7 Day Vegan Meal Plan For Beginners With Vegan Meal Recipes - Part 1

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7 DAY VEGAN MEAL PLAN FOR BEGINNERS WITH VEGAN
MEAL RECIPES
PART 1
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Nowadays people became more familiar with the
vegan diet and lifestyle, that all are interested
become a vegan and follow a such a sustainable
life.
If you are one of the new vegan
enthusiast's wandering about meal plan
preparation for this diet. Then, this
presentation is for you.
VEGAN DIET
Here we will share 7 day vegan meal plan for
beginners which has yummy plant based recipes
along with daily equipment free fat blasting
workouts for easy weight loss.
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7 DAY EASY VEGAN PLAN DAY 1
BREAKFAST THE GREEN SUPREME

• Handful of kale
• a largeish broccoli stem or handful of baby
  spinach
• 1/4 cucumber
• 1/2 teaspoon Spirulina
• 1/2 medium green apple or pear
• 50 grams fresh / frozen raspberries or
  strawberries
• 300 mils water
• 1 scoop vegan protein powder (Im a fan of
  SunWarrior Classic Plus Chocolate)
• Optional 1/4 avocado or 50 grams your fav nuts.

Blend all ingredients and drink. If you like to
skip morning tea than I recommend including a fat
in your smoothie.
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7 DAY EASY VEGAN PLAN DAY 1
LUNCH 20 VEG SALAD WITH PROTEIN PIMPED HUMMUS
AND PESTO
FOR GREEN SALAD
FOR VEGAN PESTO
FOR PROTEIN PIMPED HUMMUS

• 1-2 handfuls of baby spinach or rocket or micro
  greens.
• 1/2 cup of cherry tomatoes sliced 1/4 large
  beetroot grated 1/4 avocado sliced.
• 1/2 a large carrot grated 1/4 bunch of
  asparagus finely sliced.
• 3 slices of eggplant (per serve)
• 1/4 red capsicum (per serve)
• 1 brown onion sliced (per serve)
• 1 fist sized chunk of cauli or broccoli (per
  serve)
• 1 field mushroom (per serve)
• 1/2 zucchini sliced length-ways (per serve)

• 1/2 a small bunch of kale (lightly steamed)
• 1/2 a bunch of basil
• 1/2 cup of raw nuts (almonds, cashews or my fav
  for this pecans). Soaked and drained Im often
  lazy and just poured boiling water over them for
  a couple of minutes rather than soaking for 2
  hours.
• 2 heaped tablespoons of nutritional yeast.
• 1 tablespoon of avocado or macadamia oil.
• 1 teaspoon garlic powder.
• 1/2 teaspoon sea salt.

• 4 large or 6 small grated zucchini (squeeze
  out excess moisture)
• 1/2 a bunch of coriander finely chopped
• 1 teaspoon sea salt
• 1 teaspoon garlic powder
• 1 teaspoon chilli flakes
• 1/2 jar hulled tahini
• 6 tablespoons raw hemp seeds

--Blend all ingredients
--Simply blend it all.
When cooked to your liking chop the veg further
and mix together with the pesto. Top the salad
with the baked veg and top with, 1-2
heaped tablespoons protein pimped hummus per
serve.
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7 DAY EASY VEGAN PLAN DAY 1
DINNER SMOKEY EGGPLANT CURRY WITH ZOODLES

• 1 red capsicum and 1 green capsicum, chopped
  roughly
• 1 large eggplant
• 2-3 brown onions, chopped roughly
• 2-3 zucchini, sliced into rounds
• 2-3 carrots, sliced into rounds
• 1 can of coconut milk (around 200 mils not low
  fat)
• 4 generous teaspoons indian medium curry spice
• 2 generous teaspoons ground coriander seed
• 1 teaspoons himalayan salt (to taste)
• a pinch or 2 of cumin
• a pinch or 2 of cinnamon
• a pinch or 2 of turmeric

Prepare eggplant first by preheating grill and
grilling turning as required until flesh is
soft and skin is blistered. (around 30 minutes).
Chop in half, scoop out the flesh and chop it
roughly and discard the skin.
In a large pot, combine coconut milk and all
spices and whisk until the consistency is even.
Add onions, capsicums, carrots and zucchini and
slowly bring to a boil. Turn down the heat and
let your curry simmer for at least 30 minutes
until the veg are soft. Add the eggplant half way
through the simmering process.
Serve over Zoodles. To make zoodles, spiralize
1/2 a large zucchini per serve. Toss in 1/2
teaspoon of spirulina and 1 teaspoon of
dulse flakes. Add curry. Finish with 1 tablespoon
of hemp seeds and 1 tablespoon of pepita seeds.
Optional red onion and fresh coriander to garnish.

• 1/2 an extra zucchini spiralized
• 1/2 teaspoon of spirulina
• 1 teaspoon of dulse flakes
• 1 tablespoon of hemp seeds
• 1 tablespoon of pepita seeds

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DAY 1 WORKOUT
Aim for 3 circuits
SPLIT SQUAT PYRAMID
WALK OUT WITH OPTIONAL EXTRA PUSH UPS
8 full reps 8 low pulses, then 7 reps and 7
pulses right down to 1 on the first leg then swap
legs
BODYWEIGHT GET UP
6 reps 3 extra push ups each leg
12 reps alternating legs
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7 DAY EASY VEGAN PLAN DAY 2
BREAKFAST FUNKY MONKEY

• Handful of baby spinach
• 1/2 a small zucchini
• 1 tablespoon hemp seeds
• 30 grams raw cashews
• 1/4 mango
• 200 mils unsweetened almond milk plus 100 mils
  water
• 1 scoop vegan chocolate protein powder
• Optional 1 medjool date to sweeten.

Blend all ingredients and drink
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7 DAY EASY VEGAN PLAN DAY 2
LUNCH STUFFED CAPSICUMS
Preheat oven to 200 degrees C, brush capsicum
halves with coconut oil and place on baking dish
lined with cooking paper. Blend raw cashews in
food processor. Cook cauli-rice or quinoa in
vegetable stock (Cauli needs 1/2 cup of stock and
quinoa closer to 2 cups. Cauli needs a couple of
minutes and quinoa up to 20 minutes).  Transfer
cauli / quinoa to a large bowl and add remaining
ingredients (cashews dulse flakes). Mix well
and season more as necessary.  Stuff peppers
generously with cauli / quinoa mix and
cover baking dish with foil. Bake for 30 minutes
covered. Remove foil, increase heat to 250
degrees and cook for another 15-20 minutes until
capsicum are golden brown. Serve with, 1
tablespoon hemp seeds (per serve), 1/2 ripe
avocado sliced (over 4 capsicums), a squeeze
of fresh lime juice, a sprinkle of coriander and
a sprinkle of red onion.
FOR GREEN SALAD

• 4 large red capsicum, halved and seeds removed
• 1 cup cauli-rice or quinoa (will need longer
  cooking time)
• 1/2-2 cups vegan vegetable stock 
• 1/2 a 425 gram can unsalted black beans, drained
   
• 120 grams raw cashews
• 1 cup whole kernel corn, drained
• 1/2 cup salsa (bought or made with no added
  sugar)
• 2 tablespoons nutritional yeast
• 2 teaspoons cumin powder
• 1 1/2 teaspoons chili powder
• 1 1/2 teaspoons garlic powder
• 2 teaspoons dulse flakes or 1/4 teaspoon sea salt
• coconut oil for cooking

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7 DAY EASY VEGAN PLAN DAY 1
DINNER EGGPLANT CANNELLONI
Heat oil in a heavy based pan and cook onions and
garlic until soft and golden (around 5 minutes).
Add tomatoes and roasted peppers. Bring to boil
then simmer for 5 minutes. Add mushrooms,
rosemary and oregano and continue to simmer for 5
further minutes. Stir through basil and turn off
heat. Lightly brush eggplants with oil and cook
on a baking sheet until golden on both
sides, (around 5 minutes). Mash sun-dried tomato
and olives into bought vegan cheese. Place 1
tablespoon of cheese filling at the end of each
eggplant slice and roll up. Lay seam side down in
a baking dish (whatever size will fit
cannelloni in one snug layer). Pour over tomato
mix. Sprinkle with cashew cheese. Bake 10 to 15
minutes at 180-200 degrees C.

• 2 medium eggplants, cut lengthwise in 1/2 inch
  slices
• 1/2 tablespoon olive oil
• 2 brown onions, sliced thinly
• 2 field mushrooms, sliced
• 2 roasted red peppers, sliced
• 1 400 gram can of tomatoes (no added sugar)
• 3-4 cloves garlic, minced
• small handful of fresh ripped basil
• small handful of minced rosemary and/or oregano
• 2 heaped tablespoons of (homemade) cashew cheese
• 100 grams (bought) vegan cheese
• 8-12 sun-dried tomato halves, sliced
• 12 kalamata olives, pitted and sliced
• Extra olive/coconut oil to coat eggplant

Drain the cashews and sun-dried tomatoes. Use
food processor to blend both with 2 heaped
tablespoons nutritional yeast and also the garlic
powder, onion powder, chill flakes and sea salt.
TO MAKE THE CASHEW CHEESE
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DAY 2 WORKOUT
Aim for 3 circuits
SIDE PLANK ELBOW TO KNEE, HIP DIP, TOE TAP
OBLIQUE V-UP
8 full reps
THE VOMIT
12 reps
8 resps
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For more recipes and vegan plan, visit
https//strongbodygreenplanet.com/7-day-easy-vegan
-plan/