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Ami Butler
6 years ago
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1 MEAL PLAN WEEK 4

2 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000 calories a day. 2,000 calories/day is the standard recommendation for women. You may need slightly less or significantly more depending on your height, gender and activity level. To find out how many calories you need each day, you can use the following tool: There is a lot of misguiding information out there, which is why I only refer to Registered Dietitians when it comes to information on vegan nutrition. Two of the best resources are: by Virginia Messina and by Jack Norris

3 OVERVIEW DAY 22 (1942 calories) DAY 24 (1987 calories) DAY 26 (1991 calories) DAY 28 (1988 calories) BREAKFAST BREAKFAST BREAKFAST BREAKFAST Chocolate Chia Pudding w/ Fruity Chocolate Toast Watermelon Mint Cooler w/ Blueberry Oatmeal Strawberries Fresh Berries & Walnuts LUNCH LUNCH LUNCH Spring Roll Lunch Box LUNCH Veggie Rice Bowl Mixed Lentil Salad Chickpea Corn Bowl DINNER DINNER DINNER Orange Ginger White Bean Bowl DINNER Acorn Veggie Soup Lemon Artichoke Pasta Veggie Pasta Bake SNACK SNACK SNACK Fruit & Nuts SNACK Avocado Toast Fruit, Veggies, and Dip Veggies & Nut Butter DAY 25 (1957 calories) DAY 23 (1962 calories) DAY 27 (1989 calories) BREAKFAST BREAKFAST Apple Cinnamon Chia Pudding BREAKFAST Green Smoothie Bowl Fruit Salad w/ Chocolate LUNCH Drizzle & Coconut Water LUNCH Raw Corn & Legume Salad Chili Cinnamon Sweet Potato LUNCH w/ Eggplant & Avocado- DINNER Romaine Veggie Pasta Bake Artichoke Dips Creamy Mushroom Basil Penne DINNER SNACK DINNER Stuffed Acorn Squash Spring Rolls w/ White Bean Fruit and Nut Butter Salad SNACK Fruit & Nuts SNACK Fruit & Nuts

4 STAY HYDRATED Make sure you drink plenty of water during the Vegan Reset. Ideally, you d have 16-32fl.oz. (0.5-1L) first thing in the morning. If you have a hard time drinking large amounts of plain water, try adding sliced lemons (only if the lemons are organic, otherwise simply add the lemon juice only) and/or fresh herbs to your water. When drinking water throughout the day, it aids your digestion if you drink it about 30 to 60 minutes before your meals. In the evenings, how about enjoying some ginger or mint infused hot water before dinner or right before going to bed?

5 MEAL PREP 1/2

6 MEAL PREP ONE - DAY 21 COOK THE BEANS You ll need 3 cups of cooked white beans, which you ll get from 1 cup of dry beans. OR, use 3 jars/cans.

MEAL PREP ONE - DAY 21 BAKE THE SWEET POTATO WEDGES makes 1 serving 2 cups of sweet potatoes OR yams, cut into wedges ( about 1 large sweet potato or 2 small ones) 1/2 tsp chili flakes (adjust

7 MEAL PREP ONE - DAY 21 BAKE THE SWEET POTATO WEDGES makes 1 serving 2 cups of sweet potatoes OR yams, cut into wedges ( about 1 large sweet potato or 2 small ones) 1/2 tsp chili flakes (adjust depending on how spicy you want it to be) 1 tsp ground cinnamon 1/2 tsp sea salt 1 tbsp olive oil 1 garlic clove, minced Directions: 1 Preheat the oven to 400F/200C 2 In a bowl, coat the sweet potato wedges with the olive oil, garlic and seasonings, mix well (works best when you re using your hands) 3 Line a baking tray with parchment paper and bake the wedges for 45 minutes. 4 Let cool and store in an airtight container in the fridge.

MEAL PREP ONE - DAY 21 BAKE THE SMOKEY VEGGIES (note: you can bake this at the same time as the sweet potato wedges) Makes 3 servings 1/2 eggplant 1 small zucchini 3 carrots 1 tbsp olive oil 2 tsp

8 MEAL PREP ONE - DAY 21 BAKE THE SMOKEY VEGGIES (note: you can bake this at the same time as the sweet potato wedges) Makes 3 servings 1/2 eggplant 1 small zucchini 3 carrots 1 tbsp olive oil 2 tsp liquid smoke 1/2 tsp smoked paprika 1 tsp soy sauce 1 tsp maple syrup 1 pinch sea salt NOTE: bake the other half of the eggplant (no need to cut it) on the same tray and for the same time but without the seasonings. You ll need it for the eggplant dip. Directions: 1 Cut the vegetables into thin stripes 2 mix all other ingredients in a small bowl and coat the veggies with the mixture 3 place them on a baking tray lined with parchment paper and bake at the same time as the sweet potatoes, at 400F/200C for 45 min. (add to the oven after 15 min)

MEAL PREP ONE - DAY 21 COOK THE LENTIL MIX Makes 2 servings of approx 1 cup each Ingredients 2/3 cup mixed lentils measured dry (red, yellow and green, for instance) 1 tbsp olive oil 2 tsp liquid

9 MEAL PREP ONE - DAY 21 COOK THE LENTIL MIX Makes 2 servings of approx 1 cup each Ingredients 2/3 cup mixed lentils measured dry (red, yellow and green, for instance) 1 tbsp olive oil 2 tsp liquid smoke (optional) 1 stalk of celery, chopped 1 small onion, chopped 2 garlic, minced 1 handful fresh parsley, chopped 2 cups vegetable broth sea salt and pepper to taste 3 tbsp chopped walnuts Directions: 1 In a large pot, heat the olive oil, celery, garlic, onion and lentils at high heat for 2 minutes. Stir well. 2 Add the vegetable broth to the pot and bring to a boil. Reduce the heat to medium-high and cook for 15 minutes. 3 Add the walnuts and liquid smoke, sea salt and pepper, stir well, reduce the heat to low-medium and let simmer for 5 more minutes. 4 Remove from heat, mix in the chopped parsley, let cool and store in an airtight container in the fridge.

MEAL PREP ONE - DAY 21 MAKE THE EGGPLANT DIP Makes 3 servings (you ll need 1 for Tuesday s lunch and 2 for snacks) 1/2 baked eggplant 3 tbsp tahini 1 lemon, the juice 1 pinch sea salt 1 pinch ground

10 MEAL PREP ONE - DAY 21 MAKE THE EGGPLANT DIP Makes 3 servings (you ll need 1 for Tuesday s lunch and 2 for snacks) 1/2 baked eggplant 3 tbsp tahini 1 lemon, the juice 1 pinch sea salt 1 pinch ground pepper 1 garlic clove, minced 1/4 cup water Directions: 1 Remove the skin from the eggplant 2 blend (or mash using a fork) all ingredients until smooth. 3 Store in an airtight container in the fridge. Note: if you happen to have cumin in your pantry, feel free to add a pinch of that as well.

11 MEAL PREP ONE - DAY 21 PREP THE FRUITS AND VEGGIES Directions: 1. Feel free to cut the veggies for the snacks in advance. It s always best to cut them the day of, but if you know you won t have enough time, feel free to prepare them and store them in an airtight container in a refrigerator.

12 MEAL PREP 2/2

13 MEAL PREP TWO - DAY 25 COOK THE CHICKPEAS You ll need 2 cups of cooked chickpeas, which you ll get from 2/3 cup of dry chickpeas or 2 jars of cooked chickpeas.

MEAL PREP ONE - DAY 25 COOK THE PASTA AND RICE Cook 6oz/162g of dry noodles (gluten-free or not) according to package instructions, but cut the cooking time in

14 MEAL PREP ONE - DAY 25 COOK THE PASTA AND RICE Cook 6oz/162g of dry noodles (gluten-free or not) according to package instructions, but cut the cooking time in half. Drain and set aside. You'll need 2 cups of cooked wild rice, which you'll get from 2/3 cup of dry rice. Let cool and store in an alright container in the fridge.

MEAL PREP ONE - DAY 25 BAKE THE CREAMY PASTA BAKE, SWEET CORN & ACORN SQUASH CREAMY PASTA BAKE makes 2 servings Half cooked noodles (made from 6oz dry pasta) 1 bell pepper, chopped 1/2 zucchini,

15 MEAL PREP ONE - DAY 25 BAKE THE CREAMY PASTA BAKE, SWEET CORN & ACORN SQUASH CREAMY PASTA BAKE makes 2 servings Half cooked noodles (made from 6oz dry pasta) 1 bell pepper, chopped 1/2 zucchini, diced 1 celery stalk, chopped 1 cup spinach Sauce ingredients: 1/3 cup soaked cashews 1 garlic clove 1 tsp mustard 1/2 cup vegetable broth 1/2 tsp sea salt 1/2 tsp smoked paprika 2 tsp nutritional yeast (optional) 2 tsp cornstarch, optional Directions: Preheat the oven to 400F/200C. Mix the pasta with the veggies and put them in an oven safe dish. Blend the sauce ingredients and pour it on top. Bake for 45 minutes. Let cool and store in an airtight container in the fridge. SWEET CORN & ACORN SQUASH On a separate tray (lined with parchment paper), bake 1 corn on the cob and 1 small acorn squash (deseeded and cut in half, both ends removed) also at 400F/200C for 45 minutes. Let cool and store in airtight containers in the fridge.

MEAL PREP ONE - DAY 25 BAKE THE CURRIED CHICKPEAS Makes 2 servings 2 cups of cooked chickpeas 1 tbsp olive oil 1 tbsp curry powder 1 pinch chili flakes 1/2 tsp sea salt 2 garlic cloves, minced 1

16 MEAL PREP ONE - DAY 25 BAKE THE CURRIED CHICKPEAS Makes 2 servings 2 cups of cooked chickpeas 1 tbsp olive oil 1 tbsp curry powder 1 pinch chili flakes 1/2 tsp sea salt 2 garlic cloves, minced 1 pinch freshly ground pepper 1 pinch smoked paprika Directions: In a bowl, mix all ingredients until all chickpeas are coated. Line a baking tray with parchment paper and spread out the curried chickpeas. Bake for 20 minutes at 400F/200C (you can add it to the oven while the pasta bake, corn and squash are baking, just make sure you remove it after 20 minutes).

MEAL PREP ONE - DAY 25 COOK THE VEGGIE MIX Makes 3 servings 1 kohlrabi, peeled and diced (1/2-1 inch pieces) 2 celery stalks, chopped 2 small (or 1 large) zucchini,

17 MEAL PREP ONE - DAY 25 COOK THE VEGGIE MIX Makes 3 servings 1 kohlrabi, peeled and diced (1/2-1 inch pieces) 2 celery stalks, chopped 2 small (or 1 large) zucchini, diced 1 tbsp olive oil Directions: In a pan, sauté the veggies in the olive oil at medium heat for about 7 minutes. Let cool and store in an airtight container in the fridge.

18 MEAL PREP ONE - DAY 25 MAKE THE CILANTRO TAHINI LIME SAUCE makes 3 servings 3 tbsp tahini 3 limes, the juice 1/4 cup water 1 pinch sea salt 1 handful fresh cilantro Directions: Blend all ingredients until smooth and store in an airtight container in the fridge.

19 THE RECIPES

20 DAY 22 BREAKFAST Chocolate Chia Pudding With Strawberries (489 Cals) Prep time: 2 minutes + overnight. 6 tbsp chia seeds (292 Cals) 3/4 cup cashew milk (19 Cals) 1/4 cup cashew milk (6 Cals) 2 tsp maple syrup (34 Cals) 1 tbsp cacao powder (24 Cals) 1/2 cup halved fresh strawberries (24 Cals) 2 tbsp chopped hazelnuts (90 Cals) Directions: 1. The night before, mix the chia seeds with 3/4 cup cashew milk, the maple syrup and cacao powder in a jar. Store in the fridge overnight. 2. The next morning, add 1/4 cup cashew milk and top with the strawberries and hazelnuts.

21 DAY 22 LUNCH Mixed Lentil Salad (514 Cals) prep time: 2 minutes (add 2-3 minutes if you choose to reheat the lentils) 1 serving mixed lentils (385 Cals) 1 serving smokey baked vegetables (108 Cals) 1 cup butter lettuce, chopped (7 Cals) 1/2 cup spinach (3 Cals) 1 lemon, the juice (11 Cals)

22 DAY 22 DINNER Lemon Artichoke Pasta (531 Cals) prep time: 2 minutes. cook time: 6-10 minutes. total time: 8-12 minutes 3oz spaghetti (gluten free or not), measured dry (305 Cals) 1 tbsp olive oil (119 Cals) 2/3 jar artichoke hearts (4 artichoke hearts) (57 Cals) 1 small lemon (or 1/2 large), juice and zest (11 Cals) 1 pinch chili flakes (optional) (8 Cals) 1 pinch sea salt 1 pinch ground pepper 1 green onion, chopped (3 Cals) 1 garlic clove, minced (5 Cals) 1/3 cup cherry tomatoes, halved (12 Cals) 1 tsp nutritional yeast (10 Cals) 1/2 handful fresh basil (1 Cal) Directions: 1. Cook the pasta according to package instructions. This will take approximately 6-8 minutes. 2. In the meantime, drain the artichokes and remove any excess liquid using a kitchen towel. You can either leave the artichoke hearts whole or chop them. 3. Cook the green onion, garlic and artichoke hearts with the olive oil in a pan at medium to high heat for 4 minutes. Stir well. 4. Reduce the heat to medium and add the lemon juice, lemon zest (only if the lemon is organic), sea salt, pepper and chili flakes. Cook for 2-3 more minutes. When the spaghetti is ready, drain them and add them to the pan, mix everything, remove from stove and transfer to a bowl. 5. Add the tomatoes and basil and top with the nutritional yeast. Enjoy!

23 DAY 22 SNACK Fruit, Veggies, and Dip (409 Calories) 1 serving Eggplant Dip (252 Cals) 1 Bell Pepper (37 Cals) 1 Carrot (25 Cals) 1 Apple (95 Cals)

24 DAY 23 BREAKFAST Green Smoothie Bowl (507 Cals) Prep time: 3 minutes. Total time 3 minutes. 1/2 pineapple (226 Cals) 1/2 cup frozen mango chunks (69 Cals) 2 tsp hemp seeds (35 Cals) 1 cup water 1 cup spinach (7 Cals) 3 tbsp coconut flakes (100 Cals) 1 peach, sliced (59 Cals) 2 tbsp blueberries (11 Cals) Directions: 1. Blend all ingredients except the coconut flakes, peach and blueberries, until smooth. 2. Serve in a bowl and top with the coconut flakes, peach and blueberries.

25 DAY 23 LUNCH Chili Cinnamon Sweet Potato wedges with Eggplant and Avocado-artichoke Dips (538 Cals) Prep time: 3 minutes. total time: 3 minutes. (add 2-3 minutes if you choose to reheat the sweet potatoes) 1 serving chili cinnamon sweet potato wedges (240 Cals) 1 serving eggplant dip (126 Cals) 1/2 avocado (114 Cals) 1 lemon, the juice (11 Cals) 1 pinches sea salt 1 pinch freshly ground pepper 1 pinch smoked paprika (2 cals) 1 handful cilantro (optional) 1/3 jar artichoke hearts, drained chopped (28 Cals) 1 tsp nutritional yeast (10 Cals) 1 cup butter lettuce, chopped (7 Cals) Directions: 1. Using a fork, mash the avocado and mix it with the lemon juice, seasonings, nutritional yeast, artichokes and herbs. 2. Serve everything in a bowl and enjoy.

DAY 23 DINNER Spring Rolls and White Bean Salad (483 Cals) Prep time: 8 minutes Spring Rolls: (this will make 2 servings of the rice paper rolls and 2 servings of the peanut butter sauce, you ll need

26 DAY 23 DINNER Spring Rolls and White Bean Salad (483 Cals) Prep time: 8 minutes Spring Rolls: (this will make 2 servings of the rice paper rolls and 2 servings of the peanut butter sauce, you ll need 1 of each for tonight s dinner and the other one for tomorrow s lunch) 6 rice paper sheets (100 Cals) 1 bell pepper, thinly sliced (18 Cals) 1/2 avocado, thinly sliced (57 Cals) 1 carrot, thinly sliced (13 Cals) 6 small leaves (or 3 large leaves, cut in half) of butter lettuce (7 Cals) Sauce: 2 tbsp peanut butter (96 Cals) 2 tsp soy sauce (3 Cals) 2 tbsp water Side bean salad: 1/2 cup cooked white beans (149 Cals) 1 cup spinach (7 Cals) 1/2 cup radicchio, chopped (5 Cals) 2 tbsp balsamic vinegar (28 Cals) Directions: 1. Use water to soften the rice paper sheets and lay them on a plate. 2. Add the other ingredients and roll the sheets into rolls. Set 3 of them aside for tomorrow s lunch (store in the fridge). 3. Mix the sauce ingredients and serve with the side salad.

27 DAY 23 SNACK Fruit & Nuts (435 Calories) 1/2 pineapple (226 Cals) 1/3 almonds (209 Cals)

28 DAY 24 BREAKFAST Fruity Chocolate Toast (579 Cals) Prep time: 3 minutes. Total time: 3 minutes. 3 slices of gluten-free toast (326 Cals) 1 tbsp of tahini (89 Cals) 1 tbsp of cacao powder (24 Cals) 3 tbsp water 2 tsp maple syrup (34 Cals) 3 strawberries, sliced (11 Cals) 1 peach, sliced (59 Cals) 2 tbsp fresh blueberries (11 Cals) 1 glass of cashew milk (1 cup) (25 Cals) Directions: 1. Mix the tahini, cacao, maple syrup and water using a fork and spread the mixture on the toast slices (you can decide whether or not you wish to toast the bread). 2. Top with fresh fruit and enjoy with a glass of ice cold cashew milk.

29 DAY 24 LUNCH Spring Roll Lunch Box (604 Cals) Prep time: 2 minutes 3 spring rolls (leftover from last night s dinner)(195 Cals) 1 serving peanut butter sauce (leftover from last night s dinner) (99 Cals) 1/2 serving mixed lentils (193 Cals) 1 cup radicchio, chopped (9 Cals) 1 serving smokey vegetables (108 Cals)

30 DAY 24 DINNER Orange Ginger White Bean Bowl (710 Cals) Prep time: 2 min. Cook time: 5 min. Total time: 7 min. 1 1/2 cups cooked white beans (448 Cals) 2 cups spinach (14 Cals) 1 serving baked smokey vegetables (108 Cals) 1/2 orange, the juice and zest (only if organic)(19 Cals) 1 thumb of ginger, grated (2 Cals) 1 tsp olive oil (40 Cals) sea salt and pepper to taste Sauce: 2 tsp tahini (60 Cals) 1/2 orange, the juice (19 Cals) 1 pinch of sea salt Directions: 1. In a pan, sauté the beans in the olive oil with the orange zest, and ginger for 3 minutes at medium heat. 2. Add the spinach and orange juice (don t add too much though, just the equivalent of about 1-2 tbsp) and seasonings and cook for 2 more minutes. 3. Transfer to a bowl. Mix the sauce ingredients using a fork and serve on top of the dish.

31 DAY 24 SNACK Fruit & Nuts (95 Calories) 1 apple (95 Cals)

32 DAY 25 BREAKFAST Apple Cinnamon Chia Pudding (427 Cals) Prep time: 3 minutes + overnight. NOTE: Start preparing this the night before. 6 tbsp chia seeds (292 Cals) 3/4 cup cashew milk (19 Cals) 1/4 cup cashew milk (6 Cals) 1 tbsp maple syrup (51 Cals) 1/2 tsp vanilla extract (optional) (6 Cals) 1/2 apple, sliced (47 Cals) 1 tsp ground cinnamon (6 Cals) Directions: 1. The night before, mix the chia seeds, 3/4 cup cashew milk, maple syrup, cinnamon and vanilla and store in a jar in the fridge overnight. 2. The next morning, add the rest of the cashew milk and top with the apple slices.

33 DAY 25 LUNCH Raw Corn & Legume Salad (486 Cals) Prep time: 2 minutes, add 2-3 minutes if you choose to reheat the legumes. 1 corn on the cob, raw (use a knife to separate the kernels from the cob)(99 Cals) 1/2 cup cooked white beans (149 Cals) 1/2 serving mixed lentils (193 Cals) 1 cup butter lettuce, chopped (8 Cals) 1 cup radicchio, chopped (9 Cals) 2 tbsp balsamic vinegar (28 Cals)

34 DAY 25 DINNER Creamy Mushroom Basil Penne (707 Cals) Prep time: 2 minutes. Cook time: 8 minutes. Total time: 10 minutes. 3 oz (gluten-free) penne, measured dry (306 Cals) 2 cups sliced mushrooms (31 Cals) 1 green onion, chopped (3 Cals) 1 garlic clove, minced (4 Cals) 1 tsp olive oil (40 Cals) 1/2 small zucchini (20 Cals) 1/4 cup pine nuts (227 Cals) 1 lemon, the juice (11 Cals) 1/2 handful fresh basil 2 tbsp water 1 pinch sea salt 1/4 cup black olive, pitted (47 Cals) 1/2 cup cherry tomatoes, halved (18 Cals) 1/2 handful fresh basil Directions: 1. Cook the penne according to package instructions. This usually takes approximately 8 minutes. 2. In the meantime, heat the olive oil in a pan and sauté the mushrooms, green onion and garlic at medium heat for 5 minutes. 3. Blend the pine nuts, zucchini, sea salt, pepper, 1/2 handful fresh basil, lemon juice and water. 4. Add the cooked and drained pasta, as well as the pine sauce, to the pan. Mix well and transfer everything to a bowl or plate. 5. Serve with the tomatoes, olives and more basil and enjoy!

35 DAY 25 SNACK Fruit & Nut Butter (335 cals) 1 1/2 apples (142 Cals) 2 tbsp peanut butter (193 Cals)

36 DAY 26 BREAKFAST Watermelon Mint Cooler with Fresh Berries and Walnuts (561 Cals) prep time: 3 minutes. total time: 3 minutes. 1/2 mini watermelon (or 1/4 large) (257 Cals) 1 handful fresh mint 1/2 cup ice cubes 1 cup strawberries (49 Cals) 1/3 cup walnuts (255 Cals) Directions: 1. Place the ice cubes and mint in a jar. 2. Blend the watermelon and strain it into the jar. 3. Enjoy with strawberries and walnuts. (note: drink the watermelon cooler first and the nuts last (wait a little in between) for optimum digestion).

37 DAY 26 LUNCH Chickpea Corn Bowl (760 Cals) prep time: 2 minutes. Total time: 2 minutes (add 2-3 minutes if you choose to reheat the chickpeas) 1 1/2 servings/cups curried chickpeas (522 Cals) 1 1/2 cups romaine lettuce, chopped (12 Cals) 1 baked corn on the cob (99 Cals) 1 serving cilantro dressing (109 Cals) 1/2 cup cherry tomatoes (18 Cals) Fresh cilantro and/or parsley to garnish

38 DAY 26 DINNER Veggie Pasta Bake (560 Cals) Prep time: 2 min. Total time: 2 min. (Add 2-3 minutes if you choose to reheat the veggie pasta bake) 1 serving veggie pasta bake (487 Cals) 1 cup romaine lettuce, chopped (8 Cals) 2 tsp balsamic vinegar (9 Cals) 1/4 cup black olives, pitted (47 Cals) 1/3 cup cherry tomatoes, halved (9 Cals)

39 DAY 26 SNACK Veggies & Nut Butter (109 cals) 2 stalks celery (13 Cals) 1 tbsp peanut butter (96 Cals)

40 DAY 27 BREAKFAST Fruit Salad with Cashew Chocolate Drizzle and Coconut Water (581 Cals) Prep time 3 min, total time 3 min. 3 peaches, sliced (176 Cals) 1 apple, sliced (95 Cals) 1 cup strawberries, halved (49 Cals) 1/2 cup blueberries (42 Cals) For the chocolate drizzle: 1/4 cup soaked cashews (178 Cals) 1 tbsp cacao powder (24 Cals) 1/4 cup water 1 tsp maple syrup (17 Cals) Directions: 1. Blend the chocolate drizzle ingredients and serve with the fruit salad.

41 DAY 27 LUNCH Veggie Pasta Bake with Romaine (495 Cals) Prep time 2 min, total time 2 min. (add 2-3 minutes if you choose to reheat the pasta bake) 1 serving veggie pasta bake (487 Cals) 1 cup romaine lettuce, chopped (8 Cals)

42 DAY 27 DINNER Stuffed Acorn Squash (565 Cals) prep time: 1 min. Cook time: 2-3 min. Total time 3-4 min. 1/2 baked acorn squash (87 Cals) 1/2 serving curried chickpeas (174 Cals) 1/2 cup cooked wild rice (83 Cals) 1/2 handful fresh parsley 1 tbsp pumpkin seeds (42 Cals) 1 serving veggie mix (70 Cals) 1 serving creamy cilantro dressing (109 Cals) Instructions: 1. In a pan, mix the chickpeas, rice and veggie mix and reheat at high heat for 2-3 minutes. 2. Place the squash on a plate and fill with the other ingredients.

43 DAY 27 SNACK Fruit & Nuts (346 Calories) 1/2 mini watermelon (or 1/4 large)(257 Cals) 2 tbsp cashews (89 Cals)

44 DAY 28 BREAKFAST Blueberry Oatmeal (391 Cals) Prep time: 2 minutes. Cook time: 2 minutes. Total time: 4 minutes. 1/2 cup dry quick oats (153 Cals) 1 cup cashew milk (25 Cals) 2 tsp maple syrup (34 Cals) 1/2 tsp vanilla extract (6 Cals) 2 tsp hemp seed (35 Cals) 1/2 cup blueberries (fresh or frozen)(42 Cals) 1 tbsp peanut butter (96 Cals) Directions: 1. In a small pot, mix the oats with the water with the cashew milk and cook at high heat for 2 minutes. 2. Add a little liquid if necessary and stir well. Transfer to a bowl and mix with all other ingredients.

45 DAY 28 LUNCH Veggie Rice Bowl (654 Cals) Prep time: 2 minutes. Total time: 2 minutes. (Add 2-3 minutes if you choose to reheat the rice and veggies) 1 1/2 cups cooked wild rice (248 Cals) 1 serving veggie mix (70 Cals) 1 serving creamy cilantro dressing (109 Cals) 1 avocado, diced (227 Cals)

46 DAY 28 DINNER Acorn Veggie Soup (485 Cals) Prep time: 3 min. cook time: 3-4 min. Total time: 6-7 min. 1/2 baked acorn squash, diced (87 Cals) 1 serving veggie mix (70 Cals) 1 cup vegetable broth (11 Cals) 2 tbsp cashews (soak them beforehand for a smoother consistency) (89 Cals) 1 tbsp olive oil (119 Cals) 1 pinch sea salt 1 pinch freshly ground pepper 1 slice of toast, toasted (109 Cals) Directions: 1. Blend the squash, veggie mix, broth, cashews and sea salt until smooth. 2. Transfer to a pot and cook at high heat for 3-4 minutes. 3. Serve in a bowl with an olive oil drizzle and pepper and enjoy with a slice of toast (feel free to cut the bread into croutons and mix them in with the soup).

47 DAY 28 SNACK Avocado Toast (456 cals) Gluten-free bread, 2 slices (218 Cals) 1 avocado (227 Cals) juice of 1 lemon (11 Cals) 1 pinch of smoked paprika Note - You ll want to toast the gluten-free bread slices, then mash the avocado with the lemon juice and smoked paprika before spreading it over the toast

DISCLAIMER. To find out how many calories you need each day, you can use the following tool:

DISCLAIMER. To find out how many calories you need each day, you can use the following tool: MEAL PLAN WEEK 2 DISCLAIMER This meal plan is meant to serve as guidance only, you do not need to follow it strictly. Feel free to adjust the plan as you see fit. Each day contains approximately 2,000