Vegan Meal Plan

The following seven-day meal plan is a guideline – you may follow it precisely
or you may choose to improvise. I have devised these meals to be free of
high-glycemic foods, gluten and refined sugars and to make the 3rd meal
(lunch) your biggest meal of the day.

Meal 1 recipes (first meal of the day)

Soy Yogurt and Berries

1-cup plain soy yogurt (Liberty is a good brand)
1-cup berries (whatever is in season)
½ chopped apple or pear
1 tbsp ground flax seed & a pinch of cinnamon (helps to stabilize blood sugar
levels.

Yumm-o-rice cakes for breakie

Rice cakes with 1 tbsp of nut butter and/or organic jam or apple butter.

Quinoa cereal with fresh fruit

1-cup quinoa
2 cups water
Sea salt to taste
Bring to a boil and simmer for 10 minutes or until water is absorbed
Topping
1/4 cup rolled oats
A combination of your favorite fruits, pumpkin seeds, and sliced almonds:
1 tbsp pumpkin seeds
1 tbsp sliced almonds
Top with 1/2-cup rice or soymilk and 1 tsp honey and sprinkle some ground
flax seed for added fiber.

Fresh Fruit Salad

Fresh fruit: 2 servings either in a salad with plain organic soy yogurt (a
recommended brand is Liberty) or eaten on their own.
 1 serving = 1 apple, 1 orange, 1 pear etc. or ½ cup of berries
 May combine ½ apple & ½ pear to = 1 serving & ½ cup grapes & ½
orange to = a second serving. Be creative with your fruit & remember to
eat seasonal organic fruit and veg.

Toast
1 slice of whole grain toast (wheat/gluten free if have sensitivity) with 1 tbsp
of nut butter.

Whole grain cereal (look for ones that contain no wheat)

Whole grain cereal: 1/2 cup with rice, almond, or soymilk. May add fresh
fruit, nuts and seeds. Add 1 tbsp of ground flax for fibre.

Smoothie: refer to recipe list

Meal 2 recipes (second meal of the day)

*I make a huge batch of these and freeze them in 500ml water bottles or any other
container to save time. Simply pull one out the night before so it is ready to drink in
the morning. Must use a blender.
*Can also just have 1 serving of fruit as second meal of the day
Hemp or rice protein is to be used.
Blood Builder Smoothie (iron-rich)
1 banana & 1 orange
2 cups cold water
2 Tbsp pumpkin seeds
1 Tbsp ground flaxseed
1 Tbsp hemp protein powder (Ruth’s is a good brand)
1 Tbsp agave nectar (in health food section)
1 Tbsp hemp oil or flax
¼ tsp cloves (can crush before you add)

Pomegranate Smoothie (antioxidant-rich)

1 banana & 1 date
2 cups cold water
1-cup pomegranate seeds
1 Tbsp ground flaxseed
1 Tbsp hemp protein
1 Tbsp hemp oil or flax
½ tsp cayenne pepper

Tropical Pineapple Smoothie (quick, non-stimulating energy: great before a workout)

1 banana
2 fresh or dried dates
2 cups cold water
½ medium papaya or mango
½ cup pineapple
1 Tbsp ground flaxseed
1 Tbsp hemp protein
1 Tbsp coconut oil

Ginger Pear Smoothie (inflammation-reducer)

1 banana
½ pear
2 cups cold water
1 Tbsp ground flaxseed
1 Tbsp hemp protein
1 Tbsp fresh grated ginger

Green Smoothies
*Use added water or fresh juice to achieve desired consistency. Green powders could
also be added to these. Blend for 1 – 2 minutes.

1-cup fresh orange juice or 1 apple, 1 pear

½ cup to 1 cup frozen or fresh berries 1 or 2 kale leaves, 1 stalk celery,
1 banana, handful baby spinach water

2 bananas, 1-cup kale, 4 dates

1-cup apple juice or 3 peaches, 2 cups baby greens
 1-cup water or fresh apple juice

1 mango, 1 cup pineapple

big handful sunflower greens or or 1 apple or pear
romaine lettuce, water handful of sunflower greens
1 celery stalk, water, fresh apple or
orange juice

Meal 3 recipes (third meal of the day)

Whole grain wraps (brown rice, Ezekiel 4:9 or any other of your choice
**Since lunch should be the biggest meal of the day this is where you want to
consume most of your daily intake of carbohydrates. Add ½ cup of your favourite
bean, quinoa, pasta or rice salads and try to always have a green salad and/or a side
of veggies.
*You may add 3oz of tofu, tempeh, mashed beans or any other organic meat
replacement to any of the following recipes:

Classic Wrap
 Lettuce (romaine, or baby greens), avocado, cucumber spears, tomatoes,
sunflower sprouts and/or red clover (or alfalfa) sprouts, sauerkraut

Asian Wrap
 Spread almond butter on the wrap and then add: baby bok choy, grated
carrots, cucumber spears, and kind of sprout, slivered green onions, chopped
cilantro, & sprinkle with a little cold-pressed sesame oil or tamari

Mexican Wrap
 Spread guacamole on the wrap and then add: sliced lettuce, chopped
tomatoes or salsa, chopped green onion, sprouts, chopped cilantro

Middle Eastern Wrap

 Spread wrap with hummus and add: tomatoes, cucumber, sprouts, chopped
parsley, shredded lettuce, olives

Sweet Wrap
 Spread wrap with raw almond butter or organic peanut butter, may add
chopped bananas and a drizzle of honey

Gluten-free Pizza
1 gluten-free pizza crust (usually in freezer at health food store/grocery store
Top with an assortment of veggies and vegan cheese

White Bean Sauce for Whole Grain Pasta

1 19oz can cannelloni beans
2 Tbsp olive oil
4 large cloves garlic, minced
3 ribs of celery, very finely chopped
1 large ripe tomato cut in cubes
1 tsp dried basil or 3 Tbsp of fresh
½ cup finely chopped parsley
 Salt & pepper
Directions: Heat oil in pot. Add garlic, celery and cook until tender. Add beans,
tomato, basil, parsley, salt, and pepper. Cook for another 5 minutes. Serve over
whole grain pasta.

Meal 4 recipes (fourth meal of the day)

 Trail Mix: your choice of your favourite nuts and seeds. Mix together and
store in a container. Try not to exceed ¼ cup serving. You may also add a few
dried fruits such as apricots, golgi berries, dried cranberries or figs to the
mixture.
 Whole grain crackers with optional dips
 Veggies with optional dips
 Rice crackers with nut butter
 Rye crisps with spreads
 Baked corn chips with salsa
 Low sodium vegetable juice
 Vegan friendly protein bar: Larabars are excellent. Try to stay away from
ones with a ridiculous amount of ingredients you don’t recognize or cannot
pronounce.

Meal 5 recipes (last meal of the day) Try to have majority protein, greens and limited carbs,
particulary starchy carbs. Limit them to no more than a ½ cup serving.

Chickpea Curry
2 Tbsp olive oil
2 onions, minced & 2 cloves of garlic chopped
2 teaspoons fresh ginger root, finely chopped
6 whole cloves
¼ tsp cinnamon
1 tsp ground cumin
1 tsp ground coriander
1 tsp cayenne pepper
1 tsp ground turmeric
2 (15 ounce) cans chickpeas
1 cup chopped fresh cilantro
Directions: Heat oil in a large pot over medium heat, and fry onions until tender.
Stir in garlic, ginger, cloves, cinnamon, cumin, coriander, salt, cayenne, and
turmeric. Cook for 1 minute over medium heat, stirring constantly. Mix in garbanzo
beans and their liquid. Continue to cook and stir until all ingredients are well blended
and heated through. Remove from heat. Stir in cilantro just before serving, reserving
1 tablespoon for garnish. Serve 1 cup with ½ cup of whole grains.

Stir-Fry
Sauce:
½ cup tamari
 1/3-cup water
2 tsp fresh grated ginger
1 Tbsp miso (optional)
1 glove garlic, minced
2 Tbsp arrowroot powder (health food store or grocery store)
1 tsp toasted sesame oil
Directions: Combine all ingredients, except sesame oil, in a bowl. Stir-fry 6 – 8 cups
of various vegetables, tofu and a variety of legumes if desired in cold-pressed
sesame oil until crisp-tender. Immediately add sauce and stir continuously until
sauce thickens. Turn off heat and add toasted sesame oil. Serve over ½ cup brown
rice, other grain, or pasta (rice, buckwheat, or udon).

Lentil Chili
4 cups lentils, rinsed
6 – 7 cups water (2 of these can be tomato juice if desired)
1 (14.5 ounce) can diced tomatoes
1 five and a half oz can tomato paste
2 tsp ground cumin
1 tsp paprika
½ tsp dried thyme
2 medium onions, chopped & 5 cloves garlic, minced
1 – 2 tsp salt and lots of fresh black pepper
1 and a half Tbsp red wine vinegar or balsamic vinegar
Crushed red pepper to taste
Directions: Add tomatoes, cumin, paprika, thyme, garlic, and onions. Stir and let
cook for a few minutes. Add salt, pepper, and tomato paste and lentils. Simmer for
maximum 30 minutes. Add vinegar and red pepper. Freezes well. Serves at least 8

Homemade Black Bean Veggie Burgers

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
1 egg
1 Tbsp chili powder, cumin and your favourite hot sauce
1/2-cup whole grain breadcrumbs
If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking
sheet. In a medium bowl, mash black beans with a fork until thick and pasty. In a
food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed
beans. In a small bowl, stir together egg, chili powder, cumin, and hot sauce. Stir
the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is
sticky and holds together. Divide mixture

Cashew – Carrot Loaf

6 cups carrots
2 cups ground cashews
2 tbsp olive oil
 1 cup finely chopped leeks or mild onion
½ cup flour (spelt, oat, rice, quinoa)
1 tsp sea salt & ½ tsp pepper, 2 tsp crushed sage, ½ tsp thyme & 1tsp basil
Steam carrots until tender, and then mash them. 6 cups of chopped raw carrots
makes appx 3 cups mashed. Grind cashews in blender or processor & mix all
ingredients together and place in an oiled loaf pan. Bake @ 350F for 35 – 45 min.

Spinach and sun – dried tomato pasta sauce

¼ cup sun-dried tomato
8 oz brown rice pasta spirals
1 small onion
3 clove garlic
2 tbsp olive oil
2 tbsp wheat free tamari
One 16oz can artichoke hearts
¼ cup chopped olives
¼ cup pine nuts
1 bunch fresh spinach
3 oz vegan cheese
Sauté onion and garlic in oil over medium-low heat for 2-3 min. Add tamari,
tomatoes, artichoke hearts, olives & pine nuts. Add spinach, toss, and heat until
spinach is wilted. Mix with cooked pasta. Sprinkle with vegan cheese.

Tofu Cacciatore
1lb firm tofu, cut into cubes
2 tbsp olive oil
2 cloves garlic, minced
1 cup diced onion, carrot & celery
½ cup chopped basil or 1tsp dried
2 tbsp fresh oregano or 1 tsp dried
2 cups tomato sauce
1 red & 1 green pepper diced
½ cup fresh chopped parsley
Heat 2 tbsp oil in pan and sauté tofu until brown both sides. Remove from pan. Add
remaining oil and cook garlic, onion over medium heat until soft. Add carrot, celery,
basil, oregano and tomato sauce, cook for 15 – 30min. Add tofu, red & green pepper
& parsley. Cook for 5 min until heated through. May serve with ½ cup quinoa or any
other grain.

Vegetable Ideas: to have as a side with any of your favourite dishes

 Broccoli: Steam and then toss with garlic, olive oil and lemon juice

 Brussels Sprouts: Steam until tender, and then toss with a little olive oil and
lemon juice.

 Carrots: Slice diagonally, steam, and toss with honey or maple syrup and
butter

 Green beans: Steam and toss with chopped almonds, sunflower seeds or
pumpkin seeds, drop of tamari, and a little sesame oil.
 Mashed Yams: 4 cups peeled yams, cut into large chunks (3 medium yams),
1 glove garlic, left whole, 1 Tbsp honey, 1 Tbsp butter & a pinch of salt.
 Gently steam yam and garlic in ¾ inch (2cm) of water in a medium-sized pot,
until tender, about 15 minutes. Drain and add salt, honey, and butter. Mash
with hand blender or potato masher.

 Root Fries: 8 cups of root veggies; yams, beets, carrots, parsnips, Jerusalem
artichoke, 1 cup sliced leeks and/or whole gloves of garlic, 2 tbsp butter, sea
salt to taste & optional herbs for seasoning: ½ tsp of each rosemary, basil,
thyme, sage. Cut all veggies into cubes or strips & heat oven to 375F.
combine all veggies and herbs, butter together and bake for 30 – 40min

 Baked veggies: 6 - 8 cups diced veggies (1 cup leek and or onion, 3 – 4 cups
zucchini, 1 cup red peppers, 1 cup cauliflower and 1 cup eggplant) 2 clove
garlic chopped, dried herbs or fresh (try also a pinch of oregano and basil, or
add thyme, 2 tbsp of wheat free tamari, 2 tbsp olive oil, 1 tbsp balsamic
vinegar, 1/4 cup goat feta cheese. Put veggies in casserole dish with lid and
toss with garlic, herbs, tamari, oil and vinegar. Bake for 40 min @ 350F. Toss
in feta and let sit for 5 minutes before serving. Can serve these over brown
rice, quinoa or millet grains.

 Green stir-fry: 1 bunch Swiss chard, kale, collards or spinach, 1 small onion,
1 – 2 tbsp coconut oil, olive or sesame oil, salt or wheat free tamari to taste.
Gently stir fry onion and garlic in oil until tender. Add greens to pan raw with
a little water. Stir, cover with lid, and allow to steam until tender. May season
with lemon juice and pepper.

Salad Dressings: Mix in a blender or food processor & add to your daily salads

Macadamia Dill Dressing:

½ cup macadamia nuts
¼ cup plus 1 Tbsp apple cider vinegar
4 tsp dried dill
2 tsp agave nectar, salt & pepper to taste

Caesar Dressing: Cayenne Dill Tahini Dressing

1 clove garlic ½ clove garlic
1/3 stalk green onion ½ cup balsamic vinegar
¾ cup hemp or flax oil ½ cup hemp or flax oil
¼ cup macadamia nuts ¼ cup water
2 Tbsp brown rice miso 2 Tbsp tahini
1 & ½ Tbsp apple cider vinegar ½ Tbsp dill
1 & ½ Tbsp fresh lemon juice ½ tsp cayenne pepper
2 tsp nutritional yeast, salt & pepper ¼ tsp agave nectar, salt & pepper