6 WEEK VEGAN MEAL PLAN - FBBCUniversity
6 WEEK VEGAN MEAL PLAN
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6 WEEK VEGAN MEAL PLAN MASTER GROCERY LIST These non perishable staples will keep you equipped to create all of the meals for this six week FBBC plan! Keep your pantry stocked with the items on this list and the next 6 weeks will be a breeze. Walnuts, Almonds, Peanuts Agave Soy Protein Powder Olive Oil and Sesame Oil Flour: Almond Meal, Arrowroot, or Wheat Baking Powder, Baking Soda Apple Cider Vinegar, Rice Vinegar, Red Wine Vinegar, Balsamic Vinegar Maple Syrup Lime Juice and Lemon Juice Coconut Milk Coconut Water Shredded Coconut Spices: Garlic, Chili Powder, Cumin, Paprika, Cinnamon, Salt, Pepper, Rosemary, Thyme, Oregano Low Sodium Vegetable Stock Swerve Sweetener (gluten-free) Rolled Oats Peanut Butter or Nut Butter Cocoa Powder Miso Paste Peppermint Oil Chia Seeds Jarred Salsa 3 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 1 GROCERY LIST PROTEIN PRODUCE Firm Tofu – 28 oz Bell Peppers – 4 Silken Tofu – 12 oz Butter Lettuce – 1 head “Beyond Meat” Meat Crumbles – 64 oz Shredded Carrots – 8 oz bag Chickpeas – 3 16 oz cans Large Cucumbers – 2 Black Beans – 1 16 oz can Red Peppers – 2 Eggplant – 12 oz GROCERY 4 Mango – 1 Pumpkin – 15 oz can Shredded Cabbage – 8 oz bag Almond Milk – 1 ½ gallon Roma Tomatoes – 1 lb Farro – 16 oz bag Beef Steak Tomatoes – 2 Chia Seeds – 8 oz Cilantro – 1 bunch Nutritional Yeast – 8 oz jar Mushrooms – 1 lb Sliced Almonds – 8 oz bag Raspberries – 1 pint Marsala Cooking Wine – 8 fl oz bottle Fresh Kale – 8 cups Diced Tomato – 8 oz can Zucchini – 4 Sour Cream – 4 oz container Fresh Spinach – 1 bag (approx. 11 oz) Risotto Rice – 2 cups White Onions – 2 Frozen Peas – 16 oz bag Avocados – 2 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 2 GROCERY LIST PROTEIN PRODUCE Firm Tofu – 1 lb Avocados – 2 Tempeh – 2 lb Bananas – 2 Silken Tofu – 12 oz container Large Sweet Potatoes – 2 Red Lentil Pasta – 1 large box (4 cups) Blueberries – 1 pint Pinto Beans – 16 oz can Fresh Mint – 1 bunch Cannellini Beans – 16 oz can Honeydew Melon – 1 Zucchini – 2 GROCERY Purple Cabbage – 1 small bag (approx. 11 oz) Oats – 16 oz container Shitake Mushrooms – 8 oz package Flax Seed – 4 oz bag Cherry Tomatoes – 8 oz package Vegan Cheddar – 8 oz bag Onions – 2 Almond Milk – ½ gallon Bok Choy – 4 cups Pine Nuts – 4 oz bag Raw Kale (16oz) – 1 large bag (approx. 16 oz) Vegan Yogurt – 16 oz container Arugula – 1 small bag (approx. 11 oz) Vegan Parmesan Cheese – 8 oz block Cauliflower – 2 heads Unshelled Pistachio – 8 oz bag Small Radishes – 6 Pumpkin – 3 16 oz cans Tamarind Paste – 4 oz can Red Chili Paste – 4 oz jar 5 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 3 GROCERY LIST PROTEIN PRODUCE Black-Eyed Peas – 2 16 oz cans Large Cantaloupe – 1 Black Beans – 3 16 oz cans Onions – 2 Chickpeas – 16 oz can Fresh Kale – 2 bags (approx. 11 oz) Firm Tofu – 2 lbs Avocados – 2 Shelled Edamame – 2 cups (16 oz) Red Delicious Apples – 2 Peanuts – 16 oz container Butter Lettuce – 1 head Tomatoes – 2 GROCERY Cucumbers – 2 Soy Milk – ½ gallon Yellow Peppers – 2 Peanuts – 16oz jar Green Peppers – 2 Chia Seeds – 4 oz jar Orange Pepper – 1 Vegan Feta Cheese – 8 oz container Shredded Brussels Sprouts – 8 oz Popcorn Kernels – 16 oz jar Lemongrass – 2 stalks Coconut Milk – 16 oz Carrot – 1 Rice Noodles – 8 oz package Shredded Cabbage – 8 oz bag Fresh Basil – 1 bunch Fresh Cilantro – 1 bunch Fresh Spinach – 4 cups (large bag) Mushrooms – 8 oz package 6 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 4 GROCERY LIST PROTEIN PRODUCE Cannellini Beans – 16 oz can Avocados – 2 Chickpeas – 2 16 oz cans Limes – 4 Black-Eyed Peas – 2 16 oz cans Fresh Mint – 1 small package Firm Tofu – 1 lb Blueberries – 1 pint “Beyond Meat” Meatless Crumbles – 32 oz Strawberries – 1 pint Peanut Butter – 8 oz jar Bananas – 3 White or Yellow Onions – 3 GROCERY 7 Poblano Chilis – 3 Nutritional Yeast – 8 oz jar Fresh Snow Peas – 8 oz Vegan Yogurt – 16 oz Shredded Carrots – 8 oz bag Unshelled Pistachios – 8 oz bag Shredded Purple Cabbage – 16 oz package Tahini Paste – 4 oz jar Green Pepper – 1 Vegan Parmesan – 8 oz Cucumber – 1 Canned Tomatillos – 1 lb Tomatoes – 2 Shredded Coconut – 4 oz bag Fresh Kale – 1 large 16 oz bag Oats – 16 oz package Fresh Cilantro – 1 bunch “Joe’s” Lavash Bread – 1 package Fresh Basil – 1 bunch Slivered Almonds – 8 oz bag Fresh Parsley – 1 bunch Tomato Sauce – 4 oz can Fresh Dill – 1 bunch FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 5 GROCERY LIST PROTEIN PRODUCE Red Lentils – 24 oz bag Cauliflower – 2 lbs Firm Tofu – 1 lb Zucchini – 2 Black Beans – 16 oz can White or Yellow Onions – 2 Garbanzo Beans – 16 oz can Large Sweet Potatoes – 2 Cannellini Beans – 2 16 oz cans green pepper – 1 Kale – 1 small bag (approx. 11 oz) GROCERY Green Onion – 1 bunch Almond Milk – ½ gallon Cilantro – 1 bunch Oats – 16 oz container Carrots – 1 lb Vanilla Soy Yogurt – 32 oz Fresh Chive – 1 small package Chia Seeds – 4 oz bag Pomegranate Seeds – 8 oz Red Curry Paste – 4 oz jar Tahini – 8 oz jar Coconut Cream – 8 oz Coconut Milk – 8 oz can Dark Chocolate Chips – 8 oz bag Tomato Paste – 12 oz Tomato Sauce – 16 oz can Crushed Tomatoes – 28 oz can “Bob’s Red Mill” Bread – 1 loaf 8 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 6 GROCERY LIST PROTEIN PRODUCE Firm Tofu – 2 lb Spinach – 1 small bag (approx. 11 oz) Black Beans – 16 oz can Mushrooms – 1 lb Tempeh – 1 lb Broccoli – 2 crowns Deshelled Edamame – 1 lb Raspberries – 1 quart Black Beans – 16 oz can White or Yellow Onions – 2 Quinoa – 16 oz bag Red Pepper – 1 Cashews – 8 oz bag Green Pepper – 1 Deshelled Pistachios – 8 oz Carrots – 1 lb Purple Onion – 1 GROCERY Frozen Corn – 16 oz bag Tortillas – 16 ct package Zucchini – 1 Vegan Yogurt – 16 oz container Scallion – 1 bunch Cashew Yogurt – 8 oz container Cilantro – 1 bunch Coconut Milk – 16 oz Fresh Dill – 1 bunch Vegan Feta – 8 oz Parsley – 1 bunch Lemon Juice – 8 oz bottle Lemon – 1 Pineapple – 8 oz can Avocado – 1 Coconut Flakes/Shredded Coconut – 8 oz bag Red Onion – 1 Dried Apricots – 8 oz bag Bad Dates – 8 oz Almonds – 8 oz bag (ground, if available) Pumpkin Seeds – 4 oz Sunflower Seeds – 4 oz Sesame Seeds – 4 oz Nutritional Yeast – 8 oz Medjool Dates – 8 oz bag 9 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 1 MEAL PLAN Week 1 360-485 Cal 185 Cal 260-460 Cal 170 Cal 210-470 Cal 170 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Vegan Pumpkin Pancakes Cal: 360 Protein: 12 Fat: 18 Net Carb: 33 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Southwest Chickpea Salad Cal: 466 Protein: 19 Fat: 24 Net Carb: 30 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Mushroom Risotto w/ Peas Cal: 283 Protein: 15 Fat: 6 Net Carb: 34 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1665 Protein: 66 Fat: 83 Net Carb: 129 Tuesday Vegan Pumpkin Pancakes Cal: 360 Protein: 12 Fat: 18 Net Carb: 33 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Musrhoom Risoltto Marsala w/ Peas Cal: 263 Protein: 12 Fat: 6 Net Carb: 31 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Tofu Tacos w/ Butter Lettuce “Taco Shells” Cal: 342 Protein: 23 Fat: 22 Net Carb: 7 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1511 Protein: 75 Fat: 78 Net Carb: 105 Wednesday Vegan Pumpkin Pancakes Cal: 360 Protein: 12 Fat: 18 Net Carb: 33 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Tofu Tacos w/ Butter Lettuce “Taco Shells” Cal: 342 Protein: 23 Fat: 22 Net Carb: 7 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Southwest Chickpea Salad Cal: 466 Protein: 19 Fat: 24 Net Carb: 30 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1724 Protein: 74 Fat: 99 Net Carb: 102 Thursday Vegan Pumpkin Pancakes Cal: 360 Protein: 12 Fat: 18 Net Carb: 33 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Zucchini Burrito Boat Cal: 307 Protein: 18 Fat: 2 Net Carb: 38 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Ratatouille Cal: 444 Protein: 15 Fat: 17 Net Carb: 31 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1637 Protein: 70 Fat: 69 Net Carb: 133 Friday Oat-Free Oatmeal Cal: 484 Protein: 19 Fat: 9 Net Carb: 67 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Zucchini Burrito Boat Cal: 307 Protein: 18 Fat: 2 Net Carb: 38 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Ratatouille Cal: 444 Protein: 15 Fat: 17 Net Carb: 31 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1761 Protein: 77 Fat: 60 Net Carb: 167 Saturday Oat-Free Oatmeal Cal: 484 Protein: 19 Fat: 9 Net Carb: 67 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Ratatouille Cal: 444 Protein: 15 Fat: 17 Net Carb: 31 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Vietnamese Lettuce Wraps Cal: 210 Protein: 27 Fat: 6 Net Carb: 10 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1664 Protein: 86 Fat: 64 Net Carb: 139 Sunday Oat-Free Oatmeal Cal: 484 Protein: 19 Fat: 9 Net Carb: 67 Minty Green Smoothie Cal: 185 Protein: 10 Fat: 13 Net Carb: 3 Ratatouille Cal: 444 Protein: 15 Fat: 17 Net Carb: 31 Kale Chips Cal: 168 Protein: 3 Fat: 14 Net Carb: 5 Vietnamese Lettuce Wraps Cal: 210 Protein: 27 Fat: 6 Net Carb: 10 Vegan Chocolate Pudding Cal: 173 Protein: 12 Fat: 5 Net Carb: 23 Cal: 1664 Protein: 86 Fat: 64 Net Carb: 139 10 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 2 MEAL PLAN Week 2 250-300 Cal 180 Cal 250-500 Cal 150 Cal 300-500 Cal 170 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Vegan Blueberry Banana Muffins Cal: 268 Protein: 7 Fat: 11 Net Carb: 33 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Tamarind Stew Cal: 318 Protein: 21 Fat: 8 Net Carb: 48 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Beans and Pumpkin Cheesy “Grits” Cal: 461 Protein: 17 Fat: 17 Net Carb: 34 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1544 Protein: 81 Fat: 61 Net Carb: 136 Tuesday Vegan Blueberry Banana Muffins Cal: 268 Protein: 7 Fat: 11 Net Carb: 33 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Beans and Pumpkin Cheesy “Grits” Cal: 461 Protein: 17 Fat: 17 Net Carb: 34 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Tamarind Stew Cal: 318 Protein: 21 Fat: 8 Net Carb: 48 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1544 Protein: 81 Fat: 61 Net Carb: 136 Wednesday Vegan Blueberry Banana Muffins Cal: 268 Protein: 7 Fat: 11 Net Carb: 33 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Tamarind Stew Cal: 318 Protein: 21 Fat: 8 Net Carb: 48 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Tofu Poke Bowl Cal: 318 Protein: 21 Fat: 18 Net Carb: 14 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1401 Protein: 85 Fat: 62 Net Carb: 101 Thursday Vegan Blueberry Banana Muffins Cal: 268 Protein: 7 Fat: 11 Net Carb: 33 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Kale Pesto and Lentil Pasta Cal: 501 Protein: 25 Fat: 24 Net Carb: 42 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Tofu Poke Bowl Cal: 318 Protein: 21 Fat: 18 Net Carb: 14 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1584 Protein: 89 Fat: 78 Net Carb: 109 Friday Sweet Potato Tempeh Breakfast Hash Cal: 218 Protein: 16 Fat: 12 Net Carb: 26 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Tofu Poke Bowl Cal: 318 Protein: 21 Fat: 18 Net Carb: 14 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Kale Pesto and Lentil Pasta Cal: 501 Protein: 25 Fat: 24 Net Carb: 42 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1584 Protein: 89 Fat: 78 Net Carb: 109 Saturday Sweet Potato Tempeh Breakfast Hash Cal: 218 Protein: 16 Fat: 12 Net Carb: 26 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Kale Pesto and Lentil Pasta Cal: 501 Protein: 25 Fat: 24 Net Carb: 42 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Spicy Peanut Tempeh Stir Fry Cal: 410 Protein: 26 Fat: 26 Net Carb: 19 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1626 Protein: 94 Fat: 86 Net Carb: 114 Sunday Sweet Potato Tempeh Breakfast Hash Cal: 218 Protein: 16 Fat: 12 Net Carb: 26 Avocado Mojito Smoothie Cal: 180 Protein: 14 Fat: 5 Net Carb: 10 Beans and Pumpkin Cheesy “Grits” Cal: 461 Protein: 17 Fat: 17 Net Carb: 34 Celery Sticks with Pistachio Yogurt Sauce Cal: 150 Protein: 7 Fat: 12 Net Carb: 4 Spicy Peanut Tempeh Stir Fry Cal: 410 Protein: 26 Fat: 26 Net Carb: 19 Pumpkin Pudding Cal: 167 Protein: 15 Fat: 8 Net Carb: 6 Cal: 1586 Protein: 86 Fat: 79 Net Carb: 106 11 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 3 MEAL PLAN Week 3 320-330 Cal 140 Cal 300-400 Cal 165 Cal 300-400 Cal 160 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Black Eyed Pea Greens Skillet Cal: 329 Protein: 15 Fat: 15 Net Carb: 31 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Mediterranean Chickpea Salad Cal: 357 Protein: 16 Fat: 16 Net Carb: 32 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Tofu Rice Noodles w/ Peanut Sauce Cal: 359 Protein: 22 fat: 15 Net Carb: 26 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1510 Protein: 87 Fat: 70 Net Carb: 114 Tuesday Black Eyed Pea Greens Skillet Cal: 329 Protein: 15 Fat: 15 Net Carb: 31 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Mediterranean Chickpea Salad Cal: 357 Protein: 16 Fat: 16 Net Carb: 32 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Coconut Lemongrass Tofu Cal: 304 Protein: 20 Fat: 19 Net Carb: 10 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1455 Protein: 85 Fat: 74 Net Carb: 98 Wednesday Black Eyed Pea Greens Skillet Cal: 329 Protein: 15 Fat: 15 Net Carb: 31 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Tofu Rice Noodles w/ Peanut Sauce Cal: 359 Protein: 22 fat: 15 Net Carb: 26 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Coconut Lemongrass Tofu Cal: 304 Protein: 20 Fat: 19 Net Carb: 10 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1457 Protein: 91 Fat: 73 Net Carb: 92 Thursday Black Eyed Pea Greens Skillet Cal: 329 Protein: 15 Fat: 15 Net Carb: 31 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Coconut Lemongrass Tofu Cal: 304 Protein: 20 Fat: 19 Net Carb: 10 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Tofu Rice Noodles w/ Peanut Sauce Cal: 359 Protein: 22 fat: 15 Net Carb: 26 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1457 Protein: 91 Fat: 73 Net Carb: 92 Friday Coconut Quinoa Porridge Cal: 323 Protein: 9 Fat: 10 Net Carb: 45 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Black Bean Burger Cal: 346 Protein: 13 Fat: 21 Net Carb: 17 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Edamame Asian Salad w/ Peanuts Cal: 397 Protein: 20 Fat: 25 Net Carb: 19 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1531 Protein: 76 Fat: 80 Net Carb: 106 Saturday Coconut Quinoa Porridge Cal: 323 Protein: 9 Fat: 10 Net Carb: 45 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Edamame Asian Salad w/ Peanuts Cal: 397 Protein: 20 Fat: 25 Net Carb: 19 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Black Bean Burger Cal: 346 Protein: 13 Fat: 21 Net Carb: 17 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1531 Protein: 76 Fat: 80 Net Carb: 106 Sunday Coconut Quinoa Porridge Cal: 323 Protein: 9 Fat: 10 Net Carb: 45 Apple Pie Smoothie Cal: 140 Protein: 11 Fat: 4 Net Carb: 8 Edamame Asian Salad w/ Peanuts Cal: 397 Protein: 20 Fat: 25 Net Carb: 19 Honey Peanut Butter Popcorn Balls Cal: 165 Protein: 10 Fat: 11 Net Carb: 10 Black Bean Burger Cal: 346 Protein: 13 Fat: 21 Net Carb: 17 Cantaloupe Coconut Sorbet Cal: 160 Protein: 13 Fat: 9 Net Carb: 7 Cal: 1531 Protein: 76 Fat: 80 Net Carb: 106 12 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 4 MEAL PLAN Week 4 240-260 Cal 140 Cal 270-400 Cal 210 Cal 260-340 Cal 140 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Classic Tofu Scramble Cal: 243 Protein: 18 Fat: 11 Net Carb: 11 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 Tofu w/ Coconut Cabbage Slaw Cal: 398 Protein: 20 Fat: 27 Net Carb: 13 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 Vegan Sloppy Joe with Half of a Roasted Sweet Potato Cal: 269 Protein: 28 Fat: 6 Net Carb: 23 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1396 Protein: 81 Fat: 62 Net Carb: 89 Tuesday Classic Tofu Scramble Cal: 243 Protein: 18 Fat: 11 Net Carb: 11 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 Tofu w/ Coconut Cabbage Slaw Cal: 398 Protein: 20 Fat: 27 Net Carb: 13 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 Vegan Sloppy Joe with Half of a Roasted Sweet Potato Cal: 269 Protein: 28 Fat: 6 Net Carb: 23 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1396 Protein: 81 Fat: 62 Net Carb: 89 Wednesday Classic Tofu Scramble Cal: 243 Protein: 18 Fat: 11 Net Carb: 11 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 One Pot Black-Eyed Pea Chile Verde Cal: 320 Protein: 35 Fat: 8 Net Carb: 20 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 One Pot Black-Eyed Pea Chile Verde Cal: 320 Protein: 35 Fat: 8 Net Carb: 20 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1369 Protein: 81 Fat: 62 Net Carb: 89 Thursday Classic Tofu Scramble Cal: 243 Protein: 18 Fat: 11 Net Carb: 11 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 Vegan Sloppy Joe with Half of a Roasted Sweet Potato Cal: 269 Protein: 28 Fat: 6 Net Carb: 23 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 One Pot Black-Eyed Pea Chile Verde Cal: 320 Protein: 35 Fat: 8 Net Carb: 20 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1318 Protein: 96 Fat: 43 Net Carb: 96 Friday Banana Peanut Butter Quesadilla Cal: 260 Protein: 15 Fat: 10 Net Carb: 22 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 White Bean Stack Cal: 289 Protein: 15 Fat: 13 Net Carb: 26 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 Falafel w/ Tzatziki Sauce Cal: 336 Protein: 20 Fat: 7 Net Carb: 39 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1371 Protein: 65 Fat: 48 Net Carb: 129 Saturday Banana Peanut Butter Quesadilla Cal: 260 Protein: 15 Fat: 10 Net Carb: 22 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 Falafel w/ Tzatziki Sauce Cal: 336 Protein: 20 Fat: 7 Net Carb: 39 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 White Bean Stack Cal: 289 Protein: 15 Fat: 13 Net Carb: 26 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1371 Protein: 65 Fat: 48 Net Carb: 129 Sunday Banana Peanut Butter Quesadilla Cal: 260 Protein: 15 Fat: 10 Net Carb: 22 Frozen Yogurt Snack Bar Cal: 136 Protein: 5 Fat: 5 Net Carb: 16 Falafel w/ Tzatziki Sauce Cal: 336 Protein: 20 Fat: 7 Net Carb: 39 Sweet Potato Hummus & a Half Cup of Broccoli Cal: 210 Protein: 9 Fat: 6 Net Carb: 9 White Bean Stack Cal: 289 Protein: 15 Fat: 13 Net Carb: 26 Avocado Lime Pops Cal: 140 Protein: 1 Fat: 7 Net Carb: 17 Cal: 1371 Protein: 65 Fat: 48 Net Carb: 129 13 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 5 MEAL PLAN Week 5 250-300 Cal 150-175 Cal 250-400 Cal 150 Cal 300-350 Cal 150 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Cauliflower Pancake w/ Tahini Cal: 314 Protein: 10 Fat: 12 Net Carb: 31 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Shakshuka Cal: 275 Protein: 17 Fat: 2 Net Carb: 37 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Easy Tofu Tikka Masala & Cauliflower Rice Cal: 253 Protein: 17 Fat: 12 Net Carb: 14 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1280 Protein: 60 Fat: 46 Net Carb: 123 Tuesday Cauliflower Pancake w/ Tahini Cal: 314 Protein: 10 Fat: 12 Net Carb: 31 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Shakshuka Cal: 275 Protein: 17 Fat: 2 Net Carb: 37 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Easy Tofu Tikka Masala & Cauliflower Rice Cal: 253 Protein: 17 Fat: 12 Net Carb: 14 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1280 Protein: 60 Fat: 46 Net Carb: 123 Wednesday Cauliflower Pancake w/ Tahini Cal: 314 Protein: 10 Fat: 12 Net Carb: 31 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Shakshuka Cal: 275 Protein: 17 Fat: 2 Net Carb: 37 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Red Lentil Coconut Curry Cal: 382 Protein: 21 Fat: 9 Net Carb: 29 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1387 Protein: 64 Fat: 53 Net Carb: 115 Thursday Cauliflower Pancake w/ Tahini Cal: 314 Protein: 10 Fat: 12 Net Carb: 31 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Easy Tofu Tikka Masala & Cauliflower Rice Cal: 253 Protein: 17 Fat: 12 Net Carb: 14 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Red Lentil Coconut Curry Cal: 382 Protein: 21 Fat: 9 Net Carb: 29 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1387 Protein: 64 Fat: 53 Net Carb: 115 Friday Vegan Open-Face Breakfast Sandwich Cal: 426 Protein: 14 Fat: 30 Net Carb: 28 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Red Lentil Coconut Curry Cal: 382 Protein: 21 Fat: 9 Net Carb: 29 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Cauliflower Sweet Potato Patties Cal: 336 Protein: 16 Fat: 11 Net Carb: 36 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1582 Protein: 67 Fat: 52 Net Carb: 137 Saturday Vegan Open-Face Breakfast Sandwich Cal: 426 Protein: 14 Fat: 30 Net Carb: 28 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Red Lentil Coconut Curry Cal: 382 Protein: 21 Fat: 9 Net Carb: 29 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Shakshuka Cal: 275 Protein: 17 Fat: 2 Net Carb: 37 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1521 Protein: 68 Fat: 61 Net Carb: 135 Sunday Vegan Open-Face Breakfast Sandwich Cal: 426 Protein: 14 Fat: 30 Net Carb: 28 Chocolate Protein Bar Cal: 143 Protein: 9 Fat: 6 Net Carb: 11 Cauliflower Sweet Potato Patties Cal: 336 Protein: 16 Fat: 11 Net Carb: 36 Peanut Butter Power Balls Cal: 181 Protein: 5 Fat: 8 Net Carb: 18 Cauliflower Sweet Potato Patties Cal: 336 Protein: 16 Fat: 11 Net Carb: 36 Peppermint Yogurt Bark Cal: 114 Protein: 2 Fat: 6 Net Carb: 12 Cal: 1536 Protein: 62 Fat: 75 Net Carb: 141 14 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 6 MEAL PLAN Week 6 250-300 Cal 150-175 Cal 250-400 Cal 150 Cal 300-350 Cal 150 Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert Monday Vegan Breakast Tacos Cal: 380 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Tofu w/ Peanut Sauce Cal: 269 Protein: 20 Fat: 21 Net Carb: 13 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Quinoa Cashew Patties w/ Cashew Yogurt Sauce Cal: 367 Protein: 11 Fat: 16 Net Carb: 40 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1475 Protein: 61 Fat: 67 Net Carb: 133 Tuesday Vegan Breakast Tacos Cal: 380 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Tofu w/ Peanut Sauce Cal: 269 Protein: 20 Fat: 21 Net Carb: 13 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Quinoa Cashew Patties w/ Cashew Yogurt Sauce Cal: 367 Protein: 11 Fat: 16 Net Carb: 40 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1475 Protein: 61 Fat: 67 Net Carb: 133 Wednesday Vegan Breakast Tacos Cal: 380 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Quinoa Cashew Patties w/ Cashew Yogurt Sauce Cal: 367 Protein: 11 Fat: 16 Net Carb: 40 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Tofu w/ Peanut Sauce Cal: 269 Protein: 20 Fat: 21 Net Carb: 13 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1475 Protein: 61 Fat: 67 Net Carb: 133 Thursday Vegan Breakast Tacos Cal: 380 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Quinoa Cashew Patties w/ Cashew Yogurt Sauce Cal: 367 Protein: 11 Fat: 16 Net Carb: 40 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Sweet and Sour Tempeh Cal: 316 Protein: 21 Fat: 11 Net Carb: 29 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1522 Protein: 62 Fat: 57 Net Carb: 149 Friday Easy Parfait Cal: 283 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Southwest Salad Cal: 259 Protein: 10 Fat: 10 Net Carb: 23 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Sweet and Sour Tempeh Cal: 316 Protein: 21 Fat: 11 Net Carb: 29 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1317 Protein: 61 Fat: 51 Net Carb: 132 Saturday Easy Parfait Cal: 283 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Sweet and Sour Tempeh Cal: 316 Protein: 21 Fat: 11 Net Carb: 29 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Southwest Salad Cal: 259 Protein: 10 Fat: 10 Net Carb: 23 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1317 Protein: 61 Fat: 51 Net Carb: 132 Sunday Easy Parfait Cal: 283 Protein: 9 Fat: 9 Net Carb: 38 Raspberry Vanilla Smoothie Cal: 165 Protein: 9 Fat: 9 Net Carb: 7 Sweet and Sour Tempeh Cal: 316 Protein: 21 Fat: 11 Net Carb: 29 Date and Seed Bars Cal: 131 Protein: 10 Fat: 7 Net Carb: 10 Southwest Salad Cal: 259 Protein: 10 Fat: 10 Net Carb: 23 Chocolate Pistachio Balls Cal: 163 Protein: 2 Fat: 5 Net Carb: 25 Cal: 1317 Protein: 61 Fat: 51 Net Carb: 132 15 Total Cal FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN WEEK 1 RECIPES BREAKFAST Vegan Pumpkin Pancakes (makes 4) ¾ cup almond milk ½ teaspoon baking powder 2 tablespoons whole wheat flour 1 cup canned pumpkin ¾ cup almond flour ½ teaspoon pumpkin pie spice Combine the almond flour, pumpkin spice, baking powder, and wheat flour (substitute arrowroot for a gluten-free alternative). Mix together. Add in canned pumpkin and almond milk and mix until uniform. Drop batter in 3” diameter onto a greased hot griddle or frying pan on medium-high heat. Cook for about 2-3 minutes, until golden crust appears, then flip for another 2-3 minutes. Can be served warm or refrigerated and reheated for later use. Oat-Free Oatmeal (makes 4) 2 cups farro, cooked 1 tablespoon maple syrup 1 cup raspberries 2 cups almond milk ¼ cup almonds, sliced ¼ cup chia seeds Rinse and drain the farro. Bring the large saucepan of water to boil. Add farro and reduce to mediumhigh heat. Simmer for 30 minutes. Drain excess water. Mix farro, chia seeds, almond milk, cinnamon, and maple syrup into the same saucepan. Bring it to a simmer to thicken. Once thickened, remove from heat and divide into 4 servings, topping with sliced almonds and raspberries. 16 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN SNACK Minty Green Smoothie (makes 2) 1 cup raw spinach ¼ teaspoon peppermint extract 1 cup ice 1 scoop soy chocolate powder 1 cup unsweetened vanilla almond milk 1 medium avocado 1 teaspoon Swerve sweetener Put all ingredients in a blender. Blend for 30 seconds until uniform. Serve immediately. Kale Chips (makes 2) 1 cup raw kale 1 tablespoon olive oil ¼ teaspoon salt Cut kale leaves into 2 chunks and remove the stem. Place in a bowl with 1 tablespoon of olive oil, then toss with your hands to coat. Place kale on a baking sheet and bake for 10 minutes at 350 degrees Fahrenheit, until crisp. 17 FIT BODY BOOT CAMPTM INC. ALL RIGHTS RESERVED.
6 WEEK VEGAN MEAL PLAN MAIN COURSE Southwest Chickpea Salad (makes 2) 2 cup raw spinach
No statement or other information provided in connection with the FBBC 6 Week Vegan Meal Plan (including on this or any related website, in any email or electronic message or via any . WEEK 2 MEAL PLAN Week 2 250-300 Cal 180 Cal 250-500 Cal 150 Cal 300-500 Cal 170 Cal Total Cal Breakfast Snack #1 Lunch Snack #2 Dinner Dessert
try out brand new vegan recipes from some categories. Try something new, take a picture, and tag us on social media! We're really looking forward to seeing what you create. There are 7 sections to this challenge: - Vegan Wraps - Vegan Pasta - Vegan Pizza - Vegan Desserts - Vegan Soups - Vegan International Foods - Vegan Sides
Vegan Meal Plan - 2000 calories Page 7 Vegan Meal Plan - 2000 calories Week 1 Saturday G R A M S C A L O R I E S P R O T E I N ( g ) C A R B S ( g ) F A T ( g ) breakfast 8 fl oz TEA, GREEN 237 0 0 0 0 2 tbsp PEANUT BUTTER, SMOOTH, NO SALT 32 188 8 6 16. Vegan Meal Plan - 2000 calories .
Vegan Street Fair is a free entry annual all ages vegan food celebration where vegan and vegan-friendly restaurants and vendors come together to serve you bite-size portions of vegan eats and sell you vegan wares all in one place. Attendees can nosh on as many small portions ( 4 or less) as they wish without getting .
MEAT VEGAN 7.73 kg CO 2 eq 1.5 kg CO 2 eq AMERICAN PANCAKES / VEGAN PANCAKES 200g flour 1 ½ tsp baking powder 1 tbsp sugar 3 eggs 1 banana 2 apples 25g butter — 200ml milk 250ml soya milk 1 tbsp veg oil DAIRY VEGAN 1.47 kg CO 2 eq 0.86 kg CO 2 eq BACON SANDWICH 168g bacon 168g vegan bacon 8 pieces of bread butter vegan butter MEAT VEGAN 2. .
(prorated 13/week) week 1 & 2 156 week 3 130 week 4 117 week 5 104 week 6 91 week 7 78 week 8 65 week 9 52 week 10 39 week 11 26 week 12 13 17-WEEK SERIES* JOIN IN MEMBER PAYS (prorated 10.94/week) week 1 & 2 186.00 week 3 164.10 week 4 153.16 week 5 142.22 week 6 131.28 week 7 120.34
ONE WEEK HIGH PROTEIN VEGAN MEAL PLAN If you’ve had trouble finding healthy vegan recipes in the past, you’ve come to the right place. I’m definitely no vegan, but I can appreciate the value of incorporating more plant-based foods into our diet. But I hear from a lot of
WELCOME TO YOUR 80 DAY OBSESSION VEGAN EATING PLAN! HERE'S WHAT YOU'LL FIND INSIDE THIS VEGAN EATING PLAN: PORTION-CONTROL CONTAINERS are an easy way to portion out your meals and transport them. . PAGE 3 YOUR TIMED-NUTRITION VEGAN MEAL PLAN shows you which containers to use for each meal, and your
“The vegan revolution is upon us! Vegan for Life is an essential handbook for understanding all of the ins and outs of this increasingly popular lifestyle choice.” —Mark Reinfeld, coauthor of The 30-Minute Vegan, The 30-Minute Vegan’s Taste of the East, The Idiot’s Guide to Eating Raw, and Vegan Fusion World Cuisine
