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Complete 7-Day Vegan Meal Plan

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Complete 7-Day Vegan Meal Plan Daily Container Count (1,200–1,499 calories) COMPLETE 7-DAY A B VEGAN MEAL PLAN A 6 2 4 1 1 1 1 3 MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 FIXATE Balsamic Mushroom FIXATE Tofu “Omelets” FIXATE Balsamic Mushroom FIXATE Tofu “Omelets” FIXATE Balsamic Mushroom FIXATE Sweet Potato Toast FIXATE Sweet Potato Toast MEAL 1 Toast (substitute olive oil for ghee) • whole-grain bread (½ slice) Toast (substitute olive oil for ghee) • whole-grain bread (½ slice) Toast (substitute olive oil for ghee) • mashed chickpeas • mashed chickpeas 1 1 1 B • scrambled tofu • tempeh “bacon” (2 strips) • scrambled tofu • tempeh “bacon” (2 strips) • scrambled tofu • asparagus • sautéed spinach 1 • sautéed veggies • olive oil • sautéed veggies • olive oil • olive oil • olive oil Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit MEAL 2 • water • water • water • water • water • water • water 1 1 Sautéed mushrooms • peas Bell pepper • black beans Sautéed mushrooms • peas Bell pepper • black beans Seasoned crumbled tempeh Seasoned crumbled tempeh Edamame • mixed veggies MEAL 3 • brown or wild rice • quinoa • brown or wild rice • quinoa • quinoa • quinoa • brown or wild rice • pico de gallo (½ green) • pico de gallo (½ green) 1 1 1 A • large lettuce leaf • large lettuce leaf FIXATE Cauliflower Tacos FIXATE Cauliflower Tacos FIXATE Cauliflower Tacos Spinach • olive oil Spinach • olive oil FIXATE Steamed FIXATE Steamed MEAL 4 • lemon juice • lemon juice Artichoke (½ serving) Artichoke (½ serving) • olive oil (½ tsp.) • olive oil (½ tsp.) 1 1 Guacamole • veggie sticks FIXATE Cucumber Hummus Guacamole • veggie sticks FIXATE Cucumber Hummus FIXATE Dill Cucumber Salad FIXATE Dill Cucumber Salad Hummus • veggie sticks MEAL 5 Roll-Ups (2 servings) Roll-Ups (2 servings) • nuts • nuts 1 1 Lentils Zucchini noodles Lentils Tofu • FIXATE Tahini Dressing Zucchini noodles Bok choy • edamame Eggplant • tofu (or tempeh) MEAL 6 • cherry tomatoes (½ green) • crumbled tempeh • cherry tomatoes (½ green) • broccoli • fruit • crumbled tempeh • sesame seeds • fruit • sesame seeds • fruit • cucumbers (½ green) • marinara sauce • olives • cucumbers (½ green) • marinara sauce • olives 1 1 1 1 • FIXATE Tahini Dressing • FIXATE Tahini Dressing • fruit • fruit Mixed veggies • olive oil Celery sticks • nut butter Mixed veggies • olive oil Celery sticks • nut butter Mixed veggies • olive oil Shredded brussels sprouts Shredded brussels sprouts MEAL 7 • olive oil • balsamic vinegar • olive oil • balsamic vinegar 1 1 Meal 3: Sauté mushrooms using Meal 3: Cut pepper in half Meal 3: Sauté mushrooms using Meal 3: Cut pepper in half Meal 7: Veggies can be sautéed in Meal 4: Substitute olive oil for ghee Meal 6: Sauté eggplant and tofu olive oil spray. lengthwise, remove seeds, stuff olive oil spray. lengthwise, remove seeds, stuff oil or tossed with oil and roasted at in recipe, use 1 tsp. olive oil total with olive oil spray; sprinkle with each side with beans and quinoa, each side with beans and quinoa, 400° F until soft, turning once. per half artichoke. sesame seeds before serving. Meal 6: Dressing is from FIXATE Meal 7: Veggies can be sautéed and bake 40 minutes at 375° F; and bake 40 minutes at 375° F; Lentil Falafel Bowl recipe in in oil or tossed with oil and Meal 6: Sauté bok choy and OR combine all ingredients, and OR combine all ingredients, and FIXATE Vol. 2 cookbook roasted at 400° F until soft, edamame with olive oil spray; toss with fresh lime juice to make toss with fresh lime juice to make (page 95, third recipe note); turning once. sprinkle with sesame seeds before a salad. a salad. NOTES omit honey. serving. Meal 6: Press and dry tofu with Meal 7: Veggies can be sautéed Meal 7: Brussels sprouts can be paper towels, cut into cubes, in oil or tossed with oil and eaten as a salad or sautéed. and marinate in FIXATE Tahini roasted at 400° F until soft, Dressing; bake at 375° F for 30 turning once. minutes, turning once. FIXATE recipes can be found at BeachbodyOnDemand.com or in the FIXATE Vol. 2 cookbook. © 2019 Beachbody, LLC. All rights reserved. © 2019 Beachbody, VEGAN GROCERY LIST PLAN A VEGETABLES FRUITS PROTEINS Mixed vegetables Frozen fruit Silken organic tofu Cremini mushrooms Fresh fruit Firm organic tofu Marinara sauce, all-natural Organic tempeh Shallots (< 5 g sugar per serving) Organic tempeh “bacon” Asparagus Organic shelled edamame Bell peppers (any color) Peas (frozen, fresh, or dry) Lettuce (like Bibb or romaine) Canned black beans Spinach Canned chickpeas/garbanzo beans Large globe artichoke Dry lentils Veggie sticks (carrots, celery, jicama, etc.) Shakeology Celery Nutritional yeast Cucumbers Red onion Cherry tomatoes Broccoli Bok choy Eggplant Zucchini noodles (or zucchini) Riced cauliflower Shredded brussels sprouts Roasted red peppers, in water Pico de gallo CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS Medium sweet potato Fresh guacamole Olives, medium Quinoa Hummus Sesame seeds Nuts, unsalted Brown or wild rice (almonds, peanuts, cashews, etc.) Coconut sugar Low-sodium sprouted-wheat bread (like Ezekiel) Gluten-free all-purpose flour (preferably Bob’s Red Mill All-Purpose Baking Flour, red label) © 2019 Beachbody, LLC. All rights reserved. VEGAN GROCERY LIST PLAN A TEASPOONS FREE FOODS SPECIAL EQUIPMENT Extra-virgin olive oil Fresh thyme Olive oil cooking spray Nut butter, natural, no sugar added Fresh dill weed Coconut oil cooking spray (optional) (peanut, almond, cashew, etc.) Tahini paste Fresh parsley Fresh lemon juice Medium lemon Garlic Sea salt (or Himalayan salt) Ground black pepper Ground turmeric Onion powder Garlic powder Chili powder Ground cumin Ground smoked paprika Ground coriander Bay leaves Apple cider vinegar Balsamic vinegar © 2019 Beachbody, LLC. All rights reserved. Daily Container Count (1,500–1,799 calories) COMPLETE 7-DAY A B VEGAN MEAL PLAN B 6 2 5 2 1 1 1 4 MEALS DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 FIXATE Balsamic Mushroom FIXATE Tofu “Omelets” FIXATE Balsamic Mushroom FIXATE Tofu “Omelets” FIXATE Balsamic Mushroom FIXATE Sweet Potato Toast FIXATE Sweet Potato Toast MEAL 1 Toast (substitute olive oil for ghee) • whole grain-bread (½ slice) Toast (substitute olive oil for ghee) • whole-grain bread (½ slice) Toast (substitute olive oil for ghee) • mashed chickpeas • mashed chickpeas 1 1 1 B • scrambled tofu • tempeh “bacon” (2 strips) • scrambled tofu • tempeh “bacon” (2 strips) • scrambled tofu • asparagus • sautéed spinach 1 • sautéed veggies • olive oil • sautéed veggies • olive oil • olive oil • olive oil Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit Shakeology • frozen fruit MEAL 2 • unsweetened almond milk • nut butter • water • unsweetened almond milk • nut butter • water • unsweetened almond milk • nut butter • water • unsweetened almond milk or coconut milk beverage or coconut milk beverage or coconut milk beverage or coconut milk beverage 1 1 1 Seasoned crumbled tempeh Bell pepper • black beans Seasoned crumbled tempeh Bell pepper • black beans Edamame • mixed veggies Sautéed mushrooms • peas Sautéed mushrooms • peas MEAL 3 • quinoa • quinoa • quinoa • quinoa • brown or wild rice • brown or wild rice • brown or wild rice • pico de gallo (½ green) • pico de gallo (½ green) 1 1 1 A • large lettuce leaf • large lettuce leaf Spinach • olive oil • chickpeas Spinach • olive oil • chickpeas Veggie burger • kale or spinach FIXATE Vegan Tuna Salad FIXATE Vegan Tuna Salad Veggie burger • sautéed FIXATE Steamed MEAL 4 • olive oil • lemon juice • edamame (½ red) • edamame (½ red) onions (½ green) • cooked Artichoke (½ serving) • large lettuce leaf • large lettuce leaf eggplant slices (½ green) • white beans 1 1 1 (or collard leaf) (or collard leaf) • olive oil • olive oil (½ tsp.) Brown or wild rice • broccoli Oatmeal • nut butter Brown or wild rice • broccoli Spinach and/or kale • quinoa Oatmeal • nut butter Spinach and/or kale • quinoa Sautéed zucchini • corn MEAL 5 • olive oil or sesame oil • veggie sticks • olive oil or sesame oil • olive oil • balsamic vinegar • veggie sticks • olive oil • balsamic vinegar • olive oil 1 1 A 1 Lentils • cherry tomatoes Zucchini noodles Lentils • cherry tomatoes Tofu • FIXATE Tahini Dressing Zucchini noodles Bok choy • edamame Eggplant • tofu (or tempeh) MEAL 6 (½ green) • cucumbers • crumbled tempeh (½ green) • cucumbers • broccoli • fruit • crumbled tempeh • sesame seeds • fruit • sesame seeds • fruit (½ green) • FIXATE Tahini • marinara sauce • olives (½ green) • FIXATE Tahini • marinara sauce • olives 1 1 1 1 Dressing • fruit Dressing • fruit Guacamole • veggie sticks FIXATE Cucumber Hummus Guacamole • veggie sticks FIXATE Cucumber Hummus FIXATE Dill Cucumber Salad FIXATE Dill Cucumber Salad Hummus • veggie sticks MEAL 7 Roll-Ups (2 servings) Roll-Ups (2 servings) • nuts • nuts 1 1 Meal 3: Wrap all ingredients in Meal 3: Cut pepper in half Meal 3: Wrap all ingredients in Meal 3: Cut pepper in half lengthwise, Meal 3: Sauté edamame and Meal 3: Sauté mushrooms in olive Meal 4: Heat beans with olive oil. lettuce leaf. lengthwise, remove seeds, stuff lettuce leaf. remove seeds, stuff each side with veggies in olive oil spray. oil spray. Meal 6: Sauté eggplant and tofu each side with beans and quinoa, beans and quinoa, and bake 40 Meal 4: Can be eaten as a salad Meal 4: Wrap all ingredients in Meal 4: See FIXATE Cheeseburger (or tempeh) with olive oil spray. and bake 40 minutes at 375° F; minutes at 375° F; OR combine all (with lemon juice or vinegar) or lettuce or collard leaf. with Eggplant Bun for instructions OR combine all ingredients, and ingredients, and toss with fresh sautéed. to cook eggplant. toss with fresh lime juice to make lime juice to make a salad. Meal 7: Make half of the FIXATE Meal 6: Dressing is from FIXATE a salad. Dill Cucumber Salad recipe. Meal 5: Spinach or kale can be Meal 4: Wrap all ingredients in Lentil Falafel Bowl recipe in eaten raw or sautéed.
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