Free 28 Day Vegan Meal Plan

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Ingredients

• 1/2 Frozen Banana
• 1 Cup of Spinach
• 1 Avocado
• 1 Serving of Vanilla Protein Powder
• 1 Cup of Almond Milk
• 1 Tbsp of Chia Seeds

Nutritional Value
(per serving)
Fat: 20 g
Carbs: 28 g
Protein: 42 g
Total Calories: 430 Calories

Directions

1. Start by pouring the almond milk into the blender to avoid the ingredients sticking at the bottom of the blender.
2. Next add in the banana, avocado, spinach, chia seeds and the protein powder.
3. Turn the blender on, starting at a low speed and increase as needed.
4. Once the liquid looks even, pour into a cup and enjoy immediately to conserve as many nutrients as possible.

Ingredients

• 1/2 Cup of Gluten Free Oatmeal
• 1 Cup of Almond Milk
• 1/4 Cup of Almonds
• 1/2Cup of Berries
• 1 tsp of Ground Cinnamon

Nutritional Value

Fat: 21 g
Carbs: 40 g
Protein: 12 g
Total Calories: 401 Calories

Directions

1. In a pot place the oats, cinnamon and the almond milk and turn the heat on high until it starts boiling.
2. Once it is boiling turn the heat down to low and stir until all of the almond milk is absorbed.
3. Once the oatmeal is ready transfer it into a bowl and add the nuts and fresh berries.
4. Optional: Add honey or extra toppings.

Ingredients

• 1 Cup of Gluten Free Oatmeal
• 1/4 Cup of Almond Milk
• 1 Banana
• 1 Tbsp of Coconut Oil
• 2 tsp of Baking Powder
• 1/2 tsp of Cinnamon

Nutritional Value

Fat: 24 g
Carbs: 30 g
Protein: 14 g
Total Calories: 378 Calories

Directions

1. In a bowl combine all of the ingredients except for the coconut oil. Use a hand blender or a fork to mix everything together. Aim for a consistency similar to pancake batter.
2. Place a pan on medium heat and melt the coconut oil. Slowly add the batter in the pan forming 5 inch diameter pancakes. Place the cover on and cook for a couple minutes on each side.
3. Repeat until you have cooked the whole batch. Be creative with your toppings, add any of your favourite clean foods. These may include but are not limited to berries, almond butter, coconut flakes and chopped nuts.

Ingredients

• 1 Brown Rice Tortilla Wraps
• 1 Cup of Chickpeas
• 1/2 Avocado
• 1 Stalks of Celery
• 1/4 Cup of Red Onions
• 2 Tbsp of Vegan Mayo
• Pinch of Sea Salt and Ground Pepper

Nutritional Value

Fat: 36 g
Carbs: 45 g
Protein: 15 g
Total Calories: 631 Calories

Directions

1. Wash and drain the chickpeas. Put the chickpeas in a big bowl and mash them with a fork.
2. Chop the celery and red onion into small pieces and add it to the chickpeas.
3. Toss in the remaining of the ingredients.
4. Divide the mixture up into two separate wraps.

Ingredients

• 1 Cup of Spinach
• 1/2 Zucchini (Preferably Spiralized)
• 1/2 Cupof Shredded Carrots
• 1/2 Cup of Shredded Red Cabbage
• Dressing:
• 1/2 Avocado
• 2 Tbsp of Extra Virgin Olive Oil
• Juice of 1/2 Lime

Nutritional Value

Fat: 42 g
Carbs: 23 g
Protein: 3 g
Total Calories: 457 Calories

Directions

1. Prepare all of the vegetables as listed above. I highly recommend creating different textures with your vegetables to add variety.
2. Place the mixed greens at the bottom of the bowl then add all of the vegetables on top. Combine the avocado, extra virgin olive oil and the lime juice with salt and pepper to create a creamy dressing.
3. Serve with the dressing drizzled on top.

Ingredients

• (2 Servings)
• 2 Cups Kale
• 1 Roasted Sweet Potato
• 1 Avocado
• 1 Red Bell Pepper
• 1 Can of Black Bean
• 1 tsp of Olive Oil
• Dressing:
• 2 Tbsp of Tahini
• 2 Tbsp of Lemon Juice

Nutritional Value

(per serving)
Fat: 33 g
Carbs: 67 g
Protein: 21 g
Total Calories: 599 Calories

Directions

1. Pre-heat the oven at 350F/175C. Place the cube sized sweet potatoes on a baking tray with parchment paper and bake for 30 minutes.
2. While the sweet potatoes are baking, clean and chop up the kale. Once the kale is ready mix it in with the olive oil and massage it into the kale.
3. Chop the red pepperand avocado. Prepare the dressing by mixing the tahini and the fresh lemon juice together.
4. Once the sweet potatoes are done, place the massaged kale at the bottom of a dish and add all of the other ingredients on top of it and finish it off with the dressing.

Ingredients

• (2 Servings)
• 4 Cups of Arugula
• 2 Tomatoes
• 1 Cup of Chopped Cucumber
• 1 Cup of Chickpeas
• 2 Tbsp of Balsamic Vinegar
• 1/4 Cup of Extra Virgin Olive Oil
• Pinch of Sea Salt and Pepper

Nutritional Value

(per serving)
Fat: 29 g
Carbs: 28 g
Protein: 6 g
Total Calories: 391 Calories

Directions

1. Pre-heat the oven to 200C/400F.
2. Drain and wash the chickpeas and then pat them dry with a paper towel. Spread the chickpeas out on a baking sheet with parchment paper and drizzle the 2 Tbsp of olive oil on top. Bake the chickpeas for 30
   minutes, moving them around every 10 minutes.
3. While the chickpeas are baking prepare the salad ingredients. Make the dressing by combining the balsamic vinegar, olive oil, sea salt and pepper.
4. You can add a sweetener of choice here as well if desired.
5. Once the chickpeas are done toss them into the prepared salad for a much healthier crouton alternative.

Ingredients

• (2 Servings)
• 2 Portobello Mushroom
• 1 Red Bell Pepper
• 1/4 Cup of Onions
• 2 Cloves of Garlic
• 1/2 Cup of Brown Rice
• 1/2 Cup of Guacamole
• Fajita Seasoning:
• 2 Tbsp of Paprika
• 1 Tbsp of Garlic Powder
• 1 Tbsp of Onion Powder
• 1 tsp of Cayenne Powder

Nutritional Value

(per serving)
Fat: 19 g
Carbs: 46 g
Protein: 8 g
Total Calories: 390 Calories

Directions

1. Place a pan on medium heat and add the coconut oil.
2. Once the oil has melted add the onions and garlic and sauté for 1 minute.
3. Next add the red pepper and portobello mushroom cut into long thin slices.
4. Add the fajita seasoning and cook for another 5-7 minutes.
5. Meanwhile prepare the guacamole.
6. Once everything is ready combine the portobello mixture, brown rice and guacamole in a big bowl.

Ingredients

• (2 Servings)
• 8 oz of Tofu
• 4 oz of Brown Rice Noodles
• 1 Cup of Bean Sprouts
• 1/2 Cup of Green Onions
• 1 Cloves of Garlic
• 1/4 Cup of Coconut Aminos
• 2 Tbsp of Almond Butter
• 1 Tbsp of Coconut Oil

Nutritional Value

(per serving)
Fat: 26 g
Carbs: 58 g
Protein: 24 g
Total Calories: 485 Calories

Directions

1. Place a pan on medium heat and add the coconut oil.
2. Finely chop the garlic and onions and place it in the pan with the cubed tofu. While the tofu is sautéing, fill up a pot with water and bring to a boil.
3. Once the water is boiling add the brown rice noodles.
4. When the tofu is starting to brown add in the bean sprouts.
5. Mix together the coconut aminos and the almond butter to form a thick sauce and toss it in the pan and lower the heat.
6. Cook for another 5 minutes.
7. Once the tofu and the noodles are ready, combine them in a plate.
8. Add the fresh green onions on top.

Ingredients

• (2 Servings)
• 1.5 Cup (1 Small) of Sweet Potato
• 1 Can of Chickpeas
• 1 Cup of Coconut Milk
• 1/4 Cup of Onion
• 1 Can of Chopped Tomato
• 1 Tbsp of Olive Oil
• 1 Tbsp of Ground Turmeric
• 1 Tbsp of Ground Cumin
• 1 Tbsp of Ground Ginger
• 1 tsp of Sea Salt

Nutritional Value

(per serving)
Fat: 26 g
Carbs: 56 g
Protein: 13 g
Total Calories: 518 Calories

Directions

1. In a large pot heat the olive oil and the onions and the spices. Cook until the onions become translucent.
2. Next add in the rest of the ingredients, making sure that the sweet potatoes are completely covered with the liquid.
3. Bring the curry to a boil and then turn down to a simmer for about 40 minutes or until the sweet potatoes are completely done.

Ingredients

• (2 Servings)
• 2 Red Bell Peppers
• 1/4 Cup of Quinoa
• 1/2 Cup of Black Beans
• 1/2 Cup of Salsa
• 1/4 Cup of Fresh Chopped
• Cilantro
• 1 tsp of Paprika
• 1 tsp of Chili Powder
• Pinch of Sea Salt & Pepper

Nutritional Value

(per serving)
Fat: 2 g
Carbs: 44 g
Protein: 12 g
Total Calories: 238 Calories

Directions

1. Pre-heat the oven to 350F/175C and bake the peppers for 10 minutes on a baking tray.
2. Meanwhile cook the quinoa according to the directions on the packaging.
3. Mix all of the ingredients into a bowl then take the red pepper out of the oven and stuff them with the mixture.
4. Place the stuffed peppers back on the baking sheet and bake for another 10 minutes.

Ingredients

• (4 servings)
• 1 Can of Chickpeas
• 1/4 Cup of Tahini
• 2 Tbsp of Extra Virgin Olive Oil
• 2 Tbsp of Lemon Juice
• 1 Clove of Garlic
• 1 tsp of Cumin
• 1/2 tsp of Sea Salt
• 1 Cup of Cucumber Sticks

Nutritional Value

(per serving)
Fat: 16 g
Carbs: 22 g
Protein: 8 g
Total Calories: 251 Calories

Directions

1. Start by preparing the chickpeas. If you are
   preparing dry chickpeas follow the instructions on the packaging or if you are using canned make sure to drain the chickpeas and rinse them well.
2. Once the chickpeas are ready, place all of the
   ingredients in a food processor and process until it forms a smooth and creamy texture.
3. Store the hummus into an air tight container or portion it out immediately into 4 servings.

Ingredients

• (Makes 10 Balls)
• 1 Cup of Almonds
• 1/2 Cup of Shredded Coconut
• 8 Medjool Dates
• 2 Tbspof Raw Cacao Powder

Nutritional Value

(2 balls)
Fat: 18 g
Carbs: 36 g
Protein: 6 g
Total Calories: 324 Calories

Directions

1. Remove the pit from the dates.Combine all the ingredients in a food processor and mix until it forms a doughy mixture.
2. Form 10 balls with the mixture and then store them into the fridge to preserve freshness.

Enter your Name and Email, to gain access to the Free 28 Day Vegan Meal Plan and our weekly email blast.