PART 1
7 DAY VEGAN MEAL PLAN FOR BEGINNERS WITH VEGAN MEAL RECIPES
VEGAN DIET
Nowadays people became more familiar with the vegan diet and lifestyle, that all are interested become a vegan and follow a such a sustainable life. If you are one of the new vegan enthusiast's wandering about meal plan preparation for this diet. Then, this presentation is for you. Here we will share 7 day vegan meal plan for beginners which has yummy plant based recipes along with daily equipment free fat blasting workouts for easy weight loss.
7 DAY EASY VEGAN PLAN – DAY 1 BREAKFAST: THE GREEN SUPREME Handful of kale a large’ish broccoli stem or handful of baby spinach 1/4 cucumber 1/2 teaspoon Spirulina 1/2 medium green apple or pear 50 grams fresh / frozen raspberries or strawberries 300 mils water 1 scoop vegan protein powder (I’m a fan of SunWarrior Classic Plus Chocolate) *Optional: 1/4 avocado or 50 grams your fav nuts.
Blend all ingredients and drink. If you like to skip morning tea than I recommend including a fat in your smoothie.
7 DAY EASY VEGAN PLAN – DAY 1 LUNCH: 20+ VEG SALAD WITH PROTEIN PIMPED HUMMUS AND PESTO FOR GREEN SALAD 1-2 handfuls of baby spinach or rocket or micro greens. 1/2 cup of cherry tomatoes sliced + 1/4 large beetroot grated + 1/4 avocado sliced. 1/2 a large carrot grated + 1/4 bunch of asparagus finely sliced. 3 slices of eggplant (per serve) 1/4 red capsicum (per serve) 1 brown onion sliced (per serve) 1 fist sized chunk of cauli or broccoli (per serve) 1 field mushroom (per serve) 1/2 zucchini sliced length-ways (per serve)
FOR VEGAN PESTO 1/2 a small bunch of kale (lightly steamed) 1/2 a bunch of basil 1/2 cup of raw nuts (almonds, cashews or my fav for this pecans). Soaked and drained… I’m often lazy and just poured boiling water over them for a couple of minutes rather than soaking for 2 hours. 2 heaped tablespoons of nutritional yeast. 1 tablespoon of avocado or macadamia oil. 1 teaspoon garlic powder. 1/2 teaspoon sea salt. --Simply blend it all.
FOR PROTEIN PIMPED HUMMUS 4 large or 6 small grated zucchini (squeeze out excess moisture) 1/2 a bunch of coriander finely chopped 1 teaspoon sea salt 1 teaspoon garlic powder 1 teaspoon chilli flakes 1/2 jar hulled tahini 6 tablespoons raw hemp seeds --Blend all ingredients
When cooked to your liking chop the veg further and mix together with the pesto. Top the salad with the baked veg and top with, 1-2 heaped tablespoons protein pimped hummus per serve.
7 DAY EASY VEGAN PLAN – DAY 1 DINNER: SMOKEY EGGPLANT CURRY WITH ZOODLES 1 red capsicum and 1 green capsicum, chopped roughly 1 large eggplant 2-3 brown onions, chopped roughly 2-3 zucchini, sliced into rounds 2-3 carrots, sliced into rounds 1 can of coconut milk (around 200 mils – not low fat) 4 generous teaspoons indian medium curry spice 2 generous teaspoons ground coriander seed 1 teaspoons himalayan salt (to taste) a pinch or 2 of cumin a pinch or 2 of cinnamon a pinch or 2 of turmeric 1/2 an extra zucchini spiralized 1/2 teaspoon of spirulina 1 teaspoon of dulse flakes 1 tablespoon of hemp seeds 1 tablespoon of pepita seeds
Prepare eggplant first by preheating grill and grilling – turning as required – until flesh is soft and skin is blistered. (around 30 minutes). Chop in half, scoop out the flesh and chop it roughly and discard the skin. In a large pot, combine coconut milk and all spices and whisk until the consistency is even. Add onions, capsicums, carrots and zucchini and slowly bring to a boil. Turn down the heat and let your curry simmer for at least 30 minutes until the veg are soft. Add the eggplant half way through the simmering process. Serve over Zoodles. To make zoodles, spiralize 1/2 a large zucchini per serve. Toss in 1/2 teaspoon of spirulina and 1 teaspoon of dulse flakes. Add curry. Finish with 1 tablespoon of hemp seeds and 1 tablespoon of pepita seeds. Optional red onion and fresh coriander to garnish.
DAY 1 WORKOUT
Aim for 3 circuits
SPLIT SQUAT PYRAMID 8 full reps + 8 low pulses, then 7 reps and 7 pulses right down to 1 on the first leg then swap legs
WALK OUT WITH OPTIONAL EXTRA PUSH UPS 6 reps + 3 extra push ups each leg
BODYWEIGHT GET UP 12 reps alternating legs
7 DAY EASY VEGAN PLAN – DAY 2 BREAKFAST: FUNKY MONKEY Handful of baby spinach 1/2 a small zucchini 1 tablespoon hemp seeds 30 grams raw cashews 1/4 mango 200 mils unsweetened almond milk plus 100 mils water 1 scoop vegan chocolate protein powder Optional: 1 medjool date to sweeten.
Blend all ingredients and drink
7 DAY EASY VEGAN PLAN – DAY 2 LUNCH: STUFFED CAPSICUMS FOR GREEN SALAD 4 large red capsicum, halved and seeds removed 1 cup cauli-rice or quinoa (will need longer cooking time) 1/2-2 cups vegan vegetable stock 1/2 a 425 gram can unsalted black beans, drained 120 grams raw cashews 1 cup whole kernel corn, drained 1/2 cup salsa (bought or made with no added sugar) 2 tablespoons nutritional yeast 2 teaspoons cumin powder 1 1/2 teaspoons chili powder 1 1/2 teaspoons garlic powder 2 teaspoons dulse flakes or 1/4 teaspoon sea salt coconut oil for cooking
Preheat oven to 200 degrees C, brush capsicum halves with coconut oil and place on baking dish lined with cooking paper. Blend raw cashews in food processor. Cook caulirice or quinoa in vegetable stock (Cauli needs 1/2 cup of stock and quinoa closer to 2 cups. Cauli needs a couple of minutes and quinoa up to 20 minutes). Transfer cauli / quinoa to a large bowl and add remaining ingredients (cashews – dulse flakes). Mix well and season more as necessary. Stuff peppers generously with cauli / quinoa mix and cover baking dish with foil. Bake for 30 minutes covered. Remove foil, increase heat to 250 degrees and cook for another 15-20 minutes until capsicum are golden brown. Serve with, 1 tablespoon hemp seeds (per serve), 1/2 ripe avocado sliced (over 4 capsicums), a squeeze of fresh lime juice, a sprinkle of coriander and a sprinkle of red onion.
7 DAY EASY VEGAN PLAN – DAY 1 DINNER: EGGPLANT CANNELLONI
2 medium eggplants, cut lengthwise in 1/2 inch slices 1/2 tablespoon olive oil 2 brown onions, sliced thinly 2 field mushrooms, sliced 2 roasted red peppers, sliced 1 400 gram can of tomatoes (no added sugar) 3-4 cloves garlic, minced small handful of fresh ripped basil small handful of minced rosemary and/or oregano 2 heaped tablespoons of (homemade) cashew cheese 100 grams (bought) vegan cheese 8-12 sun-dried tomato halves, sliced 12 kalamata olives, pitted and sliced Extra olive/coconut oil to coat eggplant
TO MAKE THE CASHEW CHEESE:
Heat oil in a heavy based pan and cook onions and garlic until soft and golden (around 5 minutes). Add tomatoes and roasted peppers. Bring to boil then simmer for 5 minutes. Add mushrooms, rosemary and oregano and continue to simmer for 5 further minutes. Stir through basil and turn off heat. Lightly brush eggplants with oil and cook on a baking sheet until golden on both sides, (around 5 minutes). Mash sun-dried tomato and olives into bought vegan cheese. Place 1 tablespoon of cheese filling at the end of each eggplant slice and roll up. Lay seam side down in a baking dish (whatever size will fit cannelloni in one snug layer). Pour over tomato mix. Sprinkle with cashew cheese. Bake 10 to 15 minutes at 180-200 degrees C.
Drain the cashews and sun-dried tomatoes. Use food processor to blend both with 2 heaped tablespoons nutritional yeast and also the garlic powder, onion powder, chill flakes and sea salt.
DAY 2 WORKOUT
Aim for 3 circuits
SIDE PLANK ELBOW TO KNEE, HIP DIP, TOE TAP 8 full reps
OBLIQUE V-UP 12 reps
THE VOMIT 8 resps
For more recipes and vegan plan, visit https://strongbodygreenplanet.com/7day-easy-vegan-plan/