01

THE COMPLETE TPrLaiAn wNithT A-BmaAndSaE JDane DIET GUIDE A ONE STOP SHOP FOR COMPLETE INFO ON YOUR NEW PLANT-BASED DIET Amanda Jane Snyder TRAINWITHAMANDAJANE.COM T R A I N

W I

TABLE OF CONTENTS T H

A M A N D A

03 WELCOME 14 MAKE IT A HABIT J A N E 04 FOOD IS FUEL 16 MY GO-TO SHOPPING LIST 05 WHY ? 17 RECIPES

09 WILL I BECOME DEFICIENT? 47 GREAT VEGAN RESOURCES

11 FOOD GROUP FOCUS 49 REFERENCES

02 03 VEGAtraiNn wi th1 0am1anda jane WELCOME! Welcome to your journey to adapting a sustainable healthy lifestyle through VEGANISM!

The goal is to create habits full of love, joy, and ease that will last a lifetime.

WARNING: THIS IS NOT A . notice the vegan chocolate chunk ice cream pictured to the left ;)

If you are interested in going vegan solely for a quick fix or fast weight-loss then stop right now!

I am all about SUSTAINABILITY in fitness and diet. Whatever your specific goals may be, the only time I’ve seen true success in fitness, weight-loss, fat-loss, dietary changes etc, is by developing habits, creating a routine, and making health and wellness a part of your lifestyle. 04 FOOD IS FUEL

Food fuels our body to do all that it does. It gives us energy to stand on our two feet everyday. To breathe, to live! When we remember that, it’s a lot easier to make nutritious food a part of our daily routine. And that’s why I live a Vegan lifestyle. It helps me to incorporate more whole, unprocessed foods into my diet. When transitioning into a plant-based diet it’s important to be realistic. Yes, I whole-heartedly believe that veganism is the optimal way to live for our health, the planet, and our furry friends, but as someone who ate meat for many years I know first hand that this is a HUGE lifestyle change. My journey started when I gave up red meat at age 18, then I became a pescatarian, then at age 25, I became vegan! I don’t expect you to become vegan overnight and I want you to know that it’s not a competition! Take your time and find out what works best for you. Sustainability remember?! If going vegan all at once isn’t sustainable for you, don’t do it! If nothing else, this will open your eyes to all of the wonderful plant-based meals out there and hopefully move you in the direction of consuming more , veggies and whole ! WHY VEGANISM? 05 MY STORY

I first gave up red meat when I was 18 years old. I never thought it tasted good, I was afraid to even LOOK at raw meat, so I figured why eat it. Plus, I had heard somewhere that it was bad for you.

At age 25 my roommate and dear friend was rushed to the hospital after collapsing in pain. Later that evening she was diagnosed with leukemia. How could someone so young, vibrant, and healthy develop cancer?

I started doing my research (see resources page), and decided to T R

. A I N

My family and friends were curious too. Although my parents W I T

have been vegetarian as long as I've known them, I have other H

family members who suffered from high cholesterol and blood A M

pressure. After going on a whole, plant-based diet, their A N

cholesterol went down and they were able to reduce medication. D A

J I went vegan for health reasons, but now more than ever, I am A N

vegan for health, the health of the planet, and for the health and E well-being of animals. WHY VEGANISM? 06 physical health It's no longer a secret that whole, plant-based diets can be very beneficial for those who want to live an overall healthy lifestyle. Most of the diet contains foods rich in vitamins, minerals, fiber, and water, making it optimal for feeling freakin' amazing!

People who have a diet high in fatty meats and cheeses are at risk of high cholesterol, high blood pressure, diabetes, cancer, obesity, and even constipation. Many people will argue that humans separated ourselves out evolutionarily by eating meat; it developed our brain. While this may be true, we are far enough along in evolution where animal fats are no longer needed for proper nutrition. We can get all we need from plants. Think about it, what does a cow eat? Plants! If you're concerned about eating processed foods, meat is as processed as you can get. Get your nutrients straight from the source!

Furthermore, we’re the only mammals that continue to drink milk (a product naturally high in growth hormones) into adulthood. Even beyond that, we’re the only mammals that drink another mammal’s milk! Yuck! Would you drink your mama's breast milk? Nah. So don't drink a cow's breast milk.

If you didn't eat meat or dairy for 2 months, your body would adjust to the point that eating it again would most likely make you feel sick. Why would you eat something that your body has to adjust to in order to properly digest? Especially when the benefits of animal products can be found through plants. WHY VEGANISM? 07

planet health Studies are showing that eating a vegan diet is the best way to reduce your carbon footprint and the environmental impact on the earth.

Did you know:

50% of water used in the U.S. is used for raising animals for food. 1lb of meat needs 2,400 gallons of water. 1lb of wheat needs 25 gallons of water.

Raising animals for food uses 30% of earth's landmass... that's the size of Asia!

Eating a vegan diet can reduce CO2 emissions by 1.5 tons per year! WHY VEGANISM? 08 animal health Who are we to decide that dogs and cats can live, but cows, pigs, chickens and fish should die. Valuing one animal's life, taking it and caring for it in our home, but slaughtering and eating another just because we think it tastes good, is .

Did you know:

80% of antibiotics in the U.S. are given to animals that we consume. The CDC estimates 2 million infections from antibiotic-resistant bacteria occurring annually. SARs, Corona, Mad Cow Disease, and Bird Flu all originated in animals that humans have consumed.

It's not natural for chickens to lay eggs everyday or cows to produce milk. Male chicks are disposed of (chopped up alive) because they're "useless" and can't lay eggs. Calfs are ripped from their mothers, deprived of milk, and slaughtered for veal.

Many animals are shocked, slaughtered, and boiled alive.

By , your body shares their trauma. Practice positive energy... eat plants! 09 WILL I BECOME DEFICIENT?

One of the most common questions I get when asked about veganism is whether you will be deficient of vital vitamins, minerals, nutrients and the biggie: "where do you get your protein?".

If you are eating a nutrient rich and balanced diet full of foods in the essential food groups, you will not be deficient. Below I have listed vegan alternatives to T

common nutrients, if you are still worried about deficiencies, consult your R A I primary care provider! As for protein... There is a huge misconception and N

W I

obsession with protein in our society (propaganda from the meat and dairy T H

industry), but the reality is, it’s nearly impossible to have a protein deficiency. A M A

A standard diet should consist of 50-60% carbohydrates, 30% fats, and 10% N D

protein. Depending on your goals and activity levels, this might fluctuate. If A

J A

you have questions regarding your macronutrient intake, let's chat! N E 10 WILL I BECOME DEFICIENT? plant swaps Essential DHA & EPA Vitamin B12 Omega-3 Amino Acids Fatty Acids Amino acids are building blocks seaweed of protein. The myth that you There are 3 types of Omega-3 vitamin supplements need to consume all essential Fatty Acids: ALA, DHA and amino acids in one meal has EPA. Although ALA Omega- Calcium prevented many people from

3 Fatty Acids are found in T

considering vegan protein R

nuts and seeds and our body A

fortified nut milks sources. As long as you consume I

can convert ALA into DHA N

all 9 essential amino acids in one and EPA, the conversion is W

green leafy day, no need to worry! You can I inefficient. Algal (algae) oil T do this by simply eating a variety H

supplements are your best bet A

of foods varying in color and M for an immediate DHA/EPA Iron source... aka just don't eat the A source. N ALA: lentils same thing all day long...You can D A

chia seeds lima beans also consume protein powder J A

flax seeds supplements that contain all 9 N walnuts swiss chard essential amino acids. My favorite E hemp seeds brand is TRU Supplements! Code seaweed TAJ for 10% off! 11 T R A

I FOOD GROUP FOCUS N

W I

T Nutrition Basics H

A M

A Nutrition is made up of Micro and N

D Macronutrients. A

J A N E Micronutrients: Vitamins and Minerals essential for energy and immune function.

Macronutrients: Carbohydrates, Protein, and Fats.

"Let food be thy medicine, and medicine by thy food" - Hippocrates FOOD GROUP FOCUS Carbohydrates 12 T R

A Carbohydrates are the fastest source of energy to our bodies, great for before a workout I N

and also directly after to help refuel the glycogen stores lost in our workouts and to help W I

T maintain and build muscle. The recommended amount is 50-60% of daily caloric intake H

A from carbs OR 5-6g per kg of bodyweight (bodyweight in lbs /2.2). M A

N Protein D

A Protein is made up of amino acids. There are 9 essential amino acids (our body cannot

J A

N naturally produce them and therefore we must get them from food). Protein is necessary E for maintaining and building muscle mass. During weightless it is recommended to consume 1.7-2.8g per kg of bodyweight, athletes in general should consume 1.5g per kg of bodyweight and general population (sedentary) should have at least .8g per kg of bodyweight. Fats Fat is made up of carbon molecules bonded together, the type of bond determines the type of fat: Monounsaturated Fats (olive oil, avocados, peanuts, almonds), Polyunsaturated Fats (Omega 6- corn oil, sunflower oil; Omega 3-fish, flaxseed, soybean, walnut), Saturated Fats (animal fat, butter, lard). To determine fat intake, calculate protein, and carbs, the remaining calories go to fats. FOOD GROUP FOCUS Plant Based Foods to Focus On 13 T R

A Carbs: grains/starches (brown rice, quinoa, I N

W farro, whole pasta, oatmeal, whole grain I T

H and sprouted breads, potatoes, sweet potatoes,

A

M yams), vegetables (broccoli, Brussels sprouts, A

N cabbage, kale, Swiss chard, collard greens, D A

spinach, romaine, carrots, squash, bell peppers, J A

N etc.), (cantaloupe, watermelon, mango, E strawberries, blackberries, raspberries, orange, papaya, grapefruit, peach, apricot, kiwi) Fats: avocado, olive oil, coconut oil, nuts, nut butters Protein: beans (black beans, chickpeas, kidney beans, lentils, lima beans, white beans, pinto beans, soy beans), tofu, tempeh, , nuts, nut butters, powders 14 MAKE IT A HABIT Actionable Activity 1 Plant-Based Diet Goal WHAT is your ultimate goal with veganism? Do you want to be a vegan? Pescatarian? Just eating more veggies? Write your goal in your journal.

WHY do you want to achieve this goal? T R A

When you know why something is important to you, you are more likely to I N

take the steps to get there. W I T H

A

WHO do you have to become to achieve this goal? What habits do you have M A N

to develop in order to become vegan? How can you achieve that goal? Set a D A

small goal for yourself each week and write it in your journal. J A N

Example: “this week I’m eating 5 servings of veggies a day!” E 15 MAKE IT A HABIT Actionable Activity 2 Food Awareness For the purposes of developing habits, write down everything you eat. Keep a food log in a journal or download an app that allows you to track (My Fitness Pal). Track everything, literally everything. Being aware of everything you consume can be a huge eye opener. T

Keep track of what foods make you feel amazing and which ones don’t. R A I Write it down. N

W I T H

Be mindful of your macros and micros to be sure you're getting the proper A M

nutrients on your new vegan diet. Eventually this way of eating should A N D

become a habit and you can ditch the food log. You don’t want to be A

J tracking your food forever! Life is about moderation and sustainability. If A N you’re having trouble “eating clean” try the 80/20 rule. “” “80% E of the time, “cheating” 20% of the time. 16 Fruit/Veggies Spices/Sauces/Oils Bananas (Frozen and Fresh) MY GO-TO SHOPPING LIST Cocoa Powder Frozen Mangos **I always have these on hand** Coffee Frozen Peaches Grains Nutritional Yeast Frozen Blueberries or Mixed Berries Oats Vanilla Extract Fresh Raspberries Quinoa Cinnamon Fresh Strawberries Brown Rice Curry Powder Grapefruit Ezekiel Bread Turmeric Powder Peaches or Plums (mood) Ezekiel English Muffins Garlic Powder Dates Joseph’s Wraps (high in protein low in carbs) Red Pepper Flakes Green Apples Red Lentil Pasta Trader Joes Everything but the Bagel Seasoning Avocado Black Bean Pasta Vegan Mayo Cherry Tomatoes Chipotle Sauce or Hot Sauce Spinach or Kale (mood) Nuts/Seeds/Nut Milks/Butters Tomato Sauce Bell Peppers Cashews Lemon Juice Baby Bella Mushrooms Almonds Olive Oil Sweet Potatoes Chia Seeds Coconut Oil Carrots Flax Seeds Coconut Oil Spray (less calories when using for nonstick) Celery Hemp Seeds Soy Sauce Cucumber Maca Powder Brussels Sprouts or Asparagus or Broccoli Unsweetened Coconut Flakes Proteins (whatever I’m in the mood for) Almond Coconut Blend Unsweetened Milk (my favorite) Vegan Protein Powder: TRU Supplements Onion Red or White (mood/recipe) PB Fit (low in calories, powdered peanut butter, perfect or High Protein Tofu (Trader Joes) Garlic drizzling on smoothie bowls) Siracha/Teriyaki Tofu (Trader Joes) Cilantro Almond Butter Tempeh Basil Vegan Butter (Miyoko's, Country Crock) Soy Chorizo (Trader Joes) Hi-Protein (Trader Joes) Beans/ Snacks Beyond Burgers Black Beans Simply Protein Bars (the vegan ones) Tofurky Vegan Turkey Slices Chickpeas Builders Protein Bars Meatless Meatballs White Beans Lenny and Larry's Complete Cookies Wheat Gluten (in powder form to make your own Lentils Peanut Butter Protein Granola (Trader Joes) alternative meats) Vegan Refried Beans Dried Fruit (Apple Rings, Mango Slices, Pineapple) Biena Chickpea Snacks Boom Chicka Pop or Lesser Evil Himalayan Gold Popcorn RECIPES T R A I N

W I T H

A M A N D A

J A

17 N E 18

BREAKFAST

Plant Fuel to start your morning RIGHT T R A I N

W I T H

A M A N D A

J A N E CALORIES PER SERVING (W/O TOPPINGS, W/ PROTEIN) KCAL: 384 PROTEIN: 19G CARBS: 61G Oats are a naturally gluten free breakfast 19 FAT: 7G option that help keep you fuller, longer! It also helps lower cholesterol and stabilize blood glucose levels! Go oats!

1. Smash ripe banana in a bowl with chia seeds. MORNING OATS 2. Add oats, and cocoa T

powder. R

What you’ll need: A I

3. Mix all together adding an optional N

One ripe banana pinch of salt to bring out the chocolatey W I 1 tsp of chia seeds T H

taste! ⁄ a cup of oats A M

4. Let sit for 10 minutes in fridge. A

⁄ a cup of coconut milk N

5. Top with berries, peanut butter, nuts, D 1 tsp of cocoa powder A

J

coconut flakes, or anything your heart A

*optional* half scoop of chocolate vegan N desires! E protein powder (TRU Supplements, code *optional* Vegan Protein Powder TAJ for 10% off) CALORIES PER SERVING (W/ TOPPINGS, 1 SERVING) KCAL: 474 PROTEIN: 21G CARBS: 83G 20 FAT: 7G 1. Heat up pan to medium heat. Add coconut oil and spread evenly to coat. 2. In the meantime, in a shallow bowl, mix protein powder, nut milk, and cinnamon HIGH PROTEIN together until blended. FRENCH TOAST 3. Place your slice of bread in the mix and let soak through, flip it over to coat the T R

What you’ll need: A

other side. I N

2 slices of fresh bread 4. Toss your evenly coated bread slice into W I 1/4 cup of nut milk T the pan letting it cook until golden brown, H

1/2 scoop of Vegan TRU Protein Powder A about 2 minutes each side. M Dash of Cinnamon A N

5. Repeat with other slice of bread. D

Dash of Coconut oil A

6. Top with vegan butter, fresh fruit, and J Banana and Maple Syrup for topping A N

local maple syrup! Yum! E CALORIES PER SERVING (W/O TOPPINGS) KCAL: 373 PROTEIN: 27G CARBS: 37G 21 FAT: 14G

This creamy smoothie bowl tastes like chocolate pudding for breakfast. Yes please! Top with granola, peanut butter, or vegan AVOCADO yogurt. T R A

1. Mix all ingredients together in blender I SMOOTHIE BOWL N

until smooth. Start with just a little milk W I

What you’ll need: T and add more as needed. The goal is to able H

1/2 avocado A to eat this with a spoon! M 1 frozen banana A N

2. Top with fave yummy things. D ⁄ tsp of cocoa powder A

J A

1 scoop of TRU Chocolate Plant Protein N splash of nut milk E CALORIES PER SERVING (4 SERVINGS) KCAL: 144 PROTEIN: 6G CARBS: 11G 22 FAT: 8G Chia seeds are packed with antioxidants and omega-3’s and their gooey like texture helps get rid of toxins in your body! Go chia!

1. Blend all ingredients except chia seeds in

CHIA PUDDING a blender. T R A

2. Stir in chia seeds. I N

3. Put mixture in a mason jar or closed W I T What you’ll need: container and let it sit for at least 4 hours H

A 2 cups of coconut milk in the refrigerator but preferably overnight. M A N

⁄ a cup of chia seeds 4. Eat alone or top it with berries! I also D A

⁄ tsp of vanilla extract J

like to eat it with my morning oats! A N

⁄ tsp of cinnamon E CALORIES PER SERVING (1 SERVING) KCAL: 501 PROTEIN: 43G Eat this as a burrito or as a tofu scramble! CARBS: 52G 23 FAT: 17G 1. Press and drain your tofu, meanwhile, drizzle a bit of oil in a pan over medium heat, add onion, kale, and other veggies of choice until veggies are cooked through. 2. Add chorizo to pan, mix with veggies. BREAKFAST BURRITO 3. In opposite side of the same pan, crumble What you’ll need: your tofu with your hands, it should have a

1/4 block extra firm/high protein tofu similar consistency to scrambled eggs. T R

1/5 container of trader joe's soy chorizo A

4. As your veggies and tofu cook, mix all I 1 whole wheat wrap N

oil of choice spices together in a small container, add W I T

1/4 cup white onion, chopped water until the consistency is a thick liquid, H

1/4 cup of kale, chopped A add more nutritional yeast and water to M

1 TB turmeric A achieve desired consistency. N

1/4 nutritional yeast D A

1 tsp cumin 5. Poor mixture over tofu evenly and J A

1 tsp paprika gradually mix veggies and tofu together. N 1 tsp salt E sprinkle of garlic powder 6. Add mixture to a whole wheat wrap, black pepper to taste optional to top with avocado. CALORIES PER SERVING (1 SERVING) KCAL: 286 PROTEIN: 10G CARBS: 38G 24 FAT: 12G Avocados are rich in fiber, vitamins, minerals, and healthy fat, making it great at keeping you full! Ezekiel bread is a sprouted whole grain bread that is very low in glycemic index (doesn’t spike your blood sugar). It has a glycemic index of 35 with white bread comparing at 100. T R A

1.Toast ezekiel bread. I N

2. Meanwhile, mash up avocado until W I

AVOCADO TOAST T smooth. H

A What you’ll need: 3. Mix in salt, pepper and red pepper flakes M A

2 slices of ezekiel bread N and other spices you desire. D A

⁄ an avocado mashed J

4. Spread mixture on top of toast and A salt & pepper N enjoy! E red pepper flakes 5. Top with chia seeds if you desire CALORIES PER SERVING (4 SERVINGS) KCAL: 327 PROTEIN: 10G CARBS: 38G 25 FAT: 12G

A cozy take on classic oatmeal.

1. Preheat the oven to 350 F. ROASTED FRUIT 2. Mash banana at bottom of lightly oiled T

bread pan. R

COCONUT OATMEAL A I

3. Add oats and milk to pan, mix. N

W

What you’ll need: 4. Top mixture with sliced peaches and I T H

1 ripe banana plums, top with coconut flakes. A M

1 cup of oats 5. Bake for 20 min, enjoy! A N

1 cup of coconut milk D A

J

1 sliced peach A N

1 sliced plum E coconut flakes for topping 26 LUNCH/DINNER to satisfy your hunger T R A I N

W I T H

A M A N D A

J A N E CALORIES PER SERVING (1 SERVINGS) KCAL: 484 PROTEIN: 24G CARBS: 74G 27 FAT: 8G Use whatever you have lying in the fridge! I always use sweet potatoes. They're low on the glycemic index scale, making them great for blood sugar regulation!

1. Preheat the oven to 400 F. BUDDHA BOWL 2. Place diced potato on slightly oiled pan.

Cook for 20-30 min, checking and turning T What you’ll need: R A

every 15. I 1/2 cup quinoa or rice (cooked to package N

3. 15 min through, add your sliced and s+p W I

instructions) T

seasoned tempeh or tofu, turning after 10 H

1/4 cup beans of choice (pictured: refried) A min. M 1/4 cup greens of choice (pictured: kale) A N

4. Meanwhile, in a non stick sautee pan, D

1 diced potato of choice (pictured: sweet) A

heat up your beans, and veggies until J veggie of choice (pictured: tomatoes) A N

cooked through. E protein of choice (pictured: tempeh) 5. Add on top of desired grain, enjoy! s + p CALORIES PER SERVING (1 SERVINGS) KCAL: 562 PROTEIN: 28G CARBS: 97G 28 FAT: 6G So many epic flavors that pair together perfectly!

1. Preheat the oven to 350 F. 2. Roast sweet potatoes in oven for 20-30 min with salt, pepper and cinnamon. Check CURRY CHICKPEA every 15 and flip half way through.

3. Toast bread and meanwhile smash T

SALAD SANDWICH R A

What you’ll need: chickpeas with nutritional yeast, curry and I N

1 sweet potato, sliced s+p. W I T

1/2 cup of smashed chickpeas 4. Spread bread with desired amount of H

A

1/4 cup of nutritional yeast vegan cream cheese. M A N

1 tsp curry powder 5. Add cucumber, red onion, or whatever D A

2 slices of ezekiel bread you want, top with chickpea mixture, and J A N

vegan cream cheese sweet potatoes! E diced veggies (cucumber, red onion) 6. Enjoy! s + p CALORIES PER SERVING (1 SERVINGS) KCAL: 536 PROTEIN: 18G CARBS: 67G 29 FAT: 24G

I love using sweet potatoes in replace of nachos, one of my favorite foods!

1. Preheat the oven to 400 F. 2. Place diced and seasoned to taste potato SWEET POTATO NACHOS on slightly oiled pan. Cook for 20 min, T R What you’ll need: checking and turning every 10. A I N

4. After 20 min, assemble half your sweet 1 large sweet potato, sliced W I

potatoes on an oven safe plate. Add beans, T

1/4 cup beans of choice (pictured: refried) H

, and soy chorizo. Continue to A 1/4 cup vegan cheese M layer potatoes and toppings until finished. A 1/5 package of trader joe's soy chorizo N D

5. Cook for another 5 minutes A

1/4 avocado J 6. Add remainder of toppings and enjoy! A N

1 TB vegan sour cream E s + p CALORIES PER SERVING (1 SERVING W/O SAUCE) KCAL: 323 PROTEIN: 18G CARBS: 28G 30 FAT: 16G

A super simple and low calorie meal!

1. Be sure to drain your tofu, the less water, the crispier the tofu. ZUCCHINI NOODLES 2. Heat a pan with oil over medium heat.

4. Toss cubed tofu in corn starch, coating T What you’ll need: R A

all over. I 1 medium zucchini, spiralized N

5. Place the tofu cubes in the pan, heat each W I

1 carrot, spiralized T

side until crispy and golden brown, flip and H

1/4 of high protein extra firm tofu, cubed A repeat on each side M 1/8 cup corn starch A N

6. Assemble noodles and tofu, toss with D

1/4 avocado A

sesame seeds and sauce of choice! J 1 TB sesame seeds A N vegan pesto or sauce of choice E dash of oil CALORIES PER SERVING (4 SERVINGS) KCAL: 168 PROTEIN: 7G CARBS: 32G 31 FAT: 4G Adapted from the cookbook, How it all Vegan!

1. Preheat the oven to 350 F, meanwhile boil potatoes in pot of water until easily pierced with fork. 2. Heat 2 tbsp of oil in sauce pan over SHEPHERD'S PIE medium heat. Saute onions, carrots,

What you’ll need: spinach, celery, tomato. When carrots are T R

3 med potatoes of choice, chopped A tender add mashed lentil, basil, soy sauce I 1/4 cup nut milk N

and salt. simmer until liquid is cooked off. W

2 TB and 1TB of olive oil, seperated I T

1 small onion, chopped 3. Meanwhile, in medium bowl, mash H

3 small carrots, chopped A potatoes with nut milk and 1 tbsp oil M 1/2 cup spinach, chopped A N

1 stalk celery, chopped adding salt and pepp to taste. D A

1 tomato, diced 4. Transfer mixture to a lightly J A

1/4 cup cooked lentils, mashed N

oiled pan and top with layer of mashed E 1 tsp dried basil 1 TB soy sauce potatoes. s+p 5. Bake for 15-20 min. CALORIES PER SERVING (1 SERVINGS) KCAL: 515 PROTEIN: 20G CARBS: 52G 32 FAT: 29G

This is my go-to salad dressing and it is SO easy. I put it on everything.

1. Prepare roasted sweet potatoes and VEGAN KALE CAESAR chickpeas ahead of time (see previous

recipes). T What you’ll need: R A

2. Mix tahini, lemon juice, s +p, together. I Tuscan Kale, chopped N

Add water until you get desired consistency W

1/8 cup roasted chickpeas I T

3. Assemble salad with all ingredients. H

1 sliced and roasted sweet potato A

4. Drizzle dressing on top and mix M

1 TB pumpkin seeds A N

1 TB hemp seeds throughly in a bowl. D A

2 TB tahini 5. Enjoy! J A N

lemon juice from half lemon E 1.5 TB water s + p CALORIES PER SERVING (4 SERVINGS) KCAL: 432 PROTEIN: 12G CARBS: 63G 33 FAT: 12G

Who said vegan's can't have pizza!? Def not me, that's for sure! Recipe adapted from CAULIFLOWER PIZZA Truly, Madly, Pizza. What you’ll need: 1. Preheat oven to 400 F. 1 ball of pre-made whole grain pizza dough 2. Place florets on baking sheet and toss T R

1/2 small head of cauliflower, florets with 3 tbsp of oil, s+p. Roast for 20-30 min A I N

4 TB of olive oil then toss in curry powder. Increase W I

1 tbsp curry powder temperature of oven to 550 F. T H

1/2 small red onion, sliced 3. Meanwhile, shape pizza crust and drizzle A M

1 tomato, sliced with 1 tbsp of oil. assemble all ingredients A N D

1/4 tsp red pepper flakes on pizza. Cook for 6-1o min. Enjoy! A

J s + p A N E CALORIES PER SERVING (1 SERVING) KCAL: 289 PROTEIN: 12G CARBS: 45G 34 FAT: 6G

This is a throw in a bowl-kinda-recipe. Use QUINOA SALAD left over quinoa, and veggies lying around! Quinoa is a power grain. It is rich in fiber, What you’ll need: high in protein, and is naturally gluten free. 1/4 tricolor quinoa cooked to packaged T R A

instructions I N

1. Mix all veggies and grains in bowl, 1/4 cup black beans W I

squeeze lemon juice over top, mix in a bit T 1/8 white onion, diced H

of cilantro, add s+p to taste! A 1/8 red bell pepper, diced M 2. Enjoy! A 1/4 avocado, diced N D A

cilantro J A

lemon juice N E s + p CALORIES PER SERVING (2 SERVINGS) KCAL: 312 PROTEIN: 12G CARBS: 50G 35 FAT: 9G

I definitely still love eating vegan versions of foods that everyone enjoys! There's always a way to vegan-ize something.

1. Heat a splash of oil in pan over medium heat.

QUESO-LESS QUESADILLA 2. Spread mashed avocado entirely across 1 T R A

tortilla. I N

What you’ll need: 3. Layer black beans over avocado. Add s+p W I T 1/2 avocado, mashed as necessary. H

A

1/2 cup black beans, mashed 4. Place 2nd tortilla overtop the other one M A N

(refried beans also work) and into the heated pan. Heat until golden D A

2 whole wheat tortillas brown, flip and repeat. J A N

s + p 5. Slice into 4 and enjoy! E oil for pan CALORIES PER SERVING (4 SERVINGS) KCAL: 171 PROTEIN: 23G CARBS: 16.5G 36 FAT: 0G

HIGH in protein and tasty as all heck! Eat with a side of rice or veggies for a well rounded meal.

1. Mix together gluten, flour, and water.

SEITAN 2. Knead for 5 min and let rest. T R A

3. In the meantime, bring to a boil the I What you’ll need: N

1 cup vital wheat gluten remainder of the ingredients and bring to a W I T 1/4 chickpea flour simmer H

A

1 cup water 4. Cut dough into four and place in M A N

6 cups veggie broth simmering broth. D A

1/3 cup soy sauce 5. Simmer for an hour and enjoy! J A N

1/4 nutritional yeast E 1 tsp onion powder 1/2 tsp garlic powder 37 SMOOTHIES for that post workout fuel T R A I N

W I T H

A M A N D A

J A N E CALORIES PER SERVING (1 SERVING W/O TOPPING) KCAL: 309 PROTEIN: 26G CARBS: 44G 38 FAT: 4G

Perfect in a glass or in a bowl. If you want to eat it in a bowl, blend less milk. BERRY DELICIOUS

1. Blend all ingredients in blender until T R A

smooth! I N

What you’ll need: 2. Top with pbfit, granola, or seeds! W I T

1 ripe banana H

1/2 cup frozen blueberries A M A

1/4 cup frozen strawberries N D

1 scoop TRU Vanilla Plant Protein A

J A

1/2 cup of coconut milk N toppings of choice E CALORIES PER SERVING (1 SERVING W/O TOPPING) KCAL: 340 PROTEIN: 28G CARBS: 53G 39 FAT: 2G

The healthiest smoothie you will ever consume!

HEALTHY AF 1. Blend all ingredients in blender until T R A

What you’ll need: smooth! I N

1 ripe banana 2. Enjoy! W I T

1/2 cup kale H

A

1/4 cup frozen peaches M A

1/2 cup frozen mango N D A

1 scoop TRU Vanilla Plant Protein J A

1/2 cup of carrot juice N E 1tsp turmeric cinnamon and turmeric for topping CALORIES PER SERVING (1 SERVING W/ SUNBUTTER) KCAL: 392 PROTEIN: 29G CARBS: 42G 40 FAT: 12G

Sip in a cup or in a bowl! Use less milk if you decide to eat out of a bowl. Top with sunbutter (made from sunflower seeds) for a special treat!

SUNSHINE T R A

1. Blend all ingredients in blender until I N

What you’ll need: smooth! W I T

1 ripe banana 2. Top with items of choice, enjoy! H

A

1/4 cup frozen mango M A

1/4 cup frozen pineapple N D A

1 scoop TRU Vanilla Plant Protein J A

1/2 cup coconut milk N E optional 1 TB sunbutter for topping CALORIES PER SERVING (1 SERVING W/O TOPPING) KCAL: 300 PROTEIN: 27G CARBS: 40G 41 FAT: 4G A classic Train with Amanda Jane Smoothie! Top with pbfit or pour in a bowl with lots of other toppings! If eating in a bowl, use less nut milk. This smoothie is perfect for gettin those greens in!

1. Blend all ingredients in blender until GREEN MACHINE T R

smooth! A

What you’ll need: I N

2. Top with desired toppings 1 ripe banana W I

and enjoy! T

1/4 cup kale H

1/4 cup of spinach A M A

1/4 cup frozen peaches N D

1/4 cup frozen mango A

J 1 scoop TRU Vanilla Plant Protein A N

1/2 cup coconut milk E optional pb fit for topping CALORIES PER SERVING (1 SERVING W/O TOPPING) KCAL: 340 PROTEIN: 29G CARBS: 33G 42 FAT: 12G

Perfect for when you need a lil extra boost!

1. Blend all ingredients in blender until smooth! T R A I ICED COFFEE SMOOTHIE N

W I

What you’ll need: T H

1 ripe banana A M

1 tbsp almond butter A N

1/2 cup of coffee D A

1/4 cup coconut milk J A N

1 scoop TRU Vanilla Plant Protein E 5 ice cubes touch of cinnamon 43 SNACKS curb those cravings the right way! T R A I N

W I T H

A M A N D A

J A N E CALORIES PER SERVING (1 SERVINGS) KCAL: 484 PROTEIN: 24G CARBS: 74G 44 FAT: 8G

A healthy snack and super easy to make! Save some money too. Pre-packaged roasted chickpeas start at 7$ a bag! Perfect as a snack or tossed in a salad.

CRUNCHY TACO T R

1. Preheat the oven to 400 F. A I

CHICKPEAS N

2. Toss chickpeas in olive oil and taco W I

seasoning, enough to throughly coat. T

What you’ll need: H

3. Toss in pan, roast for 20 min, checking A 1 can chickpeas M and turning after 10! A olive oil N D A

Trader Joe's Taco Seasoning J A N E CALORIES PER SERVING (1 SERVINGS) KCAL: 150 PROTEIN: 13G CARBS: 20G 45 FAT: 3G

Popcorn is a super low calorie snack! My fave to fill up on! Especially when it's topped with a protein boost, sweet drizzle. Optional: use maple syrup instead of water for an extra sweet treat.

1. Pop popcorn to package instructions or T R

SWEET POPCORN A

buy plain, pre-made. I N

What you’ll need: 2. Meanwhile, mix pbfit and protein W I T

4 cups plain pre-popped popcorn powder with water until you get a drizzle H

A

2 TB PBFit consistency. M A 1 TB of Vegan Protein N 3. Drizzle mixture over your popcorn, top D A

Water with cinnamon, and enjoy! J A N

Cinnamon for topping E CALORIES PER SERVING (1 SERVINGS) KCAL: 181 PROTEIN: 2G CARBS: 34G 46 FAT: 5G

A healthy alternative to sugar cravings! Nice Cream! Use a frozen banana as a base and add whatever ingredients you want to

make a naturally sweet frozen dessert! T R

BLUEBERRY NICE CREAM A I N

1. Blend ingredients in food processor W I

What you’ll need: T

2. Scoop out and top with fave toppings! H

1 frozen banana A M

1/4 cup frozen blueberries A N D

coconut flakes for topping A

J A N E 47 BOOKS ‘’ by Kim Barnouin and Rory Freedman ‘Eat to Live’ by ‘Thrive’ by Brendan Brazier ‘’ by T. Colin Campbell PhD

COOKBOOKS ‘Thug Kitchen’ by Matt Holloway & Michelle Davis

E ‘Vegan 101’ by Heather Bell & Jenny Engel N

A ‘How It All Vegan’ by Sarah Kramer & Tanya Barnard J

A ‘Babycakes’ by Erin McKenna D N A M A ces H r DOCUMENTARIES T ou I sc W e ‘’ dir. by Kip Anderson, Keegan Kuhn

N R I n ‘’ dir. by Kip Anderson, Keegan Kuhn A a R eg T at V ‘Food Choices’ dir. by Michal Siewierski Gre ‘Food Inc.’ dir. by Robert Kenner 48 T R A I

thank you! N

Without all of you, none of this is possible! I W I

am so grateful for my family, my friends, my T H

education from LIU Brooklyn (prof. Tony A

Ricci for the endless knowledge!), and of M A

course my clients. N D

Your never ending support of my mission to A

J

change the course of the fitness industry means A N

the world to me, but more importantly, your E support is creating a dialogue for all of us to reconsider how we show up in the world. My work is dedicated to those who have been told their whole lives that they are unworthy of love, of happiness and of success, simply because they don't look a certain way; a certain Amanda Jane Snyder is a Certified Strength and Conditioning way that society has imposed upon us. We Specialist, Performance Enhancement Specialist, Certified must keep fighting, we will! Personal Trainer, and Mindset Coach living in Brooklyn, NY. She specializes in conditioning for Actors, Singers, Dancers and With Love Always, Creatives. She has been plant-based since 2016. Train with her online through her app, ForeverFit! For more info please visit trainwithamandajane.com or follow amanda jane her on Instagram @trainwithamandajane T R A I N W I T H A M A N D A J A N E references 1.Palmer S. Healthful Vegetarian Diets Linked with Benefits. Environmental Nutrition. 2018;41(6):2. https://0-search-ebscohost-com.liucat.lib.liu.edu/login.aspx?direct=true&db=ccm&AN=129620916&site=ehost-live&scope=site. Accessed May 11, 2020. 2. Siri-Tarino PW, Sun Q, Hu FB, Krauss RM: Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr 2010, 91(3):535-546. 3. Kratz M, Baars T, Guyenet S: The relationship between high-fat dairy consumption and obesity, cardiovascular, and metabolic disease. Eur J Nutr 2012, . 4. Substituting healthy plant proteins for red meat lowers risk for heart disease. Chiropractic Economics. 2019;65(8):13. https://0-search-ebscohost-com.liucat.lib.liu.edu/login.aspx?direct=true&db=ccm&AN=136791641&site=ehost- live&scope=site. Accessed May 11, 2020. 5. Micha R, Peñalvo JL, Cudhea F, et al. Association Between Dietary Factors and Mortality From Heart Disease, Stroke, and Type 2 Diabetes in the United States. JAMA: Journal of the American Medical Association. 2017;317(9):912-924. doi:10.1001/jama.2017.0947. 6. Barnouin, K, Freedman, R. Skinny Bitch, A No-Nonsense, Tough-Love Guide for Savvy Girls Who Want To Stop Eating Crap and Start Looking Fabulous!; 2005. 7. Fuhrman, J. Eat to Live; 2003. 8. Brazier, B. Thrive; 2007. 9. Campbell, T.C., Campbell T, M. The China Study; 2004. 10.J akobsen MU, O'Reilly EJ, Heitmann BL, Pereira MA, Balter K, Fraser GE, Goldbourt U, Hallmans G, Knekt P, Liu S, Pietinen P, Spiegelman D, Stevens J, Virtamo J, Willett WC, Ascherio A: Major types of dietary fat and risk of coronary heart disease: a pooled analysis of 11 cohort studies. Am J Clin Nutr 2009, 89(5):1425-1432. 11.Wil lett WC: Is dietary fat a major determinant of body fat? Am J Clin Nutr 1998, 67(3 Suppl):556S-562S. 12. How Much Water Does It Take to Make One Steak? Peta website. https://www.peta.org/videos/meat-wastes-water Accessed May 11, 2020. 13. Baroni L, Cenci L, Tettamanti M, Berati M. Evaluating the environmental impact of various dietary patterns combined with different food production systems. European Journal of Clinical Nutrition. 2007;61(2):279-286. doi:10.1038/sj.ejcn.1602522. 14. Simopoulos AP: Omega-3 fatty acids in health and disease and in growth and development. 1991, 54:438-463. 15. Holman RT: Omega-3 and Omega-6 Essential fatty acid status in human health and disease. 1999, :139-182. 16. Arterburn LM, Hall EB, Oken H: Distribution, interconversion, and dose response of n-3 fatty acids in humans. Am J Clin Nutr 2006, 83(6 Suppl):1467S-1476S. 17. Wu A, Ying Z, Gomez-Pinilla F: The salutary effects of DHA dietary supplementation on cognition, neuroplasticity, and membrane homeostasis after brain trauma. 2011, 28:2113-2122. 18. Lenihan-Geels G, Bishop KS, Ferguson LR. Alternative Sources of Omega-3 Fats: Can We Find a Sustainable Substitute for Fish? Nutrients. 2013;5(4):1301-1315. doi:10.3390/nu5041301. 19. Lane K, Derbyshire E, Li W, Brennan C. Bioavailability and potential uses of vegetarian sources of omega-3 fatty acids: a review of the literature. Critical Reviews in Food Science & Nutrition. 2014;54(5):572-579. doi:10.1080/10408398.2011.596292. 20. Simopoulos AP: Importance of the omega-6/omega-3 balance in health and disease: evolutionary aspects of diet. 2011, 102:10-21. 21. Duda MK, O'Shea KM, Tintinu A, Xu W, Khairallah RJ, Barrows BR, Chess DJ, Azimzadeh AM, Harris WS, Sharov VG, Sabbah HN, Stanley WC: Fish oil, but not flaxseed oil, decreases inflammation and prevents pressure overload-induced cardiac dysfunction. 2009, 81:319-327. 22. Newsholme EA, Blomstrand E. Branched-chain amino acids and central fatigue. J Nutr. Jan 2006;136(1 Suppl):274S-276S. 23. Blomstrand E. A role for branched-chain amino acids in reducing central fatigue. J Nutr. Feb 2006;136(2):544S-547S. 24. Borsheim E, Tipton KD, Wolf SE, Wolfe RR. Essential amino acids and muscle protein recovery from resistance exercise. Am J Physiol Endocrinol Metab. Oct 2002;283(4):E648-657. 25. Davis JM. Carbohydrates, branched-chain amino acids, and endurance: the central fatigue hypothesis. International journal of sport nutrition. Jun 1995;5 Suppl:S29-38. 26. Cuthbertson D, Smith K, Babraj J, et al. Anabolic signaling deficits underlie amino acid resistance of wasting, aging muscle. Faseb J. Mar 2005;19(3):422-424. 27. Frigolet ME, Ramos Barragan VE, Tamez Gonzalez M: Low-carbohydrate diets: a matter of love or hate. Ann Nutr Metab 2011, 58(4):320-334. 28. Nybo L, Pedersen K, Christensen B, Aagaard P, Brandt N, Kiens B: Impact of carbohydrate supplementation during endurance training on glycogen storage and performance. Acta Physiol (Oxf) 2009, 197(2):117-127. 29. 29. Krssak M, Petersen KF, Bergeron R, Price T, Laurent D, Rothman DL, Roden M, Shulman GI: Intramuscular glycogen and intramyocellular lipid utilization during prolonged exercise and recovery in man: a 13C and 1H nuclear magnetic resonance spectroscopy study. 2000, 85:748-754. 30. Koopman R, Manders RJ, Jonkers RA, Hul GB, Kuipers H, van Loon LJ: Intramyocellular lipid and glycogen content are reduced following resistance exercise in untrained healthy males. 2006, 96:525-534. 31. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. J Nutr. Feb 2006;136(2):533S-537S. 32. Volek JS: The twisted tale of saturated fat. Lipid Technology 2012, 24(5):106–107. 33. Shikany JM, Vaughan LK, Baskin ML, Cope MB, Hill JO, Allison DB: Is dietary fat "fattening"? A comprehensive research synthesis. Crit Rev Food Sci Nutr 2010, 50(8):699-715.