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Salt Oil & Sugar Free Bundle Meal Plan

Salt Oil & Sugar Free Bundle Meal Plan

This Salt Oil and Sugar Free Bundle is doctor approved!
No B.S. (bad stuff)...just delicious whole food plant-based meals to help you feel and look your best.

SOME PRO TIPS:

  • Dare to experiment with new fruits and veggies...you can never eat too much of these (and the more you eat ‘em the more you’ll enjoy ‘em!).

  • Snack when you’re hungry (see suggestions for healthy snacks on our website blog).

  • The MamaSezz website is chock-a-block with articles and recipes that will help you take your meal plan to a whole ‘nother level! We can help you ENJOY eating veggies! We have recipes for oil-free salad dressings (that actually taste good), blogs on whole food pasta (what is that?), easy peasy garnish ideas (make your baked potato yummy), tips on how to steam and season veggies, our favorite no-salt seasonings, the best way to cook grains, and so so so much more.

IN THIS BUNDLE:

  • Eggplant Casserole

  • Mushroom Chickpea Stew

  • Moroccan Stew

  • Millie’s Chili

  • Lentil Dahl with Quinoa

  • Quinoa Stack

  • Cauliflower Rice

  • Black Bean Bowl

  • Turmeric Chickpea Scramble

  • Marinara Sauce

Day

1

Breakfast
MamaSezz Black Bean Bowl with Fresh Fruit

Heat up ½ of your MamaSezz Black Bean Bowl and enjoy with fresh or frozen fruit. Enjoy with herbal tea or water.

Lunch
Baked Potato Stuffed with MamaSezz Millie’s Chili and Side Salad

Microwave or bake a potato in the oven until soft. Split open and fill with ⅓ of your MamaSezz Millie’s Chili, heated. Optional garnishes might be diced green onion, grated carrot, or fresh minced cilantro. Enjoy with a large side salad.

Dinner
MamaSezz Eggplant Casserole and Veggies

Heat up ½ of the MamaSezz Eggplant Casserole and enjoy with a large serving of your favorite roasted or steamed veggies.

Day

2

Breakfast
Berry Blast Smoothie

Blend together 1 cup of fresh or frozen blueberries, 1 cup of unsweetened non-dairy milk, 1 cup of raw spinach, 1 cup raw cauliflower and 1 banana (freeze it for extra yum). Enjoy with herbal tea or water.

Lunch
MamaSezz Moroccan Stew over MamaSezz Cauliflower Rice and Salad

Heat up ½ of your MamaSezz Moroccan Stew and enjoy over ½ of your MamaSezz Cauliflower Rice. Enjoy with a large side salad.

Dinner
MamaSezz Millie’s Chili over MamaSezz Quinoa Stack and Veggies

Heat up ⅓ of MamaSezz Millie’s Chili and enjoy over ⅓ of the MamaSezz Quinoa Stack. Enjoy with a large serving of your favorite roasted or steamed veggies.

Day

3

Breakfast
MamaSezz Turmeric Chickpea Scramble and Fresh Fruit

Heat up ½ of the MamaSezz Turmeric Chickpea Scramble and enjoy with fresh fruit and herbal tea or water.

Lunch
MamaSezz Quinoa Stack Salad and Large Spinach Salad

Mix ⅓ of the MamaSezz Quinoa Stack with raw spinach (as much as you like). Drizzle with your favorite oil-free salad dressing.

Dinner
Pasta with MamaSezz Marinara and Veggies

Boil 1 serving of 100% whole grain pasta and enjoy with a ⅓ bag of MamaSezz Marinara Sauce. Mix with spinach before heating sauce for an extra nutrient boost. You can also add minced fresh herbs. Pinch the Marinara bag closed, and freeze or store the rest in the fridge. Enjoy with a large serving of your favorite roasted or steamed veggies.

Day

4

Breakfast
Quinoa Breakfast

Prepare 1 cup quinoa as per the instructions on the bag (will make about 3 cups of cooked quinoa). Mix with fresh diced fruit, and about 1 cup of unsweetened non-dairy milk. Feel free to add more unsweetened non-dairy milk if you wish. Heat half of the mixture until warm and enjoy with herbal tea or coffee. Save the other half for breakfast on Day 6.

Lunch
MamaSezz Mushroom Chickpea Stew and Salad

Heat up and enjoy ½ of the MamaSezz Mushroom Chickpea Stew and serve with a large side salad.

Dinner
MamaSezz Eggplant Casserole and Veggies

Heat up ½ of the Eggplant Casserole and enjoy with a large serving of your favorite roasted or steamed veggies.

Day

5

Breakfast
MamaSezz Black Bean Bowl with Fresh Fruit

Heat up ½ of the MamaSezz Black Bean Bowl, and enjoy with side of fresh fruit, herbal tea and water.

Lunch
MamaSezz Lentil Dahl with Quinoa and Salad

Heat up your MamaSezz Lentil Dahl with Quinoa and enjoy with a large side salad.

Dinner
MamaSezz Moroccan Stew with Veggies

Heat up ⅓ of your MamaSezz Moroccan Stew and enjoy with a large serving of your favorite roasted or steamed veggies.  Add extra nutrients by mixing chopped spinach into your stew.

Day

6

Breakfast
Quinoa Breakfast and Fresh Fruit

Enjoy the other half of your quinoa breakfast from Day 4. Eat warm, with a side of fresh fruit and herbal tea and water.

Lunch
MamaSezz Mushroom Chickpea Stew and Salad

Heat and enjoy the rest of your MamaSezz Mushroom Chickpea Stew with a large side salad.

Dinner
MamaSezz Millie’s Chili, Baked Potato, and Veggies

Microwave or bake a potato in the oven until soft. Split open and fill with ⅓ of your MamaSezz Millie’s Chili, heated. Optional garnishes could be diced green onion, grated carrot, or fresh minced cilantro. Enjoy with a large serving of your favorite roasted or steamed veggies.

Day

7

Breakfast
MamaSezz Turmeric Chickpea Breakfast Scramble and Fruit

Heat up the rest of your MamaSezz Turmeric Chickpea Scramble and enjoy with fresh fruit, and herbal tea and water.

Lunch
Hot Quinoa Salad

Heat up the last ⅓ of the MamaSezz Quinoa Stack and mix with fresh spinach (as much as you like). Dust with garlic powder, or drizzle with your favorite oil-free salad dressing and enjoy.

Dinner
MamaSezz Moroccan Stew over MamaSezz Cauliflower Rice and Veggies

Heat up the remaining ⅓ of the MamaSezz Moroccan Stew and enjoy over the last half of the MamaSezz Cauliflower Rice.  Enjoy with a large serving of your favorite roasted or steamed veggies.

Grocery Shopping List:

Produce:

  • 2 small/medium russet potatoes
  • Enough fresh or frozen fruit for daily breakfast
  • 1 banana
  • 1 cup of blueberries (fresh or frozen)
  • Cilantro, lime juice, spices or garnishes of your choosing
  • Any veggies you like that you can bake or steam to round out your meals. Cook-in-the-bag and frozen veggies are great for those with busy lives! We recommend at least two pounds of veggies per day.
  • Enough salad ingredients for a large daily salad with lunch. Season with fresh citrus or your favorite oil-free salad dressing.

 

Other:

  • 1 serving of pasta (brown rice, lentil, or chickpea)
  • 1 cup of uncooked quinoa
  • Herbal teas
  • Garlic powder or granulated garlic
  • Unsweetened non-dairy milk

 

Optional:

Spinach

Arugula

Baby kale

Romaine lettuce

Cilantro

Fruit for snacking (apples, bananas, peaches, grapes and whatever you like to eat)

Dried fruit

Lemon

Lime

Jalapenos

Fresh cilantro

Scallions

Carrots

Oil-free hummus

Flaxseed (add this to your smoothie for a nutrient boost!)

Chia Seed (add this to your smoothie for a nutrient boost!)

Cinnamon

Chili powder

Mexican spice mix

Low sodium Tamari


Suggestions

Steaming Veggies

To steam veggies, saute in some low sodium veggie broth, or water, until liquid evaporates and veggies are cooked. Add more liquid to prevent sticking if needed. Strain and enjoy with spices and sauces of your choosing like low sodium Tamari, Mexican spice mix, black pepper, garlic powder, onion powder, or curry powder.

Veggie Suggestions

Green beans, broccoli, sliced or baby carrots, spinach, diced sweet potatoes, zucchini, sliced bell peppers, cauliflower, Brussels sprouts, squash, etc.

Fruit Suggestions

Bananas, apples, nectarines, grapefruits, oranges, peaches, cantaloupe, berries, etc.

Healthy Snacks

Fresh fruit

Smoothies

Raw veggies dipped in oil-free hummus

Raw veggies dipped in oil-free salad dressing