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YU
I NS P I RAT I ONA L
MEAL PLAN
y umuni v e r s e . c om
C L E A N P L A N T - B A S E D
a l l r e c i p e s a r e gl ut e n- f r e e & s oy- f r e e ( OR EASI LY ADAPTED)
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This eGuide is to be distributed only
for informational and inspirational
purposes. The author will not be held
responsible, in any way, for the use
or misuse of the information in this
book. This eGuide is not intended as
medical advice, because the author
is not a medical doctor. The recipes,
recommendations and resources in
this eGuide are not given as medical
advice, nor are they intended to
propose, or offer to propose, a cure
for disease or other conditions.
Because there is always risk involved,
the author and YumUniverse may
not be held responsible for any
adverse effects or consequences
resulting from the use of any recipes,
suggestions or procedures
described hereafter.
The unauthorized reproduction or
distribution of this copyrighted
work is illegal. Criminal copyright
infringement, including infringement
without monetary gain, is investigated
by the FBI and is punishable by up to
ve years in federal prison and a ne
of up to $250,000.
The techniques and advice described
in this book represent the opinions
of the author, based on her personal
experience. The author expressly
disclaims any responsibility for any
liability, loss or risk, personal or
otherwise, which is incurred as a
result of using any of the techniques,
recipes or recommendations
suggested herein. If in any doubt, if
requiring medical advice and before
starting any diet changes, consult a
physician. Only your health care
provider, personal physician or
pharmacist can provide you with
advice on what is safe and effective
for your unique needs, and only they
can diagnose your particular medical
history and needs.
YumUniverse

, Heather Crosby, Inc,

all content, recipes, photographs,
illustration and design 2007-2012
Heather Crosby and YumUniverse

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All Rights Reserved. Again, no part of
this eGuide may be reproduced or
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This (rst) edition published by
Heather Crosby Inc., YumUniverse,
in Chicago, Illinois, USA, in 2012.
For recipes, resources, inspiration
and step-by-step photos and tips,
visit us at YumUniverse.com
In a nutshell, thank you in
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and accountable human being.
YumUniverse
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INTERACTIVE GUIDE
THI S I S AN
4
KEEPING IT REAL
THES E MEAL S ARE S UGGES TI ONS, NOT RUL ES.
P L EAS E F EEL F REE TO MOVE AL L DAYS AND RECI P ES
AROUND TO ACCOMMODATE YOUR NEEDS.
THERE ARE AT L EAS T T WELVE RECI P ES I N THI S P L AN
THAT S HOUL D KEEP YOU BUS Y THI S WEEK.
YOU WI L L HAVE L EF TOVERS, S O EAT THEM WHEN
YOU L I KE. S TAYI NG F L EXI BL E AND
I MP ROVI S I NG ARE THE KEYS TO S UCCES S.
5
Shopping List
Time Saving Tips
DAY ONE:
Cardamom Cream Chia Pudding with Fresh Raspberries
Easy Kale & Lentil Pizza
Black Bean Noodle Pad Thai
SNACK SUGGESTIONS:
Almond Crunch Kale Chips
Herbed Cashews
DESSERT SUGGESTIONS:
Cocoa, Kale & Beet Cupcakes with Vanilla Coconut Cream Frosting
Apricot & Pear Galettes
YUMUNIVERSE RESOURCES:
Meal Plan Subscription
eBooks
Lifetime Membership
What People Are Saying About YU
YU Community
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CONTENTS
CL I CK ON ANY T I T L E TO J UMP TO T HAT S ECT I ON
6
NUT & SEED BUTTERS
__ 1 jar of almond butter
SEASONINGS & SWEETENERS
__ 1 bottle vanilla extract
__ 1 tsp ground cardamom
__ Fine ground sea salt
__ 1 pack of sucanat
(or 3 tbsp in bulk)

ETHNIC, UNIQUE & BAKING
__ 6 Medjool dates
__ cup almond our
__ 1 pack brown rice tortillas
(make sure they are gluten-
free if you have a sensitivity)
__ 1 pack black bean noodles
(or any Asian noodles)
__ 1 jar of tomato sauce
(nd an organic, clean brand
without added sugar)
__ 1 bottle of coconut aminos
(this is soy-free, gluten-free
soy sauce. Feel free to use
tamari, regular soy sauce or
Nama Shoyu sauce)


PRODUCE, GREENS & HERBS
__ One 6 oz. pack raspberries
__ 1 large bunch kale
__ 1 bunch cilantro
__ 1 large red onion
__ 1 medium zucchini
__ 1 medium yellow squash
__ 1 small ginger root
__ 2 limes
__ 2 green onions
GRAINS, LEGUMES, NUTS & SEEDS
__ cup chia seed
__ 1 cup raw cashews
__ cup dry green/brown lentils
OILS
__ 1 small bottle of extra
virgin olive oil
__ 1 jar unrened coconut oil
__ 1 bottle toasted sesame oil
OPTIONAL
__ 1 pack dairy-free, soy-free
Mozarella cheese like Daiya
__ 1 small bottle Sriracha sauce

SHOPPING LIST
S AVE BY S HOP P I NG BUL K F OR GRAI NS, NUTS, S EEDS AND S P I CES,
AND GET OUR WAL L ET_ S I ZED, HEL P F UL CHARTS
TO MAKE CL EAN, ORGANI C S HOP P I NG CHOI CES EAS I ER.
READ THROUGH THI S ENTI RE P L AN BEF ORE YOU S HOP.
I OF F ER ADAP TATI ONS, S UBS TI TUTI ONS AND EXTRAS THAT YOU
MAY WANT TO ADD TO THE BAS I C S HOP P I NG L I S T BEL OW.
AL S O, NOTE THAT PANTRY S TAP L ES L I KE OI L S, S P I CES AND VI NEGARS
L AS T F OR MONTHS, S O KNOW THAT YOUR NEXT S HOP P I NG TRI P
WI L L COS T L ES S ONCE YOU HAVE A S TOCKED PANTRY.
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TIME-SAVING TIPS FOR THE WEEK
MAKE I T EAS Y ON YOURS EL F. F I ND ONE DAY THI S WEEK TO
P REPARE I NGREDI ENTS I N ADVANCE.
S OAK GRAI NS AND L EGUMES WHI L E YOU S L EEP.
COOK THEM I N THE MORNI NG AND S TORE I N AN AI RTI GHT
CONTAI NER I N THE F RI DGE UNTI L READY TO US E.
WAS H AND CUT UP YOUR VEGGI ES AND S TORE I N AI RTI GHT
GL AS S CONTAI NERS I N THE F RI DGE UNTI L US ED.
8
DAY ONE | b r e a kfa s t
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CARDAMOM CRE AM
CHIA PUDDING
WI T H
RASPBERRIES
A
B
C
TOOLS
Large glass bowl
Blender
Spoon
Strainer
INGREDIENTS
cup chia seeds (A)
6 oz. (almost 1 cup) raspberries
Cardamom Cream
2 cups pure water
cup cashews
6 Medjool dates, pitted
tsp vanilla extract
-1 tsp ground cardamom
Teeny pinch ne ground sea salt
STEPS
1. Wash your raspberries.
2. Place chia seeds in a large bowl.
3. Blend together Cardamom Cream
ingredients until super smooth and
add to the bowl of chia (B). Stir well
and allow to sit on the counter, or in
the fridge, for about 15 minutes until
the mixture thickens (C).
4. Add your fresh raspberries
and enjoy.
ADAPTATIONS & TIPS
1. You can always prepare this a day
or two in advance and keep in the
fridge until ready to eat.
2. Dont have cashews on hand, but
have a can of coconut milk, or
almond, rice or hemp milk? Blend 2
cups of that with the dates, vanilla,
cardamom and salt instead of the
cashews and water (which is
basically a homemade cashew milk).
3. Add more berriesstrawberries,
blueberries and/or blackberries!
4. Try this recipe with fresh peaches,
sliced banana, toasted almonds,
sunower seeds or pepitas.
MAKES 3-4 SERVINGS
9
DAY ONE | l unc h
E ASY
KALE & LENTIL PIZZA
A
B
C
TOOLS
Spoon
Unbleached parchment paper
Baking sheet
Pizza cutter or sharp chefs knife
Large glass bowl
INGREDIENTS
Kale Crumble
1 cups kale chopped and
stems removed
1 tbsp extra virgin olive oil
cup almond our
Pinch ne ground sea salt
Pizza Fixins
2 gluten-free brown rice tortillas
1 cup of tomato sauce
(nd an organic, clean brand without
added sugar)
cup cooked lentils
(green, brown or beluga work well)
batch of Cashew Cheese Spread or
1 cup Dairy-Free cheese, like
Daiya Mozzarella
STEPS
1. Preheat oven to 350F.
2. In a large glass bowl, mix chopped
kale, olive oil, almond our and sea
salt with hands. You want all leaves
thoroughly coated.
3. Lay out two tortillas and top one
with either Cashew Cheese Spread
or Dairy-Free cheese like Daiya
Mozarella. Place second tortilla on
top (A).
4. Spread some tomato sauce on
stacked tortillas (B).
5. Spread lentils on your sauce.
Sprinkle with sea salt and
generously grind some fresh cracked
black pepper.
6. Pile kale crumble on top of it all.
7. Bake for 25-30 mins. Allow to cool,
slice and enjoy.
ADAPTATIONS & TIPS
1. Use a clean BBQ sauce (make your
own) instead of tomato sauce, or do
a half and half ratio of BBQ sauce
and tomato sauce.
2. Instead of lentils, use cooked
chickpeas, shredded carrots and
sauted onion. Sprinkle with cumin
and coriander.
3. Try mashed sweet potatoes
between the tortillas instead of
the cheese.
4. If you dont have almond our, you
can skip it, or pulse almonds in the
food processor for tiny bits.
5. Use sprouted grain tortillas if you
can handle gluten.
6. Make YU Tomato Carrot Sauce to
use instead of store-bought.
7. For crispier crust: slide the pizza
directly onto the top rack (no baking
sheet) for the last 5-7 minutes.
OMNI SUGGESTIONS
1. Add browned ground beef, turkey,
chicken and/or sausage.
2. Use mozarella or goat cheese
between tortillas.
MAKES 4 LARGE SLICES
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BL ACK BE AN NOODL E
PAD THAI
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B
C
TOOLS
Wok or large skillet
Chefs knife
Large pot
Small glass bowl
Whisk or small spoon
Silicone spatula or wooden spoon
INGREDIENTS
1 package black bean noodles
1-2 tsp unrened coconut oil
1 red onion, diced
1 medium zucchini, diced
1 medium yellow squash, diced
1 tsp fresh ginger, minced
4 cloves garlic, minced
2 tbsp coconut aminos
Juice of 2 limes
2 tbsp raw almond butter
1 tsp Sriracha sauce
(optional, but awesomeadd to
shopping list if you want it.)
3 tbsp sucanat
2 tbsp toasted sesame oil
2 green onions, sliced thinly
cup or more of fresh cilantro,
roughly chopped
STEPS
1. Whisk together coconut aminos,
almond butter, lime juice, sesame oil,
sriracha and sucanat. Set aside.
2. Start a large pot of boiling water
and prepare black bean noodles
according to manufacturers
instructions. Once noodles are
cooked, rinse with cool water and
set aside. Maybe sprinkle and toss
with sesame oil to keep them from
sticking together (B).
3. In wok, or skillet, warmed and
greased with coconut oil, cook the
onion about 7 minutes (A). Stir in
ginger and cook 3 minutes. Add
diced squash and zucchini and cook
together, stirring occasionally, 5
minutes. Add garlic and cook
another 3 minutes.
4. Add the cooked noodles and the
sauce to skillet veggies. Cook for
about 3 minutes, stirring wellthe
sauce will thicken as it cooks (C).
5. Serve hot in your favorite bowls,
topped with sliced green onions and
fresh, chopped cilantro.
ADAPTATIONS & TIPS
1. No sucanat? You can always put
the sauce ingredients in the blender
with about 4-6 Medjool dates and
blend until smooth.
2. You can use brown rice noodles or
any other gluten-free Asian-style
noodles that you can nd.
3. I like coconut aminos because
they are soy-free, but tamari, low
sodium soy sauce, or nama shoyu,
works ne too.
4. Add more sriracha to taste if you
like more heat.
OMNI SUGGESTIONS
1. Omnis love this one as-is, but you
could mix in some roasted chicken
or grilled shrimp.
MAKES 4 SERVINGS
DAY ONE | di nne r
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AL MOND CRUNCH
KAL E CHI PS
HE RBE D
CAS HE WS
s nac k op t i ons
ADAPTATION SUGGESTIONS
1. Add 1 tsp chipotle powder, and a pinch of cayenne
to the mix for a spicy variation.
ADAPTATION SUGGESTIONS
1. Try making this recipe with a combination of nuts
and seeds like sunower, sesame, almonds, walnuts
and pumpkin seeds.
ADD THES E S NACKS TO THE ROTATI ON THI S WEEK.
BE S URE TO ADD THE EXTRA I NGREDI ENTS TO YOUR S HOP P I NG L I S T
I F YOU CHOOS E TO P REPARE THEM. AND REMEMBER, YOU CAN
ALWAY S ADD EXTRA S AL ADS AND S MOOTHI ES
TO THE MI X, TOOTHE MORE GREENS THE BETTER.
SNACKS
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de s s e rt op t i ons
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COCOA, KAL E & BE E T
CUP CAKE S WI T H COCONUT
CRE AM F ROST I NG
AP RI COT & P E AR
GAL E T T E S
ADAPTATION SUGGESTION
1. Skip the frosting and make them mufns.
ADAPTATION SUGGESTIONS
1. Try any combination of jam and fruit, like: mixed
berry and blueberry, or blueberry jam with fresh
strawberries. Even apple jelly with fresh pears, or
Blackberry jam with fresh blackberries and fresh
thyme. Experimentuse the crust as a base.
2. Make galettes Elvis would love. Spread unbaked
dough with homemade Jungle Peanut Butter or
Almond Butter, top with vegan chocolate chips and
sliced banana. Sprinkle with sucanat and bake. Oh my.
HEALTHF UL DES S ERTS TO TRY OUT I F YOU L I KE.
BE S URE TO ADD THE EXTRA I NGREDI ENTS TO YOUR S HOP P I NG L I S T
I F YOU CHOOS E TO P REPARE THEM.
DESSERTS
13
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PLANT-BASED RESOURCES FOR YU
EBOOKS, S UBS CRI P TI ONS AND MEMBERS HI P DES I GNED
F OR A VARI ET Y OF BUDGETS AND NEEDS.
3-MONTH MEAL PLAN SUBSCRIPTION
12 recipes per plan
One plan a week sent directly to your Inbox
2 snack and 2 dessert suggestions per plan
Adaptations for herbie/omni households
Easily printable so you can create a binder
Entire subscription over 300 pages of inspiration
Each plan includes detailed shopping list
BONUS 35-Page Plant-Based Welcome Packet
$75
This sample meal plan is
just one day! When you
subscribe you will receive
48 more days worth of
beautiful meal plans full
of tips, recipes, shopping
lists and inspiration.
SUBSCRIBE
14
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NOODL E- F RE E , DAI RY- F RE E
MIXED VEGETABLE LASAGNA
A
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TOOLS:
Glass casserole dish (9.5" x 7.5")
Mandoline slicer
Blender
INGREDIENTS:
One full batch of YU
Dairy-Free Ricotta Cheese
1 sweet potato
2 packed cups of spinach
10 stalks of asparagus
sliced into 2" lengths
yellow pepper
seeds and ribs removed
red pepper
seeds and ribs removed
1 9 oz. jar of organic tomato sauce
5-6 fresh basil leaves, chiffonade
1 medium yellow squash
1 medium zucchini
STEPS:
1. Bake sweet potato at 350F for
about 35 minutes. Remove from
oven and allow to cool once baked.
Leave oven on at this temperature.
2. While potato bakes, prepare
Dairy-Free Ricotta Cheese.
3. Slice zucchini and yellow squash
lengthwise on the mandoline and
set aside (A).
4. Slice peppers on the mandoline
and set aside.
5. Cut sweet potato into vertical
strips with a knife and set aside. If
your potato is too soft for that, no
problem, just remove the skin and
set aside. You can simply spoon it
into the lasagna layers (D).
6. Cut your asparagus into 2" lengths
and set aside.
7. Prepare casserole dish by
spooning tomato sauce into the
bottomcoating it entirely (B). Lay
alternating strips of yellow squash
and zucchini into the dish to create a
layer about one slice thick. You may
have to overlap here and there (C).
These are your noodlesyou may be
surprised how similar they will taste
to noodles once cooked with sauce.
8. Now lay on some strips of sweet
potato, or if it is too soft, spoon
some into your casserole dish
leaving space between spoonfuls/
strips (D). Place dollops of
Dairy-Free Ricotta Cheese into those
spaces between the sweet potato
(D). Then place some asparagus and
peppers evenly onto your layer (D).
9. Now lay down a layer of spinach
leaves. (personally, I remove the
stems beyond the leaf but you dont
have to) and create a gap-freeor
relatively gap-freelayer of spinach
that reaches all sides of the dish.
10. Spoon some tomato sauce on
top, covering the entire layer of
spinach (E).
11. Repeat these steps beginning
with zucchini and squash layer, lling
the dish with veggies until you reach
the top.
Recipe continued on next page...
MAKES 8 SERVINGS
30 | di nne r
13
If its important to you, you will nd a way.
If not, youll nd an excuse.
it's estimated that the health
costs from poor diet are
per year in the US alone.
Wonder how much it would
affect the medical and
pharmaceutical industries
if everyone was healthy?
NIH predicts that obesity
will lower Americans life
expectancy by up to
over the next few decades
Sources: Seeds of Deception by Jeffrey M. Smith, THRIVE Foods by Brendan Brazier
$250
5
BILLION
YEARS
THE ILLUSION OF CHEAP
Government subsidies are the
reason why you can pick up a meal
at a fast food chain for about 2
bucks and a locally grown head of
organic lettuce for the same price.
See, the Farm Bill was originally
created to assist struggling farmers
and to achieve food security, but the
reality is that subsidies have been
misdirected towards, primarily, the
meat and dairy industries. This
derailment made what was once
a very expensive commodity, into
a cheap one. As prices went down,
consumption went up, up and up,
and with it disease and pollution.
Americans tend to think more is
better, its no secret. An with
industrial farming, we have lots
of production, so much so that we
have tremendous excess (ie: corn
and soy). It appears to be an efcient
process, but most of what goes into
this process is not countedfossil
fuels, water, pesticides, labor and
soil quality.
What we spend at the grocery store
is just a fraction of what we are truly
paying for our food. And society is
carrying the burden for corporate
actions. We are literally paying the
price with our tax dollars (many
times over) and our health.
PRIORITIZE
When I shifted into this lifestyle I had
to make changes in where I spent my
money. You will as well. Read the
quote at the top of this page. Its
pretty simple.
PLANT-BASED CAN BE A BARGAIN
Most pantry staples like legumes,
rice and nuts can be found at a
fraction of the cost of meats and
dairy products. Shop in the bulk
section for spices, ours, beans, etc.
for cost savings. Grow your own
herbs at home. If you can, grow your
own food in a garden. A plant-based
diet will help you become healthier
than ever and in the long-term,
youll save on health care costs. A
plant-based diet is the best health
insurance around.
Pay now or pay later.
6
WHETHER YOU ARE DI P P I NG I N YOUR BI G TOE,
OR GOI NG F UL L CANNONBAL L
I NTO THE P L ANT- BAS ED WORL D, I WANT YOU TO KNOW
THAT I AM S UP ER I MP RES S ED WI TH
AND I NS P I REDBY YU.
( YES, YOU. )
I T TAKES GUTS AND DETERMI NATI ON
TO GO OUTS I DE OF THE NORM AND TAKE CHARGE OF
YOUR OWN HEALTH. I T TAKES A REORGANI ZATI ON
OF P RI ORI TI ES, AND I T TAKES TI ME
L ONG- TERM AND S HORT- TERM. I KNOW F I RS T- HAND
WHAT I S I NVOLVED. I AP P L AUD YOUR EF F ORTS S O FAR
AND HOP E THAT YUMUNI VERS E CAN CONTI NUE
TO HEL P AS YOU MOVE F ORWARD.
HAVE F UN. HI GH- F I VE.
1
30
CL E AN PLANTBAS E D
DINNERS
( THAT S ENOUGH FOR A MONTH )
VOLUME 1
a l l r e c i p e s gl ut e n- f r e e & s oy- f r e e ( OR EASI LY ADAPTED)
y umuni v e r s e . c om
COMF ORTI NG MEAL S WI TH
ADAP TATI ONS & TI P S
for OMNI VORE/ HERBI VORE
HOUS EHOL DS
30DINNERS
COMFORTING AND DELICIOUS PLANT-BASED DINNERS
A 68-page guide full of tips, charts and 30 recipes for
everything from macaroni to curry. Includes adaptations
and tips for omnivore/herbivore households. All meals
are gluten-free, dairy-free, soy-free and plant-based.
$17.95
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DAIRY FREEDOM
THE ULTIMATE GUIDE TO LIFE AFTER DAIRY PRODUCTS
Dairy Freedom

is an interactive, 39-page collection of

recipes and information that proves that Dairy-Free is not
about limitations. Dairy-Free is about innite possibilities!
$13.95
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TREATS
8 PLANT-BASED BAKING RECIPES
There are many recipes out in the universe that
are either vegan, dairy-free or gluten-free, but very
rarely are they all three. And, sad to report, but
they are very rarely, yum. I created the recipes in
TREATS so I could enjoy, and share with my pals
and family, baked goods that were all three, and
denitely delicious. Now, Im sharing some of my
top-secret faves with you.
$10.95
BUYME
YU TEST DRIVE
DETOX AND CLEANSE WITHOUT STARVATION
The YU Test Drive

is designed to make a plant-based

diet easier for folks who either want to try out, or
kickstart, a new way of eating, want to clean up and
detox for 5 days (without starvation), want to try
natural alternatives to medication or just want a
lifestyle refresherall in a realistic, judgment-free
and encouraging context.
$13.95
BUYME
15
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PLANT-BASED RESOURCES FOR YU
EBOOKS, S UBS CRI P TI ONS AND MEMBERS HI P DES I GNED
F OR A VARI ET Y OF BUDGETS AND NEEDS.
1
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WHAT PEOPLE ARE SAYING ABOUT YU
One of my personal favorite online food
resourcesexcellent design, packed
with plant-based, whole food recipes,
and beautiful photography.
Brendan Brazier
Best-selling author
Former Ironman triathlete
Founder of Vega
Found some great plant-based recipes
from YumUniverse that look delicious...
Love the diversity of healthful recipes.
Dean Ornish, MD (via Twitter)
Clinical Professor of Medicine at UCSF and
Founder/President of Preventive Medicine
Research Institute pmri.org
Heather's creativity & passion for
real, wholesome, plant-based food
is contagious!
Dawn Jackson Blatner
RD, CSSD, LDN
Founder of The Flexitarian Diet
Ofcial Nutritionist for Chicago Cubs
I congratulate you going down the
path that you have taken. The world
needs more people like you."
T. Colin Campbell, PhD
Author of The China Study
Professor, Cornell University
This was sooooo yummy! Both my mom
and omnivore husband couldn't believe that
there was no cream or cheese in this recipe!
So far everything I've made from your meal
plans have been sooooo delicious. Thank
you for your recipes. Julia
17
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Think I am going to
love this site! And
these mufns!!!
Kristin Bauer
Pam from HBOs
True Blood
My omni husbands review
of last nights Blue Corn Red
Quinoa Tacos w/Ancho Sauce:
These are better than meat.
Make more. femfoodie
This week I have made the pot pies,
the sliders, and the oatmeal cookies.
I am addicted to YU. Everything is
always so good!
Sara S. (via Facebook)
I really cant thank you enough.
The Test Drive really provided that last
big push I needed to get serious about
meal planning and cooking every week.
Alexandra M.
I made this last night and my very carnivorous
husband said, and I quote If all vegan food
tastes like this, Ill never eat meat again!
Jamie Brooke (via Facebook)
The Lifetime Membership
materials are impressive
resourcesbeautifully designed
and photographed, too. What I
love most is that they are
whole-food based, using a variety
of amazing plant foods without
being complicated or rabbit-
foodish. It all just looks delicious.
And the bonus Welcome Packet
is really well donea great
resource for someone new to
this way of eating.
Matt Frazier
Founder of NoMeatAthlete
WHAT PEOPLE ARE SAYING ABOUT YU
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