June 2012

Each day during the Kickstart, we provide recipes and suggestions for every meal. Don’t let this overwhelm you. We want you to know there are tons of options, but you get to pick and choose how many recipes you make each day or week—and how much of each recipe you make. For those of you cooking for four to six people, the serving size of the provided recipes will be spot-on. But if you are cooking for just yourself or one other person, you may consider cutting the recipe in half or making the full amount and freezing it. We recommend trying to cook a big batch and eating off of it for a few days.

Week 1 Menu

Week 1 | Week 2 | Week 3

Meal Plan Glossary >

Kitchen Replacement List >

Basics Grocery List >

Day 1

Breakfast: Chai Tea and Brown Rice Dhokla with Green Cilantro-Mint Chutney

Lunch: Whole-Wheat Frankie (Roti Rolls) with Tamarind Chutney

Snack: Fresh Fruit: Apple or Grapes

Dinner: Tofu Palak Paneer with Brown Basmati Rice and Plain Roti

Day 2

Breakfast: Chai Tea and Poha

Lunch: Dal with Brown Basmati Rice

Snack: Banana and/or Fresh Cucumber Slices

Dinner: Leftover Tofu Palak Paneer or Soy with Peas and Gravy with Plain Roti and Brown Basmati Rice

Day 3

Breakfast: Chai Tea and Tofu Paneer Bhurji

Lunch: Sprout Burger with Fresh Mango Salad

Snack: Bhel

Dinner: Dal with side of Bhurji and Roti/Chapati

Day 4

Breakfast: Chai Tea, Brown Rice Dhokla, and Fresh Fruit

Lunch: Do-It-Yourself Soup and Salad: Soup could be leftover Dal or Rasam Soup. For salad, add leftover fresh vegetables to lettuce and drizzle with fresh salsa, lemon, or lime juice.

Snack: Fresh Fruit

Dinner: Navratan Kurma with Herb Roti and Brown Basmati Rice

Day 5

Breakfast: Chai Tea and French Toast with Strawberries or Bananas

Lunch: Tofu Paratha with Green-Herb Chutney

Snack: Grapes

Dinner: Do-It-Yourself Vegan Pizza Topped with Leftover Spinach

Day 6

Breakfast: Chai Tea and Bulgur or Cracked Wheat with Plant-Based Milk

Lunch: Leftover Do-It-Yourself Vegan Pizza

Snack: Roasted Gram and Apple

Dinner: Rajma with Brown Basmati Rice and Herb Roti

Day 7

Breakfast: Chai Tea and Brown Rice Dosas

Lunch: Pumpkin Sambhar and Fresh Fruit

Snack: Carrot Halwa

Dinner: Tofu Matar Paneer and Roti/Chapati

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PCRM Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste. 400, Washington, DC 20016
Phone: 202-686-2210 | E-mail: pcrm@pcrm.org