NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

Welcome to the New You Challenge! We are thrilled to partner with you on this journey andhave created a variety of meal plans for you to use over the next six weeks that are not onlydelicious, but will be key to helping you achieve great results. Our vegan/ vegetarian meal planis a balanced diet with nutritious foods such as produce, grains, healthy fats and plant-basedprotein. The primary goal is to eat whole foods, and remove processed foods and excesssugar from your diet. The idea is to build phenomenal meals by combining fresh ingredients that not only tastedelicious, but stimulate your metabolism to get the best nutritional value to fuel your body andbrain with the energy you need not only to live, but to thrive. By removing foods that causeinflammation and disease we can live a lifestyle of health and wellness. The vegan/ vegetarianmeal plan is great for those who want to lose weight, but the primary focus is a completelifestyle change which includes nutrition, exercise, and mindfulness. The goal is to feel better,think better...LIVE better!!! We have also partnered with RP DIET to help dial in your nutrition even further. It is anamazing app that ensures you are getting the right amount of macronutrients (proteins, fats,and carbohydrates). To help you on your journey, download the RP DIET app from the PlayStore or Apple Store. After you enter your name, the following screen says “What You Need”.At the bottom of this screen, enter promo code ‘NEWYOU’ and hit continue. You will receive 2weeks free access and a free e-book! Use the tools, form the habits, change your life!

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

Vegetables are the star of the show! Oh the choices you have here!! Veggies are full ofamazing vitamins (like A and K) and minerals (like potassium). They are beautiful, filled withfiber, and low in calories. Mix it up!! Ensure you are getting all of the nutrients you need for a healthy vegan diet byeating a wide variety of foods including protein and fiber from beans; vitamins A, C,and K fromleafy green veggies; heart-healthy lycopene from red tomatoes; and brain-boostinganthocyanins from blueberries to name just a few! Eat the rainbow! Whole grains are key! Swap out refined, processed grains (ex: white pasta/ bread, andprocessed flours) with wonderful, tummy filling whole grains like oats and quinoa. Whole grainsadd iron and B vitamins (quinoa is also a great source of protein!) nutrients that are stripped outwhen processed. Make sure you are getting your protein! If your vegan meal-plan is filled with variety, thisshouldn’t be an issue. There are plenty of wonderful, plant-based proteins to choosefrom...tofu, tempeh, lentils, chickpeas, and beans. Even some nuts like walnuts and almonds,and seeds such as sunflower and pumpkin seeds provide a source of protein. Iron is important! Iron is essential for our bodies. Without a sufficient amount of iron, yourbody can’t produce enough hemoglobin, a substance in red blood cells that makes it possibleto carry oxygen to the body’s tissues. If you do not have enough oxygen in your body, it willcause you to become tired and groggy. The best sources of iron come from animal proteinslike meat and chicken. Vegans can still get iron from beans, legumes, and leafy greens butthey aren’t as easily absorbed so it is important to make sure you are eating iron-rich foods withvitamin-C rich foods which helps boost absorption.

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

FOODS TO EAT FOR THE NEXT 6 WEEKS -

Vegetables: spinach, cucumbers, cauliflower, broccoli, peppers, greens, cabbages,asparagus, zucchini, squash, brussels sprouts, celery, mushrooms, onionsProtein: Seitan, tofu, buckwheat, tempeh, edamame, chickpeas, beans, spelt, hempseed, peas, spirulina, quinoa, soy milk, oatmeal, wild rice, chia seeds, nuts, nutbutters, & eggs, cottage cheese, and greek yogurt for the vegetariansCarbohydrates/Grains: oatmeal, quinoa, any rice, sweet potatoes, potatoes, beans,whole grain bread (look for Ezekial bread or Dave’s Killer bread)Carbohydrates/Fruit: apples, mangos, blueberries, strawberries, blackberries,cantaloupes, bananas, grapes, pearsFats: olive oil, coconut oil, avocado oil, walnuts, cashews, almonds, avocados,olives, nut butters

Bottom line… JUST EAT WHOLE FOODS!!!!!The above list is by no means complete, but you see the wide variety of foods you caninclude in your diet! For each meal, we want to include a carbohydrate, a protein, and a fat. Most peoplefollow the 40/30/30 mindset. 40% of your calories will come from carbohydrates in theform of all sorts of wonderful veggies and whole grains, 30% of your calories will comefrom proteins, and 30% of your calories will come from fats. Remember, this is a basicplan, your coaches can dial the percentages in to suit your specific goals (weight loss,weight gain, muscle gain, etc.) and the RP DIET APP can help keep you on track.

NEW YOUCHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

PICK A PROTEINTofuBeansLentilsSeedsNutsEggs/Greek Yogurt (Vegetarians)

PICK A CARBOHYDRATEVeggies - Peppers, spinach,broccoli, asparagus, zucchini,cauliflower, squash, etcFruit - Blueberries, strawberries,grapes, apples, orangesGrains - Oatmeal, quinoa, rice,potatoes, beans, bread

AND ADD SOME FAT!Oils (avocado, olive, coconut)NutsAvocadoSeedsNut or sun butter

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

We've provided a variety of recipes on our website for you to use over the next 6 weeks.All of the recipes follow this guideline...protein, veggies and fruits, healthy whole grains,and some good fats!!! Does all of this sound just like too much??? Here are some simple steps to get started: 1. How many times a day/week do you eat your meals out? Cut that number by halffor the next week, then half again the next week, working to the point where it may justbe once a week. OR NONE AT ALL!!!!2. Do you drink soda? If yes, how much? Try to replace half the soda you drink in aday with water. Try to work to the point where you drinking just water!3. Do you drink creamer in your coffee? For the next four to six weeks drink yourcoffee either black or perhaps with a little cinnamon. There are a ton of wasted caloriesand LOTS of sugar in creamer!4. Do you drink alcohol on a daily basis? Start by cutting it to every other day, ormaybe just the weekend! Alcohol is sugar...we need to avoid it! Just a few simple changes can help you get started in the right direction with the goal ofcutting out ALL processed foods and sugar and get you to the point where you areeating nothing but whole foods. Now, let's put it all together to give you the best results and experience over the next 6weeks.

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

Let’s talk meal prep! If you are committed to living a healthy lifestyle this is a must foryou!! You might feel like you are spending more money on food, but in reality, you willbe saving money because you won’t be eating out all the time. You can follow somerecipes from our recipe list, find some great ones on the internet, or create your own.The biggest takeaway here is to set aside some time to plan out your week and yourmeals. 1. PLAN YOUR MEALS - Pick out a few recipes from our recipe list. I don’t know aboutyou, but during the week, I keep things pretty simple. Think about what you eat forbreakfast, it’s probably pretty much the same every day. So don’t get overwhelmed withall of the recipes, find a few that work for you and go with it. My go-to is our Power Packed Breakfast Smoothie, it’s quick and you can easilychange it up by swapping out simple ingredients. I am going to pick about four different recipes that will get me through the week for bothlunch and dinners. My choices are: Cinnamon Toast Breakfast Quinoa, MexicanQuinoa, 5 Minute Tacos, Spicy Peanut Vegetable Stir-fry over Zoodles, andChopped Salad with Chickpeas and Avocado Ranch. Now, make your list for the store. DO NOT! I repeat. DO NOT! Go to the store withoutyour list!! Stick to your list!

Help!! How do I get started??

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

2. SHOP AND COOK - Pick a day that you have time to shop and prep in the same day.Usually this is a Saturday or Sunday, but it will depend on your schedule. For instance,most times I will shop on Saturday evening (super exciting Saturday night, I know!) andthen I prep Sunday morning. Whatever schedule works for you, stick to it! Now, with your list, off to the store!!! Ok, so I picked, Cinnamon Toast Breakfast Quinoa,Mexican Quinoa, 5 Minute Tacos, 5-Spicy Peanut Vegetable Stir-fry over Zoodles, andChopped Salad with Chickpeas and Avocado Ranch. Notice I don’t necessarily have adinner meal planned for every single night. Watch the magic!! First I am going to make a pot of plain quinoa, enough that it yields about 4 cupscooked. Get that going, let it cook, cool, and then store to have ready for the breakfastquinoa. Next, the Mexican quinoa...it’s a one-pan meal, so I get all the ingredients readyand get it cooking. Then I make the spicy peanut vegetable stir-fry, another one-panmeal...see a trend here?? Finally I chop all the veggies for my chopped salad and tacosand make the avocado ranch dressing.

NEW YOU CHALLENGEV E G A N / V E G E T A R I A N M E A L P L A N

3. PACK IT UP - Use individual containers that are easy to grab and go. You can mix itup, you have meals for the week so you really don’t have to think about what you aregoing to eat, just pick a container. Eat strategically...look at what you’ve made and makesure you eat the food that will go bad first. Example: I would make sure I ate the veggiestir-fry earlier in the week since the zoodles, if you cooked them, will get soggy. Youcould also leave the zoodles to cook when you re-heat at a later time. You’ve got this!! We've included a 5 day sample plan. This plan covers Monday through Friday leavingthe weekend for clean up, shopping, and prep. You can certainly add more recipes toyour week if you have the time! Voila!! You see that I picked a few recipes that were simple, one-pan type meals that Icould reheat throughout the week. Don’t try to reinvent the wheel!! Keep things simpleand experiment with flavors, like the quinoa that in one recipe is savory and another issweet!! I keep my pantry stocked with useful items that I return to time and again. Thetwo main take-aways from this...be prepared and eat the rainbow!!!

MONDAY

B R E A K F A S T

Breakfast smoothie

TUESDAY WEDNESDAY

THURSDAY FR IDAY

5-DAY VEGAN PLANW E E K D A Y M E N U P L A N

L U N C H

Vegetable Stir Fry

D I N N E R

Mexican Quinoa

P O S T W O R K O U T

Vegan Protein shake

B R E A K F A S T

Breakfast quinoa

L U N C H

5 Minute Tacos

D I N N E R

Chopped Salad

P O S T W O R K O U T

No workout today

B R E A K F A S T

Breakfast smoothie

L U N C H

Chopped Salad

D I N N E R

Vegetable Sir Fry

P O S T W O R K O U T

Vegan Protein shake

B R E A K F A S T

Breakfast quinoa

L U N C H

Vegetable Stir Fry

D I N N E R

5 Minute Tacos

P O S T W O R K O U T

No workout today

B R E A K F A S T

Breakfast smoothie

L U N C H

Mexican Quinoa

D I N N E R

Chopped Salad

P O S T W O R K O U T

Vegan Protein shake

5-DAY VEGAN PLANG R O C E R Y L I S T

Produce:1 package romaine lettuce2 roma tomatoes1 package cherry tomatoes1 package celery1 package carrots1 cucumber5 avocados1 package spiralized zucchini1 package mushrooms7 bell peppers (variety of colors)1 jalapeno2 red onion1 yellow onion1 package green onions1 package broccoli1 package of spinach2 limea bunch of fresh parsleya bunch of fresh basila bunch of cilantro Items from my pantry:Maple Syrup / Pecans / Dried Cherries / Coconut Oil / Cinnamon / Garlic / Vegenaise / ChiliPowder / Cumin / Coriander / Tamari Sauce / Sriracha Sauce / Peanut Butter / Salt and Pepper/ Vegetable Broth / Toasted Sesame Oil, Red Wine Vinegar, and Oregano.

Cold / Frozen:1 small bag frozen organic corn3 packages of frozen fruit of your choosing1 container of protein enriched nut milk Grains / Canned:2 bags quinoa1 15-oz can chickpeas3 15-oz can black beans1 15-oz can corn1 15-oz fire roasted diced tomatoes1 15 oz can diced tomatoes1 package whole wheat tortillas

5-DAY VEGAN PLANR E C I P E S

Prep - 5 minutes1 Cup Protein Nut Milk ( look for a nut milk like almond, cashew milk with added proteinin the form of pea protein)½ C frozen strawberries½ C frozen blueberries1 Cup spinachA pinch of salt, a few dates or a little maple syrup for added sweetness or a banana for asmoother texture Throw it all in a blender and blend away. You have a satisfying, well-balancedbreakfast, it takes minutes to make, and you can take it with you! Feel free to swap outyour any of your favorite fruit...frozen mangoes are another favorite of mine!

Power-Packed Breakfast Smoothie (Serves 1)

5-DAY VEGAN PLANR E C I P E S

Prep - 3 minutes, Cook - 7 minutes Breakfast QuinoaHeaping 2 tablespoons chopped raw pecans1 ½ teaspoons coconut oil½ teaspoon ground cinnamon, plus more for sprinkling on topTiny pinch of salt1 cup pre-cooked quinoa* (either chilled or warm from cooking—both will work)1 tablespoon maple syrup, more if desired Toppings and optional accompaniments1 tablespoon chopped dried cherries or dried cranberriesHemp seeds, chia seeds or flax seeds (optional), for servingMilk or yogurt of choice (totally optional), for serving PreparationFirst, toast the pecans by warming in a small saucepan (use a larger saucepan if youare making multiple servings) over medium heat, shimmying the pan often, until thepecans smell fragrant and toasty, about 4 to 6 minutes. Add the coconut oil, cinnamon and salt to the pot. While stirring constantly, cook until thecinnamon is fragrant, about 15 seconds. Add the quinoa to the pot and stir to combine. Cook, while stirring constantly, just untilthe quinoa is warmed through, about a minute or so. Remove the pan from heat and stirin the maple syrup. Transfer the mixture to a bowl and top with dried fruit and a hefty sprinkle of hempseeds, if using. Top with a light sprinkle of cinnamon. Serve promptly, with additionalmaple syrup and milk or yogurt on the side, if you’d like.

Cinnamon Toast Breakfast Quinoa (Serves 1)

5-DAY VEGAN PLANR E C I P E S

Prep - 10 minutes, Cook - 20 minutes 1 tablespoon olive oil1 medium-sized onion; chopped2 small bell peppers; chopped1 teaspoon ground cumin½ teaspoon ground coriander2 cloves of garlic; peeled and minced1 cup of quinoa; rinsed and drained1 can black beans; drained and rinsed1 cup corn kernels; fresh or frozen1 can (15 oz.) diced tomatoes; with all their juices¼ teaspoon each black pepper / kosher salt1 cup water or vegetable broth¼ cup fresh cilantro; chopped - plus more as garnish1 ripe avocado2 stalks of scallions ; chopped1 lime ; cut into wedges PreparationHeat oil in a 12-inch pan with a lid over medium heat. Add in the onion, jalapeno pepper,cumin, and coriander. Cook, stirring occasionally, until onions are translucent, 7-8 minutes.Stir in the garlic and cook for 30 seconds. Add in the quinoa, black beans, corn kernels, tomatoes, and salt and pepper. Give it a largestir. Pour in the liquid, put the lid on, and bring it to a boil. Then turn the heat down to low and let itsimmer for 20-23 minutes or until all the liquid is absorbed. Turn off heat and let sit for 5minutes or so and fluff with a fork. Right before serving stir in the fresh cilantro.Spoon the Mexican quinoa into bowls andgarnish with fresh cilantro, avocado, and scallions. Serve with wedges of lime.

Mexican Quinoa (Serves 4-6)

5-DAY VEGAN PLANR E C I P E S

Prep - 5 minutes, Cook - 5 minutes 4 whole wheat tortillas1 grilled corn on the cob, husked or canned corn equivalent1 cup or 170 grams cooked black beans1 avocado, sliced3/4 cup or 120 grams quartered cherry tomatoes1/2 red onion, chopped2 tablespoons fresh chopped parsley1 teaspoon ground cumin4 lime wedgessalt and freshly ground black pepper to tasteyour favorite hot chili sauce, to taste PreparationAssemble your tacos: Distribute corn, black beans, avocado slices, quartered cherrytomatoes, chopped onion and parsley among tortillas. Season with ground cumin, limejuice, salt and freshly ground black pepper. Drizzle with your favorite hot chili sauce.Enjoy!

5-minute Easy Vegan Tacos (Serves 4)

5-DAY VEGAN PLANR E C I P E S

Prep - 5 minutes, Cook - 8 minutes 1 package spiralized zucchini1 tbsp toasted sesame oil3 cups broccoli3 cups mushrooms1 medium red bell pepper1/2 cups green onion ; slicedA bunch of fresh coriander FOR THE SPICY PEANUT SAUCE:6 tbsp tamari sauce8 tbsp peanut butter1 1/2 tbsp Sriracha sauce1 tbsp toasted sesame oil PreparationHeat the sesame oil in a large frying pan and cook the vegetables for 6-8 minutes. To make the sauce, stir all the ingredients together. If it's too thick, stir in some hot wateruntil it becomes a thick but smooth sauce. Stir half the sauce into the warmed zoodles (heat according to package) and half into theveg, then mix everything together. Serve hot or cold (makes an amazing packed lunch served cold the next day!) To warmup, return to the frying pan and cook on a high heat for a couple of minutes until warmedthrough.

Spicy Peanut Vegetable Stir Fry over Zoodles (Serves 4)

5-DAY VEGAN PLANR E C I P E S

Prep - 15 minutes 1 head of romaine; chopped2 roma tomatoes diced1 small red onion diced1 bell pepper diced1 stalk of celery diced2 carrots, diced2 avocados, diced1 cucumber, diced1 15 oz can chickpeas; drained FOR DRESSING:1 cup vegenaise1/2 avocado1 TBSP red wine vinegar5 basil leaves1 clove of garlic1/2 tsp oregano1 TBSP fresh parsley1/2 tsp salt1/4 tsp pepper PreparationMix all veggies in a large bowl. In food processor or medium sized bowl blend togetherdressing. Pour over salad. Dive into it!

Chopped Salad w Chickpeas & Avocado Ranch (Serves 4)