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Protective Diet Class #098

Set Up Sunday

This class is all about setting yourself up for a successful week of easy, delicious meals, no heavy meal planning necessary. The empowering practice of Set up Sunday provides antioxidant-packed toppings and add-ins to dress up simple meals all week long.

Announcements

• Join us in Protective Diet Living (PDL) for the strong support system you need to achieve your goals.
• Join us in Saturday Morning Live Chat for personalized guidance on the application of a Protective Diet.
• Read the Newsletter associated with this class.

Vocabulary

Set up Day (SUS)	Key Components	Herb Storage Box	Tofu-based
Veggie Broth Baggie	Optimal Health	Fresh Restock	Vinegar-based

Action Steps for Set up Sunday

• Schedule Time to Set up For Success
• We can’t expect success if we don’t set ourselves up with delicious, fast and easy meal options.
• Time needed varies. Do a little each evening or reserve an entire day. Make it work for you. Schedule it as VIP time.
• Set Up Prep:

Do a Quick Fridge Clean-Out

• Find the last bit of onion, herbs, etc. and add to your vegetable broth bag.
• In the refrigerator door, empty jars of condiments that are nearly empty or no longer fresh.
• Determine if you have any fresh ingredients that need to be used up.
• Use All-Purpose Cleaning Spray to wipe down the shelves.
• Put a fresh towel in your Herb Storage Box.

Do Some Light Meal Planning

• First, plan meals that use up any fresh ingredients you still have. Type the ingredient in the recipe search box.
• Next, think of meals you enjoy. Identify the components you can set up ahead of time & make a shopping list.
• Plan to use tofu/soymilk-based dressings and sauces first and vinegar-based items next for the freshest food.

Go Grocery Shopping / Restock Your Clean, Organized Refrigerator

• Door: Condiments and Sauces in jars (1pt, 22oz, 1qt, and 2qt), soymilk, tamari & mustard.
• Shelves: Herb Storage Box, washed fresh leafy greens, skinny-sliced watermelon stacked in containers.
• Butter compartment: chopped onion in a lidded glass container.
• Meat drawer: Tofu, both fresh and frozen-thawed.
• Vegetable drawer: bell peppers, carrots, celery, etc.
• Fruit drawer: lemons & limes.
• Set Up Session:

Blend Salad Dressings & Sauces

• Invest in a High Speed Blender to produce best results and make this diet really delicious.
• As a minimum, make 1 salsa and 1 salad dressing.
• Use plastic lids for vinegar-based dressings or condiments to prevent rusting.
• Use a sharpie to label jars of condiments with name/date so they are identifiable to others.
• Use a mini spray bottle of rubbing alcohol to clean sharpie off glass jars.
• Use a fresh box of soymilk in making dressings & sauces so they last longer.
• Make Plant-based Yogurt for the week at night so your Instant Pot is available for meals during the day.
• PD Condiments add antioxidant value to your starches, use them generously.

Prepare Starches Ahead of Time (optional)

• Invest in an Electric Pressure Cooker for easy weeknight starch prep.
• Make potatoes, brown rice, chips, crackers, toasted flours & any breads you may need for the week.
• If you prefer starches hot and fresh, schedule in the 30 or so minutes needed to make them fresh as needed.
• Instead of making baked goods ahead, make mixes on set up day and bake them fresh as needed.

EXAMPLE: Julie shows her refrigerator all set up and freshly stocked for an effortless week of meals with a visiting friend. This is not a rigid plan. All of these set up components can be used with various starches and vegetables to make meals on the fly.

Meals She Would Love	Set Up Needed
Buffalo Cauliflower or Potato Wedges	Creamy Ranch Dressing
BBQ Chickn Pizza	Notzzarella Cheeze, cut pineapple, BBQ Sauce, Pickled Pepper Rings
Loaded Nachos	Sour Cream Dream, No Fat Not Yo Cheeze Sauce, Chopped Onion
Asian Style Kale & Brown Rice	King Sauce
Baked Potatoes	Salsa Verde, Salsa Roja, Plant-based Yogurt
Grilled Mini Party Pizzas	Fresco Pizza Sauce, Sweet Onion Vinaigrette, Arugula, Chopped Onions
Pasta Salad	Sweet Onion Vinaigrette
Oat & Yogurt Parfaits	Plant-based Yogurt

Cooking Tips

• Make the premium version of a recipe rather than the free version for the newest, most updated taste experience.
• Vinegar is a natural preservative. Vinegar-based dressings last about 2 weeks in the fridge.
• Prevent bacterial cross contamination from spoiling your condiments by using a clean utensil, not a finger & no double-dipping.
• The probiotics in yogurt are a natural preservative. As long as it is not cross contaminated, it will last 1-2 months.
• Smell everything. When in doubt, throw in out. The cost of plant-based food waste is far less than traditional food waste.
• Blend sauces on high in a high speed blender unless the recipe says “pulse”.
• To use sauces you have previously frozen, defrost overnight and re-blend.
• A long handled iced tea spoon is handy for reaching to the bottom of 1qt jars.
• PD Salad dressings are formulated such that a double batch of dressing fits perfectly in a 1qt jar.
• Notice your consumption so you know how much to make on your set up day.

Student Q&A

Q: Do you just double the rice and water in order to make a double batch of rice in the pressure cooker?

Q: Can you chop cilantro and parsley ahead of time or does it go bad?

Q: Can you store food in plastic bags or do you use glass for a reason?

Q: How long do King Sauce, Cheeze Sauce and Notzzarella Cheeze last?

Q: When do tofu or soymilk based sauces expire?

Q: Do you use your microwave at all?

Encouragement

• This is really going to make a difference. It’s way more important than anything else you have going on in your own personal free time. It’s going to impact your health and make this lifestyle something you can maintain.

“This is how we do it. We don’t create a recipe from scratch every day of the week.

We make key components on our set up day and enjoy high level productivity and free time during the week.”

Recommended Recipes

Sweet Onion Vinaigrette	Perfectly Cooked Brown Rice	Cheater Baked Potatoes
Buffalo Potato Wedges	Speedy Steak Fries	Short Cut Potatoes
House Mayo	Ultimate Plant-based Mayo	Ultimate Cheeze Sauce
Zesty Italian Dressing	Buttermilk Ranch Dressing	Buffalo Cauliflower
BBQ “Chicken” Pizza	All Purpose Cleaning Spray	Vegetable Broth
Fudge	Pickled Pepper Rings	Grilled Mini Party Pizzas
Sweet n Spicy BBQ Sauce	Firm Notzzarella Cheeze	Loaded Nachos
Tostadas	Sour Cream Dream	No Fat Not Yo Cheeze Sauce
King Sauce	Asian Style Kale	Salsa Roja
Salsa Mocajete	Roasted Salsa Verde	Plant-based Yogurt
Fresco Pizza Sauce	Garden Party Pasta Salad	Oat & Yogurt Parfait

Recommended Classes

#032 Part 1: Pantry	#050 Let’s Cook Potatoes	#085 Simplicity & Meal Satisfaction
#033 Part 2: Spices, Vinegars, Extracts	#052 Microwave Yay or Nay?	#075 Clean Up Your Cleaning Products
#034 Part 3: Refrigerator & Freezer	Making Plant-based Yogurt	#096 Kitchen Set Up For Efficiency

Class Description:

This class is all about setting yourself up for a successful week of easy, delicious meals, no heavy meal planning necessary. The empowering practice of Set up Sunday provides antioxidant-packed toppings and add-ins to dress up simple meals all week long.

Class URL: https://protectivediet.com/courses/foundational-kitchen-systems/lessons/class-98-set-up-sunday/