Dr. Jeff Landsman
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My Easy Go To Recipes

My friend Tom asked me for some recipes to go with my weekly flexitarian shopping list.  These are my go-to favorites.  They are all super easy to make.  Absolutely no cooking skills required.  Also requires very little time so no excuses.  Prepping ingredients on the weekend make things even easier for the rest of the work week.  Try these for a couple weeks and you will be well on your way to eating a much healthier plant forward diet.  

My Go To Smoothie

  • Banana

  • Frozen Strawberries

  • Frozen Blueberries

  • Almond Milk (Unsweetened)

  • Flax Seed (Ground, 1 tablespoon)

  • Almond Butter or Peanut Butter (No added oil, only ingredient is nuts)

Make smoothie the night before work and keep in fridge in an insulated cup.  Then just grab and go in the morning. 

Overnight Oats

  • ½ Cup of Rolled Oats 

  • 1 tablespoon of Ground Flax Seed

  • 1 tablespoon of Chia Seeds

  • 1 tablespoon of Peanut Butter or Almond Butter

  • ¾ cup of Almond Milk, unsweetened

  • Pinch of Salt

  • Optional: Chocolate chips, blueberries, sliced banana

Add all ingredients to a mason jar with lid or tupperware container.  Store in fridge overnight.  Can make a few days worth. You can also just eyeball the ingredient amounts based on the container size you are using and the amount you want to make.  

PBJ Sandwich

  • Whole wheat or whole grain bread

  • Almond butter or Peanut butter. (only ingredient is nuts, no added oil)

  • Crofter’s Organic Strawberry Jam

Makes for a satisfying and delicious breakfast or lunch that can be prepped the night before.

Instant Pot Chili

  • 1 pound 93% lean Ground Turkey

  • 2 cans of Beans (Black, Pinto, Chili)

  • 2 cans of Diced Tomatoes

  • 1 package of Chili Seasoning

  • 1 cup of water 

Brown the ground turkey.  Can add onions and garlic if desired.  Add the rest of ingredients, stir, and then pressure cook on high for 20 minutes.  Can slow or quick release the steam.  Makes a great dinner and then leftovers for lunch for a couple days.  Can also be cooked on stovetop. 

Easy Burrito or Bowl

  • Brown Rice (Boil in bag brown rice is super easy)

  • Black Beans (Just drain and rinse canned black beans)

  • Whole Wheat Tortillas

  • Diced Chicken Breast or Steak or Ground Turkey

  • Salsa

  • Cheese

  • Shredded Cabbage

  • Advocado

  • Hot Sauce

I like to have all of these ingredients prepped and in containers in the fridge.  Burritos or bowls can then be built quickly and heated in microwave.  Tastes great without needing the meat or cheese if following a vegetarian or vegan diet.  

Beans and Rice Simple Lunch

  • Black Beans

  • Brown Rice

  • Salsa

  • Cheese

This is such an easy lunch to pack and heat up at work. Filling, tastes great.  Much more satisfying than eating protein bars which I keep in my office at work for days when I don’t bring in my lunch.

Daily Salad

  • Pre Washed Greens (Kale, Spinach, Arugula)

  • Cole slaw mix (Shredded cabbage and carrots)

  • Shredded Brussel Sprouts

  • Balsamic Vinegar, Olive Oil

Having the prewashed ingredients makes it super easy to throw in a bowl and add a little dressing and eat every night along with dinner. I eat this along with whatever else we’re having for dinner. It’s an incredible source of nutrients and antioxidants. It’s also filling which helps with portion control for the rest of my dinner. If I’m eating by myself, I will often just add things like brown rice, chickpeas, black beans, hummus, grilled chicken and have a giant salad as my meal.

Carrots and Humus

Makes for a great go to snack when coming home from work hungry.  Also can bring to work for lunch.

Jeff Landsman