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Blogilates Vegan Challenge

Blogilates Vegan Challenge

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Published by Cassey Ho

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Published by: Cassey Ho on May 28, 2012
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BreakfastSnackLunchSnackDinner
MON
totalcals:1,389 You mayadjustportionsto meet yourdietaryneeds!If stillhungry,eatfruitsandveggies!
- ¼ cup dry oats
75 cals, 1.5g fat, 13.5g carbs, 2g fiber, 5g protein 
- ½ scoop nondairy vanilla proteinpowder or 1 packet PerfectFit brownrice 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 
 Vegan Protein Pancakes*
- ½ scoop nondairy vanilla protein powderor 1 packet Perfect Fit brown rice proteinpowder- 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, about ½ cup*Mix all together and dollop batter on skillet(sprayed w/ Pam) on medium heat. Oncesemi-firm, flip! Recipe inspired by TIU.
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 
and 2 scoops natural organic unsalted peanut butter 
190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g protein 
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
297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g protein 
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 beanliquid- 1/4 cup finely minced parsley or cilantro- 1 tsp sesame seed oil- 1 TBS paprika
½ cup: 94 cals, 2g fat, 18g carbs 
Italian Flavored Tempeh Nuggets & Sweet Potato Apple MashTempeh nuggets (makes 4 serv)*
- Marinade tempeh with 1 TBS olive oil, 1.5TBS balsamic vinegar, 1.5 TBS soy sauce, 2minced garlic cloves, ½ tsp red pepperflakes, 1 tsp dried thyme, 1 tsp dried basil,1 tsp dried rosemary*Cut tempeh in small cubes and marinadefor 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 intochunks- ¼ cup water- ¼ tsp salt- ¼ tsp ground cinnamon*Spray a large cooking pot with Pam andadd all ingredients above except forcinnamon. Cover with lid and sweat it out,meaning let them cook slowly and steam.When soft, mush everything and addcinnamon. Yum!
1 serv: 180 cals, 44g carbs, 7g fiber, 3g protein 
TUES
totalcals:1,337
 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 vegetableprotein)*
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 4serv)*
- 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, serves4):
- 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 formpatties. Make at 400F for 18 min then flipfor 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
 
BreakfastSnackLunchSnackDinner
- 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,5.6g protein 
WED
totalcals:1,382
 Vegan Protein Pancakes(see recipe from Monday)
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 
...and 2 scoops natural organic unsalted peanut butter 
190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g 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 
 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*Boil quinoa: water, 1:2 for 15 min. Thensautee everything else with the broth andadd quinoa later. Drizzle wth sauces at theend.
260 cals, 6.2g fat, 40g carbs, 6g fiber, 14g protein 
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 
Black Bean Quinoa Burgers (makes 8patties)
- 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 seasonto taste by yourself)*Cook quinoa and then place in foodprocessor along with other ingredients.Then bake at 350F for 20 min. Then flip for10 min.
1 patty: 106 cals, 1.3g fat, 19g carbs, 5g fiber, 5.3g protein (I'm eating 2 patties) 
Eat with some freshly-made Pico de Gallo(just chop onions, cilantro, tomatoes, jalapenos, salt, and lemon to taste) with amini side salad and piece of Ezekiel toastwith 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
THU
Scrambled Tofu*
- ½ cup fresh mushrooms- 1 tomato- 1 garlic clove- 1 cup spinach- ½ lb of extra firm tofu pressed betweenpaper towels to remove moisture, thencrumbled- ¼ tsp soy sauce½ 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 
10 almonds
60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein 
Caesar Salad with eggplant Bacon(makes 4 serv)For egg plant bacon:
- ½ lb egg plant- 2 TBS soy sauce- ½ tsp liquid smoke
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
Cream of Asparagus Soup(see recipe from Tues)
1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber,7g protein 
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 
Lettuce Wraps with Hoisin-MustardTofu (makes 4 serv)Tofu:
- 1 block extra firm tofu, sliced in 1/2” pcs- 2 tsp soy sauce
Sauce:
- 1 tsp sesame oil- 1 red bell pepper, 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 foodstore)- 2 tsp yellow mustard
 
BreakfastSnackLunchSnackDinner
S
totalcals:1,355
- 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
3 TBS = 1 serv: 60 cals, 4.5g fat, 5g carb,2g protein 
Serve with iceberg lettuce
1 serving: 140 cals, 6g fat, 16g carbs, 2g fiber, 9g protein (I'm eating 2 servings) 
FI
totalcals:1359
 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 thebread into mixture in a bowl and cook onskillet over med heat for 3 min ea side tilgolden brown.
228 cals, 5g fat, 32g carbs, 6g fiber, 14g protein 
1 cup strawberries
46 cals, 11g carbs, 3g fiber, 1g protein 
Soy & Fruit Parfait
- ½ cup soy yogurt- ½ cup strawberries
173 cals, 3g fat, 33g carbs, 6g protein 
10 almonds
60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g protein 
Strawberry Spinach Salad
- 2 cups baby spinach leaves- ½ cup strawberries- 1 oz alfalfa sprouts- 2 TBS raw sunflower seeds155 cals, 10g fat, 13g carbs, 8g protein
Balsamic Vinaigrette (makes 4 serv)
- ¼ cup cashew pieces- 2 TBS chopped shallot- ½ cup water¼ cup balsamic vinegar- 2 tsp dijon mustard- 1 tsp agave nectar- ¾ tsp salt- some black pepper
1 serv = 3 TBS: 75 cals, 4g fat, 8g carbs,2g protein 
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
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 
 Vegan Amaranth with Spinach TomatoMushroom 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 andthe watr in a saucepan with a pinch of salt.Bring to a boil then simmer for 20 in until allwater is absorbed. Then set aside andsautee the veggies, adding salt & pepper totaste. Serve with the veggie mixture overamaranth!
254 cals, 7.4g fat, 40g carbs, 6.5g fiber,11.3g protein 
S AT
totalcals: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 abowl 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 protein 
Baked Falafel Salad(see recipe from Tues)
1
serv = 4 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 
Peanut Butter & Banana Toast
- 1 slice ezekiel toast- 1 TBS natural organic unsalted peanutbutter- 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 

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