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VEGAN WITH CURVES

7 DAYMEAL
PLAN

GINA MARIE
A BEGINNER'S GUIDE TO VEGAN EATING
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author is not a medical doctor. The recipes, If in any doubt, if requiring medical advice
recommendations, and resources in this and before starting any diet
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Gina Marie
VEGAN WITH CURVES
VEGAN WITH CURVES

CONTENTS

04
7 DAY MEAL PLAN
Meals for breakfast, lunch, and dinner.

17

17
RECIPES
Instructions on how to create the
recipes
VEGAN WITH CURVES PAGE4

DAY ONE
IT TAKES NOTHING AWAY FROM A
HUMAN TO BE KIND TO AN ANIMAL. -
JOAQUIN PHOENIX

BREAKFAST LUNCH DINNER

2/3 cup Sesame 2 cups Red


granola with orange chickpea
plant based chickenless curry with 1
milk and 1 cup salad with cup of steam
of fresh fruit sweet potato veggies
VEGAN WITH CURVES PAGE5

DAYTWO
VEGANISM IS NOT A SACRIFICE. IT IS
A JOY. -GARY L. FRANCIONE

BREAKFAST LUNCH DINNER

Green Ouinoa Black Eye Pea


Smoothie with vegetable Kale soup
2 slices of stir fry with large
avocado toast with salad of
(avocado vegetable egg choice
slices on roll
toasted
sprouted
wheat bread)
VEGAN WITH CURVES PAGE6

DAYTHREE
ONLY WHEN WE HAVE BECOME NON-
VIOLENT TOWARDS ALL LIFE WILL WE
HAVE LEARNED TO LIVE WELL
OURSELVES, -CESAR CHAVEZ

BREAKFAST LUNCH DINNER

2/3 cup of 1 1/2 cup of red Ouinoa


granola bean lentil vegetable stir
topped over spaghetti sauce fry with large
vegan yogurt over pasta of salad of
1/2 cup of choice with choice
fresh fruit garlic bread
VEGAN WITH CURVES PAGE7

DAYFOUR
ANIMALS ARE NOT PRODUCTS. LIFE
D O E S N T H A V E A P R I C E . - A N O N Y M O U S

BREAKFAST LUNCH DINNER

Green Black Eye Pea 1 1/2 cup of


Smoothie with Kale soup red bean lentil
3 Peanut with pita spaghetti
Oatmeal crackers sauce over
Bars or tortilla pasta of
chips choice with
garlic bread
VEGAN WITH CURVES PAGE 8

DAYFIVE
EVERY LIVING CREATURE HAS THE
RIGHT TO LIVE ETHICALLY. -DIRK
VERBEUREN

BREAKFAST LUNCH DINNER

2/3 cup Sesame orange Black Eye Pea


granola with chickenless Kale soup
plant based salad with large
milk and 1 cup with salad
of fresh fruit sweet potato of choice
VEGAN WITH CURVES PAGE 9

DAYSIX
ALL LIFE DESERVES RESPECT,
DIGNITY, AND COMPASSION. ALL
LIFE. -ANONYMOUS

BREAKFAST LUNCH DINNER

Green Ouinoa Black Eye Pea


Smoothie with vegetable Kale soup
2 slices of stir fry with large
avocado toast with salad
(avocado vegetable egg of choice
slices on roll
toasted
sprouted
wheat bread)
VEGAN WITH CURVES PAGE 10

DAYSEVEN
IF YOU THINK THAT BEING VEGAN IS
DIFFICULT, IMAGINE BEING A FACTORY
FARMED ANIMAL. -DAVEGAN RAZA

BREAKFAST LUNCH DINNER

Green Black Eye Pea 1 cup of Red


Smoothie with Kale soup Chickpea
3 Peanut with pita Curry over
Oatmeal crackers brown
Bars or tortilla rice with
chips steamed
vegetables
VEGAN WITH CURVES PAGE11

PECAN
CRANBERRY
GRANOLA
INGREDIENTS
2 cups old fashioned or rolled oats

cup pecans
1 tsp organic cane sugar

tsp cinnamon powder


tsp Himalayan pink sea salt
6 tbsp coconut nectar

4 tbsp vegan butter

cup dried cranberries

SERVING SIZE: 2/3 CUP


INSTRUCTIONS
Preheat oven to 325 degrees F. Add oats, pecans,

coconut sugar, cinnamon powder, and salt to a

large mixing bowl and stir.

Add vegan butter and coconut nectar to a small

saucepan. Warm over medium heat for 2-3

minutes, whisking frequently until the two are

combined. Immediately pour over the dry

ingredients and stir to combine until all oats and

nuts are thoroughly coated.

Arrange on a large baking sheet and spread into

an even layer. Bake for 15-20 minutes, then

remove from oven and turn the pan around so the

other end goes into the oven first (so it bakes

evenly). To keep this granola chunky, dont stir

during baking, or right after. Let cool completely

before enjoying.

Add dried fruit to the pan while the granola is

cooling and then break into clumps.

Store in a mason jar in the refrigerator for up to 3

weeks.
VEGAN WITH CURVES PAGE12

PEANUT BUTTER
OATMEAL BARS
INGREDIENTS
1 cup of oats

cup of almonds
raisins
cup plus 2 tbsp of peanut butter
cup of syrup
1 tbsp of butter (opt)

SERVING SIZE:3 BARS (MAKES


9 BARS TOTAL)

INSTRUCTIONS
Mix oatmeal, raisins, and almonds in a bowl.

Take pan and melt butter over low medium heat.

Add peanut butter and syrup. Constantly stir for a

few minutes until syrup and peanut butter are

completely combined. Make sure you do not burn

it.

Turn off heat and immediately pour peanut butter

mixture over oatmeal mixture. Stir until oatmeal

mixture is completely covered in peanut butter.

Take mixture and press down firmly in a square

pan. Store in refrigerator to set for about an hour

before cutting into individual bars.


VEGAN WITH CURVES PAGE13

BASIC GREEN
SMOOTHIE
INGREDIENTS
1 12 cup of liquid of choice (coconut milk,

water, fresh squeeze orange juice, etc)

2 cups of raw greens (kale, spinach, etc)

12 cup of frozen

pineapples

1 tbsp of chia seeds

1 tbsp of fresh squeeze

lime or lemon

SERVING SIZE: MAKES 1


SMOOTHIE
INSTRUCTIONS
Add liquid, greens, pineapples, chia seeds, and

squeeze lemon or lime juice to high speed

blender.

Blend until smooth.

Serve immediately.
VEGAN WITH CURVES PAGE14

SESAME ORANGE
CHICKEN-LESS
SALAD
INGREDIENTS
4 Trader Joes orange morsels thawed out

1 tsp toasted sesame oil (or any oil you

have)

1 cup of onions, mushrooms, and/or

peppers

1 cup of snapped peas

14 tsp pink Himalayan salt

14 tsp garlic powder

1 tbsp of orange sauce (comes in the bag)

salad bag of your choice

handful of sesame seeds and scallions for


INSTRUCTIONS
garnish (opt)
Thaw out morsels over night in the refrigerator.

SERVING SIZE: MAKES 1 SALAD Heat oil in medium pan over medium heat. Once

oil is hot add vegetables, salt, and garlic

powder and stir fry for 3 minutes. Next add 4

ch'ken morsels and stir fry with veggies 2 - 3

minutes until morsels get a outer crisp

coating. Add more oil if needed.

Next pour orange sauce over stir fry mixture and

coat well for about 30-60 seconds. Turn off

stove and let cool for about 2 minutes.

Take about 1 to 2 cups of salad and place in a

large bowl. Top with stir fry mixture. Garnish with

scallions and sesame seeds.

Serve immediately.
VEGAN WITH CURVES PAGE15

RED BEAN LENTIL


SPAGHETTI SAUCE
INGREDIENTS
1 tablespoon of grapeseed oil (or olive oil)

1 half onion chopped

1 cup of mushrooms

1 full jar of tomato sauce (at least 18 oz)

1 can of tomato paste

1 -2 teaspoon of organic cane sugar

3 to 5 basil herb leaves

1 can of BPA free lentils

1 can of BPA free red bean

SERVING SIZE:1 CUP PER


SERVING
INSTRUCTIONS
Get a medium large pot and put over medium

heat. Add oil, onions, and mushrooms and saute

for about 5 minutes consistently stiring.

Turn down heat to a low simmer and add tomato

sauce, tomato paste, organic cane sugar, basil

leaves, lentils and red beans. Stir until mixed

properly.

Cover and simmer for 20 minutes periodically

stirring sauce and tasting so that you can adjust

seasonings to your liking.

Turn off and let it cool for 5 minutes. Serve over

your choice of spaghetti (recommend spelt or

whole wheat spaghetti pasta)


VEGAN WITH CURVES PAGE16

BLACK EYE PEA


KALE SOUP
INGREDIENTS
1 can BPA free black eye peas

1 package of kale

2 medium sweet potatoes peeled and

chopped

onion chopped
3 cups of vegetable stock squeeze lemon

1 tbsp butter

1 tbsp liquid smoke

tsp garlic powder


tsp turmeric
tsp cayenne pepper
tsp Himalayan pink sea salt

INSTRUCTIONS
Get a medium large pot and put over medium

heat. Add butter andchopped onions and saute

SERVING SIZE:1.5 CUPPER them in a cast iron pot until they're translucent.

SERVING
Next add 2 to 3 cups of vegetable stock to pot.

Add in black eye peas peas, kale chopped up

sweet potatoes , your seasonings, and liquid

smoke. Turn down low and simmer for about 30

minutes. Make sure it is covered.

Open pot and add squeeze lemon. Cook 5 more

minutes.

Turn off and let cool.

Serve with cornbread, salad, or tortilla chips.

Enjoy!
VEGAN WITH CURVES PAGE17

QUINOA VEGGIE
STIR FRY
INGREDIENTS
1 cup of quinoa

3 cups of vegetable stock

14 cup + 1 tsp of coconut

aminos (1/4 cup of liquid aminos)

1 tsp agave nectar

1 tsp of coconut vinegar (or apple cider

vinegar)

2 tsp of toasted sesame oil

1/4 tsp powered ginger

12 cup onion chopped

1 cup of chopped

mushrooms

1 garlic clove chopped


INSTRUCTIONS
1.5 cups of mixed vegetables of choice
Soak quinoa for 4-8 hours or overnight. This helps
green onions (opt)
it digest better.

SERVING SIZE:1 CUP PER Add broth to a medium pot and boil on high heat.

SERVING Place quinoa in pot. Reduce to a

simmer, cover and cook until all broth is absorbed

for about 10-15 minutes. Once cooked drain

quinoa, fluff with a fork, and set aside.

Grab a small bowl to make stir fry sauce. Pour in

aminos, agave nectar, coconut vinegar, 1

tsp of sesame oil, and ginger. Mix very well and

set aside

Heat 1 tsp sesame oil in a large skillet over

medium-high heat. Add vegetables and cook for

about 2 minutes until vegetables are translucent.

And quinoa to skillet. Then pour sauce over quinoa

mixture and stir fry for 2 minutes until sauce is

coated throughout the dish. Top with green onions

for garnish if you desire.


VEGAN WITH CURVES PAGE18

RED CHICKPEA
CURRY
INGREDIENTS
14 cup of vegetable broth

14 cup of coconut milk (or any plant based

milk of choice)

12 cup onions chopped

1 cup of mushrooms

12 red pepper chopped

2 tbsp of red curry paste

1 can of tomato paste

14 tsp of Sea salt

1 cup of kale

squeeze lime

handful cilantro

INSTRUCTIONS
Get a large saute pan and place over medium

SERVING SIZE:1 CUPPER heat. Add broth, onions, mushroom, and red

SERVING peppers. Cook until veggies are translucent for

about 5-7 minutes. If veggie broth

dries up add more.

Next add chickpeas, salt, red curry, tomato paste,

squeeze lime, and coconut milk. Reduce heat to

low, cover, and simmer for about 8

minutes.

Add kale last and cook for 2 more minutes.

Taste and adjust seasoning

Serve over brown rice or quinoa or with a salad.