T H E

M A S T E R G U I D E

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 1
 M A S T E R G U I D E

Intro

We read your horoscope, and 2019 is going to be a delicious

year. So let’s start it right. The Feel Good Food Plan is two weeks of
fresh, fun dinner recipes, our simplest-ever lunch prep guide, and—
of course—a knockout chocolate dessert that aaalmost counts as
breakfast. Get everything you need here, from shopping lists to
recipes to inspiration, then follow @healthy_ish on January 2nd,
when we’ll kick off another year of delicious, feel-good food.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 2
 S H O P P I N G L I S T

Dinner Week 1

Proteins Produce

2 5–6-oz. skin-on, 3 jalapeños, 1 red chile,

boneless salmon fillets such as Holland or Fresno,
¾ lb. skinless, boneless plus 1 optional small chile
chicken thighs 1 head of garlic
1 12-oz. block firm tofu 1 3" piece ginger
3 scallions
1 bunch parsley
Fats/Oils
1 bunch cilantro
1 shallot
Extra-virgin olive oil
3 lemons
Neutral oil, such as
2 limes
grapeseed, canola,
1 grapefruit
peanut, or vegetable
1 bunch broccolini
Ghee
1 Belgian endive
2 small sweet potatoes
4 Persian cucumbers
1 medium head of
cauliflower
1 medium fennel bulb

P . 3
Spices Pantry

Kosher salt Honey

Freshly ground black Unseasoned rice vinegar
pepper Toasted sesame seeds
Ground turmeric Soy sauce
Ground coriander Tahini
Ground cumin ⅓ cup jasmine rice
1 tsp. mustard seeds 4 oz. dried soba noodles
¾ cup whole grains,
such as freekeh, farro, rye
Eggs / Dairy
berries, and/or barley
2 large eggs 1 15-oz. can chickpeas
¾ cup whole-milk Greek
yogurt

P . 4
 R E C I P E S

Dinner Week 1
R E C I P E 1

Salmon and Broccolini

with Citrus-Chile Sauce
2 servings Layers of bright citrus and gentle heat
add tons of flavor without weighing down this dish.

P . 5
 R E C I P E 1

Ingredients 4 Tbsp. extra-virgin

olive oil, divided
3 jalapeños, stemmed,
1 bunch broccolini,
seeded (save some of
cut into 1" pieces
the seeds to add later if
2 5–6-oz. skin-on,
you like things spicy)
boneless salmon fillets
1 garlic clove
1 Belgian endive,
Kosher salt
leaves separated and
Finely grated zest from
torn into large pieces
¼ grapefruit
2 Tbsp. fresh grapefruit
1 tsp. honey
juice
4 tsp. unseasoned rice
vinegar
Toasted sesame seeds
(for serving)

P . 6
 R E C I P E
Method
Finely chop
jalapeños and garlic on
a cutting board;
sprinkle with a pinch of
salt. Crush with the side
of a chef’s knife until
broken down into a
coarse mash. (You can
also purée in a food
processor or mash with
a mortar and pestle if
you prefer.) Transfer to
a small bowl and add
grapefruit zest, honey,
and 2 Tbsp. oil; toss to
combine. Let green
chile kosho sit until
ready to use.
Heat 1 Tbsp. oil in a
medium nonstick skillet
over medium-high. Add
broccolini and cook,
tossing occasionally,
until charred in spots
and crisp-tender, 5–6
minutes. Transfer to a
plate.
P . 7
1
Heat remaining 1
Tbsp. oil in skillet over
medium. Season
salmon with salt and
cook, skin side down,
until skin is browned
and crisp, 6–7 minutes.
Turn and cook on flesh
side just until cooked
through, about 1
minute.
Arrange broccolini
and endive on a platter;
season with salt.
Arrange salmon over.
Stir grapefruit juice and
vinegar into dressing.
Drizzle dressing over
salmon, then top with
sesame seeds.
 R E C I P E S

Dinner Week 1
R E C I P E 2

Feel-Better Chicken
and Rice Soup
2–4 servings Make this hearty soup more
like congee or stew by cooking it for an extra
10-15 minutes.

P . 8
 R E C I P E 2

Ingredients 2 Tbsp. fresh lemon juice

2 Tbsp. soy sauce
¾ lb. skinless, boneless
½ bunch cilantro,
chicken thighs
coarsely chopped
⅓ cup jasmine rice, rinsed
Freshly ground black
4 garlic cloves, thinly sliced
pepper
1 2" piece ginger, peeled,
thinly sliced
Kosher salt
2 small sweet potatoes,
unpeeled, cut into
½"-thick rounds

P . 9
 R E C I P E
Method
Bring chicken, rice,
garlic, ginger, and 5
cups water to a boil in
a large saucepan.
Add a big pinch of salt.
Reduce heat to
medium-low and
simmer, uncovered and
stirring occasionally,
until rice has swelled
and chicken is firm,
10–12 minutes.
Add potatoes to pan
and cook over medium-
low heat, still
uncovered and stirring
occasionally, until soup
P . 1 0
2
is thickened and
potatoes and rice are
tender, 15–20 minutes
longer. Transfer chicken
to a bowl and shred
with 2 forks, then return
to pot. Stir in lemon
juice and soy sauce;
taste soup and season
with salt if needed.
Divide soup among
bowls. Top with cilantro
and lots of black
pepper.
do ahead : Soup
(without cilantro) can
be made 3 days ahead.
Transfer to an airtight
container and chill.
Reheat over medium-
low, adding water to
thin as needed.
 R E C I P E S

Dinner Week 1
R E C I P E 3

Sesame Noodles
with Glazed Tofu
2 servings The pan sauce makes these
noodles extra silky: the perfect complement to
the crispy tofu and pickled cukes.

P . 1 1
 R E C I P E 3

Ingredients 1 red chile (such as Holland

or Fresno), thinly
2 medium Persian
sliced, seeded if you’re
cucumbers, thinly sliced
spice-averse
into rounds
¼ cup low-sodium soy sauce
Kosher salt
3 Tbsp. honey
1 ½" piece ginger, peeled,
1 12-oz. block firm tofu,
finely grated
drained, patted dry
5 Tbsp. unseasoned rice
¼ cup neutral oil, such as
vinegar, divided
grapeseed, canola,
peanut, or vegetable
4 oz. dried soba noodles
2 Tbsp. tahini
3 scallions, thinly sliced on

P . 1 2
 R E C I P E
Method
Toss cucumbers and a
few pinches of salt in a
colander. Let sit until
salt begins to draw out
water from cucumbers,
about 5 minutes.
Massage cucumbers,
gently at first to keep
them from breaking,
then more vigorously as
they start to expel
water. Drain and
squeeze out excess
liquid again. Return
cucumbers to bowl.
Add ginger and 1 Tbsp.
vinegar and toss to
combine. Chill until
ready to use.
Whisk chile, soy
sauce, honey, and 3
Tbsp. vinegar in a
medium bowl.
P . 1 3
3
Cut tofu into 9 square-
ish pieces by cutting the
block into thirds, then
cutting each third
crosswise into 3 pieces.
Pat dry.
Heat oil in a medium
nonstick skillet over
medium-high until
shimmering. Cook tofu,
undisturbed, until very
crisp and dark brown
underneath, 4–5
minutes. Carefully turn
and repeat on opposite
side. Holding tofu back
with a spatula or slotted
spoon, pour out oil into
a small bowl; discard
oil. Return skillet to
medium-high heat and
add soy sauce mixture
(reserve medium bowl;
you’ll use it again).
Cook, turning tofu
occasionally and
reducing heat to
medium if needed, until
 R E C I P E 3

Method

glaze is almost thick

enough to coat a
spoon, about 4 minutes.
Meanwhile, cook
soba noodles
according to package
directions; drain. Do not
rinse noodles, even if
the instructions tell you
to—you want them to
stay warm.
Transfer tofu to a
plate, leaving sauce in
pan. Pour sauce into
reserved medium bowl.
Whisk in tahini and
remaining 1 Tbsp.
vinegar. Add noodles
and toss until coated
with sauce.
Divide noodles
among bowls. Top with
tofu, pickled
cucumbers, and
scallions.

P . 1 4
 R E C I P E S

Dinner Week 1
R E C I P E 4

Crispy Eggs
Over Grains
2 servings Use any grains you love, and the
fried shallots and garlic are great on roasted
vegetables and crispy fish too.

P . 1 5
 R E C I P E 4

Ingredients 1 tsp. mustard seeds

½ tsp. ground turmeric
¾ cup whole grains, such as
2 Persian cucumbers,
freekeh, farro, rye
thinly sliced
berries, and/or barley
1 Tbsp. fresh lime juice
Kosher salt
2 large eggs
3 Tbsp. ghee or extra-virgin
Cilantro leaves and lime
olive oil, divided
wedges (for serving)
1 shallot, sliced into rings
2 garlic cloves, crushed
1 ½" piece ginger, peeled,
finely grated

P . 1 6
 R E C I P E 4

Method
Heat remaining
Cook grains in a small 1 Tbsp. ghee in skillet
pot of boiling salted over medium-high.
water until al dente. Add eggs and cook,
Drain and let cool in a undisturbed, until very
medium bowl. deeply browned
underneath, 2–3
Meanwhile, melt
minutes; season with
2 Tbsp. ghee in a small
salt. Carefully turn
nonstick skillet over
(if desired) and cook
medium heat. Add
until all of the whites
shallot and garlic and
are opaque, about
cook, stirring
5 seconds.
occasionally, until
shallot is beginning to Divide grains between
brown and crisp around bowls. Top with eggs,
edges, 5–6 minutes. remaining shallots, and
Remove from heat and cilantro. Serve with lime
stir in ginger, mustard wedges for squeezing
seeds, and turmeric. Let over.
cool slightly. Season
with salt. Add
cucumbers and half of
shallots to grains and
toss to combine. Add
lime juice; season with
salt. Transfer grain
mixture to a medium
bowl. Wipe out skillet.

P . 1 7
 R E C I P E S

Dinner Week 1
R E C I P E 5

Warm Chickpea Bowls

with Lemony Yogurt
2 servings This low-effort dinner bowl
comes together in less than 30 minutes and is
already a classic around here.

P . 1 8
 R E C I P E 5

Ingredients Kosher salt, freshly

ground pepper
1 garlic clove, finely grated
¾ cup whole-milk
1½ tsp. ground coriander
Greek yogurt
1½ tsp. ground cumin
4 Tbsp. fresh lemon juice,
3 Tbsp. extra-virgin
divided
olive oil, plus more
1 medium fennel bulb,
for drizzling
halved lengthwise,
½ medium cauliflower
very thinly sliced
(about ¾ lb.), broken
crosswise
into large florets,
1 cup very coarsely
sliced ¼" thick
chopped parsley
1 15-oz. can chickpeas,
1 small chile, such as
rinsed
serrano, Fresno, or
jalapeño (optional),
thinly sliced
1 Tbsp. toasted sesame
seeds

P . 1 9
 R E C I P E
Method
Preheat oven to 400°.
Mix garlic, coriander,
cumin, and 3 Tbsp. oil
in a large bowl. Add
cauliflower and
chickpeas; season with
salt and pepper. Toss to
coat.
Transfer cauliflower
mixture to a parchment-
lined rimmed baking
sheet. Wipe out bowl;
reserve. Bake, tossing
halfway through, until
chickpeas and
cauliflower are golden
brown and cauliflower
is tender, 18–22
minutes.
P . 2 0
5
Meanwhile, mix
yogurt, 1 Tbsp. lemon
juice, and a big pinch
of salt in a small bowl.
Toss fennel, parsley,
chile (if using), sesame
seeds, and remaining 3
Tbsp. lemon juice in
reserved bowl.
Spread yogurt mixture
between bowls. Top
with spiced chickpea
mixture. Scatter fennel
salad over, then drizzle
with oil.
 M A S T E R G U I D E

Dinner Week 2

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 2 1
 S H O P P I N G L I S T

Dinner Week 2
Proteins Produce

2 6-oz. boneless firm 1 bunch mint leaves

whitefish fillets (cod, 1 small bunch dill
pollock, or halibut) 2 stalks celery with leaves
1 14-oz. block firm tofu 2 small red onions
1 head of garlic

Fats/Oils 1 3" piece ginger

3 scallions
Extra-virgin olive oil 1 medium shallot
Ghee 1 red chile, such as
Vegetable oil Holland, Fresno, or Thai
2 lemons
1 lime
2–3 small citrus fruits,
such as grapefruits,
oranges, and/or
clementines
12 oz. shiitake mushrooms
1 head of green cabbage
1 medium head of
cauliflower
1 small bunch Tuscan kale
1 small fennel bulb
2 small to medium sweet
potatoes

P . 2 2
Spices Pantry

Kosher salt ½ cup black lentils

Curry powder 1 15-oz. can chickpeas
Red pepper flakes Golden raisins
Freshly ground black Unsalted peanuts
pepper Roasted, skinless
Ground turmeric peanuts
Za’atar Toasted sliced almonds
2 tsp. black or yellow Tahini
mustard seeds Fish sauce
Baking powder
All-purpose flour
Eggs / Dairy
Whole wheat flour
¼ cup crumbled feta Chickpea flour
½ cup whole-milk yogurt
(not Greek)

P . 2 3
 R E C I P E S

Dinner Week 2
R E C I P E 6

Flaky Cod with

Celery Salad
2 servings Garlic-curry crisp is your new
secret weapon for braised chicken or roasted
vegetables, but we love it on a simple fish.

P . 2 4
 R E C I P E 6

Ingredients 1 1" piece ginger,

peeled, finely grated
2 6-oz. skinless, boneless
2 tsp. curry powder (such
firm whitefish fillets
as vadouvan)
(such as cod, pollock,
2 stalks celery, plus
or halibut)
1 cup celery leaves,
2 Tbsp. extra-virgin olive oil
torn if large
Kosher salt
½ small red onion,
2 Tbsp. ghee
thinly sliced
2 garlic cloves, thinly sliced
½ lemon
2 tsp. black or yellow
mustard seeds

P . 2 5
 R E C I P E 6

Method
Toss celery, celery
Preheat oven to 325°. leaves, and onion in a
Rub fish with oil on a small bowl. Zest and
parchment-lined squeeze in juice from
rimmed baking sheet; lemon into bowl;
season with salt. Bake season with a pinch of
fish until flesh is opaque salt. Toss to combine.
and begins to flake, Divide fish among
12–16 minutes. plates. Spoon garlic
Meanwhile, melt ghee curry over. Top with
in a small skillet over celery salad.
medium heat. Add
garlic and mustard
seeds and cook,
shaking pan
occasionally, until
garlic is just beginning
to turn golden and
seeds begin to make a
popping noise, about 4
minutes. Stir in ginger
and curry powder and
cook, stirring, until
fragrant, about 20
seconds. Remove from
heat; season lightly with
salt.

P . 2 6
 R E C I P E S

Dinner Week 2
R E C I P E 7

Loaded Sweet
Potatoes
2 servings Roast the sweet potatoes and
cook the lentils ahead of time and you’re most
of the way to dinner.

P . 2 7
 R E C I P E 7

Ingredients ¼ cup unsalted peanuts,

coarsely chopped
2 small to medium
½ tsp. crushed red
sweet potatoes
pepper flakes
5 Tbsp. extra-virgin
1 Tbsp. fresh lemon juice
olive oil, divided
1½ cups sliced citrus fruits
Kosher salt
from peeled grapefruit,
½ cup black lentils (but
oranges, and/or
let’s face it, you can
clementines
use any kind you like
¼ cup crumbled feta
and feel free to make
lots extra)

P . 2 8
 R E C I P E
Method
Preheat oven to 400°.
Roast sweet potatoes
on a small rimmed
baking sheet until skins
are browned and
potatoes are tender all
the way through, about
45 minutes. Remove
from oven and, using a
heavy spatula or small
pot lid, smash potatoes,
then drizzle with 1
Tbsp. oil; season with
salt. Continue to roast
until flesh is lightly
browned, 12–15
minutes longer.
Meanwhile, cook
lentils in a small pot of
boiling salted water
until tender, 20–25
minutes. Drain and
transfer to a small bowl.
Let cool until just warm.
Add 1 Tbsp. oil, season
with salt, and toss to
combine.
P . 2 9
7
Heat peanuts and 3
Tbsp. oil in a small
saucepan over medium.
Cook until peanuts are
toasted and golden
brown, about 2 minutes
from the time they start
bubbling. Transfer to
another small bowl.
Add red pepper and a
pinch of salt; let cool.
Stir lemon juice into
peanut dressing just
before using.
Top sweet potatoes with
lentils, citrus, and feta.
Drizzle with dressing.
do ahead : If you
want to roast sweet
potatoes ahead of time
as part of your meal
prep, let cool, wrap in
foil, and chill up to 4
days while they’re still
intact, then smash and
reheat in olive oil in a
nonstick skillet over
medium heat until crispy
on both sides.
 R E C I P E S

Dinner Week 2
R E C I P E 8

Spicy Mushroom Larb

2 servings Don’t even think about tossing,
stirring, or shaking that pan until the mushrooms
are golden brown and crisp.

P . 3 0
 R E C I P E 8

Ingredients 1 1" piece ginger, peeled,

finely grated
¼ cup roasted, skinless
Kosher salt
peanuts
1 medium shallot, thinly
4 Tbsp. vegetable oil,
sliced into rings, rinsed,
divided
drained
12 oz. shiitake mushrooms,
1 red chile, such as
stems removed,
Holland, Fresno, or
quartered
Thai, thinly sliced
3 scallions, thinly sliced
1 cup mint leaves, torn
2 garlic cloves, finely
if large
grated
1 Tbsp. fish sauce
¼ head of green cabbage,
halved crosswise,
leaves separated
Lime wedges (for serving)

P . 3 1
 R E C I P E
Method
Coarsely chop or
crush peanuts into small
pieces; set aside.
Heat 3 Tbsp. oil in a
large nonstick skillet
over medium-high until
shimmering. Add
mushrooms and cook,
undisturbed, until
bottom sides are
golden brown, about 5
minutes. Toss and
continue to cook,
tossing occasionally
and reducing heat as
needed to avoid
scorching, until golden
P . 3 2
8
brown all over, about
4 minutes more. Add
scallions, garlic, and
ginger, followed by
remaining 1 Tbsp. oil,
and cook, stirring often,
until softened and
fragrant, about 2
minutes. Remove from
heat; season lightly with
salt. Mix in shallot,
chile, mint, fish sauce,
and half of peanuts.
Taste and season with
more salt if needed.
Transfer larb to a
large bowl. Serve with
cabbage, lime wedges,
and remaining peanuts
for assembly alongside.
 R E C I P E S

Dinner Week 2
R E C I P E 9

Easy Flatbread with

Cauliflower and Tofu
2 servings Repeat after us: You can make
your own flatbread. This recipe is foolproof, we
promise!

P . 3 3
 R E C I P E 9

Ingredients sa b z i

2 Tbsp. ghee or extra-virgin

f l at b r e a d
olive oil, divided
⅓ cup whole wheat flour
½ medium head of
¾ tsp. kosher salt
cauliflower, cut into
¼ tsp. baking powder
florets
⅓ cup all-purpose flour,
1 small red onion, cut into
plus more for dusting
wedges through core
½ cup whole-milk yogurt
2 garlic cloves, crushed
(not Greek)
Kosher salt, freshly
ground pepper
1 ½" piece ginger, peeled,
finely grated
½ tsp. ground turmeric
½ 14-oz. block firm tofu,
cut into 1" pieces
2 Tbsp. golden raisins
Toasted sliced almonds
and dill (for serving)

P . 3 4
 R E C I P E
Method
Flatbread Whisk
whole wheat flour, salt,
baking powder, and ⅓
cup all-purpose flour in
a medium bowl. Stir in
yogurt. Transfer dough
to a clean work surface
and knead until mostly
smooth, about 1 minute.
Divide into 2 pieces
and wrap with plastic.
Let rest 15 minutes to let
dough relax.
Working one at a
time, roll out dough on
a lightly floured surface
until it’s as thick as 2
stacked quarters.
P . 3 5
9
Heat a medium cast-
iron skillet over
medium-high. Cook
flatbread until
underside is golden
brown and puffy with a
few charred spots,
about 2 minutes. Turn
and cook on other side
until golden brown,
about 1 minute. Transfer
to a plate, then repeat
with remaining dough.
 R E C I P E
Method
Cauliflower and
Tofu Heat 1 Tbsp.
ghee in a large Dutch
oven or pot over
medium-high. Add
cauliflower in a single
layer and cook,
undisturbed, until
golden brown
underneath, 4–5
minutes. Toss and
continue to cook,
tossing occasionally,
until still crunchy but
browned in spots,
about 4 minutes longer.
Add onion, garlic, and
remaining 1 Tbsp.
ghee. Cook, tossing
occasionally, until
vegetables are halfway
to tenderness, 8–10
P . 3 6
9
minutes longer. Season
generously with salt
and pepper, then add
ginger and turmeric.
Cook, stirring
constantly, until
fragrant, about 1
minute. Add tofu,
raisins, and 1 cup
water. Bring to a simmer
and cover. Cook,
partially covered, until
cauliflower is tender
and liquid is reduced
by about half, about 10
minutes. Season with
salt and pepper.
Arrange vegetable
mixture on a platter. Top
with almonds and dill.
Serve with flatbreads.
 R E C I P E S

Dinner Week 2
R E C I P E 10

Chickpea Pancakes
with Kale and Fennel
2 servings Savory chickpea flour pancakes,
also known as socca, require just 4 ingredients
(including water) and are packed with protein.

P . 3 7
 R E C I P E 10

Ingredients 1 small bunch Tuscan kale,

stemmed, leaves torn
½ cup chickpea flour
1 small fennel bulb, very
6 Tbsp. extra-virgin olive
thinly sliced crosswise
oil, divided
¼ cup tahini
Kosher salt
2 Tbsp. fresh lemon juice
3 garlic cloves, divided
1 15-oz. can chickpeas,
drained
1 Tbsp. za’atar (or curry
powder, chile powder,
or frankly any other
combination of mild
dried ground spices)

P . 3 8
 R E C I P E
Method
Whisk chickpea flour,
1 Tbsp. oil, a pinch of
salt, and ½ cup water
in a medium bowl. Let
socca batter sit at least
10 minutes or up to 1
hour to let flour hydrate.
Meanwhile, heat 2
Tbsp. oil and 2 garlic
cloves in a medium
nonstick skillet over
medium, tossing
occasionally, until
garlic is lightly
browned, about 3
minutes. Add chickpeas
and increase heat to
medium-high. Cook,
tossing occasionally,
until chickpeas are
lightly browned, 6–8
minutes. Add za’atar
and toss several times
P . 3 9
10
to coat chickpeas;
season with salt. Add
kale and continue to
cook, tossing
occasionally, until kale
wilts, about 2 minutes.
Transfer to a medium
bowl, add fennel, and
toss to combine.
Reserve skillet.
Finely grate remaining
garlic clove into a small
bowl. Whisk in tahini,
lemon juice, 2 Tbsp. oil,
and 2 Tbsp. water until
thick and smooth.
Season with salt.
 R E C I P E 10

Method

Heat 1½ tsp. oil in

reserved skillet over
medium-high. Add half
of reserved socca
batter to center of skillet
and tilt skillet so that it
spreads out to a thin
6"–7" pancake. Cook,
undisturbed, until well
browned and crisp
underneath, 2–3
minutes (crank up the
heat to high if needed
to get crunchy edges
and nice browning).
Turn and cook just until
lightly browned on
second side, about 1
minute. Transfer to a
plate. Repeat with
remaining 1½ tsp. oil
and batter.
Top each socca with
chickpea salad. Drizzle
with tahini sauce.

P . 4 0
 M A S T E R G U I D E

Lunch

This year’s Feel Good Food Plan lunch strategy is all about
doing more with less. This weekend you’ll make three big-batch
recipes (Chickpeas! Roasted veg! Eggs!) and a couple flavor-
packed sauces. Then you’ll mix and match them throughout the week
for lunches that’ll never feel the same. Get the recipes and our lunch
suggestions on the following pages.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 4 1
 S H O P P I N G L I S T

Lunch
Produce Dairy

1 head of garlic 4-8 eggs

1 medium onion
1 shallot Fats/Oils
1 bunch carrots
1 head of cauliflower or Extra-virgin olive oil
broccoli
1 head of radicchio Pantry
4–6 sweet potatoes,
scrubbed 1 lb. dried chickpeas

5 large lemons Tahini

White miso

Spices Maple syrup or pure

agave nectar
Kosher salt Red wine or white wine
Freshly ground black vinegar
pepper
Ground cumin
Garlic powder
Onion powder

P . 4 2
 R E C I P E S

Lunch
R E C I P E 1

Quite Possibly the

Best Chickpeas
8 servings This hands-off method was
inspired by cookbook author Mina Stone, who
swears by adding lemon zest and olive oil.

P . 4 3
 R E C I P E 1

Ingredients Method

1 lb. dried chickpeas, Combine chickpeas,

soaked overnight, onion, garlic, lemon
drained zest, oil, and a couple
1 medium onion, big pinches of salt in a
thinly sliced large pot. Add 2 quarts
6 garlic cloves, crushed water and stir to
2 3x1" strips lemon zest combine. Bring to a
¼ cup extra-virgin olive oil boil, then reduce heat
Kosher salt, freshly to medium-low and
ground pepper simmer, stirring
occasionally and
replacing any water
that evaporates, until
chickpeas are tender,
about 2 hours. Taste
and season generously
with salt and pepper.
Let cool.
do ahead : Chickpeas
can be made 6 days
ahead. Transfer to an
airtight container and
chill.

P . 4 4
 R E C I P E S

Lunch
R E C I P E 2

Meal-Prep Roasted
Vegetables
8 servings Try a mix of white rice, millet, and/
or quinoa, which all cook in about the same
time. You can also sub kale for the cabbage.

P . 4 5
 R E C I P E 2

Ingredients Method

1 bunch carrots, cut Arrange racks in

into thick rounds upper and lower thirds
1 head of cauliflower or of oven; preheat to
broccoli, separated 425°. Toss carrots,
into florets cauliflower, and oil on
3 Tbsp. extra-virgin olive oil a large rimmed baking
Kosher salt sheet. Season with salt
4–6 sweet potatoes, and toss again. Place
scrubbed sweet potatoes on a
small foil-lined rimmed
baking sheet. Roast
veggies, tossing once,
until browned and
tender, 25–30 minutes
for carrots and
cauliflower and 35–40
minutes for potatoes.

P . 4 6
 R E C I P E S

Lunch
R E C I P E 3

Meal-Prep
Hard-Boiled Eggs
4-8 servings Cooking for 10 minutes will give
an ever-so-soft center to the yolk. For completely
firm yolks, cook an additional minute.

P . 4 7
 R E C I P E 3

Ingredients Method

4-8 large eggs Bring a large

saucepan of water to a
boil over medium-high
heat. Using a slotted
spoon, carefully lower
eggs into water one at
a time. Cook 10
minutes (timing from
when water returns to a
simmer), maintaining a
gentle boil. Carefully
transfer eggs to a bowl
of ice water and let
cool until just slightly
warm, about 2 minutes.

P . 4 8
 R E C I P E S

Lunch
R E C I P E 4

Tahini-Ranch Dressing
Makes about 1½ cups We would never
ask you to use your blender if it didn’t make a
smoother and better dressing. The effort is
worth it; you’ll have enough sauce to get you
through a week of lunches.

P . 4 9
 R E C I P E 4

Ingredients Method

¼ cup plus 2 Tbsp. fresh Purée lemon juice,

lemon juice tahini, oil, miso, maple
¼ cup plus 2 Tbsp. tahini syrup, onion powder,
¼ cup extra-virgin olive oil garlic powder, and ½
2 Tbsp. white miso cup water in a blender
2 Tbsp. pure maple syrup or until smooth. Season
agave nectar with salt and pepper.
1½ tsp. onion powder do ahead :Dressing
½ tsp. garlic powder can be made 5 days
Kosher salt, freshly ahead. Cover and chill.
ground pepper

P . 5 0
 R E C I P E S

Lunch
R E C I P E 5

Just-Basic-Enough
Vinaigrette
8 servings Makes about 1 cup. This is a
great excuse to treat yourself to some seriously
delicious vinegar.

P . 5 1
 R E C I P E 5

Ingredients Method

½ shallot, Whisk shallot, garlic,

finely chopped oil, and vinegar in a
1 garlic clove, small bowl. Season with
lightly crushed salt and pepper.
½ cup extra-virgin olive oil do ahead :Vinaigrette
¼ cup red wine or white can be made 5 days
wine vinegar ahead. Cover and chill.
Kosher salt, freshly
ground pepper

P . 5 2
 M A S T E R G U I D E

Lunch Strategy

Great work! You prepped everything you need for a week of great
lunches. Just grab some fresh greens at the store and you’re minutes
away from any of the dishes below.

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 5 3
 S T R A T E G I E S

Lunch 1
S T R AT E GY 1

Easy Mezze Plate

Creamy hummus is an excellent base for a
lunch bowl with roasted vegetables, hard boiled
eggs, and any raw vegetables you have around.

P . 5 4
 S T R AT E GY 1

Method

Make the hummus by

blending 1½ cups
drained Quite Possibly
the Best Chickpeas
with the juice of 1
large lemon, 1 garlic
clove, ½ cup tahini, ¾
tsp. salt, 10 cracks
pepper, ¼ tsp. cumin,
and 2 Tbsp. water.
Place toppings onto
the hummus, then
freshen it up at
lunchtime with a lemon
wedge or drizzle of
olive oil.

P . 5 5
 S T R A T E G I E S

Lunch 2
S T R AT E GY 2

Chickpea Salad
with Bitter Greens
Radicchio makes a hardy base for chickpeas,
eggs, and any vegetables you have on hand.

P . 5 6
 S T R AT E GY 2

Method

Put down a layer of

greens, then scatter
Quite Possibly the Best
Chickpeas, halved
eggs, thinly sliced
cucumbers, and herbs
on top. A simple
vinaigrette works here,
but we love tahini
ranch for added
creaminess and tang.
Finish with a few
cranks of pepper.

P . 5 7
 S T R A T E G I E S

Lunch 3
S T R AT E GY 3

Smashed Chickpea
Sandwich
Tuna salad goes vegetarian with this creamy,
crunchy chickpea sandwich recipe.

P . 5 8
 S T R AT E GY 3

Method

Crush a generous
scoop of drained Quite
Possibly the Best
Chickpeas with the
back of a spoon, then
add yogurt, olive oil,
or tahini ranch for
creaminess and heft.
Mix in chopped celery,
capers, or
pepperoncini, then
layer with pickled
vegetables and lettuce
on whole grain bread.
Wrap your sandwich
with butcher paper or
parchment paper to
keep stray chickpeas
from falling out.

P . 5 9
 R E C I P E S

Lunch 4
S T R AT E GY 4

Brothy Chickpea Soup

Don’t turn on your oven—this soup is made by
doctoring up the delicious brothy, super flavorful
cooking liquid from the chickpeas recipe.

P . 6 0
 S T R AT E GY 4

Method

Drop in chunks of
sweet potato or other
roasted vegetables,
some torn greens, and
gently heat, then add
an egg once it’s all hot.
Add a drizzle of chile
crisp if you’ve got it, or
a dash of hot sauce.

P . 6 1
 M A S T E R G U I D E

Dessert

#FEELGOODFOODPLAN
@HEALTHY_ISH

P . 6 2
 R E C I P E S

Dessert

Chocolate-Cashew
Chia Pudding
4-6 servings This chia pudding is delicious
layered with maple yogurt. Leftover yogurt can
be topped with fruit and granola for breakfast.

P . 6 3
 Ingredients m a p l e yo g u r t a n d ass e m b ly

2 cups whole-milk or
chia pudding
coconut yogurt
7 oz. Medjool dates
¼ cup pure maple syrup,
(about 13), pitted
plus more for serving
3 cups cashew milk
Flaky sea salt
⅔ cup raw cashews
Ground cinnamon
3 Tbsp. cocoa powder
(for serving)
2 tsp. vanilla extract
1½ tsp kosher salt
1 tsp. ground cinnamon
½ cup white chia seeds

P . 6 4
 Method
Maple Yogurt and
Chia Pudding Assembly Stir yogurt
Blend dates, cashew and ¼ cup maple syrup
milk, cashews, cocoa in a medium bowl.
powder, vanilla, salt, Transfer to a quart-size
and cinnamon in a jar or resealable
blender on high speed container (or reserve
until very smooth, about yogurt container and
1 minute. Transfer date use that!).
milk to a quart-size jar To serve, alternate
or resealable container. layering a few
Stir in chia seeds. Cover spoonfuls of chia
and chill at least 6 pudding and maple
hours or up to 5 days. yogurt in a small
ramekin or 8-oz. glass.
Drizzle with maple
syrup and sprinkle with
sea salt. Dust with
cinnamon.
do ahead : Maple
yogurt can be made 5
days ahead. Chill.

P . 6 5