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21-Day Texas Kickstart Meal Plan | Twenty-One Texas-Themed Recipes for the 21-Day Weight Loss Kickstart Texas Challenge
 Dr. Barnard will be taking his 21-Day Weight Loss Kickstart book tour to Texas this June. In anticipation, we've prepared this special 21-Day Texas Kickstart menu. Try it out. If you live near one of Dr. Barnard's book tour venues, stop by and tell him about your success on the Kickstart.
Tuesday, June 28, 7 p.m. |
San Antonio: Central Library, 600 Soledad St. |
Wednesday, June 29, 7 p.m. |
Austin: Whole Foods Market, 2nd Floor Outdoor Plaza, 525 North Lamar Blvd. |
Thursday, June 30, 7 p.m. |
Southlake (Dallas): Southlake Library, 1400 Main St., Southlake |
Friday, July 1, 7 p.m. |
Houston: Memorial Hermann Memorial City Medical Center, Piney Point Conference Room, 902 Frostwood Drive |
We've provided 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. This will save you time and keep you eating healthy meals. And for those of you cooking for one, you might check out the book Vegan Cooking for One by Leah Leneman. You can locate the following recipes and more at NutritionMD.org.
DAY 1
Breakfast: Apple Cinnamon Oatmeal (make enough for day 3)
Lunch: Couscous Confetti Salad (make enough for a side with tomorrow's dinner) and Carrot and Red Pepper Soup (make enough for tomorrow's lunch)
Snack: Toast with apple butter and banana (easy option: apple or banana)
Dinner: Hoppin’ John Salad and Kwick Kale
DAY 2
Breakfast: Cereal, plant milk (your choice), and banana and berries
Lunch: Vegan veggie burger (use whole grain bread topped with lettuce, tomato, onion, and your favorite mustard) and cup of Carrot and Red Pepper Soup (leftover from yesterday's lunch)
Snack: Air-popped popcorn topped with curry powder or nutritional yeast
Dinner: Southern Beans and Greens (toss in your leftover black-eyed peas here) with side of Couscous Confetti Salad (leftover from yesterday's lunch)
DAY 3
Breakfast: Apple Cinnamon Oatmeal (leftover from day 1; add sliced banana and consider using agave nectar, a delicious, low-glycemic index sweetener)
Lunch: Hummus and veggie sandwich (use pita or whole grain bread, spread with hummus, and top with lettuce, tomato, cucumbers, and any other veggies you wish)
Snack: Soy yogurt with berries
Dinner: Black Bean Chili with leftover Couscous Confetti Salad or a side salad (if you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way)
DAY 4
Breakfast: Cereal with plant milk (your choice) and fresh or frozen berries
Lunch: Vegan cup of soup (McDougall's or Amy's) with whole grain bread
Snack: Carrots and apple
Dinner: Tex-Mex Bulgur Pilaf
DAY 5
Breakfast: Smoothie Day: Fantastic Fruit Smoothie
Lunch: Curried Lentil Soup or Southern Beans and Greens
Snack: Texas Caviar or leftover Hummus with carrots
Dinner: Kickstart Dining Out: Mexican
DAY 6
Breakfast: Blueberry Buckwheat Pancakes and Facon Bacon
Lunch: Easy-Bean Dip with Oven-Baked Tortilla Chips and a side salad (if you are making your own side salad, think greens, such as romaine or red leaf lettuce topped with tomato, cucumber, onion, broccoli, and your favorite low-fat vegan dressing; an easy pick is balsamic vinegar, which is very easy and a little goes a long way)
Dinner: Easy Stir-Fry with Always Great Brown Rice (make extra for tomorrow's breakfast rice pudding; use either frozen veggies or your leftover vegetables from the week)
Dessert: Chocolate Raspberry Mousse
DAY 7
Breakfast: Breakfast Rice Pudding (use leftover brown rice from last night's dinner) or frozen waffles (with berries, banana, or both)
Lunch: Spinach Salad with Orange Sesame Dressing (add garbanzo beans)
Snack: Ambrosia
Dinner: Whole wheat pasta with Simple Marinara Sauce (add broccoli, spinach, and any other leftover veggies)
DAY 8
Breakfast: Cinnamon-Raisin Oatmeal
Lunch: Missing Egg Sandwich (use whole-grain bread and top with lettuce and tomato); add a side of Oven-Baked Tortilla Chips and baby carrots
Snack: Frozen mango chunks (buy a bag of frozen mango or eat fresh ones if available)
Dinner: Barbeque-Style Portobellos over quinoa (quinoa is easy to make and cooks up in no time) with steamed or fresh spinach
DAY 9
Breakfast: Cereal, plant milk, and sliced strawberries on top
Lunch: Kickstart Dining Out: Salad bar gone wild! Here's a suggestion for making salad at salad bar: Choose a green, top with a bean, add a grain and tons of veggies, and choose a low-fat vegan dressing or keep it simple with balsamic vinegar (or make your own salad at home with romaine lettuce, garbanzo beans, cucumber, tomato, and balsamic vinegar)
Snack: Oranges and raisins
Dinner: Simple Bean Tacos with Mexican Corn Salad (use leftover salad for tomorrow's lunch)
Dessert: Berry Mousse
DAY 10
Breakfast: Oatmeal with mango and cinnamon (add plant milk)
Lunch: Veggie burger with leftover Mexican Corn Salad
Snack: Carrot and apple
Dinner: Creamy Broccoli Soup with Quinoa Pilaf
DAY 11
Breakfast: Cereal with plant milk and a banana
Lunch: Leftover Missing Egg Sandwich and cup of leftover Creamy Broccoli Soup
Snack: Fresh grapes
Dinner: Farmhouse Salad and leftover Quinoa Pilaf
DAY 12
Breakfast: Smoothie Day! Mango Delight
Lunch: Baked sweet potato with leftover Farmhouse Salad
Snack: Air-popped popcorn with curry or nutritional yeast
Dinner: Kickstart Dining Out: Japanese (try the seaweed salad, edamame, a vegetable sushi roll, such as a cucumber roll or tofu roll, and miso soup)
DAY 13
Breakfast: Fruited Breakfast Quinoa and Kickstart DIY Smoothie (use plant milk, banana, and any fruit you have around)
Lunch: Ethiopian Tomato Salad and Asian Guacamole with pita bread
Snack: Edamame
Dinner: Aztec Salad with Easy Corn Bread Muffins
DAY 14
Breakfast: Zucchini Scramble and Breakfast Homefries
Lunch: Pasta salad (make leftovers for tomorrow's lunch)
Snack: Summer Fruit Compote or fresh fruit
Dinner: Kickstart DIY: Beans, greens, and grains (consider using barley, lentils, and any leftover kale or bok choy)
DAY 15
Breakfast: Oatmeal with peaches (thaw frozen peaches)
Lunch: Leftover Pasta Salad with a piece of whole grain bread
Snack: Orange slices
Dinner: Spicy Thai Soup (make extra if you want to work it into lunch this week)
DAY 16
Breakfast: Tofu French Toast
Lunch: Vegan cup of soup (or leftover Spicy Thai Soup) with baked sweet potato (try adding cinnamon on top of your sweet potato)
Snack: Red Pepper Hummus with raw vegetables or pita bread
Dinner: Buckwheat Pasta with Seitan and side of sautéed kale
Dessert: Chocolate Banana Smoothie
DAY 17
Breakfast: Oatmeal with berries or banana
Lunch: Kickstart Dining Out for Lunch: Chinese cuisine (look for the vegetable and tofu dishes with rice and ask for them to be steamed or sauteed with no or light oil)
Snack: Soy yogurt with fruit
Dinner: Pueblo Pie with Iced Green Tea
DAY 18
Breakfast: Frozen vegan waffles with Berry Applesauce or cereal with plant milk and fruit
Lunch: Leftover Buckwheat Pasta with Seitan or a veggie burger with whole wheat bread or roll, lettuce, tomato, onions, and mustard
Snack: Frozen grapes
Dinner: Zippy Yams and Bok Choy with Always Great Brown Rice
DAY 19
Breakfast: Smoothie Day: Green Goodie Smoothie
Lunch: Tomato, Cucumber and Basil Salad with add can of garbanzo beans
Snack: Berry Applesauce (leftover from yesterday or just eat an apple)
Dinner: Kickstart Dining Out: Italian
DAY 20
Breakfast: Spinach and Mushroom Frittata with side of fruit
Lunch: Quickie Quesadillas
Snack: Air-popped popcorn with curry powder or nutritional yeast
Dinner: Chunky Ratatouille Sauce (save some sauce for lunch tomorrow) served over a grain, like pasta, brown rice, couscous, quinoa, or orzo
DAY 21
Breakfast: Banana Oat French Toast with soysage (try Gimme Lean or another vegan brand)
Lunch: Homemade loaded baked potato with leftover Chunky Ratatouille Sauce or make your own toppings, such as salsa, steamed broccoli, and black beans
Snack: Cantaloupe or another available fruit
Dinner: Hearty Chili Mac with leftover mushrooms and spinach from yesterday's Spinach and Mushroom Frittata
Dessert: Blueberry Muffins (make enough to have for breakfast or a snack this week)
Kickstart DIY: DIY is short for a do-it-yourself recipe. We want you to get into the habit of going out on your own and making meals without a recipe. If you are not feeling ready for a DIY meal, stick to a recipe. But if you are, grab that can of beans, cook up some brown rice, and top with cooked greens or some frozen mixed vegetables. Or mix your favorite fruits together and toss with soy yogurt. Let your imagination run wild with Kickstart DIY meals.
Serving Sizes: Don’t worry too much about the serving sizes of beans, grains, fruits, and vegetables. Thanks to the fiber and low-fat content, you would be hard-pressed to consume more calories than you need from these four food groups. (Exceptions include avocados, olives, etc.)
Cereal: Look for around 5 grams of fiber per serving. Avoid those that add chemical preservatives, sugar, corn syrup, and/or cane juice.
Bread: Look for around 4 grams of fiber per slice/serving. Avoid additives such as whey, sugar, corn syrup, caramel colorings, etc.
Jam: Choose all-fruit jams. These are usually not sweetened with sugar.
Beans: All beans are great. Buying them dried may be more economical, but you have to plan for the rinsing, soaking, and draining process. Canned and frozen are every bit as good.
Grains: Whole grains are preferred, but as long as the ones you choose have some fiber you are fine.
Fruits: All fruits are good: whole fresh, frozen, or dried. Avoid those with added sugar and those that have the fiber removed, e.g., juiced.
Vegetables: All vegetables are good: whole fresh, frozen, or canned.
Check out the menu planner on NutritionMD.org for a lot of other ideas, including breakfast, lunch, snack, and dinner ideas.
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