Vegan+Fitness+7+Day+Meal+Plan+eBook.pdf

The Vegan

Fitness 7 Day Meal Plan Including 21 recipes and shopping list

The Vegan Fitness 7

Day Meal Plan

Including 21 recipes and shopping list

Disclaimer A

ll views and opinions expressed in this book are our own and do not constitute for proper medical advice. We are simply sharing our personal opinions, what has worked for us personally and the multitude of benets which it has brought us. If you feel inspired to make any changes to your eating regime, diet or exercise routine, then it is recommended that you seek advice and supervision from a professional beforehand and also please do your own research and be aware that everyone is different so you may get different results. Please also understand that we will not be held responsible for the results of any personal decisions you decide to make. The content provided in this book is for information purposes pu rposes only.

Copyright Please feel free to share this book with your friends. We have a creative commons copyright which means you are free to share this book so long as it isn’t altered beforehand or shared for prot. This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.

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Contents Disclaimer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 About the Authors. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 About Ab out this Book Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 The Meal Plan Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Shoppin� Shopp in� List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10 Breakfast Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13 Lunch Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29 Dinner Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45 Where Next? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72 Thank You You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73

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About the Authors

H

i, we’re Darren & Georgie, and we used to be incredibly unhealthy, but in 2012 we learned about the way animals are used in our society and decided to become vegan.

As we started to learn and implement plantbased nutrition, we went through a dramatic health transformation, with us both becoming sub-3 hour marathon runners within three years and now we are even trying our hand at bodybuilding! We believe that eating whole plant foods is the future because it is the only sustainable diet for the planet and it also leaves us feeling light and full of energy,, while simultaneously keeping us lean and strong. energy

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It is our mission to share the message that a compassionate vegan lifestyle is best for all; planet, animals and people. We believe that by being shining examples of health and tness we can inspire others to go on and then inspire more and more exponentially exponentially.. Thank you for becoming part of this journey with us and welcome to the tribe of t vegans!

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About this Book T

his book is a 7 day meal plan featuring 21 of our favourite go-to recipes which we eat all the time to keep us lean, strong and energised. The meal plan is designed to serve as a kickstart to your new Vegan Fitness lifestyle - or as a way to enhance your existing vegan diet. The meal plan is based on all of our principles of compassionate healthy living, with a focus on plantbased wholefoods, which nourish, support and heal the mind and body from the inside out. We are regular people with a family and time commitments, so all of the meals can be ready in less than 15 minutes and all of the recipes contain easy-tosource and inexpensive ingredients.

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Each recipe includes the macros and calories, but feel free to adjust the portion sizes to suit your goals. All of the dinners are for two people, but if you’re cooking for one, freeze the other half so that you have handy ‘ready-meals’ for the following week. You will notice that the meal plan doesn’t include snacks, just three large meals. This is because we believe in the health-promoting benets of leaving gaps between meals to give the body a break from digesting foods. Without a doubt, you are sure to feel and look amazing by rewarding your body with these foods! We hope that you enjoy the 7 day meal plan and making all of our family-favourite meals. Make sure to tag us in your food pics so we can follow along on your journey!

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“Let food be thy medicine and medicine be thy food”. Hippocrates

8

Te Meal an BREAKFAST

LUNCH

DAY 1

Green Body Power Smoothie

Green Lentil, Walnut African Sweet Potato, & Rocket Salad Chickpea & Peanut Curry

DAY 2

Easy Choccie Oats

Sunshine Red Lentil Fruity Moroccan Soup Chickpea Stew

DAY 3

Creamy Vanilla Bean Shake

Indian Spiced Chickpea Salad

Peri Peri Quorn Stifry

DAY 4

Pecan Pie Porridge

Smoky Hummus & Borlotti Bean Wrap

Brazilian Black Bean Stew

DAY 5

Black Bean Chocolate Japanese Quinoa Smoothie Salad

DAY 6

Berry & Tah Tahiini Oa Oats

Rainbow To Tofu Pa Pasta Coconut & Lime Dal Salad

DAY 7

The Vegan Fitness Breakfast

Green & Lean Quinoa Salad

9

DINNER

Smoky Three-Bean & Chia Chili

Spicy White Bean Stew

The Vegan Fitness 7

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Shopping List T

his list may seem extensive at rst, but you are stocking up on a lot of essentials such as ground spices, which will help you to create amazing vegan dishes!

FRUITS & VEGETABLES

apricots x 2 large

ginger root, 1 small piece

avocado x 7 large

kale leaves x 1 small pack

bananas x 3 large

lambs lettuce leaves x 1 large pack

brussel sprouts x 1 cup

lemon x 2

button mushrooms x 2 cups

lime x 2

carrot x 1 small

red bell pepper x 4

celery stalks x 2 stalks

rocket leaves x 1 large pack

cherry tomatoes x 1 cup

sugar snap peas x 1 cup

coconut flakes, unsweetened

sweet potato x 1 small & x 1 large

courgette x 1 small

tomatoes x1 large

cucumber x 1

yellow bell pepper x 1

REFRIGERATOR

rm tofu x 2 small blocks

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CUPBOARD

agave nectar or maple syrup

garlic powder/granules

balsamic vinegar vinegar,, unsulphured

green lentils, unsalted canned x 1

bay leaves, dried

kidney beans, unsalted canned x 2

black beans, unsalted canned x 4

mixed dried herbs

black pepper - optional

red split lentils

black olives, in brine

rolled oats x 1 large pack

blackstrap molasses, unsulphured

passata x 1 small pack

brazil nuts

peanut butter, smooth & natural

brown basmati rice - or quick cook brand brown rice

pecan halves

borlotti beans, unsalted canned x 1

pinto beans, unsalted canned x 1

cannelini beans, unsalted canned x 3

quinoa x 1 large

cayenne pepper

seaweed salad

chia seeds

smoked paprika

chickpeas, unsalted canned x 5

soya milk, unsweetened unsweetened organic x

chili flakes

3 cartons

cinnamon, ground

soy sauce, low-sodium & Tamari

cocoa powder powder,, unsweetened

spelt wholewheat pasta - or brown

coconut milk, dairy milk alternative rice pasta not canned x 1 carton

tahini

cumin, ground

tomato puree x 1 tube

curry powder

turmeric, ground

English mustard or BBQ sauce

vanilla bean paste or vanilla extract

(watch out for honey) - optional

walnut pieces

flaxseed, whole or gound

wholewheat wrap or flatbread x 1

flaked almonds

large (or if buying in a pack freeze the

garam masala powder

rest) 11

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FREEZER

frozen froz en broccoli x 1 large pack frozen fruit salad - or frozen pineapple chunks frozen garden peas or petit pois frozen soya beans frozen mixed berries frozen spinach cubes x 1 large pack Quorn Vegan Pieces x 1 pack

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Breakfast Recipes

Berry & Tahini Oats

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SERVES 1

INGREDIENTS:

1 cup rolled oats 1 cup soya milk + 1/2 cup water 1/2 cup frozen mixed berries 1 tbsp tahini DIRECTIONS:

In a small to medium saucepan, simmer the oats in the soya milk + water until thick and creamy, using a medium heat. Stir the oat mixture frequently to avoid sticking to the bottom of the pan. Once the oat mixture has thickened, remove from the heat and serve in a bowl with the berries and tahini, sprinkled and drizzled over. NUTRITIONAL INFO PER SERVING:

CALORIES: 550 CARBOHYDRATES: CARBOHYD RATES: 66g FAT: FA T: 23g PROTEIN: 24g

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Black Bean Chocolate Smoothie

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SERVES 1

INGREDIENTS:

1 cup canned black beans 1 large spotty banana, chopped & pre-frozen 2 cups soya milk 2 tbsp cocoa powder 1 tbsp chia seed 1 tsp vanilla bean paste DIRECTIONS:

Blend all of the ingredients together until smooth and well combined using a blender. Serve in a drinking glass or store in a flask to transport out with you. NUTRITIONAL INFO PER SERVING:


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Creamy Vanilla Bean Shake

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SERVES 1

INGREDIENTS:

1 cup canned cannelini beans 2 large spotty bananas, chopped & pre-frozen 2 cups soya milk - add more if too thick 1 tbsp flaxseed 1 tsp vanilla bean paste DIRECTIONS:



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Easy Choccie Oats

The Vegan Fitness 7

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SERVES 1

INGREDIENTS:

1 cup rolled oats 2 tbsp cocoa powder 1 1/2 cups soya milk 1 tbsp flaxseed, ground 1/2 cup frozen mixed berries DIRECTIONS:

In a small to medium saucepan, simmer the oats and cocoa powder in the soya milk until thick and creamy, using a medium heat. Stir the oat mixture frequently to avoid sticking to the bottom of the pan. Once the oat mixture has thickened, stir in the ground flaxseed and remove from the heat. Serve the choccie oats in a bowl and top with the frozen berries. NUTRITIONAL INFO PER SERVING:


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Green Body Power Smoothie

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS:

1 cup canned cannelini beans 1 large spotty banana, peeled 1 tbsp flaxseed 1 cup frozen fruit salad 2-4 cups kale leaves - depending on how green you want it 1 1/2 cups soya milk DIRECTIONS:



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Pecan e Porridge

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS:

1 cup rolled oats 1 tsp ground cinnamon + 1 tsp to sprinkle over 1 cup soya milk + 1/2 cup water 1/4 cup pecan halves 1 tbsp agave nectar or maple syrup DIRECTIONS:

In a small to medium saucepan, simmer the oats and cinnamon in the soya milk + water until thick and creamy, using a medium heat. Stir the oat mixture frequently to avoid sticking to the bottom of the pan. Once the oat mixture has thickened, remove from the heat and serve in a bowl with the rest of the cinnamon, pecans and agave nectar/maple syrup, sprinkled and drizzled over. NUTRITIONAL INFO PER SERVING:

CALORIES: 646 CARBOHYDRATES: CARBOHYD RATES: 79g FAT: FA T: 30g PROTEIN: 21g 25

Te Vegan Fness Break-Fast

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS:

1 cup frozen spinach cubes 1 large tomato, halved 1 cup rm tofu + 1/2 tsp ground turmeric 1 cup mushrooms, sliced + 1 tsp garlic powder 1 cup canned kidney beans + 1 tsp curry powder 1/2 cup avocado flesh, chopped black pepper - optional English mustard or vegan bbq sauce - optional DIRECTIONS:

Begin by putting the frozen spinach cubes into a steamer and steam until heated through. Next, immediately place the tomato halves under a pre-heated grill and grill until heated through. Whilst the spinach steams and the tomatoes grill, mash the tofu with a fork and place in a small to medium saucepan along with the turmeric and a splash of water.. Mix together and heat the scrambled tofu through using a low heat. water Next, place the sliced mushrooms in a saucepan/frying pan mixed in with the garlic powder. Saute in a splash of water until soft. Then immediately place the kidney beans mixed in with the curry powder into a

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small to medium saucepan and add a splash of water. Heat the beans through using a low to medium heat. Once all the ingredients are heated through, grilled and steamed serve immediately on a plate and top with the chopped avocado. You may season with black pepper and sauce of choice. NUTRITIONAL INFO PER SERVING:


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Lunch Recipes

Green & Lean Quinoa Salad

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS:

1 cup cooked quinoa, fluffed with a fork 1 cup frozen garden peas, steamed 1 cup sugar snap peas 1 cup brussel sprouts, halved 2 celery stalks, nely chopped 1/2 cup avocado, sliced juice from 1/2 a lemon 2 cups lambs lettuce leaves DIRECTIONS:

Gently combine all of the ingredients together in a large mixing bowl. Serve in a bowl or store in an airtight container to transport out with you. NUTRITIONAL INFO PER SERVING:


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Green Lenl, Walnut & Rocket Salad

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SERVES 1

INGREDIENTS:

1 cup canned green lentils 1 small carrot, peeled into ribbons 1/4 cup walnut pieces 4 cups rocket leaves 3 tbsp balsamic vinegar DIRECTIONS:

Combine all of the ingredients together in a large mixing bowl. Serve in a bowl or store in an airtight container to transport out with you. NUTRITIONAL INFO PER SERVING:


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Indian Spiced Chickpea Salad

The Vegan Fitness 7

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SERVES 1

INGREDIENTS:

1 1/2 cup canned chickpeas 1 tsp curry powder 1 tsp garlic powder 1 cup cucumber, cubed 1 cup rocket leaves 2 tbsp flaked almonds, toasted juice from 1/2 a lime DIRECTIONS:

Gently combine all of the ingredients together in a large mixing bowl. Serve in a bowl or store in an airtight container to transport out with you. NUTRITIONAL INFO PER SERVING:


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Japanese Quinoa Salad

The Vegan Fitness 7

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SERVES 1

INGREDIENTS:

2 cups cooked quinoa, fluffed with a fork 1 cup frozen soya beans, steamed 1 cup cucumber, diced into small cubes 2 tbsp soy sauce 1 tbsp seaweed salad juice of 1/2 a lime 2 cups lambs lettuce leaves DIRECTIONS:

Gently combine all of the ingredients together in a large mixing bowl. Serve in a bowI or store in an airtight container to transport out with you. NUTRITIONAL INFO PER SERVING:


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Rainbow Tofu Pasta

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SERVES 1

INGREDIENTS:

1 cup spelt pasta, dry 1 cup rm tofu, cubed 1/2 cup cherry tomatoes, halved 1/2 cup yellow bell pepper, diced 1/2 cup black olives 1 tsp mixed dried herbs 1 tbsp balsamic vinegar black pepper 2 cups rocket leaves DIRECTIONS:

Cook the pasta according to the packet instructions. Once cooked, rinse with cold water and drain well using a colindar, then transfer into a large mixing bowl. Next, gently combine the cooked pasta with the rest of the ingredients and serve in a pasta bowl, or store in an airtight container to transport transpor t out with you. NUTRITIONAL INFO PER SERVING:

CALORIES: 675 CARBOHYDRATES: CARBOHYD RATES: 98g FAT: FA T: 22g PROTEIN: 35g 39

Smoky Hummus & Borloi Bean ap

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS FOR THE HUMMUS:

1/2 cup canned chickpeas 1 tsp garlic powder 1/2 tsp smoked paprika 1 tbsp tahini 1 tbsp water + more if needed INGREDIENTS FOR THE WRAPS:

1 large wholewheat tortilla wrap/flatbread - (or 2 small) 1/2 cup canned borlotti beans 1/2 cup cherry tomatoes, halved 1/2 cup yellow bell pepper, sliced 1 cup lambs lettuce leaves DIRECTIONS:

Blend the hummus ingredients together in a blender or food processor until smooth and creamy. If the hummus is too dry, feel free to add more water. Next, spread the hummus over the base of the tortilla or flatbread and scatter over the rest of the ingredients. Roll the tortilla/flatbread up and serve immediately, or store in an airtight container to transport out with you. NUTRITIONAL INFO PER SERVING:

CALORIES: 646

FAT: FA T: 30g

CARBOHYDRATES: CARBOHYD RATES: 79g

PROTEIN: 21g 41

Sunshine Red Lenl Soup

The Vegan Fitness 7

Day Meal Plan


SERVES 1

INGREDIENTS:

1/2 cup dry red lentils, pre-rinsed 1 small sweet potato, roughly chopped 1 yellow bell pepper pepper,, roughly chopped 1 cup coconut milk + 2 cups water 1 tsp garlic powder 1/2 tsp ground turmeric pinch cayenne pepper 1 small orange, peeled 1 large brazil nut 1/4 inch piece of fresh ginger root DIRECTIONS:

Place the red lentils, butternut squash, sweet potato, pepper, coconut milk, water, boullion, turmeric, garlic powder and cayenne pepper into a medium saucepan. Bring the coconut and water mixture to the boil using a high heat and once it begins to bubble reduce the heat to medium. Allow the lentils and vegetables to simmer in the liquids until the lentils have expanded in size and the sweet potato chunks are soft - if the lentils have absorbed all the liquid, but aren’t yet soft, add a little more water or coconut milk so that they have something to absorb. 43

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Once the soup mixture is ready, transfer all of the soup mixture into a blender jug along with the orange flesh, brazil nut and ginger. ginger. Blend everything together until smooth and well combined. If the soup is too thick for your liking, feel free to add some more water or coconut milk. Serve in a bowl, or store in a flask to transport out with you.

NUTRITIONAL INFO PER SERVING:


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Dinner Recipes

Afican Sweet Potato, Chickpea & Peanut Curry

The Vegan Fitness 7

Day Meal Plan


SERVES 2

INGREDIENTS:

1 cup dry quinoa + 2 cups water 1 large sweet potato, cubed 2 cups canned chickpeas 1 red bell pepper pepper,, sliced 1 cup coconut milk + 1/2 cup water 1 tbsp tomato puree 1 tsp ground paprika 1 tsp cayenne pepper 1 tsp garlic powder 2 tbsp smooth peanut butter serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the quinoa by following the packet instructions. If you are serving this meal with steamed greens, then start to steam the greens also. Next, in a medium to large saucepan, combine the sweet potato. chickpeas, pepper, coconut milk, water, tomato puree, paprika, cayenne pepper and garlic powder together.

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Bring the coconut-tomato sauce to the boil using a high heat. Once the liquid begins to bubble, reduce to a medium to low heat and allow the ingredients to simmer until the sweet potatoes are softened. Once the sweet potatoes have softened, stir in the peanut butter until well combined and remove from the heat. Serve the curry in a large bowl or plate, along with the cooked quinoa and steamed greens or salad leaves. NUTRITIONAL INFO PER SERVING:

CALORIES: 678 - without the greens or salad leaves CARBOHYDRATES: CARBOHYD RATES: 108g FAT: FA T: 12g PROTEIN: 26g

48

“I hold that the more helpless a creature, the more ened  is to protecon by man om the cruey of man.” Mohandas Gandhi

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Brazilian Black Bean ew

The Vegan Fitness 7

Day Meal Plan


SERVES 2

INGREDIENTS:

1 cup dry brown basmati rice 2 cups canned black beans 2 tbsp tomato puree + 1/2 cup water 1 tsp garlic powder 1 tsp cayenne pepper 2 bay leaves 2 cups avocado flesh, chopped serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the rice by following the packet instructions. If you are serving this meal with steamed greens, then start star t to steam the greens also. Whilst the rice cooks, in a medium saucepan, combine the black beans, tomato puree, water, garlic powder, cayenne pepper and bay leaves together. together. Next, bring the liquid to the boil using a high heat, then once the sauce begins to bubble reduce to a low heat, adn allow the beans to simmer in the sauce until the beans are heated through. Serve the bean mixture with the rice and steamed greens or salad leaves in a large bowl and top with the avocado.

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NUTRITIONAL INFO PER SERVING:


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“Tou should eat to live; not live to eat.” Socrates

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Coconut & Lime Dal

The Vegan Fitness 7

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SERVES 2

INGREDIENTS:

1 cup dry brown basmati rice 1 cup dry red lentils, pre-rinsed 2 cups coconut milk + 1 cup water 1 tsp garam masala powder 1 tsp garlic powder 1/2 tsp cayenne pepper juice of 1/2 lime 2 tbsp coconut flakes 1 cup avocado flesh, chopped serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the rice by following the packet instructions. If you are serving this meal with steamed greens, then start star t to steam the greens also. Next add the lentils, coconut milk, water, garam masala, garlic powder, cayenne pepper and lime juice into a medium saucepan and combine together. Then bring the liquid to the boil using a high heat. Once the coconut and water mixture begins to bubble, reduce the heat to medium and allow the lentils to simmer in the liquid until expanded in size and are soft.

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Remove the lentil mixture from the heat and serve in a bowl topped with the coconut flakes and avocado. Serve with steamed greens or salad leaves. NUTRITIONAL INFO PER SERVING:

CALORIES: 758 - without the greens or salad CARBOHYDRATES: CARBOHYD RATES: 11g FAT: FA T: 16g PROTEIN: 34g

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“A man can live and be heahy whout killing animals for food; therefore, if he eats meat, he parcipates in taking animal life merely for the sake of his appete. And to act so is immoral.” Leo Tolstoy 57

uy Moroccan Chickpea ew

The Vegan Fitness 7

Day Meal Plan


SERVES 2

INGREDIENTS:

1 cup dry brown basamti rice 2 cups canned chickpeas 2 large apricots, de-stoned & sliced 2 tbsp tomato puree + 1/2 cup water juice of 1/2 lemon 2 tsp garlic powder 1 tsp ground cumin pinch ground cinnamon pinch cayenne pepper 1/4 cup flaked almonds serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the rice by following the packet instructions. If you are serving this meal with steamed greens, then start star t to steam the greens also. Next, in a medium to large saucepan, add the chickpeas, apricots, tomato puree, water, garlic powder, cumin cinnamon and pepper and combine together. Bring the sauce to the boil and once it begins to bubble, reduce to a low heat and allow the ingredients to simmer in the sauce until the chickpeas are heated through.

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Once everything is cooked, serve the stew in a large bowl or plate with the flaked almonds sprinkled over the top, along with a side of rice and steamed greens or salad. NUTRITIONAL INFO PER SERVING:


60

“If you don’t take care of this the most magnicent machine that you will ever be given... where are you going to live?” Karyn Calabrese

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Peri Peri Quorn ir y

The Vegan Fitness 7

Day Meal Plan


SERVES 2 INGREDIENTS:

1 cup dry brown basmati rice 1 bag Quorn Vegan Pieces (or substitute with tofu) 2 red bell peppers, sliced 1 tsp chili flakes juice of 1/2 lemon 2 cups avocado flesh, chopped serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the rice by following the packet instructions. If you are serving this meal with steamed greens, then start star t to steam the greens also. Next, place the Quorn pieces, peppers and chilli flakes in a saucepan along with a few splashes of water and mix together. Saute the ingredients until the Quorn pieces are heated through and the peppers are softened. You may need to keep adding splashes of water into the saucepan as it evapourates. Once the ingredients are cooked, serve the stir fry on a plate with the lemon juice squeezed over and top with avocado. Lastly Lastly,, serve with cooked rice and the steamed greens or salad leaves. NUTRITIONAL INFO PER SERVING:

CALORIES: 670 - without the greens or salad leaves CARBOHYDRATES: CARBOHYD RATES: 66g FAT: FA T: 24g PROTEIN: 31g 63

Smoky Tree-Bean & Chia Chili

The Vegan Fitness 7

Day Meal Plan


SERVES 2

INGREDIENTS:

1 cup canned pinto beans 1 cup canned black beans 1 cup canned kidney beans 3/4 cup tomato puree + 1 cup water 1 tbsp blackstrap molasses 1 tbsp soy sauce 1 tbsp garlic powder 1 heaped tbsp smoked paprika 1 scant tsp cayenne pepper 1/4 cup chia seeds 1 cup avocado flesh, chopped serve with steamed greens or salad leaves DIRECTIONS:

If serving with steamed greens, start by steaming the greens. If not, move on to the next step. In a medium to large saucepan, combine the beans, tomato puree, water, molasses, soy sauce, garlic powder, smoked paprika and cayenne pepper together,, and bring to the boil using a high heat. together Once the tomatoey sauce begins to bubble, reduce the heat to low and allow the

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beans to simmer in the liquids until they are heated through. Once the beans are heated through, remove the saucepan from the heat and stir in the chia seeds. If the chili mixture becomes too dry ot thick, you may add a little water to moisten it up again. Serve the bean and chili in a bowl and top with the avocado flesh, and a side serving of steamed greens or salad leaves. NUTRITIONAL INFO PER SERVING:


66

“Becoming vegan is the most important and direct change we can immediately make to save the planet and s species.” Chris Hedges

67

Spicy Whe Bean ew

The Vegan Fitness 7

Day Meal Plan


SERVES 2

INGREDIENTS:

1 cup dry quinoa 2 cups canned cannelini beans 1 cup mushrooms, quartered 1 cup courgette, diced 1 red bell pepper pepper,, diced 1 1/2 cups passata 1/2 cup soya milk 1 tsp garlic powder 1 tsp cayenne pepper 1 cup avocado flesh, chopped serve with steamed greens or salad leaves DIRECTIONS:

Begin by cooking the quinoa by following the packet instructions. If you are serving this meal with steamed greens, then start to steam the greens also. Next, in a medium to large saucepan, combine the beans, mushrooms, courgette, pepper,, passata, soya milk, garlic powder and cayenne pepper together. pepper together. Bring the passata sauce to the boil using a high heat and once the liquids begin to bubble, reduce to a low heat and allow the ingredients to gently simmer in the sauce until the beans are heated through and the vegetables are soft.

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Once the bean mixture is ready, remove from the heat and serve in a large bowl or plate with the avocado on top, along with the quinoa and steamed greens or salad leaves. NUTRI NUTR ITION TIONAL AL INF NFO O PER P ER SERV SERVI ING:


70

“Te greatest weah is Heah.” Unknown

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Where Next?

N

ow that you’ve come to the end of your full week of plant-powered eating there’s no reason why you can’t simply go back to the start and do it all again! But, once you feel like adding to your repertoire of recipes (how about the massively popular ‘nice cream’!) or taking your tness goals to the next level, we have lots more free content on our website and YouTube YouTube channels. This book has focused on the plantbased nutrition ‘Green’ element of our health and tness trinity which we like to call Slow, Fast, Green. But, the other two parts cover ‘Slow’ weight training and ‘Fast’ intermittent fasting. To learn more about these hormonal balancing pursuits please check out our articles and videos here: Foundations of Health & Fitness: vegantness.com/foundations Intermittent Fasting: vegantness.com/intermittent-fasting Slow Weight Training: vegantness.com/high-intensity-training 72

Tank You T

hank you from us and on behalf of the planet and animals for taking the steps to becoming a t vegan, by following this plant-strong way of eating for the last week. This is just the start and with each passing day a new level of peace and strength will come. We are so grateful to have had the opportunity to share our journey with you all through our website and on social media and there’s not a day which goes by where we are not inspired by your own stories of transformation. As we focus on the future, we envision this message getting out to the whole world as more and more people incorporate compassionate choices into their lifestyles. Remember that you can and do make a difference. If you have found this book helpful (and we hope you have! :)), please share it with your friends so that they can start star t their own plant-strong journey. YouTube

In order to reach as many people as possible we are focusing our efforts on YouTube now, so please head over to youtube.com/vegantnesscom youtube.com/vegantnesscom and click the red subscribe button to receive free updates of our latest videos. SUPPORT

We really appreciate your support in spreading the message of vegan tness. You can get involved and get some cool rewards like stickers, clothing and coaching by heading to patreon.com/vegantness patreon.com/vegantness.. Let’s all unite together to share this message of compassionate health with the world and if there’s anything we can do for you be sure to get in contact through social media. Talk to you soon,

Darren & Georgie 73

THE VEGAN FITNESS 7 DA DAY Y MEAL PLAN PL AN FEATURES 21 OF THE GO-TO RECIPES WHICH DARREN & GEORGIE FROM VEGANFITNESS.COM EAT EAT TO KEEP THEM LEAN, STRONG AND ENERGISED.

The meal plan is designed to serve as a kickstart to your new Vegan Fitness lifestyle - or as a way to enhance your existing vegan diet and it is based on all of the vegantness.com principles of compassionate healthy living, with a focus on plantbased wholefoods, which nourish, support and heal the mind and body from the inside out. The plan includes a shopping list, meal planner and calorie and macro information to keep you on track with healthy eating and on track towards your goals. All of the meals contain easy-to-source and inexpensive ingredients and can be ready in less than 15 minutes.

The Vegan

Fitness 7 Day Meal Plan Including 21 recipes and shopping list

Vegan+Fitness+7+Day+Meal+Plan+eBook.pdf

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