Mary Ann's Diet: (Whole Food Plant Based, Low Acrylamide, No Dirty Dozen Pesticides)

Quantity for family for whole week is listed in parenthesis, followed by how much we need in red)

6 am Pre-workout: 1 banana (7)

8 am Post-workout Breakfast:

1 cup old fashioned oats, cooked (yields 2 cups) (x2 x 7 = 14 c raw, 1 c)

1/8 tsp celtic salt

1/8 tsp cinnamon

1/8 tsp cloves

1/8 tsp nutmeg

1 tsp flax seed

1 tsp chia seeds

1 tsp sesame seeds

1 tsp pumpkin seeds, raw

1/8 c raw almonds (almonds are high in acrylamides because they naturally contain more asparagine) (x 4 x 7 = 3.5 c)

(add honey, molasses and oat milk for kids)

1/8 c frozen wild blueberries (don't have pesticides) (fresh organic for kids) (x 4 x 7 = 3.5 c)

1/8 c organic strawberries (x 4 x 7 = 3.5 c)

1/8 c blackberries, organic (x 4 x 7 = 3.5 c)

1/8 c raspberries (x 4 x 7 = 3.5 c)

1/4 banana (x 4 x 7 = 7)

10 am Snack: 

2 brazil nuts (best source of Selenium) (x 4 x 7 =56, or 1.75 c) (32 brazil nuts = 1 cup)

1 yellow kiwi or green if yellow is unavailable (best source of Vitamin C) (x 3 x 7 = 21)

12:45 pm Post-run Lunch:

Whole Food Plant Based Noodle Soup:

Bring 6 cups of water to boil in 2.5 qt pan. While coming to a boil, add the following in this order: 

1/2 c. red lentils (x 2 x 7=7 c) (1 lb bag has 3.25 c, so need 3 bags/week)

rinsed 1/2 yellow onion (x 2 x 7 =7, 4)

finely chopped 1 rib celery (x 2 x 7 = 14, or 2 stalks) (a single stalk typically has 7-9 ribs)

finely chopped 1 c. baby carrots sliced 1/4” wide, (x 2 x 7 = 14, 12)

1 tsp. Italian seasoning (x 2 x 7 = 14, 9) (0.49 oz bottle has 17.5 tsp)

1 potato, organic, peeled and chopped into 1/2” cubes (x 2 x 7 = 14) 

1/2 c. whole wheat noodles (x 2 x 7 = 7)

1/4 tsp paprika 

1/2 tsp cumin 

pinch cayenne 

1/2 tsp fresh ginger, chopped finely 

1/4 tsp fresh turmeric, chopped finely 

2 cloves garlic, chopped finely (x 2 x 7 =14, so 2 heads per week) (A single head typically has 11)

1/2 c broccoli, chopped in 1” pieces (x 2 x 7 = 7, 5)

1/4 tsp pepper 

1/2 c. frozen peas (x 2 x 7 = 7)

1/2 c mushrooms, chopped in large chunks (x 2 x 7 = 7)

1 tsp Himalayan salt 

Once all ingredients are added, boil for 10 minutes or until lentils and noodles are tender. 

Salad:

1 c organic spinach (x 4 x 7 = 28)

1 c organic baby kale (x 4 x 7 = 28)

1/2 avocado (x 2 x 7 = 14)

1/4 c cherry tomatoes (x 4 x 7 = 7)

1/4 c baby carrots (x 4 x 7 = 7)

1/4 c green olives (no acrylamides due to less heat-intensive processing) (x 4 x 7 = 7)

1/4 c thawed peas (x 4 x 7 = 7)

1/4 c celery, organic, chopped (x 4 x 7 =7)

1/4 red bell pepper (x 4 x 7 = 7) 3rd best local plant source of vitamin C

1/4 cucumber, peeled (x 4 x 7 = 7 cucumbers)

1 tsp capers (x 4 x 7 = 28 tsp or 9 Tbs)

Plant Based Cashew Ranch Dressing

(https://cleanfooddirtygirl.com/whole-food-plant-based-ranch-salad-dressing-recipe/)

Makes 1¼ cups Print Recipe Pin Recipe

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Author: Molly Patrick of Clean Food Dirty Girl

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Ingredients

Instructions

3:20 pm Afternoon Snack:

1 organic apple, medium (x 3 x 7 = 21)

4:30 pm Post-Workout Snack:

1/4 c. cashews, raw, salted (x 4 x 7 = 7)

1/2 banana (x 2 x 7 = 7 + 14 from above = 28)

5:30 pm: Dinner:

Repeat Lunch

7:30 pm Evening Snack:

1/4 c raw pistachios (x 2 x 7 = 3.5)

1/2 c watermelon, organic pears, organic peaches, organic nectarines, or organic cherries (x 4 x 7 = 14)


2025 Dirty Dozen list