A vegetarian plan excludes all meat, but can sometimes include animal products such as milk or eggs, depending on the individual. Simple is the key to success, Stick with the food on this meal plan for a week and the results will be the best motivator, We will add some recipes during the program, but variety is not as important as consistency when it comes to a healthy lifestyle. Lunch and dinner can be flexible. Serving sizes are based on 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

Eye Opener Smoothie

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Vegetarian Eye Opener Smoothie

Course Breakfast, Snack
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 290kcal

Ingredients

  • 8 oz Coconut Water
  • 1/2 banana
  • 1 T hemp seeds
  • 1 T flax seeds ground
  • 1 lime juice
  • handful spinach
  • 1 mandarin peeled

Instructions

  • Mix all in a blender with 3-4 ice cubes and enjoy!

Nutrition

Calories: 290kcal | Carbohydrates: 40g | Protein: 10g | Fat: 12g | Saturated Fat: 1g | Sodium: 244mg | Potassium: 1006mg | Fiber: 9g | Sugar: 23g | Vitamin A: 677IU | Vitamin C: 43mg | Calcium: 133mg | Iron: 3mg

Option Two

Green Smoothie

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Green Smoothie

Course Breakfast, Snack
Prep Time 5 minutes
Total Time 5 minutes
Servings 1
Calories 212kcal

Ingredients

  • 8 oz Coconut or Maple water
  • 1/2 stalk celery
  • handful spinach
  • 1/8 cup cilantro
  • 1 lime juice
  • 1/8 cup mint
  • 1 green apple
  • 1 T flaxseed ground
  • 1 tsp spirulina

Instructions

  • Mix all in a blender with 3-4 ice cubes and enjoy!

Nutrition

Calories: 212kcal | Carbohydrates: 41g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Sodium: 279mg | Potassium: 884mg | Fiber: 10g | Sugar: 26g | Vitamin A: 472IU | Vitamin C: 25mg | Calcium: 105mg | Iron: 3mg

Option Three

Egg Crepe w/ Easy Guac

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Egg Crepe

Course Main Course
Cuisine French
Prep Time 2 minutes
Cook Time 4 minutes
Servings 1
Calories 221kcal

Ingredients

  • 1 egg
  • 1 T tapioca flour
  • 1 T water
  • 1 T ghee or coconut oil

Instructions

  • Mix all ingredients very well in a bowl.
  • Melt oil in skillet over medium heat.
  • Add egg mixture and let cook until the edges pull away from the pan (3-4 minutes).
  • Flip over and cook for another 30 seconds.
  • Remove crepe from pan and fill with easy guac.

Nutrition

Calories: 221kcal | Carbohydrates: 7g | Protein: 6g | Fat: 19g | Saturated Fat: 11g | Cholesterol: 202mg | Sodium: 64mg | Potassium: 61mg | Sugar: 1g | Vitamin A: 238IU | Calcium: 25mg | Iron: 1mg
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Easy Guac

Course Breakfast, Snack
Cuisine Mexican
Keyword avocado
Prep Time 2 minutes
Total Time 2 minutes
Servings 4
Calories 82kcal

Ingredients

  • 1 avocado
  • 1 lime juice
  • 1/4 tsp sea salt

Instructions

  • Peel and mashed avocado.
  • Juice lime into avocado and add sea salt.

Notes

You can add any spices that you like, but the above is a quick and yummy option.

Nutrition

Calories: 82kcal | Carbohydrates: 5g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Sodium: 149mg | Potassium: 244mg | Fiber: 3g | Sugar: 1g | Vitamin A: 73IU | Vitamin C: 7mg | Calcium: 6mg | Iron: 1mg

Lunch

Option One

Buddha Bowl and Baby Arugula Salad

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Buddha Bowl

Course Main Course
Cuisine Indian
Keyword vegan
Prep Time 7 minutes
Cook Time 7 minutes
Total Time 15 minutes
Servings 2
Calories 178kcal

Ingredients

  • 1 zucchini
  • 1 yellow squash
  • 25 string beans
  • 1 cup cabbage – shredded
  • 2 T coconut oil
  • 1 T coconut aminos

Instructions

  • Heat oil in skillet.
  • Chop zucchini and yellow squash to bite size pieces and add to pan with string beans. Toss frequently.
  • Add cabbage and aminos. Stir and toss well.

Nutrition

Calories: 178kcal | Carbohydrates: 13g | Protein: 4g | Fat: 14g | Saturated Fat: 12g | Sodium: 183mg | Potassium: 658mg | Fiber: 4g | Sugar: 7g | Vitamin A: 866IU | Vitamin C: 43mg | Calcium: 56mg | Iron: 1mg
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Baby Arugula and Cucumber Salad

Servings 1
Calories 193kcal

Ingredients

  • ½ bag trader Joes Baby Arugula – approx. 4 cups
  • 1 cucumber peeled and diced
  • 4 chives
  • 3 radish chopped
  • 3 tbsp Greek Dressing
  • 4 florets lavender optional

Instructions

  • Combine all ingredients in a bowl and toss well.

Notes

Greek Dressing
1 cup Olive Oil
½ cup Red Wine Vinegar
1 T Penzey’s Greek Seasoning
makes 1 and ¾ cups

Nutrition

Calories: 193kcal | Carbohydrates: 26g | Protein: 14g | Fat: 7g | Saturated Fat: 1g | Sodium: 278mg | Potassium: 2154mg | Fiber: 10g | Sugar: 16g | Vitamin A: 11619IU | Vitamin C: 85mg | Calcium: 799mg | Iron: 8mg

Option Two

Grilled Zucchini and Kimchi Salad with Sweet Potato Hash Cakes

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Grilled Zucchini and Kimchi Salad

Course Dinner
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Calories 223kcal

Ingredients

  • 1 Zucchini
  • 1 T Olive OIl
  • 1 tsp rosemary chopped
  • 1/2 cup vegan kimchi
  • 2 cups kale massage w lemon juice

Instructions

  • Fire up the grill and let it get hot
  • Quarter zucchini into lengthwise spears and drizzle with olive oil, sprinkle with rosemary
  • Grill zucchini for 3-4 minutes per side until it gets grill marks and becomes tender
  • Massage kale with lemon juice and place in a bowl with kimchi, toss together
  • When zucchini is tender remove it from the grill and top your kimchi kale salad with it
  • Salt, pepper, and hot sauce to taste

Notes

Be sure to find a vegan kimchi or make your own.  Most brands will be made with fish sauce or shrimp paste both of which are not vegetarian.

Nutrition

Calories: 223kcal | Carbohydrates: 18g | Protein: 8g | Fat: 16g | Saturated Fat: 2g | Sodium: 67mg | Potassium: 1170mg | Fiber: 2g | Sugar: 5g | Vitamin A: 13779IU | Vitamin C: 196mg | Calcium: 232mg | Iron: 3mg
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Sweet Potato Hash Cake

Course Breakfast, Snack
Cuisine American
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 1 hour 10 minutes
Servings 2
Calories 214kcal

Ingredients

  • 1 sweet potato
  • 1 T tapioca flour
  • 1 egg
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1 T avocado oil
  • 1/4 cup tapioca flour

Instructions

  • Heat avocado oil in saute pan or skillet
  • Shred or grate sweet potato and place in bowl with 1 T tapioca, egg, salt and pepper. Mix together.
  • Form sweet potato mixture into balls, then flatten.
  • Coat cakes with tapioca flour and place in pan.
  • Cook each on side about 3-5 minutes, or until golden brown.

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 4g | Fat: 9g | Saturated Fat: 2g | Cholesterol: 82mg | Sodium: 648mg | Potassium: 249mg | Fiber: 2g | Sugar: 3g | Vitamin A: 9340IU | Vitamin C: 2mg | Calcium: 32mg | Iron: 1mg

Option Three

Avocado Soup (omit shrimp for vegetarian) and Spicy Vegetables

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Avocado Soup

Course Main Course
Cuisine Mexican
Keyword soup
Prep Time 10 minutes
Cook Time 1 hour
Servings 8
Calories 180kcal

Ingredients

  • 2 avocado peeled and diced
  • 1 3/4 cup coconut milk
  • 1 tsp salt will add in pinches
  • 1/4 tsp chipotle powder
  • 1 lime juice only
  • 1 tbsp cilantro freshly chopped
  • 3 twists milled black pepper

Instructions

  • Place avocados, 1 cup of the coconut milk, chipotle, and a pinch of salt to a food processor or blender. Blend until you have a slurpee consistency
  • Transfer to a bowl, stir in the remaining ingredients and cover with plastic. Allow the plastic to make direct contact with the liquid to prevent browning.
  • Allow bowl to chill in the refrigerator for an hour.
  • When you are ready to serve, stir in one of cup water to avocado slurpee bowl and mix well.

Nutrition

Serving: 1cup | Calories: 180kcal | Carbohydrates: 6g | Protein: 2g | Fat: 18g | Saturated Fat: 10g | Sodium: 302mg | Potassium: 357mg | Fiber: 3g | Sugar: 1g | Vitamin A: 98IU | Vitamin C: 7mg | Calcium: 17mg | Iron: 2mg
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Crock Pot Spicy Vegetables

Course Side Dish
Cuisine American
Keyword vegetable
Cook Time 5 hours
Servings 4
Calories 196kcal

Ingredients

  • 3 Green Peppers chopped
  • 2 Cup Broccoli chopped
  • 2 cups Cauliflower chopped
  • 1 Zucchini diced
  • ½ cup white beans
  • 3 cloves Garlic
  • 1 Onion chopped
  • 1 16 oz can Tomato San Marzano Cento Tomatoes
  • 1 jar Organic Fire Roasted salsa
  • 2 cups vegetable broth
  • 3 T chilli powder
  • 1 tsp chipotle powder
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1 tsp ground black pepper

Instructions

  • Put all ingredients into a crockpot
  • Cook 8 hours on low or 5 hours on high

Nutrition

Calories: 196kcal | Carbohydrates: 41g | Protein: 11g | Fat: 2g | Saturated Fat: 1g | Sodium: 1831mg | Potassium: 1533mg | Fiber: 13g | Sugar: 17g | Vitamin A: 3660IU | Vitamin C: 160mg | Calcium: 171mg | Iron: 5mg

Dinner

Option One

Piccata Veggies over Arugula Salad and Roasted Broccoli with Balsamic

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Piccata Veggies over Arugula Salad

Course Main Course
Cuisine American
Keyword vegetable
Servings 4
Calories 255kcal

Ingredients

  • 4 cups broccoli – medium crowns
  • 1 cup almond flour
  • 1/2 tapioca flour
  • 2 T coconut oil
  • 3 oz capers
  • 1 lemon – juice
  • 8 oz vegetable broth
  • 2 oz coconut milk

Instructions

  • Heat coconut oil in skillet.
  • Place broccoli crowns down and brown for 1-2 minutes. Stir broccoli to coat with oil and remove from pan.
  • Combine flours in a bag and add broccoli. Toss until coated.
  • Add broccoli back to pan to brown, turning to brown all sides.
  • Once browned, remove again and reserve.
  • Add lemon juice and capers to skillet and stir.
  • Add vegetable and coconut milk and stir.
  • Add broccoli back to skillet and let simmer for a few minutes before serving over arugula salad.

Nutrition

Calories: 255kcal | Carbohydrates: 9g | Protein: 7g | Fat: 24g | Saturated Fat: 10g | Sodium: 817mg | Potassium: 31mg | Fiber: 4g | Sugar: 2g | Vitamin A: 150IU | Vitamin C: 4mg | Calcium: 70mg | Iron: 2mg
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Roasted Broccoli with Balsamic Vinegar

Course Snack
Cuisine American
Keyword vegetable
Prep Time 5 minutes
Cook Time 30 minutes
Servings 4
Calories 45kcal

Ingredients

  • 4 cups broccoli
  • 4 T balsamic vinegar

Instructions

  • Preheat oven to 350
  • Chop florets into small bite sized pieces and place in a bowl
  • Add balsamic vinegar and toss well
  • Place broccoli on a baking sheet and bake for about 25 minutes or until broccoli is soft and vinegar is fragrant.

Notes

This can be used as a snack, salad addition or addition to another meal. Very versatile!

Nutrition

Calories: 45kcal | Carbohydrates: 9g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 34mg | Potassium: 305mg | Fiber: 2g | Sugar: 4g | Vitamin A: 567IU | Vitamin C: 81mg | Calcium: 47mg | Iron: 1mg

Option Two

Grilled Portabello Mushrooms with Asparagus

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Grilled Portabello Mushrooms with asparagus

Course Main Course
Cuisine American
Prep Time 5 minutes
Cook Time 15 minutes
Servings 3
Calories 254kcal

Ingredients

  • 6 portabello caps
  • 1/2 cup of Chick Magnet
  • 1/4 cup of olive oil
  • 3 cloves garlic
  • 6 cups asparagus

Instructions

  • Place portabello caps in a plastic bag with Chick Magnet
  • Make sure each piece is covered
  • Brown garlic and then caps in olive oil
  • Remove caps after 1-2 minutes
  • Toss 3 cups of asparagus in the hot oil
  • Bake caps 10-20 minutes in the oven at 350 degrees until the mushroom is cooked thoroughly. Drizzle w balsamic vinegar and sprinkle with Himalayan sea salt.
  • One serving is 2 caps

Nutrition

Calories: 254kcal | Carbohydrates: 18g | Protein: 10g | Fat: 19g | Saturated Fat: 3g | Sodium: 21mg | Potassium: 1165mg | Fiber: 8g | Sugar: 9g | Vitamin A: 2026IU | Vitamin C: 16mg | Calcium: 75mg | Iron: 6mg
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Go-To Salad

Course Salad
Cuisine American
Keyword salad
Prep Time 5 minutes
Servings 1
Calories 184kcal

Ingredients

  • 2 cups greens the darker the better
  • 1 1/2 tsp Greek seasoning
  • 1/4 avocado sliced
  • 1/2 lemon juice only
  • 2 tsp olive oil extra virgin
  • 1 tsp red wine vinegar

Instructions

  • Wash and dry greens and place in bowl.
  • Add seasoning, lemon juice, oil and vinegar -toss well.
  • Slice avocado and place on top of salad.

Nutrition

Calories: 184kcal | Carbohydrates: 11g | Protein: 2g | Fat: 17g | Saturated Fat: 2g | Sodium: 19mg | Potassium: 411mg | Fiber: 5g | Sugar: 2g | Vitamin A: 3627IU | Vitamin C: 42mg | Calcium: 31mg | Iron: 1mg

Option Three

Roasted Sweet Potato, Apple, and Walnuts

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Roasted Sweet Potato, Apples and Walnuts

Course Dinner, Snack
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 3
Calories 343kcal

Ingredients

  • 2 Sweet Potato
  • 2 Apples
  • 1/2 cup walnuts
  • 2 cups Kale
  • 1/4 avocado oil
  • 1/4 tsp sea salt

Instructions

  • Pre heat oven to 350.
  • Cube sweet potatoes with skin on and place in a bowl. Add half the oil, sea salt and toss well.
  • Place on a baking sheet and cook about 20 minutes (still a bit uncooked)
  • Meanwhile, chop apples and place in a bowl with walnuts, kale and remainder of oil and toss together.
  • Add this apple mixture to broiling dish that is at least two inches deep.
  • Remove the sweet potatoes from the oven, add on top of apple mix in broiling dish and return to the oven for an additional 15-20 minutes or until sweet potatoes are tender and apples are fragrant.
  • Let cool and serve warm. Dust with cinnamon if desired.

Nutrition

Calories: 343kcal | Carbohydrates: 54g | Protein: 8g | Fat: 14g | Saturated Fat: 1g | Sodium: 295mg | Potassium: 943mg | Fiber: 9g | Sugar: 19g | Vitamin A: 25903IU | Vitamin C: 63mg | Calcium: 139mg | Iron: 2mg

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