s e n i l e d i u s y G h g s N A n e i w t! a E n a e Cl VEGAN MEAL PLAN The guide to getting the bikini body you have always wanted STOP dreaming, START achieving!
Clean Eating Vegan Foods While a vegan diet does not include animal products such as meat, seafood, dairy, eggs or honey, nutrients are derived from the consumption of a range of plant-based sources. Fresh produce including fruit and vegetables are key to clean eating and vegetables should form the base of your meal while also building with protein, seeds and whole grains which provide a range of nutrients and help to keep you feeling full. The following items in addition to fruits, vegetables, herbs, spices and your basic pantry essentials are great choices to keep stocked in your fridge and pantry as part of a vegan diet. Soy products Tofu Tempeh Edamame Legumes Chickpeas Beans Lentils Seeds Pumpkin seeds Sesame seeds Sunflower seeds Chia seeds Flaxseeds Vegan/Dairy free protein powder Pea protein Brown rice protein Soy protein Wholegrains Quinoa Brown rice Oats Rye Spelt Buckwheat Barley Wheat Dairy free milk alternatives Almond milk Coconut milk Soy milk Oat milk Rice milk
GUIDELINES Meal MEAL Planning PLANNING AND SHOPPING LIST To follow these guidelines, it is best to do as much preparation as possible. This includes a weekly plan & shopping list. This is an example of an eating plan designed for the weight loss stage. (Dessert is only a treat, it is not essential). Draw yourself a template to use each week such as the following; Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Snack 1 Snack 1 Snack 1 Snack 1 Snack 1 Snack 1 Snack 1 Lunch Lunch Lunch Lunch Lunch Lunch Lunch Snack 2 Snack 2 Snack 2 Snack 2 Snack 2 Snack 2 Snack 2 Dinner Dinner Dinner Dinner Dinner Dinner Dinner Snack 3/Dessert Snack 3/Dessert Snack 3/Dessert Snack 3/Dessert Snack 3/Dessert Snack 3/Dessert Snack 3/Dessert Decide what your meals for the week are going to be and then populate your template. For example, you could choose two breakfast options, two lunch options, two dinner options and six snack options for the week and then alternate them; Monday Tuesday Wednesday Thursday Friday Saturday Sunday Raspberry chia breakfast pudding with LSA and coconut Vegetable and cannellini bean stuffed field mushrooms Blueberry overnight oats Tofu scramble breakfast burrito Cacao and raspberry breakfast quinoa Dukkah sweet potato and spinach stack Homemade baked beans with 1 slice of rye toast ¼ cup trail mix Satay tempeh Veggie tofu skewers Melon kiwi smoothie Vegetable and quinoa patties Veggie tofu skewers Satay tempeh Roasted beetroot salad with chickpeas, pumpkin & rocket Brown rice and seed salad Mexican lettuce tacos Broccoli and tofu stir fry Quinoa, chickpea and carrot salad Mixed bean salad Baby spinach, pumpkin and walnut salad with pomegranate Vegetable and quinoa patties ½ cup berries and 10 almonds Sliced apple & 1 Tbsp peanut butter ¼ cup trail mix Sliced apple & 1 Tbsp peanut butter ½ cup berries and 10 almonds Melon kiwi smoothie Vegetable and lentil soup Chickpea, vegetable and quinoa salad Pumpkin, rocket and mushroom salad Mexican quinoa salad Eggplant, lentil and tomato stack Pumpkin and chickpea curry with cauliflower rice Mushroom and broccoli stir fry Raw berry crumble Matcha green tea ice cream Apple and walnut pie Pineapple whip Strawberry coconut mousse Cacao and brown rice pudding Choc-orange chia mousse
INTRODUCTION Temperature Conversions and Quantity Conversion Chart Dry Measures Liquid Measures Metric Imperial Metric Imperial 15g 30g 60g 90g 125g 155g 185g 220g 250g 280g 315g 345g 375g 410g 440g 470g 500g 750g 1000g (1kg) ½oz 1oz 2oz 3oz 4oz (¼lb) 5oz 6oz 7oz 8oz (½lb) 9oz 10oz 11oz 12oz (1lb) 13oz 14oz 15oz 16oz (1lb) 24oz (1½lb) 32oz (2lb) 30ml 60ml 100ml 125ml 150ml 190ml 250ml 300ml 500ml 600ml 1000ml (1L) Common Measures 1 cup 1 tablespoon (tbsp) 1 teaspoon (tsp) 1 fl oz 2 fl oz 3 fl oz 4 fl oz 5 fl oz (¼ pint / 1 gill) 6 fl oz 8 fl oz 10 fl oz (½ fl oz) 16 fl oz 20 fl oz (1 pint) 1¼ pints Metric 250ml 20ml 5ml Imperial 8 fl oz 0.68 fl oz 0.17 fl oz Oven Temperatures Electric Degrees Celsius Fan Forced Degrees Celsius Degrees Fahrenheit Gas Mark Description 110 120/130 140 150 160/170 180 190 200 220 230 240 90 100/110 120 130 140/150 160 170 180 200 210 220 225 250 275 300 325 350 375 400 425 450 475 ¼ ½ 1 2 3 4 5 6 7 8 9 Very slow Very slow Slow Slow Moderate Moderate Moderately hot Moderately hot Hot Hot Very hot
Breakfast Raspberry chia breakfast pudding with LSA and coconut 2 Tbsp chia seeds ½ cup almond milk ¼ cup raspberries 1 Tbsp LSA 1 Tbsp desiccated coconut 1. Mix chia seeds and almond milk together in a bowl or glass jar. Refrigerate overnight to thicken. 2. Remove from fridge when the chia seeds have gelled and top with raspberries, LSA and coconut to serve. Blueberry overnight oats 1/3 cup oats 1 Tbsp chia seeds 1 cup almond milk 1 tsp stevia 1/3 cup blueberries 1. In a bowl, mix together the oats and chia seeds with stevia. Whisk in the almond milk, cover and refrigerate overnight. 2. Top with blueberries before serving.
Breakfast Vegetable and cannellini bean stuffed field mushrooms 1 large field mushroom 1 tsp olive oil ¼ brown onion, finely diced ½ small tomato, diced ¼ capsicum, diced ½ small zucchini, diced 100g canned cannellini beans, rinsed and drained Cracked black pepper ¼ tsp dried oregano 1. Preheat a grill pan to medium-high heat. Remove stalk from mushroom and grill until tender. 2. Meanwhile in a small saucepan, heat oil and add onion, sautéing until softened. Add the tomato, capsicum and zucchini, cooking for 1-2 minutes before adding the cannellini beans and warming through. 3. Season with pepper and oregano, serve.
Breakfast Tofu scramble breakfast burrito 100g tofu 2 green onions, sliced 1 cup baby spinach ¼ cup sliced mushrooms 1 rye mountain bread wrap 1 tsp coconut oil ½ tsp turmeric Cracked black pepper 1. Preheat a saucepan over medium-high heat. Sauté mushrooms for 1 minute, drain tofu and add to the pan with turmeric and pepper. Break the tofu up with your fork and stir. 2. Add green onions and baby spinach, stir until just wilted. Serve scrambled tofu in a mountain bread wrap. Cacao and raspberry breakfast quinoa ½ cup quinoa, rinsed and drained 1 cup almond milk 1 tsp stevia 2 tsp raw cacao powder 1/3 cup raspberries 1. Over high heat in a saucepan, bring almond milk up to the boil and add quinoa. Stir and cover, reducing heat to a low simmer until ¾ of the milk has been absorbed. 2. Stir in the sugar and cacao, cooking uncovered until the milk has absorbed and quinoa softened. Serve with raspberries.
Breakfast Dukkah sweet potato and spinach stack 1 small sweet potato, sliced into 1.5cm rounds 2 cups baby spinach 1 tsp coconut oil, melted ¼ cup almonds 1 tsp sesame seeds ½ tsp cumin ½ tsp coriander 1. Preheat oven to 180C. Place sweet potato in a small baking dish with coconut oil. Bake for 15 minutes or until tender. 2. Meanwhile, in a food processor, place almonds, cumin and coriander. Blitz together and add sesame seeds. Set aside. 3. In a small saucepan, sauté spinach. When wilted, remove from heat. To serve, layer sweet potato with dukkah and spinach until all ingredients are used to form a stack. Homemade baked beans with wilted spinach and rye bread 100g canned mixed beans, rinsed and drained ¼ brown onion, finely diced ½ cup canned chopped tomatoes or tomato passata 1 cup baby spinach leaves ¼ cup parsley leaves 1 tsp olive oil Cracked black pepper 1 slice rye bread 1. Heat oil in a small saucepan and add onion. Sauté until the onion softens. Add the mixed beans, tomato and pepper. Simer for 5 minutes until tomatoes reduce slightly. Add the baby spinach and parsley. 2. Serve beans with toasted rye bread.
Lunch Roasted beetroot salad with chickpeas, pumpkin and rocket 1 small beetroot ½ cup cherry tomatoes, halved ½ cup pumpkin, cut into cubes 100g canned chickpeas, rinsed and drained 1 cup rocket leaves 1 tsp olive oil 2 Tbsp lemon juice 2 sprigs fresh thyme 1. Preheat oven to 180C. Wrap beetroot in foil and roast for approximately 40 minutes or until tender. Allow to cool before peeling and cutting into wedges. 2. Meanwhile, place pumpkin in a small roasting dish with thyme and cook in oven for 20 minutes or until tender. 3. In a small jug, combine olive oil with lemon juice and set aside. 4. Place chickpeas in a bowl with rocket, cherry tomatoes, beetroot and pumpkin. Toss together with lemon dressing to serve.
Lunch Brown rice and seed salad 1/3 cup brown rice 2 Tbsp pumpkin seeds 1 tsp sesame seeds 1 tsp flax seeds ¼ red capsicum, sliced ¼ cup sliced parsley 2 Tbsp lime juice 2 tsp olive oil ½ zucchini, sliced 1 Lebanese or finger eggplant 1. Prepare brown rice according to packet instructions and set aside in a bowl. 2. Meanwhile, heat 1 tsp oil in a saucepan and add eggplant, cooking until tender. Add zucchini and capsicum, cooking for 1 minute or until just softened. Remove vegetables from heat and add to the cooked rice along with the chopped parsley and seeds. 3. In a jar, combine lime juice with the remaining olive oil and pour over the rice salad, tossing together to combine the ingredients and serve.
Lunch Mexican lettuce tacos 100g canned black beans, rinsed and drained 125g can corn kernels, drained ¼ red onion, finely diced ¼ red capsicum, finely diced ¼ cup coriander leaves, finely sliced ¼ avocado, sliced Iceberg lettuce 1. Combine black beans, corn, onion, capsicum and coriander together in a bowl. 2. Spoon filling into the centre of each lettuce leaf, folding over to enclose the filling and serve. Broccoli and tofu stir fry 100g tofu, cut into cubes 1 cup broccoli florets ½ cup snow peas, sliced diagonally ¼ capsicum, sliced ¼ cup blanched almonds 1 clove garlic, crushed 1 red chilli, deseeded, finely sliced 1 tsp coconut oil 1 Tbsp tamari Cracked black pepper 1. Place tofu on a plate lined with paper towel and cover with a second piece of paper towel to absorb moisture. Allow to sit for 5-10 minutes. 2. Heat oil in a wok or frying pan, add tofu, frying until lightly golden. Transfer tofu to a bowl and add chilli and garlic, cooking until fragrant and add broccoli, snow peas and capsicum and almonds. 3. Cook for 1-2 minutes before adding tofu back to the pan along with tamari. Stir until combined and serve.
Lunch Quinoa, chickpea and carrot salad 100g canned chickpeas, rinsed and drained 1/3 cup quinoa, rinsed and drained 1 carrot, grated 1 clove garlic ¼ cup parsley leaves ¼ basil leaves, torn ½ tsp cumin 1 tsp olive oil 1. Heat oil in a saucepan and add garlic and cumin. Cook for 30 seconds or until aromatic. Add quinoa with 2/3 cup water. Bring to the boil before reducing heat to low. Cover and simmer for about 12 minutes or until quinoa is tender. 2. Place the quinoa in a bowl with chickpeas, carrot, parsley and basil. Serve with steamed broccolini. Mixed bean salad 1 cup green beans, sliced into 4cm pieces, blanched ½ cup cherry tomatoes, quartered 1/3 cup broad beans, blanched 1 tsp olive oil Juice of half a lemon Cracked black pepper 1. In a bowl combine mixed beans, green beans, tomatoes and broadbeans. 2. In a small jar, combine olive oil with lemon juice and pepper. Stir to combine and pour over salad, mixing together well and serve.
Lunch Baby spinach, pumpkin and walnut salad with pomegranate 1 large handful baby spinach leaves ¼ cup pomegranate seeds 1 cup pumpkin, cut into 2cm cubes ¼ cup chopped walnuts 1 tsp olive oil Juice of half a lemon 1. Preheat oven to 180C. Place pumpkin in a small baking dish and cook for 15-20 minutes or until tender. 2. Wash spinach leaves and place in a bowl along with walnuts and pomegranate. 3. In a small jar, combine olive oil with lemon juice. Assemble salad by combining pumpkin, spinach, pomegranate, walnuts and dressing to serve.
Dinner Vegetable and lentil soup 1 stick celery, sliced 100g canned red lentils, rinsed and drained 1 small carrot, sliced 1 small tomato, diced 2 cups vegetable stock ½ small onion, diced 1 tsp olive oil 1 tsp ground cumin 1 tsp ground coriander 1 cup spinach leaves, coarsely shredded ¼ cup parsley leaves 1. Heat oil in a saucepan and add onion, celery, carrot and spices cooking until softened and fragrant. Add stock and bring to the boil before reducing the heat to a simmer and adding toma to and lentils. 2. Simmer the soup for 10 minutes before adding the spinach and parsley, allow to wilt and serve. *Note: If soup is too thick, add extra water as needed. Mexican quinoa salad 1/3 cup quinoa, rinsed and drained 100g black beans, rinsed and drained ½ cup cherry tomatoes, quartered 125g can corn kernels, drained 2 green onions, finely sliced ¼ avocado, diced ¼ cup coriander leaves 1. Cook quinoa according to packet instructions. Allow to cool and transfer to a bowl. 2. Combine beans, tomatoes, corn, coriander, o n i o n and avocado with quinoa, serve.
Dinner Pumpkin, rocket mushroom salad 2 flat mushrooms, sliced 150g pumpkin, cut into wedges 1 handful rocket leaves, washed ¼ cup chopped walnuts 2 Tbsp lemon juice ½ tsp cumin 1 tsp olive oil 1. Place pumpkin in a microwave-safe dish and microwave for 4 minutes or until tender. 2. Heat a grill plate to high heat. Cook mushroom slices until softened and transfer to a bowl. 3. Transfer cooked pumpkin to the grill plate, sprinkle with cumin and cook until golden. Remove from heat and combine with the cooked mushrooms, rocket and walnuts. Dress salad with lemon juice and olive oil while warm and serve. Chickpea, vegetable and quinoa salad 1/3 cup quinoa, rinsed 125g can chickpeas, rinsed and drained ¼ red onion, finely sliced 1/3 cup fresh basil leaves, torn 1 small sweet potato, peeled and cubed 1 small tomato, diced 1. Preheat oven to 180C and roast sweet potato for 20 minutes or until tender. 2. Cook quinoa according to packet instructions and set aside to cool. 3. In a bowl, combine chickpeas, red onion, basil and tomato with the cooked sweet potato and quinoa. Serve with lemon wedges.
Dinner Eggplant, lentil and tomato stack 1 small eggplant, sliced in rounds 1 cup crushed tomatoes 100g canned brown lentils, rinsed and drained ¼ cup parsley leaves, chopped 1 clove garlic, crushed ½ tsp paprika ½ tsp cumin 1 tsp olive oil 1. Preheat grill plate to a high heat and cook eggplant slices until softened. 2. Heat oil in a saucepan and add garlic, paprika and cumin. Stir and add the tomatoes and lentils. Allow to cook for 10-15 minutes until the lentils and tomato mixture thickens. Add the parsley and stir, remove from the heat. 3. Assemble eggplant slices on a plate layered with the tomato and lentil mixture. Serve with salad. Mushroom and broccoli stir fry ½ cup sliced mushrooms 1 cup broccoli florets ¼ cup capsicum, sliced 1/3 cup snow peas ½ bunch chinese broccoli or bok choy ½ small red onion cut into thin wedges 1.5cm piece ginger, grated 1 clove garlic, crushed 1 tsp tamari 1 tsp coconut oil 1 tsp sesame seeds 1. Heat oil in a wok or frying pan. Add garlic and ginger. Stir fry for 30 seconds and add the vegetables, cooking for 2 minutes. Add tamari and sesame seeds, cook for 1 minute until sauce is heated through and serve.
Dinner Pumpkin and chickpea curry with cauliflower rice 1 tsp coconut oil ¼ brown onion, finely diced 1 cup pumpkin cut into 2cm cubes ¼ cup coconut milk 125g can chickpeas, rinsed and drained 1 handful spinach leaves ¼ cup coriander leaves Pinch dried chilli flakes 1 tsp cumin 1 tsp turmeric ¼ head of cauliflower 1. Heat oil in a saucepan and add onion, pumpkin, cumin, turmeric and chilli. Cook for 5 minutes or until the onion is translucent. 2. Stir in the chickpeas, ½ cup water and coconut milk. Reduce heat to medium-low and simmer until pumpkin is tender. Stir in spinach leaves and allow to wilt. 3. Meanwhile break cauliflower into florets and wash. Drain thoroughly and pat dry with paper towel. Place cauliflower in a food processor and blend until it resembles rice. 4. Steam cauliflower rice by adding 1-2 Tbsp of water to a saucepan over medium heat and c o v e r for about 2 minutes or until cauliflower is tender. Serve pumpkin and chickpea curry on a bed of cauliflower rice and top with fresh coriander.
Snacks Veggie quinoa patties Makes approximately 12 patties ¾ cup cooked quinoa 2 tablespoons ground flaxseed + 6 tablespoons water 1 cup finely chopped kale ¼ cup quinoa flour ½ cup grated sweet potato 1 small zucchini, grated ¼ cup fresh mint leaves, finely chopped ¼ cup fresh coriander leaves, finely chopped ½ onion, finely diced 1 Tbsp tahini 1 pinch dried chilli flakes 1. Preheat oven to 180 C. Line a large baking tray with baking paper. 2. Mix the ground flax seeds with water in a small bowl and set aside for approximately 5 minutes to thicken. 3. Combine all ingredients together in a large bowl, including the flaxseed mixture and the cooked quinoa. Stir well until the mixture comes together. 4. Shape mixture into ¼ -cup patties with wet hands. Pack tightly so they hold together and place on baking tray. 5. Bake for 15 minutes, then carefully flip cakes, and bake for another 8-10 minutes until golden and firm, serve. *Note: You may store leftovers in a container in the fridge for up to 4 days
Snacks Satay tempeh 100g tempeh 1 Tbsp natural peanut butter 1 tsp coconut oil 1. Heat coconut oil in a small frypan and cook tempeh until golden. 2. Add peanut butter to the tempeh and coat well. Serve. Veggie tofu skewers 100g tofu, cut into evenly sized cubes 1 small zucchini, sliced 1 small capsicum, sliced 4 button mushrooms Skewers 1. Preheat a BBQ or grill plate to medium-high heat. 2. Thread tofu and vegetables on to skewers and grill until golden. Serve. Melon kiwi smoothie 1 kiwi fruit 2 slices rockmelon 250ml coconut water 3 mint leaves 1 scoop vanilla protein powder 1 tsp chia seeds ½ cup crushed ice cubes 1. Place all ingredients in a blender and blend until smooth. Serve immediately.
Snacks Trail mix Makes 8 serves ½ cup almonds ½ cup brazil nuts ½ cup walnuts ¼ cup pumpkin seeds ¼ cup coconut flakes 1. Combine all ingredients in a jar or airtight container. 2. Serve ¼ cup portion alone as a snack or may be used as a topping for meals. Store leftovers in an airtight container.
Desserts While these clean eating desserts are a good option in comparison with nutrient poor, energy dense alternatives, your 3rd snack of the day or dessert is only optional. If you re not hungry, you can skip this meal altogether. Raw berry crumble ½ cup mixed berries (blueberries, raspberries, strawberries) 2 Tbsp chopped almonds 1 Tbsp chopped hazelnuts 1 Tbsp LSA 1 tsp coconut oil 1 Tsp desiccated coconut 1. Preheat oven to 180C and line a baking tray with baking paper. 2. In a bowl, combine almonds, hazelnuts, LSA, coconut and coconut oil. Using your hands, in corporate the oil into the nut mixture. Transfer mixture to the prepared baking tray and bake for approximately 10 minutes or until golden. Place crumble mixture on top of berries to serve.
Desserts Apple and walnut pie 1 apple, peeled, cored and sliced 2 Tbsp chopped walnuts 1 tsp cinnamon 1 tsp stevia 1 tsp grated lemon zest 1 Tbsp lemon juice 1 rye mountain bread wrap 1. In a saucepan over medium heat, simmer apples with walnuts, cinnamon, stevia, lemon zest, lemon juice and a dash of water. Cook until apples have softened. 2. Place apple filling on one end of the mountain bread wrap. Fold over into a triangle. Place in a sandwich press and cook until mountain bread is crisp and lightly golden, serve.
Desserts Raw matcha green tea ice cream Makes 4 serves 1x 400ml can full-fat coconut milk 1 cup unsweetened almond milk 2 Tbsp matcha green tea powder 1 scoop vanilla protein powder 5 medjool dates, pitted 1. Place coconut milk, almond milk, dates, protein powder and matcha powder in a blender and blend until smooth and well combined. 2. Transfer mixture to a mixing bowl and chill in freezer for approximately 1 hour. When the mixture is cold, transfer to a pre-chilled icecream maker and churn until it reaches a smooth ice cream consistency. 3. Once the mixture has finished churning, serve immediately or transfer to a freezer-safe container (ice cream best used within 1 week). 4. Serve ice cream on its own or top with shaved coconut flakes/chopped almonds. If you do not have an ice cream maker, you can simply pour the chilled matcha mixture into a freezer-safe container and whisk every 30 minutes to aerate until frozen. This ice cream will freeze and set quite hard, simply remove from freezer and allow to sit for approximately 10 minutes before scooping out a portion to serve.
Desserts Pineapple whip ¼ fresh pineapple, chopped and frozen ¼ cup almond milk 1 scoop vanilla protein powder 1. Place all ingredients in a blender or food processor and blend until well combined. 2. Serve immediately with optional lime zest or mint. Strawberry coconut mousse 165ml can coconut milk 1 tsp stevia 4 strawberries 1 scoop vanilla or strawberry protein powder 1. Refrigerate coconut milk overnight until chilled. 2. In a blender or food processer, blend the strawberries with stevia until smooth. Add the protein powder with 1 Tbsp water and blend together until combined with the strawberries. 3. Scoop out the chilled, solid coconut (leaving behind the remaining liquid at the bottom) and whisk until light and aerated using electric beaters. Gently fold in the strawberry mixture and place in a serving glass. Chill in the fridge for 2-3 hours before serving.
Desserts Cacao and brown rice pudding 1/3 cup brown rice, cooked according to packet instructions 1 cup unsweetened almond milk 1 Tbsp raw cacao powder 2 tsp stevia ¼ cup water 1 Tbsp walnuts, chopped 1 Tbsp LSA ¼ cup berries (optional) 1. Combine milk, rice, water and stevia in a saucepan and bring to the boil. Reduce heat to a simmer, stirring occasionally for 15 20 minutes (you can add extra water if the mixture becomes too thick). 2. Stir in the cacao powder and mix well to combine. Remove from heat, place the rice pudding in a serving dish and top with LSA, walnuts (and berries if desired) before serving. Choc-orange chia mousse 165ml can coconut cream 1 Tbsp raw cacao powder 1 scoop chocolate protein powder 1 tsp stevia Zest of ½ an orange 1 Tbsp chia seeds 1. Place all of the ingredients in a mixing bowl. Whisk together until well combined and smooth and place mixture in a serving glass. 2. Chill in the fridge until mousse has firmed for approximately 3hrs before serving.