11 Day Sports
Vegan Meal Plan
Ochsner Fitness Center
Eat Fit NOLA
What is a Sports Vegan Meal Plan?
Vegan diets exclude all animal products and byproducts. A healthy vegan diet centers on a variety of plant
foods such as fruits, vegetables, grains, beans, legumes,
nuts, seeds, and fortified dairy alternatives.
Many protein packed plant foods are naturally rich in
carbohydrate. The Sports Vegan Meal Plan aims to achieve a
healthy balance of optimal protein levels while moderating
carbohydrates, without ditching the fiber!
This meal plan gears toward individuals looking to:
 Lean out and become stronger
 Maintain steady energy and focus throughout the day
 Remain satisfied and stay fuller longer
 Optimize muscle mass and strength gains
All recipes are Eat Fit approved!
 Lean Proteins
 Heart Smart Fats – 100% Plant-Based
 No white, refined carbohydrates
 Low in sodium
 Less than a teaspoon of added sugar
Full daily nutrition information available at end of plan
Vegan Meal Plan Developed By: Andrew Adorno, DTR
Dietetic Technician, Registered - [email protected]
Special Contributions: Sana Rastgoufard
Contact Our Nutrition Team
Molly Kimball, RD, CSSD
Registered Dietitian
[email protected]
504-842-9572
Julie Nieto, RD
Registered Dietitian
[email protected]
For more information about
Ochsner’s Eat Fit NOLA, visit
www.eatfitnola.com
Alexis Weilbaecher, RD
Registered Dietitian
[email protected]
504-736-4755
Rebecca Miller, MPH, RD
Registered Dietitian
[email protected]
504-842-9551
Andrew Adorno, DTR
Dietetic Technician, Registered
[email protected]
Vegan Meal Plan
recipes + nutrition
information available
on the FREE
Fit NOLA | Eat Fit NOLA
smartphone app!
DAY 6
DAY 1
B: Whole Grain Cereal + Almond Milk
S: Pure Organic Chocolate Chunk Nut Bar
L: Lentil Quinoa Pasta with Soy Nuggets
S: Edamame Guacamole with Beanitos
D: Veggie Burger with Broccoli Edamame Salad
DAY 2
B: Hi Protein Berry Smoothie
S: Kale Chips
L: The Curry Tiger Burrito
S: Roasted Chickpeas
D: Chicken-Free Strips and Quinoa
DAY 3
B: Waffles and Peanut Butter
S: Cheesy Cauliflower Popcorn
L: Black Bean Quinoa with Butternut Squash
S: Edamame Guacamole with Celery
D: Cauliflower Garlic Soup + Creamed Spinach
DAY 4
B: Blueberry Quinoa with Soy Milk
S: Cinnamon Coated Almonds
L: Italian Sausage and Broccoli Pizza
S: Chocolate Peanut Butter Smoothie
D: Fishless Filets with Broccoli
DAY 5
B: Overnight Flax-Meal with Berries
S: Sliced Apples + Nut Butter
L: Quinoa and Beans Wrap
D: Mixed Beans Salad
S: Strawberry Banana "Nice" Cream
B: Breakfast Burrito
S: Green Kale Smoothie
L: Vegan Cesar Salad
S: Silk Yogurt with Berry Chia Pudding
D: Hi Protein Creamy Mushroom Soup
DAY 7
B: Raspberry Quinoa Breakfast
S: Chia Peanut Protein Balls
L: Lentil and Kale Soup
S: Hemp Hummus + Veggies
D: Broccoli and Tofu Pasta
DAY 8
B: Chocolate Aztec Cayenne Shake
S: Dry Roasted Edamame
L: Asian Meatball Soup
S: Pure Organic Chocolate Chunk Nut Bar
D: Asian Pasta with Raw Veggies
DAY 9
B: Overnight Oats
S: Pumpkin Spice Popcorn
L: Black and Red Lentil Chili
S: Silk Yogurt with Berries
D: Tempeh and Black Bean Tacos
DAY 10
B: Blueberry Pancakes
S: Apple and Date Bites
L: Quinoa and Bean Meatloaf
D: Spinach Pasta Casserole
S: Roasted Beet and Yogurt Dip
DAY 11
B: Chickpea Omelet
S: Silk Yogurt with Berry Chia Pudding
L: Edamame, Kale, and Quinoa Salad
D: Zucchini Spaghetti with Lentil Marinara
S: Snickers Stuffed Dates
Day 1 Breakfast
Whole Grain Cereal + Almond Milk
Makes 1 serving
2/3 cup 365 Protein & Fiber Flakes & Clusters
1 cup Orgain Organic Protein Almond Milk, unsweet
Mix cereal and milk in your favorite bowl and enjoy!
Per serving: 255 calories, 6 grams fat,
0.4 gram saturated fat, 268 mg sodium,
28 grams carbohydrate, 5 grams fiber,
10 grams sugar, 18 grams protein
Whole Grain Cereal Tip:
Whole grains are packed with fiber and nutrients.
Whole grains paired with protein are a great way to
start your day for sustained energy.
 Look for a cereal with more protein than sugar.
 365 Protein & Fiber Flakes & Clusters
 Kashi Go Lean Clusters Plant Power
 Ezekiel Sprouted Grain Cereals
 Try Orgain Protein Almond Milk or
Unsweetened Soy Milk
 Highest protein milk alternatives
Day 1 Snacks
Pure Organic Chocolate Chunk Nut Bar
Makes 1 serving
1 serving Pure Organic Chocolate Chunk Bar
Enjoy right out of the package!
Per serving: 160 calories, 10 grams fat, 2
grams saturated fat, 40 mg sodium, 17 grams
carbohydrate, 2 grams fiber, 7 grams sugar, 5
grams protein
Edamame Guacamole
Makes 10 servings
2 avocados
16 ounces edamame, shelled
2 tablespoons lemon juice
2 tablespoons rice wine vinegar
1/8 teaspoon kosher salt
1/8 teaspoon ground black pepper
1/8 teaspoon cayenne
10 ounces Beanitos
Image: Andrew Adorno, DTR
Blend or mash ingredients together until well incorporated. Pair with 1 ounce (12 chips) of
Beanitos. Enjoy!
Per serving: 280 calories, 15 grams fat, 1.5 grams saturated fat, 115 mg sodium, 25 grams
carbohydrate, 12 grams fiber, 2 grams sugar, 10 grams protein
Recipe by: Andrew Adorno, DTR – Dietetic Technician, Registered
Day 1 Lunch
Lentil Quinoa Pasta with Soy Nuggets
Makes 1 serving
1/2 cup Ancient Harvest Lentil and Quinoa Pasta, cooked
1/2 cup NOW Foods Organic Soy Protein Nuggets
2 teaspoon extra virgin olive oil
1 cup mushrooms, sliced
1 clove garlic
1 teaspoon ground black pepper
2 tablespoons nutritional yeast
1/2 cup diced tomatoes
Cook pasta and soy nuggets according to package instructions. Saute mushrooms, garlic, black
pepper, and 1-1/2 tablespoon nutritional yeast on medium heat until ingredients are tender.
Add diced tomato and simmer for 15 to 20 minutes. Combine ingredients in a bowl and sprinkle
the top with remaining nutritional yeast.
Per serving: 470 calories, 13 grams fat, 1.7 grams saturated fat, 324 mg sodium,
58 grams carbohydrate, 16.3 grams fiber, 9 grams sugar, 34.6 grams protein
Meat Alternatives:
A healthy vegan diet centers on whole foods such
as: fruits, vegetables, whole grains, beans,
legumes, nuts, seeds, and fortified dairy alternatives.
Incorporating meat substitutes on occasion can
help boost protein intake and break monotony of meals.
While these products are quick and convenient,
read the nutrition facts label to identify products
high in sodium, fat, and fillers.
Day 1 Dinner
Veggie Burger with Broccoli Edamame Salad
Makes 1 serving
1 Boca Original Vegan Veggie Burger
1 100% whole wheat bun
2 tablespoon balsamic vinegar
1 tablespoon extra-virgin olive oil
1/4 teaspoon ground black pepper
1 teaspoon fresh rosemary
1 cup broccoli, chopped
1/2 cup edamame, shelled
1/4 cup green onions, chopped
1 tablespoon sesame seeds
1 teaspoon Follow Your Heart Vegenaise
Image: http://redrobin.com/
Prepare veggie burger according to instructions and place on toasted whole wheat bun. In a
salad bowl, whisk together balsamic vinegar, olive oil, black pepper, and chopped rosemary.
Add broccoli, edamame, green onions, and sesame seeds into bowl. Serve burger with your
favorite vegetable toppings - lettuce, tomato, cucumbers, onion, zucchini, and 1 teaspoon of
Vegenaise!
Per serving: 588 calories, 29 grams fat, 3 grams saturated fat, 602 mg sodium,
51 grams carbohydrate, 19 grams fiber, 11 grams sugar, 34 grams protein
Build Your Own Burger Patty
Try making your own burger patties using:
Black Beans, Quinoa, Lentils, Beets, Chickpeas,
Eggplants, Mushrooms
Bring out the flavor of your burger with bright
spices and herbs! Think cumin, cayenne,
rosemary, basil, or curry powder!
Day 2 Breakfast
Hi Protein Berry Smoothie
Makes 1 serving
1-1/2 scoops Garden of Life Raw Protein powder
1 cup soy milk, unsweetened
1/2 cup strawberries
1/2 medium banana
Combine all ingredients in a blender and pulse!
Use your favorite fruits or vegetables - works with
1/2 medium banana + 1/2 cup of your favorite
berries/fruit/vegetable!
Image: www.kathfitfood.com/
Per serving: 285 calories, 4.4 grams fat, 0 saturated fat, 120 mg sodium,
34 grams carbohydrate, 14 grams fiber, 14 grams sugar, 34 grams protein
Experiment with Smoothies
Smoothies are quick, easy, and delicious!
Pair with protein powder and your favorite
milk alternative to keep you satisfied.
 Mix and match your favorite berries.
 Use fresh herbs to add flavor profile.
 Try spices such as:
 Chipotle
 Cumin
 Turmeric
Day 2 Snacks
Kale Chips
Makes 1 serving
1 serving Rhythm Superfoods Kale Chips
Enjoy!
Per serving: 160 calories, 7 grams fat,
0.5 grams saturated fat, 190 mg sodium,
15 grams carbohydrate, 3 grams fiber,
3 grams sugar, 6 grams protein
Roasted Chickpeas
Makes 1 serving
1 serving The Good Bean Roasted Chickpeas
Enjoy!
Per serving: 120 calories, 3 grams fat,
1.5 grams saturated fat, 102 mg sodium,
18 grams carbohydrate, 5 grams fiber,
6 grams sugar, 5 grams protein
Day 2 Lunch
The Curry Tiger Burrito
Makes 1 serving
1 serving Sweet Earth Burrito - The Curry
Tiger Burrito
Prepare burrito according to instructions,
and enjoy for a quick lunch!
Per serving: 322 calories, 6 grams fat, 3 grams saturated fat, 352 mg sodium,
47 grams carbohydrate, 7 grams fiber, 4 grams sugar, 19 grams protein
Build Your Own Burrito
Fill burrito with beans, veggies, tofu, texturized
veggie protein (TVP), spices, herbs, and seasonings!
La Tortilla Factory
 Whole-grain, low carb, high fiber tortilla
Coconut Wraps
 Made from just pure coconut
100% Corn Tortillas
 Corn is a whole grain
Day 2 Dinner
Chicken-Free Strips and Quinoa
Makes 1 serving
3 ounces Beyond Meat Chicken-Free Strips
1 cup quinoa, cooked
1 tablespoon fresh cilantro
1/2 each lemon juice
1/8 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
1 cup spinach, steamed
1/2 small red bell pepper, sliced
Image: www.thecozyapron.com/
Prepare chicken-free strips and quinoa according to package instructions. Add black pepper,
cayenne, lemon juice, cilantro, and any of your favorite types of vegetables. We chose steamed
spinach with steamed bell pepper strips.
Serve warm and enjoy!
Per serving: 368 calories, 7 grams fat, 0 saturated fat, 390 mg sodium,
50 grams carbohydrate, 9 grams fiber, 2 grams sugar, 30 grams protein
Compare to Vegan Bowl from Chipotle:
Double the protein
 Compared to a bowl with sofritas
Quinoa instead of brown rice
 High protein + whole grain
 Carbs slashed from 70 grams to 50 grams
Sodium slashed from 2500mg to 390mg
+ Packed with veggies and fiber!
Day 3 Breakfast
Waffles and Peanut Butter
Makes 1 serving
2 servings Van’s 8 Whole Grain Waffles
2 tablespoons natural peanut butter
Prepare Van's 8 Whole Grains Waffles
according to instructions and add your favorite
natural peanut butter!
Per serving: 350 calories, 20 grams fat, 2.5
grams saturated fat, 230 mg sodium, 34 grams
carbohydrate, 8 grams fiber, 5 grams sugar, 11
grams protein
Image: http://simplygloria.com/
Day 3 Lunch
Amy’s Black Bean Quinoa
with Butternut Squash
Makes 1 serving
1 serving Amy's Black Bean and Quinoa with
Butternut Squash
2 tablespoons nutritional yeast
Prepare quinoa bowl according to instructions.
Add nutritional yeast to recipe and cook
together. Serve warm, and enjoy!
Per serving: 300 calories, 6 grams fat, 0.5 grams saturated fat, 450 mg sodium, 44 grams
carbohydrate, 14 grams fiber, 8 grams sugar, 17 grams protein
Day 3 Snacks
Cheesy Cauliflower Popcorn
Makes 2 servings
2 cups cauliflower, chopped
1 tablespoon extra-virgin olive oil
2 tablespoons nutritional yeast
1 teaspoon cayenne pepper
1/4 teaspoon cumin
Preheat the oven to 450 degrees.
Line two baking sheets with
parchment paper. Toss the
cauliflower with the olive oil in a
medium bowl.
Image: http://www.doctoroz.com/
Add the nutritional yeast, cayenne and cumin - mix well. Spread the cauliflower out evenly on the
prepared baking sheets. Roast for about 30 minutes.
Per serving: 120 calories, 8 grams fat, 1 gram saturated fat, 38 mg sodium,
9 grams carbohydrate, 4 grams fiber, 3 grams sugar, 6 grams protein
TVP Chicken Salad with Celery
Makes 6 servings
2 cups Bob’s Red Mill TVP Granules
1/2 cup Vegenaise
1 tablespoon Dijon mustard
2 stalks celery, diced
1/4 cup green onions, chopped
1/4 teaspoon kosher salt
1/2 teaspoon ground black pepper
Prepare Texturized Vegetable Protein (TVP) according to
package instructions. In a mixing bowl, combine TVP,
Vegenaise, Dijon mustard, sliced grapes, kosher salt, and pepper. Serve with slices of celery, and
enjoy! Add 1/2 cup of grapes for some nutritious flare!
Image: http://girlmeetskale.com
Per serving: 230 calories, 14 grams fat, 2 grams saturated fat, 261 mg sodium,
10 grams carbohydrate, 5 grams fiber, 2 grams sugar, 10 grams protein
Day 3 Dinner
Creamy Cauliflower Soup
Makes 5 servings
2 tablespoons pecan oil
4 cups water
1 small onion
1 pound chives, chopped
1 teaspoon cumin
1 medium cauliflower head
1 tablespoon cayenne pepper
1 lemon, juiced
Image: Amanda Arbeit
In a large pot, heat the pecan oil and water. Add chopped onion and sweat on low heat until soft. Add
chives and cumin powder; saute for 2 to 3 minutes. Add cauliflower florets; bring to boil.
Simmer on low heat for 30 minutes until vegetables soften. Remove from heat. Once the mixture is cool
enough to handle, puree in blender. Season with pepper and lemon juice.
Per serving: 121 calories, 6.9 grams fat, 1.1 grams saturated fat, 47 mg sodium,
13 grams carbohydrate, 5.2 grams fiber, 5 grams sugar, 5.6 grams protein
Hi Protein Creamed Spinach
Makes 4 servings
16 ounces frozen spinach
1-1/2 cups water
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon kosher salt
1/8 teaspoon cayenne pepper
1/8 teaspoon nutmeg
1 cup nutritional yeast
1/4 cup shelled hemp seeds
Cook spinach and water over medium-high heat for 5 to 7 minutes, until most of water has absorbed.
Stir in garlic powder, onion powder, kosher salt, cayenne pepper, and nutmeg. Add nutritional yeast and
hemp seeds - stir well to completely combine. Remove from heat.
Per serving: 221 calories, 8.5 grams fat, 0.8 gram saturated fat, 308 mg sodium,
18 grams carbohydrate, 9 grams fiber, 4 grams sugar, 22 grams protein
Recipe adapted from: memeinge.com
Day 4 Breakfast
Blueberry Quinoa with Soy Milk
Makes 1 serving
1 tablespoon almonds
1/4 cup quinoa, dry
1 cup unsweetened soy milk
1/2 teaspoon ground cinnamon
3/4 teaspoon brown sugar, unpacked
1/4 cup blueberries
Bring soy milk and quinoa to a boil in a
medium saucepan. Reduce heat to low
and simmer, covered, for 15 minutes.
Add brown sugar, blueberries, and cinnamon. Remove from heat and spoon into a bowl.
Sprinkle the top with sliced almonds. Enjoy!
Per serving: 311 calories, 11.1 grams fat, 0.7 grams saturated fat, 123 mg sodium,
42 grams carbohydrate, 7.6 grams fiber, 7 grams sugar, 15.2 grams protein
Recipe adapted from: www.laurelofleaves.com
Day 4 Snack
Cinnamon Coated Almonds
Makes 8 servings
8 ounces almonds, slivered
1/4 teaspoon ground cinnamon
1/4 teaspoon kosher salt
Toss ingredients together, and enjoy!
Per serving: 163 calories, 14 grams fat, 1 gram
saturated fat, 60 mg sodium, 6 grams carbohydrate, 3.5
grams fiber, 1 gram sugar, 6 grams protein
Day 4 Lunch
Italian Sausage and Broccoli Pizza
Makes 1 serving
3 ounces Tofurky Italian Sausage
1 serving Nature’s Own 100% Whole Wheat
Sandwich Rounds
2 tablespoons Sal and Judy's Heart Smart Sauce
1/4 cup broccoli, chopped
3 slices red onion
1 teaspoon sesame seeds
Preheat oven to 350 degrees. Prepare Tofurky
Image: http://www.farmfreshfeasts.com/
Italian Sausage according to instructions. Add 1
tablespoon Sal and Judy's Heart Smart tomato sauce to each sandwich round. Place on a baking sheet.
Add raw broccoli, sliced red onion, and prepared "sausages" to mini pizzas and bake for 5 to 7 minutes or until crispy. Sprinkle the top with sesame seeds for added crunch!
Per serving: 373 calories, 13.6 grams fat, 1.5 grams saturated fat, 758 mg sodium,
36 grams carbohydrate, 14.2 grams fiber, 7 grams sugar, 31.7 grams protein
Recipe by: Andrew Adorno, DTR - Dietetic Technician, Registered
Day 4 Snack
Chocolate Peanut Butter Smoothie
Makes 1 serving
1 scoop Garden of Life Raw Protein Chocolate Cacao
3 tablespoons PB2 Chocolate Powdered Peanut Butter
1 teaspoon coconut oil
1 cup unsweetened soymilk
1/2 large Banana
Puree all ingredients in a blender. Enjoy!
Image: http://warmvanillasugar.com/
Per serving: 337 calories, 10 grams fat, 4.5 grams saturated fat, 191 mg sodium,
36 grams carbohydrate, 10 grams fiber, 15 grams sugar, 31 grams protein
Day 4 Dinner
Fishless Filets with Broccoli
Makes 1 serving
7 ounces Gardein Fishless Filets
1 cup broccoli, chopped
1 teaspoon Chef Paul Prudhomme's No Salt
Magic Seasoning Blend
Prepare Gardein Fishless Filets according to
package instructions.
Image: http://florafoodie.com/
Bring an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits.
Put trimmed and cleaned broccoli or green beans in the steamer basket, set over the boiling water,
cover, and steam until tender to the bite - 3 to 5 minutes.
Season broccoli and fishless filets with Chef Paul’s No Salt + No Sugar Magic seasoning blend.
Per serving: 400 calories, 21 grams fat, 1 gram saturated fat, 733 mg sodium,
35 grams carbohydrate, 8.6 grams fiber, 2 grams sugar, 21 grams protein
Day 5 Breakfast
Overnight Flax-Meal with Berries
Makes 1 serving
1/2 cup raspberries
1/2 scoop Garden of Life Raw Vegan Protein Powder
1/2 cup 100% Whole Ground Golden Flaxseed Meal
1 cup soy milk, unsweetened
Combine all ingredients in a seal-able container - we suggest
a mason jar. Stir the mixture until everything is thoroughly
combined. Place in the refrigerator overnight or for at least 4
to 5 hours.
Image: http://renomhill.com/
Per serving: 387 calories, 22.4 grams fat, 0 saturated fat, 121 mg sodium,
31 grams carbohydrate, 25 grams fiber, 4 grams sugar, 28.2 grams protein
Day 5 Snack
Sliced Apples + Nut
Butter
Makes 1 serving
1/2 large apple
2 tablespoons PB2 Chocolate Powder
2 tablespoons natural peanut butter
Serve apple slices with your favorite
nut butter mixed with PB2 chocolate
powder!
Image: https://goodnessmefood.com/
Per serving: 303 calories, 16 grams fat, 3 grams saturated fat, 81 mg sodium,
27 grams carbohydrate, 5.7 grams fiber, 18 grams sugar, 12.3 grams protein
Day 10 Dessert
Cherry Banana "Nice" Cream
Makes 1 serving
1/2 large banana
1/4 cup frozen cherries
1/2 scoop Garden of Life Raw protein powder
8 almonds
Image: http://www.ginrosewater.com/
Place a peeled banana in the freezer for at
least 2 hours. Place in a food processor with
frozen cherries and 1/2 scoop Garden of Life
protein powder. Blend until thick - top with 8
almonds!
Per serving: 188 calories, 5.2 grams fat, 0.4 gram saturated fat, 1 mg sodium,
27 grams carbohydrate, 7 grams fiber, 14 grams sugar, 12 grams protein
Day 5 Lunch
Quinoa and Beans Wrap
Makes 1 serving
1 La Tortilla Factory Low Carb
High Fiber Tortilla
2 tablespoon plain hummus
1/2 cup fresh spinach
1/4 cup quinoa, cooked
1/4 cup black beans, cooked no salt
1 tablespoon carrots, shredded
1/5 package firm tofu
1/4 cup avocado, cubed
1/2 each lime juice
Image: http://www.marinmamacooks.com/
Warm the La Tortilla Factory tortilla in
microwave for 10 to 15 seconds to
soften. Spread the base of tortilla with hummus, and lay spinach leaves flat.
Add cooked quinoa, black beans, shredded carrots, crumbled tofu, and cubed avocado. Squeeze
half of a lime over the vegetables. Fold burrito into desired shape, and enjoy!
Per serving: 386 calories, 15.6 grams fat, 1.3 grams saturated fat, 439 mg sodium,
52 grams carbohydrate, 22 grams fiber, 3 grams sugar, 25 grams protein
Build Your Own Burrito:
Fill burrito with beans, veggies, tofu, texturized
veggie protein (TVP), spices, herbs, and seasonings!
La Tortilla Factory
 Whole-grain, low carb, high fiber tortilla
Coconut Wraps
 Made from just pure coconut
100% Corn Tortillas
 Corn is a whole grain
Day 5 Dinner
Mixed Beans Salad
Makes 1 serving
1/4 teaspoon cumin
1/2 large green bell pepper
1/4 teaspoon kosher salt
2 tablespoons nutritional yeast
1/2 cup canned chickpeas, low sodium
1/2 cup cherry tomatoes
2 tablespoons lemon juice
3/4 tablespoon extra-virgin olive oil
1/4 cup fresh parsley, chopped
1/4 cup cucumber, diced
1/4 cup celery, chopped
1/2 cup red beans, cooked
Image: https://www.hse.ie/eng/
Cook red beans according to package instructions. Dice the vegetables into a similar
consistency. Add all ingredients to a large bowl and mix gently.
Per serving: 449 calories, 14.1 grams fat, 1.8 grams saturated fat, 511 mg sodium,
61 grams carbohydrate, 21.2 grams fiber, 12 grams sugar, 25 grams protein
Beans and Legumes
Beans and legumes are important staples
in a vegan diet. They are rich in
protein + packed with fiber and nutrients.
Lysine is a key amino acid in beans and
legumes that is lacking in other vegan
protein sources. Don’t fear the bean or
legume, consume them daily!
Day 6 Breakfast
Breakfast Burrito
Makes 1 serving
1 teaspoon extra virgin olive oil
2 teaspoons lime juice, fresh
1/8 cup black beans, canned + rinsed
1/4 cup bell pepper, chopped
1/8 cup Daiya Pepperjack Style Shreds
1 large Low Carb High Fiber Tortilla
6 ounces firm tofu
1/3 cup mushrooms, sliced
Image: http://ohsheglows.com
Press the tofu with paper towels to remove excess moisture. Heat a large skillet with 1
teaspoon olive oil over medium heat. Saute diced bell peppers and mushrooms for 12 minutes,
stirring frequently.
Remove tofu from towels and dice on chopping board. Reduce to low heat. Stir in tofu, lime
juice, and black beans. Microwave tortilla in microwave for 30 seconds to soften. Add mixture
on a large tortilla wrap and top with Daiya cheese!
Per serving: 360 calories, 17.2 grams fat, 1.7 grams saturated fat, 568 mg sodium,
34 grams carbohydrate, 15.5 grams fiber, 3 grams sugar, 26.5 grams protein
Cheese Alternatives
Eating a vegan diet doesn’t mean you
have to give up cheese! Check out
brands such as Daiya, Tofutti, and Earth
Balance for vegan cheese substitutes.
Try making your own cheese:
Blend soaked and drained cashews with
a little coconut water for a cheesy spread!
Day 6 Snacks
Green Kale Smoothie
Makes 1 serving
1/2 cup Silk Dairy-Free Simply Plain yogurt
1 scoop Garden of Life Raw Protein Powder
1/4 cup blueberries, frozen
1/4 cup raspberries
1 cup unsweetened almond milk
1/2 cup kale, chopped
1 tablespoon ground flax seed
Place all ingredients into a blender. Pulse until
smooth!
Image: http://leitesculinaria.com/
Per serving: 293 calories, 9 grams fat, 0.3 gram saturated fat, 241 mg sodium,
29 grams carbohydrate, 14 grams fiber, 10 grams sugar, 26 grams protein
Silk Yogurt with Berry Chia Pudding
Makes 4 servings
3 cups Silk Dairy-Free Plain yogurt
1/2 cup coconut water
1 teaspoon lemon juice
1 teaspoon vanilla extract, no alcohol
1 cup raspberries
1 cup strawberries, sliced
6 tablespoons chia seeds
Blend the berries, coconut water, lemon,
and vanilla extract together until smooth.
Pour mixture over the chia seeds.
Stir the mixture every 5 minutes for 15 minutes. Top Silk Dairy-Free Plain yogurt alternative with berry
chia swirl!
Per serving: 231 calories, 11.6 grams fat, 0.4 gram saturated fat, 100 mg sodium,
25 grams carbohydrate, 12 grams fiber, 10 grams sugar, 11 grams protein
Recipe adapted from: http://www.thefullhelping.com
Day 6 Lunch
Vegan Caesar Salad
Makes 1 serving
2 tablespoons Vegan Caesar Dressing
2 tablespoons nutritional yeast
2 cups romaine, shredded
1 cup kale, chopped
1/4 cup chickpeas, drained and rinsed
2 tablespoons hulled hemp seeds
1 tablespoon cashews
Image: http://vegenistaskitchen.com/
In a large mixing bowl, add Follow Your Heart Vegan Cesar Salad Dressing to nutritional yeast - stir
evenly. Add kale and lettuce to the dressing mixture and toss. Top the salad with cooked chickpeas,
hulled hemp seeds, and a sprinkle of nutritional yeast. Crush the cashews to make a "Parmesan cheese"
topping!
Per serving: 379 calories, 20.3 grams fat, 2.3 grams saturated fat, 381 mg sodium,
33 grams carbohydrate, 12 grams fiber, 5 grams sugar, 20 grams protein
Day 6 Dinner
Hi Protein Creamy Mushroom Soup
Makes 4 servings
1 teaspoon olive oil
2 medium onions, diced
2 pounds mushrooms
15 ounces coconut milk, unsweetened
5 cups low sodium vegetable broth
1/2 teaspoon kosher salt
1/2 teaspoon ground black pepper
4 scoops Garden of Life Raw Protein Powder
Saute onions in olive oil until translucent.
Combine all ingredients in the pot except
protein powder. Cook for 20 minutes or until vegetables are tender. Using an emersion blender, puree
the soup until it’s a smooth consistency. Whisk in protein powder, and serve hot!
Per serving: 215 calories, 4 grams fat, 2 grams saturated fat, 470 mg sodium,
24 grams carbohydrate, 10 grams fiber, 10 grams sugar, 25 grams protein
Recipe by: Andrew Adorno, DTR – Dietetic Technician, Registered
Day 7 Breakfast
Raspberry Quinoa Breakfast
Makes 1 serving
1/4 cup quinoa, dry
1 cup unsweetened soy milk
1/4 cup raspberries
1/2 scoop Garden of Life Raw Protein Powder
1 tablespoon sliced almonds
In a medium saucepan, bring the soy milk to a boil. Add the quinoa, and simmer on low for 10 minutes.
Remove from heat. Add the raspberries and Garden of Life Raw Protein Powder. Place the mixture into a
mason jar, and top each jar with a sprinkle of raspberries and sliced almonds.
Per serving: 335 calories, 10.5 grams fat, 0.6 gram saturated fat, 122 mg sodium,
40 grams carbohydrate, 11 grams fiber, 3 grams sugar, 24 grams protein
Recipe adapted from: https://seasonedwithsarcasm.wordpress.com/
Day 7 Lunch
Lentil and Kale Soup
Makes 1 serving
Image: www.harmonyalacarte.com/
1 teaspoon extra virgin olive oil
2 tablespoons onion, chopped
1/4 cup carrots, chopped
1 cup low sodium vegetable broth
1 teaspoon dried basil
3/4 cup baby kale
1-1/2 ounce seitan
1/4 cup tomatoes, diced
1/4 cup dried lentils, red or green
1/4 cup fresh basil
In a large saucepan, heat olive oil over medium-low heat. Add onion and carrots. Cook for 5 to 7 minutes
or until the vegetables are nearly tender. Add vegetable broth and dried basil to vegetable mixture.
Bring to a boil, then reduce heat. Simmer for 10 minutes.
Stir in kale, and simmer for another 10 minutes. Add seitan, tomatoes, lentils, and fresh basil. Simmer,
covered, for 5 to 10 minutes more or until kale and lentils are tender.
Per serving: 327 calories, 6 grams fat, 0.7 gram saturated fat, 295 mg sodium,
42 grams carbohydrate, 17.2 grams fiber, 6 grams sugar, 25 grams protein
Day 7 Snacks
Chia Peanut Protein Balls
Makes 1 serving
1 Medjool date, pitted
1/2 tablespoon peanut butter
1 tablespoon chia seeds
1/2 scoop Garden of Life Raw Protein powder
Combine 1 date with chia seeds, peanut butter, and
protein powder in a food processor. Blend until
mixed well. Roll into two balls.
Image: http://www.veganfamilyrecipes.com/
Per serving: 218 calories, 8.1 grams fat, 0.5 grams saturated fat, 49 mg sodium,
30 grams carbohydrate, 10 grams fiber, 17 grams sugar, 13.3 grams protein
Hemp Hummus + Veggies
Makes 6 servings
1/4 cup shelled hemp seeds
1/2 teaspoon salt
1-1/2 cups cooked chickpeas
2 tablespoons lemon juice
1 clove garlic, crushed
1 tablespoon tahini
1/2 teaspoon ground cumin
1/3 cup water
1/2 teaspoon ground black pepper
Place the hemp seeds and salt in food processor. Grind the hemp seeds for about 30 seconds or until they've formed a fine meal. Add chickpeas, lemon, garlic, tahini, cumin, and water to
the food processor.
Process all ingredients until smooth. Season with black pepper, and serve celery or carrots!
Per serving: 198 calories, 11 grams fat, 1 gram saturated fat, 165 mg sodium,
15 grams carbohydrate, 5 grams fiber, 2 grams sugar, 11 grams protein
Recipe by: www.thefullhelping.com
Day 7 Dinner
Broccoli and Tofu Pasta
Makes 1 serving
1/4 cup Ancient Harvest Lentil
and Quinoa Pasta, cooked
1/5 block firm tofu
1-1/4 teaspoon sesame oil
1 cup broccoli flowerets
1 teaspoon hot pepper paste
1 cup water
1 teaspoon rice vinegar
1/2 teaspoon ginger, grated
1/2 tablespoon garlic, minced
2 tablespoons nutritional yeast
1/2 tablespoon soybean paste
1 teaspoon sesame seeds
1/4 cup green onions, chopped
Image: www.simplylifeblog.com/
Prepare pasta according to package instructions.
Drain tofu and place on a plate. Cover with another plate and weight the top with a food can or
other object of about 1 pound. Let stand 20 to 30 minutes to extract excess liquid. Pour off
liquid and cut tofu into 3/4-inch-thick slices.
In a medium saucepan, grill the tofu in 1 teaspoon of the sesame oil for 5 minutes on each side.
Steam the broccoli for about 5 minutes - either on the stove in a double boiler or in the
microwave.
In a small bowl, whisk together the hot pepper paste, water, 1/4 teaspoon sesame oil, rice
vinegar, grated ginger, minced garlic, nutritional yeast, soybean paste, and sesame seeds.
Combine all ingredients in a bowl, and top with chopped green onion!
Per serving: 345 calories, 12.6 grams fat, 1.7 grams saturated fat, 600 mg sodium,
38 grams carbohydrate, 8.5 grams fiber, 7 grams sugar, 24.4 grams protein
Recipe by: Andrew Adorno, DTR - Dietetic Technician, Registered
Day 8 Breakfast
Chocolate Aztec Cayenne Shake
Makes 1 serving
1 scoop Garden of Life Raw Protein
Chocolate Cacao
1/2 cup Silk Dairy-Free Plain Yogurt
1 cup Orgain Organic Vanilla Protein
Almond Milk, unsweetened
1 teaspoon cocoa powder, unsweetened
1/8 teaspoon ground cinnamon
1/8 teaspoon ground cayenne
Puree all ingredients in a blender. Enjoy!
Image: http://ketodietapp.com/
Per serving: 236 calories, 5 grams fat, 0.7 grams saturated fat, 188 mg sodium,
17 grams carbohydrate, 9 grams fiber, 6 grams sugar, 33 grams protein
Day 8 Lunch
Asian Meatball Soup
Makes 1 serving
1-1/2 cup low sodium vegetable broth
1/8 cup Ancient Harvest Lentil and Quinoa
Pasta, cooked
2 tablespoons nutritional yeast
1/4 cup broccoli, chopped
3 Gardein Meatless Meatballs
1/4 cup baby spinach
1/4 cup bean sprouts
Combine all ingredients except meatballs,
spinach, and bean sprouts into a pot Image: http://jenessasdinners.blogspot.com/
simmer for 30 minutes. Add remaining
ingredients, and simmer for another 15 minutes. Serve hot, and enjoy!
Per serving: 300 calories, 7.3 grams fat, 0 saturated fat, 636 mg sodium,
31 grams carbohydrate, 9.7 grams fiber, 5 grams sugar, 29 grams protein
Day 8 Snacks
Dry Roasted Edamame
Makes 1 serving
1/16 teaspoon kosher salt
1/4 tablespoon sesame seeds
1/2 cup edamame, shelled
1 teaspoon low sodium soy sauce
Remove frozen edamame from
packaging. Rinse under running
Image: http://www.coffeeandquinoa.com/
water. Preheat oven to 400
degrees. Evenly spread drained edamame on a sheet pan. Roast edamame in the oven
for 5 to 6 minutes - or until desired consistency.
Sprinkle with sesame seeds, a pinch of salt, and 1 teaspoon low sodium soy sauce. Serve
warm!
Per serving: 113 calories, 4 grams fat, 0 saturated fat, 327 mg sodium,
10 grams carbohydrate, 4 grams fiber, 1 gram sugar, 9 grams protein
Simply Protein Cinnamon Pecan Bar
Makes 1 serving
1 serving Simply Protein Cinnamon
Pecan Bar
Enjoy right out of the package!
Per serving: 150 calories, 5 grams fat,
1 gram saturated fat, 180 mg sodium,
16 grams carbohydrate, 7 grams fiber,
1 gram sugar, 15 grams protein
Day 8 Dinner
Asian Pasta with Raw Veggies
Makes 1 serving
1/2 cup Ancient Harvest Lentil and Quinoa
Pasta, cooked
1 teaspoon rice wine vinegar
1 teaspoon low sodium soy sauce
2 tablespoons nutritional yeast
1/4 cup red bell peppers, sliced
1 teaspoon green onions, chopped
1 cup red cabbage, shredded
1/3 cup edamame, shelled
1 teaspoon peanuts, crushed
Image: http://www.gimmesomeoven.com/
Cook pasta according to package
instructions. Chop vegetables to desired consistency. Add all ingredients to a large mixing bowl toss evenly. Top with crushed peanuts, and enjoy!
Per serving: 400 calories, 5.3 grams fat, 0 saturated fat, 225 mg sodium,
58 grams carbohydrate, 19 grams fiber, 9 grams sugar, 31 grams protein
Day 9 Breakfast
Overnight Oats
Makes 1 serving
1/2 scoop Garden of Life Raw protein powder
3/4 cup unsweetened soymilk
1/2 cup rolled oats
1/2 cup frozen blueberries
Whisk together 1/2 scoop of Garden of Life Raw Protein
Powder with soy milk. Fold in raw oats into the liquid, and
add blueberries.
Image: www.healthygrocerygirl.com/
Grab your favorite mason jar, and pour ingredients into it.
Place into refrigerator overnight. Enjoy upon awakening!
Per serving: 330 calories, 6.5 grams fat, 1 gram saturated fat, 65 mg sodium,
47 grams carbohydrate, 11 grams fiber, 7 grams sugar, 21 grams protein
Day 9 Snacks
Pumpkin Spice Popcorn
Makes 2 servings
3 cups popcorn, air-popped
2 packets stevia
1 teaspoon pumpkin pie spice, ground
2 tablespoons nutritional yeast
Prepare popcorn according to package
instructions. Toss popcorn with pumpkin
pie spice, stevia, and nutritional yeast.
Serve warm or at room temperature.
Image: earthcandyarts.wordpress.com/
Per serving: 80 calories, 1 gram fat, 0 saturated fat, 6 mg sodium,
14 grams carbohydrate, 3.4 grams fiber, 1 gram sugar, 5 grams protein
Silk Yogurt with Berries
Makes 1 serving
3/4 cup Silk Dairy-Free Simply Plain yogurt
1/4 cup raspberries
Combine Silk plain soy yogurt with your favorite
berries, and enjoy!
Per serving: 120 calories, 4 grams fat,
0.4 gram saturated fat, 68 mg sodium,
13 grams carbohydrate, 3.5 grams fiber,
7 grams sugar, 7 grams protein
Day 9 Lunch
Black and Red Lentil Chili
Makes 1 serving
1/2 small onion, diced
1/2 cup bell pepper, chopped
2 cloves garlic
1/4 teaspoon paprika
1/4 teaspoon ground oregano, dry
1/4 teaspoon chili powder
1/4 teaspoon cumin
1/4 cup black lentils, dry
1 cup low sodium vegetable broth
3/4 cup unsweetened soy milk
1/2 cup tomatoes, chopped
1/4 tablespoon balsamic vinegar
1 teaspoon low sodium soy sauce
Add onion to a pressure cooker; cook until they begin to brown - adding water by the
tablespoon if they start to stick. Add the peppers and garlic and cook for another couple of
minutes, adding water as needed.
Add all the dry spices and the lentils and cook while stirring for another minute. Stir in the
vegetable broth, soy milk, and tomatoes. Lock the lid in place, and bring to high pressure. After
10 minutes at high pressure, remove from heat or turn off. Allow pressure to come down
naturally for at least 10 minutes.
Release the pressure, and open the lid carefully. Stir, and check that lentils are tender – cook
until soft. Add the vinegar and soy sauce. Add additional broth or water if chili is too thick.
Serve sprinkled with chopped fresh parsley or cilantro!
Per serving: 300 calories, 4 grams fat, 0 saturated fat, 460 mg sodium,
49 grams carbohydrate, 14 grams fiber, 6 grams sugar, 21 grams protein
Recipe adapted from: blog.fatfreevegan.com
Day 9 Dinner
Tempeh and Black Bean Tacos
Makes 1 serving
3 ounces Five Grain tempeh
2 cloves garlic, minced
1/8 teaspoon chili powder
1/8 teaspoon cumin
2 tablespoon lime juice
1/4 cup black beans, no salt
2 4" corn tortillas
1 tablespoon fresh cilantro
1/4 medium avocado
1 tablespoon nutritional yeast
1/4 large tomato, diced
Image: http://ohmyveggies.com/
Crumble your tempeh into a large mixing bowl. Use a large spoon to mix the garlic, chili
powder, cumin, and lime juice. Spray a medium sauce-pan with olive oil for 3 seconds. On
medium heat, cook tempeh mixture with black beans for about 10 minutes.
Heat the tortillas in the oven on 200 degrees until warm. Fill tortilla with the tempeh mixture,
cilantro, avocado, nutritional yeast, and diced tomato. Enjoy!
Per serving: 430 calories, 15 grams fat, 2.2 grams saturated fat, 41 mg sodium,
53 grams carbohydrate, 16.4 grams fiber, 2 grams sugar, 21.5 grams protein
Spices and Herbs
Use spices, herbs, vinegar, and juices instead of salt!
Garlic, Onion, Vinegar, Chives, Lemon/Lime Juice, Cinnamon,
Cloves, Curry Powder. Ginger, Mace, Nutmeg, Paprika, Chili Powder,
Cumin, Basil, Bay Leaf, Cilantro, Dill Weed, Marjoram, Parsley,
Rosemary, Thyme, Sage, Tarragon, Paul Prudhomme’s No Salt + No
Sugar Magic Seasoning, Tony Chachere’s No Salt Creole Seasoning
Day 10 Breakfast
Blueberry Pancakes
Makes 1 serving
2 tablespoons whole grain oat flour
1 scoop Garden of Life Raw Protein Powder
1/5 cup quinoa, cooked
1 teaspoon ground cinnamon
1/2 cup unsweetened soy milk
1/3 cup water
1/2 cup blueberries
4 seconds olive oil cooking spray
In a food processor, blend together oat flour,
protein powder, cooked quinoa, and
cinnamon. Pulse until mixture is fine. Slowly
add soy milk and water to food processor. Add
half of the blueberries to the pancake batter.
Image: http://learni.st/
Coat a medium sauce pan with olive oil cooking spray. Add batter to pan - cook 2 minutes on
each side. Blend the other half of blueberries - pour on top of pancakes. Enjoy!
Per serving: 283 calories, 3.8 grams fat, 0 saturated fat, 67 mg sodium,
40 grams carbohydrate, 11 grams fiber, 11 grams sugar, 25 grams protein
Cinnamon and Calcium
Cinnamon adds a delicious flavor profile to
dishes ranging from sweet to savory.
Did you know that cinnamon is a plant
source of calcium?
1 tablespoon cinnamon = 78 mg calcium
Add cinnamon to baking, smoothies, or
savory dishes for this extra mineral boost!
Day 10 Snacks
Apple and Date Bites
Makes 6 servings
1 tablespoon ground cinnamon
1/2 cup apples, chopped
1/4 pound Medjool dates
1 tablespoon PB2 Peanut Butter Powder
1/2 cup quinoa, cooked
1 tablespoon ground flaxseed
1 scoop Garden of Life Raw Protein Powder
Image: http://www.everylastbite.net/
Combine all ingredients into a food processor and pulse until blended - add water as needed.
Roll into balls similar to size of a golf ball. Recipe makes 6 balls.
Per serving: 104 calories, 1 gram fat, 0 saturated fat, 9 mg sodium,
22 grams carbohydrate, 4 grams fiber, 14 grams sugar, 5 grams protein
Roasted Beet and Yogurt Dip
Makes 1 serving
1/4 cup beets, cooked + drained
3/4 cup Silk Dairy-Free Simply Plain Yogurt
1 pinch (1/16 teaspoon) kosher salt
1 teaspoon fresh spearmint
1 teaspoon chia seeds
Image: http://www.pdxfoodlove.com/
Cook beets until soft - use either fresh or
canned beets. In a food processor combine
cooked beets, Silk Dairy-Free plain yogurt,
spearmint, and salt. Pulse until blended.
Top with spearmint leaf and chia seeds!
Per serving: 145 calories, 5.5 grams fat, 0.4 gram saturated fat, 222 mg sodium,
16 grams carbohydrate, 4.2 grams fiber, 9 grams sugar, 8 grams protein
Day 10 Lunch
Quinoa and Bean Meatloaf
Makes 4 servings
1 cup quinoa, cooked
1 cup adzuki beans, no salt
1/4 cup dulse flakes
1/4 cup hemp oil
1/2 teaspoon kosher salt
3/4 cup nutritional yeast
1-1/2 cups water
1/4 teaspoon apple cider vinegar
1 teaspoon cayenne pepper
1/4 teaspoon ground cumin
2 cups zucchini, sliced
2 cups mushrooms, sliced
2 cup fresh spinach
1/2 cup Sal and Judy's Heart Smart Sauce
2 tablespoons green onion, chopped
Image: www.nomeatathlete.com/
Preheat oven to 300 degrees. In a food processor, pulse quinoa, adzuki beans, dulse flakes,
hemp oil, and kosher salt until mixture starts to ball up. Lightly oil the baking tray with hemp oil.
Spread mixture on tray to about 1/4 inch thick.
In a small saucepan, saute nutritional yeast, water, vinegar, and spices on low heat until thick.
Spread zucchini, mushroom and spinach over the crust.
Spread Sal and Judy's Heart Smart Tomato Sauce; add nutritional yeast topping. Bake for 45
minutes. Top with chopped green onions.
Per serving: 380 calories, 15.7 grams fat, 1.1 grams saturated fat, 379 mg sodium,
41 grams carbohydrate, 13.6 grams fiber, 6 grams sugar, 21 grams protein
Recipe adapted from: www.nomeatathlete.com
Day 10 Dinner
Spinach Pasta Casserole
Makes 1 serving
1/4 ounce raw cashews
2 teaspoon extra virgin olive oil
1/4 teaspoon kosher salt
1 tablespoon whole grain oat flour
2 tablespoons nutritional yeast
6 ounces plain soy milk
2 cups mushrooms, chopped
3 cup fresh spinach
1/2 cup Tolerant Foods Organic Black
Bean Rotini
Prepare rotini according to package instructions. In a saucepan, saute mushrooms in extra
virgin olive oil until tender. Whisk in whole wheat oats and nutritional yeast and cook for 3
minutes on medium heat until thick.
Reduce to low heat and whisk in soy milk. Remove from heat once thickened, and add spinach
and cooked rotini. Top with sprinkles of ground cashews as a Parmesan cheese substitute!
Per serving: 430 calories, 17.4 grams fat, 2.3 grams saturated fat, 656 mg sodium,
45 grams carbohydrate, 13 grams fiber, 13 grams sugar, 28 grams protein
Nutritional Yeast
Nutritional yeast is packed with
vitamins, minerals, and protein! It has
a cheesy-like consistency, so it’s
easy to add to savory dishes and
snacks such as:
Popcorn, Pasta, Potatoes, Veggies,
Soups, Beans, Whole Grains
Day 11 Breakfast
Chickpea Omelet
Makes 1 serving
2 tablespoons ground flaxseed
1/2 cup chickpea flour
1/2 teaspoon ground black pepper
4 tablespoons nutritional yeast
1/2 teaspoon baking soda
1/2 cup water
2 teaspoons extra virgin olive oil
1/2 cup mushrooms, sliced
1/2 cup kale, chopped
1/2 medium avocado
1/2 medium tomato, sliced
Image: www.forksoverknives.com/
Combine the chickpea flour, black pepper, nutritional yeast, and baking soda in a small bowl.
Add 1/2 cup water, and stir until the batter is smooth. Heat a frying pan over medium heat in 2
teaspoons olive oil. Pour the batter into the pan.
Add mushrooms and kale into the batter for each omelet as it cooks. Flip the omelet. When the
underside is browned, flip the omelet again, and cook the other side for a minute. Top with
sliced avocado and tomato, and enjoy!
Per serving: 333 calories, 18.2 grams fat, 2 grams saturated fat, 365 mg sodium,
30 grams carbohydrate, 11.3 grams fiber, 5 grams sugar, 16 grams protein
Uses for Chickpeas
Chickpeas have an emulsifying property
similar to eggs. Use ground chickpeas
or chickpea liquid to:
Make your own mayonnaise, egg-free
omelets, or even vegan meringues!
Day 11 Snack
Apple, Peach, and Cinnamon Yogurt
Makes 1 servings
1 cups Silk Dairy-Free Plain yogurt
1/2 medium apple, diced
1/2 peach, diced
2 tablespoons chia seeds
Serve diced apple and peach on top of Silk Dairy-Free
Simply Plain yogurt alterative. Add 1 tablespoon of chia
seeds, and enjoy!
Per serving: 284 calories, 11 grams fat, 1 gram saturated fat, 95 mg sodium,
36 grams carbohydrate, 11 grams fiber, 21 grams sugar, 14 grams protein
Vegan Yogurts
Non-dairy yogurts are made from either soy,
coconut, almond, or cashew milks. There are
many options to choose from, but many are
low in protein and high in added sugar.
Choose yogurts that have more protein than
sugar, and add your own fruit or stevia!
Silk Non-Dairy Simply Plain:
11 grams protein + 8 grams sugar
Kite Hill Plain Almond Milk Yogurt
6 grams protein + 5 grams sugar
Day 11 Lunch
Edamame, Kale, and Quinoa Salad
Makes 1 serving
1/2 cup quinoa, cooked
1 cup baby kale
1/4 cup edamame, shelled
2 tablespoons nutritional yeast
1 tablespoon apple cider vinegar
1/8 teaspoon kosher salt
1 tablespoon lime juice
4 cherry tomatoes
2 slices red onion
1/5 cup pecans, chopped
1/8 avocado, sliced
1/4 cup fresh cilantro, chopped
Image: www.ambitiouskitchen.com/
In medium bowl combine quinoa, kale, edamame, nutritional yeast, apple cider vinegar,
kosher salt, and lime juice. Add sliced tomatoes, onion, pecans, a slice of avocado, and
cilantro.
Per serving: 459 calories, 23.7 grams fat, 1.9 grams saturated fat, 307 mg sodium,
45 grams carbohydrate, 16.3 grams fiber, 7 grams sugar, 21 grams protein
Apple Cider Vinegar
Apple cider vinegar has many benefits,
including alleviating post workout
stress and aiding digestion.
Use apple cider vinegar in recipes for
flavor, or as a base for a salad dressing!
Day 10 Dinner
Zucchini Spaghetti with
Lentil Marinara
Makes 1 serving
1/4 cup lentils, cooked without salt
2 teaspoon extra virgin olive oil
1/4 cup onion, chopped
1/4 cup tomato sauce
1 tablespoon fresh basil, chopped
3 tablespoons nutritional yeast
1/8 teaspoon kosher salt
1/4 teaspoon ground black pepper
1 large zucchini, spiralized
Image: http://www.insonnetskitchen.com/
Add lentils and 2 cups of water to a medium pot. Bring to a boil and then lower to a
simmer and cook until lentils are tender and liquid is evaporated - about 30 minutes.
Add 1 teaspoon olive oil to a pan over medium heat. Add the onion and saute for 5
minutes, or until translucent. Add the tomato sauce, basil, nutritional yeast, salt, and
pepper. Simmer on low for 20 minutes.
When lentils are done cooking, add them to the sauce and simmer for an additional 5 to
10 minutes. Use a spiralizer to turn zucchini into noodles. Serve marinara sauce on top
of raw zucchini noodles.
Per serving: 320 calories, 12 grams fat, 1.6 grams saturated fat, 624 mg sodium,
37 grams carbohydrate, 15.5 grams fiber, 18 grams sugar, 20.5 grams protein
Day 11 Dessert
Snickers Stuffed Dates
Makes 8 servings
1/2 pound Medjool dates
1/4 cup pecans, chopped
1 tablespoon natural almond butter
1 teaspoon vanilla extract, no alcohol
1/2 cup water
1 scoop Garden of Life Raw Chocolate
Protein Powder
1 tablespoon cocoa powder
Image: Andrew Adorno, DTR
Slice 8 whole dates down the middle and remove the pits – make sure to slice the tops
only and leave the bottom halves of the dates connected. Set aside.
Combine 1/4 cup pitted dates, pecans, almond butter, vanilla extract, and 3 tablespoons
water into a food processor. Blend until thick, and add more water if needed. Empty the
contents of food processor, and spoon the caramel filling into the sliced dates.
Place remaining ingredients – 1/4 cup pitted dates, protein powder, cocoa powder, and
water – into food processor and process until the chocolate topping has a syrup-like
consistency, add water as needed. Pour chocolate sauce over the stuffed dates.
Add crumbled pecans as a garnish!
Per serving: 128 calories, 3.7 grams fat, 0 saturated fat, 1 mg sodium,
23 grams carbohydrate, 3.5 grams fiber, 19 grams sugar, 4 grams protein
Recipe by: Andrew Adorno, DTR - Dietetic Technician, Registered
Daily Nutrition Facts Summary
Day 1
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
255
6
0.4
18
28
5
10
268
Snack
160
10
2
5
17
2
7
40
Lunch
470
13
1.7
35
58
16
9
324
Snack
280
15
1.5
10
25
12
2
115
Dinner
588
29
3
34
51
19
11
602
TOTAL
1753
73
8.6
102
179
54
39
1349
Day 2
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
285
4.4
0
34
34
14
14
120
Snack
160
7
0.5
6
15
3
3
190
Lunch
322
6
3
19
47
7
4
352
Snack
120
3
1.5
5
18
5
6
102
Dinner
368
7
0
30
50
9
2
390
TOTAL
1255
27.4
5
94
164
38
29
1154
Day 3
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
350
20
2.5
11
34
8
5
230
Snack
120
8
1
6
9
4
3
38
Lunch
300
6
0.5
17
44
14
8
450
Snack
230
14
2
10
10
5
2
261
Dinner
342
15.4
3
27.6
31
14.2
9
355
TOTAL
1342
63.4
9
71.6
128
45.2
27
1334
Day 4
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
311
11.1
0.7
15.2
42
7.6
7
123
Snack
163
14
1
6
6
3.5
1
60
Lunch
373
13.6
1.5
31.7
36
14.2
7
758
Snack
337
10
4.5
31
36
10
15
191
Dinner
400
21
1
21
35
8.6
2
733
TOTAL
1584
69.7
8.7
104.9
155
43.9
32
1865
Day 5
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
387
22.4
0
28.2
31
25
4
121
Snack
303
16
3
12.3
27
5.7
18
81
Lunch
386
15.6
1.3
25
52
22
3
439
Snack
449
14.1
1.8
25
61
21.2
12
511
Dinner
188
5.2
0.4
12
27
7
14
1
TOTAL
1713
73.3
6.5
102.5
198
80.9
51
1153
Day 6
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
360
17.2
1.7
26.5
34
15.5
3
568
Snack
293
9
0.3
26
29
14
10
241
Lunch
379
20.3
2.3
20
33
12
5
381
Snack
231
11.6
0.4
11
25
12
10
100
Dinner
215
4
2
25
24
10
10
470
TOTAL
1478
62.1
6.7
108.5
145
63.5
38
1760
Day 7
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
335
10.5
0.6
24
40
11
3
122
Snack
218
8.1
0.5
13.3
30
10
17
49
Lunch
327
6
0.7
25
42
17.2
6
295
Snack
198
11
1
11
15
5
2
165
Dinner
345
12.6
1.7
24.4
38
8.5
7
600
TOTAL
1423
48.2
4.5
97.7
165
51.7
35
1231
Day 8
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
236
5
0.7
33
17
9
6
188
Snack
113
4
0
9
10
4
1
327
Lunch
300
7.3
0
29
31
9.7
5
636
Snack
150
5
1
15
16
7
1
180
Dinner
400
5.3
0
31
58
19
9
225
TOTAL
1199
26.6
1.7
117
132
48.7
22
1556
Day 9
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
330
6.5
1
21
47
11
7
65
Snack
80
1
0
5
14
3.4
1
6
Lunch
300
4
0
21
49
14
6
460
Snack
120
4
0.4
7
13
3.5
7
68
Dinner
430
15
2.2
21.5
53
16.4
2
41
TOTAL
1260
30.5
3.6
75.5
176
48.3
23
640
Day 10
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
283
3.8
0
25
40
11
11
67
Snack
104
1
0
5
22
4
14
9
Lunch
380
15.7
1.1
21
41
13.6
6
379
Snack
145
5.5
0.4
8
16
4.2
9
222
Dinner
430
17.4
2.3
28
45
13
13
656
TOTAL
1342
43.4
3.8
87
164
45.8
53
1333
Day 11
Calories
Fat
(g)
Plant Based
Saturated Fat
(g)
Protein
(g)
Carbohydrate
(g)
Fiber
(g)
Sugar
(g)
Sodium
(mg)
Breakfast
333
18.2
2
16
30
11.3
5
365
Snack
284
11
1
14
36
11
21
95
Lunch
459
23.7
1.9
21
45
16.3
7
307
Snack
128
3.7
0
4
23
3.5
19
1
Dinner
320
12
1.6
20.5
37
15.5
18
624
TOTAL
1524
68.6
6.5
75.5
171
57.6
70
1392