Breakfast

Snack
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, about ½ cup

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)

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

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!

M O N
total cals: 1,389 You may adjust portions to meet your dietary needs! If still hungry, eat fruits and veggies!

- 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

*Boil quinoa 1:2 grain:water for 15 min. Then sautee with the rest of the veggies.

Dressing *Mix all together and dollop batter on skillet - 1 TBS lime juice (sprayed w/ Pam) on medium heat. Once - ¼ TBS agave nectar semi-firm, flip! Recipe inspired by TIU. - ¼ TBS dijon or regular mustard - black pepper to taste 175 cals, 3g fat, 24g carbs, 17g protein 297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g Top with other half of banana protein 53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, 0.6g protein

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!

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

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 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 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 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.

T U E S
total cals: 1,337

*Mix all together and place in fridge overnight. Eat in morning cold. 345 cals, 13g fat, 50g carbs, 14g fiber, 9g 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.

*Blend all together and boil! 1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber, 7g protein

1 serv = 4 falafels: 140 cals, 4.5g fat, 9g carbs, 5g fiber, 6g protein
*For Salad (serves 1): - 2 cups lettuce

382 Vegan Protein Pancakes (see recipe from Monday) ½ large grapefruit 64 cals. 2. 14g protein 1 patty: 106 cals.4g fat.2g fiber.and 2 scoops natural organic unsalted peanut butter 190 cals. minced . ½ cup: 94 cals. 5g fiber.3g protein 10 almonds 60 cals. 2. diced small .¼ TBS soy sauce .1 can black beans . 1. 5. boiled 147 cals. 7g carbs. 8g carbs.1 red bell pepper. 26g carbs..2g protein Caesar Salad with eggplant Bacon (makes 4 serv) For egg plant bacon: .1 cup spinach .1 garlic clove. 14g carbs. ½ cup minisweet peppers 15 cals. 2g fat. 1. 2g carbs. 2.. 4g carbs.1 tomato shopped . 2g carbs..1 large carrot. 1.1 cup onion chopped .½ tsp rice vinegar *Boil quinoa: water. 16g fat. 7g carbs. 7g protein 1 apple 53 cals.2 tsp garlic minced .3g protein 10 almonds 60 cals. 14g carbs. sliced in 1/2” pcs . 12g carbs. 2. 5g fat.¼ tsp red pepper flakes or ½ tsp for spicy . 2. 1:2 for 15 min. 16g carbs. 260 cals. 0. 3g protein Serve with side of hummus. 0. cilantro.1 small onion.2g protein 175 cals. 17g carbs. sliced into small pieces . 5g fiber.5g carbs. 6g fiber.½ lb egg plant .2 TBS soy sauce . 2g fat. 6g fiber.8g fiber.3g fat. 14g carbs.½ cup sliced cucumbers .Top with other half of banana 53 cals. minced . Drizzle wth sauces at the end.2 cup quinoa dried .¼ sliced red onion 66 cals. 18g carbs .1 TBS chopped shallot .6g fiber.3g protein 1 serv: 100 cals..4g fiber. 1. 1.And quinoa! ¼ cup dry quinoa + ½ cup water. salt. seeded and diced small .. Then bake at 350F for 20 min. 17g protein . 15g carbs.3 cloves garlic.4g fiber. 0.2 tsp steak seasoning (or you can season to taste by yourself) *Cook quinoa and then place in food processor along with other ingredients.6g protein .3g fat.2 TBS cashew pieces 2 scoops natural organic unsalted peanut butter 190 cals.3g fat. 13g fat. 13.8g fiber. 40g carbs.10 baby carrots 35 cals. 18g carbs Black Bean Quinoa Burgers (makes 8 patties) . 4g fiber.2 g fat.Breakfast Snack Lunch Snack Dinner .½ lb of extra firm tofu pressed between paper towels to remove moisture.¼ cup sun dried tomatoes . 7. 0.1/3 cup veggie broth .½ cup fresh mushrooms . 6.5g carbs.1 block extra firm tofu.¼ tsp soy sauce ½ tsp lemon juice .2 tsp yellow mustard 1 serv: 108 cals. 24g fat. 3g fiber. and lemon to taste) with a mini side salad and piece of Ezekiel toast with ½ avocado if you would like. 1 apple 53 cals. 1g fat. jalapenos. 2. 19g carbs. 5.2g fat.6g protein W E D total cals: 1.¼ lb asparagus. 16g fat.6g protein .2g fiber. tomatoes. Then flip for 10 min. 26g protein .1/4 cup quinoa .Hummus ½ cup: 94 cals.salt & pepper to taste *spray skillet with pam and sautee all. 0. Then sautee everything else with the broth and add quinoa later. 24g carbs. 2. 8g protein Asparagus and Tofu Stir Fry* .1.. 8g protein 351 cals.6g fiber. 4g protein (I'm eating 2 servngs) For caesar dressing (optional) . 2. 1g fiber . 2g fat.2 oz extra firm tofu cut into 1” cubes .1 tomato .2 TBS hoisin sauce (can get at asian food store) .3g protein (I'm eating 2 patties) Eat with some freshly-made Pico de Gallo (just chop onions.7g protein T H U Scrambled Tofu* . 12g carb.2g fiber. then crumbled .½ medium onion sliced . 0.6g fiber.5g fiber. 2. 5. 1. julienned . 1. 4g protein ½ avocado: 144 cals. 5.8 cups romaine lettuce Cream of Asparagus Soup (see recipe from Tues) Lettuce Wraps with Hoisin-Mustard Tofu (makes 4 serv) Tofu: .5g fat.2 tsp soy sauce Sauce: .1 tsp sesame oil . 7.½ tsp liquid smoke For salad: . Ezekiel toast: 80 cals.1 garlic clove . 3g fat.

6g fiber. 33g carbs. 45g carbs. 9g fiber.10 baby carrots 35 cals. 1g protein 1 serv = 3 TBS: 75 cals. 32g carbs.2 slices of ezekiel bread *Blend everything but bread. 2g fat. 3g fat.3g protein S A T total cals: 1320 Green Monster Vegan Overnight Oats* . Bring to a boil then simmer for 20 in until all water is absorbed.½ cup strawberries . combine the grain and the watr in a saucepan with a pinch of salt.2 TBS chopped shallot .355 1 serving: 140 cals.some black pepper ½ cup minisweet peppers 15 cals.5g fiber. 13g carbs. Place in fridge overnight. 9g carbs. 1. Rolled oats dry *Blend together all except for oats. 5g fiber.6g protein .½ tsp agave nectar . 0.2 tsp dijon mustard .2 TBS vanilla nondairy milk . 3g protein Hummus! ½ cup: 94 cals.¼ cup cashew pieces . 4.com . 10g fat.2 cups baby spinach leaves .5g fat. 11. 5g carb.5g carbs.½ cup soy yogurt .1 tsp agave nectar . 5. 14g carbs. 6g protein 10 almonds 60 cals. 13g fat.8g fiber.3g fat. 8g carbs.Breakfast Snack - Lunch 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 Snack Dinner Serve with iceberg lettuce R S total cals: 1. 2g fiber. 8g carbs.5g fat. 40g carbs. 9g protein 323 cals. minced 228 cals. 18g carbs Vegan Amaranth with Spinach Tomato Mushroom Sauce (makes 4 serv)* 1 cup amaranth 2. 4.4g fat. 1g fat.½ cup water ¼ cup balsamic vinegar .1 large handful of spinach .pinch of ground cinnamon .2 TBS raw sunflower seeds 155 cals.pinch of nutmeg . 3g fiber. 16g carbs.5g fat.2g protein Strawberry Spinach Salad .Hummus ½ cup: 94 cals. 1.1. 32g carbs.5 tsp oregano 1 garlic clove 1 TBS onion.1 cup almond milk . 2g fat. 56g carbs.1 oz alfalfa sprouts . 1.7g protein *To cook amaranth. 7. 4g protein ½ avocado: 144 cals.5 cups water 2 TBS EVOO (or veggie broth) 1 bunch spinach 2 med tomatoes 8 oz mushrooms 1. Serve with the veggie mixture over amaranth! 254 cals. 18g carbs Peanut Butter & Banana Toast . 14g protein 1 cup strawberries 46 cals.1/3 cup reg. 2g protein F R I total cals: 1359 Vanilla French Toast* . 3g fat. silken tofu . 4g fat. 1g fiber .2 oz reg. Then set aside and sautee the veggies. 9g fat. 6g protein 1 serv = 4 falafels: 140 cals. 9g fat. 2g carbs. 8g protein Balsamic Vinaigrette (makes 4 serv) . In a bowl mix together smoothie plus dry oats. 0. 16g protein 227 cals.5 TBS chia seeds . 6g protein For Salad: 66 cals. 6g fat. 7. then dip the bread into mixture in a bowl and cook on skillet over med heat for 3 min ea side til golden brown. 2g protein Ezekiel toast: 80 cals. 9g protein (I'm eating 2 servings) 3 TBS = 1 serv: 60 cals.¾ tsp salt .2g fat. Soy & Fruit Parfait .½ cup soy yogurt . 10g protein Recipe by ohsheglows.½ banana Edamame & Quinoa Salad* (See recipe from Mon) 297 cals. 15g carbs.1 large ripe banana . 4g carbs. 7. 11g carbs. Soy & Fruit Parfait . adding salt & pepper to taste.½ cup strawberries Baked Falafel Salad (see recipe from Tues) 173 cals. 33g carbs.½ cup strawberries 173 cals. 2.1 TBS natural organic unsalted peanut butter . 6g fiber. 5g fat.2g fiber. 6.1 slice ezekiel toast . 3g fiber.

blogilates. You may mix and match meals from different days. Lunch Pick your favorite lunch! Or get creative and make something awesome! Snack Dinner S U N Pick your favorite breakfast! Or get creative and make something clever! Pick your favorite snack! Or get creative and Pick your favorite dinner! Or get creative surprise yourself! and make something out of this world! Good luck to everyone joining the Vegan Challenge May 28-June 10. Add nuts if you'd like. Enjoy and embrace this experience! <3 Cassey www.com . 2012! Try this meal plan out for 2 weeks for maximal results.Breakfast Snack 1 fruit of choice.

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