Day 1
1169
Calories • 135g
Carbs (45g
Fiber) • 51g Fat
• 36g
Protein
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Raspberry Chia Seed Pudding
1 serving
• 357
Cal
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Ingredients
for 1 serving:
1
cup (8 fl oz)
Coconut Milk Unsweetened
1/2
cup
Raspberries
4
tbsp
Chia Seeds
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Ingredients
for 1 cup:
1
cup
Grapes
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Granola
2 ounce
• 277
Cal
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Ingredients
for 2 ounce:
2
oz
Granola
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Vegan Buffalo Chickpea Taquitos
1 serving
• 430
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
1 1/2
cup
Chickpeas
1/4
can
Artichoke Hearts, Quarters
4
tbsp
Pepper or hot sauce
9
tortilla medium (approx 6" dia)
Tortillas
1/2
fruit
Avocados
1
tbsp
Lime juice
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Day 2
1257
Calories • 144g
Carbs (25g
Fiber) • 62g Fat
• 42g
Protein
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Vegan French Toast
1 slice
• 171
Cal
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Ingredients
for 1 slice:
1/2
cup
Almond milk
1
tbsp
Wheat flour
3/4
tsp
Sugar
1/4
tsp
Cinnamon
1
slice
Whole-wheat bread
1/4
tbsp
Vegetable oil
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Vegan Buffalo Chickpea Taquitos
1 serving
• 430
Cal
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Canned Vegetable Soup with Tofu
2 cups
• 272
Cal
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Ingredients
for 2 cups:
1
can (10.5 oz)
Vegetarian vegetable soup
150
grams
Tofu
2
tbsp
Parsley
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Green Beans with Olive Oil
2 serving
• 189
Cal
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Ingredients
for 2 serving:
2 1/4
cup 1/2" pieces
Green beans
1
tbsp
Olive oil
1/2
tsp
Salt
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Day 3
1160
Calories • 123g
Carbs (48g
Fiber) • 55g Fat
• 41g
Protein
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|
Raspberry Chia Seed Pudding
1 serving
• 357
Cal
|
|
|
Ingredients
for 1 serving:
1
cup (8 fl oz)
Coconut Milk Unsweetened
1/2
cup
Raspberries
4
tbsp
Chia Seeds
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Vegan Buffalo Chickpea Taquitos
1 serving
• 430
Cal
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Garlic Green Beans with Tofu
1 serving
• 261
Cal
|
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Ingredients
for 1 serving:
1
tbsp
Olive oil
2
cloves, minced
Garlic
1/4
lb
Tofu
2
cup 1/2" pieces
Green beans
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Microwaved sweet potato
1 potato
• 112
Cal
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Ingredients
for 1 potato:
1
sweetpotato, 5" long
Sweet potato
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Day 4
1148
Calories • 143g
Carbs (30g
Fiber) • 49g Fat
• 59g
Protein
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Oatmeal and Apples
1 bowl
• 270
Cal
|
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Ingredients
for 1 bowl:
1/2
cup
Oatmeal
1
tsp brownulated
Brown sugar
1
medium (3" dia)
Apples
1
cup
Pure Almond Almondmilk
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Banana Almond Butter
4 tbsp
• 407
Cal
|
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|
Ingredients
for 4 tbsp:
2
medium (7" to 7-7/8" long)
Banana
2
tbsp
Almond butter
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Broiled sesame tofu
2 serving
• 471
Cal
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Ingredients
for 6 serving
(eat 2
serving
now, save
4 serving
for leftovers):
3
tbsp
Soy sauce
3/4
tbsp
Vegetable oil
1 1/2
dash
Pepper
3
cup chopped
Carrots
3
cup
Tofu
1 1/2
tsp
Balsamic vinegar
1 1/2
large
Scallions
3/8
tsp
Sesame oil
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Day 5
1187
Calories • 133g
Carbs (28g
Fiber) • 53g Fat
• 68g
Protein
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Peanut Butter & Banana Oatmeal
1 serving
• 308
Cal
|
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|
Ingredients
for 1 serving:
1/2
cup
Oatmeal
1/2
cup
Water
1/2
medium (7" to 7-7/8" long)
Banana
1 1/4
tbsp
Peanut butter with omega-3
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Broiled sesame tofu
2 serving
• 471
Cal
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Vegan Skewers
2 kabobs
• 142
Cal
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Ingredients
for 2 kabobs:
1
link
America's original veggie dog
1
sprout
Brussels sprouts
1/4
can (15 oz)
Pineapple
1/4
onion
Onions
1/4
cup cherry tomatoes
Tomatoes
1
tbsp
Teriyaki sauce
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Garlic Roasted Brussell Sprouts
1 serving
• 162
Cal
|
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Ingredients
for 1 serving:
1
cup
Brussels sprouts
1
cloves, minced
Garlic
1
tbsp
Olive oil
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Banana
1 banana
• 105
Cal
|
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Ingredients
for 1 banana:
1
medium (7" to 7-7/8" long)
Banana
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Day 6
1154
Calories • 101g
Carbs (25g
Fiber) • 64g Fat
• 62g
Protein
|
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Oatmeal and Apples
1 bowl
• 270
Cal
|
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|
Ingredients
for 1 bowl:
1/2
cup
Oatmeal
1
tsp brownulated
Brown sugar
1
medium (3" dia)
Apples
1
cup
Pure Almond Almondmilk
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Ingredients
for 1 ounce:
1
oz (19 halves per)
Pecans
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Broiled sesame tofu
2 serving
• 471
Cal
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Hot and Spicy Tofu
1 serving
• 217
Cal
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Ingredients
for 3 serving
(eat 1
serving
now, save
2 serving
for leftovers):
2 1/4
tbsp
Vegetable oil
3/4
cup, sliced
Onions
3/4
cup, sliced
Red bell pepper
2 1/4
clove
Garlic
1/4
cup
Water
2 1/4
tbsp
Balsamic vinegar
3/4
tbsp
Brown sugar
3/4
tsp
Cornstarch
3/4
lb
Tofu
3/4
pepper
Peppers
2 1/4
tbsp
Soy sauce
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Day 7
1073
Calories • 143g
Carbs (33g
Fiber) • 45g Fat
• 54g
Protein
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Oat bran and cinnamon
1 cup
• 157
Cal
|
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Ingredients
for 1 cup:
2/3
cup
Oat bran
1/2
tsp
Cinnamon
2
cup
Water
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Ingredients
for 1 fruit:
1
fruit (2-5/8" dia)
Oranges
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Hot and Spicy Tofu
2 serving
• 434
Cal
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Vegan Skewers
2 kabobs
• 142
Cal
|
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|
Ingredients
for 2 kabobs:
1
link
America's original veggie dog
1
sprout
Brussels sprouts
1/4
can (15 oz)
Pineapple
1/4
onion
Onions
1/4
cup cherry tomatoes
Tomatoes
1
tbsp
Teriyaki sauce
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Red Bell Pepper and Hummus
2 serving
• 278
Cal
|
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Ingredients
for 2 serving:
1/2
cup
Hummus
2
medium (approx 2-3/4" long, 2-1/2 dia.)
Red bell pepper
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Raspberry Chia Seed Pudding
Directions are for original
recipe
of 1 serving
1. Combine the milk and fruit in a blender. Blend until smooth and pour into a resealable container. Mix in chia seeds and stir well. Refrigerate at least 2 hours or overnight. Enjoy!
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Grapes
Directions are for original
recipe
of 1 cup
1. Wash and enjoy.
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Vegan Buffalo Chickpea Taquitos
Directions are for original
recipe
of 6 serving
1. Preheat your oven to 425 degrees F.
2. In a large bowl mash the chickpeas with a potato masher or fork. Some larger pieces are ok, but you want the mixture to stick together.
3. Drain artichoke hearts and chop into smaller pieces. Add into bowl with chickpeas along with the buffalo hot sauce and mix well to combine.
4. Scoop about 2 tbsp of the filling onto each tortilla and roll tightly. Place seam side down on a baking sheet. Bake 15-20 minutes until the tortillas are browning on the edges.
5. While baking taquitos, mash avocado with lime juice until well combined. Serve with taquitos and enjoy!
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Vegan French Toast
Directions are for original
recipe
of 4 slice
1. 1. In a bowl, mix together the nondairy milk, flour, sugar, and cinnamon to form a batter.
2. Dip bread in batter and fry in pan with a little oil until golden brown.
3. Serve and enjoy!
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Canned Vegetable Soup with Tofu
Directions are for original
recipe
of 2 cups
1. Prepare soup as directed on can. Cut tofu into 1/2 inch cubes. Add to soup and bring to a boil. Serve in a bowl. Sprinkle minced parsley. Serve with crackers if desired.
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Green Beans with Olive Oil
Directions are for original
recipe
of 4 serving
1. PREPARATION: Trim green beans.
2. Cook beans in a 6-quart pot of boiling salted water , uncovered, until just tender, 4 to 6 minutes. Drain in a colander, then transfer to a large bowl and toss with oil, sea salt, and pepper to taste.
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Garlic Green Beans with Tofu
Directions are for original
recipe
of 2 serving
1. 1. Rinse the beans and snip off their ends.
2. 2. In a wok or nonstick skillet, warm the oil over medium heat. Add the beans and garlic and saute for 5 minutes, stirring continuously.
3. 3. Add the tofu and cook for 5 more minutes.
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Microwaved sweet potato
Directions are for original
recipe
of 1 potato
1. Wash potatoes and puncture a few times with a fork. Place on paper towel on microwave-safe dish. Microwave on high for 4-5 minutes for the first potato, plus 2-3 minutes for each additional potato. Flip potatoes over halfway through cooking. Season as desired (won't change nutrition much).
2. If you have more time, you can also bake them at 425F for 50 minutes, or even microwave them first and then bake for 10-15 minutes.
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Oatmeal and Apples
Directions are for original
recipe
of 1 bowl
1. Remove apple core and cut apple into slices. Mix together with water and oats. Optionally, use milk instead of water for a creamier taste.
2. Microwave for 45 seconds, stir, then microwave for 30 more seconds. Sprinkle with brown sugar and eat.
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Banana Almond Butter
Directions are for original
recipe
of 2 tbsp
1. Mash banana. Combine with almond butter in a bowl and mix until smooth. Enjoy!
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Broiled sesame tofu
Directions are for original
recipe
of 4 serving
1. Heat the broiler to high and arrange a rack in the top third of the oven. Cover a baking sheet with foil; set aside.
2. Whisk the soy sauce, vegetable oil, and a pinch of pepper in a medium shallow bowl to combine. Dip the carrots and tofu pieces into the soy sauce mixture to coat (let the excess sauce drip off and back into the bowl), then lay the pieces on the baking sheet so they are not touching. Set the remaining sauce aside.
3. Broil the carrots and tofu until browned on all sides, about 20 minutes total, turning the tofu every 5 minutes to brown on four sides and flipping the carrots after 10 minutes. Remove from the oven.
4. Add the chopped scallion, vinegar, and sesame oil to the reserved sauce and stir to combine. Add the broiled carrots and tofu to the sauce and toss to coat. Serve.
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Peanut Butter & Banana Oatmeal
Directions are for original
recipe
of 1 serving
1. Poor oats and water together in a bowl or Tupperware if you need to have your breakfast on the go. Add more or less water depending on the consistency you like.
2. Cut the banana into thin slices, and add it to the other ingredients
3. Microwave for 1-2 minutes at 800W. If you use more water, you may need to microwave longer.
4. Mix everything together, and add the peanut butter on the top of the mixture.
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Vegan Skewers
Directions are for original
recipe
of 8 kabobs
1. Chop Everything into approx 1" cubes and skewer in whatever order
2. Grill or cook each side in an oiled saucepan
3. Add teriyaki sauce while cooking, and use pineapple can juice to keep pan wet.
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Garlic Roasted Brussell Sprouts
Directions are for original
recipe
of 1 serving
1. Cut sprouts in half and place in boiling water for 3 minutes.
2. Remove and dry on paper towels, removing as much moisture as possible
3. Heat oil in a skillet over medium heat. Add sprouts face down, and cook until one side is brown, then turn.
4. Add minced garlic, and cook until garlic is soft and sprouts are browned.
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Hot and Spicy Tofu
Directions are for original
recipe
of 4 serving
1. Heat peanut oil in a wok or large frying pan over medium-high heat. Toss the tofu into the oil, and cook until browned on all sides. Once browned, toss in onion, bell pepper, chile pepper, and crushed garlic; cook until just tender, about 5 minutes.
2. In a small bowl, whisk together the hot water (heat beforehand), vinegar, soy sauce, brown sugar, cornstarch, and red pepper flakes. Pour over tofu and vegetables, toss to coat, and simmer 3 to 5 minutes, or until sauce thickens slightly.
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Oat bran and cinnamon
Directions are for original
recipe
of 1 cup
1. Cook oat bran in water in microwave for 3 minutes. Let cool for 2-3 minutes, it will be hot! Add cinnamon on top to taste when cooked.
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Oranges
Directions are for original
recipe
of 1 fruit
1. Peel or slice orange and eat.
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Red Bell Pepper and Hummus
Directions are for original
recipe
of 1 serving
1. Cut bell pepper in half and remove seeds. Slice pepper into strips and serve with hummus for dipping.
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