2 Vegan Pancakes:

1½ cups white whole-wheat flour (see Tip)
2 teaspoons baking powder
¼ teaspoon salt
1½ cups unsweetened almond milk or other unsweetened nondairy milk
¼ cup unsweetened applesauce
2 tablespoons coconut oil, melted
1 tablespoon sugar
1 teaspoon vanilla extract


1 Whisk flour, baking powder and salt in a large bowl. Whisk milk, applesauce, oil, sugar and vanilla in a medium bowl. Make a well in the center of the dry ingredients, add the wet ingredients and whisk just until combined. Resist overmixing—it will make the pancakes tough.
2 Let the batter sit, without stirring, for 10 to 15 minutes. (As the batter rests, the baking powder forms bubbles that create fluffy pancakes.)
3 Coat a large nonstick skillet or griddle with cooking spray; heat over medium heat. Without stirring the batter, measure out pancakes using about ¼ cup batter per pancake and pour into the pan (or onto the griddle). Cook until the edges are dry and you see bubbles on the surface, 2 to 4 minutes. Flip and cook until golden brown on the other side, 2 to 4 minutes more. Repeat with the remaining batter, coating the pan with cooking spray and reducing the heat as needed.
1/4 cup blackberries
1 Tbsp. peanut butter
Mix peanut butter with 1 tsp. warm water (or more, as needed, to thin out the peanut butter). Drizzle over pancakes.

A.M. Snack
3/4 cup edamame pods, seasoned with a pinch of salt
Avocado toast on Ezekiel bread, sprinkle with salt and petter
1 cup sliced cucumber

P.M. Snack
1 small plum & 1 handful of cashews

Dinner (499 calories)
1 serving Falafel Salad w/Lemon Tahini Dressing

1 cup dried chickpeas
2 cups packed flat-leaf parsley, divided
¼ cup chopped red onion plus ¼ cup thinly sliced, divided
2 cloves garlic
5 tablespoons extra-virgin olive oil, divided
3 tablespoons lemon juice, divided
1 tablespoon ground cumin
1 teaspoon salt, divided
5 tablespoons tahini
5 tablespoons warm water
6 cups sliced romaine lettuce
2 cups sliced cucumbers and/or radishes
1 pint grape tomatoes, quartered


1 Soak chickpeas in cold water for 12 to 24 hours.
2 Drain the chickpeas and transfer to a food processor. Add 1 cup parsley, chopped onion, garlic, 1 tablespoon oil, 1 tablespoon lemon juice, cumin and ½ teaspoon salt; process until finely and evenly ground. Shape into 12 patties (1½ inches wide), using a generous 2 tablespoons each.
3 Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium. Cook the falafel until golden brown, 3 to 5 minutes. Turn, swirl in 1 tablespoon oil and cook until golden on the other side, 3 to 5 minutes more.
4 Meanwhile, whisk tahini, water and the remaining 2 tablespoons lemon juice, 1 tablespoon oil and ½ teaspoon salt in a large bowl. Transfer ¼ cup to a small bowl. Add romaine and the remaining 1 cup parsley to the large bowl and toss to coat. Top with cucumbers and/or radishes, tomatoes, the sliced onion and the falafel. Drizzle with the reserved ¼ cup dressing.

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