PLANT-BASED EATING PLAN
PLAN FOR
7-DAY EATING
WOMEN
EATING PLAN FOR WOMEN
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
1 Phedracut Burn XT One-a-Day capsule 1 Phedracut Burn XT One-a-Day capsule 1 Phedracut Burn XT One-a-Day capsule
Protein smoothie made with 2 scoops BLUELAB® 100%
Plant Protein
1 cup mixed berries, frozen 2 cups water
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
Overnight oats with ⅔ cup raw oats
1 Tbs chia seeds
1 scoop BLUELAB® 100% Plant
Protein
1 cup unsweetened almond milk
Add cinnamon or vanilla extract to taste
1 Phedracut Burn XT One-a-Day capsule
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
1 Phedracut Burn XT One-a-Day capsule 1 Phedracut Burn XT One-a-Day capsule 1 Phedracut Burn XT One-a-Day capsule
Protein smoothie made with 2 scoops BLUELAB® 100% Plant
Protein
½ cup mango, frozen 2 cups water
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
1 slice rye bread with 1 tomato, sliced 1 cup mushrooms, stir-fried ½ avocado
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
1 pita bread filled with 1 cup pan-fried mushrooms and onions 1 cup baby spinach 1 cup tomato, sliced 2 Tbs hummus
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
Fresh quinoa salad made with 1 cup quinoa
3-4 cups diced vegetables (parsley, onions, red pepper, cucumber and cherry tomatoes)
2 Tbs vinaigrette made with olive oil and lemon juice
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
½ cup couscous 1 cup baby spinach
1 cup cucumber, cherry tomatoes and onion, sliced ⅔ cup chickpeas
1 Tbs basil pesto
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
1 wrap with 60 g tofu, pan-fried
1 cup lettuce 2 cups tomato and cucumber, diced ½ avocado
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
Roasted vegetable salad with 1 cup quinoa
1 cup butternut, roasted 1 cup aubergine, roasted 1 cup spinach
2 Tbs pumpkin seeds
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
1 wrap filled with 1 cup baby spinach
1 cup cabbage, sliced ⅔ cup white beans
2 Tbs hummus
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
2 bunless burgers made with 2 vegan patties
Lettuce
Tomato, sliced ½ avocado
1 cup vegan coleslaw on the side
2 cups cucumber sticks 2 Tbs hummus
2 rice cakes 1 Tbs nut butter
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste 50 g almonds
Stir-fry with 3 cups green vegetables (broccoli, baby marrow, green beans), stir fried in ½ Tbs olive oil
1 cup edamame beans, shelled 2 Tbs teriyaki dressing
Sweet potato bowl with ½ medium sweet potato, roasted ⅔ cup chickpeas, sautéed 2 cups roasted broccoli and red onion
1 cup baby spinach 2 Tbs tahini dressing
Lentil Bolognese with 2 cups Bolognese made with lentils, mushrooms, onions, garlic and diced tomatoes 2 cups baby marrow noodles
Mexican bowl made with ⅔ cup rice ⅔ cup black beans
½ cup corn kernels
1 cup tomato, onion, green pepper and coriander salsa ½ avocado
1 cup carrot sticks 2 Tbs hummus
50 g mixed nuts
2 scoops BLUELAB® 100% Plant
Protein blended with water
Add cinnamon or unsweetened cocoa to taste
Tofu stir fry with 120-150 g tofu, pan-fried 3 cups stir-fry vegetables prepared with ½ Tbs olive oil
1 Tbs sesame seeds, pan roasted
4 falafels with ½ cup couscous 2 cups roasted vegetables
Dhal & cauliflower curry with ⅔ cup yellow lentils, cooked 1 cup tomatoes 2 cups cauliflower 1 cup green beans ⅔ cup brown rice
Meals are interchangeable within each meal category. For example, breakfast, lunch and dinner. BREAKFAST
1 serving All9™ Amino before or during training LUNCH DINNER (NO LATER THAN 8 PM) UPON WAKING UP DURING THE MORNING MID- AFTERNOON SNACK YOUR 3 STEP VEGAN FAT LOSS SOLUTION 2. GET LEAN 3. TONE MORE1. BURN FAT
VEGAN
NON-STARCHY VEGETABLES
serving of leafy greens is about 2-3 cups. For all other non-starchy
one serving is 1/2 cup cooked or 1 cup
vegetables. 1 serving = approx. 25 calories, 5 g carbs, 1-2 g protein, 0 g
NUTS
FRUITS
PROTEIN
STARCHES
FOOD EXCHANGE LIST
A
vegetables,
raw
fat.
1 serving = approx. 60 calories, 15 g carbs, 0 g protein, 0 g fat. 1 serving = approx. 140 calories, 30 g carbs, 3-6 g protein, 0 g fat. Artichoke Asparagus Bamboo shoots Bok Choy Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Chard / Swiss chard Chives Coriander Cucumber Eggplant Fennel Green beans Greens (beet, collard, dandelion, kale, mustard, turnip) Horseradish Leeks Lettuce, all Microgreens Mushrooms Okra Onions Parsley Peppers, all Radishes Rocket Salsa Sea vegetables Snap peas, snow peas Spinach Spring Onions Sprouts, all Squash (delicta, pumpkin, spaghetti, yellow, zucchini) Tomato Turnips Vegetables, fermented Watercress Serving Blackberries ¾ cup Boysenberries ¾ cup Cranberries, ½ cup unsweetened Loganberries ¾ cup Raspberries 1 cup Strawberries 1 ¼ cup Apple 1 Plum 1 Naartjie 1 Orange 1 small Grapefruit 1 medium Banana 1 small Peach 1 Mango ½ cup Serving Wholewheat wrap 1 (20 cm) Quinoa 1 cup cooked Butternut 1 cup cooked Pumpkin 1 cup cooked Sweet potato 1 cup cooked 100% rye bread 2 slices (20 g) Rice cakes 4 rice cakes Oats 40 g uncooked or ⅔ cup uncooked Potato 1 cup cooked Rice ⅔ cup cooked Pasta 1 cup cooked Couscous 1 cup cooked Pita bread 1
NUTS PROTEIN 1 serving = approx. 45 calories, 0 g carbs, 0 g protein, 5 g fat. FATS & OILS PROTEIN NUTS 1 serving = approx. 220-328 calories, 0 g carbs, 18-28 g protein, 9-18 g fat 1 serving = approx. 190 calories, 0 g carbs, 2 g protein, 10 g fat. Serving Tofu 120-150 g Vegan burger patty 2 patties Vegan sausage 2-3 sausages or 100-140 g Plant-based mince 100-120 g Serving Avocado 2 tablespoons or ¼ avocado Margarine (vegan) 1 teaspoon Coconut milk, regular 1 ½ tablespoon Coconut cream 1 tablespoon Oils, cooking: coconut (virgin), grapeseed, ex tra virgin olive, sesame 1 teaspoon Oils, salad: Almond, avocado, canola, flaxseeds, grapeseed, hempseed, olive, pump kin seed, high-oleic safflower and sunflow er, sesame, walnut 1 teaspoon Mayonnaise (vegan) ½ tablespoon Olives, black or green 8 Salad dressing made with quality oil 1 tablespoon MCT oil 1 teaspoon Pesto (Basil, Coriander etc.) ½ tablespoon Hummus 1 tablespoon Serving Almonds 10 Almond butter 2 tablespoons Brazil nuts 6 Cashews 12 Chia seeds 2 tablespoons Coconut, dried 2 tablespoons Flaxseeds, ground 2 tablespoons Hazelnuts 10 Hemp seeds 4 tablespoons Macadamia 12 Nut & seed butter 2 tablespoons Peanuts 20 Pecan halves 8 Pine nuts 2 tablespoons Pistachios 32 Pumpkin seeds 2 tablespoons Sesame seeds 2 tablespoons Soy nuts 2 tablespoons Sunflower seeds 2 tablespoons Walnut 8 halves Tahini 2 tablespoons FOOD EXCHANGE LIST
NUTS PROTEIN Unlimited CONDIMENTS LEGUMES DAIRY 1 serving = approx. 153 calories, 30 g carbs, 14 g protein, 1-2 g fat. 1 serving = approx. 42-115 calories, 3-20 g carbs, 1-9 g protein, 2-4 g fat. Serving Plant-based milk Almond milk, unsweet ened ½ cups Soy milk, unsweetened 1 cup Rice milk, unsweetened ½ cup Cultured soya yoghurt 150 g Cacao (powder / nibs) Carob Flavoured extracts (e.g. almond, vanilla) Garlic Ginger Herbs, all fresh or dried Horseradish Hot sauce (unsweetened) Lemon Lime Miso Mustard Salsa (unsweetened) Soy sauce / tamari Spices (all), fresh or dried (chili powder cardamom, cinnamon, cumin, curry, garlic powder, ginger powder, onion powder or flakes, paprika, pepper, turmeric etc.) Tomato sauce (unsweetened) Vinegars (unsweetened), apple cider vinegar, balsamic vinegar, red wine or white wine vinegar, red wine or white wine vinegar Serving Beans (blackeyed, cannellini, edamame, garbanzo, kidney, lima, mung, navy, pinto, etc.) ⅔ cup cooked Bean soups, homemade 1 ½ cup Lentils (brown, green, red, yellow, French) ⅔ cup cooked Peas ½ cup cooked Chickpeas ⅔ cup cooked Burger patty (made with lentils or beans) 2 patties Allowed beverages Water Coffee/espresso Tea (Green/Rooibos/English) Caffeine-free herbal teas (mint, chamomile etc.) Sparkling water (unsweetened) Allowed sweeteners: Stevia, Xylitol, Erythritol FOOD EXCHANGE LIST