7 Day Vegan Meal Plan.

29 06 2009

Day 1

Breakfast: ¾ cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 cup of Toasted Apple cinnamon cereal and almond milk (recipes in Thrive) with ½ cup fruit of your choice.

Lunch: Vega fruit dip (slices of apple, banana, orange) 1/3 serving Natural Vega, 1/3 serving Chocolate Vega, ½ tbsp hemp seeds. Mix Vega and hemp seeds together, dip fruit in and eat.

Snack: 3 fresh dates with hemp butter or 1 65 gram Rejuvenator Brownie (recipe in Thrive).

Dinner: 3 cup mixed greens, with ½ cup broccoli, ¼ chick peas, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive).and dulse strips.

Snack: 1 apple, 1/3 serving of Vega with ½ cup cold water.

Total calories: 1450 – 1550

Carb/Protein/Fat % – 43/28/29


Day 2

Breakfast: ½ serving Chocolate Vega blended with ½ a pear, ½ a banana and ¼ cup soaked almonds. Blend with about 450 ml of cold water.

Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive).

Snack: 1 apple and ¼ cup walnuts or 1 Vega Bar.

Dinner: Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. For best results stir-fry with coconut oil.

Snack: ½ serving of Vega with roughly 190ml of water.

Total calories: 1350 – 1450

Carb/Protein/Fat % – 40/30/30


Day 3

Breakfast: ½ serving Natural Vega blended with ½ pear, ½ banana, 1 tbsp fresh ginger root. Blend with about 450 ml of cold water.

Lunch: spinach with other mixed greens, ¼ cup soaked almonds, hemp oil and balsamic vinegar.

Snack: 1 Mango ¼ pecans or 1 65 gram Rejuvenator Brownie (recipe in Thrive).

Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu. or 2 cups of Coconut Lime Curry (recipe in Thrive).

Snack: ½ serving of Vega with roughly 190ml cold water.

Total calories: 1250 ““ 1300

Carb/Protein/Fat % – 42/29/29


Day 4

Breakfast: 1 serving of Vega with 375ml cold water

Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive).

Snack: 1 papaya, ¼ cup walnuts or 1 Vega bar and yerba mate tea.

Dinner: Avocado and tomato sandwich – 2 slices of sprouted bread, ½ avocado 1 tomato sliced, ½ cup mixed greens, ¼ tsp chilly powder, 1 tsp salad dressing.

Snack: 1 Apple with ¼ cup soaked almonds.

Total calories: 1450 – 1550

Carb/Protein/Fat % – 44/28/28


Day 5

Breakfast: ¾ cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 ¼ cups Toasted Ginger Pear cereal with almond milk, soy milk, rice milk or slightly watered down Natural Vega (recipe in Thrive).

Lunch: ¼ cup soaked lentils, 1 whole wheat pita ,1 Romaine lettuce leaf, 2 slices tomato,1/4cup alfalfa sprouts, 10 medium baby carrots, 1 tsp oil & vinegar salad dressing, 250ml yerba mate tea or Sesame miso soup and yerba mate tea (recipe in Thrive).

Snack: 1 serving of Vega with 375ml cold water or 1 large Fuji apple and ¼ cup walnuts or 1 cup of Vega energy pudding (recipe in Thrive).

Dinner: 3 cup mixed greens, ½ a grated beet, ¼ cup soaked red lentils, ¼ cup soaked almonds and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or yerba mate salad dressing (recipe in Thrive). Add 1 tsp of hulled hemp seed if desired.

Snack: 1 Orange and ¼ cup soaked pumpkin seeds. (Pumpkin seeds are high in iron; it will be better absorbed when combined with the vitamin “˜C’ from the orange).

Total calories: 1450 – 1550

Carb/Protein/Fat % – 43/28/29


Day 6

Breakfast: 1 serving of Vega with 375ml of water or Vega Stamina Cereal (Recipe in Thrive).

Lunch: 3 cups mixed greens, with grated carrot root, ¼ cup soaked green lentils and ginger papaya salad dressing.

Snack: 3 dates with hemp seed butter or 1 65 gram Rejuvenator Brownie (recipe in Thrive).

Dinner: ½ sweet potato (steamed), 1 cup mixed greens and 1 ½ cup stir fried extra firm tofu or 2 cups of Coconut Lime Curry (recipe in Thrive).

Snack: 1 banana or 1 Vega bar.

Total calories: 1250 – 1350

Carb/Protein/Fat % – 42/30/28


Day 7

Breakfast: ½ serving of Natural Vega with ½ an orange, ½ a banana, spice, and soaked pumpkin seeds. Blend with cold water, about 400ml.

Lunch: 3 cups mixed greens, with grated carrot, ¼ cup soaked green lentils, ½ cup bean sprouts and ginger papaya salad dressing.

Snack: 1 banana ¼ cup soaked almonds or 1 cup of Chocolate Recovery Pudding (recipe in Thrive).

Dinner: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive).

Snack: 1/3 serving of Chocolate Vega (dry powder), ½ tbsp dried coconut and a banana. Mix the Vega and the coconut together, dip the banana in and eat!

Total calories: 1150 – 1250

Carb/Protein/Fat % – 39/32/29

Advertisements




Typical Vegetarian Eating Plan.

22 06 2009
  • Vegan – Eats no food sourced from animals
  • Lacto-ovo – Includes milk and eggs.
  • Lacto – Allows milk but will not eat eggs.
  • Ovo – Eats eggs only – but no other animal foods.
  • Pesco – Eats fish but no other animal foods (pescetarian)
  • Pollo – Allows chicken
  • Fruitarian (sub-set of vegan – includes only fruiting portion of plant).
LACTO-OVO LACTO VEGAN
Breakfast Breakfast Breakfast
  • Cereal / cooked oats / muesli (granola) with full-cream / low-fat milk.
  • Grapefruit / grapefruit juice
  • Wholemeal toast with butter (or margarine)
  • Full-cream or low-fat milk
  • Water, tea, coffees, herbal tea
  • Cottage cheese
  • Wholemeal toast with butter (or margarine) plus other spreads.
  • Orange or orange juice
  • Low-fat milk, water, tea, coffee, herbal tea.
  • Muesli (granola) or oatmeal with soya milk and sugar.
  • Wholemeal toast with margarine plus spreads.
  • Orange or orange juice.
Lunch Lunch Lunch
  • Barley soup
  • Mixed green salad with salad dressing
  • Cottage cheese
  • Wholemeal bread with butter (or margarine)
  • Fruit
  • Bean soup
  • Sesame crackers
  • Salad
  • Baked apple
  • Low-fat milk
  • Split pea soup
  • Wholemeal bread with margarine plus spreads
  • Fruit and seed salad, and tofu ice cream
Dinner Dinner Dinner
  • Soya bean and brown rice casserole
  • Bake pumpkin
  • Coleslaw and mayonnaise
  • Wholemeal bread with butter
  • Fresh fruit
  • Vegetables
  • Wholemeal bread roll with butter or margarine
  • Fruit yogurt
  • Vegetable paella
  • Spinach
  • Pear
Snacks Snacks Snacks
  • Sunflower seeds
  • Milk
  • Popcorn
  • Raisins
  • Pear
  • Cheese
  • Wholemeal crackers
  • Prunes
  • Roasted soya beans
  • Wholemeal roll
  • Buttermilk
  • Shelled almonds
  • Peach
  • Raisins