The 7-Day Vegan Challenge by Brussels Vegan · The 7-Day Vegan Challenge by Brussels Vegan Meal...

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The 7-Day Vegan Challenge by Brussels Vegan Meal Plan B Description: This meal plan is for those who prefer less processed and very healthy meals. There are a lot of fruits and vegetables, legumes, grains and healthy fats. Many of the meals are simple “veggie bowls” and don’t follow elaborate recipes. My goal is to show that a well planned plant-based diet can give you all the nutrients you need, which is why I have included all the nutrition information in a separate PDF file for you to download. The meals are kept very simply and exclude products that may be difficult to find in some regions. If you are new to veganism, this may not be the ideal meal plan for you, but feel free to give it a try! If you are used to eating a diet higher in carbohydrates and lower in fat, you can obviously adapt this plan. I would encourage you to use websites like www.cronometer.com to plan your meals in order to check if you are getting all the nutrients you need. All meals in this plan are gluten- free. Disclaimer: This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plans as you see fit. These are 2,000 calories/day meal plans, so you may need to modify the amounts accordingly. You might need slightly less or significantly more depending on how tall you are, if you’re male or female and your activity level. To find out how many calories you need each day, you can use the following tool: http://www.calculator.net/calorie-calculator.html There is a lot of misguiding information out there, which is why I only refer to Registered Dietitians when it comes to information on vegan nutrition. Two of the best resources are: www.theveganrd.com by Virginia Messina and www.veganhealth.org by Jack Norris (both are registered dietitians)

Transcript of The 7-Day Vegan Challenge by Brussels Vegan · The 7-Day Vegan Challenge by Brussels Vegan Meal...

Page 1: The 7-Day Vegan Challenge by Brussels Vegan · The 7-Day Vegan Challenge by Brussels Vegan Meal Plan B Description: This meal plan is for those who prefer less processed and very

The 7-Day Vegan Challenge by Brussels Vegan

Meal Plan B Description:

This meal plan is for those who prefer less processed and very healthy meals. There are a lot of fruits and vegetables, legumes, grains and healthy fats. Many of the meals are simple “veggie bowls” and don’t follow elaborate recipes. My goal is to show that a well planned plant-based diet can give you all the nutrients you need, which is why I have included all the nutrition information in a separate PDF file for you to download. The meals are kept very simply and exclude products that may be difficult to find in some regions. If you are new to veganism, this may not be the ideal meal plan for you, but feel free to give it a try!If you are used to eating a diet higher in carbohydrates and lower in fat, you can obviously adapt this plan. I would encourage you to use websites like www.cronometer.com to plan your meals in order to check if you are getting all the nutrients you need. All meals in this plan are gluten-free.

Disclaimer:

This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plans as you see fit. These are 2,000 calories/day meal plans, so you may need to modify the amounts accordingly. You might need slightly less or significantly more depending on how tall you are, if you’re male or female and your activity level.

To find out how many calories you need each day, you can use the following tool: http://www.calculator.net/calorie-calculator.html

There is a lot of misguiding information out there, which is why I only refer to Registered Dietitians when it comes to information on vegan nutrition.

Two of the best resources are:

www.theveganrd.com by Virginia Messinaandwww.veganhealth.org by Jack Norris

(both are registered dietitians)

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The 7-Day Vegan Challenge by Brussels Vegan

JUNE 19-25 - OVERVIEW

Monday, June 19th

BREAKFAST: Green SmoothieLUNCH: Tempeh Sweet Potato BowlDINNER: Quinoa Black Bean BowlSNACK: Fresh fruit

Tuesday, June 20th

BREAKFAST: Berry Overnight OatsLUNCH: Baked Potato Kidney Bean BowlDINNER:  Buckwheat pasta with Creamy Spinach Sauce SNACK: Fresh fruit

Wednesday, June 21st

BREAKFAST: Green Smoothie & nutsLUNCH: Yellow Lentil Quinoa Bowl with Shiitake Bacon DINNER: Creamy zucchini pastaSNACK: Fruit + Soy Chai

Thursday, June 22nd

BREAKFAST: Blueberry Chia PuddingLUNCH: Broccoli White Bean BowlDINNER: Tempeh Miso Rice BowlSNACK: Banana with peanut butter

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The 7-Day Vegan Challenge by Brussels Vegan

Friday, June 23rd

BREAKFAST: Green SmoothieLUNCH: Roasted Veggie Tempeh Salad with Pumpkin SeedsDINNER: Raw Cauliflower “Rice” BowlSNACK: fruit + nuts+ soy chai

Saturday, June 24th

BREAKFAST: Celery Banana SmoothieLUNCH: Quinoa Black Bean Avocado SaladDINNER: Yellow Lentil (or Split Pea) Sweet Potato StewSNACK: fruit + nuts

Sunday, June 25th

BREAKFAST: Blueberry Rice Pudding LUNCH: Avocado Black Bean Collard WrapsDINNER: White Bean Sweet Potato BowlSNACK: Fresh fruit

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The 7-Day Vegan Challenge by Brussels Vegan

SEPTEMBER 19-25 THE INGREDIENTS/RECIPES

Monday, June 19th

BREAKFAST: Green Smoothie

Ingredients:2 frozen bananas1 cup soy milk1 cup raw spinach1tsp vanilla extract1tbsp chia seeds1tbsp hemp seeds

Instructions: blend all ingredients until smooth and enjoy.

LUNCH: Tempeh Sweet Potato Bowl

Ingredients:3oz (about 90g) Tempeh, steamed, cooked or baked1/2 ripe avocado 1 red bell pepper, raw, sliced or chopped1 medium baked sweet potato3 cups steamed collard greens

For the dressing: mix 1tbsp tahini with the juice of 1 lemon and 3tbsp water

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The 7-Day Vegan Challenge by Brussels Vegan

DINNER: Quinoa Black Bean Bowl

Ingredients:1 cup cooked quinoa1 cup black beans, canned + drained2 cups steamed kale2 carrots, steamed1 brazil nut, chopped1 large onion, steamed or cooked1 garlic clove, mincedsea salt & pepper to taste1/4 cup fresh cilantro

(feel free to add lemon juice or mustard as a dressing)

SNACK:1 apple and 1 mango (or any other fresh fruit of your choice)

Tuesday, June 20th

BREAKFAST: Berry Overnight Oats

Ingredients:3/4 cup gluten-free oats3 brazil nuts1tbsp hemp seeds1 tbsp chia seeds1tbsp blackstrap molasses1tbsp chopped walnuts1 cup unsweetened almond milk1/2 cup fresh blueberries1/2 cup fresh raspberries (or more blueberries)

Instructions: the night before, pour the almond milk, oats and chia seeds into a mason jar, mix well, close the jar and put it in the fridge. The next morning, add all other ingredients (you may need to add a little more liquid) and enjoy.

LUNCH: Baked Potato Kidney Bean Bowl

Ingredients:1 medium potato, baked, with skin1 cup kidney beans, canned + drained2 stalks of celery, chopped (raw or steamed)2 small bell peppers, sliced or chopped1 cup spinach, cooked or steamed1 cup kale, cooked or steamed

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The 7-Day Vegan Challenge by Brussels Vegan

sea salt & pepper to taste

DINNER:  Buckwheat pasta with Creamy Spinach Sauce

Ingredients:2 1/2 cups buckwheat soba noodles (80g dry weight)

For the sauce:150g cherry tomatoes, halved2 cups spinach, steamed1 large red onion, chopped1 clove garlic, minced2 tbsp cashews, soaked for at least 1 hour2 tbsp nutritional yeastsea salt and pepper to taste1/2tsp ground nutmeg

Instructions: In a blender, blend the cashews, nutritional yeast, 1/3 cup water and a dash of sea salt. In a pan, cook the onion and garlic in 1/4 cup water on medium heat until the water evaporates. Add the spinach and nutmeg and pour the cashew cream on top, stir for a few more minutes on low heat. Cook the pasta according to package instructions and serve everything with the cherry tomatoes.

Note: always store your tomatoes at room temperature. Storing them in the fridge changes their texture and taste.

SNACK: 3 oranges

Wednesday, June 21st

BREAKFAST: Green Smoothie & nuts

Smoothie ingredients:3 cups raw orange juice3/4 cups frozen mango2 cups fresh spinach (don’t use frozen!)

Extra: 1tbsp walnuts and 1 brazil nut

Instructions: blend all smoothie ingredients until smooth.

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The 7-Day Vegan Challenge by Brussels Vegan

LUNCH: Yellow Lentil Quinoa Bowl with Shiitake Bacon

Ingredients:1 cup cooked yellow lentils1 cup cooked quinoa1 large red onion, chopped1 cup shiitake mushrooms, sliced1/2tbsp olive oil2 cups of kale, cooked or steamed2 1/2 cups collard greens, cooked or steamed1/5 cup coconut milk for cooking1tbsp miso pastesea salt to taste

Instructions: Cook the lentils according to package instructions and add the miso, onion, salt and pepper and coconut milk while cooking. For the shiitake bacon, line a baking tray with parchment paper, coat the shiitake mushrooms with the olive oil and a dash or two of sea salt (works best when using your hands) and place them on the parchment paper. Bake at 180C/350F for about 25 min. Place all other ingredients in a bowl and top with the shiitake bacon.

Note: don’t omit the oil when making the shiitake bacon, the result won’t be the same. If you’d rather not use it, simply cook the mushrooms with the lentils instead.

DINNER: Creamy zucchini pasta

Ingredients for the pasta3 medium zucchini

Ingredients for the sauce:1/2 medium zucchinithe juice of 1/2 lemon2tbsp water2tbsp pine nuts1/4 cup fresh basil1 garlic clove

Toppings:1oz cauliflower (optional)

Instructions: spiralize the zucchini using a spiralizer or a vegetable peeler and place the pasta in a bowl. For the sauce, blend all ingredients in a high speed blender. Top with grated cauliflower (optional).

SNACK: Fruit + Soy Chai

1 apple + 1 soy chai (1/2 cup soy milk and 1 cup chai)

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The 7-Day Vegan Challenge by Brussels Vegan

Thursday, June 22nd

BREAKFAST: Blueberry Chia Pudding

Ingredients:3 tbsp chia seeds1/4 cup coconut milk (for drinking)1/4 cup water1tbsp maple syrup1/2 cup fresh blueberries2 brazil nuts, chopped

Instructions: The night before, mix the chia seeds, coconut milk and water in a mason jar and put the jar in the fridge overnight. In the morning, add the berries, and nuts and top with maple syrup.

LUNCH: Broccoli White Bean Bowl

Ingredients:2 cups of broccoli, steamed1 medium sweet potato, baked1 cup mushrooms, cooked1 cup white beans, canned + drained (or use chickpeas instead)1 yellow bell pepper, raw1 cup kale, steamed

For the dressing:2tbsp nutritional yeast2tsp tahinithe juice of 1/2 lemon2tbsp water

Note: the only reason I personally use canned beans is because I find them more convenient, I just make sure they’re organic and BPA free. That being said, buying them in bulk would be cheaper, healthier and more environmentally friendly, so if that’s an option for you, please go for it!

DINNER: Tempeh Miso Rice Bowl

Ingredients:1 cup brown rice, cooked3oz tempeh, cooked1/2 medium eggplant, diced and cooked1 medium zucchini, diced and cooked1 tbsp miso paste1 cup collard greens, steamed1 garlic clove, minced

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The 7-Day Vegan Challenge by Brussels Vegan

1 tsp olive oil

Instructions: cook the eggplant and zucchini in a pan with the olive oil, garlic and miso (add a few table spoons of water if you want a miso sauce) and served with the other ingredients.

Note: the reason I prefer tempeh over tofu is that it’s less processed (tempeh is made from fermented soy beans).

SNACK: Banana with peanut butter

1 banana with 1tbsp unsalted peanut butter (or white almond butter)

Note: if you have a high speed blender, you can easily make nut butter yourself. If you buy it at a store, please make sure that it’s unsalted (there should only be one ingredient on the ingredient list).

Friday, June 23rd

BREAKFAST: Green Smoothie

Ingredients:3/4 cups frozen pineapple chunks2 cups raw orange juice1 mango1 cup raw kale

Instructions: blend all ingredients until smooth.

LUNCH: Roasted Veggie Tempeh Salad with Pumpkin Seeds

Ingredients:10oz (300g) Mixed Veggies (e.g. carrots, parsnips, onions, peppers and celery) roasted in olive oil3 cups raw kale1tbsp tahinithe juice of 1 lemon2tbsp nutritional yeast2tbsp water

2tbsp pumpkin seedssea salt to taste

Instructions: make a dressing using the tahini, lemon juice, nutritional yeast and water and massage the kale with with (I find that raw kale tastes better when massaged with dressing, avocado or olive oil). Serve with the mixed veggies and top with the pumpkin seeds.

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The 7-Day Vegan Challenge by Brussels Vegan

Note: try to avoid highly refined table salt and opt for sea salt or Himalayan pink salt instead. Only use very small amounts.

DINNER: Raw Cauliflower “Rice” Bowl

Ingredients:

1 small head (4” dia) cauliflower3 large tomatoes, chopped1/2 cucumber, chopped1 medium zucchini, chopped2 oranges, peeled and diced1 avocado, diced1 cup raw spinach, chopped

For the dressing:1tbsp tahinithe juice of 1 lemon2tbsp water

Instructions: In a food processor, pulse the cauliflower until it looks like rice. Place the “rice” in a large bowl, add all other ingredients and mix well.

SNACK: 1 medium apple + 2 brazil nuts + 1 large soy chai (1 cup vegan chai + 1 cup soy milk)

Saturday, June 24th

BREAKFAST: Celery Banana Smoothie

Ingredients: 2 frozen bananas2tsp hemp seeds2tsp chia seeds1 stalk celery3/4 cups water

Instructions: blend all ingredient until smooth.

LUNCH: Quinoa Black Bean Avocado Salad

Ingredients:3 cups raw kale, chopped1 1/2 cups arugula 3 cups raw spinach, chopped1/2 avocado, diced

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The 7-Day Vegan Challenge by Brussels Vegan

3 large tomatoes, diced1/2 cucumber, diced or chopped1 cup cooked quinoa1 cup black beans, canned + drained

For the dressing:the juice of 1 orange1tbsp tahini1tbsp water

DINNER: Yellow Lentil (or Split Pea) Sweet Potato Stew

Ingredients:1 small onion, chopped + cooked (with the lentils)1 cup cooked Yellow lentils or split peas1 medium sweet potato, baked2 cups collard greens, steamed or cooked1/4 cup coconut milk, for cooking1 cup vegetable broth1 tsp olive oilsea salt and pepper to taste

Toppings:1/4 fresh cilantro, chopped

Instructions: cook the lentils according to package instructions (use 1 cup of water less than indicated and use the broth instead). Add the olive oil, onion and coconut milk while cooking and serve with the other ingredients.

Tips: If you want a little more spice, feel free to add one or two tsp of thai curry paste.

SNACK: 1 1/2 small papayas + 2 brazil nuts

Sunday, June 25th

BREAKFAST: Blueberry Rice Pudding

Ingredients: 1 cup cooked short grain rice1 cup oat milk1tbsp maple syrup1tbsp walnuts, chopped1tsp vanilla extract 1tbsp cashew butter2 brazil nuts, chopped1/2 cup frozen (or fresh) blueberries

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Instructions: Cook the rice according to package instructions (you get 1 cup cooked rice from about 2oz dry rice). Note: this will taste much better with short grain than long grain rice, but it you can’t find any, long grain will do as well. Add half of the oat milk while cooked and serve with all other ingredients (make sure you add the frozen blueberries immediately, while the rice pudding is still hot).

LUNCH: Avocado Black Bean Collard Wraps

Ingredients:1/2 avocado1 cup black beans, canned and drained (tip: if you can find them, use Beluga lentils instead)3 large tomatoes, chopped1 small onion or shallot, chopped2 cups kale, finely chopped2tbsp balsamic vinegar100g large collard green leaves

Instructions: mix all ingredients except for the collard green in a bowl. Spread out the leaves and fill them with the Black Bean mix, roll the leaves into wraps and enjoy!

DINNER: White Bean Sweet Potato Bowl

Ingredients:2 stalks celery, chopped1 cup white beans, canned + drained1tsp olive oil1 medium sweet potato, baked3 cups collard greens, steamed1tbsp tahini

SNACK: 1 Banana

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The 7-Day Vegan Challenge by Brussels Vegan

JUNE 19-25 SHOPPING LIST

IMPORTANT NOTE: Depending on where you live, some of the ingredients may be more or less available. I always recommend opting for local and seasonal options whenever possible, which will also automatically be cheaper. So please adapt the list as you see fit. You may have also seen that I didn’t include desserts, but there are plenty of healthy and not too processed vegan dessert options out there, so feel free to include those as well.

Fresh Produce:

Fruits:Bananas, 6Avocados, 3Lemons, 5Oranges, 6Apples, 3Pineapple chunks (frozen), 1 bagMangoes, 3 (2 fresh, 1 frozen, so either buy 3 and freeze 1 (peeled and de-pitted) or buy 2 and 1 bag of frozen mango chunks)Blueberries, 1 container (some fresh, some frozen, so either freeze some of the fresh ones or buy an additional bag of frozen blueberries)Raspberries, 1 container (optional)Cherry tomatoes, 1 containerTomatoes, 9Papayas, 2 Orange juice, 1 container (freshly squeezed, not from concentrate)

Vegetables:Spinach, 1 bagSweet potatoes, 4Potatoes, 2Bell peppers, 4Collard Greens, 1 bunchKale, 1-2 bunches

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The 7-Day Vegan Challenge by Brussels Vegan

Carrots, 2Onions, 3Red onions, 2Garlic, 1 bulbCelery, 1 headShiitake mushrooms, 1 containerMushrooms (any kind), 1 containerZucchini, 6Cauliflower, 1 headBroccoli, 1 headEggplant, 1Parsnip, 1Cucumber, 1Arugula, 1 bag

Herbs:Cilantro, 1 bunch+ any other of your choice like basil and rosemary

Legumes/Grains:Black beans, 1 jarKidney beans, 1 jarWhite beans, 1 jarYellow lentils, 1 bag Chickpeas/Garbanzo Beans (optional), 1 jarBeluga lentils (if available), 1 bagTempeh, 1 package

Quinoa, 1 packageBrown rice, 1 packageShort grain rice, 1 packageGluten-free oats, 1 containerGluten-free Buckwheat Noodles (or rice noodles), 1 package

Nuts/Seeds:Chia Seeds, 1 packageHemp Seeds, 1 packagePumpkin Seeds, 1 packageBrazil nuts, 1 packageWalnuts, 1 packageCashews, 1 packagePine Nuts, 1 package

Cashew butter, 1 jarPeanut butter, unsalted, 1 jarTahini (sesame butter), 1 jar

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The 7-Day Vegan Challenge by Brussels Vegan

Plant Milks:Soy Milk (organic, fortified), 1 containerAlmond Milk (unsweetened - or homemade if you have a high speed blender and a nut milk bag), 1 containerOat milk, 1 containerCoconut milk, for cooking, 1 containerCoconut milk, for drinking, 1 can

Condiments/Oils/Dressings:Vanilla extract (alcohol free)Sea salt or Himalayan SaltNutmegMustard Blackstrap MolassesMaple syrupNutritional YeastMiso pasteOlive oil (or coconut oil)Vegetable brothBalsamic vinegar