PART 3
7 DAY VEGAN MEAL PLAN FOR BEGINNERS WITH VEGAN MEAL RECIPES
7 DAY EASY VEGAN PLAN – DAY 6 Instead of recipes here we are sharing tips for healthy plant based eating when eating out. Of course the easiest approach is to do your homework in advance and choose the cafe / restaurant that has AMAZING plant based options. Like the deliciousness in my pictures. However I know that’s very often NOT possible so here are a few tips to keep your meals nutritious, delicious and free from low value refined carbs. (I LOVE carbs however I want to choose high quality carbs rather than resort to processed crap-o-la)
7 DAY EASY VEGAN PLAN – DAY 6 BREAKFAST Have a green juice instead of a fruit juice… always feel free to ask for that extra sweetener to be omitted when ordering a made to order smoothie – most don’t need honey. Still on that green juice… Ask for extra spinach / kale / a scoop of plant based protein powder. Make it a personal standard to start the day as you mean to continue. That means no dessert (like pancakes, hotcakes, muffins or pastries!) for breakfast. Unless of course it’s your cheat / treat meal. The alternative? Build your breakie as you would any other meal around one ingredient fibrous veg, protein and good fat.
7 DAY EASY VEGAN PLAN – DAY 6 LUNCH:
If a sandwich/roll is the only option eat it as an open sandwich and skip the top layer of bread. Even better, order that sandwich without the bread. Many cafes will do this and you’ll generally get a lot more of the fillings they can skimp on when they’re padded by bread. When it comes to fries and wedges it’s 100 times easier to ask for the meal without them rather than attempt to leave them on your plate. If pasta is the only option order an entree size and an extra side of the yummiest looking green veg. If burgers are the only option ask for your burger naked or leave the bun… it’s just a zero value filler. OR, if you see portobello mushroom on the menu anywhere ask for a couple of them as the buns. I’ve done this before and I’ll do it again!
Make it a personal standard to not scavenge from your dining companions plate. I used to demolish my pizza plus the leftovers my parents couldn’t eat. Leaving food isn’t wasteful. Spending hours of your life trying to exercise off fat you accumulated through scavenging is wasteful! (I use that word with volition so that next time you’re tempted you’ll think twice!)
7 DAY EASY VEGAN PLAN – DAY 6 DINNER:
Make a booking whenever possible… to avoid time waiting at the bar drinking excess beverages and possibly nibbling mindlessly at whatever they have on offer.
Ask for your main with no chips and any extra green veg instead of salad. I’m down with salad however the restaurant variety is generally super light weight and is going to have you eyeing off your companions chips!
Choose wine or a side of bread or dessert – never all 3.
If it looks like you’re stuck with that stodgy pizza or pasta or risotto it’s ALWAYS worth politely asking it there’s any lower carb option. It’s all in the asking. Perhaps start with a component of one of the meat/fish meals that looks nice and ask if it’s available somehow as a vegan meal.
Order an extra side of fibrous veg rather than fries, wedges or bread. So far as entrees, stick to the simple plant based option, this might come from the sides menu rather than the entrees.
Make it a personal standard to never order according to cheapest. I get that at stages in your life that’s tough. From time to time I even resent my undersized serve of salad Still tempted? Order an EXTRA side of salad (minus the animal products!) that costs almost twice as rather than fries, wedges or bread! much as someone else’s hearty pizza or burger. And then, I remind myself how important my goal is. That it’s Ask for your meal with no sauce/dressing or at least important enough to eat out a little less often if I need to… or order it on the side. to have a good snack before and after the meal so that I can manage with entree size.
DAY 6 WORKOUT Aim for 3 circuits
BUTT KICKS OR HIGH KNEES OR SKIP OR SPRINT - 30 Seconds WALKING LUNGES - 15 in one direction and then 15 back BUTT KICKS OR HIGH KNEES OR SKIP OR SPRINT - 30 Seconds PUSH UPS + DOUBLE LEG LOWERS WITH A REVERSE CRUNCH - 15 reps each BUTT KICKS OR HIGH KNEES OR SKIP OR SPRINT - 30 Seconds BODY WEIGHT DEADLIFT -
15 reps
7 DAY EASY VEGAN PLAN – DAY 7 BREAKFAST: BREAD AND AVOCADO No recipe needed right? In this pic you can see stunning homemade olive and focaccia bread (2 rolls) Still totally delish PLUS a good hit of protein (12.8 grams per 1 roll)
7 DAY EASY VEGAN PLAN – DAY 7 LUNCH: KALE CRISP NACHO’S For the nacho chips: 1/2 bunch kale 1 teaspoon olive / coconut oil Celtic sea salt to taste Optional: 1 heaped tablespoon of nutritional yeast
Place washed (and patted dry with paper towel) kale into a plastic bag with oil. Shake well to coat. Transfer kale onto a baking sheet in a thin layer (use multiple pans if making lots and cover baking sheets with cooking paper for easy cleanup). Season with salt, or really whatever you like… chili, nutritional yeast, paprika, herbs. Cook slow or fast 150-250 degrees.
Watch carefully till it starts to brown and crisp up. The time varies but around 20 minutes. For the cheese: 1/4 cup sun-dried tomatoes 1 cup raw cashews (soak for 2 hours and drain) 2 tbsp nutritional yeast 1 tbsp garlic powder 1 tbsp onion powder 1 tsp chilli powder 1 tsp sea salt
Throw all ingredients in food processor and blend until smooth.
7 DAY EASY VEGAN PLAN – DAY 7 LUNCH: KALE CRISP NACHO’S
For the Chilli: 2-3 cups cubed eggplant and cauliflower 1 grated carrot 1 red capsicum sliced (or even better char grill it first) 1 red onion and 1 brown onion sliced 1 400 gram can of tomatoes (no added sugar) or equivalent of fresh tomatoes and 2 tablespoons of tomato paste.
2 cloves of garlic, minced 2 jalapeño chili sliced (I keep most of seeds) 1/2 teaspoon smoked paprika fresh chopped oregano, rosemary and marjoram to taste 1/2 tablespoon coconut oil Optional: 1 tablespoon vegan basil pesto and/or 1 tablespoon nutritional yeast.
In a large heavy based pan heat oil and add both onions, garlic and chili. Cook 3-4 minutes until softened. Add cubed eggplant and cauli mix and cook another 5 minutes while stirring. Now add all remaining ingredients except fresh oregano and season, bring to the simmer and then reduce heat to medium low and cook covered for another 20-25 minutes, stirring regularly. At the end of cooking stir through fresh oregano and add pesto and/or nutritional yeast if using. Remove from heat. For the guacamole: 1 ripe avocado 1/2 teaspoon lemon or lime juice 1/2 teaspoon spirulina 1/8 tsp ground garlic
A pinch of paprika, onion powder, cayenne pepper, chili flakes to taste Sea salt and freshly ground pepper, to taste Mash avocado first then stir in remaining ingredients.
7 DAY EASY VEGAN PLAN – DAY 7 LUNCH: KALE CRISP NACHO’S
To top: Sliced cherry tomatoes, sliced olives, sliced spring onion, fresh corn, 1 tablespoon of hemp seeds per serve. I also like some crisp, fresh baby cos leaves to balance out the heavier flavours and lighten this dish up. To serve cover a large plate with an outer ring of crispy kale chips followed by a ring of baby cos lettuce leaves. Add the chilli mix to the centre of the plate, sprinkle over other veg/seeds top with guacamole and finish with cheese.
7 DAY EASY VEGAN PLAN – DAY 7 DINNER: CAULI-STEAK AND VEGE SKEWERS For 2 serves of cauli-steaks: 1 small cauliflower cut into rounds / steaks (you’ll have left over non steak-like bits to use as rice, mash, or in cauli-kale tabouli) Sea salt and freshly ground pepper, to taste coconut oil
Marinade: 1-2 large handfuls of basil leaves 2 cloves garlic 1/4 cup olive oil 1/2 tablespoon lemon/lime juice Salt and pepper to taste
For 2 serves of Vege skewers: 1 zucchini 1 red onion 1/2 green capsicum 1/2 red capsicum 200g mushrooms 1/2 punnet cherry tomatoes
Avocado Sauce: 1 handful of basil leaves or coriander (small handful – part leaves part stems) 1 avocado 1 tablespoon lime juice 3-4 tablespoons coconut cream Salt to taste
7 DAY EASY VEGAN PLAN – DAY 7 DINNER: CAULI-STEAK AND VEGE SKEWERS
Preheat oven to around 220 degrees celsius. Slice the cauli into 2.5cm rounds. Brush with oil and season to taste. Lay cauli steaks on an oven proof tray and bake for around 25 minutes. Turn cauli at the half way mark to ensure it’s all golden and crispy. Little tip: Soak wooden skewers for 30 minutes. Chop zucchini, red onion and capsicum into pieces that are roughly the same size and thickness. Chop the mushrooms in half. Place all veg + tomatoes in a bowl . Combine basil, garlic, oil, lemon/lime juice in a food processor and blend till very finely chopped. Pour marinade mix over the veg. Ensure all are well coated – get your hands dirty! Marinade for at least 15 minutes, or even overnight in the fridge.
Combine marinated chucks on skewers and season with salt and pepper. Best thrown on the BBQ! Also just fine on a grill at medium-high heat. Turn while cooking – time will vary from around 8-12 minutes. Dipping Sauce: Finely chop basil in the food processor. Add avocado, lime juice, coconut cream and blend until smooth. Season with salt.
DAY 7 WORKOUT Aim for 3 circuits
STEP UP -
10 reps each leg
KNEE UP AND OUT -
10 reps each leg
DECLINE PUSH UP -
10 reps each side
SLIDER HAMSTRING CURL -
10-20 reps
PUSH UP AND SLIDER PIKE -
10 reps
For more recipes and vegan plan, visit https://strongbodygreenplanet.com/7day-easy-vegan-plan/