Complete 7-Day Vegan Meal Plan

B A

Shakeology FIXATE Cauliflower Tacos • Sautéed mushrooms • • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom turning once. roasted at400°Funtilsoft, in oilortossedwithand Meal 7:Veggies canbesautéed omit honey. (page 95,thirdrecipenote); FIXATE Vol. 2cookbook Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE olive oilspray. Meal 3:Sautémushroomsusing Mixed veggies • • • • Guacamole Lentils brownorwildrice water scrambledtofu fruit FIXATE Tahini Dressing cucumbers(½ cherrytomatoes(½ VEGAN MEAL PLAN VEGAN MEAL COMPLETE 7-DAY DAY 1 • • frozenfruit veggiesticks • oliveoil green) • peas green) FIXATE Cauliflower Tacos Celery sticks Roll-Ups (2servings) FIXATE CucumberHummus • • • • • • • Bell pepper Shakeology FIXATE Tofu “Omelets” Zucchini noodles a salad. toss withfreshlimejuicetomake OR combineallingredients,and and bake40minutesat375°F; each sidewithbeansandquinoa, stuff seeds, remove lengthwise, Meal 3:Cutpepperinhalf marinarasauce crumbledtempeh quinoa water sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) DAY 2 • • frozenfruit blackbeans • nutbutter FIXATE recipescanbefound atBeachbodyOnDemand.comor intheFIXATE Vol.2cookbook. • • olives olive oil

FIXATE Cauliflower Tacos Guacamole Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Mixed veggies • • • • • • • Sautéed mushrooms Shakeology Lentils turning once. roasted at400°Funtilsoft, in oilortossedwithand Meal 7:Veggies canbesautéed olive oilspray. Meal 3:Sautémushroomsusing scrambledtofu fruit FIXATE Tahini Dressing cucumbers(½ cherrytomatoes(½ brownorwildrice water A DAY 3 • • frozenfruit veggiesticks • oliveoil green) • peas green) Spinach Celery sticks Roll-Ups (2servings) FIXATE CucumberHummus • • • • • • • FIXATE Tofu “Omelets” Tofu Bell pepper Shakeology minutes, turningonce. Dressing; bakeat375°Ffor30 and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith a salad. toss withfreshlimejuicetomake OR combineallingredients,and and bake40minutesat375°F; each sidewithbeansandquinoa, lengthwise, removeseeds,stuff Meal 3:Cutpepperinhalf broccoli lemonjuice quinoa water sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • FIXATE Tahini Dressing • DAY 4 oliveoil • fruit • • frozenfruit blackbeans • nutbutter • olive oil 6 Daily ContainerCount(1,200–1,499calories) FIXATE DillCucumberSalad Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Mixed veggies • • • • • • • • • Spinach Seasoned crumbledtempeh Shakeology Zucchini noodles 400° Funtilsoft,turningonce. oil ortossedwithandroastedat Meal 7:Veggies canbesautéedin 2 scrambledtofu marinarasauce crumbledtempeh nuts picodegallo(½ quinoa lemonjuice largelettuceleaf water • DAY 5 oliveoil • frozenfruit • 4 oliveoil • olives green) 1 A Shredded brusselssprouts • • • • • • • • • • • FIXATE SweetPotatoToast FIXATE DillCucumberSalad Artichoke (½serving) FIXATE Steamed Seasoned crumbledtempeh Shakeology Bok choy eaten asasaladorsautéed. Meal 7:Brusselssproutscanbe serving. sprinkle withsesameseedsbefore edamame witholiveoilspray; Meal 6:Sautébokchoyand per halfartichoke. in recipe,use1tsp.oliveoiltotal Meal 4:Substituteoliveoilforghee oliveoil sesameseeds nuts oliveoil(½ largelettuceleaf picodegallo(½ quinoa water oliveoil asparagus mashedchickpeas 1 DAY 6 B • • edamame balsamicvinegar • frozenfruit • tsp.) fruit green) 1 • • • • • • • • Artichoke (½serving) FIXATE Steamed Hummus Edamame Shakeology FIXATE SweetPotatoToast Eggplant Shredded brusselssprouts sesame seedsbeforeserving. with oliveoilspray;sprinkle Meal 6:Sautéeggplantandtofu oliveoil sesameseeds oliveoil(½ brownorwildrice water oliveoil sautéedspinach mashedchickpeas 1 DAY 7 • • • • veggiesticks tofu(ortempeh) balsamicvinegar • mixedveggies frozenfruit 3 • tsp.) fruit 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)

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

• • • Seasoned crumbledtempeh • Shakeology • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Spinach third recipenote);omithoney. FIXATE Vol. 2cookbook(page95, Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE sautéed. (with lemonjuiceorvinegar) Meal 4:Canbeeatenasasalad lettuce leaf. Meal 3:Wrapallingredientsin Guacamole • Brown orwildrice Dressing (½ Lentils (½ or coconutmilkbeverage largelettuceleaf picodegallo(½ quinoa unsweetenedalmondmilk scrambledtofu oliveoilorsesame VEGAN MEAL PLAN VEGAN MEAL green) green) • COMPLETE 7-DAY cherrytomatoes • DAY 1 • oliveoil fruit • • • • frozenfruit veggiesticks FIXATE Tahini cucumbers • • broccoli chickpeas green) Roll-Ups (2servings) FIXATE CucumberHummus Zucchini noodles • • • • • • • • Bell pepper Shakeology FIXATE Tofu “Omelets” Oatmeal Spinach sautéed. (with lemonjuiceorvinegar) Meal 4:Canbeeatenasasalad a salad. toss withfreshlimejuicetomake OR combineallingredients,and and bake40minutesat375°F; each sidewithbeansandquinoa, lengthwise, removeseeds,stuff Meal 3:Cutpepperinhalf quinoa nutbutter marinarasauce crumbledtempeh veggiesticks sautéed veggies tempeh “bacon”(2strips) whole grain-bread(½slice) • • DAY 2 oliveoil nutbutter • • • frozenfruit blackbeans water FIXATE recipescan befoundatBeachbodyOnDemand.com orintheFIXATE Vol. 2cookbook. • • • olives chickpeas olive oil

Guacamole Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom • • • • • • • Seasoned crumbledtempeh Brown orwildrice Dressing (½ Veggie burger Lentils (½ Shakeology or coconutmilkbeverage lettuce leaf. Meal 3:Wrapallingredientsin scrambledtofu oliveoil largelettuceleaf picodegallo(½ quinoa unsweetenedalmondmilk oliveoilorsesame B green) green) • cherrytomatoes DAY 3 • • fruit lemonjuice • • • • frozenfruit veggiesticks • FIXATE Tahini cucumbers kale or spinach kaleorspinach • broccoli green) Roll-Ups (2servings) FIXATE CucumberHummus • • • Tofu • • • • • • FIXATE Tofu “Omelets” Bell pepper Shakeology Spinach and/orkale FIXATE Vegan Tuna Salad (or collardleaf) 375° F for 30minutes, turningonce. F 375° in FIXATE Tahini Dressing; bakeat towels, cutintocubes,and marinate Meal 6:Pressanddrytofuwithpaper eaten raworsautéed. Meal 5:Spinachorkalecanbe lettuce orcollardleaf. Meal 4:Wrapallingredientsin lime juicetomakeasalad. ingredients, andtosswithfresh minutes at375°F;ORcombineall beans andquinoa,bake40 remove seeds,stuffeachsidewith Meal 3:Cutpepperinhalflengthwise, quinoa nutbutter broccoli oliveoil largelettuceleaf edamame(½ sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • FIXATE Tahini Dressing DAY 4 • • balsamicvinegar fruit • • • frozenfruit blackbeans water red) • olive oil • 6 quinoa Daily ContainerCount(1,500–1,799calories) FIXATE DillCucumberSalad (or collardleaf) Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom • • • • • • • • • Edamame FIXATE Vegan Tuna Salad Oatmeal Shakeology Zucchini noodles or coconutmilkbeverage Dill CucumberSaladrecipe. Meal 7:MakehalfoftheFIXATE lettuce orcollardleaf. Meal 4:Wrapallingredientsin veggies inoliveoilspray. Meal 3:Sautéedamameand 2 scrambledtofu brownorwildrice unsweetenedalmondmilk nuts marinarasauce crumbledtempeh veggiesticks large lettuceleaf edamame (½ • DAY 5 nutbutter • • mixedveggies frozenfruit 5 red) • olives 2 A Veggie burger • • • • • eggplant slices(½ • • • • FIXATE SweetPotatoToast Sautéed mushrooms Shakeology FIXATE DillCucumberSalad Spinach and/orkale Bok choy onions (½ eaten raworsautéed. Meal 5:Spinachorkalecanbe to cookeggplant. with EggplantBunforinstructions Meal 4:SeeFIXATE Cheeseburger oil spray. Meal 3:Sautémushroomsinolive brownorwildrice nutbutter oliveoil asparagus mashedchickpeas nuts sesameseeds oliveoil oliveoil 1 B DAY 6 • edamame • • balsamicvinegar green) • frozenfruit water • sautéed • fruit • • green) • cooked quinoa peas 1 • • • • • • • • Sautéed mushrooms FIXATE SweetPotatoToast Hummus • whitebeans Artichoke (½serving) FIXATE Steamed Sautéed zucchini Eggplant Shakeology or coconutmilkbeverage (or tempeh)witholiveoilspray. Meal 6:Sautéeggplantandtofu Meal 4:Heatbeanswitholiveoil. brownorwildrice unsweetenedalmondmilk oliveoil sautéedspinach mashedchickpeas sesameseeds oliveoil oliveoil(½ 1 DAY 7 • • veggiesticks tofu(ortempeh) • 4 frozenfruit • tsp.) • fruit corn • peas VEGAN GROCERY LIST PLAN B

VEGETABLES FRUITS PROTEINS

Mixed vegetables Frozen fruit Silken organic tofu

Cremini mushrooms Fresh fruit Firm organic tofu

Marinara sauce, all-natural Shallots Organic tempeh (< 5 g sugar per serving)

Asparagus Organic tempeh “bacon”

Lettuce (like Bibb or romaine) Canned black beans

Collard leaves (or lettuce) Canned white beans

Spinach Dry lentils

Kale Organic shelled edamame

Onion Canned chickpeas/garbanzo beans

Red onion Peas (frozen, fresh, or dry)

Veggie burgers (> 16 g protein and < 15 g To m a t o carbohydrates per patty)

Cherry tomatoes Shakeology

Bell peppers (any color) Nutritional yeast

Eggplant

Celery

Cucumber

Large globe artichoke

Broccoli

Veggie sticks (carrots, celery, jicama, etc.)

Zucchini

Zucchini noodles (or zucchini)

Bok choy

Roasted red peppers, in water

Pico de gallo

CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS

Low-sodium sprouted-wheat bread (like Ezekiel) Fresh guacamole Sesame seeds Gluten-free all-purpose flour Olives, medium Hummus (preferably Bob’s Red Mill® All-Purpose Baking Flour, red label) Nuts, unsalted (almonds, peanuts, cashews, etc.) Medium sweet potato

Corn (frozen, canned in water, or fresh)

Quinoa Brown or wild rice Dry rolled oats Coconut sugar

TEASPOONS FREE FOODS SPECIAL EQUIPMENT

Extra-virgin olive oil Fresh lemon juice Olive oil cooking spray

Sesame oil (optional) Lemon Coconut oil cooking spray (optional)

Nut butter, natural, no sugar added Garlic (peanut, almond, cashew, etc.) Unsweetened almond milk or Green onions unsweetened coconut milk beverage

Tahini paste Fresh dill weed

Fresh thyme

Fresh parsley

Balsamic vinegar

Apple cider vinegar

Dijon mustard

Kombu powder (optional)

Sea salt (or himalayan salt)

Ground black pepper

Ground turmeric

Onion powder

Garlic powder

Ground coriander

Bay leaves

© 2019 Beachbody, LLC. All rights reserved. © 2019 Beachbody, LLC. All rights reserved. 1 1 2 1 1 1 1 1 1 1 MEAL 3 MEAL 2 MEAL 1 MEAL 7 MEAL 6 MEAL 5 MEAL 4 MEALS NOTES 1 1 1 1 1 1 1 1 1 1 A A 1 1 1 1 1 B

• FIXATE Cauliflower Tacos • Shakeology • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Spinach third recipenote);omithoney. FIXATE Vol. 2cookbook(page95, Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE sautéed. (with lemonjuiceorvinegar) Meal 4:Canbeeatenasasalad • Guacamole • • tomatoes (1 Veggie burger Kale (1 rice or coconutmilkbeverage pintobeans unsweetenedalmondmilk scrambledtofu fruit fruit FIXATE Tahini Dressing • VEGAN MEAL PLAN VEGAN MEAL broccoli COMPLETE 7-DAY • DAY 1 green) oliveoil • • frozenfruit veggiesticks • green) • • corn brownorwild oliveoil • cherry • chickpeas • lentils

• • • • • • • Shakeology FIXATE Tofu “Omelets” Roll-Ups (2servings) FIXATE CucumberHummus Zucchini noodles(2 Spinach burger forchicken) (substitute tempehorveggie FIXATE QuinoaTabouli Bowl FIXATE Cauliflower Tacos sautéed. (with lemonjuiceorvinegar) Meal 4:Canbeeatenasasalad nutbutter marinarasauce crumbledtempeh pintobeans sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • DAY 2 oliveoil • • frozenfruit water • corn FIXATE recipescanbefound atBeachbodyOnDemand.comor intheFIXATE Vol.2cookbook. • • • olives chickpeas olive oil • green) fruit

Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Guacamole FIXATE Cauliflower Tacos • • • • • • • • Veggie burger Spinach (2 Bell pepper Shakeology or coconutmilkbeverage a salad. toss withfreshlimejuicetomake OR combineallingredients,and and bake40minutesat375°F; each sidewithbeansandquinoa, lengthwise, removeseeds,stuff Meal 5:Cutpepperinhalf scrambledtofu oliveoil pintobeans unsweetenedalmondmilk fruit fruit FIXATE Tahini Dressing quinoa C DAY 3 • • oliveoil lemonjuice • • • frozenfruit veggiesticks blackbeans green) • • kale or spinach kaleorspinach corn • lentils sesame oil • • • • • • • • FIXATE Tofu “Omelets” Shakeology Roll-Ups (2servings) FIXATE CucumberHummus Tofu Broccoli FIXATE Vegan Tuna Salad Spinach and/orkale (or collardleaf) minutes, turningonce. Dressing; bakeat375°Ffor30 and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith olive oil. be eatenraworsautéedin Meal 5:Spinachorkalecan lettuce orcollardleaf. Meal 4:Wrapallingredientsin nutbutter oliveoil largelettuceleaf edamame(½ broccoli(2 sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • FIXATE Tahini Dressing • DAY 4 edamame • • balsamicvinegar • • brownorwildrice frozenfruit water green) red) • olive oil • 7 • • quinoa oliveor • fruit fruit Daily ContainerCount(1,800–2,099calories) Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom FIXATE DillCucumberSalad burger forchicken) (substitute tempehorveggie FIXATE QuinoaTabouli Bowl • • eggplant slices(½ • • • • Zucchini noodles(2 Veggie burger Veggie burger Shakeology onions (½ rice or coconutmilkbeverage Dill CucumberSaladrecipe. Meal 7:MakehalfoftheFIXATE 3 scrambledtofu oliveoil unsweetenedalmondmilk nuts marinarasauce crumbledtempeh • broccoli • fruit DAY 5 • green) frozenfruit • • 6 • sautéed brownorwild oliveoil • olives • green) cooked green) 2 A FIXATE DillCucumberSalad Bell pepper white beans • • • • • • • • • FIXATE SweetPotatoToast FIXATE Vegan Tuna Salad Shakeology Bok choy(2 Sautéed zucchini lettuce leaf(orcollardleaf) to makeasalad. with oliveoilandfreshlimejuice combine ingredients,andtoss bake 40minutesat375°F;OR with beansandquinoa, with oliveoil,stuffeachside lengthwise, removeseeds,brush Meal 3:Cutpepperinhalf quinoa nutbutter oliveoil asparagus mashedchickpeas nuts fruit edamame edamame(½ • fruit 1 B DAY 6 • oliveoil • • • • • frozenfruit blackbeans sesameseeds water green) oliveoil red) • corn 1 • large •

Spinach and/orkale • • • • • • • • • • • • FIXATE SweetPotatoToast Artichoke (½serving) FIXATE Steamed Eggplant (2 Shakeology Sautéed mushrooms or coconutmilkbeverage Hummus (or tempeh)witholiveoilspray. Meal 6:Sautéeggplantandtofu the refrigeratorforuptofourdays. artichoke inasealedcontainer in recipe;storeremaininghalf Meal 4:Substituteoliveoilforghee brownorwildrice unsweetenedalmondmilk oliveoil sautéedspinach mashedchickpeas fruit sesameseeds tofu(ortempeh) oliveoil chickpeas oliveoil(½ whitebeans 1 DAY 7 • • veggiesticks balsamicvinegar • • 5 frozenfruit quinoa green) • tsp.) fruit • • oliveoil peas VEGAN GROCERY LIST PLAN C

VEGETABLES FRUITS PROTEINS

Mixed vegetables Frozen fruit Silken organic tofu

Cremini mushrooms Fresh fruit Firm organic tofu

Shallots Marinara sauce, all-natural (< 5 g sugar per serving) Organic tempeh

Asparagus Organic tempeh “bacon”

Onion Peas (frozen, fresh, or dry)

Veggie burgers (> 16 g protein and < 15 g To m a t o carbohydrates per patty)

Cherry tomatoes Organic shelled edamame

Red onion Canned chickpeas/garbanzo beans

Celery Canned pinto beans

Eggplant Canned black beans

Cucumbers Canned white beans

Broccoli Dry lentils

Bell peppers (any color) Shakeology

Large globe artichoke Nutritional yeast

Lettuce (like Bibb or romaine) or collard leaves

Kale

Spinach

Bok choy

Zucchini

Zucchini noodles (or zucchini)

Riced cauliflower

Veggie sticks (carrots, celery, jicama, etc.)

Roasted red peppers, in water

CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS

Low-sodium sprouted-wheat bread (like Ezekiel) Fresh guacamole Sesame seeds

Gluten-free all-purpose flour (preferably Bob’s Red Hummus Olives, medium Mill All-Purpose Baking Flour, red label)

Medium sweet potato Nuts, unsalted (almonds, peanuts, cashews, etc.)

Corn (frozen, canned in water, or fresh)

Quinoa

Brown or wild rice

Coconut sugar

TEASPOONS FREE FOODS SPECIAL EQUIPMENT

Extra-virgin olive oil Fresh thyme Olive oil cooking spray

Sesame oil (optional) Fresh mint Coconut oil cooking spray (optional)

Nut butter, natural, no sugar added (peanut, almond, cashew, etc.) Fresh parsley

Tahini paste Lemon

Unsweetened almond milk or unsweetened Green onions coconut milk beverage

Fresh dill weed

Garlic

Kombu powder (optional)

Dijon mustard

Sea salt (or Himalayan salt)

Ground black pepper

Balsamic vinegar

Apple cider vinegar

Ground turmeric

Onion powder

Garlic powder

Chili powder

Ground cumin

Ground smoked paprika

Ground coriander

Bay leaves

© 2019 Beachbody, LLC. All rights reserved. © 2019 Beachbody, LLC. All rights reserved. 1 1 1 1 1 1 1 1 1 2 1 1 MEAL 3 MEAL 2 MEAL 1 MEAL 6 MEAL 5 MEAL 4 MEAL 7 MEALS NOTES 1 1 1 1 1 1 1 1 1 1 A A 1 1 B 1 1 1 1 B

(½ • FIXATE Cauliflower Tacos • • Shakeology • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom • Edamame • • • Lentils Roll-Ups (2servings) FIXATE CucumberHummus sautéed. (with lemonjuiceorvinegar) Meal 7:Canbeeatenasasalad third recipenote);omithoney. FIXATE Vol. 2cookbook(page95, Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE sauté insesameoil. Meal 4:Eatrawasasalador Spinach cakes (½ (optional) coconut milkbeverage sesameoil pintobeans unsweetenedalmondmilkor frozencauliflower scrambledtofu FIXATE Tahini Dressing cherrytomatoes(1 fruit VEGAN MEAL PLAN VEGAN MEAL green) green) • • • mashedfreshberries COMPLETE 7-DAY nut butter • DAY 1 kale (1 oliveoil • • quinoa • • • frozenfruit green onions greenonions shreddedcarrots coconut aminos coconutaminos • corn green) • • chickpeas radishes • green) rice

Broccoli • • • • • • • • • • Zucchini noodles(2 • Hummus Shakeology FIXATE Tofu “Omelets” Spinach FIXATE Cauliflower Tacos oliveorsesameoil brownorwildrice pintobeans spinach olives marinarasauce crumbledtempeh veggiesticks sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • • • DAY 2 oliveoil • edamame oliveoil • pita nutbutter • frozenfruit • corn • fruit FIXATE recipescan befoundatBeachbodyOnDemand.com orintheFIXATE Vol. 2cookbook. • • chickpeas olive oil green) • water

(½ Shakeology Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom cucumber slicesfordipping. and desiredspices;servewith Meal 7:Mashbeanswithoil • • • • • • • Edamame cakes (½ Mashed whitebeans (optional) veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl Roll-Ups (2servings) FIXATE CucumberHummus Spinach (2 coconut milkbeverage sesameoil scrambledtofu unsweetenedalmondmilkor frozencauliflower fruit FIXATE Tahini Dressing cucumber D green) green) • • mashedfreshberries nut butter DAY 3 • • quinoa • • • • frozenfruit green) green onions greenonions shreddedcarrots oliveoil coconut aminos coconutaminos • • radishes • lentils rice

Tofu Spinach and/orkale veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl • • • • • • • • • Hummus • FIXATE Tofu “Omelets” Shakeology minutes, turningonce. Dressing; bakeat375°Ffor30 and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith FIXATE Vegan Tuna Salad lettuce leaf(orcollardleaf) veggiesticks oliveoil chickpeas spinach edamame(½ fruit broccoli(2 sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • FIXATE Tahini Dressing • nut butter DAY 4 • • • pita balsamicvinegar nutbutter • • frozenfruit quinoa green) • fruit red) • olive oil 8 •

• large water Daily ContainerCount(2,100–2,299calories) Bell pepper Shakeology Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom • • • • • Zucchini noodles(2 • • • • • FIXATE Vegan Tuna Salad Hummus Sautéed zucchini coconut milkbeverage lettuce leaf(orcollardleaf) a salad. oil andfreshlimejuicetomake all ingredients,andtosswitholive minutes at375°F;ORcombine beans andquinoa,bake40 with oliveoil,stuffeachhalf lengthwise, removeseeds,brush Meal 3:Cutpepperinhalf 3 scrambledtofu pintobeans quinoa unsweetenedalmondmilkor frozencauliflower veggiesticks edamame(½ olives marinarasauce crumbledtempeh • DAY 5 • oliveoil • oliveoil pita • • frozenfruit blackbeans • 6 oliveoil • fruit red) • corn green) • large 2 A • • • • • • • • • • • FIXATE SweetPotatoToast Shakeology Mashed whitebeans FIXATE DillCucumberSalad (½ serving) FIXATE SteamedArtichoke Bell pepper Bok choy(2 to saladoreatenseparately. apple canbechoppedand added avocado tomakeapastasalad; Cucumber Saladwithpastaand Meal 5:CombineFIXATE Dill in recipe. Meal 4:Substituteoliveoilforghee a salad. oil andfreshlimejuicetomake all ingredients,andtosswitholive minutes at375°F;ORcombine beans andquinoa,bake40 with oliveoil,stuffeachhalf lengthwise, removeseeds,brush Meal 3:Cutpepperinhalf quinoa spinach oliveoil asparagus mashedchickpeas avocado whole-grainpasta corn cucumber fruit edamame • • oliveoil(½ 2 nut butter B DAY 6 • • oliveoil • nutbutter • • apple • • • frozenfruit blackbeans whitebeans oliveoil sesameseeds green) 1 • tsp.) water Eggplant (2 Shakeology • • • • • • • • • • • • • FIXATE SweetPotatoToast Sautéed mushrooms FIXATE DillCucumberSalad (½ serving) FIXATE SteamedArtichoke coconut milkbeverage Sautéed zucchini in recipe. in recipe. Meal 7:Substituteoliveoilforghee (or tempeh)witholiveoilspray. Meal 6:Sautéeggplantandtofu brownorwildrice unsweetenedalmondmilkor frozencauliflower oliveoil sautéedspinach mashedchickpeas avocado whole-grainpasta pintobeans oliveoil(½ fruit sesameseeds tofu(ortempeh) 1 • nut butter DAY 7 • • apple • 6 frozenfruit whitebeans green) • oliveoil tsp.) • corn • • oliveoil peas VEGAN GROCERY LIST PLAN D

VEGETABLES FRUITS PROTEINS

Mixed vegetables Frozen fruit Silken organic tofu

Cremini mushrooms Fresh fruit Firm organic tofu

Shallots Fresh berries Organic tempeh

Asparagus Small apples Organic tempeh “bacon”

To m a t o Marinara sauce, all-natural Peas (frozen, fresh, or dry) (< 5 g sugar per serving) Cherry tomatoes Veggie burgers (> 16 g protein and < 15 g Onion carbohydrates per patty) (optional)

Red onion Organic shelled edamame

Celery Canned chickpeas/garbanzo beans

Eggplant Canned pinto beans

Cucumbers Canned black beans

Broccoli Canned white beans

Bell peppers (any color) Dry lentils

Large globe artichoke Shakeology

Lettuce (like Bibb or romaine) or collard leaves Nutritional yeast

Kale

Spinach

Bok choy

Radishes

Riced cauliflower

Frozen cauliflower

Zucchini

Zucchini noodles (or zucchini)

Veggie sticks (carrots, celery, jicama, etc.)

Roasted red peppers, in water

Shredded carrots

CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS

Low-sodium sprouted-wheat bread (like Ezekiel) Avocado Sesame seeds Gluten-free all-purpose flour (preferably Bob’s Red Hummus Olives, medium Mill All-Purpose Baking Flour, red label) Whole-grain pita (4-inch) Rice cakes Medium sweet potato Corn (frozen, canned in water, or fresh) Quinoa Brown or wild rice Coconut sugar

TEASPOONS FREE FOODS SPECIAL EQUIPMENT

Extra-virgin olive oil Fresh thyme Olive oil cooking spray

Sesame oil Fresh mint Coconut oil cooking spray (optional)

Nut butter, natural, no sugar added (peanut, Fresh parsley almond, cashew, etc.)

Tahini paste Lemon

Unsweetened almond milk or unsweetened Green onions coconut milk beverage

Fresh dill weed

Garlic

Kombu powder (optional)

Dijon mustard

Sea salt (or Himalayan salt)

Ground black pepper

Balsamic vinegar

Apple cider vinegar

Coconut aminos (optional)

Ground turmeric

Onion powder

Garlic powder

Chili powder

Ground cumin

Ground smoked paprika

Ground coriander

Bay leaves

© 2019 Beachbody, LLC. All rights reserved. © 2019 Beachbody, LLC. All rights reserved. 2 1 1 1 1 1 1 1 2 1 1 MEAL 4 MEAL 7 MEAL 6 MEAL 5 MEAL 3 MEAL 2 MEAL 1 MEALS NOTES 1 1 1 1 1 1 B 1 1 1 1 1 1 A A 1 1 1 1 2 1

beans FIXATE DillCucumberSalad third recipenote);omit honey. FIXATE Vol. 2cookbook (page95, Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE eaten separately. chopped andaddedtosalador a pastasalad;applecanbe beans, andavocadotomake Cucumber Saladwithpasta, Meal 5:CombineFIXATE Dill sauté insesameoil. Meal 4:Eatrawasasalador Spinach • • • Lentils • • • • • Edamame • (2 servings) FIXATE Cauliflower Tacos • • Shakeology • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom or coconutmilkbeverage shreddedcarrots(½ apple FIXATE Tahini Dressing cherrytomatoes(1 whole-grainpasta coconutaminos(optional) greenonions radishes(½ corn unsweetenedalmondmilk frozencauliflower scrambledtofu VEGAN MEAL PLAN VEGAN MEAL • • COMPLETE 7-DAY avocado • kale(1 • DAY 1 nutbutter oliveoil • • quinoa • frozenfruit pintobeans • green) sesameoil • green) apple • chickpeas • white green) green) green) beans • • • • • • • • • • • • Broccoli FIXATE Cauliflower Tacos (1serving) Shakeology FIXATE Tofu “Omelets” Spinach FIXATE DillCucumberSalad sautéed. (with lemonjuiceorvinegar) Meal 7:Canbeeatenasasalad Zucchini noodles(2 sautéedasparagus(1 oliveorsesameoil brownorwildrice oliveoil(1 oliveoil whole-grainpasta pintobeans spinach marinarasauce sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) • avocado • • DAY 2 edamame oliveoil • • crumbledtempeh nutbutter • frozenfruit • corn tsp.) • FIXATE recipescan befoundatBeachbodyOnDemand.com orintheFIXATE Vol. 2cookbook. • • apple • olives chickpeas olive oil • green) white • green) green) water

Shakeology Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom • • • • • • • • • • • • • • Edamame veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl beans Mashed whitebeans Whole-grain tortilla Lettuce (2 coconut milkbeverage cucumber slicesfordipping. and desiredspices;servewith Meal 7:Mashbeanswithoil pepper withcookingoilspray. Meal 5:Sautéonionandbell sauté insesameoil. Meal 4:Eatrawasasalador oliveoil(1 spinachand/orkale(1 shreddedcarrots(½ scrambledtofu cucumber apple FIXATE Tahini Dressing avocado bellpepper(½ coconutaminos(optional) greenonions radishes(½ unsweetenedalmondmilkor frozencauliflower E • onion(½ • DAY 3 nutbutter • • • quinoa fruit • green) frozenfruit oliveoil tsp.) • green) sesameoil green) • green) • • lemon juice lemonjuice lentils refried green) green) green) green)

veggie burger for chicken) veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl • • • • • • • • • • • • • • FIXATE Tofu “Omelets” Sautéed zucchini Shakeology FIXATE Vegan Tuna Salad Tofu Sweet potato (or collardleaf) minutes, turningonce. Dressing; bakeat375°Ffor30 and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith avocado. beans andheat;topwith with oliveoilspray;add potato, onion,andbellpepper Meal 5:Sautécubedsweet oliveoil(1 spinachand/orkale(1 largelettuceleaf edamame(½ pintobeans broccoli(2 avocado bellpepper(½ onion(½ spinach sautéed veggies tempeh “bacon”(2strips) whole-grain bread(½slice) olive oilorsesame • FIXATE Tahini Dressing DAY 4 • • nutbutter • fruit green) frozenfruit • tsp.) • green) blackbeans oliveoil red) • • green) corn • lemon juice lemonjuice olive oil 9 • • water green) green) fruit

Daily ContainerCount(2,300–2,499calories)

Zucchini noodles(2 Shakeology Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Bell pepper(1 • • • • • • • • • • • • • Mashed whitebeans beans Spinach and/orkale Whole-grain tortilla coconut milkbeverage cucumber slicesfordipping. and desiredspices;servewith Meal 7:Mashbeanswithoil a salad. oil andfreshlimejuicetomake all ingredients,andtosswitholive minutes at375°F;ORcombine beans andquinoa,bake40 with oliveoil,stuffeachhalf lengthwise, removeseeds,brush Meal 3:Cutpepperinhalf 3 scrambledtofu cucumber oliveoil chickpeas oliveoil(2 blackbeans cherrytomatoes(1 marinarasauce oliveoil avocado bellpepper(½ unsweetenedalmondmilkor frozencauliflower • onion(½ DAY 5 • • • balsamicvinegar crumbledtempeh • fruit • • frozenfruit oliveoil quinoa 7 • quinoa green) tsp.) • green) olives green) • refried green) green) 2 A or sesameoil • • • • • • • • • • • • • Bell pepper(1 FIXATE SweetPotatoToast Shakeology Bok choy(2 (½ serving) FIXATE SteamedArtichoke FIXATE Vegan Tuna Salad tempeh, orseitanforchicken) Couscous (substitutetofu, FIXATE Curried“Chicken”with (or collardleaf) 6, oreatenseparately. be addedtoFIXATE recipeinstep Meal 5:Broccoliandcashewscan in recipe. Meal 4:Substituteoliveoilforghee largelettuceleaf edamame(½ sesameseeds fruit(½ broccoli corn oliveoil(2 blackbeans cherrytomatoes(1 spinach oliveoil asparagus mashedchickpeas • oliveoil(½ 2 B DAY 6 • • cashews(4) nutbutter • purple) • frozenfruit whitebeans green) • • edamame quinoa green) tsp.) • red) fruit • 1 oliveoil green) • tsp.) water tempeh, orseitanforchicken) Couscous (substitutetofu, FIXATE Curried“Chicken”with Shakeology • • ghee inrecipe. Meal 7:Substituteolive oilfor • • • • • • • • • • • • Sautéed mushrooms(1 (½ serving) FIXATE SteamedArtichoke FIXATE SweetPotatoToast Eggplant (2 Sautéed zucchini coconut milkbeverage sesame seedsbeforeserving. at 400°F);andsprinklewith with oliveoilandbake25minutes and tofu;sautéinoliveoil(ortoss Meal 6:Pattofudry;cubeeggplant for upto3months. days, orfreezeinanairtightcontainer in anairtightcontainerforuptofour “Chicken” withCouscousrefrigerated Meal 5:StoreremainingCurried oliveoil(2 brownorwildrice oliveoil(½ sesameseeds tofu(ortempeh) fruit(½ broccoli pintobeans spinach(1 unsweetenedalmondmilkor frozencauliflower oliveoil sautéedspinach mashedchickpeas 1 DAY 7 • cashews(4) • purple) • 7 frozenfruit whitebeans green) • green) oliveoil tsp.) • tsp.) • fruit • corn oliveoil • peas green) green) VEGAN GROCERY LIST PLAN E

VEGETABLES FRUITS PROTEINS

Mixed vegetables Frozen fruit Silken organic tofu Cremini mushrooms Fresh fruit Firm organic tofu Shallots Small apples Organic tempeh Asparagus Raisins Organic tempeh “bacon” To m a t o Marinara sauce, all-natural (< 5 g sugar per serving) Seitan (optional) Cherry tomatoes Peas (frozen, fresh, or dry) Onion Veggie burgers (> 16 g protein and < 15 g Red onion carbohydrates per patty) (optional) Celery Organic shelled edamame Eggplant Canned chickpeas/garbanzo beans Cucumbers Canned pinto beans Broccoli Canned black beans Bell peppers (any color) Canned white beans Large globe artichoke Canned refried beans, vegetarian Lettuce (like Bibb or romaine) or collard leaves Dry lentils Kale Shakeology Spinach Nutritional yeast Bok choy Radishes Riced cauliflower Frozen cauliflower Zucchini Zucchini noodles (or zucchini) Carrots Shredded carrots

CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS

Low-sodium sprouted-wheat bread (like Ezekiel) Avocado Sesame seeds

Gluten-free all-purpose flour (preferably Bob’s Canned lite coconut milk Olives, medium Red Mill All-Purpose Baking Flour, red label)

Whole-grain tortillas (6-inch) Cashews, whole, unsalted

Medium sweet potatoes

Corn (frozen, canned in water, or fresh)

Quinoa

Brown or wild rice

Dry whole-grain couscous

Quinoa pasta (or whole-grain pasta)

Coconut sugar

TEASPOONS FREE FOODS SPECIAL EQUIPMENT

Extra-virgin olive oil Fresh thyme Olive oil cooking spray

Sesame oil Fresh mint Coconut oil cooking spray (optional)

Extra-virgin organic coconut oil Fresh parsley

Nut butter, natural, no sugar added Fresh dill weed (peanut, almond, cashew, etc.)

Tahini paste Fresh cilantro

Unsweetened almond milk or Lemon unsweetened coconut milk beverage

Green onions

Garlic

Kombu powder (optional)

Dijon mustard

Sea salt (or Himalayan salt)

Ground black pepper

Balsamic vinegar

Apple cider vinegar

Coconut aminos (optional)

Ground turmeric

Onion powder

Garlic powder

Curry powder

Chili powder

Ground cumin

Ground smoked paprika

Ground coriander

Bay leaves

© 2019 Beachbody, LLC. All rights reserved. © 2019 Beachbody, LLC. All rights reserved. 1 1 2 1 1 2 2 1 1 1 1 1 1 MEAL 7 MEAL 6 MEAL 5 MEAL 4 MEAL 3 MEAL 2 MEAL 1 MEALS A NOTES B 2 1 1 1 1 1 1 1 1 1 A A 1 1 1 1 2 1 2 1 B

Dressing • • Spinach • • Lentils • • • • FIXATE DillCucumberSalad • • • • Edamame • (2 servings) FIXATE Cauliflower Tacos • • Shakeology omit honey. (page 95,thirdrecipe note); FIXATE Vol. 2cookbook Lentil FalafelBowlrecipein Meal 6:DressingisfromFIXATE eaten separately. chopped andaddedtosalador a pastasalad;applecanbe beans, andavocadotomake Cucumber Saladwithpasta, Meal 5:CombineFIXATE Dill sauté insesameoil. Meal 4:Eatrawasasalador • • Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom or coconutmilkbeverage shreddedcarrots(½ balsamicvinegar oliveoil(2 barley cherrytomatoes(1 apple whitebeans whole-grainpasta spinach(1 coconutaminos(optional) greenonions radishes(½ corn unsweetenedalmondmilk frozencauliflower oliveoil(1 scrambledtofu VEGAN MEAL PLAN VEGAN MEAL • COMPLETE 7-DAY • kale(1 • DAY 1 • FIXATE Tahini chickpeas apple • • quinoa • frozenfruit pintobeans green) • • avocado green) tsp.) tsp.) sesameoil green)

• apple green) green) green) Dressing Lentils • • • • • • • • • • • • • • • Zucchini noodles FIXATE DillCucumberSalad Broccoli FIXATE Cauliflower Tacos (1serving) Shakeology • oliveoil(1 oil forghee)•crumbledtempeh the veggiesandsubstituteolive FIXATE Sweet Potato Hash (double over zucchininoodles. then addmarinarasauce;serve Meal 7:Cooktempehinoliveoil Vol. 2.cookbook. recipe canbefoundintheFIXATE Meal 1:FIXATE SweetPotatoHash sautéedasparagus(1 marinarasauce crumbledtempeh oliveoil(2 barley cherrytomatoes(1 apple whitebeans whole-grainpasta spinach(1 oliveorsesameoil brownorwildrice oliveoil(1 pintobeans spinach • • kale(1 • DAY 2 • FIXATE Tahini edamame • apple nutbutter • frozenfruit • green) • corn tsp.) avocado tsp.) tsp.) FIXATE recipes canbe foundat BeachbodyOnDemand.com orinthe FIXATE Vol.2 cookbook. green)

green) • green) green) water

Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Shakeology Tofu • • • • • • • • • • • • • • • • • • veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl Spinach Sweet potato Edamame or coconutmilkbeverage minutes, turningonce. Dressing; bakeat375°Ffor30 and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith and heat;topwithavocado. with oliveoilspray;addbeans potato, onion,andbellpepper Meal 5:Sautécubedsweet sauté insesameoil. Meal 4:Eatrawasasalador spinach and/orkale(1 shreddedcarrots(½ lemonjuice oliveoil(1 oliveoil(1 scrambledtofu balsamicvinegar oliveoil(2 brownorwildrice broccoli(2 avocado bellpepper(1 onion(1 coconutaminos(optional) greenonions radishes(½ unsweetenedalmondmilk frozencauliflower F • FIXATE Tahini Dressing • DAY 3 chickpeas • • • quinoa green) green) fruit frozenfruit • green) green) blackbeans • green) tsp.) tsp.) tsp.) sesameoil green) green)

• • fruit

apple green) green) green)

Whole-grain tortilla • • • • • • • • • • • • • • • olive oil (1 • oliveoil(1 oil forghee)•crumbledtempeh the veggiesandsubstituteolive FIXATE Sweet Potato Hash (double veggie burgerforchicken) (substitute tempehorcrumbled FIXATE QuinoaTabouli Bowl FIXATE Vegan Tuna Salad Sautéed zucchini Shakeology Tofu 30 minutes,turningonce. Dressing; bakeat375°Ffor and marinateinFIXATE Tahini paper towels,cutintocubes, Meal 6:Pressanddrytofuwith pepper witholiveoilspray. Meal 5:Sautéonionandbell the FIXATE Vol. 2.cookbook. Hash recipecanbefoundin Meal 1:FIXATE SweetPotato large lettuce leaf (or collard leaf) largelettuceleaf(orcollardleaf) spinach and/orkale(1 apple edamame(½ brownorwildrice broccoli(2 avocado bellpepper(1 onion(1 refriedbeans pintobeans lemonjuice oliveoil(1 spinach • FIXATE Tahini Dressing • nutbutter(1 DAY 4 • • nutbutter • fruit green) green) frozenfruit • green) oliveoil tsp.) tsp.) red) • green) green) corn 10

• fruit • water green)

tsp.)

Daily ContainerCount(2,500–2,800calories)

Toast (substituteoliveoilforghee) FIXATE BalsamicMushroom Shakeology Zucchini noodles • • • • • • • • • • • • • • • • • Bell pepper(1 beans Eggplant (2 Spinach and/orkale Whole-grain tortilla coconut milkbeverage over zucchini noodles. then addmarinarasauce; serve Meal 7:Cooktempehin olive oil oil spray. Meal 6:Cookeggplantusingolive pepper witholiveoilspray. Meal 5:Sautéonionandbell and freshlimejuicetomakeasalad. ingredients, andtosswitholiveoil minutes at375°F;ORcombineall beans andquinoa,bake40 with oliveoil,stuffeachhalf lengthwise, removeseeds,brush Meal 3:Cutbellpepperinhalf 4 oliveoil(1 scrambledtofu brownorwildrice sesameseeds tofu(ortempeh) avocado bellpepper(1 oliveoil chickpeas oliveoil(2 blackbeans cherrytomatoes(1 unsweetenedalmondmilkor frozencauliflower oliveoil(2 crumbledtempeh marinarasauce • onion(1 DAY 5 • • balsamicvinegar • fruit • frozenfruit barley green) green) • 7 quinoa green) green) tsp.) tsp.) tsp.) green) green) • • refried fruit

green)

A • • • • • • • • • • • • • • • FIXATE Vegan Tuna Salad Bell pepper(1 FIXATE SweetPotatoToast Shakeology Bok choy(2 (½ serving) FIXATE SteamedArtichoke or seitanforchicken) Couscous (substitutetofu,tempeh, FIXATE Curried“Chicken”with oil spray. Meal 6:Sautébokchoyusingolive 6, oreatenseparately. be addedtoFIXATE recipeinstep Meal 5:Broccoliandcashewscan in recipe. Meal 4:Substituteoliveoilforghee large lettuce leaf (or collard leaf) largelettuceleaf(orcollardleaf) apple brownorwildrice edamame fruit(½ broccoli(2 corn oliveoil(2 blackbeans cherrytomatoes(1 spinach oliveoil(2 asparagus mashedchickpeas edamame(½ • • oliveoil(½ 2 nutbutter(1 DAY 6 B • nutbutter • purple) • • frozenfruit whitebeans sesameseeds green) green) • green) quinoa green) green) tsp.) tsp.) red) • cashews (4) cashews (4) •

fruit green) • 1

tsp.) water tsp.)

or seitanforchicken) Couscous (substitutetofu,tempeh, FIXATE Curried“Chicken”with Shakeology (½ serving) FIXATE SteamedArtichoke • • • • • • • • • • • • • • • • Sautéed mushrooms(1 FIXATE SweetPotatoToast Eggplant (2 Sautéed zucchini orcoconutmilkbeverage in recipe. Meal 7:Substituteoliveoilforghee oil spray. Meal 6:Cookeggplantusingolive up to3months. freeze inanairtightcontainerfor container foruptofourdays,or refrigerated inanairtight “Chicken” withCouscous Meal 5:StoreremainingCurried brownorwildrice sesameseeds tofu(ortempeh) fruit(½ broccoli(2 pintobeans oliveoil(2 peas spinach(1 unsweetenedalmondmilk frozencauliflower oliveoil(2 sautéedspinach mashedchickpeas fruit oliveoil(1½ 1 • brownorwildrice DAY 7 • purple) • frozenfruit 8 whitebeans green) green) • green) green) oliveoil tsp.) tsp.) • tsp.) • corn cashews (4) cashews (4) • fruit

green) green) VEGAN GROCERY LIST PLAN F

VEGETABLES FRUITS PROTEINS

Mixed vegetables Frozen fruit Silken organic tofu

Cremini mushrooms Fresh fruit Firm organic tofu

Shallots Small apples Organic tempeh

Asparagus Raisins Seitan (optional)

To m a t o Marinara sauce, all-natural Peas (frozen, fresh, or dry) Cherry tomatoes (< 5 g sugar per serving)

Onion Veggie burgers (> 16 g protein and < 15 g Red onion carbohydrates per patty) (optional)

Celery Organic shelled edamame

Eggplant Canned chickpeas/garbanzo beans

Cucumbers Canned pinto beans

Broccoli Canned black beans

Bell peppers (any color) Canned white beans

Large globe artichoke Canned refried beans, vegetarian Lettuce (like Bibb or romaine) or collard leaves Dry lentils Kale Shakeology Spinach Nutritional yeast

Bok choy

Radishes

Riced cauliflower

Frozen cauliflower

Zucchini

Zucchini noodles (or zucchini)

Carrots

Shredded carrots

CARBOHYDRATES HEALTHY FATS SEEDS & DRESSINGS Low-sodium sprouted-wheat bread (like Ezekiel) Avocado Sesame seeds Gluten-free all-purpose flour (preferably Bob’s Canned lite coconut milk Red Mill All-Purpose Baking Flour, red label) Whole-grain tortillas (6-inch) Cashews, whole, unsalted Medium sweet potatoes Corn (frozen, canned in water, or fresh) Quinoa Brown or wild rice Barley Dry whole-grain couscous Coconut sugar

TEASPOONS FREE FOODS SPECIAL EQUIPMENT

Extra-virgin olive oil Fresh thyme Olive oil cooking spray

Sesame oil Fresh mint Coconut oil cooking spray (optional)

Extra-virgin organic coconut oil Fresh parsley

Nut butter, natural, no sugar added (peanut, Fresh dill weed almond, cashew, etc.)

Tahini paste Fresh cilantro

Unsweetened almond milk or unsweetened Lemon coconut milk beverage

Green onions

Garlic

Kombu powder (optional)

Dijon mustard

Sea salt (or Himalayan salt)

Ground black pepper

Balsamic vinegar

Apple cider vinegar

Coconut aminos (optional)

Ground turmeric

Onion powder

Garlic powder

Curry powder

Chili powder

Ground cumin

Ground smoked paprika

Ground coriander

Bay leaves