Veganfitness7daymealplanebookpdf 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.
BY NC ND
2
Contents
Disclaimer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
About the Authors. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4
About
About this Book
Book . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
The Meal Plan

Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
Shoppin�
Shoppin� List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Breakfast Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Lunch Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29
Dinner Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45
Where Next? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
Thank You
You . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
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.
4
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.
Thank you for becoming part of this journey with us and welcome to the tribe
of t vegans!
5
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-to-
source and inexpensive ingredients.
6
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!
7
“Let food be thy
medicine and medicine
be thy food”.
Hippocrates
8
Te Meal an
BREAKFAST LUNCH DINNER
DAY 1 Green Body Power Green Lentil, Walnut African Sweet Potato,
Smoothie & Rocket Salad Chickpea & Peanut
Curry
DAY 2 Easy Choccie Oats Sunshine Red Lentil Fruity Moroccan

Soup Chickpea Stew
DAY 3 Creamy Vanilla Bean Indian Spiced Peri Peri Quorn Stifry
Shake Chickpea Salad
DAY 4 Pecan Pie Porridge Smoky Hummus & Brazilian Black Bean
Borlotti Bean Wrap Stew
DAY 5 Black Bean Chocolate Japanese Quinoa Smoky Three-Bean &

Smoothie Salad Chia Chili
DAY 6 Berry & Tahini Oats Rainbow Tofu Pasta Coconut & Lime Dal
Salad
DAY 7 The Vegan Fitness Green & Lean Spicy White Bean Stew
Breakfast Quinoa Salad
9
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
10
CUPBOARD
agave nectar or maple syrup garlic powder/granules

balsamic 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 organic x
chili flakes 3 cartons
cinnamon, ground soy sauce, low-sodium & Tamari
cocoa 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
FREEZER
frozen 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
12
Breakfast
Recipes
Berry &
Tahini Oats
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: 66g
FAT: 23g
PROTEIN: 24g
15
Black Bean
Chocolate Smoothie
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.
CALORIES: 701
CARBOHYDRATES: 88g
FAT: 16g
PROTEIN: 39g
17
Creamy Vanilla
Bean Shake
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:
CALORIES: 689
CARBOHYDRATES: 108g
FAT: 15g
PROTEIN: 36g
19
Easy Choccie
Oats
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.
CALORIES: 538
CARBOHYDRATES: 72g
FAT: 19g
PROTEIN: 27g
21
Green Body Power
Smoothie
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:
CALORIES: 610
CARBOHYDRATES: 99g
FAT: 12g
PROTEIN: 33g
23
Pecan e
Porridge
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.
CALORIES: 646
CARBOHYDRATES: 79g
FAT: 30g
PROTEIN: 21g
25
Te Vegan Fness
Break-Fast
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.
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
27
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.
CALORIES: 701
CARBOHYDRATES: 88g
FAT: 16g
PROTEIN: 39g
28
Lunch
Recipes
Green & Lean
Quinoa Salad
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.
CALORIES: 547
CARBOHYDRATES: 86g
FAT: 14g
PROTEIN: 23g
31
Green Lenl,
Walnut & Rocket
Salad
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.
CALORIES: 637
CARBOHYDRATES: 86g
FAT: 21g
PROTEIN: 35g
33
Indian Spiced
Chickpea Salad
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:
bowl or store in an airtight container to transport out with you.
CALORIES: 574
CARBOHYDRATES:
CARBOHYD RATES: 68g
FAT:
FAT: 23g
PROTEIN: 15g
35
Japanese Quinoa
Salad
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:
bowI or store in an airtight container to transport out with you.
CALORIES: 648
CARBOHYDRATES: 107g
FAT: 10g
PROTEIN: 32g
37
Rainbow Tofu
Pasta
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 out with you.
CALORIES: 675
CARBOHYDRATES: 98g
FAT: 22g
PROTEIN: 35g
39
Smoky Hummus
& Borloi Bean
ap
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.
CALORIES: 646 FAT: 30g
CARBOHYDRATES: 79g PROTEIN: 21g

41
Sunshine Red
Lenl Soup
SERVES 1
INGREDIENTS:
1/2 cup dry red lentils, pre-rinsed

1 small sweet potato, roughly chopped
1 yellow bell 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
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.
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.
CALORIES: 686
CARBOHYDRATES: 122g
FAT: 9g
PROTEIN: 36g
44
Dinner
Recipes
Afican Sweet
Potato, Chickpea &
Peanut Curry
SERVES 2
INGREDIENTS:
1 cup dry quinoa + 2 cups water

1 large sweet potato, cubed
2 cups canned chickpeas
1 red bell 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.
47
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.
CALORIES: 678 - without the greens or salad leaves
CARBOHYDRATES: 108g
FAT: 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
49
Brazilian Black
Bean ew
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
2 bay leaves
2 cups avocado flesh, chopped
DIRECTIONS:
Begin by cooking the rice by following the packet instructions. If you are serving
this meal with steamed greens, then start 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.
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.
51
CARBOHYDRATES: 92g
FAT: 23g
PROTEIN: 23g
52
“Tou should eat to live;
not live to eat.”
Socrates
53
Coconut & Lime
Dal
SERVES 2
INGREDIENTS:

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
DIRECTIONS:
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.
55
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.
CALORIES: 758 - without the greens or salad
CARBOHYDRATES: 11g
FAT: 16g
PROTEIN: 34g
56
“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
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
DIRECTIONS:
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.
59
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.

CARBOHYDRATES: 106g
FAT: 11g
PROTEIN: 26g
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
61
Peri Peri Quorn
ir y
SERVES 2
INGREDIENTS:

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
DIRECTIONS:
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, serve with cooked rice and
the steamed greens or salad leaves.
CARBOHYDRATES: 66g
FAT: 24g
PROTEIN: 31g
63
Smoky Tree-Bean
& Chia Chili
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
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.
Once the tomatoey sauce begins to bubble, reduce the heat to low and allow the
65
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.
CARBOHYDRATES: 96g
FAT: 19g
PROTEIN: 31g
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
SERVES 2
INGREDIENTS:
1 cup dry quinoa

2 cups canned cannelini beans
1 cup mushrooms, quartered
1 cup courgette, diced
1 red bell pepper, diced
1 1/2 cups passata
1/2 cup soya milk
1 tsp garlic powder
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.
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.
69
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.
CARBOHYDRATES: 119g
FAT: 18g
PROTEIN: 38g
70
“Te greatest
weah is Heah.”
Unknown
71
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 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 their own plant-strong journey.
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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 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.
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
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The Vegan

About the Authors. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

The Meal Plan

Lunch Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .29

Dinner Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .45

About the Authors

As we started to learn and implement plantbased nutrition, we went through a

It is our mission to share the message that a compassionate vegan lifestyle

About this Book

DAY 2 Easy Choccie Oats Sunshine Red Lentil Fruity Moroccan

DAY 5 Black Bean Chocolate Japanese Quinoa Smoky Three-Bean &

FRUITS & VEGETABLES

agave nectar or maple syrup garlic powder/granules

1 cup rolled oats

NUTRITIONAL INFO PER SERVING:

1 cup canned black beans

NUTRITIONAL INFO PER SERVING:

1 cup canned cannelini beans

NUTRITIONAL INFO PER SERVING:

1 cup rolled oats

NUTRITIONAL INFO PER SERVING:

1 cup canned cannelini beans

NUTRITIONAL INFO PER SERVING:

1 cup rolled oats

NUTRITIONAL INFO PER SERVING:

1 cup frozen spinach cubes

small to medium saucepan and add a splash of water.

NUTRITIONAL INFO PER SERVING:

1 cup cooked quinoa, fluffed with a fork

NUTRITIONAL INFO PER SERVING:

1 cup canned green lentils

NUTRITIONAL INFO PER SERVING:

1 1/2 cup canned chickpeas

NUTRITIONAL INFO PER SERVING:

2 cups cooked quinoa, fluffed with a fork

NUTRITIONAL INFO PER SERVING:

1 cup spelt pasta, dry

NUTRITIONAL INFO PER SERVING:

INGREDIENTS FOR THE HUMMUS:

1/2 cup canned chickpeas

INGREDIENTS FOR THE WRAPS:

1 large wholewheat tortilla wrap/flatbread - (or 2 small)

Blend the hummus ingredients together in a blender or food processor until

NUTRITIONAL INFO PER SERVING:

CALORIES: 646 FAT: 30g

CARBOHYDRATES: 79g PROTEIN: 21g

1/2 cup dry red lentils, pre-rinsed

NUTRITIONAL INFO PER SERVING:

1 cup dry quinoa + 2 cups water

NUTRITIONAL INFO PER SERVING:

CALORIES: 678 - without the greens or salad leaves

1 cup dry brown basmati rice

NUTRITIONAL INFO PER SERVING:

CALORIES: 702 - without the greens or salad leaves

1 cup dry brown basmati rice

NUTRITIONAL INFO PER SERVING:

CALORIES: 758 - without the greens or salad

1 cup dry brown basamti rice

NUTRITIONAL INFO PER SERVING:

CALORIES: 658 - without the greens or salad leaves

1 cup dry brown basmati rice

NUTRITIONAL INFO PER SERVING:

CALORIES: 670 - without the greens or salad leaves