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com
Dark Choc & Date Oatmeal Classic Oatmeal Berry Smoothie Bowl Cacao Smoothie Bowl Carrot Cake Oatmeal Breakfast Burritos Breakfast Burritos

Chickpea Peanut Butter Chickpea Peanut Butter Tofu Teriyaki Tofu Teriyaki Lentil Stew with Mashed Vegan Caesar Salad Chickpea Peanut Butter
Curry Curry Potatoes Curry

Green Smoothie Green Smoothie Nut Butter Stuffed Dates Nut Butter Stuffed Dates Clif Builder Bar Berry Smoothie Berry Smoothie

Vegan Mac n' Cheese Tofu Teriyaki Lentil Stew with Mashed Lentil Stew with Mashed Vegan Caesar Salad Dinner out 800kcal Vegan Mac n' Cheese
Potatoes Potatoes

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Disclaimer: Not all recipes are available within
this meal plan.
For tailored meal plans and more recipes like
these head to www.miguelthevegan.com for
my 1:1 coaching or 7-day vegan meal plans.
Recommended Daily Intake (RDI) is the average daily
intake level of a particular nutrient that is likely to meet
the nutrient requirements of a healthy individual.
You can use this table as a reference to compare with
your micronutrient values in the next page.

Nutrient RDI

Fiber 25g
Vitamin A 3000 IU male / 2333 IU female
Vitamin C 90mg male / 75mg female
Calcium 1300mg
Iron 8mg male / 18mg female
Vitamin K 120μg male / 90μg female
Folate 400μg
Magnesium 400mg male/ 310mg female
Zinc 11mg male / 8mg female

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 24% 27% 26% 26% 23% 33% 28%
58% 55% 59% 60% 61% 48% 52%
18% 18% 15% 14% 16% 19% 20%

2136 2020 1821 1914 2036 2413 2127

62g 65g 56g 58g 53g 61g 70g
329g 301g 282g 299g 322g 200g 293g
Fiber 57g Fiber 53g Fiber 43g Fiber 44g Fiber 51g Fiber 41g Fiber 55g
Sugar 94g Sugar 84g Sugar 90g Sugar 97g Sugar 102g Sugar 55g Sugar 60g
101g 95g 69g 71g 87g 78g 112g
Vitamin A 16893IU Vitamin A 7595IU Vitamin A 11515IU Vitamin A 11583IU Vitamin A 25157IU Vitamin A 14717IU Vitamin A 19866IU
Vitamin C 77mg Vitamin C 151mg Vitamin C 165mg Vitamin C 156mg Vitamin C 111mg Vitamin C 99mg Vitamin C 119mg
Calcium 1494mg Calcium 1911mg Calcium 1170mg Calcium 1147mg Calcium 1393mg Calcium 1556mg Calcium 1565mg
Iron 31mg Iron 24mg Iron 20mg Iron 20mg Iron 26mg Iron 21mg Iron 32mg
Vitamin K 194µg Vitamin K 295µg Vitamin K 133µg Vitamin K 133µg Vitamin K 283µg Vitamin K 491µg Vitamin K 278µg
Folate 343µg Folate 442µg Folate 206µg Folate 230µg Folate 337µg Folate 543µg Folate 444µg
Magnesium 528mg Magnesium 684mg Magnesium 444mg Magnesium 514mg Magnesium 412mg Magnesium 450mg Magnesium 555mg
Zinc 10mg Zinc 12mg Zinc 6mg Zinc 6mg Zinc 6mg Zinc 8mg Zinc 12mg

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Banana Baby Spinach Croutons

Banana, Frozen Broccoli Silken Tofu
Blueberries Carrot Tofu
Lemon Cilantro Whole Wheat Tortilla
Medjool Dates Cucumber
Garlic
Tomato Balsamic Vinegar
All Natural Peanut Butter White Potato, Raw Capers
Almond Butter Yellow Onion Dijon Mustard
Maple Syrup Extra Virgin Olive Oil
Sesame Oil
Brown Rice, Dry Soy Sauce

Black Pepper Chickpeas, Cooked Sriracha

Cashews Dry Red Lentils Tomato Sauce

Cinnamon Quinoa, Dry

Corn Starch Red Lentil Pasta, Dry

Curry Powder Soy Milk, Unsweetened

Garlic Powder Soya Butter, Alpro
Ground Flax Seed Cacao Powder
Ground Ginger Cane Sugar
Hemp Seeds Ground Cloves 70% Dark Chocolate
Kala Namak, Black Salt Nutritional Yeast Clif Builder Bar, Any
Nutmeg Oats Dinner Out 800kcal
Oregano Unsweetened Coconut Flakes Protein Powder
Paprika
Turmeric

Frozen Berries
 https://www.miguelthevegan.com

Dark Choc & Date Oatmeal

10 minutes

Oats To a pot add the oats, soy milk and bring to a boil. Once it’s boiling reduce to
Soy Milk, Unsweetened simmer for 4-5 minutes. Turn the heat off and stir in the cinnamon and ground
Cinnamon flax seeds. Pour into a bowl and add the remaining toppings.

Ground Flax Seed

Medjool Dates
70% Dark Chocolate Soy milk -> 300ml (1 1/4 cup) any unsweetened plant based milk (soy being the
highest in protein)/ Dark chocolate -> 25g almond or peanut butter/ Medjool dates ->
120g (1) banana/ Ground flax seeds -> 10g (1 tbsp) hulled hemp seeds

692
24g
103g
Fiber 18g
Sugar 47g
21g
Vitamin A 632IU
Vitamin C 0mg
Calcium 671mg
Iron 9mg
Vitamin K 2µg
Folate 70µg
Magnesium 135mg
Zinc 2mg
 https://www.miguelthevegan.com

Classic Oatmeal
10 minutes

Oats To a pot add the oats, soy milk and bring to a boil. Once it’s boiling reduce to
Soy Milk, Unsweetened simmer for 4-5 minutes. Turn the heat off and stir in the cinnamon and ground
Cinnamon flax seeds. Pour into a bowl and add the remaining toppings.

Ground Flax Seed

Almond Butter
Banana Soy milk -> 300ml (1 1/4 cup) any unsweetened plant based milk (soy being the
Blueberries highest in protein)/ Almond butter -> 16g (1 tbsp) any nut butter/ Banana -> 50g (2)
medjool dates/ Ground flax seeds ->10g (1 tbsp) hulled hemp seeds

662
22g
99g
Fiber 18g
Sugar 32g
24g
Vitamin A 734IU
Vitamin C 15mg
Calcium 706mg
Iron 6mg
Vitamin K 12µg
Folate 105µg
Magnesium 215mg
Zinc 3mg
 https://www.miguelthevegan.com

Berry Smoothie Bowl

5 minutes

Soy Milk, Unsweetened Adding the milk first, add everything besides the blueberries, oats and hemp
Banana, Frozen seeds into a blender and blend until smooth. Pour into a bowl and add your
Frozen Berries toppings.

Ground Flax Seed

Cinnamon
Blueberries Soy milk -> 200ml (3/4 cup) any unsweetened plant based milk (soy being the
Oats highest in protein)/ Banana -> 165g (1/2) mango, frozen/ Oats -> 16g (1 tbsp) any nut
Hemp Seeds butter/ Hemp seeds -> 1 tbsp chia seeds

492
15g
79g
Fiber 15g
Sugar 33g
17g
Vitamin A 516IU
Vitamin C 33mg
Calcium 465mg
Iron 5mg
Vitamin K 8µg
Folate 80µg
Magnesium 181mg
Zinc 2mg
 https://www.miguelthevegan.com

Cacao Smoothie Bowl

5 minutes

Soy Milk, Unsweetened Adding the milk first, add everything besides the blueberries, oats and hemp
Banana, Frozen seeds into a blender and blend until smooth. Pour into a bowl and add your
Ground Flax Seed toppings.

Cacao Powder
Blueberries
Hemp Seeds Soy milk -> 200ml (3/4 cup) any unsweetened plant based milk (soy being the
Oats highest in protein)/ Oats -> 16g (1 tbsp) any nut butter/ Hemp seeds -> 1 tbsp chia
seeds

585
17g
96g
Fiber 16g
Sugar 40g
19g
Vitamin A 584IU
Vitamin C 24mg
Calcium 442mg
Iron 5mg
Vitamin K 8µg
Folate 104µg
Magnesium 251mg
Zinc 2mg
 https://www.miguelthevegan.com

Carrot Cake Oatmeal

10 minutes

Carrot Grate half a carrot. To a pot add the oats, soy milk, a splash of water, the grated
Oats carrot and bring to a boil. Once it’s boiling reduce to simmer for 4-5 minutes.
Soy Milk, Unsweetened Turn the heat off and stir in the spices and ground flax seeds. Pour into a bowl
and add the remaining toppings.
Cinnamon
Ground Ginger
Nutmeg
Ground Cloves Soy milk -> 300ml (1 1/4 cup) any unsweetened plant based milk (soy being the
Ground Flax Seed highest in protein)/ Ground flax seeds ->10g (1 tbsp) hulled hemp seeds/ Medjool dates
-> 120g (1) banana or 40g raisins
Medjool Dates
Unsweetened Coconut Flakes
Maple Syrup

653
17g
111g
Fiber 17g
Sugar 54g
20g
Vitamin A 5729IU
Vitamin C 2mg
Calcium 707mg
Iron 6mg
Vitamin K 7µg
Folate 77µg
Magnesium 147mg
Zinc 3mg
 https://www.miguelthevegan.com

Breakfast Burritos
25 minutes

Tofu Mince the garlic, chop the tomatoes and onion. Blend the silken tofu until
Garlic smooth. Heat a large skillet over medium-high heat and add the butter. Once
Silken Tofu hot, add the garlic and stir for 1 minute. Add the spices and stir. Pour the
creamed tofu in the pan and stir. Once the silken tofu has taken a yellow colour
Soya Butter, Alpro
crumble the firm tofu in the pan. Fold everything together for 1–2 minutes. In a
Turmeric
separate pan heat the olive oil and fry the onion and tomato for 5 minutes. Add
Black Pepper
the spinach in the last 2 minutes to wilt down. Serve with the scramble wrapped
Kala Namak, Black Salt in the 4 tortillas. Separate into 2 portions.
Extra Virgin Olive Oil
Tomato
Yellow Onion
Whole wheat tortillas -> 200g corn tortillas/ Tomatoes -> 1 red bell pepper,
Baby Spinach sliced
Whole Wheat Tortilla

650
33g
58g
Fiber 14g
Sugar 6g
32g
Vitamin A 6418IU
Vitamin C 31mg
Calcium 758mg
Iron 10mg
Vitamin K 231µg
Folate 230µg
Magnesium 185mg
Zinc 4mg
 https://www.miguelthevegan.com

Chickpea Peanut Butter Curry

25 minutes

Quinoa, Dry Dice the onion and tomatoes. Add the quinoa together with 480ml (2 cups)
Yellow Onion water to a pot and bring to a boil. Reduce to a simmer, cover with a lid and cook
Tomato for 20-24 minutes or until the water has evaporated. Add the onion and tomato
to a large skillet with a splash of water over medium-high heat and fry for 8-10
Tomato Sauce
minutes until golden. Add more water as you go so as not to stick. Then pour
All Natural Peanut Butter
everything else, along with a few splashes of water and stir (except quinoa and
Curry Powder
cilantro). Let it thicken up for 5-7 minutes. Serve on top of the cooked quinoa
Cane Sugar together with the cilantro. Separate into 3 portions.
Chickpeas, Cooked
Cilantro

Quinoa -> 150g brown rice or millet, dry/ Chickpeas -> 600g kidney beans,
cooked & drained (lower in calories)/ Peanut butter -> 48g (3 tbsp) any nut butter

558
18g
92g
Fiber 21g
Sugar 16g
28g
Vitamin A 2678IU
Vitamin C 26mg
Calcium 171mg
Iron 10mg
Vitamin K 29µg
Folate 116µg
Magnesium 192mg
Zinc 5mg