4-Week Meal Plan by Dr. Vegan

VEGAN
GUide
+
4-Week
Meal Plan 2.0
Table of contents
2 Introduction
3 Some Vegans You Might Know
6 Why Go Vegan – Arguments and Benefits
9 Setting Expectations – Success, Failure and Motivation
11 How to Become Vegan
13 Vegan Food Sources
17 Top Tip for Fruits and Vegetables: Check the ‘Dirty Dozen’ and the ‘Clean Fifteen’
18 Just Because It’s Vegan Doesn’t Mean It’s Healthy
19 Key Nutrients You Might Lack in Your Vegan Diet (And How to Get Them!)
22 Vegan on a Budget: The Reality of Affordability
24 Concluding with Community
26 4-WEEK MEAL PLAN
dr-vegan.com Page 1
INTRODUCTION
"Do the best you can until you know better.

Then when you know better, do better."
-Maya Angelou
American poet, singer and black rights activist Maya Angelou wrote these words with compassion.
She understood that people are doing the best they can with the knowledge, understanding and
opportunities they have, and she remained hopeful that with further knowledge people can do better.
For the For the

Planet animals
Peace Compassion
For the People
We begin with these words because at its heart veganism is a philosophy of compassion. It’s a way
of living that seeks to minimise the suffering of others, and that’s a pretty admirable goal. For a more
practical, logistical definition, veganism is best described as the decision not to eat, or use, any type
of animal derived product. Diet-wise this means not eating meat, eggs or diary products, and lifestyle
wise this means avoiding products like leather, which are made from animals. Obviously this isn’t
an exhaustive list, but it gives you a pretty good idea of what veganism is all about, and the type of
decisions vegans live by.
dr-vegan.com Page 2
SOME
VEGANS
YOU
MIGHT KNOW
Game of Thrones star Peter Dinklage. Quoted

as saying “I love animals. All animals. I wouldn’t
hurt a cat or a dog — or a chicken, or a cow. And I
wouldn’t ask someone else to hurt them for me.”
Joker and Gladiator actor Joaquin Phoenix. “I

don’t want to force it to be indoors and fattened up
just to be slaughtered. It is absurd and barbaric.”
American singer, songwriter, and actress Miley

Cyrus: “Be the voice of those who can’t say
…..’stop.’ Who can’t say ‘that hurts.’ Who can’t say
‘I’m so afraid to die.’ Be the voice of the animals!”
Black Swan and Star Wars Actress Natalie

Portman. Who said in an interview that “ Three
times a day, I remind myself that I value life and do
not want to cause pain to or kill other living beings.
That is why I eat the way I do.”
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Actor Woody Harrelson: “In this world that
is spinning madly out of control, we have to
realize that we’re all related. We have to try to
live harmoniously.”
Five-time Formula 1 world champion Lewis

Hamilton. "They say it is more than what we
produce with our flights and our cars, which
is kind of crazy to think. The cruelty is horrible
and I don't necessarily want to support that."
Former Heavyweight champion David Haye.

"People say 'where do you get your strength
from?' [But I ask them] where does an ape
get his strength from?"
Veganism might not be a widely adopted practice, but with prominent names such as
these bringing mainstream attention, it is certainly growing in popularity. Waterstones,
for instance, now has 2779 books for sale (October 2019) containing the word ‘vegan,’
compared with only 994 in August 2018. Similarly, google trend data has the term vegan
showing huge growth from 2012 onwards, even more so than the terms vegetarian and
gluten free.
Last but not least, survey data in the UK showed that the numbers of vegans there
quadrupled between 2014 and 2018 from 150’000 to 600’000. So whilst veganism
might not be the norm, it is certainly growing year on year.
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WHY GO
VEGAN –
ARGUMENTS
AND
BENEFITS
Ethics
Charles Darwin once wrote that “there is no fundamental difference between man and animals
in their ability to feel pleasure and pain, happiness, and misery.” In this quote lies one of the
real arguments for veganism; the choice to reduce the suffering of animals. And within the food
industry, that suffering is very, very real.
Cows are forced to produce 10x as much milk as they normally would. Linked to this, 30% of cows
have mastitis, a bacterial infection of the udder.
90% of chickens do not have access to natural light, and 51% of eggs come from battery cages.
(Source)
Most pigs are allowed less than 1 square meter of space for most of their lives. (Source)
69% of the worlds fisheries are considered fully or over-exploited, whilst 7% are depleted. (Source)
And the list goes on and on and on. The examples here are just the tip of the iceberg, there are
dozens more examples of animal mistreatment and abuse being just a routine part of the food
industry. For more information you can check out the vegan society statistics page.
The reality is that over the years we have become more and more detached from the process of
animal food production. Large companies have competed for profits at the expense of a nimal
welfare without adequate government or ethical board oversight, and the result is a system that
treats animals as stock rather than as living beings. Veganism opposes this process through the
decision not to purchase meat, reducing demand for the end-product.
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Environment
“Nothing will benefit human health and increase chances for survival of life on Earth as much as the
evolution to a vegetarian diet.” -Albert Einstein
Unsurprisingly, one of the smartest people of the 20th century was correct when he talked about
vegetarianism. An oxford university study (Poore and Nemecek 2018) found that animal farming
worldwide produces just 18% of the worlds calories yet requires 83% of its farmland. The study
concluded that avoiding meat and diary products was the ‘single biggest way to reduce your impact
on the earth.’ The full manuscript is available here.
Another study, this time from the Oxford Martin Programme on the Future of Food, used social
modelling to predict that a switch to more vegan and vegetarian style diets could save up to eight
million lives by 2050, reduce greenhouse emissions by two thirds and prevent $1.3 trillion worth of
climate damages.
Put simply, vegan diets produce less greenhouse emissions, require less land usage (and thus less
deforestation) and require less water usage. The below figure from John Hopkins University shows
the relative impact of various diet types on the environment.
dr-vegan.com Page 6
Health
Now, when it comes to health, veganism has often been the centre of heated debates. On the one
hand you have people who argue that vegan diets are unhealthy due to a lack of protein and a lack of
iron. On the other hand, you have people who claim vegan diets are almost magical, curing everything
from arthritis to cancer! As you might expect, both extremes of this argument are incorrect, so let’s do
a little science-based myth-busting and get to the truth of the matter.
55Following a vegan diet is correlated with a lower risk of type II diabetes. A study of over 300’000 people by
the Professor Qian and team at the university of Harvard found that those eating plant-based diets had a 23%
lower risk of developing the disease. (Source)
55Plant-based diets have also been shown to be associated with a lower risk of cardiovascular disease in a
study of over 12000 people by John Hopkins university (Rebholz et al. 2019)
55Vegan diets have also been linked to a 35% less chance of developing prostate cancer, the second most
common type of cancer in men worldwide. Researchers at the university of California assessed over 26000
men to draw the conclusion.
55There is promising research showing plant based diets being effective for weight loss, even without a calorie
deficit, through changes in gut bacteria (Kahleova 2018) although with a sample size of only 75 participants
further research is needed before any firm conclusions can be drawn.
55A study of over 11000 people (Appleby et al. 2002) also found that hypertension and high blood pressure
were least common in vegans when compared with fish eaters, meat eaters and vegetarians. Importantly,
however, the study notes that these differences may be less because of the specific diet, and more because
of the lower Body Mass Index’s (BMI’s) observed in vegans.
With all the above in mind it’s fair to say, on balance, that the average vegan is significantly more likely
to be healthier than the average meat eater with a lower risk of diabetes, cardiovascular disease and
prostate cancer. With that said, some health benefits, such as lower blood pressure, might be due to a
lower average weight and a higher likelihood of healthy lifestyle choices (regular exercise, lower
alcohol consumption etc). On the whole, though, the current scientific consensus does seem to be very
positive regarding plant-based diets.
dr-vegan.com Page 7
SETTING
EXPECTATIONS
– SUCCESS,
FAILURE
AND
MOTIVATION
Now, if you’re still interested we’ll soon be moving onto some practical advice to help you
transition towards a vegan lifestyle. Before we do, though, its important for us to set some
expectations from the start.
First off, expect your movement into veganism to be a process. Some people might find
success by swapping their diet overnight, but for most people that’s not how things work.
Instead, be prepared to make a number of small changes over weeks and months in order to
successfully change your diet and lifestyle.
dr-vegan.com Page 8
Next up, be prepared to fall ‘off the wagon.’ Just like with pretty much every dietary change that
people make, you’ll have days where you slip up. It might be a complete accident such as not asking
for the right milk at a café, or it might just be that you were tempted by some bacon. Don’t beat yourself
up and throw the whole idea out of the window. Be realistic, admit that you made a mistake and aim to
get back on track as soon as possible.
Third, expect to get some social stick from others at least once. Veganism is certainly gaining
popularity, but there are still people who see it as ‘counter-culture’ or ‘wrong’ somehow. It’s also worth
noting that it’s not unusual for veganism to be associated with femininity, which is sometimes used to
insult male vegans. Now, I don’t need to tell you how ridiculous these arguments are. As we discussed
above, veganism is unarguably the more ethical choice so it can’t possibly be ‘wrong’. Plus anyone
who thinks femininity is an insult isn’t exactly someone worth spending your time with. I’m simply telling
you this so that you’re not surprised by a negative encounter if you do have one. Now, with that said,
you’ll also encounter plenty of really supportive people who’ll encourage you on your journey, so keep
your chin up and stick to your principles.
Last but not least, expect your motivation to fade from time to time. Nobody can be 100%
motivated 100% of the time, its simply not realistic. During these times its important to maintain your
good habits, rely on your will-power and remind yourself of all the good you’ve done so far. A really
handy tool called the vegan calculator will actually show you how many animal lives, square meters of
forest, litres of water, kilograms of grain and kilograms of CO2 you’ve saved; now if that’s not motivation
to continue I don’t know what is!
dr-vegan.com Page 9
HOW
TO
BECOME
VEGAN
Alright we’re finally here, how do you actually begin works for you as an individual. Jumping straight in
your journey into veganism? The simple answer is at the deep end without doing any of the leg work
gradually. Just like you wouldn’t go out and try to is the number one reason for many aspiring vegans
run a marathon tomorrow, don’t expect to wake up quitting or deciding ‘the diet just didn’t work for
tomorrow and suddenly be able to live a completely them.’ The reality is that you have to take personal
successful vegan lifestyle. Your body needs time responsibility and approach a lifestyle change
to adjust, and you need time to educate yourself, intelligently.
sample new foods, try new recipes and find what
Immediate passion and drive might get you started, but it's
intelligent research, planning and preparation that's going to keep
you going for the long term.
dr-vegan.com Page 10
One great approach is to use vegetarianism as And of course, do your research, in the next few
a stepping towards veganism. This allows you to sections I’ll be helping you out by suggesting
cut out meat and fish products from your diet whilst foods you can eat, as well as giving you a heads
keeping things like eggs, cheese and milk as easy up on some nutritional areas that you’ll need to
sources of protein and other important nutrients. supplement. However, consider this an ongoing
commitment to education. Continue researching
Another useful method is to start by adding vegan new recipes and diets, keep learning more about
meals and vegan days into your regular week of what it takes to optimise your health. Be smart and
eating. This allows you to try various new recipes treat your body well.
and integrate them into your diet over time. As you
build your confidence you can add more and more
vegan days to your week until you’ve fully made the
transition across.
VEGAN
FOOD
SOURCES
When we talk about veganism we often focus on what we can’t eat (meat and dairy) but forget to talk about
what foods we can eat (pretty much everything else!) Here are some great suggestions to help you get
started.
Vegetables
Over time, most westerners have eaten less and less fresh vegetables. It’s also probably no surprise that
over time most westerners have become less and less healthy. Vegetables are perhaps the healthiest thing
that you can eat, as they are packed full of vitamins and minerals that support dozens of functions in your
body. Some examples include peppers, carrots, mushrooms, broccoli, kale, spinach, cucumber, calliflower,
sweetcorn and so many more. A great idea is to eat a variety of vibrant colours as this ensures you’ll get a
range of phytonutrients.
Fruits
Yet another food source that is eaten less and less nowadays. Fruit is a great source of fibre,
potassium and anti-oxidants, plus it’s good for hydration. Some examples include apples, oranges,
pears, bananas, blackberries, blueberries, strawberries, melons, coconuts, mangos and so many more.
Fruits are also really sweet, making them great for desserts (a simple fruit salad) or for smoothies.
Grains and starchy vegetables

These are great sources of fiber as well as decent sources of protein and iron. They are also where
you’ll get a good amount of your daily calories from. Some examples include rice, pasta, oats,
potatoes, swedes and sweet potatoes. Most supermarkets also stock wholewheat noodles nowadays
too. Where possible, aim to eat more whole grains as they are less processed and more nutritious than
refined white grains.
Legumes
This is most likely the food group that you have the least experience in, but its time to start building them
into your diet. Beans and lentils are great sources of protein and iron as well as being good sources
of calories. Some examples include split peas, yellow beans, kidney beans (great in a spicy tomato
source) and even baked beans. You can get packets of beans that will often require soaking overnight,
or you can get them pre-soaked and canned. Interestingly, tofu also falls into this category as it’s made
from soybeans.
Seeds and Nuts
These are a great source of calories, fats and protein, as well as iron. Some great examples include
peanuts, walnuts, almonds, cashew nuts, pumpkin seeds, sunflower seeds, flax seeds and so many
more. Top Tip: Try to go for the unroasted and unsalted versions of nuts and seeds, the roasted and
salted ones are usually full of unhealthy fats and as you might expect, are very high in salt.
Supplements
We’re mentioning this one last because it isn’t really a food source per se, so shouldn’t be used as an
alternative to food sources mentioned above. Used properly, though, certain supplements can be
really useful for vegans. Hemp protein powder for example is a great way of increasing your daily
protein intake, which can be especially helpful is you’re into sports and exercise and want to increase
your protein intake to build muscles.
TOP TIP FOR
FRUITS AND
VEGETABLES:
CHECK
THE ‘DIRTY
DOZEN’ AND
THE ‘CLEAN
FIFTEEN’
They might sound like old western films but the dirty dozen and clean fifteen are actually
a shortlist of the fruits and vegetables that contain the most or least pesticides. The list
is produced each year by the Environmental Working Group (EWG) after they conduct
an analysis of USDA data on grocery store produce. As the names suggest, the clean
fifteen are the fruits and vegetables that contain the least pesticides, whereas the dirty
dozen are the fruits and vegetables that contain the most. This is useful to you because
you know that you can safely buy the clean fifteen through conventional sources, whereas
the dirty dozen would be better bought from organic produce shops. Obviously this data
is specific to the United States, so if you’re reading in another country it may not be as
accurate, but if you want to check it out, here’s the link to the 2019 lists.
JUST
BECAUSE
IT’S VEGAN
DOESN’T
MEAN IT’S
HEALTHY
A lot of people fall into the trap of thinking that because something is vegan it must
therefore be healthy, but that is not always the case; there are plenty of unhealthy vegan
foods, including a few speciality vegan products. Here are a few foods to minimise your
consumption of if you’re trying optimise your health on a vegan diet.
Packaged/Convenience foods: Things like crackers, frozen meals, chips, cereal bars
etc.
Highly processed vegan substitutes: Tofurkey, fake cheeses etc
Fast food: French fries, vege-burgers, deep fried tofu and vegetable dishes. Generally
deep frying anything in a tonne of oil tends to significantly lower its health value.
Sugars and sweets: Candy bars, cookies, sodas, juices, sugary cereals. Try to avoid
products with added sugar, especially if its in the form of high fructose corn syrup.
Don’t worry, I'm not saying that you should never eat these if you want to be healthy, just
that you should aim to minimise your consumption. A good rule of thumb is to try and
limit these foods to 10-20% of your weekly intake.
KEY
NUTRIENTS
YOU MIGHT
LACK IN YOUR
VEGAN DIET
(AND HOW TO
GET THEM!)
As in every other type of diet, there can be issues with some vitamins and minerals. Here is a short list
of some key nutrients that you should keep an eye on when you turn vegan, as well as some alternative
ways that you can get them.
Vitamin B-12
Vitamin B-12 is a water-soluble vitamin responsible for maintaining brain function, supporting DNA
production, supporting red blood cell production and maintaining healthy nerves. It’s also a nutrient
that the human body cannot naturally produce. Vitamin B-12 deficiency can lead to anaemia, ulcers,
muscle weakness, extreme fatigue, depression, confusion and memory issues, so it’s vitally important
for your health. (Skerret 2013) The recommended daily intake (RDI) is around 2.4 mcg, although
slightly higher amounts are advisable for pregnant or breastfeeding women as well as those over the
age of 65. Sources on an omnivore diet usually include liver, clams, sardines, beef, tuna... Alternative
sources for vegans include fortified cereals, a typical cup of which contains over 140% of your RDI,
and fortified milks, a typical cup of which contains around 45% of your RDI. So a simple bowl of
fortified cereal plus fortified milk can get you close to 200% of your recommended daily intake!
Nevertheless, it's highly recommended to take one B12 supplement daily providing at least
10 micrograms. Or to take a weekly B12 supplement providing at least 2000 micrograms.
Vitamin D
Vitamin D is the only vitamin your body produces due to sun exposure. Pretty cool eh!? It’s responsible
for keeping your bones, teeth and muscles healthy, with a recommended daily intake of 10 micrograms.
The problem is that an estimated 50% of the world’s population may not get enough sun (Haq et al.
2016) This is especially problematic if you’re vegan, as the most common food sources of vitamin D are
salmon, tuna, herring, shrimp and eggs. Alternative sources for vegans can include mushrooms (up to
4x the RDI per 100g serving) but only when the mushrooms have been exposed to sunlight, which is
becoming increasingly rare with commercially grown mushrooms. Other sources are fortified milks and
juices at around 20% RDI per cup, as well as fortified cereals and oatmeals at around 50% RDI per cup.
Just like with Vitamin B-12, a simple bowl of fortified cereal and milk can go a long way to helping you
hit your RDI. The best way to get enough Vitamin D is by at least 10-15 mins of sun exposure daily
(depending on your skin type). Of course can also buy vitamin D supplement tablets for very low prices.
Omega 3
Most people, vegan or not, are deficient in omega 3. This is worrying as it’s responsible for nervous
system function, cell membranes, cholesterol levels and inflammation reduction. Typical sources focus
around oily fish, which you can’t eat as a vegan. To make matters worse, there is also the omega 3 to
omega 6 ratio balance to consider, which should be somewhere in the region of 1:1 to 1:5, but for most
people is more like 1:20. As a vegan, you’ll typically be eating lots of nuts and seeds, but since many
of these are high in omega 6 it can push this balance even further out of order. Good vegan sources of
omega 3 include flax seeds, which have 2350mg of omega 3 per tablespoon, chia seeds, which have
around 5000mg per tablespoon, and hemp seeds, which have around 6000mg per 30g (2500mg per
tablespoon). Walnuts are another source, containing 2500mg per 30g serving. To keep a good omega
3 to omega 6 ratio, reduce your omega 6 intake and eat enough foods containing omega 3 (2-3 tbsp of
ground flax seeds per day are already enough!)
Iron
Iron is important in the production of red blood cells, which transport oxygen around the body, and
is often the first thing people worry about not getting enough of when they go vegetarian or vegan.
Now, meat is not the only way of getting iron into your diet, there are loads of viable alternatives for
vegans. For your reference, the recommended daily intake for adults in 8.7mg, with a higher value of
14.8 for women during their period. Great vegan sources include lentils, which have 6.5mg iron per
cup, as well as good amounts of protein and other micronutrients. Beans are another good choice,
with kidney beans, black eyed peas and chickpeas having 3.5-4.5mg of iron per cup. You can also eat
soy-based foods such as tofu, tempeh and natto, which average 6.65mg iron per cup. Additionally
there’s sesame seeds, apricots and quinoa, so you’ve got a decent selection to work with.
VEGAN
ON
A BUDGET:
THE REALITY
OF
AFFORDABILITY
Whilst it’s a great thing that veganism is becoming more popular, there are a few food providers seeking
to make a quick buck out the growing trend. You’ll see vegan options on menus costing more than
the meat-based items, vegan café’s charging way over the odds for simple sandwiches and salads,
and grocery stores sticking vegan labels on products in order to charge more; examples include
‘vegan bread,’ ‘vegan soda’ and ‘vegan salad’ (aka vegetables). This can give the impression that
eating a vegan diet is more expensive, when the reality is that it’s pretty much the same inf not even
cheaper as a meat-based one. You just need to use your common sense, educate yourself on vegan
foods, and not get drawn into paying over the odds for simple produce. When you look at most actual
vegan food staples, the prices are pretty reasonable.
55Most meat substitutes are around the same price as their meat counterparts, and with a growing range
of vegan sausages, burgers, meatballs and pies as well as substitute pork, chicken and beef there’s a really
good amount of well-priced choice.
55Lentils and beans are also very reasonably priced. You can get cans of various types of each for $0.50 to
$0.75, and if you’re really looking to cut down on costs you can buy the dried versions in bulk for even less.
55You can buy big bags of starchy carbohydrates for very cheap. Wholewheat pasta, brown rice,
white rice, potatoes, sweet potatoes and rice noodles are all crazy cheap nowadays. A kilogram bag of
wholewheat pasta is around $1, that means a generous 200g portion is $0.20.
55Competition between stores means fruit and vegetables are cheap too. Using the ‘clean fifteen’ list
mentioned earlier you can buy fifteen different types of fruit and vegetables from regular competitive grocery
stores for very reasonable prices. Healthwise, certain fruit and vegetables, i.e. the ‘dirty dozen’ might be
better to buy from organic stores and so will cost more, but a little extra money for good quality, healthy food
seems like a reasonable trade off.
CONCLUDING
WITH
COMMUNITY
If you’ve read all the way through then you now know the ethical, environmental and health
arguments for veganism (backed up by solid scientific references) as well as some
influential and popular vegans. You have realistic expectations about your journey, know to
approach it gradually and intelligently, and know which foods to eat and which to avoid to
optimise your health. On top of all this you also know about the affordability of a vegan diet,
as well as the key nutrient requirements that you’ll have to address. The last thing I want to
leave you with is the idea of community and connection. If you live in a small town without
any major vegan presence it can feel somewhat isolating to live as a vegan. This can be
especially true if your family and friends don’t share the same beliefs. It’s important to
remember that you’re not alone on your journey, and that there are millions of people going
through exactly the same thing. Some great places to connect are the vegan community on
reddit and veganforum.org. You might also want to try searching for vegan or vegetarian
meet-ups in and around your area. The more connected you feel to other people who share
your cause, the more likely you are to stick with it.
We hope you’ve enjoyed the book and wish you the best of luck in pursuing veganism.
References
Appleby P., Davey G., Key T. (2002) Hypertension and blood pressure among meat eaters, fish eaters, vegetarians and vegans in EPIC-
Oxford. Public Health and Nutrition; 5(5):645-54.
Kahleova H, Dort S, Holubkov R, Barnard ND. (2018) A Plant-Based High-Carbohydrate, Low-Fat Diet in Overweight Individuals in a 16-Week
Randomized Clinical Trial: The Role of Carbohydrates. Nutrients. 2018;10(9):1302.
Haq A., Svobodová J., Imran S., Stanford C., Razzaque M. (2016) ‘Vitamin D deficiency: A single centre analysis of p atients from 136
countries.’ J Steroid Biochem Mol Biol; 164:209-213.
Qian, F. et al. (2019) Association Between Plant-Based Dietary Patterns and Risk of Type 2 Diabetes: A Systematic Review and Meta-
analysis. Journal of the American Medical Association. 179(10):1335-1344
Rebholz, C., Hyunju K. et al (2019) PlantBased Diets Are Associated With a Lower Risk of Incident Cardiovascular Disease,
Cardiovascular Disease Mortality, and AllCause Mortality in a General Population of MiddleAged Adults. Journal of the American Heart
Association. Vol. 8, No. 16.
Skerret, P. (2013) Harvard Health Publishing. https://www.health.harvard.edu/blog/vitamin-b12-deficiency-can-be-sneaky-
harmful-201301105780
4-WEEK
MEAL
PLAN
Page 1
4-WEEK MEAL PLAN
The meal plan is split up into a shopping list, the weekly planner and the recipes
for each day. It provides approximately 1700 calories each day to keep the plan
flexible for 1-3 snacks throughout the day.
Since most of us are busy with our lives and have little time to cook, most recipes
are suitable for meal prep, which means that you can cook meals in advance and
eat the leftovers the next days. But of course you can cook every meal the same
day if you wish.
Note! This meal plan is only an example to provide you a general guideline on
what your week can look like. It is not designed to reach your personal
weight goals. Plans for specific goals will be soon available on my
website (dr-vegan.com).
Page 2
BAKED OATMEAL
Per Serving (1of4)

Calories: 482, Carbohydrates: 79.6g, Fat: 15.5g,
Protein: 14.8g, Iron: 5mg, Calcium: 361mg,
Magnesium: 187mg, Zinc: 3mg
INGREDIENTS
• 3 ripe bananas, mashed

• 1 flax egg (1 tbsp ground flax + 3 tbsp water)
• ¼ cup peanut butter
• ¼ cup brown sugar
• ½ tsp salt
• 1 tsp baking powder
• ½ tsp cinnamon
• ⅓ cup cocoa powder
• 2 cups non-dairy milk
• 3 cups rolled oats
• ¼ cup nuts of choice (optional)
PROCEDURE
1. Preheat oven to 375F.

2. In a large bowl, whisk together
mashed banana, flax egg, peanut
butter, brown sugar, salt, baking
powder, cinnamon, and cocoa
powder. Add milk, then whisk
again until smooth.
3. Add the rolled oats and mix to
combine.
4. Spray a 2-3 quart casserole dish
with non-stick spray or oil. Pour in
oat mixture.
5. Bake oats for 45 minutes. Serve
warm, top with nuts (optional)
and refrigerate leftovers. Page 3
Page 3
CHOCOLATE HEMP SMOOTHIE
Per Serving (1of4)

INGREDIENTS
• 2 Tbsp Cacao powder

• 2 Tbsp Hemp seeds
• 1 Cup Non-dairy milk
• 1 ½ Frozen bananas
• 1 Tbsp Almond butter
• 1 Tbsp Maple syrup
• ½ Tsp Cinnamon
PROCEDURE
1. Add all ingredients to a high-speed

blender and process until smooth.
2. To thin smoothie, add additional
non-dairy milk. To thicken
smoothie, add ice.
Page 4
Page 4
PB&J SMOOTHIE
Per Serving (1of4)

Magnesium: 159mg, Zinc: 1.5mg
INGREDIENTS
• 2 Cup Non-dairy milk

• 1 ½ Frozen bananas
• 1 Cup Spinach (optional)
• 1 Cup Frozen mixed berries
• 1 Tbsp Flax seed
• 1 Tbsp Peanut butter
PROCEDURE

smoothie, add ice.
Page 5
Page 5
CHOCOLATE & PB SMOOTHIE
Per Serving (1of4)

INGREDIENTS
• 1 ½ banana, frozen
• 2 tbsp peanut butter
• 1 tbsp maple syrup
• 1 tbsp cacao powder
• 1 ½ cup non-dairy milk
PROCEDURE

smoothie, add ice.
Page 6
Page 6
APPLE PIE SMOOTHIE
Per Serving (1of4)

Calories: 423, Carbohydrates: 73.8g, Fat: 15g,
INGREDIENTS
• 1 ½ bananas, frozen
• 1 apple
• 1 cup non-dairy milk
• 1 tbsp almond butter
• 1 tbsp flax
• ½ tsp cinnamon
• ¼ tsp nutmeg
PROCEDURE

smoothie, add ice.
Page 7
Page 7
GREEN SMOOTHIE
Per Serving (1of4)

INGREDIENTS
• 1 ½ bananas, frozen
• ½ cup frozen mixed berries
• 1 tbsp flax
• ¾ cup non-dairy milk
• 2 cups spinach
PROCEDURE

smoothie, add ice.
Page 8
Page 8
BANANA OATMEAL PANCAKES
Per Serving (1of2)

Calories: 405, Carbohydrates: 55.9g, Fat:
17.3g, Protein: 8g, Iron: 3mg, Calcium: 255mg,
INGREDIENTS
• 1 Cup Rolled oats

• ½ Cup Non-dairy milk
• 1 Ripe banana
• 1 Tsp Vanilla extract
• 1 Tsp Baking powder
• ¼ Tsp Salt
• Coconut oil, for cooking
PROCEDURE
1. Place all ingredients in a blender and

process until smooth.
2. Heat oil in a non-stick pan over medium
heat. Add about ⅛ cup of batter to the
pan and cook until edges are brown and
bubbles start to appear on the pancake’s
surface.
3. Flip the pancake and cook for an
additional 2-3 minutes. Repeat until
batter is gone. Should yield 4-6
pancakes.
4. Top with maple syrup, fresh fruit, or
whatever toppings you prefer.
Page 9
Page 9
CHOCOLATE CHIA SEED PUDDING
Per Serving
Calories: 419, Carbohydrates: 58.7g, Fat: 16.2g
, Protein: 11.5g, Iron: 10mg, Calcium: 657mg,
INGREDIENTS
• ¼ Cup Cacao powder

• ¼ Tsp Cinnamon
• ¼ Tsp Vanilla extract
• ¾ Cup Non-dairy milk
• ¼ Cup Chia seeds
PROCEDURE
1. In a small bowl, whisk together cacao

powder, maple syrup, cinnamon, and
vanilla extract.
2. Add milk slowly while whisking until a
paste forms. Then add remaining milk
and whisk until smooth.
3. Add chia seeds and whisk again to
combine. Cover and refrigerate for at
least 3-5 hours, preferably overnight.
4. Serve chilled with desired toppings.
Page 10
Page 10
TOFU SCRAMBLE
Per Serving
(w/ 2 slices whole wheat toast)
INGREDIENTS
• 8 oz Extra-firm tofu
• ¼ Onion
• ½ Red bell pepper
• 1 cup Kale, chopped
• ½ tsp Garlic powder
• ½ tsp Cumin
• ½ tsp Salt
• ¼ tsp Turmeric
• ¼ tsp Ground black pepper
PROCEDURE
1. Wrap tofu block with paper towels and

place a heavy cutting board on top. Allow
tofu to drain for at least 15 mins.
2. Heat a few tablespoons of water or oil
over
3. medium-heat in a large skillet. Once hot,
add sliced bell pepper and onion to the
pan cooking until softened.
4. Add kale and cover to steam for about 2
mins.
5. Crumble tofu block into pan. Add cumin,
turmeric, garlic powder, and salt and
pepper to taste. Cook for 5-10 mins until
tofu just starts to brown.
6. Serve alongside toast, breakfast potatoes,
or just as is! Page 11
Page 11
BLUEBERRY OVERNIGHT OATS
Per Serving
Calories: 464, Carbohydrates: 69.8g, Fat: 13g
INGREDIENTS
• ¾ cup Rolled oats

• 1 ½ cup Non-dairy milk
• 1 tbsp Maple syrup
• 1 tbsp Chia seeds
• ¼ tsp Cinnamon
• ⅓ tsp Salt
• ¼ cup Fresh or frozen blueberries
PROCEDURE
1. Combine all ingredients except

blueberries into a lidded container.
2. Mix in blueberries. Cover and
refrigerate overnight.
3. The next morning, mix thoroughly and
enjoy!
Page 12
Page 12
AVOCADO TOAST
Per Serving
INGREDIENTS
• 2 slices bread of choice

• 1 ripe avocado
• ½ tomato, sliced
• ½ lemon, juiced
• ¼ tsp garlic powder
• Salt and pepper
• Balsamic vinegar (optional)
PROCEDURE
1. Toast bread until golden brown.

2. In a small bowl, mash avocado with the
back of a fork until desired consistency
is reached. Mix in lemon juice, garlic
powder, and salt and pepper to taste.
3. Spread avocado mixture evenly onto
sliced bread. Top with sliced tomatoes
and drizzle with balsamic vinegar.
Page 13
KALE SALAD
Per Serving (1 of 4)
INGREDIENTS
• ¾ cup quinoa
• 4 carrots, roughly chopped
• 1 beet, thinly sliced
• 2 tbsp oil
• ¼ cup tahini
• 3 tbsp lemon juice
• ½ tsp salt
• 8 cups kale, roughly chopped
• ½ cup cherry tomatoes, chopped
• 1 avocado
• ¼ cup hemp seeds
PROCEDURE
1. Heat a small pot over medium heat

and add quinoa. Toast for 1-2 minutes,
stirring frequently.
2. Add 1 ½ cup water and bring to a low
boil. Reduce heat to a simmer, cover, and
cook for 18-20 minutes.
3. Preheat oven of 375F. Toss carrots and
beets in oil and desired amount of salt
and pepper. Place on baking sheet and
roast for 25-30 minutes until tender.
4. Add tahini, lemon juice, maple syrup,
and salt to a small bowl. Add water to
thin.
5. Add kale, cherry tomatoes, avocado,
hemp seeds, quinoa, and roasted
vegetables to a large bowl. Toss with
Page 14
prepared dressing.
Page 14
HUMMUS WRAP
Per Serving (1of2)

14.5g0, Protein: 16.4g, Iron: 5mg, Calcium:
289mg, Magnesium: 143mg, Zinc: 3mg
INGREDIENTS
• 1 tortilla
• ¼ - ½ cup hummus
• 1 cup spinach
• 1-2 carrots, cut lengthwise
• ½ bell pepper, sliced
• ½ cucumber, sliced
PROCEDURE
1. Spread hummus evenly across tortilla.

2. Add spinach followed by remaining
veggies.
3. Roll up tortilla and enjoy!
Page 15
Page 15
CHICKPEA SALAD SANDWICH
Per serving (1 of 2)
11.8g, Protein: 31.9g, Iron: 9mg, Calcium:
294mg, Magnesium: 188mg, Zinc: 5mg
INGREDIENTS
• 1 can chickpeas
• ½ cup celery, sliced
• ½ cup carrots, diced
• ¼ cup green onions, sliced
• ¼ - ⅓ cup hummus
• 1-2 tbsp mustard (optional)
• 1 tbsp apple cider vinegar
• 1 lemon, juiced
• ¼ tsp garlic powder
• ¼ tsp salt
• 2 slices bread of choice
• Handful of leafy greens
• ½ tomato, sliced
•
PROCEDURE
1. Drain and rinse chickpeas. Empty into a

bowl and mash with a fork until most of
the chickpeas are crushed.
2. Add all remaining ingredients (except
bread, greens, and tomato) and mix to
combine.
3. Toast bread until golden brown. Layer
leafy greens and tomatoes on first slice
of bread. Top with a generous serving
of chickpea mixture and cover with
second slice of bread.
Page 16
Page 16
ROASTED VEGETABLE SALAD W/ CHICKPEAS
Per Serving (1 of 3)
INGREDIENTS
• 1 ½ cup sweet potatoes, cubed

• 2 cups cauliflower florets
• 2 carrots, chopped
• ½ red onion, sliced
• 1 can chickpeas, drained and rinsed
• 2 tbsp olive oil
• 1 tsp salt
• 1 tsp paprika
• 1 tsp cumin
• ½ tsp garlic powder
• ½ tsp ground black pepper
• 4 cups spinach (or greens of choice)
• ¼ cup hummus
• 2 tsp lemon juice
• 1 tsp water
PROCEDURE
1. Preheat oven to 425F. Line a baking sheet
with parchment paper or aluminum foil.
2. In a large bowl, combine sweet potatoes,
cauliflower, carrots, onion, and chickpeas.
Add olive oil and spices and stir to mix.
3. Add coated vegetables and chickpeas to
baking sheet and roast for 30-40 mins
until vegetables are tender.
4. To make the sauce, whisk together
hummus and lemon juice. Add water as
necessary to thin.
5. To a serving bowl, add 1 cup of spinach. Top
with 1 cup of vegetable/chickpea mixture
and drizzle 1 tbsp of sauce over top.
Page 17
Page 17
TEMPEH TACOS
Per Serving
(3 tortillas, topped with ½ avocado)

INGREDIENTS
• 8 oz tempeh
• 1 tsp cumin
• 1 tsp chili powder
• 1 tsp garlic powder
• ½ tsp paprika
• ½ tsp salt
• 2 tbsp tomato paste
• 1 tbsp water
• Mini tortillas
• Toppings (avocado, cilantro, shredded
cabbage, etc.)
PROCEDURE
1. Heat oil in large skillet over medium-

high heat. Once hot, crumble in tempeh
and cook until just browned, about 5
min.
2. Add remaining ingredients and stir to
combine. Cook for 5 additional minutes.
3. Add a generous serving of seasoned
tempeh to three mini tortillas. Top with
ingredients of your choice.
Page 18
Page 18
FALAFEL WRAP
Per Serving (1of2)

Protein: 26g, Iron: 7mg, Calcium: 230mg,
INGREDIENTS

• ⅓ cup chopped parsley or cilantro
• 4 cloves garlic
• ¾ cup onion
• 2 tsp cumin
• ¼ tsp salt and pepper
• 3-4 tbsp flour
• 2-3 tbsp oil
• Pita (or flatbread of choice)
• Toppings (greens, tomatoes, sliced red onion, etc.)
• ⅛ cup hummus
• 1 tbsp lemon juice
PROCEDURE
1. Add chickpeas, parsley, garlic, onion,
cumin, salt, and pepper to a blender or food
processor and pulse to combine. Scrape
down sides as needed until fully combined.
2. Add flour 1 tbsp at a time and pulse to
combine until a dough that no longer
sticks to your fingers forms.
3. Cover and refrigerate mixture for 1-2 hours
to firm up.
4. Scoop out round tablespoons of dough
mixture and form into flattened discs.
5. Heat a large skillet over medium heat and
add enough oil to coat the pan. Once hot,
add as many falafel discs as will fit onto the
pan.
6. To make the sauce, combine hummus and
lemon juice.
7. Cook for 4-5 minutes total, flipping when
the bottom is a deep golden brown. Repeat
until all remaining dough has been used.
8. Top pita with with greens, tomatoes, falafel,
and red onions. Drizzle with sauce. Page 19
Page 19
BLACK BEAN & CORN QUESADILLA
Per serving
Protein: 32.3g, Iron: 9.8mg, Calcium: 457mg,
INGREDIENTS
• ¼ onion, chopped
• 2 cloves garlic, minced
• ½ cup black beans, drained and rinsed
• ¼ cup corn
• ½ tsp chili powder
• ½ tsp cumin
• ¼ tsp salt
• 2 tortillas
• 3/4 cup hummus
• 1 tomato, diced
• 2 green onions, chopped
• Small handful cilantro, chopped (optional)
PROCEDURE
1. Heat 1 tbsp oil in a frying pan over
medium-high heat. Once hot, add onion
and garlic and saute until fragrant.
2. Add black beans, corn, chili powder,
cumin, and salt. Cook until heated
through, about 2-3 mins.
3. Spread half the hummus one one side
of the tortilla. Spoon black bean and
corn mixture onto one half. Add diced
tomatoes, green, and cilantro.
4. Fold tortilla in half and press down with
backside of spatula. Cook on either side
for approximately 2 mins.
5. Remove from pan and cut into triangles.
Enjoy with salsa or vegan sour cream
Page 20
Page 20
VEGAN CHILI
Per Serving (1of3)

Calories: 512, Carbohydrates: 97g, Fat: 3.7g,
Protein: 30g, Iron: 10mg, Calcium: 281mg,
INGREDIENTS
• 3 cloves garlic
• ½ onion, diced
• 1 green bell pepper, diced
• 2 stalks celery, diced
• 2 carrots, sliced
• ⅛ cup chili powder
• 1 ½ tsp cumin
• 1 tsp dried oregano
• 1 can red kidney beans, drained
• 1 can pinto beans, drained
• 1 28 oz can crushed tomatoes
• 1 cup water
• Salt and pepper
PROCEDURE
1. Add onion, celery, and green pepper to a
large pot over medium-high heat with ⅛
cup of water. Cook until water evaporates,
stirring occasionally.
2. Once the vegetables start to turn golden
brown, add an additional ⅛ cup of water.
3. Add garlic, carrots, and spices and saute
for a few minutes.
4. Add drained beans, crushed tomatoes,
and ½ cup water to the pot. Increase heat
to high and bring to a boil. Then reduce
heat to a simmer, cover, and cook for 10
min. Cook uncovered for 5-7 minutes,
stirring occasionally.
5. Adjust seasonings as desired. Top
with desired toppings such as cilantro,
avocado, vegan sour cream, etc. Page 21
Page 21
CHICKPEA SHAKSHUKA
Per Serving
(1 of 3 with one slice of bread)
Calories: 550, Carbohydrates: 97.1g, Fat:10.9g,
INGREDIENTS
• 1 tbsp oil
• ½ cup onion, diced
• ½ bell pepper, chopped
• 3 garlic cloves, minced
• 1 28oz can diced tomatoes
• 3 tbsp tomato paste
• 2 tsp paprika
• 1 tsp cumin
• ¼ tsp cinnamon
PROCEDURE
1. In a large skillet heat oil over medium
heat. Add onion, bell pepper, and
garlic. Saute for 4-5 minutes, stirring
occasionally.
2. Add diced tomatoes, tomato paste,
maple syrup, paprika, cumin, chili
powder, cinnamon, and salt to taste. Stir
to combine.
3. Bring to a simmer over medium heat
and cook for 2-3 minutes, stirring
frequently.
4. Add chickpeas and stir to combine.
Reduce heat to medium-low and
simmer for 15-20 minutes.
5. Serve as is or with rice or bread.
Page 22
Page 22
CURRY
Per Serving (1of3)

INGREDIENTS
• ½ cup basmati rice

• 1 cup water
• 2 tsp salt
• 2 onions
• 3 cloves garlic
• ½ lime, juiced
• 2 tsp curry paste
• 1 can coconut milk
• ½ cup broccoli florets
• 1-2 tbsp soy sauce
• 2-3 medium tomatoes
• 1 cup basil, chopped
• 1 tsp maple syrup
PROCEDURE
1. Add rice, water, and salt to a pot and bring
to a boil. When water begins to boil, cover,
reduce heat to low, and cook for 8-10 mins.
2. Add oil, garlic, and onion to a large pan over
3. low-medium heat. Heat for 5 min or until
onion softens.
4. Add curry paste and coconut milk, stirring
until curry is dissolved.
5. Add chickpeas, broccoli, and soy sauce and
cook over medium heat for 5-10 mins until
broccoli is tender.
6. Add tomatoes, basil, and lime juice and
simmer for an additional 2 minutes. Add
maple syrup and stir to combine.
7. Serve curry over rice and top with
additional basil if desired.
Page 23
Page 23
BLACK BEAN BURGERS
Per Serving (1of4)

INGREDIENTS
• 1 ½ cups quinoa, cooked

• 1 can black beans, drained and rinsed
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp salt
• ¼ cup chunky salsa
• ¼ cup breadcrumbs
• Hamburger buns
PROCEDURE
1. Add all ingredients except buns to
a food processor and mix for 45-60
seconds. Mixture should be well
combined but still chunky.
2. Cover and refrigerate for at least 10
mins.
3. Form mixture into patties and place on
lined baking sheet. Refrigerate for an
additional 20 mins.
4. Heat a large pan over medium-high
heat and coat with oil. Cook the burger
for 3-5 mins on each side until crisp and
thoroughly heated.
5. Place burger on bun and add desired
toppings.
Page 24
Page 24
GINGER TEMPEH SWEET POTATOES
Per Serving
INGREDIENTS
• 1 medium sweet potato

• 4 oz tempeh, cubed
• ¼ bell pepper, diced
• 1 tsp oil
• ½ tsp ginger, grated
• 2 garlic cloves, minced
• ½ tbsp lime juice
• ½ tbsp soy sauce
• 1 ½ tbsp almond butter
• 1 tbsp lime juice
• 1 tsp maple syrup
• 1 tsp soy sauce
PROCEDURE
1. Heat oven to 400F. Poke holes in sweet
potato using a fork. Place potato on
baking sheet and bake until tender
throughout, 40-60 mins.
2. Stir ginger, garlic, lime juice (½ tbsp),
and soy sauce together in a small bowl.
Add tempeh cubes and toss to coat.
3. Heat oil in a skillet over medium-high
heat. Add tempeh and cook for about 10
min, flipping occasionally to ensure
browning on all sides.
4. Raise heat to high and add bell pepper.
Saute for 2 min, stirring frequently.
5. To make the sauce, mix together
almond butter, lime juice (1 tbsp), maple
syrup, and soy sauce.
6. Once potato is done, cut open
lengthwise and fill with tempeh
mixture. Drizzle sauce over and top with
Page 25
desired veggies. Page 25
PASTA W/ LENTIL BOLOGNESE
Per Serving (1of2)

INGREDIENTS
• ½ yellow onion, diced

• ½ cup carrot, diced
• ½ celery, diced
• ¾ cup dry green lentils
• 1 ½ cup vegetable broth
• 1 cup water
• 28 oz crushed tomatoes
• ¼ cup parsley, chopped
• ¼ cup basil, chopped
PROCEDURE
1. Add onion, carrot, and celery to a large
pot with a splash of water. Saute over
medium-high heat for about 5 min, or
until onion is translucent.
2. Add lentils, crushed tomatoes, vegetable
broth, and water. Stir to combine and
bring to a simmer over high heat.
3. Stir in parsley and basil and allow
bolognese to simmer for 20 mins, or until
lentils are tender. Stir occasionally and
reduce heat as need to avoid splattering.
4. Add salt and pepper to taste. Serve over
cooked pasta of choice.
Page 26
Page 28
BURRITO BOWL
Per Serving (1of2)

INGREDIENTS
• 1 cup brown rice

• ½ lime, juiced
• ¼ cup cilantro, chopped
• 1 avocado
• 1 tsp lime juice
• 1 tbsp red onion, minced
• 1 tbsp cilantro, minced
• 1 tbsp oil
• 7.5 oz corn, drained and rinsed
• 7.5 oz black beans, drained and rinsed
• 7 oz extra-firm tofu, cubed
• ½ tsp cayenne pepper
• Salsa
PROCEDURE
1. Cook rice according to package
instructions. Once done, stir in lime juice
and cilantro.
2. To make the guacamole, mash the
avocado in a small bowl. Mix in lime juice,
onion, and cilantro. Add salt to taste.
3. Heat ½ tbsp oil in a pan over medium-
high heat. Add corn, beans, ½ tsp chili
powder, and ¼ tsp cayenne. Saute for 5-8
mins until corn starts to brown. Remove
corn and beans from pan and set aside.
4. To the same pan, add the remaining oil
keeping heat at medium-high. Add the
tofu cubes and remaining spices. Cook
for 5 minutes, turning occasionally to
brown tofu on all sides.
5. Assemble to bowl: add rice, bean and corn
mixture, and tofu to a bowl. Top with salsa
and guacamole Page 27
Page 26
TOFU STIR FRY
Per Serving (1of2)

INGREDIENTS
• 3 cups rice, cooked

• 1 cup extra-firm tofu, crumbled
• 3 tbsp soy sauce, divided
• 4 tsp oil, divided
• 1 tbsp lime juice
• 1 cup mushrooms, chopped
• 1 cup red cabbage, thinly sliced
• 1 cup bell pepper, thinly sliced
• 2 cloves garlic, minced
• ¼ cup green onion, thinly sliced
• 1 tbsp ginger, minced
PROCEDURE
1. Cook rice according to package directions.
2. Toss crumbled tofu with 1 tbsp soy sauce
and allow to marinate for 5 minutes.
3. Prepare sauce by whisking together
peanut butter, maple syrup, lime juice, and
remaining soy sauce.
4. Heat 2 tsp oil in a large skillet over medium-
high heat. Once hot, add marinated tofu
and cook until lightly browned, stirring
occasionally. Remove and set aside.
5. Add remaining oil to skillet. Once hot, add
mushrooms, cabbage, bell pepper and stir
to saute. Cover and cook for 2-3 additional
minutes, stirring occasionally.
6. Add garlic, green onion, and ginger. Stir to
combine, cover, and cook for 1-2 minutes.
7. Add cooked rice, tofu, and previously
prepared sauce to the skillet. Cook for 2-3
minutes or until sauce is fully incorporated
and all ingredients are warm, stirring
frequently.
8. Serve as-is or with fresh cilantro, chopped
peanuts, and lime wedges. Page 28
Page 27
Meal Prep Calendar
WEEK 1 BREAKFAST LUNCH DINNER

Chickpea salad
Chocolate hemp
Day 1 smoothie
sandwich Burrito bowl
(make 2x) (make 2x)
Ginger tempeh
Banana oat Roasted
Day 2 pancakes vegetable salad
sweet potato
(make 2x)
(make 2x) (make 3x)
Roasted vegetable
Day 3 Green smoothie
salad
Chickpea shakshuka
(make 3x)
Banana oat Roasted vegetable

Burrito bowl
Day 4 pancakes salad (leftovers)
(leftovers) (leftovers)
Chickpea salad
Tofu scramble Chickpea shakshuka
Day 5 (make 2x) sandwich (leftovers)
(leftovers)
Roasted vegetable
Chickpea shakshuka
Day 6 Avocado toast salad (leftovers)
(leftovers)
Tofu scramble Black bean

Day 7 (leftovers) Hummus wrap
quesadilla
Page 29
Page 28
W e ek 1 Sh oppin g List
2 tbsp cacao powder 1 cup onion

¾ tsp cinnamon 2 avocados
1 tsp vanilla extract 2 ½ tomatoes
1 tsp baking powder 3 lemons
1 tbsp flax 2 limes
2 tbsp hemp seeds 1/2 cup cilantro
1 ¾ tsp garlic powder 4 medium sweet potato
3 tsp cumin ½ cup frozen mixed berries
¼ tsp turmeric 15 oz extra-firm tofu
3 tsp paprika 8 oz tempeh
3 ½ tsp chili powder 2 ¼ cup hummus
½ tsp cayenne pepper 2 tbsp apple cider vinegar
1 tsp ginger 1 tbsp + 1 tsp soy sauce
9 garlic cloves 4 tbsp almond butter
Salt 1 tbsp peanut butter
2 ¼ cup non-dairy milk ¼ cup + 2 tsp maple syrup
4 bananas Sliced bread
8 cups spinach 3 tortilla
1 cup kale 1 cup brown rice
½ cucumber 1 cup rolled oats
1 cup celery 15 oz corn
3 cup carrots 15 oz black beans
2 bell peppers 5 15 oz cans chickpeas
2 cups cauliflower florets 1 28oz can diced tomatoes
¾ cup green onions 3 tbsp tomato paste
¾ red onion Salsa
Page 30
Page 29
Meal Prep Calendar
Tofu scramble Ginger tempeh

Day 1 (make 2x) sweet potato
Curry (make 2x)
Day 2 PB&J smoothie Black bean burger Falafel wrap

(make 4x) (make 2x)
Overnight oats Chickpea salad Lentil bolognese

Day 3 (make 2x) sandwich (make 2x) pasta (make 2x)
Tofu scramble Black bean

Day 4 (leftovers) burger (leftovers)
Curry
Chickpea salad
Falafel wrap
Day 5 Apple pie smoothie sandwich (leftovers)
(leftovers)
Overnight oats Black bean burger Lentil bolognese

Day 6 (leftovers) (leftovers) pasta (leftovers)
Black bean burger

Day 7 PB&J smoothie (leftovers) Curry
Page 31
Page 30
4 tsp cumin 1 ½ lemons

½ tsp Turmeric 3 ½ onions
2 ¼ tsp garlic powder ¼ cup green onions
1 tsp paprika 3 medium tomatoes
1 tsp onion powder 1 ¼ red bell pepper
¼ tsp nutmeg 2 tbsp + 2 tsp maple syrup
½ tsp cinnamon ½ cup hummus
tsp curry paste tbsp apple cider vinegar
9 cloves garlic ½ tbsp + 1 tsp soy sauce
½ tsp ginger ¼ cup chunky salsa
3-4 tbsp flour 3 cans chickpeas
¼ cup breadcrumbs 1 can black beans
3 tbsp flax seed 1 can coconut milk
2 tbsp Chia seeds 28 oz crushed tomatoes
Oil 1 ½ cup vegetable broth
Salt & pepper ¾ cup dry green lentils
16 oz extra-firm tofu 1 ½ cups quinoa
4 oz tempeh ½ cup basmati rice
4 ½ bananas ½ cup Rolled oats
1 apple Pasta (2 servings)
2 cups frozen mixed berries 2 slices bread of choice
½ cup Fresh or frozen blueberries 4 hamburger buns
2 tbsp lime juice Pita (or flatbread of choice)
Page 32
Page 31
Meal Prep Calendar
Kale salad Tempeh tacos

Day 1 Green smoothie
(make 4x) (make 4x)
Roasted
Day 2 Baked oatmeal vegetable salad Chili (make 3x)
(make 4x) (make 3x)
Kale salad Tempeh tacos

Day 3 Chia seed pudding (leftovers) (leftovers)
Baked oatmeal Kale salad

Day 4 (leftovers) (leftovers) Chili (leftovers)
Roasted vegetable
Tofu scramble Tempeh tacos
Day 5 salad (leftovers)
(leftovers)
Baked oatmeal Kale salad

Day 6 (leftovers) (leftovers) Chili (leftovers)
Roasted vegetable
Baked oatmeal Tempeh tacos
Day 7 (leftovers) salad (leftovers)
(leftovers)
Page 33
Page 32
W e ek 3 Shoppin g List
3 tsp paprika 1 beet

6 ½ tsp cumin ½ onion
4 ¾ tsp garlic powder ½ red onion
⅛ cup + 4 tsp chili powder 1 green bell pepper
1 tsp dried oregano 2 stalks celery
3 cloves garlic 1 ½ cup sweet potatoes
¾ tsp cinnamon 2 cups cauliflower florets
¾ cup cocoa powder 8 cups kale
1 tsp baking powder 6 cups spinach
¼ cup brown sugar 3 ½ cups non-dairy milk
¼ tsp vanilla extract ¼ cup + 1 tbsp peanut butter
2 tbsp flax 4 tbsp maple syrup
¼ cup chia seeds ⅓ cup tahini
¼ cup hemp seeds ¼ cup hummus
Salt and pepper 2 slices bread of choice
Oil 12 mini tortillas
32 oz tempeh 1 can red kidney beans
4 ½ ripe bananas 1 can pinto beans
½ cup frozen mixed berries 1 can chickpeas
1 ½ lemons 1 28 oz can crushed tomatoes
2 avocados 8 tbsp tomato paste
½ tomato ¾ quinoa
½ cup cherry tomatoes 3 cups rolled oats
8 carrots
Page 34
Page 33
Meal Prep Calendar
Overnight oats Chickpea shakshuka Tofu stir fry

Day 1 (make 2x) (make 3x) (make 2x)
Chocolate hemp Hummus wrap Black bean

Day 2 smoothie (make 2x) quesadilla
Chickpea shakshuka
Day 3 Apple pie smoothie (leftovers) Burrito bowl
(make 2x)
Chia seed pudding Hummus wrap Tofu stir fry

Day 4 (make 2x) (leftovers) (leftovers)
Ginger tempeh
Overnight oats Lentil bolognese
Day 5 (leftovers) sweet potato
pasta (make 2x)
(make 2x)
Chocolate hemp Chickpea shakshuka Burrito bowl

Day 6 smoothie (leftovers) (leftovers)
Ginger tempeh
Chia seed pudding Lentil bolognese
Day 7 (leftovers) sweet potato
pasta (leftovers)
(leftovers)
Page 35
Page 34
½ tsp cayenne pepper ½ celery

2 tsp paprika 1 cucumber
1 ½ tsp cumin 1 cup mushrooms
3 ½ tsp chili powder 1 cup red cabbage
11 garlic cloves 2 cup spinach
1 tbsp + 1 tsp ginger ¼ cup parsley
2 ¾ tsp cinnamon ¼ cup basil
¼ tsp nutmeg ¼ cup + 1 tbsp cilantro
½ cup + 4 tbsp cacao powder 7 ½ cup Non-dairy milk
½ cup + 2 tbsp chia seeds 6 tbsp almond butter
1 tbsp flax 2 tbsp peanut butter
4 tbsp hemp seeds ½ cup + 3 tbsp maple syrup
½ tsp vanilla extract 1 ½ cup hummus
15 oz extra-firm tofu 4 tbsp + 2 tsp soy sauce
8 oz tempeh Salsa
4 ½ bananas 15 oz corn
1 apple 15 oz black beans
½ cup fresh or frozen blueberries 15 oz chickpeas
6 tbsp lime juice ¾ cup dry green lentils
1 avocado 1 ½ cup vegetable broth
2 medium sweet potatoes 2 28oz cans crushed tomatoes
1 ¼ onion 3 tbsp tomato paste
½ cup green onion 4 cups rice
1 tbsp red onion 1 ½ cup rolled oats
1 tomato Pasta of choice (2 servings)
4 bell peppers 4 tortillas
5 carrots
Page 36
Page 35

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VEGAN

3 Some Vegans You Might Know

6 Why Go Vegan – Arguments and Benefits

9 Setting Expectations – Success, Failure and Motivation

11 How to Become Vegan

13 Vegan Food Sources

18 Just Because It’s Vegan Doesn’t Mean It’s Healthy

22 Vegan on a Budget: The Reality of Affordability

24 Concluding with Community

26 4-WEEK MEAL PLAN

"Do the best you can until you know better.

For the For the

For the People

Game of Thrones star Peter Dinklage. Quoted

Joker and Gladiator actor Joaquin Phoenix. “I

American singer, songwriter, and actress Miley

Black Swan and Star Wars Actress Natalie

Five-time Formula 1 world champion Lewis

Former Heavyweight champion David Haye.

Grains and starchy vegetables

Highly processed vegan substitutes: Tofurkey, fake cheeses etc

Per Serving (1of4)

• 3 ripe bananas, mashed

1. Preheat oven to 375F.

Per Serving (1of4)

• 2 Tbsp Cacao powder

1. Add all ingredients to a high-speed

Per Serving (1of4)

• 2 Cup Non-dairy milk

1. Add all ingredients to a high-speed

Per Serving (1of4)

1. Add all ingredients to a high-speed

Per Serving (1of4)

1. Add all ingredients to a high-speed

Per Serving (1of4)

1. Add all ingredients to a high-speed

Per Serving (1of2)

• 1 Cup Rolled oats

1. Place all ingredients in a blender and

• ¼ Cup Cacao powder

1. In a small bowl, whisk together cacao

1. Wrap tofu block with paper towels and

• ¾ cup Rolled oats

1. Combine all ingredients except

• 2 slices bread of choice

1. Toast bread until golden brown.

1. Heat a small pot over medium heat

Per Serving (1of2)

Calories: 443, Carbohydrates: 68.5g, Fat:

1. Spread hummus evenly across tortilla.

1. Drain and rinse chickpeas. Empty into a

• 1 ½ cup sweet potatoes, cubed

Calories: 829, Carbohydrates: 66.1g, Fat: 53.4g,

1. Heat oil in large skillet over medium-

Per Serving (1of2)

• 1 can chickpeas, drained and rinsed

Per Serving (1of3)

2 tbsp cacao powder 1 cup onion

4 tsp cumin 1 ½ lemons

3 tsp paprika 1 beet

½ tsp cayenne pepper ½ celery