Code: MERLE
UTM link: https://humehealth.com//discount/MERLE?redirect=/pages/hume-body-pod&utm_source=youtube&utm_medium=influencer&utm_campaign=MERLE
VIDEO GROCERY HAUL (1 week’s worth groceries 100+g protein, whole foods)
Seasonal food guide: https://www.seasonalfoodguide.org/southern-california/early-january
STARCH:
Brown rice
Sweet potatoes/ squash (4)
Bread
Oats
PROTEIN:
TJ’s high protein tofu Tofu (½ to 1 pack tofu (5)
Nutritional yeast
Tempeh
Hemp seed hearts
Kidney Beans (1 can)
Grean northern beans (1 can)
Chickpeas (3 cans) you only need 1 or 2 for a week
Beans (½ cup per day)
Soy milk -higher protein count, less glyphosates)
Peanut butter
PRODUCE:
Avocados (3)
Lemon (2) - you only need 1
Garlic (2) - the better to roast you with my dear
Onions (2)
Broccoli (1)
Kale (1)
Mushrooms (1 tub)
Peppers (2)
Brussels sprouts (1 bag) or 1 lb)
Blueberries (frozen)
Apple (2)
Bananas (4-6)
Citrus (oranges/ clementines)
FROZEN:
TJ’s Beefless bulgogi
MEALS:
Breakfasts:
Overnight Oats
Sautee:
1 medium apple, diced
1 teaspoon ground cinnamon
1 tablespoon pure maple syrup, or sugar-free maple syrup
1 tablespoon lemon juice
Sea salt
For the oats:
½ cup oats
½ - ¾ cup soy milk
½ tsp vanilla extract
1 tbsp chia seeds (optional)
Smoothies:
1 cup soy milk
¾ cup Frozen berries
1 tbsp Peanut butter
1 Banana
1 handful kale
1-2 clementine
Protein powder (optional) or sub with 3 tbsp hemp seeds or ½ block tofu
Avo Toast
Sourdough bread (toasted)
Handful cherry tomatoes (halved)
Avo mash:
1 Avocado
1 tbsp apple cider vinegar
2 tbsp Nutritional yeast
3 tbsp Hemp seed hearts
Pinch of salt
Black pepper to taste
Red pepper flakes
1 tsp Garlic powder
LUNCHES
:
TLT (but it's toast)
Sourdough bread
½ package tempeh
Handful cherry tomatoes, halved
Kale (optional) - i forgot to use mine in the video whoopsie
Tempeh “bacon marinade”
¼ cup low sodium soy sauce
1-2 tbsp sriracha
1 tsp garlic powder
1 tsp onion powder
2 tbsp maple syrup
Avo mash:
1 Avocado
1 tbsp apple cider vinegar
2 tbsp Nutritional yeast
3 tbsp Hemp seed hearts
Pinch of salt
Black pepper to taste
Red pepper flakes
1 tsp Garlic powder
nice with a clementine on the side
Grain bowl
½ cup brown rice
½ Avocado (w red pepper flakes, salt, pepper, pinch nooch)
Roasted brussels sprouts (olive oil, salt, pepper, garlic powder) (425ºF for 20-25 min)
Kale chopped & massaged with olive oil, apple cider vinegar, soy sauce
½ cup beans/ chickpeas
Roasted Sweet potato/ squash (425ºF for 20-25 min)
Nooch “dressing”
¼ cup water or plant based milk heated up
Pinch salt
2 tbsp nooch
pepper
DINNER:
Pasta With Lemon Cream Sauce
1 package Pasta (gf or not)
1 cup roasted broccoli (olive oil, salt, pepper, garlic powder) roast at 400ºF for 20 min
Tofu lemon cream sauce - blend together:
1 package high protein tofu
½ - 1 lemon, juiced (depending on your preference
1 cup Nooch
3 garlic cloves (or roasted garlic)
1-2 tsp salt
½ -1 cup salty pasta water
1-2 tbsp miso (optional)
Beefless Bulgogi with Soba Noodles & sweet sour broth
1 package beefless bulgogi
1 pack soba noodles (cooked and rinsed in cold water)
Broth
¾ cup vegetable stock heated up to a boil and then removed from heat
1-2 tbsp miso paste (red or white) or sub with 1-2 tbsp with soy sauce
1-2 tbsp apple cider vinegar
2 tbsp nooch
1 tps garlic powder or 1 clove minced garlic (or roasted garlic)
Harissa Beans:
Recipe here: https://www.sweetgreensvegan.com/recipecards1/creamyharissabutterbeans
Snacks:
Bananas with peanut butter, orange/ citrus
Dessert:
Baked pb & chocolate bananas air fry at 400ºF for 10 min
I try to aim to get at least 2 uses out of each ingredient, particularly fresh produce so they don’t go bad, 2 meals - for example
apple: overnight oats & salad
Clementines: snack and salad
Spinach: smoothie & pasta
Kale: grain bowl & TLT
Brussels sprouts: grain bowl & salad
Time Stamps:
0:00 - Intro
1:29 - grocery shopping
2:44 - Going Through Our Groceries
9:25 - Add-Ons
10:14 - Hume
11:54 - 1 Week Meal Plan / Recipes
20:55 - Outro