With the release of Transform :20 I have a lot of customers asking about their food preferences, specifically vegan! I decided to show to the world what it is I eat on a regular basis!
This is a meal plan based on intuitive eating. I am around 130 lbs, with not too much to lose, more so wanting to tone up and feel confident. I eat appropriate portions and according to what I feel my body CRAVES! So this may not line up with containers but this is exactly what I eat most weeks. Plant based is how I feel best so all of these meals are vegan, dairy free etc.
I’ll be using this meal plan and similar recipes all throughout Transform :20. I will be adding more meal plans and recipes to my personal T20 coaching group.
*Note: I am not a nutritionist, I am simply sharing suggested recipes that are delish and make me feel fab!
WEEK 1:
BREAKFAST: Chocolate mocha smoothie
Ingredients
Shakeology (½ choc & ½ cafe latte) or use any flavor you’d like but 1 scoop total
Handful of spinach
8-10 oz almond milk
1 tbsp cacao nibs (optional)
1 tbsp peanut butter or almond butter
Place all ingredients into blender and blend!
AM SNACK: 1-2 cups of pineapple (or really any fruit you like!)
LUNCH: Big Ass Salad
2 cups of greens (kale, romaine, spinach, etc)
1 cup of favorite veggie ( I usually do cucumbers and carrots)
¼ cup of nuts (I love pepitas, slivered almonds, or walnuts)
¼ cup something sweet (cranberries, raisins, fruit)
1-2 tbsp of best dressing ever (see recipe here!)
Combine salad in big bowl, toss and enjoy!
PM SNACK: Sprouts and Onions
Bag of sprouts
1 red onion
Olive oil
Balsamic Vinegar
Prep for the week: preheat oven to 375. Chop brussel sprouts in half. Chop onion into thin slices. Put in bowl and pour in 2-3 tbsp olive oil, and 1 tbsp balsamic. Mix together and lay on cooking sheet. Roast for 20-25 min or until sprouts are tender. 1-1.5 cup of mixture is 1 serving size
DINNER: Vegan Chili
2 cups peeled and cubed sweet potatoes
1 cup peeled and cubed carrots
1 cup peeled and cubed beets
1 cup ½ diced yellow onion
1 28 oz can diced tomatoes
1 cup low sodium vegetable broth
1 15 oz can black beans, rinsed
1 tsp himalayan sea salt, divided
1 tsp cayenne pepper, divided
1 tsp ground cumin, divided
½ tsp paprika, divided
½ tsp nutmeg, divided
INSTRUCTIONS
Peel and cut the vegetables into cubes.
Put veggies in the bottom of a slower cooker (VERY IMPT to let them sit on the bottom for a few hours) Pour the cup of vegetable broth and 28oz can of diced tomatoes on the tempeh. Add two cans of rinsed beans on top of tomatoes. DO NOT STIR
Cover and set the slow cooker to Low. After two hours, add HALF of the seasoning and STIR. Cover and cook for four hours.
After a total of six hours, stir in other half of the seasoning. Your chili is ready to be served!
**TIP: If you find yourself hungrier during the day, I like to swap my dinner for lunch. The chili is FULL of healthy carbs and could be good to have closer to when your workout is. It also means you won’t be as full when you go to bed if you have a nice big salad before dinner instead of chili. Experiment and find what works for you!
Shopping list:
Box of spinach
Almond milk
Peanut butter
Cacao nibs (optional)
Pineapple (or preferred fruit snack)
Greens for salad
Veggie salad toppings
Nut for salad
Sweet for salad
Big bag of brussel sprouts
Red onion
2 cups peeled and cubed sweet potatoes
1 cup peeled and cubed carrots
1 cup peeled and cubed beets
1 cup ½ diced yellow onion
1 28 oz can diced tomatoes
1 cup low sodium vegetable broth
1 15 oz can black beans, rinsed
HOUSEHOLD ITEMS
Olive oil
Apple cider vinegar
Garlic
Lemon
Honey
Dijon Mustard
Balsamic vinegar
Himalayan sea salt
Cayenne pepper
Ground cumin
Paprika
Nutmeg
WEEK 2
My breakfast is always the same, sorry I’m not more creative! This plan has a few more carbs that the week above so if it’s winter, or you find yourself needed more carbs to help with energy use this (and find a healthy carb to add in up above!)
BREAKFAST: Chocolate mocha smoothie
Ingredients
Shakeology (½ choc & ½ cafe latte) or use any flavor you’d like but 1 scoop total
Handful of spinach
8-10 oz almond milk
1 tbsp cacao nibs (optional)
1 tbsp peanut butter or almond butter
Place all ingredients into blender and blend!
AM SNACK: 1 apple and 12 almonds
LUNCH: Avocado pizza
1 ezekiel wrap (or sprouted grain, gluten free wrap)
½ avocado
¼ onion grilled or sautéed
½ cup broccoli
Nutritional yeast
Saute ahead of time onions and broccoli with a bit of oil in pan. Toast wrap for just a few minutes in toaster oven or oven. Top wrap with ½ avocado, veggies and then add as much nutritional yeast (cheese replacement) as you’d like. This is a recipe you can truly add whatever you’d like to it. Sub any veggies you’d like!
PM SNACK: Vegan Spinach & Artichoke Dip w/carrots (¼ cup is a serving)
1 (15-oz.) can artichoke hearts, packed in water, drained
3 packed cups raw spinach
1 medium ripe avocado
2 Tbsp. fresh lemon juice
1⁄3 cup nutritional yeast
1 clove garlic
½ tsp. sea salt (or Himalayan salt)
¼ tsp. ground black pepper
½ tsp. onion powder
1. Bring medium saucepan of water to a boil over high heat.
2. Add artichoke hearts and spinach; cook for 1 minute. Remove from heat and drain well.
3. Place artichoke mixture in food processor. Add avocado, lemon juice, yeast, garlic, salt, pepper, and onion powder; process until smooth.
4. Use as many carrots as you’d like for one serving
DINNER: Spaghetti Squash w/Pine Nut pesto
Spaghetti Squash
Organic tomato sauce
2 cups packed fresh basil
3 Tbsp pine nuts
3 large cloves garlic, peeled
2 Tbsp lemon juice
3-4 Tbsp nutritional yeast
2-3 Tbsp olive oil
3-5 tbsp water if needed for consistency Instructions: 1. Heat oven to 400 F. Slice squash in half lengthwise and scoop out seeds. Drizzle halves with the olive oil. Place squash cut side down on baking sheet and roast until tender, 45-50 minutes. Let it cool for a few. Use a fork to scrape out “spaghetti.” 2. While squash is baking make the basil pesto by combining basil, pine nuts, garlic, lemon juice, yeast, and olive oil in food processor. Pulse until it has a thick paste form 3. Place as much spaghetti squash as you want (no carb worries here!) and top with 1/2-1 cup of heated spaghetti sauce. Put 2 heaping tablespoons of pesto on top and ENJOY! Put on extra nutritional yeast in place of parmesan cheese
Shopping list:
Box of spinach
Almond milk
Peanut butter
Cacao nibs (optional)
5 apples or any fruit you’d like
Bag of almonds
Wraps (I love food for life brand Ezekiel found in frozen organic section)
4-5 ripe avocados
1 yellow onion
1 bunch of broccoli
Nutritional Yeast
1 15oz can of artichoke hearts
Lemon
garlic
1 medium ripe spaghetti squash
Jar of organic tomato sauce
Bunch of basil
3 tbsp worth of pine nuts (get more to use for future salad toppings!)
Household Items:
Olive oil
Sea salt
Black pepper
Onion powder
Want more? I give ALL my best recipes, tips, tricks and accountability to those that invest in their own health. When you work with me 1on1 you get:
12 months of at home workouts (for every fitness level, style, or size)
30 days of Superfood smoothies (plant based) to nourish your body, give you energy, and fight cravings
Lifetime access to private community of like-minded people working on similar goals
Tailored meal plans based on your preferences and lifestyle
1on1 consultation with me to go over your game plan, goals and struggles
Weekly check ins to hold you accountable to your goals
