Plant Based Meal Plan - Weight Loss

P L A N T - BAS E D
E AT I N G
W E I G H T LO S S
P L A N T - BAS E D E AT I N G
INTRODUCTION
Hi Guys!
My Plant-Based Meal Plan contains super easy recipes that allow me to eat my favorite foods, in a clean
and healthy way! Every delicious recipe is really simple and quick to make, with a heavy focus on clean eating.
This 1200 Calorie plan is great for weight loss and is built on a solid repertoire of plant-based wholefoods that I
personally eat every day.
If you've been looking for a plant-based program to help you lose weight, or simply want to transition to a
plant-based lifestyle, this is the plan for you. Over 4 weeks, I will introduce you to new recipes and nutritional
information making it easy for anyone new to this style of eating, as I know how challenging it can be to
transition from an animal protein diet.
Nutrition and training go hand in hand - our bodies are sculpted in the gym, but MADE in the kitchen!
Each recipe contains basic nutritional information listing the calorie content for each serving. This will help you
become familiar with nutrition and portion control - a very important aspect to achieving your dream body
goals!
It's also important to remember that the nutrition information provided is based on specific ingredients I have
used. When you make these meals, try to be exact the first few times and measure out your ingredients. This
will then allow you to accurately estimate your meals in the future to make quick work in preparing your food.
Katyaxoxo
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HOW TO USE MY MEAL PLAN
MY PLANS CAN BE MADE TO SUIT YOU!
I have created these meal plans so that you can tweak them to your lifestyle. Each meal contains similar caloric
content so if you don't feel like a shake in the morning, you can have something else without breaking the
calorie bank.
HOW TO USE YOUR MEAL PLAN
Each week, I have provided you with 4 different breakfast, lunch and dinner ideas. This is so that you have
variation - one of the biggest problems with meal plans is that they don't cater for how you feel! So instead of
splurging when you don't feel like eating what's for lunch, simply change to a different lunch.
So, pick a breakfast, lunch, and dinner, add your flex calories, and voila! That's your plan for the day done. Fill in
the grid to help you grocery shop, stay on track, and plan for your next meal.
FLEX CALORIES
You'll notice that each day I have left 200 flex calories” for you; these are for your own healthy snacks and treats
to allow you some ‘breathing room’. You're also allowed two flex meals with a calorie target of 300-350 calories
per week, for dining out or meals of choice. I have placed these on Friday and Saturday, as this is when I use
them most of the time, but feel free to move this around your week as needed. Remember, for your flex
calories focus more on whole foods and less on processed snacks and soda.
Beverages: Try to limit your beverage consumption to water, no-sugar-added iced tea, black coffee, and other
zero-calorie beverages.
Snacks: Skip any and all snacks other than plain vegetables (cut cucumbers, broccoli, etc). This strategy will
help you evaluate your hunger and promote satiety rather than grazing on snacks for flavor alone.
Write down your meal choice
FLEX
CALORIES BREAKFAST LUNCH DINNER
Cinnamon
MONDAY 200 banana Caprese salad Curry spud
blender
TUESDAY 200
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SUBSTITUTIONS
I have given you so many different meals not only for variation, but also so that you can use them as
a base for your own ideas. For example, if you don't feel like garbanzo beans in your salad, you can
replace it with a similar amount of black beans or lentils.
Why? Unlike other meal plans, my goal is to help you become empowered and educated so that
you can make informed decisions and take control of your nutrition. It's 80% of the battle, so if you
get this right everything else will fall into place!
Don't be afraid to add your own meals to the plan - this is just a template to start you on your
journey to a healthier, plant-based you! Each week, I want you to slightly tweak one of the meals in
the plan and let me know how you did it and how it tastes : )
HUNGER & APPETITE CONTROL
You might have found that you're eating less on my healthy diet plan than you normally would; if this
is the case, you might get hungry at times and need a way to control your appetite. Don't worry, by
eating a lot of whole foods, I guarantee you'll feel satisfied for longer.
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MEAL PLANNER
FLEX
CALORIES BREAKFAST LUNCH DINNER
MONDAY 200
TUESDAY 200
WEDNESDAY 200
THURSDAY 200
FRIDAY 200
Flex dinner
SATURDAY 200 (Calorie target: 300-350)
Flex dinner
SUNDAY 200 (Calorie target: 300-350)
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WEEK 1
Congratulations on starting my plant-based eating plan! I am so proud of you and truly grateful that you
have chosen me to help you. Each week I will provide you with new tips to help you accelerate your goals, and
new recipes so that your tastebuds don't get bored. For this first week, try to stick to the recipes for Week 1.
However, when you reach Week 2, feel free to also add the recipes from Week 1 into your plan. This will allow
you to build your own library of recipes moving forwards.
PLANNING
Firstly, let's look at planning. If you have a plan to follow, and the right foods and they're in your kitchen, you will
have much less problems than if you're trying to think of food options last minute.
Step 1 - Clear out your pantry and fridge! If it' ’s there, you' ’ll eat it when you get hungry or can’t be bothered to
cook.
Step 2 - Create a shopping list for your plan - I made a list for you below to make this easy.
Step 3 - Fill your freezer with healthy frozen options for when you don't have time to make things fresh. Simple
things like frozen fruits (bananas, berries, etc) and mixed veggies are a great place to start, but avoid pre-made
desserts and ice cream!
PLANT- BASED FRIDGE LIST
The fridge is the first place you'll look when you're hungry, so make sure you are filling it with the right things.
Fill with:
Unsweetened soy/almond/plant-based milks Healthy salad dressings (always choose vinaigrettes
Soy yogurt containing olive or canola oil, less than 60 Calories
Vegan Cheese per 2 tbsp)
Natural nut butters Salsa
Salad greens Mustard
Non Starchy vegetables Nutritional Yeast
Hummus Maple syrup (natural)
Avoid:
Sweetened soymilk Green Juice
Soy-based desserts Sweetened creamers
Juice Jam
PLANT- BASED PANTRY LIST
The pantry is where you will look for junk food out of habit, so make sure you stock it appropriately.
Fill with:
Whole wheat bread Canned beans & legumes
Corn tortillas Nuts
Whole wheat pasta Avocados
Brown rice Seeds
Healthy soups Olive and canola oil
Packaged beans & legumes Fresh Fruit
Avoid:
Shortening Unhealthy soups
Conventional nut butters Trail Mix
White bread Snack foods
White rice Agave
Flour tortillas Sugar
Packaged macaroni and cheese Brown Sugar
White pasta Coconut Sugar
Candy & chocolate Honey
P L A N T - BAS E D E AT I N G : W E E K 1
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C R E AT E YO U R O W N M E A L !
1 CHOOSE YOUR BREAKFAST
BERRY TRIFLE SPICY AVOCADO TOAST
Ingredients Ingredients
1 Single-serve soy vegan yogurt 1 Slice whole wheat toast
1 Cup of berries 1/4 Cup avocado, mashed
1 Tbsp almonds or diced walnuts 1/4 Cup black beans
Hot sauce of choice
Optional
1 Cup of coffee Optional
1 Tbsp vegan creamer 1 Cup of coffee
1 Tbsp vegan creamer
Method
Mix together 1 single-serve soy vegan yogurt (such as Silk Soy Method
Dairy-Free Yogurt Alternative) with 1 cup berries, and 1 tbsp Top 1 slice whole wheat toast with 1/4 cup avocado, mashed,
sliced almonds or diced walnuts. If desired, serve with 1 cup of 1/4 cup black beans, and hot sauce of choice. Serve with 1 cup
coffee with 1 tbsp vegan creamer. of coffee with 1 tbsp vegan creamer.
CINNAMON BANANA BLENDER FLORENTINE “SCRAMBLE
1 Banana 1 Cup mixed mushrooms, onion, and bell pepper slices
1 Single-serve soy vegan yogurt 4 Oz extra firm tofu
1/3 Cup soy milk + ground cinnamon Ground chipotle chili pepper
1/3 cup avocado, diced
Optional Hot sauce of choice
1 Cup of coffee
1 Tbsp vegan creamer Optional
1 Cup of coffee
Method 1 Tbsp vegan creamer
Blend together 1 banana + 1 single-serve soy vegan yogurt
(such as Silk Soy Dairy-Free Yogurt Alternative) + 1/3 cup soy Method
milk + ground cinnamon. Add ice to desired consistency. Cook 1 cup mixed mushrooms, onion, and bell pepper slices
Serve with 1 cup of coffee with 1 tbsp vegan creamer. with 4 oz extra firm tofu in nonstick spray. Season with ground
chipotle chili pepper to taste and serve with 1/3 cup avocado,
diced, diced + desired hot sauce or salsa. Serve with 1 cup of
coffee with 1 tbsp vegan creamer.
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2 CHOOSE YOUR LUNCH
CAPR ESE SAL AD APPLE WRAP
4 Oz firm cubed tofu 1 Small whole wheat tortilla (140 Calories or less per 1 tortilla)
Grape tomatoes 1 Tbsp almond butter
Thinly sliced cucumber & red onion 1/4 apple, chopped
Fresh shredded parsley Ground cinnamon
1 Cup garbanzo beans 1 Piece of whole fruit
1 Tbsp nutritional yeast 1 Cup cucumber slices
1 Tsp olive oil
2 Tsp balsamic vinegar Method
Spread 1 small whole wheat tortilla (140 Calories or less per
Method 1 tortilla) with 1 tbsp almond butter + 1/4 apple, chopped +
Chop 4 oz firm cubed tofu, toss with desired amount field ground cinnamon. Serve with 1 piece whole fruit and 1 cup
greens + grape tomatoes + thinly sliced cucumber + thinly cucumber slices.
sliced red onion + 1 cup garbanzo beans + fresh shredded basil
+ 1 tbsp nutritional yeast + 1 tsp olive oil + 2 tsp balsamic
vinegar.
VEGGIE AVOCADO SANDWICH CRUNCHY HUMMUS WRAP
1 Slice whole wheat bread 1 Small whole wheat tortilla (140 Calories or less per 1 tortilla)
1/4 Cup avocado 2 Tbsp hummus
Thinly sliced carrots, cucumber, red bell pepper & mushrooms 1 Tbsp sunflower seeds or pepitas
Alfalfa sprouts 1 Sliced cucumber, red bell pepper, mushrooms & tomato
Shredded carrot Alfalfa sprouts
Green leaf lettuce Shredded carrot
Sliced tomato Green leaf lettuce
1 piece whole fruit Serve with 1 cup baby carrots or cucumber slices
Method Method
1 slice whole wheat bread + 1/4 Cup avocado + thinly sliced Spread 1 small whole wheat tortilla (140 Calories or less per
cucumber + thinly sliced red bell pepper + thinly sliced 1 tortilla) with 2 tbsp hummus + 1 tbsp sunflower seeds or
mushrooms + alfalfa sprouts + shredded carrot + green leaf pepitas + sliced cucumber + sliced red bell pepper + sliced
lettuce + sliced tomato. Serve with 1 piece whole fruit and 1 mushrooms + sliced tomato + alfalfa sprouts + shredded carrot
cup baby carrots or cucumber slices. + green leaf lettuce. Serve with 1 cup baby carrots or cucumber
slices.
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3 CHOOSE YOUR DINNER
SIMPLE CHICKPEA SAUTE FIESTA BOWL
3/4 Cup drained, rinsed chickpeas 1/2 Cup brown rice (measured after cooking)
Sliced cherry tomatoes 1/2 Cup black beans or pinto beans
Coarsely shredded fresh basil and shredded spinach Sliced yellow onion
4 Crushed garlic cloves Sliced red bell pepper
1 Ts p olive oil 1/2 Avocado, diced
Fresh ground black pepper Chopped romaine
2 Tbsp nutritional yeast Cherry tomatoes
Zucchini noodles cut with a spiralizing tool Desired pico de gallo or hot sauce
Method Method
3/4 cup drained, rinsed chickpeas + sliced cherry tomatoes + 1/2 cup brown rice (measured after cooking) tossed with + ½ cup
coarsely shredded fresh basil + coarsely shredded spinach + black benas or pinto beans + sliced yellow onion + sliced red
4 crushed garlic cloves, sauteed together in nonstick spray. bell pepper, sauteed together in nonstick spray. Toss together
Season with 1 tsp olive oil + fresh ground black pepper + 2 with avocado, diced + chopped romaine + cherry tomatoes +
tbsp nutritional yeast and serve over zucchini noodles cut with desired pico de gallo or hot sauce.
a spiralizing tool.
LEAN AND GREEN SKILLE T CURRY SPUD
4 Oz tofu 1/2 Cup chickpeas
Fresh sliced green beans Spinach
Julienned zucchini 1 Tbsp curry powder
1 Cup chopped broccoli & crushed garlic 1/2 Tsp canola oil
Fresh chopped parsley or basil 1 Tbsp coconut milk
2 Tbsp sunflower seeds ½1/2 Medium-large baked potato or sweet potato
1 Tsp olive oil 1 Cup steamed broccoli
2 Tsp balsamic vinegar
Fresh ground pepper Method
Saute together 1/2 cup chickpeas, spinach, and curry powder
Method in ½1/2 tsp canola oil. Add 1 tbsp coconut milk and serve over
Saute 4 oz tofu + fresh sliced green beans + julienned zucchini ½1/2 medium-large baked potato or sweet potato. Serve with 1
+ chopped broccoli in nonstick spray with desired amount fresh cup steamed broccoli.
crushed garlic. Toss with fresh chopped parsley or basil + 2
tbsp sunflower seeds + 1 tsp olive oil + 2 tsp balsamic
vinegar + fresh ground pepper.
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WEEK 2
You’ve made it through your first week on my plant-based diet, congratulations! How did you enjoy it? You may
have experienced a bit of information overload and been a bit overwhelmed initially, but hopefully it is all
starting to fall into place now.
NUTRIENT DEFICIENCI ES
What I want to talk to you about this week is potential nutrient deficiencies from a plant-based diet, and how
to overcome them in a healthy way. While a plant-based diet is extremely healthy and contains everything you
need, there is still one nutrient missing - Vitamin B12. Unlike typical Vegetarian diets, Vegan and plant-based
diets leave you susceptible to B12 deficiency which requires special attention and supplementation. A B12
deficiency is generally considered the most dangerous nutritional deficiency affecting plant-based and vegan
eaters.
Why? Because B12 is found almost exclusively in animal products. So, as a plant-based dieter you need to take
some sort of B12 supplement to maintain optimal health. A deficiency of B12 can cause anemia and nervous
system damage, so making sure you’re getting enough is vital!
Given the importance of Vitamin B12 in the body, it's a good idea to supplement B12, but speak to your doctor
first if you are on other medications and/or supplements, are training, are pregnant, or have a pre-existing health
condition.
N UTRITIONAL YEAST - T H E SAVIOR
Many brands of nutritional yeast are heavily fortified with B12, which as mentioned above, is one of the
hardest ingredients for us to get. However, not all brands are, so it's important to check the label of your
preferred brand. You'll notice that I use it throughout your meal plan, so try to find one you like or can at least
tolerate - don't worry, it'll grow on you.
What is Nutritional Yeast? While the name may not sound pretty (I wrinkled my nose when I heard the word
“yeast” too), I guarantee that just one taste and you'll be hooked. Vegans, omnivores, and vegetarians alike love
Nutritional Yeast on contact, and why not? The umami-rich, savory flavor lends amazing taste to just about
anything.
Nutritional yeast is essentially inactive yeast: the same yeast used to bake leaven bread. However, it's been
pasteurized and dried out in order to make it consumable and extract the nutritional benefits.
Flavor-wise, Nutritional Yeast is pretty awesome: often described as cheesy and nut-like at the same time,
there's really no limit to where Nutritional Yeast can go. It's best as a topping, and is great on pasta dishes, as a
topping for roasted veggies or baked potatoes, and as a savory element for popcorn.
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ALOHA BREAKFAST BOWL GO GREEN SUNFLOWER TOAST
1/2 Cup sliced pineapple 1/4 Cup avocado
1 Tbsp sliced almonds 1 Tbsp roasted, salted sunflower seeds
1 Tsp maple syrup 1 Sliced tomato
Optional Optional
1 Cup of coffee 1 Cup of coffee
1 Tbsp vegan creamer 1 Tbsp vegan creamer
Method Method
Mix together 1 single-serve vegan yogurt with 1/2 cup sliced Top 1 slice whole wheat toast with 1/4 cup avocado + 1 tbsp
pineapple, 1 tbsp sliced almonds and 1 tsp maple syrup. If roasted, salted sunflower seeds, and sliced tomato. If desired,
desired, serve with 1 cup of coffee with 1 tbsp vegan creamer. serve with 1 cup of coffee with 1 tbsp vegan creamer.
STRAWBERRY GO GO BLENDER FLORENTINE “"SCRAMBLE"
1 Cup sliced strawberries 1 Cup mushrooms, onion, and shredded spinach
1/3 Cup vanilla soy milk 4 Oz extra firm tofu
1 Single-serve soy vegan yogurt Ground black pepper
Ice 1 Tbsp nutritional yeast
Optional Optional
Method Method
Blend together 1 cup sliced strawberries + 1/3 cup vanilla Cook 1 cup mushrooms, onion, and shredded spinach with 4
soy milk, + 1 single-serve soy vegan yogurt (such as Silk Soy oz extra firm tofu in nonstick spray. Season with coarse ground
Dairy-Free Yogurt Alternative). Add ice to desired consistency. If black pepper and 1 tbsp nutritional yeast. If desired, serve
desired, serve with 1 cup of coffee with 1 tbsp vegan creamer. with 1 cup of coffee with 1 tbsp vegan creamer.
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2 CHOOSE YOUR LUNCH
CRANBERRY ALMOND SANDWICH REFRIED WRAP
1 Slice whole wheat bread 1 Small whole wheat tortilla (140 Calories or less per 1 tortilla)
1 Tbsp almond butter 1/4 Cup vegan refried beans
1 Tbsp dried cranberries 1/4 ¼Sliced avocado
1 Banana 1 Head romaine lettuce
1 Cup cucumber slices 1-2 Tbsp pico de gallo
1 Piece whole fruit
Method
Top the whole wheat bread with 1 tbsp almond butter, sliced Method
banana, and 1 tbsp dried cranberries. Serve with 1 cup Spread 1 small whole wheat tortilla with 1/4 cup vegan refried
cucumber slices. beans, 1/4 ¼sliced avocado, lettuce and 1-2 tbsp pico de gallo.
Serve with 1 piece whole fruit.
CILANTRO AVOCADO SALAD CRANBERRY TWIST SALAD
1/2 Cup black beans 1/2 cup garbanzo beans
1/2 Cup grape tomatoes Spinach or preferred green
1 thinly sliced cucumber Grape tomatoes
½1/2 Thinly sliced red onion Thinly sliced cucumber & red onion
⅓1/3 Cup diced avocado 1 tbsp dried cranberries
1 tbsp pepitas or sunflower seeds
1 tbsp pepitas or sunflower seeds
Shredded carrot
Fresh chopped cilantro
2 tsp olive oil & balsamic vinegar
2 Tbsp desired citrus vinaigrette of choice (70 Calories or less Fresh ground black pepper
per 2 tbsp).
Method
Method Toss together 1/2 cup garbanzo beans, spinach or preferred green,
Toss together 1/2 cup black beans, 1/2 cup grape tomatoes, grape tomatoes, thinly sliced cucumber, thinly sliced red onion,
thinly sliced cucumber, thinly sliced red onion, 1/3 cup diced 1 tbsp dried cranberries, 1 tbsp pepitas or sunflower seeds,
avocado, 1 tbsp pepitas or sunflower seeds, fresh chopped shredded carrot, 2 tsp olive oil, 2 tsp balsamic vinegar, and fresh
cilantro, and 2 tbsp desired citrus vinaigrette of choice. ground black pepper.
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EGGPLANT “PARMESAN” SKILLE T SESAME RICE BOWL
4 Oz firm tofu 1/3 Cup cooked brown rice
1 Cup large diced eggplant 2/3 Cup shelled edamame
1 Cup large diced zucchini 1/2 Cup chopped carrot
1 Tsp olive oil 1 Tbsp soy sauce
1/2 Cup marinara sauce 2 Tsp sesame oil
1 Tbsp nutritional yeast 1 Tsp sriracha or sambal oelek
Method Method
Saute tofu, eggplant and zucchini in 1 tsp olive oil. Toss with ½ Saute the edamame and carrot in nonstick spray, then toss
1/2 cup marinara sauce and top with 1 tbsp nutritional yeast. together with cooked brown rice. Season with 1 tbsp soy sauce,
2 tsp sesame oil, and sriracha or sambal oelek.
GARLICKY GREENS PASTA CHILI SPUD
1/2 Cup cooked spinach pasta 1/2 Medium-large baked potato, split and fluffed
4 Oz firm tofu ½1/2 Cup vegan chili
1 Cup shredded spinach ½1/2 Cup diced green onions
1 Cup shredded kale 1 cup steamed broccoli or asparagus.
4 Crushed garlic cloves
1 Tbsp nutritional yeast Method
Fresh ground black pepper Bake the potato either in the oven or in a microwave, then split
1 Tsp olive oil and fluff it. Top with 1/2 cup vegan chili and diced green
onions, and serve with 1 cup steamed broccoli or asparagus.
Method
Saute the tofu, spinach, kale and garlic in nonstick spray, then
toss together with cooked pasta. Season with 1 tbsp nutritional
yeast, fresh ground black pepper and 1 tsp olive oil.
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WEEK 3
AR E YOU PLANT- BASED, OR VEGAN?
This week I'd like to clear up a few areas you may have questions on concerning the differences between Vegan
and plant-based eating. In really simple terms, Vegan is a complete lifestyle approach, while plant-based is just
referring to your diet.
WHAT'S THE D I F FERENCE?
If you’'re consuming a Vegan diet, you'd probably be quick to describe yourself as a plant-based eater - but are
you really? While all Vegan eaters avoid animal products, not all Vegans consume what we might call a
plant-based diet.
So why aren't all Vegan diets plant-based?
VEGAN DIETS: THE SPECTRUM
Although all Vegan foods are - by their very nature, plant-based - many Vegan eaters focus largely on the side
of grains, added sugars, and processed foods. Again, while these foods have their origins in plant materials,
they are far from the healthy, wholesome foods we typically associate with Vegan diets - foods like vegetables,
fruits, beans, nuts, and seeds.
Vegan diets exist on a sort of spectrum: at one end of the spectrum, we have traditional Vegan diets,
comprised of healthy, whole foods. For the sake of clarity, we will refer to these as Plant-Based eaters.
In the middle of the spectrum, we have moderate Vegan eaters who consume an equal mixture of processed
Vegan foods, but who also consume adequate amounts of fruits, veggies, and other whole Vegan foods.
At the other end of the spectrum, we have Vegan eaters who tend to eat very little whole Vegan foods, instead
consuming the vast majority of their Calories in the form of bread, rice, pasta, snack foods, processed Vegan
alternatives, added sugars, and Caloric beverages. We might call these the 'Junk Food Vegans' ”.
Upon starting out, many Vegans fall into the category of 'Junk Food Vegan', as it's far easier to adhere to the
diet with the help of snack foods and frozen meals. And while the occasional frozen Vegan pizza or box of soy
macaroni and cheese is of course acceptable, it shou ldn't account for the majority of your Caloric intake.
THE ISSUE WITH VEGAN ALTERNATIVES AND OTHER VEGAN “JUNK FOODS”
To be clear, there's nothing wrong with moderation, regardless of your dietary choice. Omnivores, vegetarians,
and vegans can and SHOULD practice moderation in their dietary habits. However, consuming too much
processed food or disproportionately favoring one macronutrient can negatively impact your health and weight,
and increase your risk for various metabolic diseases and conditions.
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WEEK 3
WHAT'S THE DIFFERENCE BETWEEN VEGAN TYPES?
Take a look at our following meal breakdowns for each Vegan “type”. If you find yourself erring more towards
the Junk Food Vegan end of the spectrum, set a goal of working your way towards the plant-based end of
the spectrum until you’re in a more healthful, moderate place.
Plant-Based Vegan
Breakfast: Oatmeal with pears

Lunch: Salad with romaine, white beans, beets, sunflower seeds, and balsamic vinaigrette
Dinner: Stir fry with spinach, sweet potatoes, chickpeas, and avocado
Dessert: Baked apple topped with maple syrup and pecans
Moderate Vegan
Breakfast: Toast with almond butter

Lunch: Salad with romaine, chickpeas, cucumber, artichoke hearts, tomato, red onion, and vinaigrette
Dinner: Avocado toast with tomato
Dessert: Almond Milk Ice Cream
Junk Food Vegan
Breakfast: Cereal with Soy Milk

Lunch: Frozen Vegan Macaroni
Dinner: Soy Cheese Pizza
Dessert: Vegan Cookies
WHY A R E PLANT- BASED DIETS BETTER FOR YOUR HEALTH?
Plant-Based and Moderate Vegan diets contain more fiber, less added sugar, more micronutrients, and less
sodium than Junk-Food Vegan diets. Because of these factors, the incidence of disease tends to be lower, and
the health advantages much higher.
Additionally, Plant-Based Vegans tend to consume healthier Vegan proteins, and less of the overly processed
Vegan foods that result in a “carbaholic” diet. Remember, technically cola and potato chips when properly
sourced can be considered Vegan - so for your health and the environment, stick with the plant-based style of
eating and you'll never look back.
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CHERRY PISTACHIO BOWL SPICY AVOCADO TOAST
1 Cup frozen, defrosted cherries (pitted) 1/4 Cup avocado, mashed
1 Tbsp diced pistachios 1/4 Cup black beans
1 Tbsp vegan choc sauce Hot sauce of choice
Optional Optional
Directions Directions
Mix together 1 single-serve vegan yogurt with 1 cup frozen, Top 1 slice whole wheat toast with 1/4 cup mashed avocado,
defrosted cherries (pitted), 1 tbsp diced pistachios and 1 tbsp mashed, 1/4 cup black beans, and hot sauce of choice. If
vegan choc sauce. If desired, serve with 1 cup of coffee with 1 desired, serve with 1 cup of coffee with 1 tbsp vegan creamer.
tbsp vegan creamer.
PEACH PASSION BLENDER ULTIMATE DENVER-STYLE “"SCRAMBLE"
1 Cup frozen peach slices 1 Cup sliced mushrooms & diced yellow onion
1 Single-serve soy vegan yogurt 1 Diced red bell pepper
4 Oz extra firm tofu in nonstick spray
Pineapple-flavored seltzer water 2 Cloves fresh crushed garlic
Ice 1 Tbsp nutritional yeast
Freshly ground black pepper, paprika
Optional
Blend together 1 cup frozen peach slices with 1 single-serve Cook thinly sliced mushrooms, diced yellow onion, diced red bell pepper,
vegan yogurt (such as Silk Soy Dairy-Free Yogurt Alternative) 4 oz extra firm tofu in nonstick spray, and fresh crushed garlic. Season
and pineapple-flavored seltzer water. Add ice to achieve your with freshly ground black pepper, paprika and 1 tbsp nutritional yeast. If
desired consistency. If desired, serve with 1 cup of coffee with 1 desired, serve with 1 cup of coffee with 1 tbsp vegan creamer.
tbsp vegan creamer.
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2 CHOOSE YOUR LUNCH
FRESH TACO BOWL TOFU SALAD SANDWICH
1/2 Cup corn 2 Oz diced tofu
1/2 Cup black beans 2 Tbsp hummus
2 Tbsp black olives 2 Slices whole wheat bread
1 Diced cucumber Thinly sliced cucumber
1 Diced tomato Thinly sliced red bell pepper
1/2 Minced green onion Thinly sliced red onion
1/4 Cup vegan cheese (such as Daiya) Green leaf lettuce
Desired pico de gallo ½1/2 Sliced tomato
Toss together 1/2 cup corn with 1/2 cup black beans, 2 tbsp Mix together 2 oz diced tofu and 2 tbsp hummus. Spread
black olives, pico de gallo, 1/4 cup vegan cheese (such as between the 2 slices of whole wheat bread with cucumber, red
Daiya), diced cucumber, diced tomato, and minced green onion. bell pepper, red onion, green leaf lettuce, and tomato.
HAPPY HUMMUS BOWL SUPER SALAD
Ingredients
Ingredients
1/2 Cup drained & rinsed garbanzo beans
½1/2 Cup cooked brown rice Handful alfalfa or clover sprouts
2 tbsp hummus 1 Cup shredded spinach and romaine lettuce
1/2 Cup garbanzo beans 1/4 Thinly sliced red onion
1/2 Thinly sliced cucumber 1 Thinly sliced green bell pepper
1/2 Cup thinly sliced red bell pepper 1 Diced cucumber
1/4 Cup thinly sliced mushrooms Coarsely shredded fresh basil
2 Tbsp sliced almonds
1/2 Shredded carrot
1 Tsp olive oil
1/2 Cup shredded spinach 2 Tsp balsamic vinegar
1/2 Minced green onion Fresh ground black pepper
1/4 Cup grape tomatoes 1/4 Cup roasted red peppers
Toss together cooked brown rice, hummus, garbanzo beans, Toss together 1/2 cup drained, rinsed garbanzo beans with alfalfa or
clover sprouts, spinach, romaine, red onion, g reen bell pepper,
cucumber, red bell pepper, mushrooms, carrot, spinach,
cucumber, coarsely shredded fresh basil, sliced almonds, olive oil,
green onion, and grape tomatoes. balsamic vinegar, fresh ground black pepper and 1/4 cup roasted red
peppers.
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ANTIPASTO PASTA SWEE T POTATO SAUTE
1/2 Cup cooked spaghetti 1/2 Cup diced sweet potato
1 Cup zucchini “noodles” or ribbons 1/2 Cup black beans
4 Cloves fresh crushed garlic 1/2 Cup cilantro
1/3 Cup white beans 1 Diced red onion
1/4 Cup roasted red peppers 1 Tsp olive oil
2 Tbsp sliced olives Ground chipotle chili powder
Fresh shredded basil 1/4 Cup pepitas
1 Tsp olive oil
Fresh ground black pepper Directions
Saute 1/2 cup diced sweet potato with 1/2 cup black beans,
Directions 1/2 cup cilantro, red onion and 1 tsp olive oil. Season with ground
Toss together cooked spaghetti with zucchini “noodles” or ribbons. chipotle chili powder and top with pepitas.
Heat small pan over medium, add fresh crushed garlic,
spaghetti mixture, white beans, roasted red peppers, sliced olives,
fresh shredded basil, olive oil, and fresh ground black pepper.
COLORFUL QUESADILLA BROCCOLI CHEESE SPUD
Minced yellow onion 1/2 Cup chopped broccoli
1 Cup Minced red, green, and yellow bell peppers 1/2 Cup chopped cauliflower
1 Small whole wheat tortilla (140 Calories or less per 1 tortilla) 1/2 Tsp olive oil
1/3 Cup vegan cheese (such as Daiya) 1/2 Medium-large baked potato or sweet potato, fluffed
1/4 Cup pinto beans Fresh minced chives
Desired pico de gallo 1/3 Cup shredded vegan cheese (such as Daiya)
Heat a small pan sprayed with nonstick spray. Saute yellow Saute together broccoli and cauliflower in 1/2 tsp olive oil.
onion with red, green, and yellow bell peppers. In a second Serve over fluffed baked potato or sweet potato with fresh
pan, top your whole wheat tortilla with vegan cheese, pinto minced chives and vegan cheese.
beans, and bell pepper mixture. Fold and cook until tortilla is
brown and “cheese” is melted. Serve with desired pico de gallo.
18
WEEK 4
HOW TO TURN PLANT- BASED INTO A LONG -TERM LIFESTYLE
Congratulations on making it to the final week of my PLANT-BASED EATING PLAN! Hopefully it's been an
amazing journey so far and a real treat for your tastebuds. However, you might now be asking yourself “what do
I do now? ”
The answer is, it's easy, you just keep going. You now have 16 different options for breakfast, lunch and dinner,
which is more than enough to get you through each week with multiple variations. The trick is not to
overcomplicate things - keep it simple!
Firstly, take it 1 step at a time when using online recipes - working with a new set of ingredients can be
overwhelming, especially when browsing recipes on blogs and Pinterest. Those impressive and time-consuming
plant-based recipes displayed with glossy, drool-worthy photos are really complex for most of us, and simply
take too much time. Don't worry - you don't have to be a kitchen wizard to prepare delicious plant-based dishes
that will satisfy your tastebuds, and your meals don't have to take hours to prepare.
We started off with only 4 different options for each meal per week. Why? Because it's best to stick with a few
simple meals until you have those mastered. Stir-frys and tofu “scrambles”, rice and bean bowls, simple pasta
dishes, oatmeal, and gourmet toasts and sandwiches are all good places to start because they're fast, simple,
and most people are somewhat familiar with the methods used in preparation. Now that you have the basics
down, try experimenting with new meals by using old meals as a base.
Firstly, try alternating ingredients - for example, swapping asparagus for broccoli to add variety, as this
essentially creates a new meal. Secondly, try different herb and spice variations - eg. swapping parsley for
coriander and chili. If you're concerned that the amount of calories or protein won't match up, simply search for
the ingredient in MyFitnessPal and use the equivalent amount. My final point is always keep your eyes open for
ideas to add new flavors to your plant-based meals. Once you’'re confident, you' ’ll be unstoppable!
FINAL TIPS
Remember, it's not about eating less, it's about eating better. You don't have to starve yourself to lose weight, or
eat mountains of protein to tone up; you just have to eat healthy. Be honest with yourself moving forwards, and
if you binge one day during the week, that's ok! Keep up the healthy choices for the rest of the week, don't fall
into the trap of turning the whole week into a binge and “starting fresh” the next!
1. Focus on fresh, non-starchy vegetables

2. Don't drink your calories
3. Healthy snacks
4. Avoid stress eating
5. Treat yourself in moderation
19
BERRY PECAN BR EAK FAST BOWL APPLE CRUNCH TOAST
1 Cup blueberries 1 Tbsp peanut or almond butter
1 Tbsp diced pecans 1/2 Thinly sliced apple
Cinnamon
Optional
Directions
Mix together 1 single-serve vegan yogurt (such as Silk Soy Directions
Dairy-Free Yogurt Alternative) with 1 cup blueberries, and 1 Top 1 slice whole wheat toast with 1 tbsp peanut or almond
tbsp diced pecans. If desired, serve with 1 cup of coffee with 1 butter, 1/2 thinly sliced apple, and cinnamon. If desired, serve
tbsp vegan creamer. with 1 cup of coffee with 1 tbsp vegan creamer.
TROPICAL TANGO BLENDER FARMERS MARKE T “"SCRAMBLE"
1/2 cup strawberries 1 Cup sliced mushrooms & diced red onion
1/2 a banana Grape tomatoes
1 single-serve vegan yogurt (such as Silk Soy Dairy-Free 4 Oz extra firm tofu in nonstick spray
Yogurt Alternative) Fresh minced chives and parsley
Pineapple-flavored seltzer water 1 Tbsp nutritional yeast
Ice Freshly ground black pepper, paprika
Optional Optional
Blend together 1/2 cup strawberries with 1/2 a banana, Cook thinly sliced mushrooms, grape tomatoes, thinly sliced red onion,
1 single-serve vegan yogurt (such as Silk Soy Dairy-Free and 4 oz extra firm tofu in nonstick spray. Top with freshly ground black
Yogurt Alternative) and pineapple-flavored seltzer water. Add ice to pepper, fresh minced chives, and 1 tbsp nutritional yeast. If desired, serve
achieve your desired consistency. If desired, serve with 1 cup of coffee with 1 cup of coffee with 1 tbsp vegan creamer.
with 1 tbsp vegan creamer.
20
2 CHOOSE YOUR LUNCH
SESAME SALAD PEANUT BUTTER & STRAWBERRY WRAP
4 Oz firm cubed tofu 1 Small whole wheat tortilla (140 Calories or less per 1 tortilla)
Handful chopped romaine lettuce 1 Tbsp peanut butter
1 shredded carrot
3-4 Sliced strawberries
1/2 Thinly sliced cucumber
1/4 Cup thinly sliced mushrooms 1 Single-serve vegan yogurt
1/4 Cup snap peas
1/2 Cup mandarin orange slices (packed in juice, drained) Directions
½1/2 Cup edamame OR 2 tbsp sliced almonds Spread your whole wheat tortilla with peanut butter and sliced
2 Tbsp desired sesame vinaigrette (60 Calories or less per 2 tbsp) strawberries. Serve with 1 single-serve vegan yogurt.
Directions
Chop the tofu into cubes and toss with romaine lettuce, carrot, cucumber,
mushrooms, snap peas, mandarin orange slices and either 1/2 cup
edamame OR 2 tbsp sliced almonds. Top with desired sesame
vinaigrette.
GREEN SANDWICH CRUNCHY SALAD BOWL
1/4 Cup avocado, sliced 1/2 Cup chopped broccoli
1/4 Cup white beans 1/2 Cup shelled edamame
1/2 Cup chickpeas
Handful alfalfa or clover sprouts 1 Tbsp cashews
2 Slices whole wheat bread 1 Diced red pepper
Thinly sliced cucumber 1 Cup shredded spinach
Thinly sliced red onion 1/2 Thinly sliced red onion
Green leaf lettuce 1 Thinly sliced cucumber
1 Sliced tomato Serve with 1 piece of whole fruit
2 Tbsp hummus
Mash together white beans and spread on the bottom slice Toss together broccoli with edamame, carrot, shredded spinach, red
of bread with salt, pepper, and fresh minced parsley. Spread onion, cucumber, chickpeas and 1 tbsp cashews or pepitas. Top with 2
cucumber, red onion, green leaf lettuce and tomato between tbsp hummus and serve with 1 piece of whole fruit.
your 2 slices of whole wheat bread, and top with avocado.
21
RAINBOW SAUTE VEGGIE MARINARA BOWL
¾1/2 Cup drained and rinsed chickpeas 1 Cup carrot “noodles” or ribbons (cut with spiralizer)
1 Cup diced red, green and yellow bell pepper 1 Cup zucchini “noodles” or ribbons (cut with spiralizer)
1/4 Cup black beans, drained and rinsed 1/2 Cup white beans
1 Carrot 1/2 Cup vegan marinara sauce
4 Crushed garlic cloves 2 Cloves fresh crushed garlic
¼1/4 Cup roasted red peppers 1/2 Cup grape tomatoes
1 Tsp olive oil 1 Tsp olive oil
Coarsely shredded fresh parsley Fresh ground black pepper
Coarsely shredded spinach 1 Tbsp nutritional yeast
Fresh ground black pepper
Directions
Directions Toss together carrot noodles with zucchini noodles. Heat a small
Saute chickpeas, black beans, mixed bell peppers, carrot, fresh pan over medium and add white beans, fresh crushed garlic,
parsley, spinach, and crushed garlic cloves in nonstick spray. As veggie noodles, grape tomatoes, olive oil, and fresh ground black
veggies and chickpeas near completion, add olive oil, fresh ground pepper. Remove from heat and top with vegan marinara sauce and
black pepper and roasted red peppers. nutritional yeast.
BROCCOLI SKILLE T BLACK BEAN BURRITO
1 Cup chopped broccoli 1 Small whole wheat tortilla (140 Calories or less per 1 tortilla)
6 Oz tofu 1/3 Cup black beans
1/2 Minced onion 1/4 Cup diced avocado
1/2 Cup sliced mushrooms 1/2 Cup shredded lettuce
1/3 Cup shredded vegan cheese (such as Daiya) Desired pico de gallo
3/4 Tsp coconut oil 1 Cup broccoli
Fresh ground black pepper 1 Cup cucumber slices
1/2 Tsp sesame seeds
Directions
Directions Heat your whole wheat tortilla in a pan sprayed with nonstick
Saute broccoli, mushrooms and minced onion in coconut oil. As spray. Top with black beans, avocado, lettuce, and pico de
broccoli nears completion, add tofu, spinach, and fresh ground gallo. Serve with 1 cup of broccoli and 1 cup cucumber slices.
black pepper. Top with vegan cheese and sesame seeds to
serve.
22

Plant Based Meal Plan - Weight Loss

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Plant Based Meal Plan - Weight Loss

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P L A N T - BAS E D

HOW TO USE MY MEAL PLAN

MY PLANS CAN BE MADE TO SUIT YOU!

HOW TO USE YOUR MEAL PLAN

Write down your meal choice

HUNGER & APPETITE CONTROL

PLANT- BASED FRIDGE LIST

PLANT- BASED PANTRY LIST

BERRY TRIFLE SPICY AVOCADO TOAST

CINNAMON BANANA BLENDER FLORENTINE “SCRAMBLE

CAPR ESE SAL AD APPLE WRAP

VEGGIE AVOCADO SANDWICH CRUNCHY HUMMUS WRAP

SIMPLE CHICKPEA SAUTE FIESTA BOWL

LEAN AND GREEN SKILLE T CURRY SPUD

N UTRITIONAL YEAST - T H E SAVIOR

ALOHA BREAKFAST BOWL GO GREEN SUNFLOWER TOAST

STRAWBERRY GO GO BLENDER FLORENTINE “"SCRAMBLE"

CRANBERRY ALMOND SANDWICH REFRIED WRAP

CILANTRO AVOCADO SALAD CRANBERRY TWIST SALAD

EGGPLANT “PARMESAN” SKILLE T SESAME RICE BOWL

GARLICKY GREENS PASTA CHILI SPUD

WHAT'S THE D I F FERENCE?

So why aren't all Vegan diets plant-based?

VEGAN DIETS: THE SPECTRUM

Breakfast: Oatmeal with pears

Breakfast: Toast with almond butter

Junk Food Vegan

Breakfast: Cereal with Soy Milk

WHY A R E PLANT- BASED DIETS BETTER FOR YOUR HEALTH?

CHERRY PISTACHIO BOWL SPICY AVOCADO TOAST

PEACH PASSION BLENDER ULTIMATE DENVER-STYLE “"SCRAMBLE"

FRESH TACO BOWL TOFU SALAD SANDWICH

HAPPY HUMMUS BOWL SUPER SALAD

ANTIPASTO PASTA SWEE T POTATO SAUTE

COLORFUL QUESADILLA BROCCOLI CHEESE SPUD

1. Focus on fresh, non-starchy vegetables

BERRY PECAN BR EAK FAST BOWL APPLE CRUNCH TOAST

TROPICAL TANGO BLENDER FARMERS MARKE T “"SCRAMBLE"

SESAME SALAD PEANUT BUTTER & STRAWBERRY WRAP

GREEN SANDWICH CRUNCHY SALAD BOWL

RAINBOW SAUTE VEGGIE MARINARA BOWL

BROCCOLI SKILLE T BLACK BEAN BURRITO

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