WEEK 1 - VEGETARIAN & VEGAN MEAL PLAN

WEEK 1 - VEGETARIAN & VEGAN MEAL PLAN

These are guidelines. Meals can be changed around or new recipes added as you like!

The main format is: 

Morning = Fruit + Protein/Dairy/Dairy Alternative 

Lunch = Veg + Protein

Snack = Low sugar Fruit + Nuts

Dinner = Veg + Protein 

 

ABOUT YOUR MEAL PLANS

EVERY FRIDAY, you'll get a meal plan for the following week. To make your life easier, I would suggest: 

  • Order online for example through Ocado as they have all the specialty stuff too
  • Make (or prepare most) meals the night before so that they can travel with you (in the case of breakfast or lunch) 
  • Snacks are optional - choose to have them or not depending on how hungry you are. They aren't listed on Sunday as this will be your least active day, but feel free to have some if you need them.
  • EAT AS MUCH AS YOU NEED TO, there are no serving restrictions, begin to trust your body to decide how much you should eat 

 

GENERAL RULES
Cook with: coconut oil or sesame oil 
Dressing: use olive oil and vinegar only (squeeze of lemon also fine) 

 

To get rid of during Challenge & why: 
  • Pickeled items: too much salt 
  • Alcohol: sugars: empty calories 
  • Refined/added sugar: chocolate, juices that add sugar, yogurts that add sugar, etc. 
  • Butter, Cream, Salad Dressings: high sugar + salt + fat 
  • Sodas: any carbonated drink which will usually have sugar added or aspartame
  • Cheese: salt + fat  
  • Dairy in general: preservatives + sweeteners 

 

To limit during meal plan:
  • Extra sweet fruits: e.g. mangos and pineapples (you will have a recipe or two with these)
  • Dried fruits: because of high sugar content

 

 

WEEK 1 MEAL PLAN

Remember you can always mix and match these as you like! If you're cooking for a family or more than two individuals, pay attention to the servings that each recipe yields. We repeat meals on certain days in order to simplify how much cooking/pre/buying you have to do!

 

MONDAY & WEDNESDAY & FRIDAY
Start day with: One glass of water + squeeze of lemon

 

BREAKFAST 

Option 1: (Vegan) Coconut Yogurt with Paleo Granola + mixed fruit of your choice
Option 2: Use Greek Yogurt instead

Recipe Extra: Make your own grain-free granola here

Option 3: (Non-vegan) Egg Omelette with cherry tomatoes, spinach and red onion (limit egg yolks to 2 per person) 

 

LUNCH

Option 1: Mixed greens salad + baked butternut squash & black beans (prepare day before) 
Option 2: Portimão Style Soup, see recipe here 

 

AFTERNOON SNACK

Option 1: Glass coconut water + 1 apple
Option 2: Nakd Bar or similar organic, natural fruit bar

 

DINNER

Option 1: Channa Masala, see recipe here
Option 2: Zucchini Fettuccine & Pesto, see recipe here

 

 

TUESDAY & THURSDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Vanilla & Honey/Maple Syrup Polenta, see recipe here
Option 2: Coconut Porridge, see recipe here 

 

LUNCH

1 baked sweet potato + grilled asparagus + spinach salad (prepare potato night before) 

 

AFTERNOON SNACK

Fresh juice or smoothie (this can be from anywhere; store-bought or made at home but you should have mostly veg and less fruit) If you make it yourself, option to add a scoop of plant-based protein powder. 

 

DINNER

Vegan taco salad, see recipe here

 

 

SATURDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Banana pancakes (1 banana + 2 eggs makes about 4 pancakes) 
Option 2: (Vegan) Banana pancakes with chia egg instead (note that you'll need to double the recipe for 2 eggs) 
Option 3: (Non-vegan) Scrambled eggs with 1 grilled tomato (limit egg yolks to 2 per person)

 

LUNCH

Organic, gluten free falafel with tahini sauce and mixed greens 

 

AFTERNOON SNACK 

1 apple + handful of almonds 

 

DINNER

Grilled eggplant and zucchini with cauli rice, see rice recipe here or you can buy packets 

Recipe Extra: Top with salsa verde, see recipe here (note: you can substitute the tomatillos with underrripe tomatoes and a squeeze of lime juice)

 

 

SUNDAY
Start day with: One glass of water + squeeze of lemon 

 

BREAKFAST

Option 1: Papaya + Banana smoothie (1 cup cashew/almond milk, 1 banana, 1 cup papaya, 5-6 strawberries for sweetness.) Option to add 1 scoop plant-based protein powder.

Option 2: Banana Coco smoothie (1 large banana, 1 cup cashew/almond milk, 1 tbsp almond butter, 1 tbsp cacao powder.) Option to add 1 scoop plant-based protein powder.

 

LUNCH

Option 1: Traditional Gazpacho soup, see recipe here
Option 2: Spicy Mango Gazpacho soup, see recipe here (I recommend you sub the juice with coconut water instead.) 

 

DINNER

Spinach salad with one type of fruit (e.g. kiwi/grapes/strawberries etc.) + choice legumes (can be lentils, kidney beans, etc.)  

 

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