Mark's Daily Menu

[Mark Cooper]

5:15 am
Hot Water

1st Meal
1:30 pm - 2:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, 2 Tbsp pickled Jalapeno, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
284g Spinach
2 medium Potatoes
1.5 Cups Kidney Beans
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper.
1 Apple

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Stir-fry Veggies, Rice, Brussels sprouts, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper. (Ate about half of my plate of food.)

[Mark Cooper]

4:30 am
Hot Water

1st Meal
noon - 1:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g Mixed Vegetables (Stir-Fry Mix, Cauliflower)
170g Kale
3 small Potatoes
1.5 Cups Black Beans
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper.
2 Cups Mango, 1 Banana, 1 Apple

2nd Meal
5:15 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Wicked Mushrooms, Rice, Oven-Roasted Squash (Zucchini, Goldbar, Delicata), Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

[Mark Cooper]

7:00 am
Hot Water

1st Meal
8:15 am - 9:00 am
Apple
½ Cup Rolled Oats (cooked w/ 1 Cup Water), 2 Cups Mangoes, 1 Banana, ¼ tsp Cardamom, Cinnamon & Nutmeg.
1 Cup Mangoes, 5 Bananas

2nd Meal
11:15 am - noon
Garden Vegetable Stew
Birds Eye Steamfresh Brown & Wild Rice w/ Corn, Carrots & Peas
170g Kale
411g Diced Tomatoes (NSA)
Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.
1 Apple

3rd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.
Lentils, Mashed Potatoes & Carrots, California Mix, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.
1 Apple

[Mark Cooper]

5:15 am
Hot Water

1st Meal
11:30 am - 12:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 3 Tbsp Salsa, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
3 small Potatoes
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper, 4 Tbsp Salsa.
1 Apple

1:30 pm
Fruit Salad - 2 Cups Mixed Berries, 1 Apple, 1 Banana

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.
Hash Browns, Peppers, Onions, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper, 4 Tbsp Salsa.

[Mark Cooper]

5:15 am
Hot Water

1st Meal
Noon - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 3 Tbsp Salsa, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

SNAP Stew
822g Diced Tomatoes (NSA)
454g California Mix
227g Spinach
3 small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper.
Fruit Salad - 2 Cups Mixed Berries, 1 Apple, 1 Banana

2nd Meal
5:30 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Black Pepper.
Cauliflower Dal, Rice, Broccoli, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

[Mark Cooper]

5:00 am
Hot Water

9:15 am
Fruit Salad - 2 Cups Mixed Berries, 1 Banana

1st Meal
Noon - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 3 Tbsp Salsa, 1 tsp Mrs. Dash, ½ tsp Black Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
198g Turnip Greens
3 small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper.
1 Apple

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Illinois St. Food Emporium Vegetable Soup, Brussels Sprouts, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

[Mark Cooper]

5:00 am
Hot Water

1st Meal
9:15 am - 10:15 am
Fruit Salad - 2 Cups Mixed Berries, 1 Banana, 1 Apple
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g Broccoli
198g Turnip Greens
3 small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1.5 Tbsp Mrs. Dash, 1 tsp Hot Pepper, 1 tsp dried Wakame.

1:45 pm - 2:30 pm
Fruit Salad - 5 Cups Mixed Berries, 6 Bananas, 4 Apples

2nd Meal
5:00 pm - 5:45 pm
Salad - 3 cups Lettuce, 2 Medium Stalks Celery, 2 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Hash Browns, Peppers, Onions, Delicata Squash, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper, 4 Tbsp Salsa.

[Mark Cooper]

5:00 am
Water

1st Meal
9:15 am - 10:00 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g Cauliflower
198g Turnip Greens
3 small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Balsamic Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1 Tbsp Oregano, 2 tsp Basil, 1 Tbsp Mrs. Dash, 1 tsp Hot Pepper.

1:30pm
1 Apple

2nd Meal
5:15 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Chili “Cheese” Fries, Green Beans, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

Chili "Cheese" Fries recipe http://thevegan8.com/2014/11/08/vegan-low-fat-chili-cheese-fries/

[Mark Cooper]

5:00 am
Water

1st Meal
10:15 am - 11:15 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
198g Turnip Greens
283g Birds Eye Steamfresh Brown & Wild Rice, with Corn, Carrots & Peas
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

2nd Meal
1:45 pm - 2:30 pm
1 Apple
½ Cup Rolled Oats cooked with 1 Cup Water
1½ Banana
½ Apple
¼ tsp cardamom / nutmeg / cinnamon


3rd Meal
5:15 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Scalloped Potatoes, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

Scalloped Potatoes Recipe https://www.brandnewvegan.com/recipes/vegan-scalloped-potatoes

[Mark Cooper]

5:00 am
Water

8:45 am - 9:00 am
2 Cups Mixed Berries
2 Cups Pineapple Chunks
1 Banana

1st Meal
11:00 am - 11:45 am
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g Broccoli
198g Mixed Greens (Collard, Kale, Mustard Greens)
¾ Cup Rolled Oats / 1½ Cups Low Sodium Vegetable Broth
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

2nd Meal
5:45 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Pea Soup, California Mix, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
1 Apple

[Mark Cooper]

5:00 am
Water

1st Meal
8:45 am - 9:15 am
1 Apple
½ Cup Old-Fashioned Oats
2 Tbsp Kasha
2 Cups Mixed Berries
2 Cups Pineapple Chunks
1 Banana
¼ tsp each cardamom, nutmeg, cinnamon

2nd Meal
11:15 am - noon
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

Illinois Street Food Emporium Vegetable Soup
454g California Mix
198g Mixed Greens (Collard, Kale, Mustard Greens)
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper

3rd Meal
2:45 pm - 3:30 pm
Apple
¾ Cup Old-Fashioned Oats cooked in ¾ Cup Water
¼ Cup Kasha
5 Cups Mixed Berries
5 Bananas
2 tsp vanilla
½ tsp each cardamom, nutmeg, cinnamon

4th Meal
5:45 pm - 6:30 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Pea Soup, California Mix, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

[Mark Cooper]

8:45 am - 9:00 am
2 Apple
3 Banana

1st Meal
noon - 12:45 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Diced Tomatoes (NSA)
454g California Mix
198g Mixed Greens (Collard, Kale, Mustard Greens)
3 Small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.

2nd Meal
5:45 pm - 6:30 pm
Ruby Tuesdays
2 Big Salads from Garden Bar w/ Balsamic Vinegar & Black Pepper
Plain Baked Potato w/ Lemon Juice & Black Pepper, 2 orders of Steamed Broccoli

[Lyndzie]

I’m so glad you liked the soup! What broth did you use when you made the Wonderpot? We tried it tonight but it did not live up to my expectations, and I think it’s because of the broth.

[Mark Cooper]

I’m so glad you liked the soup! What broth did you use when you made the Wonderpot? We tried it tonight but it did not live up to my expectations, and I think it’s because of the broth.

Hi Lindsey!

I replied over on your Adventures in Eating journal. Cheers!

[Mark Cooper]

5:00 am
Water

1st Meal
12:15 pm - 1:00 pm
Salad - 3 cups Lettuce, 4 Medium Stalks Celery, 3 Medium Carrots, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.

SNAP Stew
794g Crushed Tomatoes (NSA)
454g California Mix
198g Mixed Greens (Collard, Kale, Mustard Greens)
3 Small Potatoes
1 ½ Cups Black Beans
Juice from ½ Lime, 2 Tbsp Cider Vinegar, 1 tsp Garlic Powder, 1 tsp Cumin, 1 tsp Turmeric, ½ tsp Black Pepper, 1½ Tbsp Mrs. Dash, 1½ tsp Hot Pepper.
1 Apple

2nd Meal
5:30 pm - 6:15 pm
Salad - 3 cups Lettuce, 4 Small Stalks Celery, 1 Medium Carrot, ⅓ Large Cucumber, 1 Medium Tomato, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
Hash Browns, Peppers, Onions, California Mix, Juice from ½ Lemon, 2 Tbsp Cider Vinegar, 1 tsp Mrs. Dash, ½ tsp Hot Pepper.
2 Cups Mixed Berries
1 Apple