Meal Plan - 3000 calorie vegan meal plan

Grocery List Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Recipes

Don't forget to generate your plan for next week on

https://www.strongrfastr.com

Day 1 2978 cals 243g protein (33%) 83g fat (25%) 245g carbs (33%) 70g fiber (9%)

Breakfast Lunch
525 cals, 21g protein, 48g net carbs, 24g fat 975 cals, 66g protein, 83g net carbs, 33g fat

High-protein granola bar Chunky canned soup (non-creamy)

2 bar(s)- 408 cals 3 1/2 can(s)- 865 cals

Banana Roasted almonds

1 banana(s)- 117 cals 1/8 cup(s)- 111 cals

Snacks Dinner
390 cals, 41g protein, 42g net carbs, 2g fat 705 cals, 30g protein, 70g net carbs, 22g fat

Green protein shake Teriyaki chickpea stir fry

391 cals 554 cals

Simple mixed greens and tomato salad

151 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals
Day 2 2965 cals 214g protein (29%) 112g fat (34%) 206g carbs (28%) 68g fiber (9%)

Breakfast Lunch
525 cals, 21g protein, 48g net carbs, 24g fat 965 cals, 37g protein, 44g net carbs, 62g fat

High-protein granola bar Veggie stuffed tomatoes (dairy-free)

2 bar(s)- 408 cals 5 stuffed tomato(es)- 652 cals

Banana Soy milk

1 banana(s)- 117 cals 3 2/3 cup(s)- 311 cals

Snacks Dinner
390 cals, 41g protein, 42g net carbs, 2g fat 705 cals, 30g protein, 70g net carbs, 22g fat

Green protein shake Teriyaki chickpea stir fry

391 cals 554 cals

Simple mixed greens and tomato salad

151 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals

Day 3 2997 cals 191g protein (26%) 139g fat (42%) 171g carbs (23%) 72g fiber (10%)

Breakfast Lunch
470 cals, 25g protein, 31g net carbs, 21g fat 965 cals, 37g protein, 44g net carbs, 62g fat

Berry smoothie bowl Veggie stuffed tomatoes (dairy-free)

182 cals 5 stuffed tomato(es)- 652 cals

Basic chia pudding Soy milk

186 cals 3 2/3 cup(s)- 311 cals

Almond milk
1 cup(s)- 101 cals

Snacks Dinner
230 cals, 8g protein, 13g net carbs, 10g fat 955 cals, 37g protein, 81g net carbs, 44g fat

Roasted peanuts Ginger coconut chickpea soup

1/8 cup(s)- 115 cals 914 cals

Blackberries Pita bread

1 2/3 cup(s)- 116 cals 1/2 pita bread(s)- 39 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals
Day 4 3040 cals 188g protein (25%) 106g fat (31%) 253g carbs (33%) 79g fiber (10%)

Breakfast Lunch
470 cals, 25g protein, 31g net carbs, 21g fat 1005 cals, 34g protein, 126g net carbs, 29g fat

Berry smoothie bowl Pumpkin seeds

182 cals 183 cals

Basic chia pudding Herby chickpeas over rice

186 cals 653 cals

Almond milk Orange

1 cup(s)- 101 cals 2 orange(s)- 170 cals

Snacks Dinner
230 cals, 8g protein, 13g net carbs, 10g fat 955 cals, 37g protein, 81g net carbs, 44g fat

Roasted peanuts Ginger coconut chickpea soup

1/8 cup(s)- 115 cals 914 cals

Blackberries Pita bread

1 2/3 cup(s)- 116 cals 1/2 pita bread(s)- 39 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals

Day 5 2948 cals 253g protein (34%) 85g fat (26%) 221g carbs (30%) 72g fiber (10%)

Breakfast Lunch
470 cals, 25g protein, 31g net carbs, 21g fat 830 cals, 67g protein, 43g net carbs, 38g fat

Berry smoothie bowl Garlic pepper seitan

182 cals 685 cals

Basic chia pudding Simple salad with tomatoes and carrots

186 cals 147 cals

Almond milk
1 cup(s)- 101 cals

Snacks Dinner
390 cals, 30g protein, 8g net carbs, 20g fat 875 cals, 46g protein, 135g net carbs, 4g fat

Roasted almonds Lentil and veggie soup

1/8 cup(s)- 111 cals 740 cals

Edamame Dried cranberries

278 cals 1/4 cup- 136 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals
Day 6 3024 cals 241g protein (32%) 102g fat (30%) 227g carbs (30%) 59g fiber (8%)

Breakfast Lunch
435 cals, 19g protein, 48g net carbs, 13g fat 980 cals, 40g protein, 73g net carbs, 50g fat

Banana fritters (vegan) Tofu lo-mein

219 cals 677 cals

Berry chia protein smoothie (dairy-free) Simple mixed greens and tomato salad
217 cals 302 cals

Snacks Dinner
390 cals, 30g protein, 8g net carbs, 20g fat 840 cals, 67g protein, 94g net carbs, 16g fat

Roasted almonds Teriyaki seitan with veggies and rice

1/8 cup(s)- 111 cals 789 cals

Edamame Simple salad with tomatoes and carrots

278 cals 49 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals

Day 7 3024 cals 241g protein (32%) 102g fat (30%) 227g carbs (30%) 59g fiber (8%)

Breakfast Lunch
435 cals, 19g protein, 48g net carbs, 13g fat 980 cals, 40g protein, 73g net carbs, 50g fat

Banana fritters (vegan) Tofu lo-mein

219 cals 677 cals

Berry chia protein smoothie (dairy-free) Simple mixed greens and tomato salad
217 cals 302 cals

Snacks Dinner
390 cals, 30g protein, 8g net carbs, 20g fat 840 cals, 67g protein, 94g net carbs, 16g fat

Roasted almonds Teriyaki seitan with veggies and rice

1/8 cup(s)- 111 cals 789 cals

Edamame Simple salad with tomatoes and carrots

278 cals 49 cals

Protein Supplement(s)
380 cals, 85g protein, 3g net carbs, 2g fat

Protein shake
3 1/2 scoop- 382 cals
Grocery List

Legumes and Legume Products Snacks

chickpeas, canned high-protein granola bar
3 can (1307g) 4 bar (160g)
lentils, raw
1 2/3 cup (320g) Fruits and Fruit Juices
roasted peanuts
4 tbsp (37g) banana
soy sauce 7 medium (7" to 7-7/8" long) (843g)
1 tbsp (15mL) orange
extra firm tofu 5 orange (770g)
1 lbs (454g) blackberries
3 1/3 cup (480g)
dried cranberries
Other
4 tbsp (40g)
teriyaki sauce
3/4 cup (182mL) Beverages
mixed greens
18 cup (540g) water
vegan cheese, shredded 2 gallon (7334mL)
13 1/4 tbsp (92g) protein powder
italian seasoning 27 scoop (1/3 cup ea) (837g)
5 tsp (18g) protein powder, vanilla
soy milk, unsweetened 3 scoop (1/3 cup ea) (93g)
1/2 gallon (1759mL) almond milk, unsweetened
frozen mixed berries 6 cup (1411mL)
2 1/2 cup (340g)
nutritional yeast Soups, Sauces, and Gravies
4 tsp (5g)
chunky canned soup (non-creamy varieties)
3 1/2 can (~19 oz) (1841g)
Fats and Oils vegetable broth
oil 2 2/3 cup(s) (mL)
2 oz (56mL) oriental flavored ramen
salad dressing 1 package with flavor packet (85g)
1 1/4 cup (298mL)
olive oil Nut and Seed Products
1/4 lbs (135mL)
almonds
coconut oil
1/2 cup, whole (72g)
1/2 tbsp (7g)
chia seeds
2 3/4 oz (78g)
Vegetables and Vegetable Products flax seeds
frozen mixed veggies 1/2 tbsp (5g)
3 1/4 lbs (1485g) coconut milk, canned
tomatoes 2/3 can (302mL)
15 medium whole (2-3/5" dia) (1831g) roasted pumpkin seeds, unsalted
fresh spinach 4 tbsp (30g)
8 cup(s) (240g) flaxseed powder
zucchini 3 tbsp (21g)
2 1/2 large (808g)
Spices and Herbs
onion salt
4 1/2 medium (2-1/2" dia) (498g) 5 g (5g)
fresh ginger cinnamon
2/3 slices (1" dia) (1g) 1 tsp (3g)
garlic vanilla extract
6 1/2 clove(s) (20g) 1/2 tbsp (8mL)
fresh parsley turmeric, ground
3 tbsp chopped (11g) 1/3 tsp (1g)
kale leaves curry powder
1 1/3 cup, chopped (53g) 4 tsp (8g)
edamame, frozen, shelled black pepper
6 cup (708g) 2 dash, ground (1g)
green pepper
2 tbsp, chopped (19g) Sweets
carrots
5/8 medium (38g) maple syrup
romaine lettuce 1 2/3 fl oz (37mL)
1 1/4 hearts (625g)
Baked Products
pita bread
1 pita, small (4" dia) (28g)

Cereal Grains and Pasta

long-grain white rice
1 cup (177g)
seitan
1 1/2 lbs (624g)
Recipes

Breakfast 1
Eat on day 1, day 2

High-protein granola bar

2 bar(s) - 408 cals 20g protein 24g fat 24g carbs 4g fiber
For single meal: For all 2 meals:
high-protein granola bar high-protein granola bar
2 bar (80g) 4 bar (160g)

1. This recipe has no instructions.

Banana
1 banana(s) - 117 cals 1g protein 0g fat 24g carbs 3g fiber
For single meal: For all 2 meals:
banana banana
1 medium (7" to 7-7/8" long) (118g) 2 medium (7" to 7-7/8" long) (236g)

1. This recipe has no instructions.

Breakfast 2
Eat on day 3, day 4, day 5

Berry smoothie bowl

182 cals 15g protein 3g fat 19g carbs 6g fiber
For single meal: For all 3 meals:
chia seeds chia seeds
4 dash (2g) 1/2 tbsp (7g)
protein powder protein powder
1/2 scoop (1/3 cup ea) (16g) 1 1/2 scoop (1/3 cup ea) (47g)
frozen mixed berries frozen mixed berries
1/2 cup (68g) 1 1/2 cup (204g)
flax seeds flax seeds
4 dash (2g) 1/2 tbsp (5g)
almond milk, unsweetened almond milk, unsweetened
1/8 cup(s) (30mL) 3/8 cup(s) (90mL)
banana, sliced, frozen banana, sliced, frozen
1/2 small (6" to 6-7/8" long) (51g) 1 1/2 small (6" to 6-7/8" long) (152g)

1. Blend all ingredients in a blender. Serve in a bowl.

Basic chia pudding

186 cals 6g protein 10g fat 9g carbs 8g fiber
For single meal: For all 3 meals:
maple syrup maple syrup
1 tsp (5mL) 1 tbsp (15mL)
cinnamon cinnamon
2 dash (1g) 1/4 tbsp (2g)
vanilla extract vanilla extract
1/2 tsp (3mL) 1/2 tbsp (8mL)
almond milk, unsweetened almond milk, unsweetened
1/2 cup(s) (120mL) 1 1/2 cup(s) (360mL)
chia seeds chia seeds
1 1/2 tbsp (21g) 1/4 cup (64g)

1. Mix all ingredients together in a small container. Cover and refrigerate mixture 2 hours to overnight, until
chia seeds plump up. Serve.

Almond milk
1 cup(s) - 101 cals 4g protein 8g fat 4g carbs 0g fiber
For single meal: For all 3 meals:
almond milk, unsweetened almond milk, unsweetened
1 cup(s) (240mL) 3 cup(s) (720mL)

1. This recipe has no instructions.

Breakfast 3
Eat on day 6, day 7

Banana fritters (vegan)

219 cals 3g protein 8g fat 28g carbs 5g fiber
For single meal: For all 2 meals:
water water
1/4 cup(s) (59mL) 1/2 cup(s) (119mL)
flaxseed powder flaxseed powder
1 1/2 tbsp (11g) 3 tbsp (21g)
banana, very ripe banana, very ripe
3/4 medium (7" to 7-7/8" long) (89g) 1 1/2 medium (7" to 7-7/8" long)
salt (177g)
1/4 dash (0g) salt
coconut oil 1/2 dash (0g)
1/4 tbsp (3g) coconut oil
cinnamon 1/2 tbsp (7g)
1 dash (0g) cinnamon
maple syrup 2 dash (1g)
3/4 tbsp (11mL) maple syrup
1 1/2 tbsp (23mL)

1. In a medium-sized bowl, mash the bananas.

2. Mix the flaxseed and water together and add to the bananas.
3. Add the salt and cinnamon and stir to combine.
4. Heat griddle and melt the coconut oil.
5. Ladle the batter onto the pan- either in strips or as small pancakes.
6. Once they have firmed up on one side, flip and finish cooking the other side.
7. Serve with maple syrup.

Berry chia protein smoothie (dairy-free)

217 cals 16g protein 5g fat 20g carbs 6g fiber
For single meal: For all 2 meals:
almond milk, unsweetened almond milk, unsweetened
1/2 cup (120mL) 1 cup (240mL)
frozen mixed berries frozen mixed berries
1/2 cup (68g) 1 cup (136g)
banana, sliced & frozen banana, sliced & frozen
1/2 small (6" to 6-7/8" long) (51g) 1 small (6" to 6-7/8" long) (101g)
chia seeds chia seeds
1/4 tbsp (4g) 1/2 tbsp (7g)
protein powder protein powder
1/2 scoop (1/3 cup ea) (16g) 1 scoop (1/3 cup ea) (31g)

1. Put all ingredients in a blender and blend until smooth. Serve.

Lunch 1
Eat on day 1

Chunky canned soup (non-creamy)

3 1/2 can(s) - 865 cals 63g protein 24g fat 81g carbs 19g fiber
Makes 3 1/2 can(s)
chunky canned soup (non-creamy 1. Prepare according to
varieties) instructions on package.
3 1/2 can (~19 oz) (1841g)

Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
Makes 1/8 cup(s)
almonds 1. This recipe has no
2 tbsp, whole (18g) instructions.

Lunch 2
Eat on day 2, day 3

Veggie stuffed tomatoes (dairy-free)

5 stuffed tomato(es) - 652 cals 12g protein 46g fat 36g carbs 12g fiber
 For single meal: For all 2 meals:
vegan cheese, shredded vegan cheese, shredded
6 1/2 tbsp (46g) 13 tbsp (92g)
tomatoes tomatoes
5 medium whole (2-3/5" dia) (615g) 10 medium whole (2-3/5" dia)
zucchini, diced (1230g)
1 1/4 large (404g) zucchini, diced
onion, diced 2 1/2 large (808g)
1 1/4 medium (2-1/2" dia) (138g) onion, diced
fresh spinach 2 1/2 medium (2-1/2" dia) (275g)
2 1/2 cup(s) (75g) fresh spinach
italian seasoning 5 cup(s) (150g)
2 1/2 tsp (9g) italian seasoning
salt 5 tsp (18g)
1/3 tsp (2g) salt
olive oil 5 dash (4g)
2 1/2 tbsp (38mL) olive oil
5 tbsp (75mL)

1. Preheat oven to 350 F (180 C).

2. Cut the top off each tomato and discard.
3. Take a spoon and hollow out each tomato, being sure not to puncture the walls. Discard the pulp and
seeds.
4. Dry out the inside of the tomatoes with a paper towel. Salt insides and turn up side down over a paper
towel to allow for further draining; set aside.
5. Dice zucchini and onion.
6. Heat oil in a skillet over medium heat. Add in zucchini, onion, Italian seasoning, and salt/pepper (to
taste). Sauté until veggies have softened, about 4 minutes.
7. Toss in spinach and cook for another 2 minutes until wilted. Remove from heat.
8. Place tomatoes right side up on a baking dish. Take about half of the cheese and sprinkle at the bottom
the tomatoes.
9. Stuff tomatoes with the veggie mixture and top with remaining cheese.
10. Bake for about 20-25 minutes until tomatoes are piping hot.
11. Optionally: place under broiler for about a minute to brown cheese.

Soy milk
3 2/3 cup(s) - 311 cals 26g protein 17g fat 7g carbs 7g fiber
For single meal: For all 2 meals:
soy milk, unsweetened soy milk, unsweetened
1/4 gallon (880mL) 1/2 gallon (1760mL)

1. This recipe has no instructions.

Lunch 3
Eat on day 4

Pumpkin seeds
183 cals 9g protein 15g fat 2g carbs 2g fiber
roasted pumpkin seeds, unsalted 1. This recipe has no
4 tbsp (30g) instructions.

Herby chickpeas over rice

653 cals 23g protein 14g fat 92g carbs 17g fiber
oil 1. Cook rice according to
1/2 tbsp (8mL) package and set aside.
fresh parsley, chopped
2. Heat oil in a skillet over
3 tbsp chopped (11g)
onion, diced medium heat. Add onion
3/4 medium (2-1/2" dia) (83g) and cook 5-10 minutes
long-grain white rice until softened.
6 tbsp (69g) 3. Add in chickpeas and
chickpeas, canned, rinsed & drained some salt and pepper and
3/4 can (336g) cook for 7-10 minutes until
golden.
4. Turn off heat and stir in
parsley
5. Serve chickpea mixture
over rice.

Orange
2 orange(s) - 170 cals 3g protein 0g fat 32g carbs 7g fiber
Makes 2 orange(s)
orange 1. This recipe has no
2 orange (308g) instructions.
Lunch 4
Eat on day 5

Garlic pepper seitan

685 cals 61g protein 33g fat 33g carbs 3g fiber
olive oil 1. Heat olive oil in a skillet
2 tbsp (30mL) over medium-low heat.
onion
2. Add onions and garlic, and
4 tbsp, chopped (40g)
garlic, minced cook, stirring until lightly
2 1/2 clove(s) (8g) browned.
green pepper 3. Increase the heat to
2 tbsp, chopped (19g) medium, and add the
seitan, chicken style green pepper and seitan to
1/2 lbs (227g) the pan, stirring to coat the
black pepper
seitan evenly.
2 dash, ground (1g)
water 4. Season with salt and
1 tbsp (15mL) pepper. Add the water,
salt reduce heat to low, cover,
1 dash (1g) and simmer for 35 minutes
in order for the seitan to
absorb the flavors.
5. Cook, stirring until
thickened, and serve
immediately.

Simple salad with tomatoes and carrots

147 cals 6g protein 5g fat 11g carbs 10g fiber
salad dressing 1. In a large bowl, add the
1 tbsp (17mL) lettuce, tomato, and
tomatoes, diced carrots; mix.
3/4 medium whole (2-3/5" dia) (92g)
carrots, sliced 2. Pour dressing over when
3/8 medium (23g) serving.
romaine lettuce, roughly chopped
3/4 hearts (375g)
Lunch 5
Eat on day 6, day 7

Tofu lo-mein
677 cals 33g protein 32g fat 52g carbs 12g fiber
For single meal: For all 2 meals:
frozen mixed veggies frozen mixed veggies
1/2 lbs (227g) 1 lbs (454g)
olive oil olive oil
1 tbsp (15mL) 2 tbsp (30mL)
water water
3/4 cup(s) (178mL) 1 1/2 cup(s) (356mL)
soy sauce soy sauce
1/2 tbsp (8mL) 1 tbsp (15mL)
oriental flavored ramen oriental flavored ramen
1/2 package with flavor packet (43g) 1 package with flavor packet (85g)
extra firm tofu extra firm tofu
1/2 lbs (227g) 1 lbs (454g)

1. Press tofu between paper towels to remove some of the water; cut into bite-sized cubes. Heat olive oil in
large skillet over medium-high heat. Add tofu, and fry until golden brown, about 15 minutes. Stir
occasionally to prevent burning.
2. Meanwhile bring water to a boil in a medium saucepan. Add noodles from ramen package, reserving the
seasoning envelopes. Boil for about 2 minutes, until the noodles soften. Drain.
3. Add the stir-fry vegetables to the pan with the tofu, and season with the ramen noodle seasoning packet.
Cook, stirring occasionally until vegetables are tender, but not mushy. Add noodles, and stir to blend.
Season with soy sauce and serve.

Simple mixed greens and tomato salad

302 cals 6g protein 19g fat 21g carbs 6g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
6 tbsp (90mL) 3/4 cup (180mL)
mixed greens mixed greens
6 cup (180g) 12 cup (360g)
tomatoes tomatoes
1 cup cherry tomatoes (149g) 2 cup cherry tomatoes (298g)

1. Mix greens, tomatoes, and dressing in a small bowl. Serve.

Snacks 1
Eat on day 1, day 2

Green protein shake

391 cals 41g protein 2g fat 42g carbs 12g fiber
For single meal: For all 2 meals:
fresh spinach fresh spinach
1 1/2 cup(s) (45g) 3 cup(s) (90g)
water water
3/8 cup(s) (89mL) 3/4 cup(s) (178mL)
orange, peeled, sliced, and orange, peeled, sliced, and
deseeded deseeded
1 1/2 orange (231g) 3 orange (462g)
protein powder, vanilla protein powder, vanilla
1 1/2 scoop (1/3 cup ea) (47g) 3 scoop (1/3 cup ea) (93g)
banana, frozen banana, frozen
3/4 medium (7" to 7-7/8" long) (89g) 1 1/2 medium (7" to 7-7/8" long)
(177g)

1. Put all ingredients in a blender (if banana isn't frozen, toss in a few ice cubes).
2. Blend thoroughly. Add more water, if needed.
3. Serve promptly.

Snacks 2
Eat on day 3, day 4

Roasted peanuts
1/8 cup(s) - 115 cals 4g protein 9g fat 2g carbs 2g fiber
For single meal: For all 2 meals:
roasted peanuts roasted peanuts
2 tbsp (18g) 4 tbsp (37g)

1. This recipe has no instructions.

Blackberries
1 2/3 cup(s) - 116 cals 3g protein 1g fat 10g carbs 13g fiber
 For single meal: For all 2 meals:
blackberries blackberries
1 2/3 cup (240g) 3 1/3 cup (480g)

1. Rinse blackberries and serve.

Snacks 3
Eat on day 5, day 6, day 7

Roasted almonds
1/8 cup(s) - 111 cals 4g protein 9g fat 2g carbs 2g fiber
For single meal: For all 3 meals:
almonds almonds
2 tbsp, whole (18g) 6 tbsp, whole (54g)

1. This recipe has no instructions.

Edamame
278 cals 26g protein 11g fat 7g carbs 11g fiber
For single meal: For all 3 meals:
edamame, frozen, shelled edamame, frozen, shelled
2 cup (236g) 6 cup (708g)

1. Prepare edamame according to its package. Serving size is for shelled edamame. Do not eat the pods,
only eat the seeds.
Dinner 1
Eat on day 1, day 2

Teriyaki chickpea stir fry

554 cals 27g protein 13g fat 59g carbs 23g fiber
For single meal: For all 2 meals:
chickpeas, canned, drained and chickpeas, canned, drained and
rinsed rinsed
3/4 can (336g) 1 1/2 can (672g)
teriyaki sauce teriyaki sauce
3 tbsp (45mL) 6 tbsp (90mL)
oil oil
1 tsp (6mL) 3/4 tbsp (11mL)
frozen mixed veggies frozen mixed veggies
3/4 10oz package (213g) 1 1/2 10oz package (426g)

1. Heat oil in a skillet over medium heat. Add chickpeas and stir occasionally, cooking for about 5 minutes
until lightly browned.
2. Add in frozen vegetables with a splash of water and cook for about 6-8 minutes until vegetables are soft
and heated.
3. Stir in teriyaki sauce and cook until heated through, 1-2 minutes. Serve.

Simple mixed greens and tomato salad

151 cals 3g protein 9g fat 10g carbs 3g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
3 tbsp (45mL) 6 tbsp (90mL)
mixed greens mixed greens
3 cup (90g) 6 cup (180g)
tomatoes tomatoes
1/2 cup cherry tomatoes (75g) 1 cup cherry tomatoes (149g)

1. Mix greens, tomatoes, and dressing in a small bowl. Serve.

Dinner 2
Eat on day 3, day 4

Ginger coconut chickpea soup

914 cals 35g protein 44g fat 74g carbs 20g fiber
For single meal: For all 2 meals:
turmeric, ground turmeric, ground
1 1/3 dash (0g) 1/3 tsp (1g)
water water
1 2/3 cup(s) (395mL) 3 1/3 cup(s) (790mL)
lentils, raw, rinced lentils, raw, rinced
1/2 cup (96g) 1 cup (192g)
coconut milk, canned coconut milk, canned
1/3 can (150mL) 2/3 can (301mL)
chickpeas, canned, drained chickpeas, canned, drained
1/3 can (149g) 2/3 can (299g)
curry powder curry powder
2 tsp (4g) 4 tsp (8g)
fresh ginger, diced fresh ginger, diced
1/3 slices (1" dia) (1g) 2/3 slices (1" dia) (1g)
garlic, diced garlic, diced
1 1/3 clove(s) (4g) 2 2/3 clove(s) (8g)
onion, diced onion, diced
1/3 large (50g) 2/3 large (100g)
oil oil
2 tsp (10mL) 4 tsp (20mL)

1. Heat oil large saucepan over medium heat and add onions, garlic, and ginger. Stir frequently and cook
for about 7 minutes.
2. Add in curry powder and turmeric and cook 1 minute, stirring constantly.
3. Add chickpeas, coconut milk, lentils and water. Stir, bring to a simmer, reduce heat, and simmer for
about 30 minutes. Season with salt/pepper to taste and serve.

Pita bread
1/2 pita bread(s) - 39 cals 1g protein 0g fat 7g carbs 1g fiber
For single meal: For all 2 meals:
pita bread pita bread
1/2 pita, small (4" dia) (14g) 1 pita, small (4" dia) (28g)

1. Cut pita into triangles and serve. If desired, pitas can also be warmed by microwaving or placing them in
a warm oven or toaster oven.
Dinner 3
Eat on day 5

Lentil and veggie soup

740 cals 46g protein 4g fat 104g carbs 27g fiber
lentils, raw 1. Put all ingredients in a
2/3 cup (128g) large pot and bring to a
vegetable broth boil.
2 2/3 cup(s) (mL)
kale leaves 2. Let cook for 15-20 minutes
1 1/3 cup, chopped (53g) until lentils are soft.
nutritional yeast 3. Season with salt and
4 tsp (5g) pepper to taste. Serve.
garlic
1 1/3 clove(s) (4g)
frozen mixed veggies
2 cup (270g)

Dried cranberries
1/4 cup - 136 cals 0g protein 0g fat 31g carbs 2g fiber
Makes 1/4 cup
dried cranberries 1. This recipe has no
4 tbsp (40g) instructions.
Dinner 4
Eat on day 6, day 7

Teriyaki seitan with veggies and rice

789 cals 65g protein 15g fat 90g carbs 9g fiber
For single meal: For all 2 meals:
seitan, cut into strips seitan, cut into strips
7 oz (198g) 14 oz (397g)
oil oil
1 3/4 tsp (9mL) 3 1/2 tsp (17mL)
teriyaki sauce teriyaki sauce
3 tbsp (47mL) 6 1/4 tbsp (93mL)
frozen mixed veggies frozen mixed veggies
5/8 package (10 oz ea) (168g) 1 1/6 package (10 oz ea) (336g)
long-grain white rice long-grain white rice
1/4 cup (54g) 9 1/3 tbsp (108g)

1. Cook the rice and frozen veggies according to their packages. Set aside.
2. Meanwhile, heat the oil in a skillet over medium heat. Add the seitan and cook, stirring for 4-5 minutes or
until browned and crisped.
3. Reduce heat to low and add the teriyaki sauce and veggies to the pan. Cook until heated through and
coated.
4. Serve over rice.

Simple salad with tomatoes and carrots

49 cals 2g protein 2g fat 4g carbs 3g fiber
For single meal: For all 2 meals:
salad dressing salad dressing
1 tsp (6mL) 3/4 tbsp (11mL)
tomatoes, diced tomatoes, diced
1/4 medium whole (2-3/5" dia) (31g) 1/2 medium whole (2-3/5" dia) (62g)
carrots, sliced carrots, sliced
1/8 medium (8g) 1/4 medium (15g)
romaine lettuce, roughly chopped romaine lettuce, roughly chopped
1/4 hearts (125g) 1/2 hearts (250g)

1. In a large bowl, add the lettuce, tomato, and carrots; mix.

2. Pour dressing over when serving.
Protein Supplement(s)
Eat every day

Protein shake
3 1/2 scoop - 382 cals 85g protein 2g fat 3g carbs 4g fiber
For single meal: For all 7 meals:
water water
3 1/2 cup(s) (830mL) 24 1/2 cup(s) (5807mL)
protein powder protein powder
3 1/2 scoop (1/3 cup ea) (109g) 24 1/2 scoop (1/3 cup ea) (760g)

1. This recipe has no instructions.