Engine 2 Challenge Meal Plan & Shopping Lists

For additional resources & recipes go to:

http://engine2diet.com
Week 1: Engine 2 Challenge
Day 1
B: Oatmeal with fruit
L: Mixing Bowl Salad - in a big bowl - add your greens, veggies, beans, fruit etc.
D: Black Bean Extravaganza (engine2diet.com)

Day 2
B: Rip’s Big Bowl with fruit
L: Leftover’s Lunch - Black Bean Extravaganza
D: Whole grain pasta, zucchini, broccoli, peppers, onions, mushrooms, chopped
tomatoes

Day 3
B: Ezekiel Bread Toast with apple slices and nut butter
L: Mixing Bowl Salad
D: Roasted vegetable mix & quinoa with white beans

Day 4
B: Rip’s Big Bowl
L: Mashed chickpeas, onion, garlic, chopped celery, tomato slices, cucumber on whole
grain bread
D: Brown Rice, Cubed Tofu (pan fried in broth), Shredded kale, Broccoli with 5 spice
seasoning

Day 5
B: Ezekiel Bread Toast with apple slices and nut butter
L: Mixing Bowl Salad
D: Whole grain pasta, oil-free tomato sauce, Mediterranean blend mixed vegetables

Day 6
B: Zeb’s Waffles (newsletter recipe)
L: Big salad with plant-strong soup
D: Sweet Potato Bowl

Day 7
B: Oatmeal with blueberries and chopped walnuts
L: Mac Not Cheese with a side salad (newsletter recipe)
D: Black eyed peas, collard greens and brown rice, bbq sauce
Week 1 Shopping Fruit:

List: Apples
Oranges
Pears
Bananas
Starch:
Grapes
1 large container: rolled oats Blueberries
1 loaf Ezekiel Bread
1 package Spelt Flour
2 bags Brown Rice Other:
1 pound whole grain pasta
1 package firm tofu
1 pound whole grain elbow pasta
1 jar nut butter
4-5 Sweet Potatoes
1 package Quinoa 1 container low sodium vegetable broth
1 package whole grain pita’s 1/2 pound nutritional yeast
1 package spelt flour No-salt added spices
Maple Syrup
Engine 2 Hummus
Beans: Ground flax meal
Black-eyed peas (1 bag or 2 no-salt added Cashews (2 cups)
cans) Lemon juice
Chickpeas (1 bag or 2 no-salt added cans) Low Sodium Tamari or Bragg’s Liquid
Kidney Beans (1 bag or 2 no-salt added Amino’s
cans)

Vegetables
Spinach
Tomatoes
Peppers
Cucumbers
Celery
Romaine Lettuce
Kale
Roasted Vegetable Blend (Frozen)
Zucchini
Mushrooms
Onions
Broccoli
Water Chestnuts
Avocado
Red Peppers
Week 2: Engine 2 Challenge
Day 8
B: Rip’s Big Bowl with fruit
L: Kale, Lemon & Cilantro Sandwich (engine2diet.com recipe)
D: 2 baked potatoes with salsa, black beans, corn and spinach

Day 9
B: Ezekiel Bread Toast with apple slices and nut butter
L: Huge salad with beans and your favorite whole grains.
D: Brown rice, black pepper, asian style veggie mix

Day 10
B: 1 bag Engine 2 Morning Blend Grain Medley with Hot Berry Sauce (engine2diet.com
recipe)
L: 2 slices of whole grain toast topped with oil free Engine 2 hummus, cucumber,
tomatoes and sprouts.
D: Baked Potato, Beans, steamed vegetables with BBQ sauce

Day 11
B: Oatmeal with pineapple chunks
L: Mixing Bowl Salad with vegetable soup.
D: Hawaiian BBQ Tacos

Day 12
B: Rip’s Big Bowl
L: Engine 2 Fiesta Bowl (engine2diet.com recipe)
D: Rip’s Sweet Potato Bowl (engine2diet.com recipe)

Day 13
B: Cranberry Polenta French Toast (newsletter recipe)
L: Engine 2 Hummus & Whole Wheat Pita with a salad
D: Plant-Strong Pizza - build your own. Use a whole-grain pizza crust, oil free tomato
sauce and pile high with your favorite veggies!

Day 14
B: French Toast with fruit (engine2diet.com recipe)
L: Mixing Bowl Salad
D: White beans, fingerling potatoes, brussels sprouts, garlic, kale.

*don’t forget the spices! Find some no-salt added spice blends that you love!
Week 2: Shopping Fruit:
Apples
List: Oranges
Pineapples
Bananas
Starch: Grapes
1 Box Rip’s Big Bowl Cranberries
1 Container Rolled Oats Frozen Mixed Berries
1 loaf Ezekiel Bread Lemons
1 package polenta (corn grits)
1 package corn tortillas
1 bag brown rice
3-4 Sweet Potatoes Other:
3-4 Potatoes
1 container low sodium vegetable broth
1 bag fingerling potatoes
1/2 pound nutritional yeast
1 package Engine 2 Tortillas
No-salt added spices
Maple Syrup
Beans:
1 package tempeh
Black-eyed peas (1 bag or 2 no-salt added BBQ Sauce
cans) Chickpeas (1 bag or 2 no-salt added Cilantro
cans) Kidney Beans (1 bag or 2 no-salt Engine 2 Hummus
added cans) Engine 2 Morning Grain Blend
Whole Grain Pizza Crust
Vegetables
Spinach
Tomatoes
Peppers
Cucumbers
Celery
Romaine Lettuce
Kale
Asian Style Vegetable Mix (Frozen)
Zucchini
Mushrooms
Onions
Broccoli
Brussels Sprouts
Week 3: Engine 2 Challenge

Day 15
B: Rip’s Big Bowl with fruit
L: Engine 2 Hummus (oil free) & Whole Wheat Pita with a salad
D: 2 sweet potatoes, black beans, spinach, salsa, cooked green peppers

Day 16
B: Ezekiel Bread Toast with apple slices and nut butter
L: Pavlov’s Polenta Pizza (newsletter recipe)
D: Lynn’s Meatloaf with a baked potato and steamed veggies. (engine2diet.com recipe)

Day 17
B: Oatmeal with fruit
L: Leftover Lunch - Lynn’s Meatloaf
D: Brown rice, chickpeas, peas, zucchini, curry powder, turmeric

Day 18
B: Oatmeal with strawberries and blueberries
L: Mixing Bowl Salad
D: 2 Engine 2 burgers on whole grain buns with your favorite condiments, big side
salad.

Day 19
B: Rip’s Big Bowl
L: Mexican-Lime Soup with Side Salad
D: Mac Not Cheese with Steamed broccoli (newsletter recipe)

Day 20
B: Bouldin Creek Spicy Scrambler (newsletter recipe)
L: Chop salad: chopped cucumber, celery, carrots, zucchini, tossed with quinoa.
D: Plant-Strong Bean Burger on an Ezekiel Bun with Roasted Sweet Potato Fries

Day 21
B: Migas Especiales (engine2diet.com recipe)
L: Sweet Holy Deliciousness Soup with 1 slice of toasted whole grain bread and side
salad (newsletter recipe)
D: Baked Potato, Portobello Mushroom steaks, steamed kale
 Broccoli
Week 3: Shopping 5-6 Portobello Mushrooms
1-2 limes
List: 1 package corn
Butternut Squash

Starch:
Fruit:
1 large container: rolled oats
Apples
1 package whole grain buns
Oranges
1 bag brown rice
Pears
1 pound whole grain pasta
1 pound whole grain elbow pasta
4-5 potatoes
2-3 sweet potatoes
1 package corn tortillas Other:
1 pound whole grain pasta (elbows) 2 packages firm tofu
1 Package Polenta
1 jar nut butter
1 container low sodium vegetable broth
Beans: 1/2 pound nutritional yeast
Black-eyed peas (1 bag or 2 no-salt added No-salt added spices
cans) Chickpeas (1 bag or 2 no-salt added Maple Syrup
cans) 1 package Engine 2 Plant-Burgers
Kidney Beans (1 bag or 2 no-salt added 1 jar oil-free roasted red peppers
cans) 1 jar oil free tomato sauce
1 package red lentils
2 cups cashews
1 package brown lentils

Vegetables
Spinach
Tomatoes
Peppers
Cucumbers
Celery
Romain Lettuce
Kale
Roasted Vegetable Blend (Frozen)
Zucchini
Mushrooms
Onions
Week 4: Engine 2 Challenge
Day 22
B: Oatmeal with fruit
L: Mixing Bowl Salad - in a big bowl - add your greens, veggies, beans, fruit etc.
D: Sweet potato, kale, white beans, brown rice

Day 23
B: Rip’s Big Bowl with fruit
L: Whole grain bread with portobello mushrooms, grilled zucchini and Engine 2
Hummus.
D: Quinoa bowl with red beans, steamed cauliflower and topped with mixed greens

Day 24
B: Hot Quinoa Bowl with fruit -
L: Big salad with vegetables, your favorite beans and grains, 1 slice whole grain toast
with Engine 2 Hummus and slices of tomato
D: Fast Burrito (engine2diet.com recipe)

Day 25
B: Whole grain toast topped with nut butter, strawberry and banana slices
L: Engine 2 Hummus & Whole Wheat Pita with a salad
D: Butternut Squash, white beans and steamed veggies

Day 26
B: Rip’s Big Bowl
L: Rockin’ Reuben on Rye (newsletter recipe)
D: Fiesta Tortilla Bowl (engine2diet.com recipe)

Day 27
B: Spelt Blueberry Pancakes (newsletter recipe)
L: Fast Burrito (engine2diet.com recipe)
D: Brown Rice, Black beans, diced Tomatoes and kale with avocado

Day 28
B: Mighty Muffins with fruit (newsletter recipe)
L: Big salad and your favorite Engine 2 soup recipe!
D: Try a new recipe - be adventurous!
Week 4 Shopping Fruit:

List: Apples
Oranges
Pears
Blueberries
Starch:
Grapes
1 large container: rolled oats
1 package Rip’s Big Bowl
1 bag brown rice
1 package quinoa Other:
1 package whole grain bread 1 package firm tofu
1 package rye bread
1 jar nut butter
2-3 sweet potatoes
1 container low sodium vegetable broth
1 package whole wheat tortillas
1 package spelt flour 1/2 pound nutritional yeast
No-salt added spices
Maple Syrup
Beans:
1 package Engine 2 Plant-Burgers
Chickpeas (1 bag or 2 no-salt added cans) 1 package Silken Tofu
Kidney Beans (1 bag or 2 no-salt added
cans)
1 package red lentils
White beans (1 bag or 2 no-salt added
cans)

Vegetables
Spinach
Tomatoes
Peppers
Cucumbers
Celery
Romaine Lettuce
Kale
Roasted Vegetable Blend (Frozen)
Zucchini
Mushrooms
Onions
Avocado
Broccoli
5-6 Portobello Mushrooms
Cauliflower