PART 2
7 DAY VEGAN MEAL PLAN FOR BEGINNERS WITH VEGAN MEAL RECIPES
7 DAY EASY VEGAN PLAN – DAY 3 BREAKFAST: BLUEBERRY ALMOND CHIA PUDDING 1 cup almond milk 1/2 cup frozen or fresh blueberries 2 tablespoons chia seeds 1 scoop vegan protein powder (or other sweetener like 1 sachet of Natvia) 10 raw or roasted almonds, roughly chopped *Optional: unsweetened coconut flakes, pumpkin seeds, thinly sliced pear / apple, a drizzle of almond butter.
Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for an hour or even overnight. Add nuts (and any optional extras) just before eating.
7 DAY EASY VEGAN PLAN – DAY 3 LUNCH: CAULI-KALE TABOULI 1/2 medium head cauliflower, chopped (or 1/2 cauli and 1/2 brussels) 1/2 bunch kale, ripped into pieces 1/4 cup basil and oregano, chopped 2 garlic cloves, minced (or 1/4 teaspoon garlic powder) 1/3 cup pumpkin seeds 1 red capsicum, finely sliced 2 spring onions, finely sliced 12 sun-dried tomato halves, finely sliced sea salt to taste 2-4 tablespoons nutritional yeast 2-4 tablespoons hemp seeds 1-2 tablespoons macadamia or avocado oil To stir through each serve: 6 roasted pecans and a few slices of avocado.
This meal is fab to make on mass. The tabouli mix to follow makes a huge bowl which will keep you going most of the week. (around 4 serves) Place Cauli in food processor and pulse until it resembles rice (rather than mush!). Transfer cauli to a large bowl and next process the kale until finely chopped. As kale is nearly done add pumpkin seeds and pulse a couple of times. Add kale, pumpkin seeds plus all remaining ingredients to the cauli and mix well. Top with roasted pecans and avocado.
7 DAY EASY VEGAN PLAN – DAY 3 DINNER: PORTOBELLO CAP PIZZA (SERVE 4)
8 Portobello’s (or large mushrooms of choice) Hemp seeds (around 1/2 tablespoon per mushroom) Vegan pesto (around 1-1 1/2 teaspoons per mushroom) Nutritional yeast (2 heaped tablespoons for the cashew cheese PLUS an extra 1/2 teaspoon per mushroom) 1 cup raw cashews (soaked for a couple of hours or covered in boiling water for a couple of minutes) 1/4 cup sun-dried tomatoes (I put them in boiling water with the cashews for a couple of minutes) 1 tablespoon of garlic powder 1 tablespoon of onion powder 1 teaspoon of chili flakes 1 teaspoon of sea salt Veggies of choice: 1 large red capsicum char grilled then skin removed and sliced. 3 lengthwise slices of a large eggplant baked with a little coconut oil, chili, onion powder and mixed herbs then sliced. 1 small zucchini in peels. Several thin slices of red onion. 1/4 of a green capsicum sliced. 1/2 a small jar of marinated artichokes sliced.
To make the cashew cheese: 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. Cook the Portobello’s (around 200 degrees) in a tray (or 2) on baking paper with a sprinkle each of extra garlic powder, onion powder, chill flakes. Plus in each cap 1 teaspoon of vegan pesto and a sprinkle of thinly sliced of red onion. Time is dependant on size, I cooked them for around 5 minutes then added the rest of the veg and also the 1/2 tablespoon hemp seeds per mushroom. I finished with the zucchini strips (3 strips per mushroom crossed over the top of the caps to try and hold everything in a bit. I then added another 1/2 teaspoon of vegan pesto in and a 1/2 teaspoon of nutritional yeast to each cap. Cook for a further 5-10 minutes and for the last few minutes add a tablespoons of cashew cheese to each cap.
DAY 3 WORKOUT Aim for 3 circuits
REVERSE LUNGE SQUAT JUMP 20 reps total alternating legs
SUMO IN OUT JUMP SQUAT
12 reps
DIP 12 reps
SIDE PLANK LEG RAISE
10-20 each leg
7 DAY EASY VEGAN PLAN – DAY 4 BREAKFAST: CHICKPEA SCRAMBLE 1/2 can chickpeas (drained, half mashed) 1/2 red onion (medium, chopped) 1/2 red capsicum (small, diced) 1-2 stems spring onion (diced) This recipe is for 1 serve. 1/8 teaspoon garlic powder 1/2 tablespoon coconut oil In large pan heat oil and cook onion, capsicum and garlic for 5 1/2 teaspoon cumin minutes. Add chickpeas plus 1/4 teaspoon cayenne spring onion and stir to 1/4 teaspoon smoked paprika combine. Next add spices. 1/8 teaspoon turmeric Finally near end of cooking add 2 stems coriander (finely diced) coriander plus salt and pepper salt and pepper to taste. And eat adding To serve: 1/4 avocado, sliced fresh lime juice 1 tablespoon hemp seeds and / or 1 tablespoon nutritional yeast
toppings.
7 DAY EASY VEGAN PLAN – DAY 4 LUNCH: BURGER BOWL 1 plant based burger patty or a serving of falafel. salad greens or zoodles (from spiralized zucchini) . 1/3 avocado sliced. half a grated beetroot. hummus. tahini or vegan mayo. kimchi. 1 tablespoon hemp seeds or sunflower seeds.
This is a lazy meal! Here we used a bought burger. There are now some really good plant based options at your local supermarket. Sometimes you can even buy falefal to serve over a home made salad. Your options are limitless however here are some ideas.
7 DAY EASY VEGAN PLAN – DAY 4 DINNER: CAULI-CRUST PIZZA
This makes 2 huge serves for dinner or 4 serves for lunch. The recipe is curtesy of edgarraw on Instagram. I’ve just added more toppings and a side of green veg.
For the pizza crust
For the marinated mushrooms
2 cups cauli-rice 4 tablespoons chia seeds 8 tablespoons water 1/2 cup almond meal 1/2 cup of oat or chickpea flour 2 tablespoons nutritional yeast 1 teaspoon garlic powder 1 teaspoon pink salt black pepper to taste
Preheat oven to 200 degrees C. Mix chia seeds and water well and let sit for 6 minutes. Add all other ingredients and kneed into a dough. Shape into a round of your desired thickness (1/3-1/4 inch) and turn onto a cooking sheet lined with baking paper. (I also coated the paper lightly with coconut oil). Cooking time will vary based on thickness of crust. Around 30-35 minutes. Once crust bottom is nice and golden let it cool on a cooling rake for 30 minutes.
1 cup of sliced mushrooms 1 tablespoon coconut oil 1 tablespoon tamari soy sauce 1 teaspoon coconut sugar or maple syrup 1 teaspoon liquid smoke dash of chilli or chipotle powder black pepper to taste
Mix all marinade ingredients and pour over mushrooms in a shallow dish. Sit in fridge for an hour or more. Cook mushrooms on baking paper in 200 degree oven for around 10 minutes.
7 DAY EASY VEGAN PLAN – DAY 4 DINNER: CAULI-CRUST PIZZA TO TOP 2-3 heaped tablespoons vegan pesto multi-coloured cherry tomatoes, sliced 1/8 red onion, finely sliced 1/2 ripe avocado, sliced 2-3 heaped tablespoons cashew sun-dried tomato cheese
FOR THE VEG SIDE DISH bunch of asparagus + 1 bunch of broccolini 1 teaspoon coconut oil sprinkle of chilli flakes, onion powder, dried herbs to taste 1 tablespoon each of nutritional yeast, hemp seeds, pumpkin seeds.
Wash greens and slice any large bits of broccolini in half length ways so they’re a similar size to asparagus. Heat coconut oil in a baking dish and coat greens in oil. Sprinkle flavourings over greens and toss to coat. Cook greens 200 degree oven for around 10 minutes. To assemble, Spread pizza crust with pesto. Arrange tomatoes, onion and mushrooms. Add avocado to centre of pizza. Sprinkle with cashew cheese. Now place pizza under grill for a further 5 minutes and serve with green veg.
DAY 4 WORKOUT Aim for 3 circuits
PLANK STAR-JUMP
SIDE HIP DIP
20 reps – legs in and out equals 1 rep
10 reps each side
SCISSORS
SIDE RAISE, FRONT RAISE, UPRIGHT ROW, SHOULDER PRESS
20 reps legs across each other + 20 reps up and down
10 reps
7 DAY EASY VEGAN PLAN – DAY 5 BREAKFAST: PINK MINX 1/2 a Beetroot 1/4 Cucumber 100gm Watermelon 100gm Raspberries / Strawberries 8 cubes Coconut Water frozen 1 scoop Vegan Vanilla Protein Powder 1/2 cm Ginger grated Optional: 1 tablespoon nuts / seeds + fruit / edible flowers to garnish
Mix all ingredients except nuts in a jar or other container with a lid. Cover and refrigerate for an hour or even overnight. Add nuts (and any optional extras) just before eating.
7 DAY EASY VEGAN PLAN – DAY 5 LUNCH: CAULIFLOWER-RICE SUSHI. 4 Nori sheets 1/4 of a cauliflower head 1/4 teaspoon himalayan salt 1/4 of a fresh lime 2 tablespoons of nutritional yeast Filling 1, baked eggplant slices cooked with chili, smoked paprika and coconut oil 1/3 a sweet potato baked with a sprinkle of cinnamon and mashed with fork (skin removed) finely diced 1/4 red onion with similar quantity of finely chopped fresh coriander (stalks + leaves) with 4 sun-dried tomato halves finely chopped 1/4 of a small avocado sliced 1/2 a grated zucchini tossed with 1 teaspoon of spirulina 1 tablespoon of hemp seeds
Filling 2, mix of 1/2 large grated carrot + 1/2 a large grated beetroot tossed with 1 teaspoon of dulse flakes fresh peels of asparagus (3 stalks) 1/4 red capsicum sliced into strips 1/4 of a small avocado sliced 1 tablespoon of vegan pesto 1 tablespoon of hemp seeds
To make rice either pulse cauli in food processor till rice like or steam/microwave until soft and mash with a potato masher. Add nutritional yeast, salt, lime and mix well. Place 4 nori sheets (one at a time) on a damp cutting board and spread upper middle of each sheet with 1/4 of rice mix. Add/layer fillings as desired. Sprinkle each sheet with 1/2 tablespoon of hemp seeds. Fold over the top of the nori and roll. Use a very sharp knife to slice in rolls.
7 DAY EASY VEGAN PLAN – DAY 5 DINNER: FALAFEL PORTOBELLO BURGER
For the burger patties
2 400g canned chickpeas 2 tablespoons psyllium husks 1 carrot, grated 1 onion, diced 1 cup fresh kale finely chopped 6 garlic cloves, crushed 4 tablespoons chickpea flour, or any other type of flour 1 teaspoon sweet paprika 1/2 teaspoon ground cumin Sea salt and freshly ground pepper, to taste 2 tablespoons tahini olive / coconut oil (2-3 tablespoons) for frying
Blend chickpeas in the food processor till they have a paste-like consistency. Transfer to a large bowl and mix in all the other ingredients, except the oil. Heat some oil in a non-stick frying pan. Make the patties 2 tablespoons per patty. Fry them 3 minutes on each side or till cooked. Drain the falafel patties on a plate covered with a paper towel to absorb excess oil. Other ingredients per serve by order of assembly,
7 DAY EASY VEGAN PLAN – DAY 5 DINNER: FALAFEL PORTOBELLO BURGER Assembling 2 cooked Portobello caps, one spread with vegan basil pesto 2 thick slices of tomato and some thin slices of red onion 1 handful of rocket or baby spinach Falafel (or your fav) burger pattie 1 thick slice of eggplant 1/4 avocado mashed with a little fresh coriander Optional: a tablespoon of zucchini hummus
Prepare salad veg (rocket, tomato, onion) and mash coriander into avocado. Brush the eggplant and mushrooms with a little olive oil and season with salt and pepper. BBQ or grill. Assemble as in pic. These are great with Brussel or Kale crisps or Kale-slaw (made with coconut yoghurt)
DAY 5 WORKOUT
Aim for 3 circuits and use facecloths to slide on
SLIDER MOUNTAIN CLIMBER -
20 reps
SLIDER OBLIQUE MOUNTAIN CLIMBER -
10 reps each side
SLIDER REVERSE LUNGE -
10 reps each side
SLIDER HAMSTRING CURL -
10-20 reps
PUSH UP AND SLIDER PIKE -
10 reps
SLIDER ANIMAL -
1 lap forward + backward as far as you have room
For more recipes and vegan plan, visit https://strongbodygreenplanet.com/7day-easy-vegan-plan/