Breakfast Snack Lunch Snack Dinner

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- ¼ cup dry oats Vegan Protein Pancakes* Edamame & Quinoa Salad* ½ cup minisweet peppers Italian Flavored Tempeh Nuggets &
75 cals, 1.5g fat, 13.5g carbs, 2g fiber, 5g - ½ scoop nondairy vanilla protein powder - ¼ cup dry quinoa 15 cals, 4g carbs, 1g fiber Sweet Potato Apple Mash
protein or 1 packet Perfect Fit brown rice protein - ¼ cup chopped bell pepper - 10 baby carrots
- ½ scoop nondairy vanilla protein powder - ¼ cup chopped onion 35 cals, 8g carbs, 1.8g fiber, 0.6g protein Tempeh nuggets (makes 4 serv)*
powder or 1 packet PerfectFit brown - 1 TBS psyllium husk - ½ cup shelled edamame - Marinade tempeh with 1 TBS olive oil, 1.5

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rice protein powder - 1 TBS ground flax seed - some chopped mint, parsley (optional) Hummus (makes 6 serv) TBS balsamic vinegar, 1.5 TBS soy sauce, 2
70 cals, 3g carbs, 2g fiber, 15g protein - ½ mashed banana - 1 (15-ounce can) garbanzo beans minced garlic cloves, ½ tsp red pepper
- 1 TBS psyllium husk (optional) - ½ tsp of ground cinnamon *Boil quinoa 1:2 grain:water for 15 min. - 1 TBS natural unsalted peanut butter flakes, 1 tsp dried thyme, 1 tsp dried basil,
16 cals, 4g carbs, 4g fiber - add water until you get a thick Then sautee with the rest of the veggies. - 1/3 cup fresh-squeezed lemon juice 1 tsp dried rosemary
- ½ medium banana consistency, about ½ cup - 1 to 2 cloves garlic, minced

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53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, Dressing - 1/2 teaspoon salt *Cut tempeh in small cubes and marinade
0.6g protein *Mix all together and dollop batter on skillet - 1 TBS lime juice - 1/2 teaspoon ground cumin for 1 hr or overnight. Then stir fry in skillet!
- ½ cup strawberries (sprayed w/ Pam) on medium heat. Once - ¼ TBS agave nectar - 1/2 cup warm water or garbanzo bean
23 cals, 0.2g fat, 5.5g carbs, 1.4g fiber, semi-firm, flip! Recipe inspired by TIU. - ¼ TBS dijon or regular mustard liquid 1 serv: 160 cals, 10g fat, 9g carbs, 12g
total 0.5g protein - black pepper to taste - 1/4 cup finely minced parsley or cilantro protein
cals: 175 cals, 3g fat, 24g carbs, 17g protein - 1 tsp sesame seed oil
1,389 297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g - 1 TBS paprika Mash* (makes 6 serv)*
Top with other half of banana protein - 1 lb apples peeled & cut into chunks
You may 53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, ½ cup: 94 cals, 2g fat, 18g carbs - 2 lbs sweet potatoes peeled & cut into
0.6g protein chunks
adjust - ¼ cup water
portions and 2 scoops natural organic unsalted - ¼ tsp salt
to meet peanut butter - ¼ tsp ground cinnamon
your 190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g
dietary protein *Spray a large cooking pot with Pam and
needs! add all ingredients above except for
If still cinnamon. Cover with lid and sweat it out,
meaning let them cook slowly and steam.
hungry, When soft, mush everything and add
eat cinnamon. Yum!
fruits
and 1 serv: 180 cals, 44g carbs, 7g fiber, 3g
veggies! protein

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Vegan Overnight Oats* 1 cup strawberries - 6 oz sweet potato Cream of Asparagus Soup (makes 4 Baked Falafel Salad* & Quinoa*
- 1/3 cup dry oats 46 cals, 11g carbs, 3g fiber, 1g protein 162 cals, 37g carbs,6g fiber, 3.6g protein serv)*
- 3/4 cup nondairy unsweetened milk - 1 cup shiitake mushrooms - 3 cups sliced asparagus *For Falafel (makes 12 falafels, serves
- 2 TBS chia seeds 10 almonds 81 cals, 21g carbs, 3g fiber, 2g protein - 2 cups vegetable broth 4):
- 1 small banana, smashed 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g - ¼ cup dry TVP (textured vegetable - ¾ tsp chopped fresh thyme - 1 15 oz can of chick peas

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- 1/4 tsp vanilla extract protein protein)* - 1 garlic clove - 2 cloves agrlic
80 cals, 7g carbs, 4g fiber, 12g protein - 2 TBS whole wheat pastry flour - ½ small white onion chopped
*Mix all together and place in fridge - 1 oz alfalfa sprouts or any type of - 2 cups plain soy milk or almond milk - ½ cup cilantro
overnight. Eat in morning cold. fresh green - pinch of ground nutmeg - 2 tsp olive oil
8 cals, 1.1g carb, 0.7g fiber, 1.1g protein - 1 tsp salt - 2 tsp hot sauce

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345 cals, 13g fat, 50g carbs, 14g fiber, 9g - ½ TBS lemon juice - 3-4 TBS chickpea flour
protein *Place TVP in a bowl and cover with about - black pepper to taste - 1 tsp ground cumin
½ cup water and microwave for 1-1.5 min. - hot sauce to taste - 1 tsp ground coriander
When dry, take out and flavor with soy - ½ tsp paprika

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sauce and hot sauce. I also like mixing in *Blend all together and boil! - ½ tsp baking powder
the mushrooms. - ¼ tsp salt
1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber, - pinches of black pepper
7g protein
*Mix all together in a blender and the form
total
patties. Make at 400F for 18 min then flip
cals: for another 10 min.
1,337
1 serv = 4 falafels: 140 cals, 4.5g fat, 9g
carbs, 5g fiber, 6g protein

*For Salad (serves 1):

- 2 cups lettuce
 Breakfast Snack Lunch Snack Dinner
- 1 tomato shopped
- ½ cup sliced cucumbers
- ¼ sliced red onion

66 cals, 1g fat, 14g carbs, 3g protein

Serve with side of hummus...

½ cup: 94 cals, 2g fat, 18g carbs

...And quinoa!
¼ cup dry quinoa + ½ cup water, boiled
147 cals, 2.4g fat, 26g carbs, 2.8g fiber,
5.6g protein

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Vegan Protein Pancakes ½ large grapefruit Asparagus and Tofu Stir Fry* ½ cup minisweet peppers Black Bean Quinoa Burgers (makes 8
(see recipe from Monday) 64 cals, 16g carbs, 2.2g fiber, 1.3g protein - 1/4 cup quinoa 15 cals, 4g carbs, 1g fiber patties)
- 1/3 cup veggie broth - 10 baby carrots - 1.2 cup quinoa dried
175 cals, 3g fat, 24g carbs, 17g protein 10 almonds - ½ medium onion sliced 35 cals, 8g carbs, 1.8g fiber, 0.6g protein - 1 cup onion chopped
60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g - 1 garlic clove, minced - Hummus - ¼ cup sun dried tomatoes

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- Top with other half of banana protein - ¼ lb asparagus, sliced into small pieces ½ cup: 94 cals, 2g fat, 18g carbs - 1 can black beans
53 cals, 0.2 g fat, 13.5g carbs, 1.5g fiber, - 1 large carrot, julienned - 2 tsp garlic minced
0.6g protein - 2 oz extra firm tofu cut into 1” cubes - 2 tsp steak seasoning (or you can season
- ¼ TBS soy sauce to taste by yourself)
...and 2 scoops natural organic - ½ tsp rice vinegar

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unsalted peanut butter *Cook quinoa and then place in food
190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g *Boil quinoa: water, 1:2 for 15 min. Then processor along with other ingredients.
protein sautee everything else with the broth and Then bake at 350F for 20 min. Then flip for
add quinoa later. Drizzle wth sauces at the 10 min.
total end.
cals: 1 patty: 106 cals, 1.3g fat, 19g carbs, 5g
1,382 260 cals, 6.2g fat, 40g carbs, 6g fiber, 14g fiber, 5.3g protein (I'm eating 2 patties)
protein
Eat with some freshly-made Pico de Gallo
(just chop onions, cilantro, tomatoes,
jalapenos, salt, and lemon to taste) with a
mini side salad and piece of Ezekiel toast
with ½ avocado if you would like.

Ezekiel toast: 80 cals, 0.5g fat, 15g carbs,

3g fiber, 4g protein
½ avocado: 144 cals, 13g fat, 7.5g carbs,
6g fiber, 1.7g protein

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Scrambled Tofu* 1 apple Caesar Salad with eggplant Bacon Cream of Asparagus Soup Lettuce Wraps with Hoisin-Mustard
- ½ cup fresh mushrooms 53 cals, 14g carbs, 2.4g fiber, 0.3g protein (makes 4 serv) (see recipe from Tues) Tofu (makes 4 serv)
- 1 tomato
- 1 garlic clove 10 almonds For egg plant bacon: 1 serv: 108 cals, 2g fat, 12g carbs, 4g fiber, Tofu:
- 1 cup spinach 60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g - ½ lb egg plant 7g protein - 1 block extra firm tofu, sliced in 1/2” pcs

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- ½ lb of extra firm tofu pressed between protein - 2 TBS soy sauce - 2 tsp soy sauce
paper towels to remove moisture, then - ½ tsp liquid smoke 1 apple
crumbled 53 cals, 14g carbs, 2.4g fiber, 0.3g protein Sauce:
- ¼ tsp soy sauce For salad: - 1 tsp sesame oil
½ tsp lemon juice - 8 cups romaine lettuce 2 scoops natural organic unsalted - 1 red bell pepper, seeded and diced small

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- salt & pepper to taste peanut butter - 1 small onion, diced small
1 serv: 100 cals, 5g fat, 12g carb, 5g fiber, 190 cals, 16g fat, 7g carbs, 2.6g fiber, 8g - 3 cloves garlic, minced
*spray skillet with pam and sautee all. 4g protein (I'm eating 2 servngs) protein - ¼ tsp red pepper flakes or ½ tsp for spicy
- 2 TBS hoisin sauce (can get at asian food
351 cals, 24g fat, 17g carbs, 7.6g fiber, 26g For caesar dressing (optional) store)
protein - 1 TBS chopped shallot - 2 tsp yellow mustard
- 2 TBS cashew pieces
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- 1 TBS tahini Serve with iceberg lettuce
- 1 TBS miso
- 1/3 cup water 1 serving: 140 cals, 6g fat, 16g carbs, 2g
- 2 TBS lemon juice fiber, 9g protein (I'm eating 2 servings)
- 1 tsp dijon mustard

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- 1 TBS capers w/ brine
- 1/8 tsp salt
- black pepper

total 3 TBS = 1 serv: 60 cals, 4.5g fat, 5g carb,

cals: 2g protein
1,355

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Vanilla French Toast* Soy & Fruit Parfait Strawberry Spinach Salad ½ cup minisweet peppers Vegan Amaranth with Spinach Tomato
- 2 oz reg. silken tofu - ½ cup soy yogurt - 2 cups baby spinach leaves 15 cals, 4g carbs, 1g fiber Mushroom Sauce (makes 4 serv)*
- 2 TBS vanilla nondairy milk - ½ cup strawberries - ½ cup strawberries - 10 baby carrots
- pinch of ground cinnamon - 1 oz alfalfa sprouts 35 cals, 8g carbs, 1.8g fiber, 0.6g protein - 1 cup amaranth
- pinch of nutmeg 173 cals, 3g fat, 33g carbs, 6g protein - 2 TBS raw sunflower seeds - Hummus - 2.5 cups water

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- ½ tsp agave nectar ½ cup: 94 cals, 2g fat, 18g carbs - 2 TBS EVOO (or veggie broth)
- 2 slices of ezekiel bread 10 almonds 155 cals, 10g fat, 13g carbs, 8g protein - 1 bunch spinach
60 cals, 5.3g fat, 2g carbs, 1.2g fiber, 2.2g - 2 med tomatoes
*Blend everything but bread, then dip the protein Balsamic Vinaigrette (makes 4 serv) - 8 oz mushrooms
bread into mixture in a bowl and cook on - ¼ cup cashew pieces - 1.5 tsp oregano

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skillet over med heat for 3 min ea side til - 2 TBS chopped shallot - 1 garlic clove
golden brown. - ½ cup water - 1 TBS onion, minced
¼ cup balsamic vinegar
228 cals, 5g fat, 32g carbs, 6g fiber, 14g - 2 tsp dijon mustard *To cook amaranth, combine the grain and
total protein - 1 tsp agave nectar the watr in a saucepan with a pinch of salt.
cals: - ¾ tsp salt Bring to a boil then simmer for 20 in until all
1359 1 cup strawberries - some black pepper water is absorbed. Then set aside and
46 cals, 11g carbs, 3g fiber, 1g protein sautee the veggies, adding salt & pepper to
1 serv = 3 TBS: 75 cals, 4g fat, 8g carbs, taste. Serve with the veggie mixture over
2g protein amaranth!

Ezekiel toast: 80 cals, 0.5g fat, 15g carbs, 254 cals, 7.4g fat, 40g carbs, 6.5g fiber,
3g fiber, 4g protein 11.3g protein
½ avocado: 144 cals, 13g fat, 7.5g carbs,
6g fiber, 1.7g protein

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Green Monster Vegan Overnight Oats* Soy & Fruit Parfait Baked Falafel Salad Peanut Butter & Banana Toast Edamame & Quinoa Salad*
- 1 large handful of spinach - ½ cup soy yogurt (see recipe from Tues) - 1 slice ezekiel toast (See recipe from Mon)
- 1 large ripe banana - ½ cup strawberries - 1 TBS natural organic unsalted peanut
- 1.5 TBS chia seeds 1 serv = 4 falafels: 140 cals, 4.5g fat, 9g butter 297 cals, 7.2g fat, 45g carbs, 9g fiber, 16g
- 1 cup almond milk 173 cals, 3g fat, 33g carbs, 6g protein carbs, 5g fiber, 6g protein - ½ banana protein

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- 1/3 cup reg. Rolled oats dry
For Salad: 227 cals, 9g fat, 32g carbs, 9g protein
*Blend together all except for oats. In a 66 cals, 1g fat, 14g carbs, 3g protein
bowl mix together smoothie plus dry oats.
Place in fridge overnight. Hummus!

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½ cup: 94 cals, 2g fat, 18g carbs
323 cals, 9g fat, 56g carbs, 10g protein

Recipe by ohsheglows.com
total
cals:
1320
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Pick your favorite breakfast! Or get creative 1 fruit of choice. Add nuts if you'd like. Pick your favorite lunch! Or get creative and Pick your favorite snack! Or get creative and Pick your favorite dinner! Or get creative
and make something clever! make something awesome! surprise yourself! and make something out of this world!

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Good luck to everyone joining the Vegan Challenge May 28-June 10, 2012! Try this meal plan out for 2 weeks for maximal results. You may
mix and match meals from different days. Enjoy and embrace this experience! <3 Cassey

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