 RecipesAFTERNOON BOOSTWhit’s Blender MuffinsINGREDIENTS 4 ripe bananas, peeled 1 apple, seeds removed, chopped 4 small carrots, chopped ¼ cup or less pure maple syrup DIRECTIONSplace above ingredients in a blender and blend until smooth,then add the following to the blender.DIRECTIONSBlend again. Preheat oven to 350 F. Scoop batter into muffintins and bake for 17-21 minutes, or until knife inserted intothe centre comes out clean.1 cup ground oats1 cup all purpose gluten free flour1 ½ tsp baking soda½ tsp cinnamon⅛ tsp sea saltDINNERTeriyaki Stir FryINGREDIENTS 2 cups brown rice spaghetti OR Black bean noodles (From Costco) 1 small head kale, stems removed and shredded 2 bell peppers, sliced 8 mushrooms, diced 1/2 head broccoli, diced mung sprouts 1 small purple onion, diced 1 cup snow peas 2 tbsp toasted sesame oil baby greens or baby spinachTERIYAKI SAUCE INGREDIENTS ½ cup pure maple syrup ½ cup wheat free tamari 1 clove garlic, crushed 1 inch ginger, grated 1 tsp arrowroot powder or organic cornstarchGrounded NutritionDIRECTIONSCook noodles according to packagedirections. Add shredded kale to cookedpasta to wilt. Steam or stir fry vegetablesadding 1 tsp toasted sesame oil. Addteriyaki sauce to the veggies and cookuntil the sauce thickens. Place 2handfuls of baby greens or spinach on aplate or in a bowl. Top greens with pastaand kale. Place cooked vegetables ontop of pasta and greens. Add sunflowershoots and other sprouts on top ofvegetables. Enjoy!

Day 3 RecipesBREAKFASTChocolate Strawberry SmoothieINGREDIENTS 1 cup frozen strawberries 2 bananas, peeled 1 tbsp cacao or carob powder ½ cup chopped raw beetroot (if using high speed blender) 1 cup coconut water 1 cup filtered or spring water 1 tbsp hemp seeds/¼ cup coconut milk 1 cup kaleDIRECTIONSStart by adding the liquid, followed by the softfruit, next the harder fruits or frozen and therest of ingredients to a high-powered blender.Start on a low speed, slowly increasing tohigh. Blend until smooth.LUNCHShredded Veggie SaladINGREDIENTS 1 small head romaine lettuce, shredded with a knife 1 medium carrot, grated 1 small beet, grated 1 stalk celery, sliced very thin 1 small zucchini, grated 1 tbsp raw sunflower seeds ½ cup sprouts (I use homegrown lentil sprouts)DIRECTIONSMix dressing ingredients with a fork in the bottomof a large bowl. Add salad ingredients on top andmix to combine. Enjoy.DRESSING INGREDIENTS 1 tbsp dijon mustard 1 lemon, juiced stevia or maple syrup, to taste 1 tbsp raw tahini/seed butter of choice dash of filtered water to thinGrounded Nutrition

Day 3 RecipesAFTERNOON BOOSTCoconut MacaroonsINGREDIENTS 2 ⅔ cups shredded unsweetened coconut(to make 1 cup coconut butter) 2 (additional) cups shredded unsweetenedcoconut ½ cup pure maple syrup 2 medjool dates 1 tsp. pure vanilla powder or extract ½ tsp pure almond extract (optional) dash of sea salt (optional)DIRECTIONSAdd 2 ⅔ cups of shredded coconut to a food processor orhigh speed blender. Process until butter forms, about 1minute. Add maple syrup, dates. vanilla, almond extractand sea salt to blender. Combine for a few seconds. Whilerunning the blender, pour in 2 cups of shredded coconutjust to combine, but not break down. Scoop 1 TBSP ballsonto a prepared plate, baking sheet and place in freezerfor 15-30 mins. Enjoy cold. Note: You can also dehydratethese at 115*F for 4-6 hours.DINNERGrounded Stew and DumplingsVEGETABLE STEW INGREDIENTS 1/2 yellow onion, diced 2 cloves of garlic, minced 1 ½ cups potatoes quartered ½ cup or 1 small sweet potato, cubed 1 cup carrots, chopped 2 stalks of celery, chopped 2 ½ cups organic vegetable broth 4-8 fresh tomatoes 1 tsp cumin 2 tsp organic (salt-free) all purpose seasoning 1 tsp Herbamere Seasoning dash of cayenne and black pepper (optional)VEGAN NOODLE DUMPLINGS INGREDIENTS 2 tbsp melted coconut oil ¼ cup warm water 3 tbsp unsweetened almond milk 1 cup gluten free all purpose flour salted water for boilingDIRECTIONSSauté onions and garlic in 1 cup of vegetable broth overmedium heat while you chop your veggies. Add remainingveggies to the pot when onions are soft. Add remaining 2cups of vegetable broth. Blend tomatoes and seasonings inthe blender and add to pot. Cover the pot, bring to a boiland then reduce to medium heat, stir and cook for 45-55minutes until the potatoes are soft and a gravy has beenformed. Make dumplings to add to stew.DIRECTIONSCombine wet ingredients. Add flour and stir until a doughforms. If too sticky add a little more flour. Roll in preferredshape (I did small logs) and drop into boiling salted water.Boil for 15-20 minutes then transfer to stew with a slottedspoon.Note: Best eaten the next day, once all flavours meldtogether.Grounded Nutrition

Day 4 RecipesBREAKFASTRaw Blueberry PieINGREDIENTS 4 tbsp raw walnuts 2 medjool dates, pitted ½ cup frozen and thawed blueberries 1 tsp pure maple syrup squeeze of lemon juiceDIRECTIONSChop walnuts and dates as fine as you can with knife. Placemixture in the bottom of an 8 oz glass. Blend blueberries,maple syrup and lemon until smooth. Pour over “crust” in thebottom of the glass. Eat!LUNCHBlueberry Balsamic SaladINGREDIENTS 1 small head romaine, shredded 1 small zucchini, spiralized ½ cup fresh or frozen and thawed blueberries 1 tbsp raw shelled sunflower seedsDIRECTIONSAdd salad ingredients to a bowl or plate. Combinedressing ingredients in a small blender like a magicbullet and blend until smooth. Pour over salad andenjoy.DRESSING INGREDIENTS 1 tbsp balsamic vinegar 1 tbsp pure maple syrup ½ cup fresh or frozen and thawed blueberries 1 tbsp hemp seeds ½ tsp dijon mustard Black pepper and sea salt to tasteGrounded Nutrition

Day 4 RecipesAFTERNOON BOOSTPina Colada SmoothieINGREDIENTS 2 cups frozen pineapple 1 cup coconut water ½ cup canned coconut milk 1 banana, peeled 2 cups spinach or kale ¼ tsp vanilla powder or pure extractDIRECTIONSStart by adding the liquid, followed by the soft fruit, next theharder fruits or frozen and the rest of ingredients to ahigh-powered blender. Start on a low speed, slowly increasing tohigh. Blend until smooth.DINNERBurrito BowlsRICE INGREDIENTS 1 cup long grain brown rice 3 cups water 1 tbsp cold pressed extra virgin olive oil 1 lime, juiced 2 tbsp cilantro, minced (optional) ¼ tsp sea salt or to tasteDIRECTIONSPlace rice, water and olive oil in stainless steel pot.Bring to a boil and cook until water is gone and rice isfluffy (about 45 minutes). Stir in lime juice, cilantroand sea salt.TOPPING INGREDIENTS 1 tbsp cold pressed extra virgin olive oil ½ medium onion, chopped 1 clove garlic, minced ½ cup frozen corn ½ cup black beans, drained and rinsed 1 tsp chili powder 2 tomatoes, chopped 1 ripe avocado 2 hearts romaine lettuce hot sauce to taste (optional)DIRECTIONSSaute onion and garlic in warm pan until browned.Add corn, beans and chili powder and mix tocombine. Remove from heat. Chop romaine lettuceand place in the bottom of 2 bowls. Add cooked riceon top of lettuce, then add beans and corn mixture.Top with raw tomatoes, avocado and hot sauce.Grounded Nutrition

Day 5 RecipesBREAKFASTGreen Protein SmoothieINGREDIENTS 1 cup frozen mango 1 ripe banana, peeled 2 oranges, peeled 2 cups spinach 2 cups coconut water or filtered water ¼ tsp vanilla powder or extract ½ cup silk unsweetened coconut yogurt (optional)DIRECTIONSStart by adding the liquid, followed by the softfruit, next the harder fruits or frozen and the restof ingredients to a high-powered blender. Starton a low speed, slowly increasing to high. Blenduntil smooth.LUNCHSriracha Brown Rice SaladINGREDIENTS 1- 2 cups cooked and cooled short grain brown rice 1 scallion/green onion, chopped ½ cup frozen peas 1 head romaine lettuceDIRECTIONSCombine salad ingredients in a large bowl. Mixdressing ingredients in a magic bullet styleblender and pour over salad. Let marinate or eatright away.DRESSING INGREDIENTS 2 tbsp cold pressed extra virgin olive oil or raw tahini 1 tsp toasted sesame oil 2 tsp gluten free tamari 2 tsp organic sriracha 1 tsp apple cider vinegar 1 tsp pure maple syrup (optional) 2 tbsp filtered waterGrounded Nutrition

Day 5 RecipesAFTERNOON BOOSTBanana SplitBANANA SPLIT INGREDIENTS 1 fresh banana, sliced in half lengthwise 4 fresh or frozen and thawed strawberries, sliced 3 raw walnuts, chopped 2 frozen bananas, blended into “ice cream” in a highspeed blender or food processor coconut water/coconut milk as needed for blendingCHOCOLATE SAUCE INGREDIENTS 2 tbsp raw cacao powder 2 tbsp pure maple syrup 1 tsp organic virgin coconut oil/cacao butter, meltedas indicated belowSAUCE DIRECTIONSPlace maple syrup and coconut oil/cacao buttertogether in a double boiler, or in a bowl placed overa pot with hot water. Once melted, whisk togetherthen add the cacao. Play with ratio to suit yourtaste. Continue whisking until smooth.ASSEMBLY DIRECTIONSPlace sliced banana in appropriate size servingdish. Make ice cream by blending frozen bananaswith a little coconut water or coconut milk untilsmooth and creamy. Scoop ice cream on top ofbananas. Top ice cream with strawberries, walnutsand chocolate sauce. Enjoy!DINNERChilli and CornbreadINGREDIENTS 1 tbsp water 2 cloves garlic, minced ½ medium yellow onion, diced 6 mushrooms, sliced 2 stalks celery, diced 2 carrots, chopped (optional) 2 cups zucchini, chopped ¾ cups dried assorted beans, soaked and cooked or 2 small cans ofsalt-free beans of choice, rinsed and drained 1 - 24 oz can diced organic tomatoes or 10 diced raw tomatoes 1 ½ tbsp organic tomato paste ⅓ cup dry quinoa 1 packet Simply Organic Chili Seasoning or homemade chiliseasoning: (1 tbsp chili powder - 1 tsp black pepper - 1 tsp oregano - 1 tsp groundcumin - 1 tsp sea salt)Grounded NutritionDIRECTIONSSauté onion and garlic in 1 tbspwater until soft. Add mushrooms,carrots and celery and sauté untilmushrooms are soft. Add the beans,zucchini, tomatoes, tomato pasteand spices, then bring to a boil. Onceboiling, add quinoa then lower heatto medium-low, stir, and put a lid onthe pot. Simmer for 20-30 minutes, oruntil quinoa is tender. Stir, taste andadjust flavors if needed.

Day 5 RecipesWET CORNBREAD INGREDIENTS 1 cup non-dairy milk of choice, room temperature orwarm (this is important so that the coconut oil doesn'tharden once added) - I like to use oat milk 2 tsp raw apple cider vinegar ⅓ cup coconut oil, melted ⅓ cup coconut sugarDIRECTIONSCombine wet ingredients in a large mixing bowl.Combine dry ingredients in a separate bowl, then adddry ingredients to the wet mixture and combine with afork until there are no lumps. Spoon batter into oiledmuffin tins and bake at 350F for 12-15 minutes, or untilgolden brown. Serve with chili and mixed greens.DRY CORNBREAD INGREDIENTS 1 ¼ cups gluten free all purpose flour1 cup organic corn flour½ tsp sea salt1 ½ tsp baking powder1 tsp baking sodaGrounded Nutrition page

The 5 Day Plant-Based Meal Plan The 5 Day Shopping List 20 vegan, gluten free, whole food recipes . Herbal Tea Herbal Tea Herbal Tea Herbal Tea Herbal Tea MEAL PLAN. Page 6 Shopping List Ingredient Amount 4 cups 1 1 ½ cup ½ 1 cup 12 2 1/2 cups