10 Staple Meals I Eat Every Week
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Hash Browns

  • 20 oz frozen hash browns
  • 1/4 onion, sliced
  • 1/4 bell pepper, sliced
  • 1 cup mushrooms, sliced
  • 1 cup spinach
  • 1 tsp each paprika, garlic powder, onion powder

Preheat oven to 400F. In a large mixing bowl mix all of your ingredients together. Place on a baking tray and bake for 30 minutes or until crispy. Top with ketchup.

Chocolate Bliss Balls

  • 300g dates, soaked 1 hr and drained
  • 2 cups oats or oat bran
  • 1/2 cup cocoa powder

In your blender or food processor add your oats and cocoa powder and pulse until mixed. Add in your dates and blend until a dough like consistency. Take a small spoonful at a time and roll into balls. Store in an air tight container in the fridge. Makes 15 bliss balls.

Chocolate PB Oats

  • 3/4 cup rolled oats
  • 1 1/2 cups water
  • 1 tbsp cocoa powder
  • 1 banana, chopped (fresh or frozen)
  • 1 cup strawberries
  • 2 tbsp PB2

In a saucepan, combine water, oats, banana and cocoa powder. Cook over medium heat until all the water is absorbed (about 5-7 minutes). Mix together your PB2 with 2-3 tbsp of water. Once your oats are done place them in a bowl and top with strawberries and PB2.

Veggie Sushi Rolls

  • 2 cups cooked white or brown rice
  • 1/2 small avocado (50g)
  • 1/4 English cucumber, sliced
  • 1/4 cup shredded carrots
  • 1 cup spring greens
  • 2 sheets nori
  • 1 tsp sesame seeds
  • 2 tbsp coconut aminos for dipping (or soy sauce)

Place your rice in a bowl about 10 minutes before you make the rolls and allow it to cool (this prevents tearing the nori and makes it less “fishy” tasting)
Lay out your nori sheets and spread the rice evenly over them. Take your avocado and divide it between the two sheets. Smash it into the middle of the roll. Add your cucumber, carrots and greens and roll tightly like a burrito. Cut into sushi pieces and sprinkle with sesame seeds. Dip into coconut aminos.

Salad & Fries with Sweet Mustard

  • 4 medium pre-steamed russet potatoes
  • 1/2 tsp garlic powder
  • Salt & pepper to taste
  • 2 tbsp maple syrup
  • 1 tbsp mustard
  • 2 cups of greens

Preferable the day before, steam your potatoes whole for 15 minutes and place in the fridge to cool.
Preheat oven to 420F (215C).

Scrub your potatoes well and chop into fry like pieces. Toss in garlic powder and add a little salt and pepper. Place on a baking sheet and bake 15-20 minutes or until crispy. Mix together your maple syrup and mustard. Place potatoes over your bowl of greens and drizzle with dressing.

Broccoli Cheddar Soup

  • 3 potatoes, chopped
  • 2 cups broccoli
  • 1/2 cup nutritional yeast
  • 1 tsp garlic powder
  • 2 cups water

In your instant pot combine all of your ingredients except the nutritional yeast. Cook on sealed/high pressure for 15 minutes. Once done add in your nutritional yeast and lightly blend with an immersion blender. Add salt to taste. Serve over rice with additional nutritional yeast.

Pizza ??

  • 1 whole wheat pizza crust (I use engine 2 brand)
  • 1 cup oil-free marinara
  • 1 cup frozen mixed veggies
  • 1 cup spinach
  • 2 tbsp nutritional yeast

Preheat oven to 400F. Place your pizza crust on a baking tray and smear marinara sauce over the base. Add your frozen veggies and spinach. Bake for 15 minutes and take out of the oven. Top with nutritional yeast.

Red Lentil Chili & Hummus

  • 2 cups red lentils
  • 1 red bell pepper, chopped
  • 1/2 onion, diced
  • 5 dates, mashed into date paste
  • 3 garlic cloves, minced
  • 1 cube celery juice
  • 1 tbsp ume plum vinegar
  • 28 oz crushed tomatoes
  • 2 cups water
  • 1 tsp each chili powder and paprika

Combine all of your ingredients in your instant pot and cook on sealed/ high pressure for 20 minutes. Serve over rice with hummus. Recipe for hummus here.


  • 1 carrot, chopped
  • 2 cups cauliflower
  • 1 cup kale
  • 1 onion, chopped
  • 2 cups garbanzo beans
  • Juice of 1 lemon
  • 1 tsp curry powder
  • 1 tbsp garlic powder
  • 1/2 tsp cumin
  • 1/2 cup cilantro, minced
  • 1 cup chickpea flour
  • 1 cup water
  • 1 tsp baking powder
  • 2 tsp salt

In a skillet over medium heat add in 1/4 cup water, your cauliflower, onion, kale and carrots, cover and cook 10 minutes.
Drain and rinse your garbanzo beans and add them into your food processor chopping them into small bits (do not purée them). Then do the same with your vegetables once they are done cooking.

In a large bowl mix together your chickpea flour, baking soda and spices and then add in your water, lemon juice, vegetables, cilantro and chickpeas.
Roll falafel into balls and place on a non-stick griddle and bake until brown. If you don’t have a griddle, bake at 350F degrees for 15-20 minutes or until brown.

I have lost over 70 pounds following a whole foods plant based diet (188-118) and I have shared that entire journey on my YouTube channel. My main focus is helping people achieve their best health through both mind and body. I focus on eating whole foods in their least processed state. I make Q&A weight loss videos, what I eat videos, and I have written 4 recipe books to showcase delicious recipes to assist with weight loss and beautiful photography.