14 Day Meal Plan by @healthyvegandesserts

What I eat in a day
14 DAY
VEGAN
MEAL PLAN
14 INFLUENCERS' FULL DAY OF EATING TO
HELP YOU THRIVE ON A VEGAN DIET
Prepared exclusively for xenia.piciughin@gmail.com Transaction: 0065246968

What I eat in a day
14 DAY MEAL PLAN
We all know that we need to eat more plants. There are so It doesn't matter if you are 100% vegan, transitioning to
many benefits, both for the animals, the planet and for our vegan or vegan-curious, this meal plan contains delicious
health. So for us, like many others, the choice to switch to a recipes anyone can enjoy.
plant-based diet was a very easy one.
So let's dive into the good stuff, the FOOD!
But along the road, we stumbled upon many roadblocks. In
the beginning, one of our biggest challenges was to find Love,
inspiration for different kinds of plant-based meals. We
constantly ended up making the same food every day, and Jonathan & Helena
our taste buds got pretty bored after a while.
It wasn't until our journey on Bali, that we discovered vegan @jonathanandhelena
food we never tried before. We connected with talented @healthyvegandesserts
recipe creators on Instagram and found so much inspiration.
It was such a fun and exciting journey in many ways, and we @healthyvegansmoothies
got to know so many new vegan friends.
@healthyvegancuisine
That's when we asked some of our favorite recipe creators
and vegan influencers what they eat in a day. The result is @healthyvegancommunity
this 14 Day Vegan Meal Plan, filled with delicious, nutritious
and colorful recipes for breakfast, lunch, dinner and snacks. www.healthyvegandesserts.com

WEEK 1
CREATOR BREAKFAST LUNCH SNACK DINNER
@twospoons.ca Chocolate Oatmeal Quick Veggie Quinoa Raspberry Oat The Ultimate Baked
10 YAD
Bowl Muffins Falafels

Page 5-9
@amelietahiti Sweet Warming Fresh Exotica Salad Nutella Smoothie Tahitian Vanilla
20 YAD
Couscous Tempeh
Page 10-13
@danistrailcooking Berry Oatmeal Jars Easy Green Pasta Avocado and Hummus Red Bean Chili with
30 YAD
Toasties Rice
Page 14-17
@fivesechealth Favorite Green Gado Inspired Bowl Banana Mash Moroccan Spiced
40 YAD
Smoothie Stew
Page 18-21
@healthiielife Açai bowl Pita or Wrap Salad Raw Chocolate Peanut Nourish Bowl
50 YAD
Butter Cups
Page 22-25
@thelittleblogofvegan Strawberries & Cream Lentil & Avocado Roll Strawberry & Vanilla Vegan Margherita
60 YAD
Mermaid Pancakes Ups Nice Cream Pizza

Page 26-29
@mealsbymiri Blueberry Pie Oats Avocado Pasta Salad Black Bean Brownie Breakfast Tacos
70 YAD
Truffles
Page 30-33

WEEK 2
CREATOR BREAKFAST LUNCH SNACK DINNER
@healthiir Healthy Cocoa Puffs Falafel with Tahini Cookie Dough Protein Chili with Rice or
80 YAD
Sauce Bars Quinoa

Page 34-37
@thatgreenolive Apple & Cinnamon Vegan Puffy Omelette White Chocolate Cake Burrito Bowls
90 YAD
Pancakes with Fudge Brownie

Page 38-41 Topping
@photobymanda Gingerbread Pancakes Green Lentil Curry Raw Chocolate & Teriyaki Tofu Bowl
01 YAD
Coconut Bliss Balls

Page 42-45
@run2food Antioxidant-Packed High-Protein Pesto Cookie Dough Protein Vegan Tofu Veg Noodle
11 YAD
Acai Bowl Pasta Balls Stir Fry

Page 46-49
@sweetcoconutdiaries Ombre Vanilla Chia Chocolate and Berry Raw Cacao and Beetroot and Thyme
21 YAD
Jars Creamy Porridge Hazelnut Truffles Soup

Page 50-53
@therainboweatery Strawberry Nice Cream Sushi Sandwiches Stuffed Dates Pancake Pizza
31 YAD
& Homemade
Page 54-58 Cinnamon Granola
@vegamelon Whole-Wheat Lentil Bolognese Chocolate Mug Cake Quinoa-Cauliflower
41 YAD
Pancakes Curry
Page-59-62

DAY 01
LENNY
@vegamelon
BREAKFAST DAY 01
WHOLE-WHEAT PANCAKES
SERVES 1
INGREDIENTS
3/4 cup (90g) whole-wheat flour
1 tsp baking powder
1/2 tsp cinnamon
1 tbsp coconut sugar
1/4 cup (60g) applesauce
1/2 cup (120g) plant-based milk
INSTRUCTIONS
1. In a bowl, whisk together flour, baking powder, cinnamon, and sugar.
2. Pour in the applesauce and milk, then mix until combined & slightly
lumpy.
3. Spoon the batter onto a greased frying pan on medium-low heat.
4. When bubbles appear, flip and let cook until each side is golden brown.
5. Repeat with the remaining batter. Serve warm and enjoy!

LUNCH DAY 01
LENTIL BOLOGNESE
SERVES 3
INGREDIENTS
8 oz (230g) dry pasta
1 onion
3 garlic cloves
2 medium carrots
1 tsp dried oregano
1/2 tsp Italian spices
1/2 tsp chili flakes
3/4 tsp sea salt
2 tbsp tomato paste
28 oz (800g) crushed tomatoes
3/4 cup (150g) dry red lentils
INSTRUCTIONS
1. Cook the pasta according to the package. Drain and set aside.
2. Chop up the onion, mince the garlic and dice the carrots. Add in
a large pan and sauté for 4-5 minutes, until slightly softened.
3. Add in the spices and tomato paste and coat evenly. Rinse and
drain the lentils, then add them in to the pan together with the
crushed tomatoes. Stir to combine.
4. Bring to a simmer, then cover and cook on low for around 15
mins, stirring occasionally.
5. Once lentils are tender, serve the mixture over cooked pasta
and enjoy!

SNACK DAY 01
CHOCOLATE MUG CAKE
SERVES 1
INGREDIENTS
⅓ cup (50g) flour
2 tbsp cocoa powder
2 tbsp coconut sugar or sweetener of choice
½ tsp baking powder
1 tbsp peanut butter
¼ cup (60g) applesauce
¼ cup (60g) plant-based milk
INSTRUCTIONS
1. In a bowl, whisk together the peanut butter, applesauce, and
milk.
2. Add in the remaining ingredients; mix until combined. Pour the
batter into a large greased mug.
3. Bake in an oven-safe dish at 350 ℉ for 15-20 minutes, or
microwave for 60 seconds and continue microwaving at 30-
second intervals until the inside fully cooked - depending on
the power of your microwave oven.
4. Let cool slightly & enjoy!

DINNER DAY 01
QUINOA-CAULIFLOWER CURRY
SERVES 3-4
INGREDIENTS TO SERVE
3 medium (450g) potatoes rice, flatbread, or
3 cloves garlic grain of choice
1 tbsp ginger
1.5 tsp ground turmeric
1 tsp ground coriander
1/2 tsp chili powder
2 large (400g) tomatoes
1/3 cup (60g) dry quinoa
1/2 cup (120g) water
3 cups (250g) cauliflower florets
1 14-oz can (400g) coconut milk
1 14-oz can (400g) chickpeas
To taste: salt, pepper and lemon juice
INSTRUCTIONS
1. Cut the potatoes into cubes. Add to a pot, cover with water and
cook on medium-low heat until tender.
2. Mince garlic and ginger. Add to a large pot together with spices
and some oil/water and sauté on medium heat until fragrant.
3. Dice the tomatoes, and add in the pot together with quinoa, and
water. Stir and cover the pot for 5 minutes, then add in
cauliflower and coconut milk.
4. When quinoa and cauliflower are almost cooked through, stir in
cooked potatoes and chickpeas. Cook on low heat for 4-5 more
minutes. Season with salt, pepper, and lemon juice to taste.
Serve warm with your grains.
DAY 02
AMÉLIE
@amelietahiti
www.amelietahiti.com
amelietahiti
BREAKFAST DAY 02
SWEET WARMING COUSCOUS
SERVES 1
INGREDIENTS TOPPING
1/2 cup (120ml) couscous 1/2 cup (120ml) blueberries
1/2 cup (120ml) hot water 1 tbsp hazelnut butter
1/2 cup (120ml) unsweetened plant- coconut syrup to taste
based milk coconut chips to taste
2 cardamom cloves Crushed hazelnuts to taste

INSTRUCTIONS
1. In a bowl, add couscous and cardamom. Pour over the hot water and
let soak for a couple of minutes.
2. Fluff the couscous, add plant-based milk of choice and stir until
creamy.
3. Transfer to your bowl and add the toppings!

LUNCH DAY 02
FRESH EXOTICA SALAD
SERVES 1
INGREDIENTS
1 1/2 cup (350ml) greens of choice
1/4 fresh cilantro
1/2 big ripe mango
1 cup (240ml) cooked quinoa
1/2 shallot
1/3 cup (80ml) shredded beetroot
1/2 avocado
1/4 tsp salt
lemon juice to taste
pepper to taste
DRESSING
1 tbsp olive oil
1 tbsp of lime or lemon juice
INSTRUCTIONS
1. Cook quinoa according to the package. Reserve 1 cup (240ml) of
cooked quinoa for the salad.
2. Finely chop the shallot, shred the beetroot and cut the mango into
cubes.
3. Mash the avocado together with the lemon juice, salt, and pepper.
4. Make the dressing by mixing the olive oil and lemon juice.
5. Massage the greens with your dressing, then add remaining
ingredients and toss it all together! You will now have a filling
lunch with nicely balanced flavors.

SNACK DAY 02
NUTELLA SMOOTHIE
SERVES 1
INGREDIENTS
1.5 frozen bananas
1 tablespoon coconut sugar or 2 medjool dates  
3 tablespoons pure cacao powder  
12 hazelnuts
A few cashews or macadamia nuts  
Juice from 1/2 lemon
1/2 cup (120ml) of water or almond milk  
extra ice
INSTRUCTIONS
1. Simply add everything to a blender and blitz for a couple of
minutes. If you do not have a high-speed blender, start with the
water and the nuts an blend until smooth before adding the other
ingredients.
2. Blend until smooth

DINNER DAY 02
TAHITIAN VANILLA TEMPEH
SERVES 2-3
INGREDIENTS
1 1/2 cups (350ml) rice
7.1oz (200g) organic tempeh
1 ¼ cup (300ml) soy cream
1 fresh vanilla bean
fresh salad
lime
MARINADE
2 tbsp tamari
1 tbsp maple syrup  
2 tbsp olive oil  
2 tbsp of finely chopped fresh lemongrass
INSTRUCTIONS
1. Cook the rice according to the package.
2. Chop the lemongrass finely (remove the first few layers as they
are really hard).
3. In a big bowl, add tamari, maple syrup, and olive oil and mix
together. Add the lemongrass.
4. Cut the tempeh into cubes, add it to marinade and let sit in the
fridge for at least 1-2 hours.
5. In a pan, add the tempeh without excess marinade. Sauté until
golden brown.
6. Add the soy cream and the vanilla from the bean and cook for a
few more minutes. Serve with the rice & greens and a squeeze of
lemon on top!
DAY 03
DANIELA
@danistrailcooking
BREAKFAST DAY 03
BERRY OATMEAL JARS
SERVES 2
INGREDIENTS
1 cup (240ml) oat milk
1 cup (240ml) oats
1 tbsp chia seeds
1 scoop plant-based protein powder
TOPPING
Blueberries and walnuts, or raspberries and pecan nuts
INSTRUCTIONS
1. In a pot, add oats, oat milk, chia seeds, and plant-based protein.
Cook until soft.
2. Add blueberries and raspberries in the bottom of two jars, and
layer with the oatmeal.
3. Top off with walnuts and pecan nuts.

LUNCH DAY 03
EASY GREEN PASTA
SERVES 2
INGREDIENTS
Pasta of your choice
1 garlic clove
1 onion
1 small zucchini
1 handful of brussel sprouts
1 handful of cabbage
salt and pepper to taste
0.6 cups (150ml) of vegetable stock
TOPPING
Fresh basil, flowers and toasted pine nuts for decoration
INSTRUCTIONS
1. Cook the pasta according to the package. Drain.
2. Chop up onion and garlic. Add to a pan and sauté until soft.
3. Cut zucchini in rough pieces and steam in a pot until soft. In a
high-speed blender, add the zucchini, sautéd onion and garlic,
vegetable stock, salt, and pepper. Blend until smooth.
4. Steam the brussel sprouts and cabbage until soft. Add it to the
cooked pasta and mix it together with the pasta sauce.
5. Top the pasta with some fresh basil leaves, flowers, and toasted
pine nuts.

SNACK DAY 03
AVOCADO AND HUMMUS TOASTIES
SERVES 2
INGREDIENTS
3.5 oz (100 g) canned or pre cooked chickpeas
0.2 cups (50 ml) cold water
1.75 oz (50 g) Tahini
2 garlic cloves
1-2 teaspoons olive oil
juice from half a lemon
salt to taste
1 ripe avocado
Sourdough bread
TOPPING
Blueberries
INSTRUCTIONS
1. To make the hummus, add chickpeas, garlic, lemon juice, and tahini
into a high-speed blender. Blend while adding cold water until it forms
a paste.
2. Add olive oil and salt to taste.
3. To make avocado roses: Cut avocados in half and peel off the skin.
Lay avocado with the cut side down, cut it in thin stripes diagonally
without separating the slices from one another. Fan out the avocado
slices to shape a line with slices overlapping each other. Start rolling
it in at one side to form a beautiful rose!
4. Toast sourdough bread and spread the hummus on top. Top with your
avocado roses and blueberries.

DINNER DAY 03
RED BEAN CHILI WITH RICE
SERVES 2-3
INGREDIENTS
1 1/2 cup (350 ml) rice
1 red onion
1-2 garlic cloves
1 tsp paprika powder
1 tsp salt
1 tsp chili powder
1 tsp sweet paprika powder
Pepper to taste
2 tbsp tomato paste
1 can finely chopped tomatoes
1 can red beans
1 avocado
Oil for sauteing
Fresh basil
INSTRUCTIONS
1. Boil the rice according to the instructions.
2. Chop the onion and garlic, add in a big pan and sauté for a few
minutes until soft.
3. Add paprika powder, salt, chili powder, sweet paprika powder
and pepper. Sauté one more minute.
4. Add tomato paste and the can of finely chopped tomatoes and
let it boil for 2 minutes.
5. Rinse and drain the red beans and add it to the pan together
with 1 cup (240ml) of water. Let simmer for 15 minutes.
6. Top your chili with avocado and fresh basil just before serving.
DAY 04
ALEXANDRA
@fivesechealth
www.fivesec.co
Alexandra Andersson
BREAKFAST DAY 04
FAVORITE GREEN SMOOTHIE
SERVES 1
INGREDIENTS
3 fresh bananas
1 cup (240ml) frozen mango
1 cup (240ml) fresh spinach
1 tbsp flax seeds
1 tsp green spirulina powder
1 tbsp plant protein powder
1/2 cup (120ml) water
INSTRUCTIONS
1. Add all the ingredients to a blender and blend until smooth.
2. Serve in a big glass or jar.

LUNCH DAY 04
GADO INSPIRED BOWL
SERVES 2
INGREDIENTS
For the veggies For the tempe For the dressing
2.8 oz (80g) glass noodles 7 oz (200g) tempe 3 tbsp peanut butter
1 red bell pepper 2 tbsp tamari 1 tbsp lime juice
1/2 cucumber 1 tbsp fresh ginger 1 tbsp tamari
2 cup (470ml) red cabbage 1/2 tbsp maple syrup
2 cup (470ml) lettuce
1/2 cup (120ml) coriander
INSTRUCTIONS
1. Boil the tempeh for 10 minutes. In the meanwhile mix the tamari &
minced ginger in a bag or a sealable box
2. Cook the glass noodles according to the package. Rinse and drain.
3. When the tempeh is done boiling, chop it into small cubes and add
them into the bag or sealable box with the marinade, give it a shake
and let marinade for 15 minutes
4. Add the tempeh cubes on a baking sheet and bake at 356F/180C for
about 20 minutes or until they are dark brown
5. In meanwhile make the peanut butter dressing by combining peanut
butter, tamari (if the peanut butter isn't salted), lime and maple. Stir
with a spoon and add small amounts of water until your desired
consistency is reached, set aside
6. Chop the lettuce, red cabbage, coriander, cucumber and bell pepper.
7. When the tempeh is done, assemble your bowls starting with lettuce
and place glass noodles, snd the veggies. Finish off with the tempeh,
coriander, and peanut butter dressing!
Notes: I often swop the glass noodles for 1 cup / 240ml cooked brown
rice per serving
SNACK DAY 04
BANANA MASH
SERVES 1
INGREDIENTS
1/2 fresh banana
1 cup (240ml) rolled oats
3/4 cup (180ml) plant milk
1/2 tsp cinnamon
TOPPING
Fresh strawberries
INSTRUCTIONS
1. Mash the banana
2. Add rolled oats, plant milk, cinnamon and the mashed banana in
a jar. Stir to combine and seal with a lid.
3. Store the jar in the fridge for at least 30 minutes or overnight.
4. Enjoy!

DINNER DAY 04
MOROCCAN SPICED STEW
SERVES 2
INGREDIENTS TOPPING
1 cup (240ml) brown rice dry Fresh parsley to taste
1 yellow onion Lemon to taste
2 garlic cloves
1 tbsp yellow curry powder
1 tbsp tomato paste
1 tsp ginger, ground
1/2 tsp cumin, ground
1/4 tsp cayenne, ground
2 cup (470ml) water
1/2 cup (120ml) full fat coconut milk
2 medium carrots
1/2 cup (120ml) dry red lentils
INSTRUCTIONS
1. Cook the brown rice according to the package.
2. Chop the onion, mince the garlic and chop the carrot in bite sizes.
3. In a deep pan on medium heat, add the chopped onion and garlic with a
splash of water and sauté until the onion is soft. Add more water if
needed and all of the spices, stir till combined.
4. Add water and coconut milk and bring to a boil. Add the chopped
carrot and lentils and let simmer on medium heat for 15 minutes.
5. Serve in a bowl together with the brown rice, a slice of lemon and top
off with chopped parsley!

DAY 05
CASSIDY
@healthiielife
Cassidy Bates
BREAKFAST DAY 05
AÇAI BOWL
SERVES 1
INGREDIENTS
1 frozen banana
1 açai packet
1/2 cup (120ml) frozen blueberries
1/4 cup (60ml) frozen raspberries
1/3 cup (80 ml) coconut milk
TOPPING
Fresh fruit, nuts, seeds, and granola
INSTRUCTIONS
1. In a high-speed blender, add banana, açai, blueberries, raspberries
and coconut water. Blend until smooth and creamy, add extra
liquid if needed.
2. Pour into a bowl, top with fresh fruit nuts and seeds and enjoy!

LUNCH DAY 05
PITA OR WRAP SALAD
SERVES 2
INGREDIENTS
2 pita or wrap bread
2 tbsp of hummus
1/2 an avocado
1/2 a carrot
4 small tomatoes
Handful of spinach
1/4 capsicum
Optional: Sesame seeds and sprouts
INSTRUCTIONS
1. Shed the carrot, chop the tomatoes and slice the capsicum and
avocado.
2. Add 1 tbsp of hummus on both pita bread. Top with chopped
veggies, avocado and spinach.
3. Wrap up and enjoy!

SNACK DAY 05
RAW CHOCOLATE
PEANUT BUTTER CUP
MAKES 6
INGREDIENTS
1/4 cup (60ml) cacao powder
1/4 cup (60ml) coconut oil
3 tbsp rice malt or sweetener of choice
6 tbsp of peanut butter
INSTRUCTIONS
1. In a small bowl, add cacao powder, coconut oil, and rice malt. Mix
together until well combined.
2. In cupcake liners, add 1 tbsp to each liner and then put them in
the freezer for 5-10 minutes.
3. Take them out of the freezer and add 1 tbsp of peanut butter to
the center of each liner, then top with the rest of the chocolate
sauce. Refrigerate until set.

DINNER DAY 05
NOURISH BOWL
SERVES 1
INGREDIENTS
1/4 cup (60ml) rice
1/2 cup (120ml) pumpkin
4 tomatoes
1/2 an avocado
1/2 a grated carrot
1/4 cup (60ml) shredded beetroot
Handful of lettuce
1/4 block of tofu or tempeh
TOPPING
edamame beans, lemon, sprouts, and hummus
INSTRUCTIONS
1. Boil the rice according to the package.
2. Roast cubed pumpkin in the oven for 30 minutes at 356F/180C.
3. Fry some cut tempeh in a pan for 5 minutes on each side.
4. Chop up the tomatoes, grate the carrot and shred the beetroot.
In a large bowl add the chopped veggies, rice, beetroot,
pumpkin, tempeh, and extra ingredients if desired. Enjoy!

DAY 06
HOLLY
@thelittleblogofvegan
thelittleblogofvegan.com
The Little Blog of Vegan
BREAKFAST DAY 06
STRAWBERRIES & CREAM
MERMAID PANCAKES
8-10 PANCAKES
8.8 oz (250g) of plain flour (I use gluten-free) Coconut whipped cream
1 1/2 tbsp of baking powder
2 tbsp of golden caster sugar
1/4 tsp of salt
2 tsp of strawberry powder
1 ¼ cup (300ml) unsweetened almond milk
3 tbsp of light olive oil
INSTRUCTIONS
1. Add the flour, baking powder, sugar, salt, and strawberry powder into
a bowl and mix.
2. Add dairy-free milk and oil. Mix until smooth and let sit for 5 minutes.
3. Heat a tablespoon of oil in a frying pan. Add about 2 tbsp of batter at
a time, and cook until both sides are golden.
4. Serve with coconut whipped cream. I also used my homemade fondant
shells and flowers for decoration! Best enjoyed fresh, day of making.
LUNCH DAY 06
LENTIL & AVOCADO ROLL UPS
MAKES 15
INGREDIENTS
5 tortilla wraps (I use gluten-free)
4 large avocados
2 limes
2 large garlic cloves
1/4 tsp of chili flakes
Pinch of salt
Handful of coriander
Handful of tomatoes
Ready cooked lentils
TO SERVE
Cocktail sticks, fresh salsa, dairy-free cheese
etc.
INSTRUCTIONS
1. In a mixing bowl, add in the avocado, juice from the limes, crushed
garlic, chili flakes, and salt. Mash until smooth guacamole.
2. Lay a tortilla wrap on a plate and spread over the guacamole. Chop
the tomatoes and sprinkle over together with some fresh
coriander leaves and the lentils.
3. Roll up the tortilla and slice into rolls and serve. I stuck in some
cocktail sticks to help the rolls stay in shape.

SNACK DAY 06
STRAWBERRY & VANILLA
NICE CREAM
SERVES 4
INGREDIENTS
10.5 oz (300g) of frozen bananas
1 teaspoon of vanilla bean paste
1.75 oz (50ml) of unsweetened almond milk
Optional: Strawberry powder
TOPPING
Chia seeds or nuts
INSTRUCTIONS
1. In a blender/food processor, add in the frozen bananas, vanilla,
and almond milk.
2. To make the strawberry flavor, add in the strawberry powder and
whizz up until combined.
3. Pour or pipe into a glass/bowl and serve. You could even sprinkle
over some chia seeds or nuts for added protein and texture. Best
served fresh & store in the freezer like you would ice cream.

DINNER DAY 06
VEGAN MARGHERITA PIZZA
SERVES 2
INGREDIENTS
10.5 oz (300g) of plain flour (I use gluten-free)
1 tsp of yeast powder
1 tsp of salt
0.85 cups (200ml) of warm water
1 1/2 tbsp of light olive oil
1 carton of tomato
2 garlic cloves
2 tbsp of tomato puree
TOPPINGS
Vegan mozzarella from MozzaRisella and Vegan cheddar from
Cheezly, Chili flakes, Black pepper, fresh basil leaves, sliced
tomatoes, garlic oil etc.
INSTRUCTIONS
1. Mix the flour, yeast, and salt in a bowl and combine. Add the water
and oil and mix until a wet dough forms. On a floured surface, knead
for around 5 minutes, then pop it into a bowl and cover. Let rise for
around 10 minutes.
2. On a floured surface, cut the dough in half and roll out until very thin.
Place onto a pizza tray and brush some oil around the rim of the base.
3. In a processor, add in tomatoes, garlic cloves, and tomato puree and
mix until smooth.
4. Add the tomato sauce to the pizzas and top off with dairy-free finely
sliced mozzarella cheese and grated cheddar cheese, along with
some chopped tomatoes, basil leaves, chili flakes, and pepper.
5. Bake in the oven at 356F/180C for 8-10 minutes. Serve warm with
some fresh basil leaves and garlic oil. Best enjoyed fresh!
DAY 07
MIRIAM
@mealsbymiri
mealsbymiri
BREAKFAST DAY 07
BLUEBERRY PIE OATS
SERVES 1
INGREDIENTS
For the oats For the blueberries
1.4 oz (40g) quick oats 2.5 oz (70g) blueberries
1.4 oz (40g) banana 1 tsp lemon juice
7 oz (200g) plant milk of choice 1 tsp cornstarch + 2 tsp water, mixed
½ tsp cinnamon 1 tsp sweetener of choice
½ tsp cardamom
½ tsp maca powder TOPPING
A pinch of salt Muesli, nut butter, banana, maple syrup.
INSTRUCTIONS
1. Toast your oats and spices in a pot until lightly brown and fragrant.
Mash your banana and add it to your oats together with plant milk.
Let simmer for about 5-10 minutes until thick and creamy.
2. Add blueberries, lemon juice and sweetener to a pot with a splash
of water. Bring to a simmer. Stir in cornstarch mixture and let
simmer until thick.
3. In a bowl, add in your oats, blueberry mixture and toppings like
muesli, nut butter, banana and maple syrup.
LUNCH DAY 07
AVOCADO PASTA SALAD
SERVES 1
INGREDIENTS TOPPING
2.8 oz (80g) dry pasta 2 tbsp pomegranate seeds
1 avocado 2 cherry tomatoes
1 tsp nutritional yeast 1 tbsp sundried tomatoes
1 tbsp olive oil 2 tbsp chopped walnuts
2 tsp balsamic vinegar
1 pinch of chili flakes
salt and pepper to taste
1 cup leafy greens
INSTRUCTIONS
1. Cook your pasta according to the package. Reserve 1 tbsp of the
pasta water before draining and rinsing.
2. Mash half of your avocado in a bowl with the 1 tbsp of pasta water,
balsamic vinegar, olive oil, nutritional yeast, salt, and pepper. Add
this to your pasta.
3. Toss in about 1 loosely packed cup of leafy greens to your pasta.
Slice up your tomato and sundried tomato, sprinkle it on top along
with pomegranate seeds, walnuts, and chili flakes.
4. Finally, slice up the other half of your avocado and fan it out on top.

SNACK DAY 07
BLACK BEAN BROWNIE TRUFFLES
MAKES 8 TRUFFLES
INGREDIENTS
5.3 oz (150g) black beans
0.7 oz (20g) buckwheat flour
0.7 oz (20g) coconut sugar
1.4 oz (40g) soy milk
0.7 oz (20g) Cocoa powder
Optional: 0.5 oz (14g) salted caramel protein powder
COATING
Cocoa powder, beetroot powder, coconut or chopped nuts
INSTRUCTIONS
1. Put all ingredients into a food processor and blend until smooth.
2. Make the dough into bite-size balls, and roll your truffles in some
cocoa powder, beetroot powder, coconut or chopped nuts before
serving.

DINNER DAY 07
BREAKFAST TACOS
SERVES 1-2
INGREDIENTS
For the tofu For the tacos
10.5 oz (300g) silken tofu 4-6 corn tortillas
2.5 oz (70g) black beans 8 slices of cucumber
0.9 oz (25g) corn 4 leaves of cos/romaine lettuce
2 tbsp nutritional yeast 1/3 cup (80ml) loosely packed spinach
0.25 tsp Coriander 1/3 cup (80 ml) thinly sliced red cabbage
0.5 tsp of Cummin ½ avocado, thinly sliced
0.5 tsp black salt 2-3 tbsp vegan chipotle mayo
0.5tsp of smoked paprika (alternatively mix regular vegan mayo
0.5 tsp of turmeric. with some hot sauce and smoked
To taste: Salt and pepper paprika)
INSTRUCTIONS
1. Add your silken tofu to a pan and “scramble” with a spatula. Add
beans, corn, and spices and cook until most of the moisture has
evaporated and the texture resembles scrambled eggs.
2. Chop up your veggies. Heat up your tortillas and add your lettuce,
cabbage, spinach, tofu scramble, cucumbers and avocado to each
taco. Drizzle some vegan mayo on top.

DAY 08
NATALYA
@healthiir
www.healthiir.com
@healthiir
BREAKFAST DAY 08
HEALTHY COCOA PUFFS
SERVES 2
3 tbsp coconut oil Fresh almond milk
3 tbsp maple syrup
3 tbsp unsweetened cacao
powder
3 cups (700ml) quinoa cereal
INSTRUCTIONS
1. To a mixing bowl, add coconut oil, maple syrup, and cacao powder, and
mix well.
2. Add quinoa cereal and mix. Make sure the cereal is coated well with
the chocolate mixture.
3. Transfer the cereal to a baking sheet and bake on 350F/180C for 5
minutes.
4. Set aside and allow to cool for 5 minutes. You may need to use your
hands to separate whatever pieces stuck together. Serve with fresh
almond milk!
LUNCH DAY 08
FALAFEL WITH TAHINI SAUCE
SERVES 4
INGREDIENTS
1 lb (450g) dry garbanzo beans/chickpeas 2 tsp cumin
1 small onion 1 tsp ground coriander
1 cup (240ml) fresh parsley with no stems ¼ tsp black pepper
5 cloves garlic ¼ tsp cayenne pepper
2 tbsp chickpea flour 1/2 cup (120 ml) tahini
Olive oil for frying Juice of 1 lemon
Sesame seeds for topping 2 tbsp water
2 tsp salt 1 garlic clove
Salt, to taste
TO SERVE
Fresh tabbouleh or pita
with lettuce, tomato, and
cucumbers
INSTRUCTIONS
1. Soak the garbanzo beans/chickpeas overnight.
2. Drain, rinse and pulse in a food processor until a rough meal forms.
3. Chop onion, parsley, garlic, and add it in a food processor together
with chickpea flour and spices. Pulse again until a paste-like
mixture.
4. Form falafel mixture into round balls, top with sesame seeds and
fry in olive oil on medium heat until golden brown.
5. For the sauce, add tahini, lemon juice, water, garlic, and salt to a
blender and blend until smooth. Add more water if needed.
6. Serve the falafels with the tahini sauce and fresh tabbouleh or a
pita with lettuce, tomato, and cucumbers.
SNACK DAY 08
COOKIE DOUGH PROTEIN BARS
MAKES 8 BARS
INGREDIENTS
1/2 cup (120ml) coconut flour
1/2 cup (120ml) almond flour
1/2 cup (120ml) vanilla protein powder
1-2 tbsp maple syrup
1/4 cup (60ml) cashew butter
1/2 cup (120ml) almond milk
Vegan chocolate chunks or chocolate chips
to taste
INSTRUCTIONS
1. Pulse coconut flour, almond flour, and vanilla protein powder in a
blender. Add maple syrup, cashew butter, and almond milk, and pulse
until it sticks together.
2. Transfer mixture to a piece of parchment paper and fold in as much
chocolate as you like.
3. Using a rolling pin, roll out protein cookie dough into a square.
Transfer to the fridge for at least 30 minutes firm up.
4. When ready to serve, use a knife to cut into bars.

DINNER DAY 08
CHILI WITH RICE OR QUINOA
SERVES 4
INGREDIENTS 2 cans black beans

1 onion 2 Tbsp cumin
4 garlic cloves 3-4 tsp salt
2 medium carrots 2 tsp oregano
2 celery stalks 2 tsp paprika powder
1/4 cup (60ml) olive oil 1 tsp chili flakes
1 can diced tomatoes Juice of 1 lime
1 can whole cherry tomatoes Cilantro, for garnish
2 cans kidney beans
INSTRUCTIONS
1. Roughly chop the onion, garlic, carrots, and celery stalks. Add to a
food processor and pulse until finely chopped.
2. In a pan, add olive oil and turn heat to high. Add the vegetable mixture
and a pinch of salt and sauté for several minutes until soft.
3. Add the cans of diced tomatoes and whole cherry tomatoes, and stir.
Add in the spices. Drain and rinse the kidney beans and black beans
and add them to the pan as well. Stir.
4. Squeeze 1 lime over the chili, and garnish with cilantro. Ready to
serve!

DAY 09
OLIVIA
@thatgreenolive
www.thatgreenolive.com
BREAKFAST DAY 09
APPLE & CINNAMON PANCAKES
MAKES 1 STACK
INGREDIENTS
For the pancakes ½ tsp lemon juice/apple cider vinegar
⅓ cup (80ml) oat flour 1 tsp tahini
¾ tsp cornstarch handful finely chopped apple
1 tsp chia seeds Cinnamon Maple Fried Apple
1 tsp cinnamon ¼ large apple, chopped
1 tsp baking powder ¼ tsp cinnamon
1 tbsp date syrup 1 tsp maple syrup
⅓ cup (80ml) almond milk pinch salt
½ tsp vanilla extract
INSTRUCTIONS
1. To make the pancakes, combine all the pancake ingredients in a
mixing jug. Rest the batter for 15 minutes.
2. Fry spoonfuls of batter on medium heat. Flip when set on the top.
3. Combine all ingredients for the cinnamon maple fried apples in a
small saucepan. Cook for 15 minutes over medium heat, stirring
occasionally, until soft and caramelized.
4. When cooked, stack pancakes and top with fried apples and extra
maple syrup if wanted.
LUNCH DAY 09
VEGAN PUFFY OMELETTE
SERVES 1
INGREDIENTS FILLING
¼ cup (60ml) chickpea flour sauteed greens, corn, capsicum,
½ tsp nutritional yeast tomato, radish, and pineapple
Pinch asafoetida*
Pinch salt
¼ cup (60ml) almond milk
¼ tsp baking powder
¼ tsp apple cider vinegar
INSTRUCTIONS
1. Whisk all ingredients in a mixing jug until smooth. Rest batter for 15
minutes.
2. Heat a lightly greased frying pan over medium heat. When hot, pour in
all of the batter, spread it out but leave enough space to get the
spatula underneath.
3. When cooked through, place fillings of choice down one half of the
omelet (I used sautéd greens, corn, capsicum, tomato, radish, and
pineapple). Fold the other half of the omelet over the fillings and
transfer to a plate. Enjoy with hummus or your favorite sauce!
Notes: Asafoetida gives the omelet a pungent, eggy taste. I recommend

it for an authentic flavor!
SNACK DAY 09
WHITE CHOCOLATE CAKE WITH
FUDGE BROWNIE TOPPING
SERVES 1
INGREDIENTS For the fudge brownie topping

For the white chocolate cake 17.6 oz (500g) sweet potato
½ cup (120ml) almond meal ¼ cup (60ml) cocoa powder
½ cup (120ml) oat flour ¼ cup (60ml) peanut butter
1 tbsp cornstarch ¼ cup (60ml) maple syrup
2 tsp ground flaxseed ¼ cup (60ml) + 2 tbsp coconut oil
1 tsp baking powder ¼ cup (60ml) + 2 tbsp hot water
Pinch salt (adjust to consistency)
4 tsp maple syrup 2 tsp vanilla extract
½ tsp lemon juice/apple cider vinegar ¼ tsp salt
0.85 cups (200ml) coconut milk
1 tbsp cacao butter, melted
TOPPING
Banana figures and fresh blueberries
INSTRUCTIONS
1. Cut the sweet potatoes into cubes. Roast at 350F/180C for 30-40
minutes until soft.
2. To make the cake, combine all ingredients until a smooth batter is
formed. Pour into a lined loaf tin and bake at 350F/180C for 20-25
minutes. Allow cooling in the tin.
3. To make the topping, blend together all ingredients in a food
processor until smooth. When the base has cooled, add the topping on
top of the cake and place the tin in the refrigerator for 4 hours, or
until set.
4. Run a knife under hot water to make it easier to cut. Cut in squares
and top with blueberries and banana figures!
DINNER DAY 09
BURRITO BOWLS
SERVES 2
INGREDIENTS Sunflower Seed Melted Cheese

For the base 1/4 cup (60ml) sunflower seeds,
1/3 cup (80ml) dry brown rice soaked for 3 hours or overnight
kernels of 1/2 an ear of corn 1 tbsp water
2/3 cup (160ml) drained black beans 1/3 cup (80ml) coconut cream
½ tbsp tahini
Smoked Paprika Chips 1 tbsp nutritional yeast
½ tortilla 1/4 tsp ground pink Himalayan salt
Olive oil 2 tsp turmeric
Smoked paprika Optional: Small pinch asafoetida*
Salt and pepper
TOPPINGS
Hot sauce, coconut yogurt, baby corn,
cherry tomatoes, guacamole, fresh
coriander, alfalfa sprouts
INSTRUCTIONS
1. Cook brown rice according to package. Drain and cool.
2. Place all ingredients for the cheese in a high-speed blender. Blend
until smooth.
3. Slice the tortilla into 4 wedges. Drizzle with olive oil, sprinkle with
smoked paprika, salt, and pepper, and bake at 350F/180C for 2-5
minutes until browned and crisp.
4. Add rice, drained black beans, and corn to a bowl. Top with smoked
paprika chips, desired vegetables, hot sauce and other toppings.
Drizzle with your sunflower seed melted cheese!
Notes: Asafoetida gives a pungent, eggy taste. I recommend it for an
authentic flavor!
DAY 10
AMANDA
@photobymanda
www.photobymanda.co
Amanda Eklund
BREAKFAST DAY 10
GINGERBREAD PANCAKES
MAKES 1 STACK
INGREDIENTS TOPPING
For the pancakes Pecan nuts to taste
2 cups (470ml) of oat flour Agave syrup to taste
1 cup (240ml) of oat milk Banana to taste
1 tsp baking powder
1 tsp cinnamon
1/2 tsp cardamom
1/2 tsp clove
A pinch of ginger powder
INSTRUCTIONS
1. In a bowl, mix all ingredients for the pancakes.
2. Fry the pancakes on medium heat until golden brown and make
a stack.
3. In the pan, add the pecan nuts and some agave syrup. Pour it
over the pancakes and top off with some sliced bananas.

LUNCH DAY 10
GREEN LENTIL CURRY
SERVES 2
INGREDIENTS
0.8 cups (200ml) basmati rice
7 oz (200g) green lentils
17.6 oz (500g) crushed tomatoes
2 tsp curry powder
1 pinch of cayenne pepper
1 tsp cumin
1/2 yellow onion
1 tbsp agave syrup
INSTRUCTIONS
2. Boil the green lentils according to the package. Drain.
3. Chop up the onions, add to a pan and sauté in some coconut oil until
soft.
4. Add the lentils, spices and crushed tomatoes. Let it simmer for 10
minutes on medium heat.
5. Serve with the basmati rice.

SNACK DAY 10
RAW CHOCOLATE & COCONUT
BLISS BALLS
MAKES 8-10
INGREDIENTS COATING
For the bliss balls 1 tbsp lingonberry powder
10 dates 1 tbsp Blueberry powder
2 cups (470ml) of gluten-free oats 1 tbsp cacao powder
¼ cup (60ml) of cacao powder 1 tbsp shredded coconut
½ cup (120ml) of water
2 tbsp coconut oil
2 tbsp rice flour or coconut flour
A pinch of vanilla powder & salt
INSTRUCTIONS
1. Mix all the ingredients for the bliss balls. Add more rice flour or
coconut flour if the dough is too sticky. Roll into bite-size balls.
2. Roll in shredded coconut, cacao powder, lingonberry powder, and
blueberry powder!

DINNER DAY 10
TERIYAKI TOFU BOWL
SERVES 2
0.4 cup (100ml) rice Baby spinach, asparagus, and sesame
3.5 oz (100g) natural firm tofu seeds
1 tbsp soy sauce
1 garlic clove
1/3 tsp salt
1/2 tsp ginger powder
1/2 cup (120ml) water
3 tbsp agave syrup
INSTRUCTIONS
2. Cut the tofu into cubes and fry in a pan with coconut oil.
3. Add the soy sauce, minced garlic, salt, ginger powder, and water.
4. Add the agave syrup and stir for 2 minutes.
5. Serve with rice, baby spinach, asparagus and top off with some
sesame seeds.

DAY 11
MICHELLE
@run2food
BREAKFAST DAY 11
ANTIOXIDANT-PACKED ACAI
BOWL
SERVES 1
INGREDIENTS TOPPING
1 sachet (3.5 oz / 100g) frozen Acai Strawberries, more blueberries,
purée and cacao buckwheat granola
2 frozen bananas
1/4 cup (60ml) frozen blueberries
1/4 cup (60ml) coconut water
INSTRUCTIONS
1. Add all ingredients for the acai bowl to a blender and blend until
smooth.
2. Decorate with toppings: Here I used fresh blueberries, strawberries,
and cacao buckwheat granola

LUNCH DAY 11
HIGH-PROTEIN PESTO PASTA
SERVES 4
INGREDIENTS For the pesto

For the pasta 1 cup (240ml) of fresh basil
1 cup (240ml) of pasta (I used 1 cup (240ml) of cannellini beans
chickpea pasta) ¼ cup (60ml) of pine nuts
¼ cup (60ml) roasted pumpkin 2 tablespoons of lemon juice
3-4 cherry tomatoes 2 tablespoons of almond milk
1 cup (240ml) spinach ½ teaspoon of sea salt
Salt & pepper to taste 2 heaped tablespoons of nutritional
yeast
INSTRUCTIONS
1. Boil the pasta according to the package
2. Cut the pumpkin into cubes. Bake at 350F/180C with some olive oil,
salt, and pepper for 40 minutes until golden. Reserve ¼ cup (60 ml)
for the pasta.
3. In a food processor, add all ingredients for the pesto and blend until
smooth. Reserve ½ cup (120 ml) for the pasta.
4. Cut the cherry tomatoes and add in a bowl together with the cooked
pasta, roasted pumpkin, and spinach. Mix everything up and add the
pesto.

SNACK DAY 11
COOKIE DOUGH PROTEIN BALLS
MAKES 10
INGREDIENTS
1/2 cup (120ml) oats
3 medjool dates, pitted
1.5 scoops (60g) vegan vanilla
protein powder
2 tablespoons cashew butter
2 tablespoons water
1 oz (30g) dark chocolate
Optional: a pinch of salt
INSTRUCTIONS
1. Add oats into a food processor and blend until fine. Add in the
remaining ingredients, except for the chocolate.
2. Chop up the chocolate into big chunks, and add it to the cookie
dough. Divide the cookie dough into 10 balls and put into the
freezer to firm up.
3. Store these balls in the fridge for up to a week, or alternatively in
the freezer and thaw it at room temp for 5-10 mins before eating!

DINNER DAY 11
VEGAN TOFU VEG NOODLE
STIR FRY
SERVES 1-2
INGREDIENTS For the peanut sauce

For the stirfry 1/3 cup (80 ml) cauliflower
3.5oz (100g) dried rice noodles 1/3 cup (80 ml) peanut butter
7 oz (200g) firm tofu 2 tbsp tamari
3 cups (700 ml) of vegetables of 1/2 lemon, juiced
choice ( I used a combo of 1 tsp sesame oil
broccoli, cauliflower, carrot & 1/4 cup (60 ml) almond milk
mushrooms) Optional: 1 tbsp Sriracha
2 tbsp Tamari
salt to taste
INSTRUCTIONS
1. Cut the tofu into cubes and marinade in the tamari
2. Cook the noodles according to packet instructions, drain and set
aside. Steam the cauliflower until soft.
3. Stir fry the vegetables in a bit of water (or oil) over high heat for 5
mins. Add in the tofu and any leftover marinade, and cook for a
further 5 mins.
4. Toss then noodles into the stir fry. Season with salt to taste.
5. Make the peanut sauce by combining all ingredients in a blender
and blending until smooth.
6. Serve the sauce over the noodle stir fry!

DAY 12
ANETA
@sweetcoconutdiaries
sweetcoconutdiaries.com
BREAKFAST DAY 12
OMBRE VANILLA CHIA JARS
SERVES 2
INGREDIENTS TOPPING
2 cup (470 ml) soy vanilla yogurt blueberries, lime, and nut butter
6-8 tbsp chia seeds
1 mashed banana
3 tbsp lemon juice
1 1/2 tsp blue spirulina powder
Optional: plant milk
INSTRUCTIONS
1. Mash the banana and mix it in a bowl with the soy yogurt, chia seeds,
and lemon juice. Let sit in the fridge for at least 15 min until thick.
2. Divide the mixture into three portions adding just a pinch of blue
powder to one part, around a half a teaspoon to the second part and
the rest to the last part. Once the chia pudding has thickened it is
very easy to layer it up and create that very effective ombre look.
3. Top with blueberries, a slice of lime, and some nut butter.
Note: If you prefer your pudding a bit runnier, add some plant milk once
thickened to adjust to your preference.
LUNCH DAY 12
CHOCOLATE AND BERRY
CREAMY PORRIDGE
SERVES 2
INGREDIENTS
1/2 cup (120ml) rolled oats
1/2 cup (120ml) buckwheat flakes
1 tbsp chia seeds
1 tsp cinnamon
2 tbsp raw cacao powder
pinch of pink Himalayan salt
2 cup (470ml) oat milk
1 mashed banana
1 cup (240ml) fresh or frozen mixed
berries
a sprig of fresh thyme
2 tbsp almond butter
INSTRUCTIONS
1. In a non-stick pan, cook the oats and the buckwheat flakes in the oat
milk around 7 minutes until thick. Let cool.
2. Mash the banana and add to the porridge together with chia, cacao
powder, salt, and cinnamon.
3. In another pan, cook the berries with thyme for a couple of minutes
until they soften and the juices thicken slightly - just make sure they
don’t fall apart completely.
4. Add the porridge to your favorite bowls, top with the berry compote
and almond butter!

SNACK DAY 12
RAW CACAO AND HAZELNUT
TRUFFLES
MAKES 12 TRUFFLES
INGREDIENTS
1 cup (240ml) peeled hazelnuts
1/2 cup (120ml) almond meal
15 medjool dates
COATING
2 tbsp almond meal mixed with 1 tsp
pink pitaya powder
dried rose petals
1 tbsp almond meal
INSTRUCTIONS
1. Place the hazelnuts, almond meal and the cacao powder in a
blender and pulse them into flour. Add the dates and keep
blending until a dough.
2. Divide the mixture into 12 parts and roll into balls with dry hands.
3. Coat the balls in your coatings of choice before chilling. Keep in
the refrigerator.

DINNER DAY 12
BEETROOT AND THYME SOUP
SERVES 4
6 medium-sized (17.6 oz /500g) Oat creme fraiche
beetroots Roasted potatoes or warm toasted
1 sweet potato bread
1 red onion
1 leek
2 medium carrots
few sprigs of fresh thyme
1 tbsp apple cider vinegar
pepper to taste
2 tbsp avocado oil
1 vegetable stock cube
INSTRUCTIONS
1. Roughly slice up the beets, carrots and sweet potatoes. Roughly chop
the onions and the leek, sauté in 1 tbsp avocado oil for a couple of
minutes until soft. Add 1 more tbsp avocado oil, and the vegetables
and sauté them for a few more minutes.
2. In a pot, bring 2.1 cups (500ml) water to a boil. Add the stock cube
and let it dissolve, then add the thyme leaves, pepper and the sautéed
vegetables. Cook for around 15-20 min or until the beets are soft but
not falling apart. Add in the apple cider vinegar.
3. Serve the soup as it is, or add in some oat creme fraiche and transfer
it to a blender and blend till creamy and thick. Serve with roasted
potatoes or warm toasted bread.
Notes: I use vegetable stock pots as they are the most flavorful, and
save the beetroot stalks for later as those are edible and really
flavorsome!
DAY 13
DENISE
@therainboweatery
therainboweatery
BREAKFAST DAY 13
STRAWBERRY NICE CREAM &
HOMEMADE CINNAMON GRANOLA
SERVES 1
INGREDIENTS
For the granola For the nice cream
2.8 oz (80g) old fashioned oats 3 frozen ripe bananas
2.5 oz (70g) quick oats 1 cup (150g) of frozen
3.5 oz (100g) mix of your favorite strawberries
nuts 1/3 cup (80ml) of plant milk
2 oz (50-60g) coconut chips
2 tbsp chia seeds
1/2 - 1 tsp cinnamon
1/4 tsp salt
1 oz (30g) coconut oil, melted
2.8 oz (80g) maple syrup

BREAKFAST DAY 13
STRAWBERRY NICE CREAM &
HOMEMADE CINNAMON GRANOLA
SERVES 1
INSTRUCTIONS
1. For the granola, chop up the nuts, add them to a bowl with all
the dry ingredients and mix well. Melt the coconut oil on low
heat, add maple syrup and mix together with the dry ingredients
until combined. Add a splash of plant milk if ingredients are too
dry.
2. Spread out the granola on a lined tray and bake at 340F/170C
for 10 minutes. Then stir and bake for another 10 minutes. Be
careful, if it gets too dark during the last minutes, remove it
from the oven a bit earlier.
3. For the nicecream, let the frozen fruits defrost for a while. If
not, you could ruin your blender. Add all ingredients to a strong
blender and mix until smooth.
4. Add the nicecream to a bowl or a jar and top with granola. Enjoy!
Notes: Make the granola the evening before breakfast. The granola
will keep for 1-2 weeks if stored in an airtight container at room
temperature.
LUNCH DAY 13
SUSHI SANDWICHES
SERVES 1
INGREDIENTS
1 nori sheet
1 cup (200g) cooked brown rice or white sushi rice
1/4 cucumber
1/2 avocado
2.8 oz (80g) smoked or marinated tofu
a small handful of baby spinach leaves or other veggies
soy sauce
Optional: vegan wasabi paste and edamame beans as a side dish
INSTRUCTIONS
1. Cook rice according to the package instructions.
2. Finely cut cucumber, avocado, and tofu. Cut a square of cling film
slightly larger than the nori sheet. Place the nori sheet with the
shiny side down and rotate it 45 degrees in relation to the cling film.
3. With wet hands, form a square of rice in the middle of the nori
sheet.
4. Place the sliced tofu, cucumber, avocado and spinach on top. You
can add other veggies as well. Add another layer of rice.
5. Moisten all 4 corners of the nori sheet with some water, then fold
the corners like an envelope.
6. Finally, fold the cling film over, and tie on the top. Cut in half with a
sharp knife. Before eating, sprinkle some soy sauce and wasabi
paste on top and ENJOY!
Notes: There's also a Sushi Sandwich tutorial on my Instagram feed
@therainboweatery .
SNACK DAY 13
STUFFED DATES
SERVES 1
INGREDIENTS
a few medjool dates
hazelnut butter or other nut butter of choice
pistachios or other nuts
coconut flakes
optional: chopped vegan chocolate
INSTRUCTIONS
1. Pit the dates and fill them with nut butter.
2. Add nuts, coconut flakes and vegan chocolate on top.
3. Enjoy - they are divine!

DINNER DAY 13
PANCAKE PIZZA
SERVES 1
INGREDIENTS
3/4 cup flour cup (100g) flour (I like wholemeal flour)
1 tbsp coconut sugar
1 heaped tsp baking powder
1/2 tsp cinnamon or vanilla
pinch of salt
1/2 cup + 3 tbsp (125ml + 3 tbsp) plant milk
1/2 tsp of coconut oil
TOPPING
nut butter of choice
vegan chocolate spread or a few pieces of vegan chocolate
plant-based yogurt
fruit sauce, warm berries or jam
fresh fruit like banana, berries, kiwi or figs
coconut chips, nuts, seeds, cinnamon to sprinkle on top
INSTRUCTIONS
1. In a small bowl, add the flour, sugar, baking powder, cinnamon, and
salt. Stir to combine.
2. Add plant milk and stir gently. Let the batter rest for a few minutes.
3. In a pan, heat up the coconut oil on medium heat. Add all of the
pancake batter and spread it out evenly. When the top begins to
bubble, flip the pancake carefully and cook until golden.
4. Cut it like a pizza and serve with toppings of choice. Enjoy!

Notes: Of course you don’t need all of the toppings, just follow your
gut and be creative!
DAY 14
HANNAH
@twospoons.ca
www.twospoons.ca
twospoonsca
BREAKFAST DAY 14
CHOCOLATE OATMEAL
SERVES 2
INGREDIENTS
1 cup (90g) gluten-free large flake oats
2 cups (480ml) oat milk (or plant milk of choice), plus more if desired
2 tbsp cocoa powder
1 tbsp chia seeds
4 tsp coconut sugar
2 tsp all-natural peanut butter, smooth
1/2 cup (75g) blueberries
2 tsp dark chocolate chips
INSTRUCTIONS
1. In a saucepan combine oats, oat milk, cocoa powder, chia seeds, and
coconut sugar.
2. Whisk to combine and bring to a simmer. Let oats simmer for about 5
minutes, or until oats are porridge consistency. Optional to add
splashes more milk if desired for consistency.
3. Divide chocolate oatmeal between two bowls and top each with 1 tsp
peanut butter, 1/4 cup blueberries, and 1 tsp dark chocolate chips.
LUNCH DAY 14
QUICK VEGGIE QUINOA BOWL
SERVES 1
INSTRUCTIONS
2 tsp coconut oil
1/2 zuchinni, chopped
1/2 cup (70g) purple cabbage,shredded
pinch sea salt
3/4 cups (140g) cooked quinoa
1/4 cup (40g) cooked chickpeas
1/2 tsp ground cumin
1 tsp curry powder
1/4 cup (60ml) coconut milk
1/2 lemon, juiced
pinch cayenne pepper flakes (optional)
1/2 cup (30g) kale, chopped (you can also use spinach)
INSTRUCTIONS
1. In a deep skillet add coconut oil and zucchini. Bring to medium-
high heat and cook zucchini for 2-3 minutes to soften, then add
cabbage and pinch salt. Cook veg for another 5-6 minutes until
cabbage has slightly softened.
2. Add quinoa and chickpeas to the skillet and toss. Season with
cumin and curry powder, and pour in coconut milk and lemon juice.
Sprinkle with cayenne pepper and mix to combine.
3. Finally add chopped kale to skillet. Cook for another 2-3 minutes,
until kale has wilted and gone a brighter green colour.
Notes: Vegetables can be replaced with whatever you have on hand.

I like this recipe to use up any sad looking vegetables I have handy.
SNACK DAY 14
RASPBERRY OAT MUFFINS
MAKES 12
INGREDIENTS
2 1/2 cup (300g) gluten-free large flake oats
1 tbsp (12g) chia seeds
1 1/2 cup (300 ml) oat milk, or almond milk
1/3 cup (80 ml) pure maple syrup
2 tbsp (30 ml) coconut oil, melted
1 tsp (5 ml) vanilla extract
1 tsp cinnamon
1 tsp baking powder
1/4 tsp salt
1 cup (120g) frozen raspberries
icing sugar (optional to sprinkle)
INSTRUCTIONS
1. Combine oats and chia in a large bowl. Add milk, maple syrup, melted
coconut oil, vanilla extract, cinnamon, baking powder and salt. Mix
to combine. Cover bowl and place in the fridge to soak overnight. (Or
for at least 2 hours)
2. Preheat oven to 375F/190C. Add muffin cups to tray and scoop the
oat mixture into cups. Top each muffin with 3-5 frozen raspberries.
3. Place muffins in the oven to bake until golden and fluffy, approx. 25
to 30 minutes. Transfer to a cooling rack. Optional to sprinkle with
icing sugar.
Notes: If muffin mixture looks too dry after soaking overnight in fridge,
you can add 1-2 tbsp more milk in the morning. Mix to combine and then
scoop mixture into muffin cups to bake. Muffins will keep in fridge for
up to 5 days.
DINNER DAY 14
THE ULTIMATE BAKED FALAFELS
SERVES 5
INGREDIENTS
For the falafels
1/4 cup (22g) gluten-free large flake oats
1/2 cup (12g) fresh parsley
6 cloves garlic
1 small onion
1 large can (14.1 oz / 400g) chickpeas
2 tbsp nutritional yeast
2 tbsp tahini
1/2 lemon, juiced
1 tbsp extra virgin olive oil + extra virgin olive oil for painting
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground cardamom
1/2 tsp sea salt
1/4 tsp pepper
Pinch cayenne pepper, or to taste
For the Citrus Tahini Dressing
4 tbsp tahini
2 lemons, juiced
pinch salt
2-3 tbsp filtered water to thin
For the falafel wraps
5 whole-grain tortilla wraps
2 large handfuls (4.4 oz / 125g) mixed greens of choice
2 large handfuls (7.1 oz / 200g) purple cabbage
1/2 cucumber
2 avocados
To make falafel wraps
5 whole-grain tortilla wraps
2 large handfuls (4.4 oz / 125g) mixed greens of choice
2 large handfuls (7.1 oz / 200g) purple cabbage
1/2 cucumber
2 avocados
INSTRUCTIONS
1. In your food processor add oats, pulse into a flour-like
substance. Remove from food processor and place to the side.
2. Next add parsley, garlic and onion to food processor. Pulse until
finely chopped. Then add oat flour, chickpeas, nutritional yeast,
tahini, lemon juice, olive oil, cumin, coriander, cardamom, sea
salt, pepper and a pinch cayenne pepper. Pulse until it becomes a
crumbly dough-like texture.
3. Transfer falafel dough to mixing bowl. Preheat oven to
375F/190C. Line a baking tray with parchment paper and scoop
rounded tablespoon amounts of dough onto parchment paper,
and gently form balls. (I used an ice cream scoop to do this.)
4. Paint falafels with a bit of olive oil and place in the oven to bake
for 15-20 minutes, or until golden in colour.
5. To make the Citrus Tahini Sauce: in a bowl add tahini, lemon juice
and salt. Mix to combine. Add splashes of water to thin until
you've reached desired consistency. (I used 2-3 tbsp). Drizzle
falafels with tahini sauce for eating.
6. To make the wraps combine mixed greens, cabbage, cucumber,
avocado and 2-3 falafels in a whole wheat tortilla wrap, drizzle
with citrus tahini dressing and serve.
Notes: Enjoy these falafels in a tortilla with the wrap ingredients listed

above; i.e. whole-grain tortilla wraps, mixed greens, purple cabbage,
cucumber, avocado and citrus tahini dressing. Or, to keep it gluten-free,
enjoy as a falafel salad without the tortilla
14 DAY VEGAN MEAL PLAN
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© healthyvegandesserts.com and individual creators. All rights reserved worldwide.
No parts of this book may be used or reproduced without written permission.
Any questions or feedback can be sent to hello@healthyvegandesserts.com
This book is for inspirational purposes only. It is not intended to serve as a substitute for professional medical advice.
The authors specifically disclaim any and all liability arising directly or indirectly from the use of any information
contained in this book.
Please consult a healthcare professional regarding your specific medical situation.

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What I eat in a day

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14 DAY MEAL PLAN

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Bowl Muffins Falafels

Mermaid Pancakes Ups Nice Cream Pizza

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Sauce Bars Quinoa

Pancakes with Fudge Brownie

Coconut Bliss Balls

Acai Bowl Pasta Balls Stir Fry

Jars Creamy Porridge Hazelnut Truffles Soup

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INGREDIENTS 2 cans black beans

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Notes: Asafoetida gives the omelet a pungent, eggy taste. I recommend

INGREDIENTS For the fudge brownie topping

INGREDIENTS Sunflower Seed Melted Cheese

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INGREDIENTS For the pesto

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INGREDIENTS For the peanut sauce

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Notes: Vegetables can be replaced with whatever you have on hand.

Notes: Enjoy these falafels in a tortilla with the wrap ingredients listed

@healthyvegansmoothies @healthyvegandesserts @healthyvegancuisine @healthyvegancommunity

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