Plant Based Diets allow us to include many phytonutrients found in plants while nuts, seeds and legumes help us increase healthy fatty acids and protein intake. A vegan plan excludes anything from an animal. We will add recipes during the program, but variety is not as important initially, as consistency when it comes to a healthy lifestyle. Lunch and dinner can be interchangeable. Serving sizes are planned for someone weighing around 150. Please add an extra serving to one meal if you weigh over 200.

Commit to 5 meals a day! Schedule those meals and set an alarm to eat.

Breakfast

Option One

Post Workout Smoothie

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Vegan Post Workout Smoothie

Course Smoothie
Cook Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 372kcal

Ingredients

  • 1/2 banana frozen
  • 1 C strawberries frozen
  • 1 C almond milk
  • 1 T almond butter
  • 1 T hemp seed
  • 1 T flax seed
  • 3 iced cubes frozen 😉

Instructions

  • Blend all.

Nutrition

Calories: 372kcal | Carbohydrates: 32g | Protein: 14g | Fat: 23g | Saturated Fat: 2g | Sodium: 333mg | Potassium: 633mg | Fiber: 10g | Sugar: 15g | Vitamin A: 78IU | Vitamin C: 90mg | Calcium: 425mg | Iron: 4mg

Vegan Smoothie

Option Two

Green Smoothie

Option Three

Sweet Potato Hash

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Vegetarian Sweet Potato Breakfast Hash and Kale

Course Breakfast
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 2
Calories 265kcal

Ingredients

  • 1 large sweet potato peeled and diced
  • 1 onion diced
  • 1 T coconut oil
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 1 teaspoons powdered ginger
  • 2 teaspoons salt Himalayan or Celtic sea salt
  • 1 C kale

Instructions

  • Heat the coconut oil in a skillet.
  • While your oil heats, dice your potato.
  • Chop and add the onions and saute until translucent.
  • Add the sweet potatoes until browned.
  • Add the spices, salt, and kale. Cook until kale is softened.
  • Mix well and serve

Nutrition

Calories: 265kcal | Carbohydrates: 47g | Protein: 6g | Fat: 8g | Saturated Fat: 6g | Sodium: 2437mg | Potassium: 873mg | Fiber: 7g | Sugar: 10g | Vitamin A: 27465IU | Vitamin C: 49mg | Calcium: 122mg | Iron: 2mg
 
 

 

Lunch

Option One

Fast Vegan Collard Wrap – 2 servings

Option Two

Red Bean Collard Wrap

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Berries and Nut Butter

Calories

Ingredients

  • 3 Strawberries – local and farm fresh whenever possible
  • 1 -2 T Almond Peanut, Cashew, Your favorite Nut Butter

Option Three

White Bean Salad in Boston Bib Wrapper – 2 servings

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California White Bean Wrap

Course Main Course
Cuisine American
Keyword avocado
Prep Time 5 minutes
Servings 8
Calories 148kcal

Ingredients

  • 2 Avocados
  • 1 can White Beans rinsed and drained
  • 4 Limes – just the juice
  • 6 tsp Chopped Chives
  • 1 tbsp Garlic Powder
  • 1 tsp salt
  • 1 head Boston Bibb Lettuce

Instructions

  • Add everything besides lettuce to a large bowl and mix together.
  • Serve on lettuce leaves to make a ‘wrap’.

Nutrition

Calories: 148kcal | Carbohydrates: 17g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 299mg | Potassium: 549mg | Fiber: 6g | Sugar: 1g | Vitamin A: 788IU | Vitamin C: 11mg | Calcium: 51mg | Iron: 2mg

Dinner

Option One

French Lentil Soup and Go To Kale Salad

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du puy Soup

Course Soup
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 6
Calories 89kcal

Ingredients

  • 2 cups De Puy
  • 2 tbsp olive oil
  • 1/2 sweet onion diced
  • 1 green pepper chopped
  • 1 orange pepper chopped
  • 1 yellow pepper chopped
  • 1 red pepper chopped
  • 2 organic carrots chopped (no need to peel)
  • 32 oz vegetable broth
  • 1 tbsp fresh thyme

Instructions

  • Pressure cook lentils for 10 minutes in enough water to cover
  • Drain lentils.
  • Heat olive oil and add onions, garlic, and ginger cooking until fragrant
  • Add peppers and cook until soft, about 3-5 minutes.
  • Add lentils.
  • Mix with seasonings.
  • Add vegetable broth and fresh herbs.
  • Simmer for 40 minutes over medium heat.

Nutrition

Calories: 89kcal | Carbohydrates: 11g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 624mg | Potassium: 265mg | Fiber: 2g | Sugar: 6g | Vitamin A: 5129IU | Vitamin C: 107mg | Calcium: 21mg | Iron: 1mg
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Go To Kale Salad

Course Salad
Prep Time 5 minutes
Total Time 5 minutes
Servings 2
Calories 68kcal

Ingredients

  • 3 C kale
  • 1 green bell pepper
  • 2 scallion
  • 1 lemon juice

Instructions

  • Chop Kale or use pre washed.cut kale and place in large bowl
  • Chop green bell pepper and add to bowl
  • Cut in 2 green scallion
  • Squeeze lemon juice of 1/2 lemon over salad

Notes

I like to leave a bowl of this in the fridge for when I want to reach in and grab something. This increases the chances of grabbing a salad!
If consuming this as is (not as a side or adding protein) add 1-2 T of embodyDressing for a little zing!

Nutrition

Calories: 68kcal | Carbohydrates: 13g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Sodium: 42mg | Potassium: 631mg | Fiber: 1g | Sugar: 2g | Vitamin A: 10380IU | Vitamin C: 177mg | Calcium: 165mg | Iron: 2mg

Option Two

Red Bean Burger w/ Spicy Vegetables

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Red Bean Burger

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Servings 4
Calories 152kcal

Ingredients

  • 1 15 oz can of red kidney beans
  • 1/4 tsp ginger diced
  • 1/4 tsp sea salt
  • 1/2 tbsp sesame seeds
  • 1 tbsp coconut butter
  • 1/2 cup almond or tapioca flour
  • 1 tbsp coconut oil

Instructions

  • Melt coconut butter in a medium saute pan and add sesame seeds.
  • Stir over medium heat until butter is melted and seeds are fragrant (2-3 minutes).
  • Add the can of kidney beans, increase heat to medium high, and cook until beans are soft. Use a pastry blender to mash beans into a paste consistency.
  • Add ginger and sea salt.
  • Remove from heat and roll into 8 small balls.
  • Flatten and coat with almond or tapioca flour.
  • Add coconut oil to still hot saute pan and pan sear burger for 1-2 minutes on each side until crispy.

Notes

You can add different seasonings depending on your taste. Experiment and have fun!

Nutrition

Calories: 152kcal | Carbohydrates: 23g | Protein: 8g | Fat: 3g | Saturated Fat: 1g | Sodium: 147mg | Potassium: 11mg | Fiber: 1g | Sugar: 1g | Calcium: 22mg | Iron: 1mg
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Spicy Vegetables

Course Side Dish
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 1
Calories 112kcal

Ingredients

  • 2 C broccoli crowns or other green vegetables
  • 1 tsp avocado oil
  • 1-2 tsp red pepper flakes
  • 1/2 inch ginger minced
  • 1/2 inch garlic minced

Instructions

  • Heat oil.
  • Add garlic and ginger to oil and cook until fragrant.
  • Add vegetables and brown.
  • Add red pepper flakes and saute until tender.

Nutrition

Serving: 2g | Calories: 112kcal | Carbohydrates: 14g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Sodium: 94mg | Potassium: 614mg | Fiber: 5g | Sugar: 3g | Vitamin A: 1727IU | Vitamin C: 162mg | Calcium: 86mg | Iron: 2mg

Option Three

Sauteed Broccoli & Cashews and Sweet Potatoes

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Sauteed Broccoli & Cashews

Course Main Course
Cuisine Chinese
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2
Calories 188kcal

Ingredients

  • 1 tbsp apple cider vinegar
  • 2 tbsp horseradish
  • 1 tbsp avocado oil
  • 2 frozen garlic squares or cloves minced if using cloves
  • 1/8 cup coconut aminos
  • 1/4 cup cashews crushed
  • 20 heads chinese broccoli bok choy or yuk choy are nice alternatives
  • 1/4 tsp red pepper flakes use less or more depending on how spicy you like your food

Instructions

  • Add apple cider vinegar to hot saute pan, and immediately add horseradish (ACV may slightly evaporate).
  • Add avocado oil and garlic to pan.
  • Once garlic becomes fragrant or golden brown on the edges, add coconut aminos and crushed cashews.
  • Add in Chinese broccoli and cook until greens are tender (5-7 minutes).
  • Season with red pepper flakes.

Nutrition

Calories: 188kcal | Carbohydrates: 11g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Sodium: 409mg | Potassium: 143mg | Fiber: 1g | Sugar: 2g | Vitamin A: 74IU | Vitamin C: 4mg | Calcium: 14mg | Iron: 1mg
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Grilled Sweet Potatoes

Course Side Dish
Keyword grill
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 6
Calories 146kcal

Equipment

  • Grill

Ingredients

  • 4 sweet potatoes
  • 3 tbsp olive oil
  • 3 tbsp spice rub 2 parts paprika, 1 part thyme, 1 part black pepper, 1 part salt

Instructions

  • Preheat grill to medium-high heat
  • Peel sweet potatoes (skip this step if you prefer the skins on)
  • Slice sweet potatoes into 1/2" fries
  • Coat the sweet potato fries in oil and then cover with spices
  • Grill until you can easily poke into the fries with a fork (about 9-12 minutes), making sure to turn them a few times to brown all sides

Nutrition

Serving: 1g | Calories: 146kcal | Carbohydrates: 19g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Sodium: 49mg | Potassium: 311mg | Fiber: 3g | Sugar: 4g | Vitamin A: 12295IU | Vitamin C: 3mg | Calcium: 45mg | Iron: 1mg

Snacks

Workout Snacks

Eat within 30 minutes of workout

  • Pineapple 1/2 cup
  • Watermelon 1/2 cup
  • Banana 1/2

Anytime Snacks

These are great anytime except right before a workout. If you are having night-time cravings stick to these

  • 2 Tbsp Almond Butter limit 2x a day
  • 1/2 Cup pistachio nuts limit 2x a day
  • Apple – manage sugar cravings
  • 1 cup berries- manage sugar cravings