3 Day Vegan Meal Plan


Day One

BREAKFAST

Chia Seed Pudding & herbal tea

To make chia seed pudding, combine canned coconut milk with frozen berries and cinnamon and blend until smooth. Next, transfer the mixture into a small storage container or mason jar and stir in chia seeds with a spoon. Cover and refrigerate overnight. Enjoy a cup of herbal tea on the side with a splash of plant-based milk.

Net Carbs: 8g | Fat: 31g | Protein: 10g

LUNCH

Miso Soup and Garlicky Arugula Salad with Avocado

  • 1 teaspoon chickpea miso paste

  • 1 tablespoon chopped green onion

  • 1 sheet nori seaweed

  • 1 cup organic arugula

  • ¼ organic avocado

  • 1 tablespoon raw black sesame seeds

  • 1 tablespoon Majestic Garlic spread

To make miso soup, boil 1 cup water and slowly add into a pot with miso paste, whisking as you go. Then add green onion and nori and simmer for 5 minutes. To prepare salad, toss arugula greens with garlic spread as a dressing and top with sliced avocado and sesame seeds.

Net Carbs: 7g | Fat: 22g | Protein: 5g

DINNER

Tofu Bowl with Cauliflower Rice and Snow Peas

For the tofu, preheat oven to 350 degrees Fahrenheit and slice tofu into cubes, then place in a bowl with the coconut aminos as a marinade. Once oven is heated bake the tofu for 10-15 minutes.

For the riced cauliflower, buy already riced or to make yourself simply add roughly chopped cauliflower into a blender and pulse until riced. Then place into a pot with a small amount of water and steam until soft, draining any excess water at the end and fluffing with a fork.

Steam snow peas in a small amount of water for 5 minutes until soft and extra green.

Add dulse as a topping on your nourishing low-carb “rice” and tofu bowl.

Net Carbs: 3g | Fat: 2g | Protein: 15g

Snack

  • Celery

3 big stalks of raw celery

Net Carbs: 2g | Fat: 0g | Protein: 1g

Daily Total: Net Carbs: 20g | Fat: 55g | Protein: 31g

Day Two

BREAKFAST

Protein Smoothie

Combine ingredients in a high speed blender and blend until smooth.

Net Carbs: 8g | Fat: 16g | Protein: 24g

LUNCH

Beyond Burger wrapped in Collard Green leaf

Cook Beyond Burger patty according to package directions. If cooking on the stovetop, choose a high quality cold-pressed oil such as coconut oil or avocado oil. Wrap cooked patty and one slice of vegan cheese in one large raw collard green leaf and top with 1 tablespoon organic ketchup.

Net Carbs: 8g | Fat: 31g | Protein: 20g

DINNER

Shirataki Noodle Bowl

· 1 package Miracle Noodle Angel Hair Shirataki Noodles

· ½ of one avocado

· ¼ cup kimchi (try Sinto Gourmet Radish Mu kimchi)

· 1 teaspoon raw sesame seeds

· ¼ cup chopped red cabbage

· 1 teaspoon tamari sauce (gluten-free soy sauce)

Cook shirataki noodles according to package direction. Chop cabbage and place into bowl, top with noodles, cubed avocado, radish kimchi, sesame seeds and tamari sauce.

Net Carbs: 4g | Fat: 15g | Protein: 3g

Daily Total: Net Carbs: 20g | Fat: 62g | Protein: 47g

Day Three

BREAKFAST

Tofu Scramble with Cremini Mushrooms

  • ¼ cup organic extra-firm tofu, cubed

  • 3 cremini mushrooms, sliced

  • 1 tablespoon Bragg’s nutritional yeast

  • 1 teaspoon coconut oil

  • 1 teaspoon turmeric powder

To sauté the mushrooms, heat coconut oil in sauce pan and sliced mushrooms. Cook until soft. Next add the cubed tofu to the mixture and use a wooden spatula to smash the tofu into a scrambled egg texture as it heats and cooks. Separate mushrooms on one side of pan and tofu on the other, and then add turmeric powder and nutritional yeast flakes to the tofu and stir to coat. Once tofu is nice and hot, mix to combine with mushrooms and enjoy.

Net Carbs: 7g | Fat: 8g | Protein: 15g

LUNCH

Avocado stuffed with Tempeh “Tuna” Salad

  • 1 serving organic tempeh

  • 1 tablespoon vegan mayo

  • 1 celery stalk, chopped

  • 1 teaspoon spicy mustard

  • ½ of one avocado

Crumble tempeh using hands into bowl. Add in remaining ingredients except avocado and stir until well combined. Use a spoon to place tempeh salad into half of one avocado.

Net Carbs: 8g | Fat: 28g | Protein: 18g

DINNER

“Gimme all the Greens” veggie Stir Fry with Thai Curried Tofu

  • 1 cup bok choy, chopped

  • ½ cup broccoli, chopped

  • ½ cup spinach

  • 1 tablespoon green onion, sliced

  • 1 tablespoon cilantro, chopped

  • 1 teaspoon toasted sesame oil

  • ½ serving Hodo Soy Thai curry tofu nuggets

Heat sesame oil in wok or large sauce pan, adding broccoli first. Cook broccoli until soft and extra green. Add in the Thai curry tofu nuggets and cook 5-8 minutes until heated and browned. Combine bok choy into wok and cook until wilted. Add spinach and remaining ingredients last, wilting spinach and stirring to cook all veggies and tofu.

Net Carbs: 5g | Fat: 8g | Protein: 10g

Daily Total: Net Carbs: 20g | Fat: 44g | Protein: 43g


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