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Ethos Two Week Meal Plan

We offer three levels of meal plans so you can decide for yourself how to ease into your whole food -plant-based lifestyle. The videos in our resource section will help you decide which level of plan you want to follow. Each plan level is color coded for your convenience.

 

The Beginner Level
At this level you will replace some of your usual meals with Dr. Weiss bundle meals.

The Intermediate Level
At this level you will trade off a larger percentage of your current meals with bundle meals in addition to adding some fresh produce and supplemental whole plant foods.

The Advanced Level
At this level you will remove adopt a 100% whole food plant-based diet foods, eat only the bundle meals as well as high level of fresh produce.

Day
1

Breakfast:

B: Your choice breakfast with fruit
I: Bowl of fruit and toast with nut or seed butter
A: Overnight Oats

Lunch:

B: Moroccan Stew (⅓ bag) and side of choice
I: Moroccan Stew (⅓ bag) and a salad with Ethos Ranch dressing
A: Moroccan Stew (⅓ bag) and salad with 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans and 1 piece of fruit

Dinner:

B: Ricotta Style Mushroom and Tomato Bake (½ tray) and current side of choice and Baked Apples (½ tray) for dessert
I: Ricotta Style Mushroom and Tomato Bake (½ tray) and a salad with Ethos Ranch dressing, and Baked Apples (½ tray) for dessert
A: Ricotta Style Mushroom and Tomato Bake (½ tray) and a salad with 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans and Baked Apples (½ tray) for dessert

Day
2

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Borscht (½ bag) with Vegan Sour Cream (¼ bag) and side of choice
I: Borscht (½ bag) with Vegan Sour Cream (¼ bag) and salad with Ethos Ranch dressing
A: Borscht (½ bag) with Vegan Sour Cream (¼ bag) and scallions and a salad with 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans and 1 piece of fruit

Dinner:

B: Moroccan Stew (⅓ bag) and side of choice
I: Moroccan Stew (⅓ bag) and side of choice and 1 piece of fruit
A: Moroccan Stew (⅓ bag), Ethos Baba Ganoush, 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans and mixed berries for dessert

Day
3

Breakfast:

B:Your choice breakfast with fruit
I: Bowl of fruit and toast with nut or seed butter
A: Overnight Oats

Lunch:

B: Mushroom Chickpea Stew (½ bag) and side of choice
I: Mushroom Chickpea Stew (½ bag) and salad with Ethos Ranch dressing
A: Mushroom Chickpea Stew (½ bag) and salad with 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans

Dinner:

B: Stuffed Acorn Squash (½ bag), side dish of choice and a salad
I: Stuffed Acorn Squash (½ bag) with Ethos Baked Tofu and a salad
A: Stuffed Acorn Squash (½ bag), topped with pumpkin seeds and 4 oz of water sauteed kale (add onion and garlic if you like) and Ethos Chocolate Pudding for dessert

Day
4

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Ricotta Style Mushroom and Tomato Bake (½ tray) and side of choice
I: Ricotta Style Mushroom and Tomato Bake (½ tray) with salad with Ethos Ranch Dressing
A: Ricotta Style Mushroom and Tomato Bake (½ tray) and salad with 4 oz greens, 8 oz non-leafy vegetables and 2 oz beans

Dinner:

B: Millie's Chili (⅓ bag) topped choice of toppings and Vegan Sour Cream (¼ bag)
I: Millie's Chili (⅓ bag) topped with grated carrots and Vegan Sour Cream (¼ bag) and salad
A: Millie's Chili (⅓ bag) with Vegan Sour Cream (¼ bag) over 4 oz of water sauteed kale, Ethos Broccoli Salad, and berries for dessert

Day
5

Breakfast:

B: Your choice breakfast with fruit
I: Bowl of fruit and toast with nut or seed butter
A: Overnight Oats

Lunch:
B: Mushroom Chickpea Stew (½ bag) with a side of choice
I: Mushroom Chickpea Stew (½ bag) and a salad with beans
A: Mushroom Chickpea Stew (½ bag) and salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans, with steamed broccoli (add some garlic powder for flavor)

Dinner:

B: Borscht (½ bag) with Vegan Sour Cream (¼ bag), side of choice, and Baked Apples (½ tray)
I: Borscht (½ bag) with Vegan Sour Cream (¼ bag), roasted vegetables, and Baked Apples (½ tray) for dessert
A: Borscht (½ bag) topped Vegan Sour Cream (¼ bag) and scallions, baked sweet potato fries, steamed broccoli, and Baked Apples (½ tray) for dessert

Day
6

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Millie's Chili (⅓ bag) and current side of choice
I: Millie's Chili (⅓ bag) topped with grated carrots, and a side salad
A: Millie's Chili (⅓ bag) topped with grated carrots, fresh parsley and radish slices, salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans, and diced apple and berries for dessert

Dinner:

B: Stuffed Acorn Squash (½ bag) and a side of choice
I: Stuffed Acorn Squash (½ bag) with a side salad and berries for dessert
A: Stuffed Acorn Squash (½ bag) and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans, and berries for dessert

Day
7

Breakfast:

B: Ethos Pancakes with Blueberry Syrup
I: Ethos Pancakes with Blueberry Syrup
A: Ethos Pancakes with Blueberry Syrup

Lunch:

B: Moroccan Stew (⅓ bag) and choice of side
I: Moroccan Stew (⅓ bag) and side salad
A: Moroccan Stew (⅓ bag), roasted Brussels sprouts and salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:
B: Millie’s Chili (⅓ bag) topped with Vegan Sour Cream (¼ bag) and a side of choice
I: Millie’s Chili (⅓ bag) topped with Vegan Sour Cream (¼ bag), and a side salad
A: Millie’s Chili (⅓ bag) topped with Vegan Sour Cream (¼ bag) with baked squash and salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Day
8

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Borscht (½ bag) and Vegan Sour Cream (¼ bag) and side of choice
I: Borscht (½ bag) with Vegan Sour Cream (¼ bag ), 2 oz chopped swiss chard and side of choice
A: Borscht (½ bag), Vegan Sour Cream (¼ bag ) and scallions and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:

B: Millie's Chili (⅓ bag) with Vegan Sour Cream (¼ bag) and current side of choice with Baked Apples (½ tray) for dessert
I: Millie's Chili (⅓ bag) topped with grated carrots and Vegan Sour Cream (¼ bag) and a side of baked sweet potato fries with Baked Apples (½ tray)
A: Millie’s Chili (⅓) topped with Vegan Sour Cream (¼ bag), grated carrots, diced and roasted root vegetables (some choices are beets, parsnips, carrots) with Baked Apples (½ tray) for dessert

Day
9

Breakfast:

B: Your choice breakfast with fruit
I: Bowl of fruit and toast with nut or seed butter
A: Overnight Oats

Lunch:

B: Ricotta Style Mushroom and Tomato Bake (½ tray) with choice of side
I: Ricotta Style Mushroom and Tomato Bake (½ tray) with salad and Ethos Ranch dressing
A: Ricotta Style Mushroom and Tomato Bake (½ tray) and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans and Ethos Ranch Dressing

Dinner:
B: Moroccan Stew (⅓ bag) and a salad (size and contents of choice)
I: Moroccan Stew (⅓ bag) with roasted veg with garlic, onions, basil, oregano, tomato paste & red wine vinegar and a salad (size and contents of choice)
A: Moroccan Stew (⅓ bag) with roasted root vegetables and salad with 4 oz greens, 8 oz non-leafy vegetables, 2 oz beans and berries for dessert

Day
10

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Borscht (½ bag) with Vegan Sour Cream (¼ bag) with a side salad
I: Borscht (½ bag) with Vegan Sour Cream (¼ bag) and salad with Ethos Baba Ganoush with carrot chips and broccoli florets
A: Borscht (½ bag) with Vegan Sour Cream (¼ bag) with Ethos Baba Ganoush, carrot chips, and broccoli florets and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:

B:Millie’s Chili (⅓ bag) with a side salad
I: Millie’s Chili (⅓ bag) and a baked sweet potato
A: Millie’s Chili (⅓ bag), with baked sweet potato fries and salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Day
11

Breakfast:

B: Your choice breakfast with fruit
I: Bowl of fruit and toast with nut or seed butter
A: Overnight Oats

Lunch:

B:Ethos Baked Tofu, Stuffed Acorn Squash (½ bag) and a choice of side
I: Ethos Baked Tofu, Stuffed Acorn Squash (½ bag) and a salad with Ethos Ranch dressing
A: Ethos Baked Tofu, Stuffed Acorn Squash (½ bag) and pumpkin seeds with roasted Brussel sprouts sprinkled with balsamic vinegar and berries for dessert

Dinner:

B:Moroccan Stew (⅓ bag) and current side of choice
I: Moroccan Stew (⅓ bag) and current side of choice
A: Moroccan Stew (⅓ bag) with baked butternut squash and roasted vegetables

Day
12

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Green Smoothie
A: Ethos Tofu Scramble and a piece of fruit

Lunch:

B: Stuffed Acorn Squash (½ bag) with side of choice
I: Stuffed Acorn Squash (½ bag) with a Salad and Ethos Hummus with carrot chips and bell pepper slices
A: Stuffed Acorn Squash (½ bag) with Ethos Hummus, carrot chips, and bell pepper slices and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:

B: Mushroom Chickpea Stew (½ bag), choice of side and Baked Apples for dessert (½ tray)
I: Mushroom Chickpea Stew (½ bag ) a salad and Baked Apples for dessert (½ tray)
A: Mushroom and Chickpea Stew (½ bag), garnished with leafy greens cut into strips and baked sweet potato fries with Baked Apples for dessert (½ tray)

Day
13

Breakfast:

B: Your choice breakfast with fruit
I: Ethos Tofu Scramble with whole grain toast
A: Ethos Tofu scramble and a piece of fruit

Lunch:

B: Millie’s Chili (⅓ bag) with Vegan Sour Cream (¼ bag) and a side of choice
I: Millie’s Chili (⅓ bag) with Vegan Sour Cream (¼ bag) and a salad and Ethos Baba Ganoush with zucchini slices and broccoli florets
A: Millie’s Chili (⅓ bag) with Vegan Sour Cream (¼ bag) and Ethos Baba Ganoush, zucchini slices, and broccoli florets and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:
B: Ricotta Style Mushroom and Tomato Bake (½ tray) and a side of choice
I: Ricotta Style Mushroom and Tomato Bake (½ tray) and baked spaghetti squash
A: Ricotta Style Mushroom and Tomato Bake (½ tray) and baked spaghetti squash and salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Day
14

Breakfast:

B: Ethos Pancakes with Blueberry syrup
I: Ethos Pancakes with Blueberry syrup
A: Ethos Pancakes with Blueberry syrup

Lunch:

B: Moroccan Stew (⅓ bag) with side of choice
I: Moroccan Stew (⅓ bag) with salad with beans or steamed vegetables and Ethos Hummus with blue corn chips
A: Moroccan Stew (⅓ bag) with Ethos Hummus, carrot chips, and cauliflower florets and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans

Dinner:

B:Mushroom Chickpea Stew (½ bag) and current side of choice
I: Mushroom Chickpea Stew (½ bag), a salad with nuts or seeds and bowl of fruit for dessert
A: Mushroom Chickpea Stew (½ bag) and a salad with 4 oz greens, 8 oz non-leafy vegetables, and 2 oz beans with berries for dessert

Shopping List
Days 1-7

Beginners

Intermediate

Advanced

  • Your choice of breakfast (6 servings)
  • Fruit (5 servings)
  • Choice of side (13 servings)
  • Salad (1 serving)
  • Millie’s Chili toppings of choice (1 serving)

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste
  • Bowl of fruit (4 servings)
  • Whole grain bread for toast
  • Nut or seed butter
  • Choice of side (1 serving)
  • Salad (12 servings)
  • Beans for salad (1 serving)
  • Carrots grated (2 servings)
  • Veggies for roasting (1 serving)
  • Berries (1 serving)

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste

Ethos Green Smoothie (enough for 3 smoothies)  

  • 12 oz fresh organic kale/collard juice/ginger to 6 inches
  • 12 oz wild organic blueberries                              
  • 12 Tablespoons hemp seed                                  
  • 6 Tablespoons flax seed
  • 6 Tablespoons sesame seed                            
  • 12 oz any organic greens of your choice-kale or spinach or collard                              
  • 1 ½ teaspoons turmeric                                
  • 1 ½ teaspoons clove                          
  • 1 ½ teaspoons pepper                                
  • 1 ½ teaspoons cinnamon                            
  • 3 teaspoons cacao powder                          
  • 12 oz of pomegranate juice

Ethos Baked Tofu

  • 1 package extra firm Non-GMO organic tofu
  • 2 Tablespoons seasoning of choice

Ethos Ranch

  • 2 Tablespoons of Vegan Sour Cream
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon dried dill
  • 1/3 teaspoon dried parsley
  • 1/8 teaspoon dried chives
  • Dash of ground black or white pepper
  • 1 teaspoon apple cider vinegar
  • Salad (Enough for 10 servings)
    • 40 oz leafy greens
    • 80 oz non-leafy vegetables
    • 20 oz beans
  • Fruit (4 servings)
  • Berries (4 servings)
  • Broccoli (2 servings)
  • Sweet potato (1)
  • Grated carrots
  • Parsley
  • Scallions (1 bunch)
  • Pumpkin seeds
  • Kale (8oz)

Ethos Chocolate Pudding

  • ¾ lb purple sweet potato, baked (with the skin)
  • 2-4 Tablespoon cacao powder (depending upon how intense you like your chocolate flavor)
  • ½ cup of soy milk
  • 5-7 dates (depending upon your preference for sweetness)
  • ½ teaspoon vanilla
  • ½ teaspoon dried mint leaves

Ethos Scramble (enough for 2 servings)

  • 2 bunch scallion (minced)
  • 2 tomatoes (diced)
  • 2-inch piece of fresh ginger (peeled and minced)
  • 20 garlic cloves (minced)
  • 2 parsnip (peeled and diced)
  • 6-8 oz shiitake mushrooms (diced)
  • 2 red bell pepper (diced)
  • 2 package extra firm tofu (cut into 1/2 inch cubes)
  • 2 granny smith apple (diced)
  • 12-16 oz fresh spinach (chopped)
  • 2 Tablespoons Bragg's amino acids
  • 2 Tablespoons Dijon or ground yellow mustard (can omit to taste)
  • 2 teaspoons ground turmeric (can omit to taste)

Ethos Broccoli Salad

  • 1 cup raw broccoli florets
  • 1 carrot (shredded)
  • ½ Honey Crisp apple (shredded)
  • 1 Tablespoon red onion (shredded)
  • ¼ cup organic raisins
  • ¼ cup of sunflower seeds

Ethos Ranch Dressing

  • 2 Tablespoons vegan sour cream
  • 1 teaspoon apple cider vinegar
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • ¼ teaspoon dried dill
  • Ground black or white pepper to taste

Ethos Green Smoothie (enough for 3 smoothies)  

  • 12 oz fresh organic kale/collard juice/ginger to 6 inches
  • 12 oz wild organic blueberries                              
  • 12 Tablespoons hemp seed                                  
  • 6 Tablespoons flax seed
  • 6 Tablespoons sesame seed                            
  • 12 oz any organic greens of your choice-kale or spinach or collard                              
  • 1 ½ teaspoons turmeric                                
  • 1 ½ teaspoons clove                          
  • 1 ½ teaspoons pepper                                
  • 1 ½ teaspoons cinnamon                            
  • 3 teaspoons cacao powder                          
  • 12 oz of pomegranate juice

Ethos Baked Tofu

  • 1 package extra firm Non-GMO organic tofu
  • 2 Tablespoons Seasoning of choice

Ethos Baba Ganoush

  • 1 large eggplant
  • 2 Tablespoons fresh lemon juice
  • ¼ cup pine nuts
  • ¼ cup parsley (minced)

Overnight Oats (enough for 3 servings)

  • 1 ½ cup of rolled oats
  • 1 ½ cup non-dairy milk such as almond, soy, cashew, or coconut
  • 3-6 Tablespoons of ground flax

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste

Shopping List
Days 8-14

Beginners

Intermediate

Advanced

  • Choice of breakfast (6 servings)
  • Fruit (6 servings)
  • Choice of side (11 servings)
  • Side salad (3 servings)

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste
  • 2 oz of chopped Swiss chard
  • Choice of side (3 servings)
  • Grated carrots
  • Fruit (3 servings)
  • Whole grain bread for toasting
  • Nut or seed butter
  • Salad (5 servings)
  • Garlic
  • Onion
  • Basil
  • Oregano
  • Tomato paste
  • Red wine vinegar
  • Blue corn chips
  • Spaghetti squash
  • Carrot chips
  • Broccoli Florets
  • Sweet potato (2)
  • Bell peppers
  • Zucchini
  • 4 oz of greens
  • 8 oz non-leafy vegetables
  • 2 oz beans  

Ethos Green Smoothie: (enough for 3 servings)  

  • 12 oz fresh organic kale/collard juice/ginger to 6 inches
  • 12 oz wild organic blueberries                              
  • 12 Tablespoons hemp seed                                  
  • 6 Tablespoons flax seed
  • 6 Tablespoons sesame seed                            
  • 12 oz any organic greens of your choice-kale or spinach or collard                              
  • 1 ½ teaspoons turmeric                                
  • 1 ½ teaspoons clove                          
  • 1 ½ teaspoons pepper                                
  • 1 ½ teaspoons cinnamon                            
  • 3 teaspoons cacao powder                          
  • 12 oz of pomegranate juice  

Ethos Baked Tofu

  • 1 package extra firm Non-GMO organic tofu
  • 2 Tablespoons Seasoning of choice

Ethos Ranch

  • 2 Tablespoons of Vegan Sour Cream
  • ¼ teaspoons garlic powder
  • ¼ teaspoons onion powder
  • ¼ teaspoons dried dill
  • 1/3 teaspoons dried parsley
  • 1/8 teaspoons dried chives
  • Dash of ground black or white pepper
  • 1 teaspoons apple cider vinegar

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste

Ethos Hummus

  • 1 can chickpeas (15.5 oz)
  • 1 clove garlic
  • Juice of 1 lemon (approximately 3 Tablespoons)
  • 4 tablespoons fresh herbs (like cilantro, parsley, or scallions)
  • Water as needed

Ethos Baba Ganoush

  • 1 large eggplant
  • 2 Tablespoons fresh lemon juice
  • 1/4 cup pine nuts
  • ¼ cup parsley (minced)

Ethos Tofu Scramble

  • 1 bunch scallion (minced)
  • 1 tomato (diced)
  • 1-inch piece of fresh ginger (peeled and minced)
  • 10 garlic cloves (minced)
  • 1 parsnip (peeled and diced)
  • 3-4 oz shiitake mushrooms (diced)
  • 1 red bell pepper (diced)
  • 1 package extra firm tofu (cut into 1/2 inch cubes)
  • 1 granny smith apple (diced)
  • 6-8 oz fresh spinach (chopped)
  • 1 Tablespoon Bragg's amino acids
  • 1 Tablespoon Dijon or ground yellow mustard (can omit to taste)
  • 1 teaspoon ground turmeric (can omit to taste)
  • Fruit (3 servings)
  • Scallions
  • Salad (9 servings)
    • 36oz leafy greens
    • 72oz non-leafy veggies
    • 18oz beans
  • Grated carrots
  • Carrot chips
  • Roasted root veggies (beets, parsnips, or carrots)
  • Berries (3 servings)
  • Broccoli florets (2 servings)
  • Pumpkin seeds
  • Sweet potatoes (2)
  • Brussels sprouts
  • Balsamic vinegar
  • Butternut squash
  • Veggies for roasting (1 serving)
  • Bell peppers
  • Leafy greens
  • Zucchini
  • Spaghetti squash
  • Cauliflower

Ethos Scramble: (enough for 3 servings)

  • 3 bunches scallion (minced)
  • 3 tomatos (diced)
  • 3-inch piece of fresh ginger (peeled and minced)
  • 30 garlic cloves (minced)
  • 3 parsnip (peeled and diced)
  • 9 oz shiitake mushrooms (diced)
  • 3 red bell pepper (diced)
  • 3 package extra firm tofu (cut into 1/2 inch cubes)
  • 3 granny smith apple (diced)
  • 24 oz fresh spinach (chopped)
  • 3 Tablespoon Bragg's amino acids
  • 3 Tablespoon Dijon or ground yellow mustard (can omit to taste)
  • 3 teaspoon ground turmeric (can omit to taste)

Overnight oats (enough for 2 servings):

  • 1 cup of rolled oats
  • 1 cup non-dairy milk such as almond, soy, cashew, or coconut
  • 2-4 Tablespoons of ground flax

Ethos Baba Ganoush (enough for 2 servings)

  • 2 large eggplant
  • 4 Tablespoons fresh lemon juice
  • 1/2 cup pine nuts
  • 1/2 cup parsley (minced)

Ethos Baked Tofu

  • 1 package extra firm Non-GMO organic tofu
  • 2 Tablespoon seasoning of choice

Ethos Hummus

  • 1 can chickpeas (15.5 oz)
  • 1 clove garlic
  • Juice of 1 lemon (approximately 3 Tablespoons)
  • 4 tablespoons fresh herbs (like cilantro, parsley, or scallions)
  • Water as needed

Ethos Pancakes with Blueberry Syrup

  • 2 cups of rolled oats
  • 2 cups non-dairy milk (divided)
  • 1/2 cup yellow lentils
  • 1 cup fresh or frozen fruit (chopped) (we love mango in this recipe)
  • You can also make a flavor theme such as apple and cinnamon or banana and walnut
  • 1 teaspoon vanilla
  • 2 Tablespoons chia seeds
  • Cinnamon to taste

Blueberry Syrup

  • 2 cups of berries (frozen or fresh)
  • 1 teaspoon vanilla
  • Spices like cinnamon, nutmeg, ginger, allspice, cardamom, cloves, and coriander to taste