7 Day Vegan Meal Plan For Beginners With Vegan Meal Recipes - Part1

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If you are one of the new vegan enthusiast's wandering about meal plan preparation on the vegan diet. Then, this post is for you. It is a 7 day vegan meal plan for beginners with vegan meal recipes of all 3 courses in a day and the recipes are whole plant based. Also, the post has some equipment free daily fat blasting workouts for easy weight loss. For more details, visit https://strongbodygreenplanet.com/7-day-easy-vegan-plan/

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PART 1 7 DAY VEGAN MEAL PLAN FOR BEGINNERS WITH VEGAN MEAL RECIPES

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VEGAN DIET Nowadays people became more familiar with the vegan diet and lifestyle that all are interested become a vegan and follow a such a sustainable life. If you are one of the new vegan enthusiasts wandering about meal plan preparation for this diet. Then this presentation is for you. Here we will share 7 day vegan meal plan for beginners which has yummy plant based recipes along with daily equipment free fat blasting workouts for easy weight loss.

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7 D A Y E A S Y V E G A N P L A N – D A Y 1 B R E A K F A S T : T H E G R E E N S U P R E M E Handful of kale a large’ish broccoli stem or handful of baby spinach 1/4 cucumber 1/2 teaspoon Spirulina 1/2 medium green apple or pear 50 grams fresh / frozen raspberries or strawberries 300 mils water 1 scoop vegan protein powder I’m a fan of SunWarrior Classic Plus Chocolate Optional: 1/4 avocado or 50 grams your fav nuts. Blend all ingredients and drink. If you like to skip morning tea than I recommend including a fat in your smoothie.

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7 D A Y E A S Y V E G A N P L A N – D A Y 1 L U N C H : 2 0 + V E G S A L A D W I T H P R O T E I N P I M P E D H U M M U S A N D P E S T O 1-2 handfuls of baby spinach or rocket or micro greens. 1/2 cup of cherry tomatoes sliced + 1/4 large beetroot grated + 1/4 avocado sliced. 1/2 a large carrot grated + 1/4 bunch of asparagus finely sliced. 3 slices of eggplant per serve 1/4 red capsicum per serve 1 brown onion sliced per serve 1 fist sized chunk of cauli or broccoli per serve 1 field mushroom per serve 1/2 zucchini sliced length-ways per serve When cooked to your liking chop the veg further and mix together with the pesto. Top the salad with the baked veg and top with 1-2 heaped tablespoons protein pimped hummus per serve. 1/2 a small bunch of kale lightly steamed 1/2 a bunch of basil 1/2 cup of raw nuts almonds cashews or my fav for this pecans. Soaked and drained… I’m often lazy and just poured boiling water over them for a couple of minutes rather than soaking for 2 hours. 2 heaped tablespoons of nutritional yeast. 1 tablespoon of avocado or macadamia oil. 1 teaspoon garlic powder. 1/2 teaspoon sea salt. F O R G R E E N S A L A D F O R V E G A N P E S T O F O R P R O T E I N P I M P E D H U M M U S 4 large or 6 small grated zucchini squeeze out excess moisture 1/2 a bunch of coriander finely chopped 1 teaspoon sea salt 1 teaspoon garlic powder 1 teaspoon chilli flakes 1/2 jar hulled tahini 6 tablespoons raw hemp seeds --Simply blend it all. --Blend all ingredients

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7 D A Y E A S Y V E G A N P L A N – D A Y 1 D I N N E R : S M O K E Y E G G P L A N T C U R R Y   W I T H Z O O D L E S 1 red capsicum and 1 green capsicum chopped roughly 1 large eggplant 2-3 brown onions chopped roughly 2-3 zucchini sliced into rounds 2-3 carrots sliced into rounds 1 can of coconut milk around 200 mils – not low fat 4 generous teaspoons indian medium curry spice 2 generous teaspoons ground coriander seed 1 teaspoons himalayan salt to taste a pinch or 2 of cumin a pinch or 2 of cinnamon a pinch or 2 of turmeric Prepare eggplant first by preheating grill and grilling – turning as required – until flesh is soft and skin is blistered. around 30 minutes. Chop in half scoop out the flesh and chop it roughly and discard the skin. 1/2 an extra zucchini spiralized 1/2 teaspoon of spirulina 1 teaspoon of dulse flakes 1 tablespoon of hemp seeds 1 tablespoon of pepita seeds In a large pot combine coconut milk and all spices and whisk until the consistency is even. Add onions capsicums carrots and zucchini and slowly bring to a boil. Turn down the heat and let your curry simmer for at least 30 minutes until the veg are soft. Add the eggplant half way through the simmering process. Serve over Zoodles. To make zoodles spiralize 1/2 a large zucchini per serve. Toss in 1/2 teaspoon of spirulina and 1 teaspoon of dulse flakes. Add curry. Finish with 1 tablespoon of hemp seeds and 1 tablespoon of pepita seeds. Optional red onion and fresh coriander to garnish.

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WALK OUT WITH OPTIONAL EXTRA PUSH UPS 6 reps + 3 extra push ups each leg BODYWEIGHT GET UP 12 reps alternating legs SPLIT SQUAT PYRAMID 8 full reps + 8 low pulses then 7 reps and 7 pulses right down to 1 on the first leg then swap legs D A Y 1 W O R K O U T A i m f o r 3 c i r c u i t s

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7 D A Y E A S Y V E G A N P L A N – D A Y 2 B R E A K F A S T : F U N K Y M O N K E Y Handful of baby spinach 1/2 a small zucchini 1 tablespoon hemp seeds 30 grams raw cashews 1/4 mango 200 mils unsweetened almond milk plus 100 mils water 1 scoop vegan chocolate protein powder Optional: 1 medjool date to sweeten. Blend all ingredients and drink

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7 D A Y E A S Y V E G A N P L A N – D A Y 2 L U N C H :   S T U F F E D C A P S I C U M S 4 large red capsicum halved and seeds removed 1 cup cauli-rice or quinoa will need longer cooking time 1/2-2 cups vegan vegetable stock 1/2 a 425 gram can unsalted black beans drained 120 grams raw cashews 1 cup whole kernel corn drained 1/2 cup salsa bought or made with no added sugar 2 tablespoons nutritional yeast 2 teaspoons cumin powder 1 1/2 teaspoons chili powder 1 1/2 teaspoons garlic powder 2 teaspoons dulse flakes or 1/4 teaspoon sea salt coconut oil for cooking Preheat oven to 200 degrees C brush capsicum halves with coconut oil and place on baking dish lined with cooking paper. Blend raw cashews in food processor. Cook cauli- rice or quinoa in vegetable stock Cauli needs 1/2 cup of stock and quinoa closer to 2 cups. Cauli needs a couple of minutes and quinoa up to 20 minutes.  Transfer cauli / quinoa to a large bowl and add remaining ingredients cashews – dulse flakes. Mix well and season more as necessary.  Stuff peppers generously with cauli / quinoa mix and cover baking dish with foil. Bake for 30 minutes covered. Remove foil increase heat to 250 degrees and cook for another 15-20 minutes until capsicum are golden brown. Serve with 1 tablespoon hemp seeds per serve 1/2 ripe avocado sliced over 4 capsicums a squeeze of fresh lime juice a sprinkle of coriander and a sprinkle of red onion. F O R G R E E N S A L A D

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7 D A Y E A S Y V E G A N P L A N – D A Y 1 D I N N E R :   E G G P L A N T   C A N N E L L O N I 2 medium eggplants cut lengthwise in 1/2 inch slices 1/2 tablespoon olive oil 2 brown onions sliced thinly 2 field mushrooms sliced 2 roasted red peppers sliced 1 400 gram can of tomatoes no added sugar 3-4 cloves garlic minced small handful of fresh ripped basil small handful of minced rosemary and/or oregano 2 heaped tablespoons of homemade cashew cheese 100 grams bought vegan cheese 8-12 sun-dried tomato halves sliced 12 kalamata olives pitted and sliced Extra olive/coconut oil to coat eggplant Heat oil in a heavy based pan and cook onions and garlic until soft and golden around 5 minutes. Add tomatoes and roasted peppers. Bring to boil then simmer for 5 minutes. Add mushrooms rosemary and oregano and continue to simmer for 5 further minutes. Stir through basil and turn off heat. Lightly brush eggplants with oil and cook on a baking sheet until golden on both sides around 5 minutes. Mash sun-dried tomato and olives into bought vegan cheese. Place 1 tablespoon of cheese filling at the end of each eggplant slice and roll up. Lay seam side down in a baking dish whatever size will fit cannelloni in one snug layer. Pour over tomato mix. Sprinkle with cashew cheese. Bake 10 to 15 minutes at 180-200 degrees C. Drain the cashews and sun-dried tomatoes. Use food processor to blend both with 2 heaped tablespoons nutritional yeast and also the garlic powder onion powder chill flakes and sea salt. T O M A K E T H E C A S H E W C H E E S E :

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OBLIQUE V-UP 12 reps THE VOMIT 8 resps SIDE PLANK ELBOW TO KNEE HIP DIP TOE TAP 8 full reps D A Y 2 W O R K O U T A i m f o r 3 c i r c u i t s

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For more recipes and vegan plan visit https://strongbodygreenplanet.com/7- day-easy-vegan-plan/

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