V e g a n W e i g h t L o s s C H a ll e n g e

3-d ay M e a l P l a n
 M e n u – V e g a n W e i g h t L o s s C H a ll e n g e

Day 1 Day 2 Day 3

Brekfast Brekfast Brekfast

Oatmeal with Fruit Rainbow Breakfast Pan Fruit y Baked Oatmeal

Lunch Lunch Lunch

Mexican Fiesta Bowl Heart y Bean Soup & Creamy Mediterranean Rice Sal ad
Cucumber Sal ad
Dinner Dinner
Quinoa Veggie Bowl with Dinner One Pot Veggie Curry
Yogurt Dip Roasted Buddha Bowl
Snack
Snack Snack Chocol ate Truffles
Apple with Soy Yogurt Banana Rice Cakes

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 S h o pp i n g L i s t – W e i g h t L o s s C H a ll e n g e

Fresh Produce Pantry Freezer Spices / KITCHEN STAPLES

⬜⬜ Apple 1 medium ⬜⬜ Brown rice, dry 6.5 oz / 185 g ⬜⬜ Green peas, frozen 2.8 oz / 80 g ⬜⬜ Cayenne
⬜⬜ Bananas 3 medium ⬜⬜ Chickpeas, canned 5.7 oz / 160 g ⬜⬜ Mixed berries, frozen 6.7 oz / 190 g ⬜⬜ Cinnamon
drained weight
⬜⬜ Bell peppers, red 2 small, 1 medium ⬜⬜ Mixed veggies, frozen 7 oz / 200 g ⬜⬜ Coriander, ground
⬜⬜ Cocoa powder 0.3 oz / 8 g
⬜⬜ Broccoli 8 oz / 225 g ⬜⬜ Cumin
⬜⬜ Corn kernels, canned 4.3 oz / 123 g
⬜⬜ Carrots 2 medium Fridge
⬜⬜ Curry powder
drained weight
⬜⬜ Cilantro, fresh 1 bunch ⬜⬜ Dill, dried
⬜⬜ Dates, dried 7 pieces / 2.5 oz / 70 g ⬜⬜ Soy milk, unsweetened 10.6 oz / 300 ml
⬜⬜ Cucumber 1 medium ⬜⬜ Ginger, ground
⬜⬜ Quinoa, dry 6 oz / 170 g ⬜⬜ Soy yogurt, unsweetened 19.4 oz / 550 g
⬜⬜ Eggplant 3 oz / 80 g ⬜⬜ Nutmeg
⬜⬜ Rice cakes, unflavored 3 pieces
⬜⬜ Green onion 2 stalks ⬜⬜ Oregano
⬜⬜ Rolled oats 5.7 oz / 160 g Condiments
⬜⬜ Lemons 4 medium ⬜⬜ Paprika
⬜⬜ Walnuts 0.7 oz / 20 g
⬜⬜ Mixed greens 5.8 oz / 165 g ⬜⬜ Mustard 1.5 oz / 40 g ⬜⬜ Pepper
⬜⬜ White beans, canned 13.8 oz / 390 g
⬜⬜ Onion 3 medium ⬜⬜ Salsa, sugar-free 4.6 oz / 130 g ⬜⬜ Salt
drained weight
⬜⬜ Potatoes 4 medium / 28.2 oz / 800 g ⬜⬜ Soy sauce 1.2 oz / 32 ml ⬜⬜ Thyme
⬜⬜ Sweet potatoes 2 small / 10.6 oz / 300 g ⬜⬜ Vegetable broth 27.2 oz / 770 ml

⬜⬜ Tomatoes 4 medium

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 day 1
B r e a k fa s t: O at m e a l w i t h f r u i t L u n c h : M e x i c a n F i e s ta B o wl

Ingredients: Ingredients:
1 cup rolled oats (80 g) 1 cup brown rice (185 g), dry
1 cup soy milk (240 ml) ½ cup chickpeas (160 g), cooked
1 ripe banana, chopped ¼ cup corn kernels (40 g)
1 cup frozen berries (125 g) 1 small bell pepper, sliced
1 tbsp walnuts 1 medium tomato, diced
Sprinkle of cinnamon 1 cup mixed greens (55 g)
Salt, pepper, cayenne, cumin to taste
Directions: 2 tbsp lemon juice
In a small saucepan, bring oats with ½ – 1 cup of water and 1 cup of soy milk ½ cup sugar-free salsa (130 g)
to a boil, stirring occasionally. Add the banana and berries and warm up for a
couple of minutes, until everything is soft and gooey. Directions:
Transfer into a bowl and top with the walnuts and cinnamon. Start by cooking your rice according to package instructions. Once done, di-
vide and put half of it aside for an upcoming dinner (refrigerate once cooled).
Tip: This has been our go-to breakfast most mornings for the last couple of Prepare the rest of your ingredients for the Mexican Bowl by washing, drain-
years. You can change up the fruit, spices and other toppings to keep things ing and chopping them.
exciting! Oats are wonderful for health and weight loss as they offer lots of Finally, add all the ingredients to a large bowl or container. Season everything
fiber and satiety. to taste with the suggested spices and lemon juice. Top with salsa and enjoy!

Tip: Cook larger portions of healthy starches, such as rice or quinoa, so you
always have something nourishing in your fridge. Bowls like these are put
together really quickly once you have cooked starches and beans on hand! If
you’re having a hard time eating brown rice, simply go for white rice here.

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 day 1
D i n n e r : Q u i n o a V e g g i e B o wl & Y o g u r t D i p S n a c k : Appl e w i t h S o y Y o g u r t

Ingredients: Ingredients:
1 cup quinoa (170 g), dry 1 apple, sliced
1 small sweet potato (5.3 oz /150 g), cubed 3 tbsp soy yogurt
2 cups mixed frozen veggies (200 g) Cinnamon

Yogurt Dip: Directions:

1 cup soy yogurt (240 g) Slice, dip, sprinkle, enjoy!
4 tsp lemon juice
1 ½ tsp dill, dried
Salt and pepper to taste Day 1 Nutritional Values:
Calories: 1858 Fiber: 56.3 g
Directions:
Omega-3: 1.8 g Calcium: 977 mg
Cook your quinoa according to package instructions. Once all the water is
Saturated Fat: 4.2 g Iron: 17.1 mg
absorbed, fluff with a fork and set aside. Put half of it in a container for an
upcoming meal. Protein: 66.5 g Zinc: 11.4 mg
Next, heat a medium pot over high heat and insert a steamer basket. Put Sugar: 83.9 g
the cubed sweet potato and veggie mix inside and steam until everything’s
fork-tender.
Finally, prepare the dip by mixing the soy yogurt, lemon juice, salt, pepper,
and dill in a small bowl with a spoon. Set half of the dip aside for an upcoming
meal.
Assemble your veggie bowl by placing half of the cooked quinoa, all of the
steamed veggies and sweet potato in it. Top with the yogurt dip and enjoy!

Tip: Always have a bag of frozen veggies at home for a convenient and
healthy meal! It reduces food waste and they are prepared just as quickly as
a frozen pizza.

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 day 2
B r e a k fa s t: R a i n b o w B r e a k fa s t Pa n L u n c h : B e a n S o u p w i t h C u c u mb e r S a l a d

Ingredients: Ingredients:
2 medium potatoes (14.1 oz / 400 g), cut into small cubes 1 cup white beans (260 g), cooked
3 tbsp vegetable broth 2 ½ cups vegetable broth (600 ml), divided
1 green onion, thinly sliced 1 small onion, diced
1 bell pepper, diced 1 medium carrot, diced
1 medium tomato, chopped Thyme, oregano, salt, pepper to taste
½ cup corn kernels (85 g)
Fresh cilantro Cucumber Salad:
1 tbsp lemon juice 1 medium cucumber, thinly sliced or chopped
Salt, pepper and paprika to taste Rest of the leftover herbed yogurt dip from last night

Directions:
Directions:
Cook the potatoes in a small pot with just enough water to cover for about 5
Heat a medium soup pot and add the diced onion and carrot along with ½ cup
minutes on high heat, until just tender. Drain and set aside.
vegetable broth. Sauté until lightly browned, stirring occasionally.
Meanwhile, prepare your onion and bell pepper and place them in a non-stick
Add the rest of the ingredients for the soup and let simmer over medium heat
pan with the vegetable broth. Sauté over medium heat, stirring frequently,
for about 5 more minutes, until thoroughly heated.
for about 5 minutes. Now, add the potatoes, corn, and tomato as well as the
seasonings and mix well. Cook for 8 more minutes until slightly brown. In the meantime, slice or chop the cucumber (depending on your preferred
texture) and mix with the leftover yogurt dip in a medium-sized bowl.
Transfer to your plate and top with lemon juice and some fresh cilantro.
Serve the warm soup along with the refreshing salad for lunch and enjoy!

Tip: You can add some plain soy yogurt, salsa or nutritional yeast as well if
you like. Tip: This bean soup is perfect for meal prepping and can also be enjoyed cold.
We usually make a large pot that will last for a few days. Adding potatoes is
also delicious.

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 day 2
D i n n e r : R o a s t e d B u d d h a B o wl
Tip: You can already bake tomorrow’s breakfast while making this dinner!
Ingredients: Bowls like these are one of our most common meals. You can mix up the
components and always have a well-rounded meal when you make sure to
Leftover cooked quinoa Sweet Mustard Dressing:
have some whole starches, veggies, and a plant-based protein source in it.
1 ½ cups broccoli (135 g), cut into florets 2 ½ tbsp mustard
1 small sweet potato (5.3 oz / 150 g), cubed 4 tbsp lemon juice
1 small onion, cut into wedges 8 tbsp water Snack: Banana Rice Cakes
1 medium tomato, cut into wedges 4 dates (1.4 oz / 40 g), pitted Ingredients:
1 cup mixed greens (55 g) Splash of soy milk
3 rice cakes, unflavored
1 tbsp walnuts, chopped
1 ripe banana, cut into slices
Cinnamon
Directions:
Preheat oven to 400F/200C and line a baking sheet with parchment paper. Directions:
Prepare your veggies and put the broccoli, sweet potato and onion in a single
layer on the sheet. Put into the oven and bake for 10 minutes, then remove Arrange the banana slices on the rice cakes in a pretty way, sprinkle cinnamon
and flip everything a bit so that it browns evenly. on top – enjoy a healthy, sweet treat!

Bake for another 8 minutes and remove from oven (depending on your oven,
you may need a longer or shorter baking time so make sure to check how well
everything’s done!). If wished, pop the tomato into the oven for a couple of Day 2 Nutritional Values:
minutes to roast – or just enjoy it raw in this bowl. Calories: 1828 Fiber: 63.3 g
Prepare the dressing by adding all of the ingredients to a blender jar and blend Omega-3: 1.5 g Calcium: 866 mg
until smooth.
Saturated Fat: 2.9 g Iron: 27.1 mg
Assemble your bowl with the fresh greens at the bottom, followed by the
leftover quinoa, roasted veggies, tomatoes and walnuts. Season with salt and Protein: 69.1 g Zinc: 14.4 mg
pepper as needed. Drizzle half of the dressing on top and enjoy! Keep the rest Sugar: 88.2 g
of the dressing in the fridge for an upcoming meal.

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 day 3
B r e a k fa s t: F r u i t y B a k e d O at m e a l Lunch: Mediterranean Rice Sal ad

Ingredients: Ingredients:
1 cup rolled oats (80 g) Leftover cooked rice
½ cup frozen berries (60 g) ½ cup chickpeas (80 g), cooked
1 ripe banana, cut into small bits 1 bell pepper, diced
1 tbsp walnuts, chopped 1 medium tomato, diced
Cinnamon and nutmeg to taste 1 green onion, thinly sliced
1 cup mixed greens (55 g), finely chopped
Directions: Fresh herbs (optional)
Preheat oven to 400F/200C and line a small baking pan or dish with parch- Leftover Sweet Mustard Dressing
ment paper. Mix all of the listed ingredients together in a bowl with ½ cup
water, then spread the batter evenly into the baking dish. Directions:
Bake for 20 minutes, until a lightly browned crust forms. Allow to cool and Prepare your veggies by washing and chopping them, then place into a me-
cut into squares before eating. dium-sized bowl or container. Add the cold leftover rice, chickpeas and fresh
This breakfast can be prepared the night before (see note above). herbs if on hand. Drizzle with the leftover Sweet Mustard Dressing and enjoy!

Tip: This is a great snack or dessert, too! Mix up the fruit if you like, peaches Tip: This recipe is great for meal prepping as you can make a large portion of
or apples work wonderfully here, as well. it and just eat over the course of a few days as a quick lunch to go.

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 day 3
Dinner: One Pot Veggie Curry S n a c k : C h o c o l at e T r u ffl e s

Ingredients: Ingredients:
1 onion, diced 1 tbsp curry powder ½ cup white beans (130 g), cooked
½ cup vegetable broth (120 ml), divided 1 tsp ground cumin 3 dates (1 oz / 30 g), pitted
2 medium potatoes (14.1 oz / 400 g), cubed 1 tsp ground coriander 1 ½ tbsp cocoa powder, divided
1 medium carrot, chopped Pinch of ground ginger Pinch of salt
1 cup broccoli florets (90 g), chopped Pinch of cayenne
1 cup eggplant (80 g), cubed ½ cup soy yogurt (130 g) Directions:
½ cup frozen green peas (80 g) Fresh cilantro (optional) Soak dates for 10 minutes in hot water, then drain and place them along with
2 tbsp soy sauce Salt to taste the beans in a food processor or blender (don’t throw away the date water!).
Pulse until a crumbly mixture forms, adding some of the date water if needed
Directions: to create a thick paste. Add in 1 tbsp of cocoa powder and a pinch of salt.
Process until well combined.
Place the onion in a medium saucepan along with some of the vegetable
broth. Sauté over medium heat for a few minutes until slightly tender. Now, Add the remaining ½ tbsp of cocoa powder in a wide, shallow bowl. Scoop
add the spices along with the potatoes and the rest of the vegetable broth. out the bean mixture and roll into smallish truffles, using around 1 tbsp from
the mixture per truffle. Then roll your truffle in the cocoa powder, coating it
Cook for about 5 minutes, then add the carrot, broccoli florets and ½ cup of evenly.
water. Stir, cover with a lid, then cook for around 20-25 minutes over low
heat until the vegetables are tender. Make sure to stir everything from time Chill for a few hours before snacking if you like!
to time so it cooks evenly and check to see if the curry needs some more
water added.
Once the vegetables and potatoes and soft, remove from oven and serve Day 3 Nutritional Values:
warm. Top with fresh cilantro, soy yogurt and some lemon juice if you want!
Calories: 1851 Fiber: 62.9 g
Omega-3: 1.2 g Calcium: 718 mg
Tip: If you don’t have all of the spices on hand, you can slim it down to just
curry powder and salt. These are the main ones. This recipe is wonderful for Saturated Fat: 3.7 g Iron: 23.8 mg
batch-cooking and meal prep, you can just make a large pot of it and eat Protein: 63.3 g Zinc: 13.8 mg
over the course or a few days or even freeze!
Sugar: 81 g

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