11 day sports vegan meal plan - amazon web …...1-1/2 scoops garden of life raw protein powder 1...

11 Day Sports

Vegan Meal Plan Ochsner Fitness Center

Eat Fit NOLA

What is a Sports Vegan Meal Plan?

Vegan diets exclude all animal products and by-

products. A healthy vegan diet centers on a variety of plant

foods such as fruits, vegetables, grains, beans, legumes,

nuts, seeds, and fortified dairy alternatives.

Many protein packed plant foods are naturally rich in

carbohydrate. The Sports Vegan Meal Plan aims to achieve a

healthy balance of optimal protein levels while moderating

carbohydrates, without ditching the fiber!

This meal plan gears toward individuals looking to:

Lean out and become stronger

Maintain steady energy and focus throughout the day

Remain satisfied and stay fuller longer

Optimize muscle mass and strength gains

All recipes are Eat Fit approved!

Lean Proteins

Heart Smart Fats – 100% Plant-Based

No white, refined carbohydrates

Low in sodium

Less than a teaspoon of added sugar

Vegan Meal Plan Developed By: Andrew Adorno, DTR

Dietetic Technician, Registered - [email protected]

Special Contributions: Sana Rastgoufard

Full daily nutrition information available at end of plan

Contact Our Nutrition Team

Molly Kimball, RD, CSSD

Registered Dietitian

[email protected]

504-842-9572

Julie Nieto, RD


[email protected]

Alexis Weilbaecher, RD


[email protected]

504-736-4755

Rebecca Miller, MPH, RD


[email protected]

504-842-9551

Andrew Adorno, DTR

Dietetic Technician, Registered

[email protected]

Vegan Meal Plan

recipes + nutrition

information available

on the FREE

Fit NOLA | Eat Fit NOLA

smartphone app!

For more information about

Ochsner’s Eat Fit NOLA, visit

www.eatfitnola.com

mailto:[email protected]




DAY 1 B: Whole Grain Cereal + Almond Milk

S: Pure Organic Chocolate Chunk Nut Bar

L: Lentil Quinoa Pasta with Soy Nuggets

S: Edamame Guacamole with Beanitos

D: Veggie Burger with Broccoli Edamame Salad

DAY 2 B: Hi Protein Berry Smoothie

S: Kale Chips

L: The Curry Tiger Burrito

S: Roasted Chickpeas

D: Chicken-Free Strips and Quinoa

DAY 3 B: Waffles and Peanut Butter

S: Cheesy Cauliflower Popcorn

L: Black Bean Quinoa with Butternut Squash

S: Edamame Guacamole with Celery

D: Cauliflower Garlic Soup + Creamed Spinach

DAY 4 B: Blueberry Quinoa with Soy Milk

S: Cinnamon Coated Almonds

L: Italian Sausage and Broccoli Pizza

S: Chocolate Peanut Butter Smoothie

D: Fishless Filets with Broccoli

DAY 5 B: Overnight Flax-Meal with Berries

S: Sliced Apples + Nut Butter

L: Quinoa and Beans Wrap

D: Mixed Beans Salad

S: Strawberry Banana "Nice" Cream

DAY 6 B: Breakfast Burrito

S: Green Kale Smoothie

L: Vegan Cesar Salad

S: Silk Yogurt with Berry Chia Pudding

D: Hi Protein Creamy Mushroom Soup

DAY 7 B: Raspberry Quinoa Breakfast

S: Chia Peanut Protein Balls

L: Lentil and Kale Soup

S: Hemp Hummus + Veggies

D: Broccoli and Tofu Pasta

DAY 8 B: Chocolate Aztec Cayenne Shake

S: Dry Roasted Edamame

L: Asian Meatball Soup

S: Pure Organic Chocolate Chunk Nut Bar

D: Asian Pasta with Raw Veggies

DAY 9 B: Overnight Oats

S: Pumpkin Spice Popcorn

L: Black and Red Lentil Chili

S: Silk Yogurt with Berries

D: Tempeh and Black Bean Tacos

DAY 10 B: Blueberry Pancakes

S: Apple and Date Bites

L: Quinoa and Bean Meatloaf

D: Spinach Pasta Casserole

S: Roasted Beet and Yogurt Dip

DAY 11 B: Chickpea Omelet

S: Silk Yogurt with Berry Chia Pudding

L: Edamame, Kale, and Quinoa Salad

D: Zucchini Spaghetti with Lentil Marinara

S: Snickers Stuffed Dates

Day 1 Breakfast

Whole Grain Cereal + Almond Milk Makes 1 serving

2/3 cup 365 Protein & Fiber Flakes & Clusters

1 cup Orgain Organic Protein Almond Milk, unsweet

Mix cereal and milk in your favorite bowl and enjoy!

Per serving: 255 calories, 6 grams fat,

0.4 gram saturated fat, 268 mg sodium,

28 grams carbohydrate, 5 grams fiber,

10 grams sugar, 18 grams protein

Whole Grain Cereal Tip:

Whole grains are packed with fiber and nutrients.

Whole grains paired with protein are a great way to

start your day for sustained energy.

Look for a cereal with more protein than sugar.

365 Protein & Fiber Flakes & Clusters

Kashi Go Lean Clusters Plant Power

Ezekiel Sprouted Grain Cereals

Try Orgain Protein Almond Milk or

Unsweetened Soy Milk

Highest protein milk alternatives

Day 1 Snacks

Pure Organic Chocolate Chunk Nut Bar Makes 1 serving

1 serving Pure Organic Chocolate Chunk Bar

Enjoy right out of the package!

Per serving: 160 calories, 10 grams fat, 2

grams saturated fat, 40 mg sodium, 17 grams

carbohydrate, 2 grams fiber, 7 grams sugar, 5

grams protein

Edamame Guacamole Makes 10 servings

2 avocados

16 ounces edamame, shelled

2 tablespoons lemon juice

2 tablespoons rice wine vinegar

1/8 teaspoon kosher salt

1/8 teaspoon ground black pepper

1/8 teaspoon cayenne

10 ounces Beanitos

Blend or mash ingredients together until well incorporated. Pair with 1 ounce (12 chips) of

Beanitos. Enjoy!

Per serving: 280 calories, 15 grams fat, 1.5 grams saturated fat, 115 mg sodium, 25 grams

carbohydrate, 12 grams fiber, 2 grams sugar, 10 grams protein

Recipe by: Andrew Adorno, DTR – Dietetic Technician, Registered

Image: Andrew Adorno, DTR

Day 1 Lunch

Lentil Quinoa Pasta with Soy Nuggets Makes 1 serving

1/2 cup Ancient Harvest Lentil and Quinoa Pasta, cooked

1/2 cup NOW Foods Organic Soy Protein Nuggets

2 teaspoon extra virgin olive oil

1 cup mushrooms, sliced

1 clove garlic

1 teaspoon ground black pepper

2 tablespoons nutritional yeast

1/2 cup diced tomatoes

Cook pasta and soy nuggets according to package instructions. Saute mushrooms, garlic, black

pepper, and 1-1/2 tablespoon nutritional yeast on medium heat until ingredients are tender.

Add diced tomato and simmer for 15 to 20 minutes. Combine ingredients in a bowl and sprinkle

the top with remaining nutritional yeast.

Per serving: 470 calories, 13 grams fat, 1.7 grams saturated fat, 324 mg sodium,

58 grams carbohydrate, 16.3 grams fiber, 9 grams sugar, 34.6 grams protein

Meat Alternatives: A healthy vegan diet centers on whole foods such

as: fruits, vegetables, whole grains, beans,

legumes, nuts, seeds, and fortified dairy alternatives.

Incorporating meat substitutes on occasion can

help boost protein intake and break monotony of meals.

While these products are quick and convenient,

read the nutrition facts label to identify products

high in sodium, fat, and fillers.

Day 1 Dinner

Veggie Burger with Broccoli Edamame Salad Makes 1 serving

1 Boca Original Vegan Veggie Burger

1 100% whole wheat bun

2 tablespoon balsamic vinegar

1 tablespoon extra-virgin olive oil


1 teaspoon fresh rosemary

1 cup broccoli, chopped

1/2 cup edamame, shelled

1/4 cup green onions, chopped

1 tablespoon sesame seeds

1 teaspoon Follow Your Heart Vegenaise

Prepare veggie burger according to instructions and place on toasted whole wheat bun. In a

salad bowl, whisk together balsamic vinegar, olive oil, black pepper, and chopped rosemary.

Add broccoli, edamame, green onions, and sesame seeds into bowl. Serve burger with your

favorite vegetable toppings - lettuce, tomato, cucumbers, onion, zucchini, and 1 teaspoon of

Vegenaise!

Per serving: 588 calories, 29 grams fat, 3 grams saturated fat, 602 mg sodium,

51 grams carbohydrate, 19 grams fiber, 11 grams sugar, 34 grams protein

Image: http://redrobin.com/

Build Your Own Burger Patty

Try making your own burger patties using:

Black Beans, Quinoa, Lentils, Beets, Chickpeas,

Eggplants, Mushrooms

Bring out the flavor of your burger with bright

spices and herbs! Think cumin, cayenne,

rosemary, basil, or curry powder!

Day 2 Breakfast

Hi Protein Berry Smoothie Makes 1 serving

1-1/2 scoops Garden of Life Raw Protein powder

1 cup soy milk, unsweetened

1/2 cup strawberries

1/2 medium banana

Combine all ingredients in a blender and pulse!

Use your favorite fruits or vegetables - works with

1/2 medium banana + 1/2 cup of your favorite

berries/fruit/vegetable!

Per serving: 285 calories, 4.4 grams fat, 0 saturated fat, 120 mg sodium,


Experiment with Smoothies

Smoothies are quick, easy, and delicious!

Pair with protein powder and your favorite

milk alternative to keep you satisfied.

Mix and match your favorite berries.

Use fresh herbs to add flavor profile.

Try spices such as:

Chipotle

Cumin

Turmeric

Image: www.kathfitfood.com/

Day 2 Snacks

Kale Chips Makes 1 serving

1 serving Rhythm Superfoods Kale Chips

Enjoy!


0.5 grams saturated fat, 190 mg sodium,



Roasted Chickpeas Makes 1 serving

1 serving The Good Bean Roasted Chickpeas

Enjoy!


1.5 grams saturated fat, 102 mg sodium,



Day 2 Lunch

The Curry Tiger Burrito Makes 1 serving

1 serving Sweet Earth Burrito - The Curry

Tiger Burrito

Prepare burrito according to instructions,

and enjoy for a quick lunch!



Build Your Own Burrito

Fill burrito with beans, veggies, tofu, texturized

veggie protein (TVP), spices, herbs, and seasonings!

La Tortilla Factory

Whole-grain, low carb, high fiber tortilla

Coconut Wraps

Made from just pure coconut

100% Corn Tortillas

Corn is a whole grain

Day 2 Dinner

Chicken-Free Strips and Quinoa Makes 1 serving

3 ounces Beyond Meat Chicken-Free Strips

1 cup quinoa, cooked

1 tablespoon fresh cilantro

1/2 each lemon juice

1/8 teaspoon cayenne pepper


1 cup spinach, steamed

1/2 small red bell pepper, sliced

Prepare chicken-free strips and quinoa according to package instructions. Add black pepper,

cayenne, lemon juice, cilantro, and any of your favorite types of vegetables. We chose steamed

spinach with steamed bell pepper strips.

Serve warm and enjoy!

Per serving: 368 calories, 7 grams fat, 0 saturated fat, 390 mg sodium,


Image: www.thecozyapron.com/

Compare to Vegan Bowl from Chipotle:

Double the protein

Compared to a bowl with sofritas

Quinoa instead of brown rice

High protein + whole grain

Carbs slashed from 70 grams to 50 grams

Sodium slashed from 2500mg to 390mg

+ Packed with veggies and fiber!

Day 3 Breakfast

Waffles and Peanut Butter Makes 1 serving

2 servings Van’s 8 Whole Grain Waffles

2 tablespoons natural peanut butter

Prepare Van's 8 Whole Grains Waffles

according to instructions and add your favorite

natural peanut butter!

Per serving: 350 calories, 20 grams fat, 2.5

grams saturated fat, 230 mg sodium, 34 grams

carbohydrate, 8 grams fiber, 5 grams sugar, 11

grams protein

Day 3 Lunch

Amy’s Black Bean Quinoa

with Butternut Squash Makes 1 serving

1 serving Amy's Black Bean and Quinoa with

Butternut Squash


Prepare quinoa bowl according to instructions.

Add nutritional yeast to recipe and cook

together. Serve warm, and enjoy!

Per serving: 300 calories, 6 grams fat, 0.5 grams saturated fat, 450 mg sodium, 44 grams

carbohydrate, 14 grams fiber, 8 grams sugar, 17 grams protein

Image: http://simplygloria.com/

Day 3 Snacks

Cheesy Cauliflower Popcorn Makes 2 servings

2 cups cauliflower, chopped

1 tablespoon extra-virgin olive oil


1 teaspoon cayenne pepper

1/4 teaspoon cumin

Preheat the oven to 450 degrees.

Line two baking sheets with

parchment paper. Toss the

cauliflower with the olive oil in a

medium bowl.

Add the nutritional yeast, cayenne and cumin - mix well. Spread the cauliflower out evenly on the

prepared baking sheets. Roast for about 30 minutes.

Per serving: 120 calories, 8 grams fat, 1 gram saturated fat, 38 mg sodium,


TVP Chicken Salad with Celery

Makes 6 servings

2 cups Bob’s Red Mill TVP Granules

1/2 cup Vegenaise

1 tablespoon Dijon mustard

2 stalks celery, diced




Prepare Texturized Vegetable Protein (TVP) according to

package instructions. In a mixing bowl, combine TVP,

Vegenaise, Dijon mustard, sliced grapes, kosher salt, and pepper. Serve with slices of celery, and

enjoy! Add 1/2 cup of grapes for some nutritious flare!



Image: http://www.doctoroz.com/

Image: http://girlmeetskale.com

Day 3 Dinner

Creamy Cauliflower Soup Makes 5 servings

2 tablespoons pecan oil

4 cups water

1 small onion

1 pound chives, chopped

1 teaspoon cumin

1 medium cauliflower head

1 tablespoon cayenne pepper

1 lemon, juiced

In a large pot, heat the pecan oil and water. Add chopped onion and sweat on low heat until soft. Add

chives and cumin powder; saute for 2 to 3 minutes. Add cauliflower florets; bring to boil.

Simmer on low heat for 30 minutes until vegetables soften. Remove from heat. Once the mixture is cool

enough to handle, puree in blender. Season with pepper and lemon juice.

Per serving: 121 calories, 6.9 grams fat, 1.1 grams saturated fat, 47 mg sodium,


Hi Protein Creamed Spinach Makes 4 servings

16 ounces frozen spinach

1-1/2 cups water

1/2 teaspoon garlic powder

1/4 teaspoon onion powder


1/8 teaspoon cayenne pepper

1/8 teaspoon nutmeg

1 cup nutritional yeast

1/4 cup shelled hemp seeds

Cook spinach and water over medium-high heat for 5 to 7 minutes, until most of water has absorbed.

Stir in garlic powder, onion powder, kosher salt, cayenne pepper, and nutmeg. Add nutritional yeast and

hemp seeds - stir well to completely combine. Remove from heat.

Per serving: 221 calories, 8.5 grams fat, 0.8 gram saturated fat, 308 mg sodium,


Recipe adapted from: memeinge.com

Image: Amanda Arbeit

Day 4 Breakfast

Blueberry Quinoa with Soy Milk Makes 1 serving

1 tablespoon almonds

1/4 cup quinoa, dry

1 cup unsweetened soy milk

1/2 teaspoon ground cinnamon

3/4 teaspoon brown sugar, unpacked

1/4 cup blueberries

Bring soy milk and quinoa to a boil in a

medium saucepan. Reduce heat to low

and simmer, covered, for 15 minutes.

Add brown sugar, blueberries, and cinnamon. Remove from heat and spoon into a bowl.

Sprinkle the top with sliced almonds. Enjoy!



Recipe adapted from: www.laurelofleaves.com

Day 4 Snack

Cinnamon Coated Almonds Makes 8 servings

8 ounces almonds, slivered



Toss ingredients together, and enjoy!

Per serving: 163 calories, 14 grams fat, 1 gram

saturated fat, 60 mg sodium, 6 grams carbohydrate, 3.5

grams fiber, 1 gram sugar, 6 grams protein

Day 4 Lunch

Italian Sausage and Broccoli Pizza Makes 1 serving

3 ounces Tofurky Italian Sausage

1 serving Nature’s Own 100% Whole Wheat

Sandwich Rounds

2 tablespoons Sal and Judy's Heart Smart Sauce

1/4 cup broccoli, chopped

3 slices red onion

1 teaspoon sesame seeds

Preheat oven to 350 degrees. Prepare Tofurky

Italian Sausage according to instructions. Add 1

tablespoon Sal and Judy's Heart Smart tomato sauce to each sandwich round. Place on a baking sheet.

Add raw broccoli, sliced red onion, and prepared "sausages" to mini pizzas and bake for 5 to 7 minutes -

or until crispy. Sprinkle the top with sesame seeds for added crunch!



Recipe by: Andrew Adorno, DTR - Dietetic Technician, Registered

Day 4 Snack

Chocolate Peanut Butter Smoothie Makes 1 serving

1 scoop Garden of Life Raw Protein Chocolate Cacao

3 tablespoons PB2 Chocolate Powdered Peanut Butter

1 teaspoon coconut oil

1 cup unsweetened soymilk

1/2 large Banana

Puree all ingredients in a blender. Enjoy!



Image: http://www.farmfreshfeasts.com/

Image: http://warmvanillasugar.com/

Day 4 Dinner

Fishless Filets with Broccoli Makes 1 serving

7 ounces Gardein Fishless Filets

1 cup broccoli, chopped

1 teaspoon Chef Paul Prudhomme's No Salt

Magic Seasoning Blend

Prepare Gardein Fishless Filets according to

package instructions.

Bring an inch of water to a boil in the bottom of a pot into which your steamer basket or insert fits.

Put trimmed and cleaned broccoli or green beans in the steamer basket, set over the boiling water,

cover, and steam until tender to the bite - 3 to 5 minutes.

Season broccoli and fishless filets with Chef Paul’s No Salt + No Sugar Magic seasoning blend.


35 grams carbohydrate, 8.6 grams fiber, 2 grams sugar, 21 grams protein

Day 5 Breakfast

Overnight Flax-Meal with Berries Makes 1 serving

1/2 cup raspberries

1/2 scoop Garden of Life Raw Vegan Protein Powder

1/2 cup 100% Whole Ground Golden Flaxseed Meal

1 cup soy milk, unsweetened

Combine all ingredients in a seal-able container - we suggest

a mason jar. Stir the mixture until everything is thoroughly

combined. Place in the refrigerator overnight or for at least 4

to 5 hours.


31 grams carbohydrate, 25 grams fiber, 4 grams sugar, 28.2 grams protein

Image: http://renomhill.com/

Image: http://florafoodie.com/

Day 5 Snack

Sliced Apples + Nut

Butter Makes 1 serving

1/2 large apple

2 tablespoons PB2 Chocolate Powder

2 tablespoons natural peanut butter

Serve apple slices with your favorite

nut butter mixed with PB2 chocolate

powder!



Day 10 Dessert

Cherry Banana "Nice" Cream Makes 1 serving

1/2 large banana

1/4 cup frozen cherries

1/2 scoop Garden of Life Raw protein powder

8 almonds

Place a peeled banana in the freezer for at

least 2 hours. Place in a food processor with

frozen cherries and 1/2 scoop Garden of Life

protein powder. Blend until thick - top with 8

almonds!



Image: https://goodnessmefood.com/

Image: http://www.ginrosewater.com/

Day 5 Lunch

Quinoa and Beans Wrap Makes 1 serving

1 La Tortilla Factory Low Carb

High Fiber Tortilla

2 tablespoon plain hummus

1/2 cup fresh spinach

1/4 cup quinoa, cooked

1/4 cup black beans, cooked no salt

1 tablespoon carrots, shredded

1/5 package firm tofu

1/4 cup avocado, cubed

1/2 each lime juice

Warm the La Tortilla Factory tortilla in

microwave for 10 to 15 seconds to

soften. Spread the base of tortilla with hummus, and lay spinach leaves flat.

Add cooked quinoa, black beans, shredded carrots, crumbled tofu, and cubed avocado. Squeeze

half of a lime over the vegetables. Fold burrito into desired shape, and enjoy!



Image: http://www.marinmamacooks.com/

Build Your Own Burrito:

Fill burrito with beans, veggies, tofu, texturized

veggie protein (TVP), spices, herbs, and seasonings!

La Tortilla Factory

Whole-grain, low carb, high fiber tortilla

Coconut Wraps

Made from just pure coconut

100% Corn Tortillas

Corn is a whole grain

Day 5 Dinner

Mixed Beans Salad Makes 1 serving

1/4 teaspoon cumin

1/2 large green bell pepper



1/2 cup canned chickpeas, low sodium

1/2 cup cherry tomatoes


3/4 tablespoon extra-virgin olive oil

1/4 cup fresh parsley, chopped

1/4 cup cucumber, diced

1/4 cup celery, chopped

1/2 cup red beans, cooked

Cook red beans according to package instructions. Dice the vegetables into a similar

consistency. Add all ingredients to a large bowl and mix gently.



Image: https://www.hse.ie/eng/

Beans and Legumes Beans and legumes are important staples

in a vegan diet. They are rich in

protein + packed with fiber and nutrients.

Lysine is a key amino acid in beans and

legumes that is lacking in other vegan

protein sources. Don’t fear the bean or

legume, consume them daily!

Day 6 Breakfast

Breakfast Burrito Makes 1 serving


2 teaspoons lime juice, fresh

1/8 cup black beans, canned + rinsed

1/4 cup bell pepper, chopped

1/8 cup Daiya Pepperjack Style Shreds

1 large Low Carb High Fiber Tortilla

6 ounces firm tofu

1/3 cup mushrooms, sliced

Press the tofu with paper towels to remove excess moisture. Heat a large skillet with 1

teaspoon olive oil over medium heat. Saute diced bell peppers and mushrooms for 12 minutes,

stirring frequently.

Remove tofu from towels and dice on chopping board. Reduce to low heat. Stir in tofu, lime

juice, and black beans. Microwave tortilla in microwave for 30 seconds to soften. Add mixture

on a large tortilla wrap and top with Daiya cheese!



Image: http://ohsheglows.com

Cheese Alternatives Eating a vegan diet doesn’t mean you

have to give up cheese! Check out

brands such as Daiya, Tofutti, and Earth

Balance for vegan cheese substitutes.

Try making your own cheese:

Blend soaked and drained cashews with

a little coconut water for a cheesy spread!

Day 6 Snacks

Green Kale Smoothie Makes 1 serving

1/2 cup Silk Dairy-Free Simply Plain yogurt

1 scoop Garden of Life Raw Protein Powder

1/4 cup blueberries, frozen

1/4 cup raspberries

1 cup unsweetened almond milk

1/2 cup kale, chopped

1 tablespoon ground flax seed

Place all ingredients into a blender. Pulse until

smooth!

Per serving: 293 calories, 9 grams fat, 0.3 gram saturated fat, 241 mg sodium,


Silk Yogurt with Berry Chia Pudding Makes 4 servings

3 cups Silk Dairy-Free Plain yogurt

1/2 cup coconut water

1 teaspoon lemon juice

1 teaspoon vanilla extract, no alcohol

1 cup raspberries

1 cup strawberries, sliced

6 tablespoons chia seeds

Blend the berries, coconut water, lemon,

and vanilla extract together until smooth.

Pour mixture over the chia seeds.

Stir the mixture every 5 minutes for 15 minutes. Top Silk Dairy-Free Plain yogurt alternative with berry

chia swirl!



Recipe adapted from: http://www.thefullhelping.com

Image: http://leitesculinaria.com/

Day 6 Lunch

Vegan Caesar Salad Makes 1 serving

2 tablespoons Vegan Caesar Dressing


2 cups romaine, shredded

1 cup kale, chopped

1/4 cup chickpeas, drained and rinsed

2 tablespoons hulled hemp seeds

1 tablespoon cashews

In a large mixing bowl, add Follow Your Heart Vegan Cesar Salad Dressing to nutritional yeast - stir

evenly. Add kale and lettuce to the dressing mixture and toss. Top the salad with cooked chickpeas,

hulled hemp seeds, and a sprinkle of nutritional yeast. Crush the cashews to make a "Parmesan cheese"

topping!



Day 6 Dinner

Hi Protein Creamy Mushroom Soup Makes 4 servings

1 teaspoon olive oil

2 medium onions, diced

2 pounds mushrooms

15 ounces coconut milk, unsweetened

5 cups low sodium vegetable broth



4 scoops Garden of Life Raw Protein Powder

Saute onions in olive oil until translucent.

Combine all ingredients in the pot except

protein powder. Cook for 20 minutes or until vegetables are tender. Using an emersion blender, puree

the soup until it’s a smooth consistency. Whisk in protein powder, and serve hot!



Image: http://vegenistaskitchen.com/

Recipe by: Andrew Adorno, DTR – Dietetic Technician, Registered

Day 7 Breakfast

Raspberry Quinoa Breakfast Makes 1 serving

1/4 cup quinoa, dry

1 cup unsweetened soy milk

1/4 cup raspberries

1/2 scoop Garden of Life Raw Protein Powder

1 tablespoon sliced almonds

In a medium saucepan, bring the soy milk to a boil. Add the quinoa, and simmer on low for 10 minutes.

Remove from heat. Add the raspberries and Garden of Life Raw Protein Powder. Place the mixture into a

mason jar, and top each jar with a sprinkle of raspberries and sliced almonds.



Recipe adapted from: https://seasonedwithsarcasm.wordpress.com/

Day 7 Lunch

Lentil and Kale Soup Makes 1 serving


2 tablespoons onion, chopped

1/4 cup carrots, chopped

1 cup low sodium vegetable broth

1 teaspoon dried basil

3/4 cup baby kale

1-1/2 ounce seitan

1/4 cup tomatoes, diced

1/4 cup dried lentils, red or green

1/4 cup fresh basil

In a large saucepan, heat olive oil over medium-low heat. Add onion and carrots. Cook for 5 to 7 minutes

or until the vegetables are nearly tender. Add vegetable broth and dried basil to vegetable mixture.

Bring to a boil, then reduce heat. Simmer for 10 minutes.

Stir in kale, and simmer for another 10 minutes. Add seitan, tomatoes, lentils, and fresh basil. Simmer,

covered, for 5 to 10 minutes more or until kale and lentils are tender.

Per serving: 327 calories, 6 grams fat, 0.7 gram saturated fat, 295 mg sodium,


Image: www.harmonyalacarte.com/

Day 7 Snacks

Chia Peanut Protein Balls Makes 1 serving

1 Medjool date, pitted

1/2 tablespoon peanut butter

1 tablespoon chia seeds

1/2 scoop Garden of Life Raw Protein powder

Combine 1 date with chia seeds, peanut butter, and

protein powder in a food processor. Blend until

mixed well. Roll into two balls.


30 grams carbohydrate, 10 grams fiber, 17 grams sugar, 13.3 grams protein

Hemp Hummus + Veggies Makes 6 servings

1/4 cup shelled hemp seeds

1/2 teaspoon salt

1-1/2 cups cooked chickpeas


1 clove garlic, crushed

1 tablespoon tahini

1/2 teaspoon ground cumin

1/3 cup water


Place the hemp seeds and salt in food processor. Grind the hemp seeds for about 30 seconds -

or until they've formed a fine meal. Add chickpeas, lemon, garlic, tahini, cumin, and water to

the food processor.

Process all ingredients until smooth. Season with black pepper, and serve celery or carrots!



Recipe by: www.thefullhelping.com

Image: http://www.veganfamilyrecipes.com/

Day 7 Dinner

Broccoli and Tofu Pasta Makes 1 serving

1/4 cup Ancient Harvest Lentil

and Quinoa Pasta, cooked

1/5 block firm tofu

1-1/4 teaspoon sesame oil

1 cup broccoli flowerets

1 teaspoon hot pepper paste

1 cup water

1 teaspoon rice vinegar

1/2 teaspoon ginger, grated

1/2 tablespoon garlic, minced


1/2 tablespoon soybean paste

1 teaspoon sesame seeds


Prepare pasta according to package instructions.

Drain tofu and place on a plate. Cover with another plate and weight the top with a food can or

other object of about 1 pound. Let stand 20 to 30 minutes to extract excess liquid. Pour off

liquid and cut tofu into 3/4-inch-thick slices.

In a medium saucepan, grill the tofu in 1 teaspoon of the sesame oil for 5 minutes on each side.

Steam the broccoli for about 5 minutes - either on the stove in a double boiler or in the

microwave.

In a small bowl, whisk together the hot pepper paste, water, 1/4 teaspoon sesame oil, rice

vinegar, grated ginger, minced garlic, nutritional yeast, soybean paste, and sesame seeds.

Combine all ingredients in a bowl, and top with chopped green onion!




Image: www.simplylifeblog.com/

Day 8 Breakfast

Chocolate Aztec Cayenne Shake Makes 1 serving

1 scoop Garden of Life Raw Protein

Chocolate Cacao

1/2 cup Silk Dairy-Free Plain Yogurt

1 cup Orgain Organic Vanilla Protein

Almond Milk, unsweetened

1 teaspoon cocoa powder, unsweetened


1/8 teaspoon ground cayenne

Puree all ingredients in a blender. Enjoy!



Day 8 Lunch

Asian Meatball Soup Makes 1 serving

1-1/2 cup low sodium vegetable broth

1/8 cup Ancient Harvest Lentil and Quinoa

Pasta, cooked


1/4 cup broccoli, chopped

3 Gardein Meatless Meatballs

1/4 cup baby spinach

1/4 cup bean sprouts

Combine all ingredients except meatballs,

spinach, and bean sprouts into a pot -

simmer for 30 minutes. Add remaining

ingredients, and simmer for another 15 minutes. Serve hot, and enjoy!



Image: http://ketodietapp.com/

Image: http://jenessasdinners.blogspot.com/

Day 8 Snacks

Dry Roasted Edamame

Makes 1 serving


1/4 tablespoon sesame seeds


1 teaspoon low sodium soy sauce

Remove frozen edamame from

packaging. Rinse under running

water. Preheat oven to 400

degrees. Evenly spread drained edamame on a sheet pan. Roast edamame in the oven

for 5 to 6 minutes - or until desired consistency.

Sprinkle with sesame seeds, a pinch of salt, and 1 teaspoon low sodium soy sauce. Serve

warm!


10 grams carbohydrate, 4 grams fiber, 1 gram sugar, 9 grams protein

Simply Protein Cinnamon Pecan Bar

Makes 1 serving

1 serving Simply Protein Cinnamon

Pecan Bar

Enjoy right out of the package!


1 gram saturated fat, 180 mg sodium,


1 gram sugar, 15 grams protein

Image: http://www.coffeeandquinoa.com/

Day 8 Dinner

Asian Pasta with Raw Veggies Makes 1 serving

1/2 cup Ancient Harvest Lentil and Quinoa

Pasta, cooked

1 teaspoon rice wine vinegar



1/4 cup red bell peppers, sliced

1 teaspoon green onions, chopped

1 cup red cabbage, shredded


1 teaspoon peanuts, crushed

Cook pasta according to package

instructions. Chop vegetables to desired consistency. Add all ingredients to a large mixing bowl -

toss evenly. Top with crushed peanuts, and enjoy!



Day 9 Breakfast

Overnight Oats Makes 1 serving

1/2 scoop Garden of Life Raw protein powder

3/4 cup unsweetened soymilk

1/2 cup rolled oats

1/2 cup frozen blueberries

Whisk together 1/2 scoop of Garden of Life Raw Protein

Powder with soy milk. Fold in raw oats into the liquid, and

add blueberries.

Grab your favorite mason jar, and pour ingredients into it.

Place into refrigerator overnight. Enjoy upon awakening!

Per serving: 330 calories, 6.5 grams fat, 1 gram saturated fat, 65 mg sodium,


Image: www.healthygrocerygirl.com/

Image: http://www.gimmesomeoven.com/

Day 9 Snacks

Pumpkin Spice Popcorn Makes 2 servings

3 cups popcorn, air-popped

2 packets stevia

1 teaspoon pumpkin pie spice, ground


Prepare popcorn according to package

instructions. Toss popcorn with pumpkin

pie spice, stevia, and nutritional yeast.

Serve warm or at room temperature.

Per serving: 80 calories, 1 gram fat, 0 saturated fat, 6 mg sodium,

14 grams carbohydrate, 3.4 grams fiber, 1 gram sugar, 5 grams protein

Silk Yogurt with Berries Makes 1 serving

3/4 cup Silk Dairy-Free Simply Plain yogurt

1/4 cup raspberries

Combine Silk plain soy yogurt with your favorite

berries, and enjoy!


0.4 gram saturated fat, 68 mg sodium,

13 grams carbohydrate, 3.5 grams fiber,


Image: earthcandyarts.wordpress.com/

Day 9 Lunch

Black and Red Lentil Chili Makes 1 serving

1/2 small onion, diced

1/2 cup bell pepper, chopped

2 cloves garlic

1/4 teaspoon paprika

1/4 teaspoon ground oregano, dry

1/4 teaspoon chili powder

1/4 teaspoon cumin

1/4 cup black lentils, dry

1 cup low sodium vegetable broth

3/4 cup unsweetened soy milk

1/2 cup tomatoes, chopped

1/4 tablespoon balsamic vinegar


Add onion to a pressure cooker; cook until they begin to brown - adding water by the

tablespoon if they start to stick. Add the peppers and garlic and cook for another couple of

minutes, adding water as needed.

Add all the dry spices and the lentils and cook while stirring for another minute. Stir in the

vegetable broth, soy milk, and tomatoes. Lock the lid in place, and bring to high pressure. After

10 minutes at high pressure, remove from heat or turn off. Allow pressure to come down

naturally for at least 10 minutes.

Release the pressure, and open the lid carefully. Stir, and check that lentils are tender – cook

until soft. Add the vinegar and soy sauce. Add additional broth or water if chili is too thick.

Serve sprinkled with chopped fresh parsley or cilantro!



Recipe adapted from: blog.fatfreevegan.com

Day 9 Dinner

Tempeh and Black Bean Tacos Makes 1 serving

3 ounces Five Grain tempeh

2 cloves garlic, minced

1/8 teaspoon chili powder

1/8 teaspoon cumin

2 tablespoon lime juice

1/4 cup black beans, no salt

2 4" corn tortillas

1 tablespoon fresh cilantro

1/4 medium avocado

1 tablespoon nutritional yeast

1/4 large tomato, diced

Crumble your tempeh into a large mixing bowl. Use a large spoon to mix the garlic, chili

powder, cumin, and lime juice. Spray a medium sauce-pan with olive oil for 3 seconds. On

medium heat, cook tempeh mixture with black beans for about 10 minutes.

Heat the tortillas in the oven on 200 degrees until warm. Fill tortilla with the tempeh mixture,

cilantro, avocado, nutritional yeast, and diced tomato. Enjoy!



Image: http://ohmyveggies.com/

Spices and Herbs Use spices, herbs, vinegar, and juices instead of salt!

Garlic, Onion, Vinegar, Chives, Lemon/Lime Juice, Cinnamon,

Cloves, Curry Powder. Ginger, Mace, Nutmeg, Paprika, Chili Powder,

Cumin, Basil, Bay Leaf, Cilantro, Dill Weed, Marjoram, Parsley,

Rosemary, Thyme, Sage, Tarragon, Paul Prudhomme’s No Salt + No

Sugar Magic Seasoning, Tony Chachere’s No Salt Creole Seasoning

Day 10 Breakfast

Blueberry Pancakes Makes 1 serving

2 tablespoons whole grain oat flour



1 teaspoon ground cinnamon

1/2 cup unsweetened soy milk

1/3 cup water

1/2 cup blueberries

4 seconds olive oil cooking spray

In a food processor, blend together oat flour,

protein powder, cooked quinoa, and

cinnamon. Pulse until mixture is fine. Slowly

add soy milk and water to food processor. Add

half of the blueberries to the pancake batter.

Coat a medium sauce pan with olive oil cooking spray. Add batter to pan - cook 2 minutes on

each side. Blend the other half of blueberries - pour on top of pancakes. Enjoy!



Image: http://learni.st/

Cinnamon and Calcium Cinnamon adds a delicious flavor profile to

dishes ranging from sweet to savory.

Did you know that cinnamon is a plant

source of calcium?

1 tablespoon cinnamon = 78 mg calcium

Add cinnamon to baking, smoothies, or

savory dishes for this extra mineral boost!

Day 10 Snacks

Apple and Date Bites Makes 6 servings

1 tablespoon ground cinnamon

1/2 cup apples, chopped

1/4 pound Medjool dates

1 tablespoon PB2 Peanut Butter Powder


1 tablespoon ground flaxseed


Combine all ingredients into a food processor and pulse until blended - add water as needed.

Roll into balls similar to size of a golf ball. Recipe makes 6 balls.

Per serving: 104 calories, 1 gram fat, 0 saturated fat, 9 mg sodium,


Roasted Beet and Yogurt Dip Makes 1 serving

1/4 cup beets, cooked + drained

3/4 cup Silk Dairy-Free Simply Plain Yogurt

1 pinch (1/16 teaspoon) kosher salt

1 teaspoon fresh spearmint

1 teaspoon chia seeds

Cook beets until soft - use either fresh or

canned beets. In a food processor combine

cooked beets, Silk Dairy-Free plain yogurt,

spearmint, and salt. Pulse until blended.

Top with spearmint leaf and chia seeds!



Image: http://www.everylastbite.net/

Image: http://www.pdxfoodlove.com/

Day 10 Lunch

Quinoa and Bean Meatloaf Makes 4 servings

1 cup quinoa, cooked

1 cup adzuki beans, no salt

1/4 cup dulse flakes

1/4 cup hemp oil


3/4 cup nutritional yeast

1-1/2 cups water

1/4 teaspoon apple cider vinegar

1 teaspoon cayenne pepper

1/4 teaspoon ground cumin

2 cups zucchini, sliced

2 cups mushrooms, sliced

2 cup fresh spinach

1/2 cup Sal and Judy's Heart Smart Sauce

2 tablespoons green onion, chopped

Preheat oven to 300 degrees. In a food processor, pulse quinoa, adzuki beans, dulse flakes,

hemp oil, and kosher salt until mixture starts to ball up. Lightly oil the baking tray with hemp oil.

Spread mixture on tray to about 1/4 inch thick.

In a small saucepan, saute nutritional yeast, water, vinegar, and spices on low heat until thick.

Spread zucchini, mushroom and spinach over the crust.

Spread Sal and Judy's Heart Smart Tomato Sauce; add nutritional yeast topping. Bake for 45

minutes. Top with chopped green onions.



Recipe adapted from: www.nomeatathlete.com

Image: www.nomeatathlete.com/

Day 10 Dinner

Spinach Pasta Casserole Makes 1 serving

1/4 ounce raw cashews



1 tablespoon whole grain oat flour


6 ounces plain soy milk

2 cups mushrooms, chopped

3 cup fresh spinach

1/2 cup Tolerant Foods Organic Black

Bean Rotini

Prepare rotini according to package instructions. In a saucepan, saute mushrooms in extra

virgin olive oil until tender. Whisk in whole wheat oats and nutritional yeast and cook for 3

minutes on medium heat until thick.

Reduce to low heat and whisk in soy milk. Remove from heat once thickened, and add spinach

and cooked rotini. Top with sprinkles of ground cashews as a Parmesan cheese substitute!



Nutritional Yeast Nutritional yeast is packed with

vitamins, minerals, and protein! It has

a cheesy-like consistency, so it’s

easy to add to savory dishes and

snacks such as:

Popcorn, Pasta, Potatoes, Veggies,

Soups, Beans, Whole Grains

Day 11 Breakfast

Chickpea Omelet Makes 1 serving

2 tablespoons ground flaxseed

1/2 cup chickpea flour



1/2 teaspoon baking soda

1/2 cup water

2 teaspoons extra virgin olive oil

1/2 cup mushrooms, sliced

1/2 cup kale, chopped

1/2 medium avocado

1/2 medium tomato, sliced

Combine the chickpea flour, black pepper, nutritional yeast, and baking soda in a small bowl.

Add 1/2 cup water, and stir until the batter is smooth. Heat a frying pan over medium heat in 2

teaspoons olive oil. Pour the batter into the pan.

Add mushrooms and kale into the batter for each omelet as it cooks. Flip the omelet. When the

underside is browned, flip the omelet again, and cook the other side for a minute. Top with

sliced avocado and tomato, and enjoy!

Per serving: 333 calories, 18.2 grams fat, 2 grams saturated fat, 365 mg sodium,


Image: www.forksoverknives.com/

Uses for Chickpeas Chickpeas have an emulsifying property

similar to eggs. Use ground chickpeas

or chickpea liquid to:

Make your own mayonnaise, egg-free

omelets, or even vegan meringues!

Day 11 Snack

Apple, Peach, and Cinnamon Yogurt Makes 1 servings

1 cups Silk Dairy-Free Plain yogurt

1/2 medium apple, diced

1/2 peach, diced

2 tablespoons chia seeds

Serve diced apple and peach on top of Silk Dairy-Free

Simply Plain yogurt alterative. Add 1 tablespoon of chia

seeds, and enjoy!



Vegan Yogurts Non-dairy yogurts are made from either soy,

coconut, almond, or cashew milks. There are

many options to choose from, but many are

low in protein and high in added sugar.

Choose yogurts that have more protein than

sugar, and add your own fruit or stevia!

Silk Non-Dairy Simply Plain:

11 grams protein + 8 grams sugar

Kite Hill Plain Almond Milk Yogurt

6 grams protein + 5 grams sugar

Day 11 Lunch

Edamame, Kale, and Quinoa Salad

Makes 1 serving


1 cup baby kale



1 tablespoon apple cider vinegar


1 tablespoon lime juice

4 cherry tomatoes

2 slices red onion

1/5 cup pecans, chopped

1/8 avocado, sliced

1/4 cup fresh cilantro, chopped

In medium bowl combine quinoa, kale, edamame, nutritional yeast, apple cider vinegar,

kosher salt, and lime juice. Add sliced tomatoes, onion, pecans, a slice of avocado, and

cilantro.



Image: www.ambitiouskitchen.com/

Apple Cider Vinegar Apple cider vinegar has many benefits,

including alleviating post workout

stress and aiding digestion.

Use apple cider vinegar in recipes for

flavor, or as a base for a salad dressing!

Day 10 Dinner

Zucchini Spaghetti with

Lentil Marinara

Makes 1 serving

1/4 cup lentils, cooked without salt


1/4 cup onion, chopped

1/4 cup tomato sauce

1 tablespoon fresh basil, chopped




1 large zucchini, spiralized

Add lentils and 2 cups of water to a medium pot. Bring to a boil and then lower to a

simmer and cook until lentils are tender and liquid is evaporated - about 30 minutes.

Add 1 teaspoon olive oil to a pan over medium heat. Add the onion and saute for 5

minutes, or until translucent. Add the tomato sauce, basil, nutritional yeast, salt, and

pepper. Simmer on low for 20 minutes.

When lentils are done cooking, add them to the sauce and simmer for an additional 5 to

10 minutes. Use a spiralizer to turn zucchini into noodles. Serve marinara sauce on top

of raw zucchini noodles.



Image: http://www.insonnetskitchen.com/

Day 11 Dessert

Snickers Stuffed Dates

Makes 8 servings

1/2 pound Medjool dates

1/4 cup pecans, chopped

1 tablespoon natural almond butter

1 teaspoon vanilla extract, no alcohol

1/2 cup water

1 scoop Garden of Life Raw Chocolate

Protein Powder

1 tablespoon cocoa powder

Slice 8 whole dates down the middle and remove the pits – make sure to slice the tops

only and leave the bottom halves of the dates connected. Set aside.

Combine 1/4 cup pitted dates, pecans, almond butter, vanilla extract, and 3 tablespoons

water into a food processor. Blend until thick, and add more water if needed. Empty the

contents of food processor, and spoon the caramel filling into the sliced dates.

Place remaining ingredients – 1/4 cup pitted dates, protein powder, cocoa powder, and

water – into food processor and process until the chocolate topping has a syrup-like

consistency, add water as needed. Pour chocolate sauce over the stuffed dates.

Add crumbled pecans as a garnish!




Image: Andrew Adorno, DTR

Daily Nutrition Facts Summary

Day 1

Calories Fat (g)

Plant Based Saturated Fat

(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 255 6 0.4 18 28 5 10 268

Snack 160 10 2 5 17 2 7 40

Lunch 470 13 1.7 35 58 16 9 324

Snack 280 15 1.5 10 25 12 2 115

Dinner 588 29 3 34 51 19 11 602

TOTAL 1753 73 8.6 102 179 54 39 1349

Day 2

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 285 4.4 0 34 34 14 14 120

Snack 160 7 0.5 6 15 3 3 190

Lunch 322 6 3 19 47 7 4 352

Snack 120 3 1.5 5 18 5 6 102

Dinner 368 7 0 30 50 9 2 390

TOTAL 1255 27.4 5 94 164 38 29 1154

Day 3

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 350 20 2.5 11 34 8 5 230

Snack 120 8 1 6 9 4 3 38

Lunch 300 6 0.5 17 44 14 8 450

Snack 230 14 2 10 10 5 2 261

Dinner 342 15.4 3 27.6 31 14.2 9 355

TOTAL 1342 63.4 9 71.6 128 45.2 27 1334

Day 4

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 311 11.1 0.7 15.2 42 7.6 7 123

Snack 163 14 1 6 6 3.5 1 60

Lunch 373 13.6 1.5 31.7 36 14.2 7 758

Snack 337 10 4.5 31 36 10 15 191

Dinner 400 21 1 21 35 8.6 2 733

TOTAL 1584 69.7 8.7 104.9 155 43.9 32 1865

Day 5

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 387 22.4 0 28.2 31 25 4 121

Snack 303 16 3 12.3 27 5.7 18 81

Lunch 386 15.6 1.3 25 52 22 3 439

Snack 449 14.1 1.8 25 61 21.2 12 511

Dinner 188 5.2 0.4 12 27 7 14 1

TOTAL 1713 73.3 6.5 102.5 198 80.9 51 1153

Day 6

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 360 17.2 1.7 26.5 34 15.5 3 568

Snack 293 9 0.3 26 29 14 10 241

Lunch 379 20.3 2.3 20 33 12 5 381

Snack 231 11.6 0.4 11 25 12 10 100

Dinner 215 4 2 25 24 10 10 470

TOTAL 1478 62.1 6.7 108.5 145 63.5 38 1760

Day 7

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 335 10.5 0.6 24 40 11 3 122

Snack 218 8.1 0.5 13.3 30 10 17 49

Lunch 327 6 0.7 25 42 17.2 6 295

Snack 198 11 1 11 15 5 2 165

Dinner 345 12.6 1.7 24.4 38 8.5 7 600

TOTAL 1423 48.2 4.5 97.7 165 51.7 35 1231

Day 8

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 236 5 0.7 33 17 9 6 188

Snack 113 4 0 9 10 4 1 327

Lunch 300 7.3 0 29 31 9.7 5 636

Snack 150 5 1 15 16 7 1 180

Dinner 400 5.3 0 31 58 19 9 225

TOTAL 1199 26.6 1.7 117 132 48.7 22 1556

Day 9

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 330 6.5 1 21 47 11 7 65

Snack 80 1 0 5 14 3.4 1 6

Lunch 300 4 0 21 49 14 6 460

Snack 120 4 0.4 7 13 3.5 7 68

Dinner 430 15 2.2 21.5 53 16.4 2 41

TOTAL 1260 30.5 3.6 75.5 176 48.3 23 640

Day 10

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 283 3.8 0 25 40 11 11 67

Snack 104 1 0 5 22 4 14 9

Lunch 380 15.7 1.1 21 41 13.6 6 379

Snack 145 5.5 0.4 8 16 4.2 9 222

Dinner 430 17.4 2.3 28 45 13 13 656

TOTAL 1342 43.4 3.8 87 164 45.8 53 1333

Day 11

Calories Fat (g)


(g)

Protein (g)

Carbohydrate (g)

Fiber (g)

Sugar (g)

Sodium (mg)

Breakfast 333 18.2 2 16 30 11.3 5 365

Snack 284 11 1 14 36 11 21 95

Lunch 459 23.7 1.9 21 45 16.3 7 307

Snack 128 3.7 0 4 23 3.5 19 1

Dinner 320 12 1.6 20.5 37 15.5 18 624

TOTAL 1524 68.6 6.5 75.5 171 57.6 70 1392

11 day sports vegan meal plan - amazon web …...1-1/2 scoops garden of life raw protein powder 1...

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