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SEASONAL NAVIGATE THE LAND + SEA VEG WHOLE FOODS INSPIRED BY LUNCH All Day 8-Week Meal Plan

Spring

Spring Crudité & Goddess Dip

spring vegetables, Greek yogurt, herbs, feta

Farro & Arugula Salad

arugula, pistachio, mint, parmesan

Creamy Cashew Pea Soup

snap peas, scallion, cashew, lemon

Oven Roasted Salmon

za’atar marinated salmon, herb aioli

Turkey Meatballs

ground turkey, Italian herbs, tomato sauce

Herbed Basmati Rice

rice, herbs, olive oil

Summer

Whipped Ricotta Toasts

ricotta, olive oil, za’atar, sourdough toasts

Panzanella Salad

radishes, cucumbers, summer peaches, pickled red onion, croutons

Spicy Herb Salad

thai-basil, parsley, shiso, cucumber, mint, dill, ginger-lime dressing

Seared Steak & Chimichurri

steak, cilantro, shallot, olive oil

Baked + Stuffed Zucchini

zucchini, pine nuts, parmesan, breadcrumbs, cherry tomatoes, oregano

Roasted Carrots & Potatoes

carrots, potatoes, thyme, olive oil

Fall

Muhammara & Pita

red bell pepper, walnuts, pomegranate molasses, pita

Fattoush Salad

cucumber, tomato, radishes, chickpeas, croutons, lemon +urfa pepper vinaigrette

Roasted Autumn Squash

snap peas, scallion, cashew, lemon

Lamb Meatballs

ground lamb, herbs, mint-pistachio pesto

Roasted Autumn Squash

seasonal squash, olive oil

Tahdig Inspired Rice

rice, turmeric, herbs, scallion

Winter

Garlic Hummus

garlic confit, chickpeas, tahini

Kale & Parmesan Salad

kale, winter squash, shaved parmesan, lemon vinaigrette

Shaved Fennel Salad

fennel, apricots, chili oil vinaigrette

Shakshuka-y Potatoes

tomato, red bell pepper, paprika, potatoes

Za’atar Roasted Chicken

whole chicken, za’atar, garlic, onion

Braised Cabbage

napa cabbage, balsamic vinegar, olive oil

Navigate the Land

Mint-Pomegranate Pesto

mint, pomegranate, shallot, molasses, parmesan, garlic

Spiced Yogurt

coriander, cumin, Greek yogurt, mint, olive oil

Oven Roasted Chicken

chicken, garlic, onion, olive oil

Lamb Meatballs

ground turkey, Italian herbs

Roasted Cauliflower

cauliflower, herbs, olive oil

Autumn Squash

squash, onion, olive oil

Navigate the Sea

Charmoula

coriander, cilantro, preserved lemon, red pepper flakes, honey, vinegar

Jalapeño-Ginger Pesto

jalapeno, ginger, mint, honey, garlic, lime

Spicy Herb Salad

thai-basil, parsley, shiso, cucumber, mint, dill, ginger-lime dressing

Poached Cod

cod, bay leaves, thyme, olive oil

Oven Roasted Salmon

salmon, olive oil

Herbed White Beans

white beans, thyme, olive oil

Navigate the Land II

Broccoli Rabe Pesto

broccoli rabe, pine nuts, mint, pecorino romano

Parsley Salsa Verde

parsley, anchovy, capers, garlic, red pepper flakes, olive oil, vinegar

Grilled Steak

steak, olive oil

Lamb Kebabs

ground lamb, herbs

Roasted Japanese Potatoes

Japanese potatoes, olive oil

Ratatouille

eggplant, tomato, squash, zucchini, onion

Navigate the Sea II

Mint-Pistachio Pesto

mint, pistachio, pecorino romano, garlic

Green Harissa

cumin, coriander, tomatillos, jalapeno, cilantro, lime, garlic, shallots, parsley

Shaved Fennel Salad

fennel, apricots, chili oil vinaigrette

Herbed Salmon

salmon, herbs, olive oil

Barberry Couscous

barberries, couscous, garlic, herbs

Marinated Artichokes

artichokes, herbs, olive oil

Veg Spring

Herbed Corona Beans

corona beans, dill, parsley, dill, vinegar

Cauliflower & Kale Soup

cauliflower, kale, onion, garlic, tamari

Broccoli Soup

broccoli, spinach, fennel, peas

Barley Bowl

spring veg, green herb tahini sauce

Summer Squash Sautee

summer squash, mint, peas

Rice & Lentil Mujaddara

lentils, basmati rice, butter, onion, avocado, crispy shallots, olive oil tahini dressing

Veg Summer

Feta & Herb Salad

parsley, mint, cilantro, almonds, feta

Summer Squash Soup

summer squash, sweet corn, onion, garlic

Panzanella Salad

radish, cucumber, tomato, chickpeas, shallots, summer fruit, croutons

Basmati Rice Bowl

summer veg, miso-tahini sauce

Roasted Carrots & Avocado

carrots, avocado, lime, arugula, fennel, cilantro

Cauliflower & Leek Bake

cauliflower, leeks, cabbage, butter, breadcrumbs

Veg Fall

Marinated Chickpeas

chickpeas, parsley, red pepper flakes

Rosemary Squash Soup

butternut squash, rosemary, hazelnuts

Shaved Cauliflower Salad

cauliflower, pine nuts, currants, parsley, lemon

Buckwheat Bowl

winter veg, tamarind-tahini sauce

Ratatouille

eggplant, tomato, squash, zucchini, onion

Cauliflower & Leek Bake

cauliflower, leeks, cabbage, butter, breadcrumbs

Veg Winter

Red Cabbage Salad

red cabbage, pistachios, mint, olive oil, lemon

Kabocha Squash Soup

kabocha squash, miso, turmeric, ginger

Steamed Veg Salad

winter veg, wasabi-sesame dressing

Fonio Bowl

winter veg, zesty turmeric-tahini sauce

Smashed Crispy Potatoes

potatoes, rosemary, oregano, olive oil

Lemony Roasted Cauliflower

artichokes, herbs, olive oil

Whole Food Spring

Herbed Corona Beans

corona beans, dill, parsley, dill, vinegar

Sumac Chickpea Dip

seasonal veg, nuts, chickpeas, garlic, date, chili

Broccoli Soup

broccoli, spinach, fennel, peas

Steamed Veg Salad

spring veg, golden citrus dressing

Summer Squash Sautee

summer squash, mint, peas

Green Pea Pasta

pasta, pine nut sauce, peas, micro pea greens

Whole Foods Summer

Scarlet Runner Beans

scarlet runner beans, cherry tomato, basil, olive oil

Turmeric Cashew Dip

seasonal veg, nuts, chickpeas, cashews, turmeric, lime, tamari

Steamed Veg Salad

summer veg, dill-mint dressing

Summer Squash Sautee

summer squash, mint, peas

Zucchini & Walnut Miso Sauce

zucchini noodles, walnut, red miso, coconut oil, onion

Summer Tomato & Basil Pasta

pasta, tomato, basil, pine nut pasta sauce

Whole Foods Fall

Marinated Chickpeas

chickpeas, parsley, red pepper flakes

Beet & Cashew Dip

seasonal veg, beets, cashew butter, vinegar

Steamed Veg Salad

fall veg, shiso-lime dressing

Spicy Miso Eggplant

eggplant, tomato, miso, onion, mirin, coconut yogurt

Mustard-Roasted Beets

beets, mustard, shallots, coconut oil, balsamic vinegar, thyme, garlic

Ratatouille

eggplant, tomato, squash, zucchini, onion

Whole Food Winter

Savory Adzuki Beans

adzuki beans, tamari, scallions, toasted sesame seeds

Herby White Bean Dip

seasonal veg, butter beans, olive oil, garlic

Steamed Veg Salad

winter veg, wasabi-sesame dressing

Hearty Miso Soup

tofu, miso, steamed veg, turmeric

Sautéed Root Vegetables

root veg, poppy seeds, lemon, parsley

Inspired by Israel

Creamy Hummus & Pita

chickpeas, garlic, olive oil

Herby Falafel

chickpeas, herbs, carrots, onion, cumin, turmeric

Israeli Salad

cucumber, tomato, mint, dill, za’atar vinaigrette

Meatballs with Beet Sauce

beef, onion cumin, beets, cumin, pomegranate molasses, chicken broth, mint

Freekah Mujadara

freekeh, crispy onion, garlic, lentils

Roasted Potatoes

potatoes, thyme, za’atar, olive oil

Inspired by Morocco

Lemony Hummus & Pita

lemon, chickpeas, garlic, olive oil

Roasted Cauliflower Salad

cauliflower, celery, hazelnuts, parsley, pomegranate, sherry vinegar, maple syrup

Tomato Salad

sumac shallots, tomatoes, pine nuts, basil

Stuffed Peppers

red peppers, lamb, basmati rice, parsley, dill, mint

Sambal Chicken Skewers

basmati rice, cumin, curry powder, onion, currants, cilantro, dill, parsley

Basmati & Wild Rice

basmati rice, cumin, curry powder, onion, currants, cilantro, dill, parsley

Lemony Roasted Cauliflower

artichokes, herbs, olive oil

Inspired by Spain

Fabada Beans

cannellini beans, chorizo, bacon, paprika

Gazpacho

tomato, cucumber, onion, olive oil, vinegar

Roasted Vegetables with Romesco Sauce

seasonal veg, red pepper, walnuts, paprika

Grilled Swordfish

swordfish, Spanish paprika, anchovy, cherry tomatoes, oregano, arugula

Paprika Chicken

chicken, paprika, garlic, olive oil

Papas Bravas

potatoes, olive oil

Inspired by Italy

Marinated Olives

pumpkin sunflower flax +chia seeds, almonds, coconut flour, cinnamon, peaches

White Bean Soup

white bean, farro, tomatoes, parsley, parmesan

Citrus Salad

grapefruit, orange, beets, arugula, ricotta salata

Roasted Sea Bass

artichoke hearts, green olives, capers, pine nuts

Eggplant Caponata

rigatoni, ground turkey, thyme, tomato, cheese

Braised Greens

swiss chard, kale, olive oil

Inspired by Vietnam

Pickled Daikon & Carrots

daikon, carrots, vinegar, juniper, salt

Cabbage & Chicken Salad

cabbage, carrots, cilantro, shredded chicken, fish sauce, lime juice, peanuts,

Chicken Congee

rice, chicken, scallion, soy sauce, crispy garlic

Lemongrass Pork

lemongrass, ginger, coriander, garlic, pork

Steamed Vegetables

steamed vegetables, fish sauce, soy sauce

Blistered Green Beans

green beans, Chinese five spice, maple syrup, fish sauce, soy sauce, garlic

Inspired by France

Salmon Rilletes

salmon, shallot, white wine, butter, tarragon, toasts

Tomato Eggplant Soup

tomato, eggplant, chicken broth, pernod, cream

Mixed Green Salad

seasonal greens, fennel, lemon dressing

Slow Roasted Tomatoes

tomatoes, thyme, olive oil

Herb Roasted Chicken

crème fraiche, garlic, shallot, parsley, thyme

Classic Potato Gratin

potatoes, shallot, heavy cream, gruyere, thyme

Inspired by California

Garlicky White Beans

white beans, olive oil, garlic

Nectarine & Burrata Salad

nectarine, tomato, burrata, balsamic vinegar

Beet Avocado Citrus Salad

beets, citrus, hazelnuts, avocado, sherry vinegar

Slow Roasted Pork

pork shoulder, citrus, garlic, cilantro, coriander

Roasted Yams

yams, piment d’esplette, greek yogurt, lime, scallion

Purple Potatoes & Horseradish

roasted potatoes, aioli, horseradish, dill, picked red onions, lemon

Inspired by Vermont

Steel-Cut Oats

oats, coconut cream, seasonal jam

Butternut Squash Soup

butternut squash, apples, onions

Crispy Potatoes

potatoes, rosemary, olive oil

Roasted Pork Tenderloin

Maple-Miso glaze, pork, olive oil

Turkey Pot Pie

shredded turkey, peas, potatoes, carrots, puff pastry

Maple Cookies

maple syrup, butter, flour, sugar

Inspired by Japan

Pickled Vegetables

carrots, cucumber, daikon, vinegar

Dashi Broth

kombu, bonito flakes

Ginger-Sesame Noodle Soup

ginger, chicken, noodles, scallion, fish sauce

Tea Eggs

black tea, eggs, orange peel, star anise

Oven Roasted Salmon

miso, salmon, olive oil

Sticky Rice

sushi rice, dashi, mirin

Inspired by Mexico

Roasted Pumpkin Seeds

pumpkin seeds, chili de arbol, lime, sea salt

Mexican-Style Salsa & Chips

serranos, lime, olive oil, garlic, cilantro, onion

Chicken & Lime Soup

quinoa, broccoli, dates, almonds, cheddar, lemon

Carnitas & Tortillas

slow braised pork, orange, onion, garlic, cloves

Soupy Beans

beans, oregano, olive oil, garlic

Arroz Rojo

tomato, rice, onion, cilantro

Inspired by India

Chile-Sumac Nuts

cashews, pistachios, walnuts, butter, pomegranate, sumac, sugar, cayenne pepper

Cumin-Lime Salad

cucumber, cumin, mint, lime, sea salt

Bean & Lentil Soup

cocoa, beans, lentils, onion, coriander, mint, Greek yogurt, Kashmiri chili

Spiced Beef Kebabs

beef, onion, garlic, ginger, coriander, mint, cinnamon, cilantro, pickled onions

Roasted Cauliflower

cauliflower, tangy yogurt

Spring Lunch

Za’atar Hummus

za’atar, chickpeas, garlic, olive oil

Whipped Feta

feta, cream cheese, lemon, olive oil

Miso Soup

kombu, bonito flakes, miso, tofu

Tomato Fennel Soup

spring veg, golden citrus dressing

Greek Inspired Salad

peppers, cucumber, blistered tomatoes, feta

Salmon Nicoise Salad

lentils, salmon, green beans, eggs, potatoes

Summer Lunch

Lemon Hummus

lemon, chickpeas, garlic, olive oil

Marinated Feta

lemon, feta, chile, olive oil

Sopa de Lima

chicken, rice, avocado, cotija cheese, cilantro

Tomato Cucumber Gazpacho

tomato, cucumber, onion, olive oil

Crunchy Veg Salad

napa cabbage, brown rice, cucumber, beets, soft boiled eggs, peanut dressing

Herby Corn Salad

corn, avocado, bacon, herb dressing

Fall Lunch

Beet Hummus

crudite, beets, chickpeas, garlic, olive oil

Whipped Ricotta

ricotta, olive oil, sea salt

Ginger-Scallion Soup

ginger, sesame, scallion, chicken broth

Coconut Lentil Soup

coconut, coriander, lentils, spinach, tomato

Fall Veg Pasta Salad

peppers, nuts, herbs, ricotta salata

Herby Freekah Salad

freekeh, broccoli, pistachios, feta

Winter Lunch

Herby Cashew Dip

crudite, cashews, herbs, rice vinegar

Whipped Gorgonzola

gorgonzola, cream cheese, cream

Turmeric Broth

turmeric, chicken, onion, garlic, ginger

Cauliflower Soup

cauliflower, onion, olive oil

Chicory Caesar Salad

chicory, anchovy, parmesan

Winter Farro Salad

squash, farro, apples, kale, goat cheese

Crispy Basmati Rice

apples, cinnamon, nutmeg, butter, flour

All-Day Spring

Matcha Chia Bowl

pumpkin sunflower flax +chia seeds, almonds, coconut flour, matcha, cardamom, date

Almond-Coconut Milk

almond milk, coconut, water, salt

Grain Salad

wheat berries, jasmine rice, asparagus, turnips, feta

Roasted Spring Vegetables

spring vegetables, olive oil

Chermoula Chicken Cutlets

chermoula sauce, aleppo pepper, preserved lemon, chicken

Crispy Oatmeal Cookies

oats, flour, brown sugar, butter, egg, vanilla

All-Day Summer

Peach Chia Bowl

pumpkin sunflower flax +chia seeds, almonds, coconut flour, cinnamon, peaches

Matcha Almond Milk

almonds, matcha, coconut butter, vanilla extract

Nicoise-y Salad

poached tuna, green beans, potatoes, pickled onion, lentils, scallion, warm spice oil

Beet Hummus

summer veg, beets, chickpeas, olive oil

Rigatoni Bake

rigatoni, ground turkey, thyme, tomato, cheese

Nectarine & Almond Galette

almond frangipane, nectarines

All-Day Fall

Apple-Citrus Chia Bowl

pumpkin sunflower flax +chia seeds, almonds, cinnamon, apple, coconut yogurt, apple, orange zest

Pumpkin Nutmeg Milk

almonds, squash, vanilla, nutmeg, cinnamon

Fall Farmer’s Salad

seasonal squash, arugula, walnuts, pomegranate

Creamy White Bean Dip

fall veg, white beans, garlic, rosemary, lemon

Cider Braised Pork

pork shoulder, sweet potato, cider, vinegar, onion

Apple Tart

apples, cinnamon, nutmeg, butter, flour

All-Day Winter

Golden Milk Chia Bowl

pumpkin sunflower flax +chia seeds, shredded coconut, turmeric, cardamom, golden raisins

Maca-Cinnamon Nut Milk

almonds, maca, cinnamon, vanilla

Broccoli & Quinoa Salad

quinoa, broccoli, dates, almonds, cheddar, lemon

Muhammara

winter veg, eggplant, red bell pepper, walnuts

Cauliflower Bake

cauliflower, cream, gruyere cheese, breadcrumbs

Chocolate Banana Bread

bananas, chocolate chunks, Greek yogurt, butter

The eight-week plan is a way to keep a similar menu structure (ie, soup + salad + vegetables + chicken + meat + fish) while changing up the recipe to give you a new and exciting way to eat each week.

Week 1

Carrot Ginger Soup

coconut oil, turmeric, ginger, carrots, cumin, lime

Radicchio Salad

radicchio, beans, figs, walnuts

Braised White Beans

white beans, onion, olive oil, herbs

Braised Chicken & Olives

chicken thighs, olives, fennel, garlic, red pepper

Al Pastor-ish Tacos

pork, pineapple, guajillo chile, coriander, cumin, radishes, tortillas, sour cream

Slow Roasted Cod

shallots, lemons, cod, fresno chile, olive oil

Week 2

Butternut Squash Soup

onion, ginger, butternut squash, sweet potatoes, Yukon gold potatoes, chicken broth

Crispy Thai Salad

onion, dried cherries, granny smith apples, long grain rice, red onion, parsley, fish sauce

Sautéed Greens

seasonal greens, garlic, red pepper, olive oil

Vinegar Braised Chicken

chicken, garlic, farro, vinegar, watercress

Hanger Steak

steak, anchovy, lemon, red onion, greens

Seared Halibut

halibut, coconut milk, lime

Week 3

Loaded Miso Soup

dashi, miso, greens, tofu, fish sauce, scallion

Green Goddess Salad

herbs, fennel, pea shoots, red onion, prosciutto, avocado, creamy goddess dressing

Sautéed Green Beans

green beans, shallots, olive oil

Garlic Herb Chicken

garlic, herbs, chicken, butter

Slow Roasted Citrusy Pork

pork shoulder, orange, thyme, cilantro, lime

Seared Arctic Char

Za’atar, arctic char salmon, olive oil

Week 4

Cucumber-Tomatillo Soup

cucumber, tomatillo, onion, poblanos, rice vinegar, parsley, cilantro, olive oil

Pea & Farro Salad

spring peas, farro, little gem lettuce, lemon, pecorino romano, olive oil

Crispy Smashed Potatoes

potatoes, thyme, olive oil

Paprika Roasted Chicken

chicken, fennel, paprika, garlic, lemon

Roasted Pork Tenderloin

Italian herbs, pork, apples, olive oil

Poached Salmon

citrus, salmon, mustard, dill

Week 5

Spring Minestrone

cannellini beans, leeks, fennel, coriander, serrano, peas, miso, spinach

Zesty Fattoush Salad

toasty pita chips, romaine, cucumbers, herbs, queso fresco

Tender Leeks & White Beans

leeks, white beans, butter

Roasted Chicken with Herby Crème Fraiche

chicken, crème fraiche, garlic, herbs

Pork Ragout

tender braised pork, tomato, herbs

Roasted Sea Bass

sea bass, parsley green sauce

Week 6

Green Broth

chicken broth, watercress, kale, kombu, onion

Lentil Nicoise Salad

lentils, tuna, green beans, radishes, soft boiled eggs

Tangy Vegetable Slaw

shredded vegetables, apples, endive, tangy dressing

Harissa Roasted Chicken

harissa, chicken, Dijon, garlic, honey, olive oil

Lemongrass Pork

lemongrass, ginger, pork, honey

Cod & Romesco Sauce

cod, red pepper, walnut, lemon

Week 7

Mushroom Broth

mushrooms, onion, garlic, olive oil, white wine, thyme, chicken broth

Chopped Herby Salad

sugar snap peas, radishes, cucumbers, herbs, feta

Roasted Vegetables

potatoes, seasonal vegetables, olive oil

Coq Au Vin

chicken, pearl onion, bacon, red wine, thyme

Pork Schnitzel

panko crusted pork, cucumber & fennel pickles

Cod with Coconut Broth

cod, coconut, lime, ginger

Week 8

Turmeric Morning Broth

chicken bone broth, garlic, turmeric, ginger

Radicchio-Nectarine Salad

radicchio, walnuts, nectarine, parsley, goat’s cheese

Sofritto Beans

tomato, onion, red pepper, beans

Buttermilk Roasted Chicken

buttermilk, chicken, salt

Vietnamese Steak & Greens

steak, fish sauce, lime, brown sugar, greens

Poached Cod in Tomato Broth

cod, tomato, curry, coriander, coconut cream