Welcome

A Note from Lindsay:

My mission with Happy Herbivore has always been to show how easy, affordable, approachable,
realistic and most importantly, delicious, eating healthy (and plant-based!) can be.

It started with creating recipes – easy, no fuss recipes that are built around your busy schedule
using normal, “everyday” ingredients... but I wanted to do something more. I wanted to take out
all of the guess work and planning because I know from my own experience that finding the time
is often the hardest part to being healthy.

The Plan:

I structured the meal plan around 1,200 calories (you won't believe how filling and satisfying
1,200 calories can be!) but it can be adjusted to your unique needs. Simply check out our handy
100 calorie snack sheet and add snacks during the day, or to accent your meals, as necessary.

You can calculate your daily goals for free online. Simply search for “calorie calculator” and find
out what your needs are. When constructing these meal plans, I kept them low in fat and aimed
for 30% of the calories to come from protein, in accordance with USDA recommendations.

Customization:

Every breakfast, lunch, dinner and dessert is approximately the same calories each day. That
means you can swap one breakfast for another, repeat a lunch you love, and so on, making this
meal plan all about your preferences! You can even mix in favorite meals from previous weeks if
you want to and the snacks can also be switched around since combined, they equal about the
same amount of calories each day!

That's why this plan works --- it's all about YOU and what YOU want. Build your perfect menu!

Are YOU Ready?

1. Print the shopping list

2. Review the Directions carefully
3. Take notes on your shopping list, adding and crossing out items as necessary
4. Go shopping, not while you're hungry!
5. Prep a few meals in advance and get excited! You're awesome!

Disclaimer:

The statements expressed in this plan are not intended to be a substitute for professional medical
advice. Users should seek their own professional counsel for any medical condition or before
starting or altering any exercise or dietary plan.

All calories are calculated on caloriecount.com. There might be a slight variation between the
brand you purchase and the brand the website uses. We've included a calorie index so you can
compare your items to ours and adjust accordingly where necessary. Please report any problems
to Lindsay@happyherbivore.com Thank you!
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 50 Calorie Snacks
Veggies & Fruits:
1. ! banana
2. 1 grapefruit
3. 1 " peach
4. 1 cup cantaloupe
5. 1 cup watermelon
6. 1 cup bean sprouts
7. 2 cups green beans
8. 8 strawberries
9. # cup raspberries
10. 1 small orange
11. 1 large tangerine
12. 1 bell pepper
13. 2 large carrots
14. 10 celery stalks
15. 10 zucchini sticks
16. 18 Brussel sprouts
17. ! apple baked; cinnamon sprinkled
18. 4 oz applesauce with " tsp cinnamon Fats & Others:
19. 1 mini box of raisins
20. 12 cherries
21. 14 grapes
22. 16 cherry tomatoes
23. 12 baby carrots
24. 5 dill pickles
25. ! cup jicama with 4 oz salsa
26. 1 cup jicama with 1 tbsp lime juice
27. 1 ! cups sugar snap peas
28. 2 tomatoes; salt/pepper sprinkled
29. Edy's All Natural Fruit Bar
30. 2 prunes or apricots
Drinks: (mix juices with seltzer to extend it!)
31. 1 cup cranberry juice
32. ! cup grapefruit juice
33. 6 oz V8 100% vegetable juice
34. 1 cup unsweetened almond milk
Little Meals:
35. 8 oz miso soup
36. 1 rice cake smeared with 1 tsp jam
37. 2 tomatoes with 1 tbsp hummus
38. " whole wheat pita; 1 tsp hummus
39. 1 tofu dog with 1 tbsp sauerkraut (or
1 ! tsp yellow mustard)
40. ! cup baby carrots; 1 tbsp hummus
41. ! small apple with 1 tsp soy butter
42. celery stalk smeared with ! tsp
peanut butter
43. 1 " tsp almond butter
44. 1/8th avocado squirted with lime juice
45. 8 raw almonds
46. 11 dry-roasted peanuts
47. 4 pimento-stuffed green olives
48. 1 dark chocolate square
49. 3 cups air popped popcorn
50. ! mini whole-wheat bagel
!

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 Calorie Index
Agave, or Honey (! tsp) = 11 calories
Almond Milk, Unsweetened (1 cup, 8 oz) = 40 calories
Apple (medium) = 95 calories
Applesauce, Unsweetened (1 tbsp) = 7 calories
Baby Carrots (10) = 35 calories
Baking Powder (" tsp) = 1 calorie
Banana (medium, 7” long) = 105 calories
Barbecue Sauce (" cup) = 94 calories
Black Beans (15 oz can) = 357 calories
Black Olive (1) = 5 calories
Black Pepper (1 tsp) = 5 calories
Bell Pepper (medium) = 37 calories
Broccoli (1 cup) = 30 calories
Brown Rice (" cup) = 172 calories
Brown Rice Flour (3 tbsp) = 108 calories
Brown Sugar (1 tbsp) = 34 calories
Butternut Squash (2 cups) = 126 calories
Cantaloupe (1 cup) = 53 calories
Carrot (medium) = 25 calories
Cauliflower (1 ! cup) = 38 calories
Celery Stalks (3) = 35 calories
Chai tea (bag) = 0 Calories
Chickpeas (! cup) = 100 calories
Chili Powder (1 tbsp) = 24 calories
Chocolate Chips (1 tbsp) = 56 calories
Cinnamon, Ground (" tsp) = 1 calorie
Cocoa, Unsweetened (1 tbsp) = 12 calories
Coffee, Black (1 cup, 8 oz) = 5 calories
Corn, Frozen (4 oz) = 31 calories
Corn Tortillas (2) = 105 calories
Cornstarch (1 tbsp) = 30
Cucumber (medium) = 45 calories
Cumin, Ground (" tsp) = 2 calories
Curry Powder, Mild (1 tsp) = 7 calories
Dates (4) = 94 calories
Enchilada Sauce (1/4 cup) = 24 calories
Garam Masala (1 tsp) = 0 calories
Garlic Clove (3) = 7 calories
Garlic Powder (" tsp) = 2 calories
Grapes (20) = 32 calories
Green Onion (1) = 5 calories
Hot Sauce (1 tbsp) = 2 calories
Hummus (1 tbsp) = 27 calories
Italian Seasoning (1 tbsp) = 43 calories
Jam, Jelly (1 tsp) = 19 calories
Kale (1 cup) = 34 calories
Ketchup (1 tbsp) = 15 calories
Lettuce (4 cups) = 31 calories
Maple Syrup, Pure (1 tbsp) = 52 calories
Miso (1 tbsp) = 34 calories
Mixed Berries, Frozen (1 cup) = 35 calories
Mushrooms (1 cup) = 15 calories
Nutritional Yeast (! cup) = 142 calories
Onion, Red (small) = 28 calories
Onion, Sweet (medium) = 44 calories
Onion Powder (! tsp) = 2 calories
Orange (medium) = 86 calories
Paprika (1 tsp) = 6 calories
Peanut Butter (1 tbsp) = 94 calories
Pineapple (1 cup) = 78 calories
Potato (small, 2” diameter) = 131 calories
Pumpkin Puree (2 tbsp) = 10 calories
Pumpkin Pie Spice (1 tsp) = 6 calories
Quinoa, Uncooked (! cup) = 147 calories
Red Bell Pepper (medium) = 74 calories
Red Pepper Flakes (! tsp) =1 calorie
Refried Beans (" cup) = 178 calories
Rolled Oats (# cup) = 155 calories
Salt (1 tsp) = 0 calories
Salsa (# cup, 4 oz) = 31 calories
Soy Sauce, Low Sodium (1 tbsp) = 10 calories
Spinach (1 cup) = 7 calories
Spinach, Frozen (10 oz) = 65 calories
Spring Mix (2 cups) = 13 calories
Strawberries (1 cup) = 46 calories
Sweet Potato (medium, 5” long) = 103 calories
Teriyaki Sauce (2 tbsp) = 32 calories
Tofu, Firm (1 block, 81g) = 228 calories
Tomato (medium, 3” dia.) = 11 calories
Vegetable Broth, Low Sodium (8 oz, 1 cup) = 8 calories
Whole-Wheat Bread (1 slice) = 69 calories
Whole-Wheat Flour (! cup) = 114 calories
Whole-Wheat Tortilla (42.7g) = 110 calories
Yogurt, Vegan, Plain, Unsweetened (8oz, 1 cup) = 200 calories