Breakfast
M O N total cals: 1,389
- ¼ cup dry oats 75 cals, 1.5g fat, 13.5g carbs, 2g fiber, 5g protein - ½ scoop nondairy vanilla protein powder or 1 packet PerfectFit brown rice protein powder 70 cals, 3g carbs, 2g fiber, 15g protein - 1 TBS psyllium husk (optional) 16 cals, 4g carbs, 4g fiber - ½ medium banana 53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, 0.6g protein - ½ cup strawberries 23 cals, 0.2g fat, 5.5g carbs, 1.4g fiber, 0.5g protein
total cals: 1,337
Vegan Protein Pancakes* - ½ scoop nondairy vanilla protein powder or 1 packet Perfect Fit brown rice protein powder - 1 TBS psyllium husk - 1 TBS ground flax seed - ½ mashed banana - ½ tsp of ground cinnamon - add water until you get a thick consistency, consistency, about ½ cup *Mix all together and dollop batter on skillet (sprayed w/ Pam) on medium heat. Once semi-firm, flip! Recipe inspired by TIU.
Lunch Edamame & Quinoa Salad* - ¼ cup dry quinoa - ¼ cup chopped bell pepper - ¼ cup chopped onion - ½ cup shelled edamame - some chopped mint, parsley (optional) *Boil quinoa 1:2 grain:water for 15 min. Then sautee with the rest of the veggies. Dressing - 1 TBS lime juice - ¼ TBS agave nectar - ¼ TBS dijon or regular mustard - black pepper to taste
175 cals, 3g fat, 24g carbs, 17g protein Top with other half of banana 53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, 0.6g protein
You may adjust portions to meet your dietary needs! If still hungry, eat fruits and veggies!
T U E S
Snack
297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g protein
Snack ½ cup minisweet peppers 15 cals, 4g carbs, 1g fiber - 10 baby carrots 35 cals, 8g carbs, 1.8g fiber, 0.6g protein Hummus (makes 6 serv) - 1 (15-ounce can) garbanzo beans - 1 TBS natural unsalted peanut butter - 1/3 cup fresh-squeezed lemon juice - 1 to 2 cloves garlic, minced - 1/2 teaspoon salt - 1/2 teaspoon ground cumin - 1/2 cup warm water or garbanzo bean liquid - 1/4 cup finely minced parsley or cilantro - 1 tsp sesame seed oil - 1 TBS paprika ½ cup: 94 cals, 2g fat, 18g carbs
and 2 scoops natural organic unsalted peanut butter 190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g protein
Dinner Italian Flavored Tempeh Nuggets & Sweet Potato Apple Mash Tempeh nuggets (makes 4 serv)* - Marinade tempeh with 1 TBS olive oil, 1.5 TBS balsamic vinegar, 1.5 TBS soy sauce, 2 minced garlic cloves, ½ tsp red pepper flakes, 1 tsp dried thyme, 1 tsp dried basil, 1 tsp dried rosemary *Cut tempeh in small cubes and marinade for 1 hr or overnight. Then stir fry in skillet! 1 serv: 160 cals, 10g fat, 9g carbs, 12g protein Mash* (makes 6 serv)* - 1 lb apples peeled & cut into chunks - 2 lbs sweet potatoes peeled & cut into chunks - ¼ cup water - ¼ tsp salt - ¼ tsp ground cinnamon *Spray a large cooking pot with Pam and add all ingredients above except for cinnamon. Cover with lid and sweat it out, meaning let them cook slowly and steam. When soft, mush everything and add cinnamon. Yum! 1 serv: 180 cals, 44g carbs, 7g fiber, 3g protein
Vegan Overnight Oats* - 1/3 cup dry oats - 3/4 cup nondairy unsweetened milk - 2 TBS chia seeds - 1 small banana, smashed - 1/4 tsp vanilla extract *Mix all together and place in fridge overnight. Eat in morning cold. 345 cals, 13g fat, 50g carbs, 14g fiber, 9g protein
1 cup strawberries 46 cals, 11g carbs, 3g fiber, 1g protein 10 almonds 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein
- 6 oz sweet potato 162 cals, 37g carbs,6g fiber, 3.6g protein - 1 cup shiitake mushrooms 81 cals, 21g carbs, 3g fiber, 2g protein - ¼ cup dry TVP (textured vegetable protein)* 80 cals, 7g carbs, 4g fiber, 12g protein - 1 oz alfalfa sprouts or any type of fresh green 8 cals, 1.1g carb, 0.7g fiber, 1.1g protein *Place TVP in a bowl and cover with about ½ cup water and microwave for 1-1.5 min. When dry, take out and flavor with soy sauce and hot sauce. I also like mixing in the mushrooms.
Cream of Asparagus Soup (makes 4 serv)* - 3 cups sliced asparagus - 2 cups vegetable broth - ¾ tsp chopped fresh thyme - 1 garlic clove - 2 TBS whole wheat pastry flour - 2 cups plain soy milk or almond milk - pinch of ground nutmeg - 1 tsp salt - ½ TBS lemon juice - black pepper to taste - hot sauce to taste *Blend all together and boil! 1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber, 7g protein
Baked Falafel Salad* & Quinoa* *For Falafel (makes 12 falafels, serves 4): - 1 15 oz can of chick peas - 2 cloves agrlic - ½ small white onion chopped - ½ cup cilantro - 2 tsp olive oil - 2 tsp hot sauce - 3-4 TBS chickpea flour - 1 tsp ground cumin - 1 tsp ground coriander - ½ tsp paprika - ½ tsp baking powder - ¼ tsp salt - pinches of black pepper *Mix all together in a blender and the form patties. Make at 400F for 18 min then flip for another 10 min. 1 serv = 4 falafels: 140 cals, 4.5g fat, 9g carbs, 5g fiber, 6g protein *For Salad (serves 1): - 2 cups lettuce
Breakfast
Snack
Lunch
Snack
Dinner - 1 tomato shopped - ½ cup sliced cucumbers - ¼ sliced red onion 66 cals, 1g fat, 14g carbs, 3g protein Serve with side of hummus... ½ cup: 94 cals, 2g fat, 18g carbs ...And quinoa! ¼ cup dry quinoa + ½ cup water, boiled 147 cals, 2.4g fat, 26g carbs, 2.8g fiber, fiber, 5.6g protein
W E D
Vegan Protein Pancakes (see recipe from Monday) 175 cals, 3g fat, 24g carbs, 17g pr otein - Top with other half of banana 53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, 0.6g protein
½ large grapefruit 64 cals, 16g carbs, 2.2g fiber, 1.3g protein 10 almonds 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein
...and 2 scoops natural organic unsalted peanut butter 190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g protein
Asparagus and Tofu Stir Fry* - 1/4 cup quinoa - 1/3 cup veggie broth - ½ medium onion sliced - 1 garlic clove, minced - ¼ lb asparagus, sliced into small pieces - 1 large carrot, julienned - 2 oz extra firm tofu cut into 1” cubes - ¼ TBS soy sauce - ½ tsp rice vinegar
½ cup minisweet peppers 15 cals, 4g carbs, 1g fiber - 10 baby carrots 35 cals, 8g carbs, 1.8g fiber, 0.6g protein - Hummus ½ cup: 94 cals, 2g fat, 18g carbs
*Cook quinoa and then place in food processor along with other ingredients. Then bake at 350F for 20 min. Then flip for 10 min.
*Boil quinoa: water, 1:2 for 15 min. Then sautee everything else with the broth and add quinoa later. Drizzle wth sauces at the end.
total cals: 1,382
Black Bean Quinoa Burgers (makes 8 patties) - 1.2 cup quinoa dried - 1 cup onion chopped - ¼ cup sun dried tomatoes - 1 can black beans - 2 tsp garlic minced - 2 tsp steak seasoning (or you can season to taste by yourself)
1 patty: 106 cals, 1.3g fat, 19g carbs, 5g fiber, 5.3g protein (I'm eating 2 patties)
260 cals, 6.2g fat, 40g carbs, 6g fiber, 14g protein
Eat with some freshly-made Pico de Gallo (just chop onions, cilantro, tomatoes, jalapenos, salt, and lemon to taste) with a mini side salad and piece of Ezekiel toast with ½ avocado if you would like. Ezekiel toast: 80 cals, 0.5g fat, 15g carbs, 3g fiber, 4g protein ½ avocado: 144 cals, 13g fat, 7.5g carbs, 6g fiber, 1.7g protein
T H U
Scrambled Tofu* - ½ cup fresh mushrooms - 1 tomato - 1 garlic clove - 1 cup spinach - ½ lb of extra firm tofu pressed between paper towels to remove moisture, then crumbled - ¼ tsp soy sauce ½ tsp lemon juice - salt & pepper to taste *spray skillet with pam and sautee all. 351 cals, 24g fat, 17g carbs, 7.6g fiber, 26g protein
1 apple 53 cals, 14g carbs, 2.4g fiber, 0.3g protein
Caesar Salad with eggplant Bacon (makes 4 serv)
Cream of Asparagus Soup (see recipe from Tues)
Lettuce Wraps with Hoisin-Mustard Tofu (makes 4 serv)
10 almonds 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein
For egg plant bacon: - ½ lb egg plant - 2 TBS soy sauce - ½ tsp liquid smoke
1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber, 7g protein
Tofu: - 1 block extra firm tofu, sliced in 1/2” pcs - 2 tsp soy sauce
For salad: - 8 cups romaine lettuce 1 serv: 100 cals, 5g fat, 12g carb, 5g fiber, 4g protein (I'm eating 2 servngs) For caesar dressing (optional) - 1 TBS chopped shallot - 2 TBS cashew pieces
1 apple 53 cals, 14g carbs, 2.4g fiber, 0.3g protein 2 scoops natural organic unsalted peanut butter 190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g protein
Sauce: - 1 tsp sesame oil - 1 red bell pep per, seeded and diced small - 1 small onion, diced small - 3 cloves garlic, minced - ¼ tsp red pepper flakes or ½ tsp for spicy - 2 TBS hoisin sauce (can get at asian food store) - 2 tsp yellow mustard
Breakfast
Snack
Serve with iceberg lettuce 1 serving: 140 cals, 6g fat, 16g carbs, 2g fiber, 9g protein (I'm eating 2 servings)
Vanilla French Toast* - 2 oz reg. silken tofu - 2 TBS vanilla nondairy milk - pinch of ground cinnamon - pinch of nutmeg - ½ tsp agave nectar - 2 slices of ezekiel bread *Blend everything but bread, then dip the bread into mixture in a bowl and cook on skillet over med heat for 3 min ea side til golden brown.
Soy & Fruit Parfait - ½ cup soy yogurt - ½ cup strawberries 173 cals, 3g fat, 33g carbs, 6g p rotein 10 almonds 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein
228 cals, 5g fat, 32g carbs, 6g fiber, 14g protein 1 cup strawberries 46 cals, 11g carbs, 3g fiber, 1g protein
Strawberry Spinach Salad - 2 cups baby spinach le aves - ½ cup strawberries - 1 oz alfalfa sprouts - 2 TBS raw sunflower seeds
½ cup minisweet peppers 15 cals, 4g carbs, 1g fiber - 10 baby carrots 35 cals, 8g carbs, 1.8g fiber, 0.6g protein - Hummus ½ cup: 94 cals, 2g fat, 18g carbs
155 cals, 10g fat, 13g carbs, 8g pr otein Balsamic Vinaigrette (makes 4 serv) - ¼ cup cashew pieces - 2 TBS chopped shallot - ½ cup water ¼ cup balsamic vinegar - 2 tsp dijon mustard - 1 tsp agave nectar - ¾ tsp salt - some black pepper
Ezekiel toast: 80 cals, 0.5g fat, 15g carbs, 3g fiber, 4g protein ½ avocado: 144 cals, 13g fat, 7.5g carbs, 6g fiber, 1.7g protein
total cals: 1320
Green Monster Vegan Overnight Oats* - 1 large handful of spinach - 1 large ripe banana - 1.5 TBS chia seeds - 1 cup almond milk - 1/3 cup reg. Rolled oats dry *Blend together all except for oats. In a bowl mix together smoothie plus dry oats. Place in fridge overnight. 323 cals, 9g fat, 56g carbs, 10g protein Recipe by ohsheglows.com
Soy & Fruit Parfait - ½ cup soy yogurt - ½ cup strawberries 173 cals, 3g fat, 33g carbs, 6g p rotein
Baked Falafel Salad (see recipe from Tues) 1 serv = 4 falafels: 140 falafels: 140 cals, 4.5g fat, 9g carbs, 5g fiber, 6g protein For Salad: 66 cals, 1g fat, 14g carbs, 3g protein Hummus! ½ cup: 94 cals, 2g fat, 18g carbs
Vegan Amaranth with Spinach Tomato Tomato Mushroom Sauce (makes 4 serv)* - 1 cup amaranth - 2.5 cups water - 2 TBS EVOO (or veggie broth) - 1 bunch spinach - 2 med tomatoes - 8 oz mushrooms - 1.5 tsp oregano - 1 garlic clove - 1 TBS onion, minced *To cook amaranth, combine the grain and the watr in a saucepan with a pinch of salt. Bring to a boil then simmer for 20 in until all water is absorbed. Then set aside and sautee the veggies, adding salt & pepper to taste. Serve with the veggie mixture over amaranth!
1 serv = 3 TBS: 75 cals, 4g fat, 8g carbs, 2g protein
S A T
Dinner
3 TBS = 1 serv: 60 cals, 4.5g fat, 5g carb, 2g protein
total cals: 1,355
total cals: 1359
Snack
- 1 TBS tahini - 1 TBS miso - 1/3 cup water - 2 TBS lemon juice - 1 tsp dijon mustard - 1 TBS capers w/ brine - 1/8 tsp salt - black pepper
R S
F R I
Lunch
254 cals, 7.4g fat, 40g carbs, 6.5g fiber, 11.3g protein
Peanut Butter & Banana Toast - 1 slice ezekiel toast - 1 TBS natural organic unsalted peanut butter - ½ banana 227 cals, 9g fat, 32g carbs, 9g protein
Edamame & Quinoa Salad* (See recipe from Mon) 297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g protein
Breakfast
S U N
Pick your favorite breakfast! Or get creative and make something clever!
Snack 1 fruit fruit of choice choice.. Add nuts nuts ifif you'd you'd like. like.
Lunch
Snack
Dinner
Pick Pick your your favor favorite ite lunc lunch! h! Or get get creat creative ive and and Pick your favorite snack! Or get creative and Pick your favorite dinner! Or get creative make something awesome! surprise yourself! and make something out of this world!
Good luck to everyone joining the Vegan Challenge May 28-June 10, 2012! Try this meal plan out for 2 weeks for maximal results. You may mix and match meals from different days. Enjoy and embrace this experience! <3 Cassey www.blogilates.com
