soy free plan - 1600 cal - thesculptedvegan.com · - 2 20g scoops vegan rice protein powder,...

Soy Free Plan - 1600 CalMEAL PLAN

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Breakfast Banana Vanilla Pudding

Golden Yogurt Granola

Fruity Bowl Banana Vanilla Pudding

Golden Yogurt Granola

Fruity Bowl Banana Vanilla Pudding

Lunch Thick Spiced Chickpea Soup

Broccoli Balls with Mushrooms in Sauce – previous night dinner

Peppers Stuffed with Polenta – previous night dinner

Kidney Bean Patties with Pea Rump – previous night dinner

Quinoa Salad with Asparagus and Strawberries – previous night dinner


Thick Spiced Chickpea Soup – previous night dinner

Snack Berry Chocolate Shake

Raspberry Mint Chocolate Shake

Peach Shake Raspberry Mint Chocolate Shake

Peach Shake Peach Shake Berry Chocolate Shake

Dinner Broccoli Balls with Mushrooms in Sauce

Peppers Stuffed with Polenta

Kidney Bean Patties with Pea Rump

Quinoa Salad with Asparagus and Strawberries


Thick Spiced Chickpea Soup


Shopping List:Fruits Banana, 3 pieces

Dates, 35gBlackberries, 20gBlueberries, 40gCherries, 20gRaspberries, 30gPear, 1 piecePeach, 1 mediumStrawberries, 150g

Vegetables Red potatoes, 1 Tomatoes, 2 piecesOnion, 4 piecesGarlic, 3 clovesBroccoli, 1 headMushrooms, button, 300gRed peppers, pointed, 500gShallot, 1Peas, 200gPotatoes, plain, 100gAsparagus, 250gSpinach, 60g

Non-Dairy Almond milk, organic, 40mlCoconut cream, 20gOat cream, 80mlAlmond milk, unsweetened, 40ml

Protein Powder Rice protein, vanilla flavor, 130gRice protein, chocolate flavor, 80g

Seeds and Nuts Cashews, raw, 100gHemp seeds, ½ tablespoonPumpkin seeds, 1 tablespoonsAlmond meal, 45gChia seeds, 1 ½ tablespoonsAlmonds, 50gAlmonds, slivered, 30g

Butter and Oil Olive oil, 55mlVegan butter, 10g

Legumes Chickpeas, cooked, 250gKidney beans, cooked, 250g

Grains and Cereals Oatmeal, GF, 35gQuinoa, 100g

Spices, Herbs, Condiments

Cumin, Coriander, Turmeric, Chili flakes, Basil, Chipotle, Parsley, Cinnamon, Ginger, Mint, Coconut aminos, Thyme, Lemon zest, Salt, Pepper

Sweeteners Maple syrup, 15mlStevia, liquid, 10 drops

Additional Breadcrumbs, GF, 30gPolenta, instant, 170gVegetable stock, 450mlDried porcini, 20gCan chopped tomatoes, 280gCashew basil pesto, 60gRed wine, 15mlCoconut water, 200mlChickpea flour, ½ tablespoonNutritional yeast, 1 tablespoon

MondayBanana Vanilla Pudding

Preparation time: 5 minutes

Serve: 1

Ingredients:

- 1 small banana, frozen (slice before freezing)

- ½ ripe banana

- 2 20g scoops Vegan rice protein powder, vanilla flavor

- 40g raw cashews, soaked overnight, rinsed and drained

- 1 Medjool date

- 40ml organic almond milk

- ½ tablespoon hemp seeds

- 20g blackberries

Instructions:

1. Place bananas, rice protein, cashews, date, and almond milk in a food blender.

2. Blend until smooth.

3. Transfer into a bowl.

4. Top with hemp seeds and blackberries.

Calories 613Total Fat 22.7g

Saturated Fat 3.3g

Cholesterol 0mg

Sodium 80mg

Total Carbohydrate 59g

Dietary Fiber 7.2g

Total Sugars 29.2g Protein 45.9g



Cooking time: 35 minutes

Serve: 2

Ingredients:

- 1 red potato, chopped

- 250g cooked chickpeas

- 500ml water

- 2 tomatoes, diced

- 10ml olive oil

- 1 onion, chopped

- 1 clove garlic, minced

- Salt and pepper, to taste

- 2 teaspoon ground cumin

- 1 teaspoon ground coriander

- ¼ teaspoon turmeric

- 2 teaspoons maple syrup

- 1 tablespoon pumpkin seeds

- 1 pinch chili flakes

Instructions:

1. Place the potato into a saucepot.

2. Cover with water and season to taste with salt. Cook the potato for 20 minutes or until tender.

3. Reserve the cooking liquid.

4. Transfer the potatoes into a food blender.

5. Add 150ml cooking liquid and blend until smooth.

6. Heat olive oil in a skillet.

7. Add onion and cook stirring for 5 minutes.

8. Add garlic, cumin, coriander, and turmeric, and cook for 1 minute.

9. Add the cooked vegetables, chickpeas, maple syrup, tomatoes, and remaining cooking liquid into the food blender with potatoes.

10. Blend until smooth. If needed add more liquid, as water or vegetable stock.

11. Transfer the soup into saucepot and simmer for 15 minutes.

12. Serve soup warm, sprinkled with pumpkin seeds and chili flakes.


Saturated Fat 1.5g

Cholesterol 0mg

Sodium 35mg

Total Carbohydrate 64.6g

Dietary Fiber 14.1g


Berry Chocolate Shake


Serve: 1

Ingredients:

- 2 2og scoops rice protein, chocolate flavor

- 40g blueberries

- 150ml water

Instructions:

1. Combine all ingredients in a food blender.

2. Blend on high until smooth.

3. Serve.


Saturated Fat 0g

Cholesterol 0mg

Sodium 50mg


Dietary Fiber 1g


Broccoli Balls with Mushrooms in Sauce



Serve: 2

Ingredients:

Broccoli Balls:

- 1 teaspoon olive oil

- 1 small onion, chopped

- 1 small head broccoli, cut into florets

- ½ teaspoon dried basil

- ¼ teaspoon chipotle powder

- 15g almond meal

- 2 tablespoons GF breadcrumbs


- ½ tablespoon chia seeds + 1 ½ tablespoon water

Mushrooms:

- 300g button mushrooms



Sauce:




- 20ml coconut cream

- 50ml oat cream (Oatly)

- 40ml unsweetened almond milk

- 20ml water

- 60g raw cashews, soaked overnight

- 1 tablespoon coconut aminos

- 2 tablespoons fresh parsley

Instructions:

1. Preheat oven to 200C degrees.

2. Make the broccoli balls; heat olive oil in a skillet.

3. Add onion and cook stirring 5 minutes.

4. In the meantime, process broccoli in a food processor until coarse.

5. Add the broccoli into the skillet and cook to dry out excess moisture.

6. Combine chia seeds and water in a small bowl. Place aside for 5minutes.

7. Transfer the broccoli mixture into a bowl. Add chia seed mix, basil, chipotle, almond meal, GF breadcrumbs and salt and pepper.

8. If you find the mixture is too crumbly, add some non-dairy milk or even a tablespoon or two of whipped aquafaba (whipped chickpea cooking or chickpeas can water).

9. Shape the mixture into balls and arrange onto baking sheet lined with parchment paper.

10. Spray the balls with cooking spray and bake 20 minutes.

11. In the meantime, prepare mushrooms; brush the grill pan with olive oil. Add mushrooms, with stems removed and cook, flat side down, for 3 minutes. Remove and accumulated liquid with spoon and reserve in a small bowl.

12. Flip the mushrooms and grill for another 3 minutes.

13. Time to make the sauce; heat olive oil in a skillet. Add onions and cook 4 minutes. add garlic and cook 1 minute.

14. Process cashews, coconut aminos, coconut cream, oat cream, almond milk, and water in a food processor until smooth. If you feel the mixture needs to be thinner, feel free to add more water.

15. Pour the sauce into skillet with the onion. Add parsley and season to taste. Simmer 5 minutes.

16. Stir in mushrooms and collected mushroom liquid. Simmer for an additional 5 minutes.

17. Finally stir in broccoli balls.

18. Remove from the heat and serve.


Saturated Fat 4.4g

Cholesterol 0mg

Sodium 215mg


Dietary Fiber 8.6g

Total Sugars 7g Protein 16.6g

TuesdayGolden Yogurt Granola



Serve: 1

Ingredients:

- 20g GF oats

- 20g almonds, roughly chopped

- 10g chopped dates

- 1 tablespoon chia seeds

- 15g tahini

- 1 teaspoon cinnamon

- 1 teaspoon maple syrup

- 1 teaspoon turmeric

- 1 pinch ginger powder

Parfait:

- 150g almond yogurt

- 30g rice protein, vanilla flavor

- ½ teaspoon turmeric

- ½ banana, sliced

- 20g pitted cherries

Instructions:

1. Heat skillet over medium-high heat.

2. Add oats, almonds, dates, and chia seeds. Toast the oats for 3 minutes over medium heat, constantly tossing and stirring.

3. In the meantime, whisk together tahini, cinnamon, maple syrup, turmeric, and ginger powder. Pour the mixture over granola and continue to cook 3-4 minutes. Remove from the heat and place aside to cool. The granola will firm a bit once cooled. You can get a clustery mix, but that is okay too. This granola is all about flavor.

4. In the meantime, combine almond yogurt and turmeric in a food blender.


6. Place 1/3 the granola into a bowl. Top with 1/3 yogurt and ½ the bananas and cherries.

7. Repeat the layers until there are no ingredients left.

8. Serve.


Saturated Fat 3g

Cholesterol 0mg

Sodium 56mg


Dietary Fiber 14.8g


Broccoli Balls with Mushrooms in Sauce – previous night dinner



Serve: 2

Ingredients:

Broccoli Balls:



- 1 small head broccoli, cut into florets

- ½ teaspoon dried basil

- ¼ teaspoon chipotle powder

- 15g almond meal

- 2 tablespoons GF breadcrumbs


- ½ tablespoon chia seeds + 1 ½ tablespoon water

Mushrooms:

- 300g button mushrooms



Sauce:




- 20ml coconut cream


- 40ml unsweetened almond milk

- 20ml water

- 60g raw cashews, soaked overnight

- 1 tablespoon coconut aminos

- 2 tablespoons fresh parsley

Instructions:

1. Preheat oven to 200C degrees.

2. Make the broccoli balls; heat olive oil in a skillet.

3. Add onion and cook stirring 5 minutes.

4. In the meantime, process broccoli in a food processor until coarse.

5. Add the broccoli into the skillet and cook to dry out excess moisture.

6. Combine chia seeds and water in a small bowl. Place aside for 5minutes.

7. Transfer the broccoli mixture into a bowl. Add chia seed mix, basil, chipotle, almond meal, GF breadcrumbs

and salt and pepper.

8. If you find the mixture is too crumbly, add some non-dairy milk or even a tablespoon or two of whipped aquafaba (whipped chickpea cooking or chickpeas can water).

9. Shape the mixture into balls and arrange onto baking sheet lined with parchment paper.

10. Spray the balls with cooking spray and bake 20 minutes.

11. In the meantime, prepare mushrooms; brush the grill pan with olive oil. Add mushrooms, with stems removed and cook, flat side down, for 3 minutes. Remove and accumulated liquid with spoon and reserve in a small bowl.

12. Flip the mushrooms and grill for another 3 minutes.

13. Time to make the sauce; heat olive oil in a skillet. Add onions and cook 4 minutes. add garlic and cook 1 minute.

14. Process cashews, coconut aminos, coconut cream, oat cream, almond milk, and water in a food processor until smooth. If you feel the mixture needs to be thinner, feel free to add more water.

15. Pour the sauce into skillet with the onion. Add parsley and season to taste. Simmer 5 minutes.

16. Stir in mushrooms and collected mushroom liquid. Simmer for an additional 5 minutes.

17. Finally stir in broccoli balls.

18. Remove from the heat and serve.


Saturated Fat 4.4g

Cholesterol 0mg

Sodium 215mg


Dietary Fiber 8.6g

Total Sugars 7g Protein 16.6g



Serve: 1

Ingredients:

- 40g rice protein, chocolate flavor

- 30g raspberries

- 2 fresh mint leaves (or more)

- 200ml water

Instructions:



3. Serve.


Saturated Fat 0g

Cholesterol 0mg

Sodium 48mg


Dietary Fiber 2g





Serve: 2

Ingredients:

- 500g red peppers, the pointy ones

- 170g instant polenta

- 450ml vegetable stock

- 10ml olive oil

- 20g dried porcini mushrooms

- Salt, to taste

Tomato sauce:

- 10ml olive oil

- 1 onion, chopped


- 280g can chopped tomatoes

- 10 drops liquid Stevia

- 150ml water

- 15ml red wine


- 1 teaspoon dried basil

Instructions:

1. Wash the peppers and cut off the top and 2cm additional. Chop the cut part and place aside. You will use it for sauce.

2. Place the vegetable stock in a saucepot. Add porcini mushrooms. Bring to a gentle simmer. Cook for 10 minutes. Stir in polenta and cook stirring until thickened. It usually takes 3 minutes.

3. Fill the peppers with polenta and place into a baking dish.

4. Preheat oven to 200C. Drizzle the peppers with olive oil and bake for 30 minutes.

5. In the meantime, make the sauce. Heat olive oil in a skillet.

6. Add onion and chopped pepper and cook stirring for 5 minutes. Add garlic and cook 1 minute.

7. Add can chopped tomatoes, water, Stevia, red wine, and basil.

8. Simmer the sauce for 20 minutes.

9. Serve peppers with sauce.


Saturated Fat 3.4g

Cholesterol 0mg

Sodium 711mg


Dietary Fiber 8.3g

Total Sugars 17.6g Protein 11g

WednesdayFruity Bowl


Serve: 1

Ingredients:

- 1 ripe pear

- 1 medium banana

- 1 30g scoop rice protein, vanilla flavor

- 30g slivered almonds

- 15g chopped dates

- 50ml coconut water (more or less depending on desired consistency)

Instructions:

1. Peel and core the pear.

2. Place into a food blender.

3. Add banana, rice protein, dates, and coconut water.


5. Transfer into a bowl and stir in almonds.

6. Serve.


Saturated Fat 1.4g

Cholesterol 0mg

Sodium 92mg


Dietary Fiber 12.9g


-

-




Serve: 2

Ingredients:




- 10ml olive oil


- Salt, to taste

Tomato sauce:

- 10ml olive oil

- 1 onion, chopped




- 150ml water

- 15ml red wine



Instructions:











Saturated Fat 3.4g

Cholesterol 0mg

Sodium 711mg


Dietary Fiber 8.3g


Peach Shake


Serve: 1

Ingredients:


- 1 medium peach, pitted

- 150ml coconut water

Instructions:



3. Serve.


Saturated Fat 0.3g

Cholesterol 0mg

Sodium 225mg


Dietary Fiber 4.3g





Serve: 2

Ingredients:

- 250g cooked kidney beans

- 1 small shallot, chopped

- 30g almond meal

- ½ tablespoon chickpea flour

- 1 tablespoon GF oatmeal

- 1 tablespoon nutritional yeast


- 2 tablespoons coconut aminos

- 1 teaspoon dried thyme

- 1 teaspoon finely grated lemon zest

Pea puree:

- 200g green peas

- 100g potatoes


- 10g Vegan butter


- 1 pinch grated nutmeg

Instructions:

1. Place half the beans in a food blender. Blend until smooth.

2. Fold in the shallots, almond meal, oatmeal, chickpea flour, nutritional yeast, salt, pepper, coconut aminos, thyme, and lemon zest.

3. Finally fold in the remaining kidney beans.

4. Shape the mixture into 6 patties.

5. Heat some olive oil in a skillet over medium-high heat. Add patties and cook for 4 minutes per side.

6. Make the pea puree; cut the potatoes in 1.5cm cubes. Cook the potatoes in a pot with salted boiling water for 10 minutes or until tender.

7. Drain the potatoes and transfer into a bowl. Add peas and allow to stand for 5 minutes. the peas will steam gently. Still if you like them tender, add the peas into the pot with potatoes and cook 3 minutes.

8. Stir in the oat cream, vegan butter, salt, pepper, and nutmeg.

9. Mash the potatoes and peas, until coarsely mashed. No need for superfine mash.

10. Serve with kidney patties.


Saturated Fat 1.9g

Cholesterol 0mg

Sodium 118mg


Dietary Fiber 20g


ThursdayBanana Vanilla Pudding


Serve: 1

Ingredients:


- ½ ripe banana



- 1 Medjool date



- 20g blackberries

Instructions:






Saturated Fat 3.3g

Cholesterol 0mg

Sodium 80mg


Dietary Fiber 7.2g


Kidney Bean Patties with Pea Rump – previous night dinner



Serve: 2

Ingredients:



- 30g almond meal








Pea rump:

- 200g green peas

- 100g potatoes


- 10g Vegan butter



Instructions:












Saturated Fat 1.9g

Cholesterol 0mg

Sodium 118mg


Dietary Fiber 20g




Serve: 1

Ingredients:

- 40g rice protein, chocolate flavor

- 30g raspberries

- 2 fresh mint leaves (or more)

- 200ml water

Instructions:



3. Serve.


Saturated Fat 0g

Cholesterol 0mg

Sodium 48mg


Dietary Fiber 2g


Quinoa Salad with Asparagus and Strawberries



Serve: 2

Ingredients:

- 100g quinoa

- 150g strawberries

- 250g asparagus

- 60g baby spinach

- 30g almonds

- ½ tablespoon olive oil

Dressing:

- 60g cashew basil pesto (try Allos brand)

- ½ lemon, juiced

- Salt, to taste

Instructions:

1. Cook the quinoa according to package directions. Cover and place aside.

2. Trim the asparagus and remove wooden parts.

3. Heat olive oil in a skillet. Add asparagus and cook for 3 minutes.

4. Make the dressing by combining all ingredients in a bowl. Whisk until smooth.

5. Assemble; full the quinoa with a fork.

6. Top with asparagus, spinach, strawberries, almonds, and prepared dressing.

7. Serve.


Saturated Fat 2.8g

Cholesterol 3mg

Sodium 89mg


Dietary Fiber 11.3g


FridayGolden Yogurt Granola



Serve: 1

Ingredients:

- 20g GF oats

- 20g almonds, roughly chopped

- 10g chopped dates

- 1 tablespoon chia seeds

- 15g tahini

- 1 teaspoon cinnamon

- 1 teaspoon maple syrup

- 1 teaspoon turmeric

- 1 pinch ginger powder

Parfait:

- 150g almond yogurt

- 30g rice protein, vanilla flavor

- ½ teaspoon turmeric

- ½ banana, sliced

- 20g pitted cherries

Instructions:

1. Heat skillet over medium-high heat.

2. Add oats, almonds, dates, and chia seeds. Toast the oats for 3 minutes over medium heat, constantly tossing and stirring.

3. In the meantime, whisk together tahini, cinnamon, maple syrup, turmeric, and ginger powder. Pour the mixture over granola and continue to cook 3-4 minutes. Remove from the heat and place aside to cool. The granola will firm a bit once cooled. You can get a clustery mix, but that is okay too. This granola is all about flavor.

4. In the meantime, combine almond yogurt and turmeric in a food blender.


6. Place 1/3 the granola into a bowl. Top with 1/3 yogurt and ½ the bananas and cherries.

7. Repeat the layers until there are no ingredients left.

8. Serve.


Saturated Fat 3g

Cholesterol 0mg

Sodium 56mg


Dietary Fiber 14.8g


Quinoa Salad with Asparagus and Strawberries – previous night dinner



Serve: 2

Ingredients:

- 100g quinoa

- 150g strawberries

- 250g asparagus

- 60g baby spinach

- 30g almonds

- ½ tablespoon olive oil

Dressing:

- 60g cashew basil pesto (try Allos brand)

- ½ lemon, juiced

- Salt, to taste

Instructions:

1. Cook the quinoa according to package directions. Cover and place aside.

2. Trim the asparagus and remove wooden parts.

3. Heat olive oil in a skillet. Add asparagus and cook for 3 minutes.

4. Make the dressing by combining all ingredients in a bowl. Whisk until smooth.

5. Assemble; full the quinoa with a fork.

6. Top with asparagus, spinach, strawberries, almonds, and prepared dressing.

7. Serve.


Saturated Fat 2.8g

Cholesterol 3mg

Sodium 89mg


Dietary Fiber 11.3g


Peach Shake


Serve: 1

Ingredients:




Instructions:



3. Serve.


Saturated Fat 0.3g

Cholesterol 0mg

Sodium 225mg


Dietary Fiber 4.3g





Serve: 2

Ingredients:




- 10ml olive oil


- Salt, to taste

Tomato sauce:

- 10ml olive oil

- 1 onion, chopped




- 150ml water

- 15ml red wine



Instructions:











Saturated Fat 3.4g

Cholesterol 0mg

Sodium 711mg


Dietary Fiber 8.3g


SaturdayFruity Bowl


Serve: 1

Ingredients:

- 1 ripe pear

- 1 medium banana


- 30g slivered almonds

- 15g chopped dates

- 50ml coconut water (more or less depending on desired consistency)

Instructions:

1. Peel and core the pear.

2. Place into a food blender.

3. Add banana, rice protein, dates, and coconut water.


5. Transfer into a bowl and stir in almonds.

6. Serve.


Saturated Fat 1.4g

Cholesterol 0mg

Sodium 92mg


Dietary Fiber 12.9g





Serve: 2

Ingredients:




- 10ml olive oil


- Salt, to taste

Tomato sauce:

- 10ml olive oil

- 1 onion, chopped




- 150ml water

- 15ml red wine



Instructions:











Saturated Fat 3.4g

Cholesterol 0mg

Sodium 711mg


Dietary Fiber 8.3g


Peach Shake


Serve: 1

Ingredients:




Instructions:



3. Serve.


Saturated Fat 0.3g

Cholesterol 0mg

Sodium 225mg


Dietary Fiber 4.3g





Serve: 2

Ingredients:



- 500ml water

- 2 tomatoes, diced

- 10ml olive oil

- 1 onion, chopped









Instructions:














Saturated Fat 1.5g

Cholesterol 0mg

Sodium 35mg


Dietary Fiber 14.1g


SundayBanana Vanilla Pudding


Serve: 1

Ingredients:


- ½ ripe banana



- 1 Medjool date



- 20g blackberries

Instructions:






Saturated Fat 3.3g

Cholesterol 0mg

Sodium 80mg


Dietary Fiber 7.2g


Thick Spiced Chickpea Soup – previous night dinner



Serve: 2

Ingredients:



- 500ml water

- 2 tomatoes, diced

- 10ml olive oil

- 1 onion, chopped









Instructions:














Saturated Fat 1.5g

Cholesterol 0mg

Sodium 35mg


Dietary Fiber 14.1g


Berry Chocolate Shake


Serve: 1

Ingredients:

- 2 2og scoops rice protein, chocolate flavor

- 40g blueberries

- 150ml water

Instructions:



3. Serve.


Saturated Fat 0g

Cholesterol 0mg

Sodium 50mg


Dietary Fiber 1g





Serve: 2

Ingredients:



- 30g almond meal








Pea rump:

- 200g green peas

- 100g potatoes


- 10g Vegan butter



Instructions:












Saturated Fat 1.9g

Cholesterol 0mg

Sodium 118mg


Dietary Fiber 20g


soy free plan - 1600 cal - thesculptedvegan.com · - 2 20g scoops vegan rice protein powder,...

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