6 Week Challenge VEGAN/VEGETARIAN Meal Plan
6 Week Challenge VEGAN/VEGETARIAN Meal Plan NAME: NUTRITION PLAN P - PROTEIN (PALM) 1.25 Cup Egg Whites 6 Egg Whites 1.5 Cup 0% Cottage Cheese 1.5 Cup 0% Greek Yogurt 1.5 Scoops Protein Powder 6oz Tofu 6oz Any Fish 1.5 Cup OR 6oz Tempeh F - FAT (TB) Start: Wt: BF%: Waist: C - CARBS (FIST) 2 TB Peanut Butter 1.5 Cup Mash Sweet Potato 2 TB Almond Butter 1.5 Cup Mash Red Potato 1/2 of Medium Avocado 1 Cup Any Bean/Legumes 2 TB Grassfed Butter 1 Cup Cooked Brown Rice 4 Coffee Creamers (4 TB) 1 Cup Cooked White Rice 1/4 Cup ANY NUTS 3 Slices Ezekiel Bread 2/3 Cup (dry) Rolled Oats 1 Cup Cooked Couscous 1.5 Cup Any Berries NO OILS 1 Cup Cooked Quinoa V - VEGGIES (FIST) Any Vegetable Except: Peas Carrots Corn Any Type of Squash Eggplant Pumpkin Beats STICK W GREEN & LEAFY VEGGIES **MEAL PRIOR TO WORKOUT SHOULD BE FINISHED 2HRS BEFOREHAND** LUNCH BREAKFAST DINNER 0.33 SHAKE #1 1 .5 1 8floz Water 1 scoop Whey .5 1 1 SHAKE #2 8floz Water 1 scoop Whey 1 1 0.33 0.33 1 IF IT IS NOT ON THIS LIST YOU CANNOT HAVE IT FOR THE 6 WEEKS. NOTE: *Eliminate BEFORE you moderate (that will come next)* If it is not on this list, it's by design. After Workout Morning During Workout Tabs Raspberry Scoops Glutamine Ketones Scoops BCAAs Scoops Grassfed Whey Tabs Fish Oil 1TSP Creatine Before Workout (start drinking immediately (finish 15min before lifting) (start drinking 15min prior to after working out) Scoops Triple X Prelifting, then finish by halfway Workout point) Sample Breakfast Sample Lunch Sample Dinner 1 Pro: 6 Egg Whites 1 Pro: 6oz Tofu 1 Pro: 1 cup Tempeh .5 Carb: 1/3 Cup Dry Oats .5 Carb: .5 Cup Brown Rice 1 Fat: 1.5 medium avocado 1 Veg: 1 Cup Spinach 1 Veg: 1 Cup Broccoli 1 Veg: 1 Cup Mixed Greens
(THIS IS THE BACK OF THE PAGE) ULTIMATE GROCERY HELPER P - PROTEIN (PALM) 3lbs Any White Fish 1 24oz Carton Egg Whites 1 Carton Eggs 124oz 0% Cottage Cheese 1 24oz 0% Greek Yogurt 1 Tub Protein Powder 3lbs (48oz) Tempeh 3lbs (48oz) Tofu F - FAT (TB) C - CARBS (FIST) V - VEGGIES (FIST) 1 Jar Peanut Butter 1 Bag Sweet Potatoes 3lbs Any Vegetable Except: 1 Jar Almond Butter 1 Bag Potatoes Peas 1 Bag of Avocados 3 Cans Cooked Beans (Any) Carrots 1 Container/Bag of Nuts 3 Cans Cooked Legumes Corn 1 Pack of Coffee Creamer1 Container Oats Any Squash 1 Bag White/Brown Rice Eggplant 1 Frozen Bag Berries Pumpkin 1 Bag Quinoa Beats 1 Bag Couscous 1 Loaf Ezekiel Bread NO OILS STEP 1) Insert your meal plan you made here Breakfast: Pro: Veg: Lunch: Pro: Dinner: Pro: Carb: Carb: Veg: Veg: Step 2) Check off any optional flavor enhancers and beverages you like below .THAT's IT! Optional Add-ons for Flavor: Optional Beverage Purchases MUSTARD SOY SAUCE ANY MRS DASH SEASONING ANY DRY SPICES ANY DRY RUBS FOR MEAT LEMON JUICE BALSAMIC VINEGAR SALT/PEPPER STEVIA/ASPARTAME/SPLENDA ANY HOT SAUCES (IN ORDER OF AWESOMENESS) WATER BLACK COFFEE GREEN TEA SUGAR FREE/CREAM FREE ICED TEA CRYSTAL LIGHT DIET SODA MIO FLAVORED WATER AS LONG AS IT HAS 0 CALORIES YOU CAN HAVE AS MUCH AS YOU WANT EVEN IF IT IS NOT ON THIS LIST!
How To Adjust Foods For Vegan/Vegetarian Meal Plan DO NOT USE ANY OILS Vegetarian Protein sources are already extra high in fat and trace carbs Therefore any fat we DO consume, we want to have some protein in as well (let's hit two birds with one stone) CHOOSE YOUR SUBSTITUTIONS WISELY Make sure that PER SERVING your tempeh/tofu has over 15g protein Keep your fats lower - choose a tempeh/tofu that has LESS THAN 12-15g of Fat per serving COMPENSATE FOR YOUR ADDED FAT ***If you choose to have tempeh OR tofu as your protein source for a meal then follow these steps *** 1.) Identify if your tempeh/tofu has MORE THAN 12g of fat per serving. IF IT DOES GO TO STEP #2 1.)Identify if that meal has a carb or fat portion to go with it. IF HAS FAT GO TO STEP #3 2.) If it has a fat, than REMOVE the added fat from that meal! EXAMPLE: Say I chose to have TOFU for my protein source for Meal #3 (Dinner) My TOFU says it has 16g FAT per serving My meal is supposed to have an added fat So I REMOVE the added fat, since the TOFU has compensated for it. My meal now consists of . 6oz Tofu 1 cup mixed veggies
Some 6 Week Challenge Approved Vegan/Vegetarian Brand Products
6 WEEKS.
etable Except:
NUTRITION PLAN 1 Pro: 6 Egg Whites 1 Pro: 6oz Tofu 1 Pro: 1 cup Tempeh .5 Carb: 1/3 Cup Dry Oats 1 Veg: 1 Cup Spinach Sample Breakfast .5 Carb: .5 Cup Brown Rice 1 Cup Broccoli 1 Fat: 1.5 medium avocado 1 Veg: 1 Cup Mixed Greens Sample Lunch Sample Dinner 6 Week Challenge VEGAN/VEGETARIAN Meal Plan Morning _ Tabs Raspberry Ketones
Page 2 The Island Vegan — The Island Vegetarian April - May 2021 The Island Vegan The Island Vegetarian The Island Vegan, aka The Island Vegetarian is published by and for the members of the Vegetarian Society of Hawaii, aka the Vegan Society of Hawaii. The Plant P.O. Box 23208 Honolulu, HI 96823-3208 Losing Weight, Re-(808) 445-9920
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
to go vegan, which suggests this rise will continue[3]. And as the vegan and vegetarian market grows, so too does the demand for vegan and vegetarian sports nutrition products. We have seen a sharp rise in the launch of plant-based sports nutrition products over the years. 14% of UK sports nutrition products launched in 2019 featured a vegan or
Paleo diet Ketogenic diet Plant-based (vegetarian/vegan) Evert, et al. Diabetes Care. 2013;36:3821-3842. Vegetarian and Vegan Diets. Vegetarian Diets Vegan diet –2% Vegetarian diet –5%. Standards of Medical
C-Stores carry many vegan items including Cheerios and Frosted Flakes, which can be used as part of a Morning Fix Combo. Check labels to find more vegan items. POD C-Store Connection Build a vegan Pizza with Crust, Sauce, and Veggies. Regular Crust is vegan, but Thin Crust is not. Vegetarian items include: Cheese Pizza, Veggie Pizza, and .
15 - Dr. William Lambe - father of vegan nutrition, and his vegan biographer 17 - Dr. Lambe's Rural Roots - his childhood and retirement in Herefordshire. 19 - John Frank Newton - and the 'vegan' commune of 1813 21 - Shelley - the first celebrity vegan 23 - Lewis Gompertz - Jewish 'vegan' and co-founder of the RSPCA in 1824
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 .
(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