Following from last week’s post on how you can ease yourself into a vegan diet. This week, F45’s Global Nutritionist and Director of the Challenge, Lyn Green shares a 5 day vegan meal plan that you can try.
DAY 1
Breakfast: Tofu, tomato and spinach scramble eggs
Serves: 1
Ingredients
150g firm tofu
15ml olive oil
1 tbsp. nutritional yeast
1 tsp. turmeric
1 tbsp. (20ml) filtered water
1 small (90g) tomato, diced
1 cup (30g) baby spinach leaves
Himalayan salt & pepper
Method
1. Place the tofu in a bowl and using a masher or fork, mash into small curds.
2. Heal oil in a large non-stick frying pan over a medium to high heat. Add tofu and cook until some liquid has released and tofu is slightly golden, about 3 minutes.
3. Add nutritional yeast, turmeric and water. Stir through and cook for about 2 minutes. Add in tomato and cook for a further 2 minutes, then add spinach and stir through until wilted.
4. Season with salt and pepper. Serve.
AM Snack: Protein berry bliss shake
Serves: 1
Ingredients
1 tbsp (13g) vegan protein powder (flavour of your choice)
150ml unsweetened almond milk
50ml filtered water
30g frozen blueberries
Method
1. Add all ingredients in a blender and blend until smooth.
2. Pour shake into a large glass.
3. Serve.
Lunch: Turmeric sweet potato fritters
Serves: 2
Ingredients
1 small (130g) sweet potato, grated
2 tbsp. (30g) hulled tahini
1⁄4 cup (42g) flaxseed meal
1 tbsp. ground turmeric
1 garlic clove, minced
Himalayan salt & pepper
60g baby spinach leaves
1⁄2 medium (68g) avocado, sliced
1 tbsp. (20ml) balsamic vinegar
Method
1. Preheat oven to 180 degrees Celsius and line a baking tray with baking paper.
2. To make the fritters, combine the sweet potato, tahini, flaxseed meal, turmeric, garlic, salt and pepper in a bowl until well combined. Shape into 4 patties using your hands and place on the lined tray.
3. Bake in the oven for 20 minutes or until golden and firm. After 10 minutes, flip the patties over to ensure both sides are cooked. Once cooked, remove from the oven.
4. Add fresh spinach and avocado to a bowl and drizzle with balsamic. Add 2 patties and half of the spinach and avocado to a plate for lunch today.
PM Snack: Vanilla hemp seed protein balls
Serves: 3
Ingredients
2 tbsp. (25g) vanilla vegan protein powder (or flavour of your choice)
1⁄2 tbsp. (6.5g) raw hulled hemp seeds
20g almond meal
40g desiccated coconut
20g unsweetened cashew butter
30ml filtered water
Method
1. Combine protein powder, hemp seeds, almond meal and coconut in a bowl until well combined.
2. Add in cashew butter and water and combine with your hands until a soft dough has formed.
3. Using the palm of your hand, roll the mixture into 5 even balls and set in the fridge for half an hour.
4. Serve 1 ball and refrigerate the leftover balls to be consumed over the week.
Dinner: Chilli chickpea san choy bow
Serves: 2
Ingredients
2 tsp. (10ml) coconut oil
1 medium (90g) brown onion, diced
1 garlic clove, finely diced
4 spring onions, finely diced
1 long red chilli, seeds removed, finely diced
1/3 cup (36g) raw unsalted peanuts, finely chopped
1 tbsp. fresh ginger, finely diced
1 medium (61g) carrot, grated
1 medium (130g) zucchini, finely diced
100g mushrooms, roughly chopped
1 cup (170g) canned chickpeas, rinsed
2 tbsp. soy sauce
2 tsp. (4.5g) sesame seeds
6 lettuce cups
Pinch of chilli flakes
Method
1. Heat coconut oil in a large skillet pan over a medium to high heat.
2. Add onion, garlic, spring onions, chilli, peanuts and ginger and sauté for 2-3 minutes.
3. Add in carrot, zucchini and mushrooms and cook for 4-5 minutes, or until veggies are tender.
4. Add in tinned chickpeas and stir through. Cook for a few minutes, or until most of the liquid from the veggies has absorbed.
5. Add in soy sauce and reduce to a low to medium heat. Cook for a further 2 minutes, then stir through the sesame seeds.
6. Place 3 lettuce cups on a plate. Fill cups with half of the chickpea mixture to serve for tonight’s dinner. Sprinkle with chilli flakes to serve.
DAY 2
Breakfast: Keto green brekkie salad
Serves: 1
Ingredients
2 cups (60g) baby spinach leaves
1 medium (130g) zucchini, grated
1⁄2 cup (25g) snow peas, ends removed, sliced in halves
1⁄4 medium (35g) avocado, diced
1 tsp. olive oil
Himalayan salt & pepper
15g raw unsalted walnuts, roughly chopped
15g raw unsalted almonds, roughly chopped
Method
1. Add spinach, zucchini, snow peas and avocado to a bowl and toss to combine.
2. Drizzle with olive oil and season with salt and pepper. Toss through.
3. Sprinkle with walnut and almonds to serve.
AM Snack: Spinach and white bean dip
Serves: 2
Ingredients
80g natural coconut yoghurt
50g canned cannellini beans, rinsed
30g baby spinach leaves
Himalayan salt and pepper
1 medium (160g) cucumber, cut into matchsticks
Method
1. Add coconut yoghurt, beans and spinach to a blender and blitz until smooth. Season with salt and pepper to taste. If you prefer a thinner consistency for your dip, add a little water and blitz.
2. Serve half the dip with half of the cucumber sticks as a snack.
Lunch: Peach, fennel and carrot buckwheat salad
Serves: 2
Ingredients
2 small (260g) peaches, pips removed, thickly sliced
1 tbsp. (20ml) olive oil
1⁄4 cup (41g) uncooked buckwheat, rinsed
Himalayan salt & pepper
2 medium (122g) carrots, grated
1 medium (230g) fennel bulb, thinly sliced
2 cups (60g) baby spinach leaves
1⁄2 medium (68g) avocado, sliced
Method
1. Add half of the olive oil to a medium skillet pan over a medium heat. Add in peaches and sauté for 2 minutes. Set aside.
2. Boil 2 cups (500ml) of water in a saucepan over a medium heat and add in buckwheat. Cook for 20 minutes, covered, until buckwheat is cooked, but still tender to the bite. Season with a little salt and pepper and set aside.
3. Add carrots, fennel, spinach leaves and sauteed peaches to a bowl with remaining olive oil. Toss well. Add in buckwheat and stir through.
4. Top with sliced avocado.
5. Serve one bowl for lunch.
PM Snack: Cinnamon, green apple and tahini snack
Serves: 1
Ingredients
1 small (150g) green apple, sliced
1⁄2 tsp. ground cinnamon
2 tsp. (7.5g) hulled tahini
Method
1. Toss green apple with cinnamon until well coated.
2. Drizzle the lot with tahini.
3. Serve.
Dinner: Curried tempeh fried rice
Serves: 2
Ingredients
1⁄4 cup (45g) uncooked brown rice, rinsed
2 tsp. (10ml) coconut oil
1 medium (90g) brown onion, diced
1 garlic clove, finely diced
3cm knob ginger, finely diced
2 tsp. curry powder
2 tsp. ground turmeric
2 tbsp. soy sauce
1 1⁄2 cups (375ml) boiling water
180g tempeh, cut into approx. 2cm cubes
1 medium (120g) red capsicum, finely diced
1⁄4 cup (40g) frozen corn, thawed
1⁄4 cup (32g) frozen green peas, thawed
1⁄2 cup (55g) green beans, halved
Himalayan salt and pepper
Method
1. Boil 2⁄3 cup (170ml) of water in a saucepan over a medium heat. Add rice and reduce to a simmer. Cover and cook for 25 minutes or until rice is cooked. Once cooked, stand covered for 5 minutes.
2. Meanwhile, heat coconut oil in a large skillet pan. Add in onion, garlic and ginger and sauté for 3 minutes. Add in curry powder, turmeric, 1 tbsp of soy sauce and 1 cup (250ml) of boiling water. Stir through.
3. Add tempeh and cook for 3-4 minutes, covered.
4. Add in capsicum, corn, peas, beans and remaining 1⁄2 cup (125ml) of boiling water. Cook for 4-5 minutes, or until veggies are cooked and most of the water has absorbed.
5. Add in cooked brown rice and remaining soy sauce. Stir through until well combined. Add a pinch of salt and a few crunches of black pepper.
6. Serve one bowl for tonight’s dinner.
DAY 3
Breakfast: Mexican white bean bowl
Serves: 1
Ingredients
120g canned cannellini beans, rinsed
1 medium (65g) tomato, diced
1⁄4 cup (41g) canned corn kernels, drained
1⁄3 medium (45g) avocado, diced
1 tsp. (5ml) olive oil
1 tsp. smoked paprika
Himalayan salt & pepper
1⁄4 bunch coriander, roughly chopped
1 cup (60g) cos lettuce, roughly chopped
Method
1. Add beans, tomato, corn and avocado to a bowl a mix to combine. Add olive oil, paprika, salt and pepper and mix until well coated.
2. Add coriander and lettuce and mix through.
3. Serve.
PM Snack: Hemp cacao protein shake
Serves: 1
Ingredients
1 tbsp. (13g) vegan protein powder (flavour of your choice)
100ml unsweetened almond milk
100ml filtered water
1 tsp. (3g) raw hulled hemp seeds
1 tsp. cacao powder
Method
1. Add all ingredients in a blender and blend until smooth.
2. Pour shake into a large glass.
3. Serve
Dinner: Anti-flammatory rainbow rice slaw
Serves: 2
Ingredients
1⁄3 cup (62g) uncooked brown rice, rinsed
2 tsp. (10ml )coconut oil
2 tsp. (10ml) soy sauce
1⁄2 tsp. ground ginger
1⁄2 tsp. ground turmeric
2 tsp. (7.5g) hulled tahini
1⁄2 tsp. (2.5ml) sesame oil
2 tsp. (10ml) apple cider vinegar
Himalayan salt & pepper
15ml filtered water
1⁄2 medium (420g) red cabbage, finely shredded
2 medium (122g) carrots, spiralised or cut into thin strips
1 medium (130g) zucchini, spiralised or cut into thin strips
4 raw unsalted walnuts, crushed
Method
1. Boil 2⁄3 cup (170ml) of water in a saucepan over a medium heat. Add rice and reduce to a simmer. Cover and cook for 25 minutes or until rice is cooked. Once cooked, stand covered for 5 minutes, then stir through coconut oil and soy sauce.
2. Meanwhile, add ginger, turmeric, tahini, sesame oil, apple cider vinegar, a pinch of salt and pepper and water to a jar. Shake well until ingredients are well combined. This will be your dressing.
3. Add cooked rice, cabbage, carrot, zucchini and walnuts to a bowl and mix well. Season with a little salt and pepper. Serve half the mixture topped with half of the dressing for lunch today.
PM Snack: Seeded Snaps
Serves: 5
Ingredients
1⁄3 cup (40g) flaxseeds
1⁄4 cup (15g) sunflower seeds
1⁄4 cup (32g) pepita seeds
1 tsp. (3.5g) chia seeds
1 tsp. dried rosemary or dried oregano
1 tsp. nutritional yeast
1⁄4 tsp. Himalayan salt
1⁄3 cup (80ml) filtered water
Method
1. Preheat oven to 180 degrees Celsius and line a baking tray with baking paper.
2. Add seeds, rosemary, nutritional yeast and salt to a bowl and mix well. Add in water and stir well. Allow to sit for 30 minutes until mixture has absorbed the liquid.
3. Spread seed mixture onto the tray using the back of a spoon or spatula. The layer should be about 1⁄2 cm thick. Make sure that there are no gaps and the layer is even. Score the mixture lightly using a knife to make out the shape of rectangular crackers.
4. Cook in the oven for approximately 50 minutes. After 40 minutes, remove from the oven and break into crackers where you previously made the score marks. Turn the crackers over and return to the oven for remaining 10 minutes.
5. Remove from the oven and allow to cool. Divide the crackers into 5 portions.
Dinner: Chermoula roasted eggplant boats
Serves: 1
Ingredients
1 large (550g) eggplant, cut in half lengthways
1 tbsp. (20ml) olive oil
1 garlic clove, minced
1 medium lemon, juiced
1⁄4 bunch parsley leaves, finely diced
1⁄4 bunch coriander leaves, finely diced
1 tsp ground cumin
1⁄2 tsp. paprika
1⁄4 tsp. Himalayan salt
1 cup (170g) canned chickpeas, rinsed
100g silken tofu, diced
Himalayan salt & pepper
1 tbsp. (15g) hulled tahini
Method
1. Preheat oven to 200 degrees Celsius and line a baking tray with baking paper.
2. Score cut-side of eggplants in a criss-cross shape and play on tray cut-side up. Set aside.
3. Combine olive oil, garlic, 1⁄2 the lemon juice, parsley, coriander, cumin, paprika and salt in a medium bowl. Spread half over the two eggplants. Add chickpeas to remaining mixture and toss well. Scatter chickpeas on the tray around the eggplant.
4. In a small bowl, add tofu, remaining lemon juice and a pinch each of salt and pepper. Using your hands, break up the tofu into small crumbly fragments (similar to that of feta). Sprinkle over the eggplant and chickpeas, then place in the oven for 40 minutes or until eggplant has cooked through.
5. Once ready, drizzle with tahini and serve one eggplant with half the chickpeas & tofu.
DAY 4
Breakfast: Choc Chia Parfait
Serves: 1
Ingredients
2 tbsp. (28g) chia seeds
2 tbsp. (26g) chocolate vegan protein powder (or flavour of your choice)
1 tbsp. (7g) cacao powder
100ml unsweetened almond milk
40g natural coconut yoghurt
1⁄2 tsp. stevia
Method
1. Combine chia seeds, protein powder and cacao powder in a bowl.
2. Add almond milk and coconut yoghurt and stir until well-combined. Add stevia and stir through. Set in fridge for 30 minutes to allow chia seeds to expand and mixture to thicken.
3. Serve.
AM Snack: Peanut butter and strawberries
Serves: 1
Ingredients
100g fresh strawberries, cut in halves
1 tsp. ground cinnamon
15g natural peanut butter
Method
1. Dust strawberries in cinnamon and dollop peanut butter.
2. Serve.
Lunch: Naked beetroot burgers
Serves: 2
Ingredients
1 small (50g) carrot, grated
1 small (160g) beetroot, grated
1 small (150g) potato, grated
1⁄2 bunch flat-leaf parsley leaves, finely diced
2 garlic cloves, minced
1 tbsp. (15g) hulled tahini
1 tbsp. (14g) chia seeds
1 tbsp. (13g) raw hulled hemp seeds
1 tsp. ground cumin
1 tsp. ground coriander
1⁄3 cup (40g) buckwheat flour
Himalayan salt & pepper
1 small (150g) cucumber, ribboned using a peeler
50g coconut yoghurt
Method
1. Preheat oven to 180 degrees Celsius and line a baking tray with baking paper.
2. In a large bowl, combine carrot, beetroot, potato, parsley, garlic, tahini, chia seeds, hemp seeds, cumin, coriander and buckwheat flour. Season with salt and pepper and using your hands, mix well until mixture forms a wet dough. Shape mixture into six burger patties and place on the lined tray.
3. Bake in the oven for 30 minutes or until golden and firm. After 15 minutes, flip the patties over to ensure both sides are cooked. Once cooked, remove from the oven.
4. Top patties with ribboned cucumber and coconut yoghurt.
5. Serve half for tonight’s dinner.
PM Snack: Spicy corn and avocado
Serves: 2
Ingredients
1 tsp. (5ml) olive oil
80g firm tofu, diced
1⁄4 cup (41g) canned corn kernels, drained
1⁄2 long red chilli, diced
1⁄4 (34g) avocado, diced
Himalayan salt & pepper
Method
1. Add olive oil to a skillet pan over a medium to high heat.
2. Add in tofu and cook for a few minutes, until golden and cooked through.
3. Add in corn and chilli stir through for 2 minutes.
4. Transfer to a bowl and mix through avocado. Season with salt and pepper
5. Serve half and refrigerate remaining half for leftovers.
Dinner: Moroccan lentils
Serves: 2
Ingredients
1 tbsp. (20ml) olive oil
1 medium (90g) brown onion, diced
2 garlic cloves, minced
1 medium (130g) zucchini, diced
1 medium (61g) carrot, diced
2 cups (60g) silverbeet, stalks and leaves finely chopped
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
2 medium (250g) tomatoes, diced
1⁄2 bunch flat-leaf parsley, roughly chopped
300g canned lentils, rinsed
250ml natural vegetable stock
Himalayan salt & pepper
100g natural coconut yoghurt
Method
1. Heat a large saucepan over a medium to high heat.
2. Add in olive oil, onion, garlic, zucchini, carrot and silverbeet stalks. Cook for 5 minutes, or until softened.
3. Add in turmeric, cumin, coriander, tomatoes, lentils and stock. Bring to the boil, then reduce to a simmer and cook for 10 minutes, covered. You may need to add a little water if you prefer a thinner consistency.
4. Add silverbeet leaves and parsley (reserve some for garnishing) and cook for 2 minutes, or until silverbeet has wilted. Season with salt and pepper.
5. Divide between a bowl for dinner tonight and a container for tomorrow’s leftovers. Top tonight’s dinner bowl with half the yoghurt and parsley.
DAY 5
Breakfast: Avo and walnut toast
Serves: 1
Ingredients
2 x (35g) gluten-free bread slices
1⁄2 (68g) avocado, sliced
1 tbsp. (8g) raw unsalted walnuts, roughly chopped
1 tbsp. (13g) raw hulled hemp seeds
Himalayan salt & pepper
1⁄2 lemon, juiced
Method
1. Toast the bread until golden and to your liking. Transfer to a plate.
2. Spread avocado over the toast.
3. Sprinkle with walnuts, hemp seeds and season with salt and pepper.
4. Squeeze lemon juice over the top. Serve.
AM Snack: Coco lemon protein shake
Serves: 1
Ingredients
1 tbsp. (13g) vegan protein powder (flavour of your choice)
150ml unsweetened coconut milk
50ml filtered water
1 tsp desiccated coconut
Squeeze of fresh lemon juice
Pinch of stevia
Method
1. Add all ingredients in a blender and blend until smooth.
2. Pour shake into a large glass.
3. Serve.
Lunch: Green bean potato salad
Serves: 2
Ingredients
300g white potato, chopped into 2cm cubes
200g green beans, cut into halves
1 bunch (80g) asparagus, tough stalks removed, halved
2 radishes, finely sliced
1 tbsp. (20ml) olive oil
Himalayan salt & pepper
60g coconut yoghurt
1 garlic clove, minced
15g capers, drained
1⁄2 tsp. apple cider vinegar
1 1⁄2 tbsp. (20g) hemp seeds
Method
1. Bring a large saucepan of water to the boil. Add in potatoes and cook for 10 minutes, or until just cooked through. Add in beans and asparagus and cook for a further 2 minutes. Drain and transfer to a bowl with radishes, 2 tsps of the olive oil and a pinch of salt and pepper. Toss well and allow to cool.
2. To make the dressing, mix together coconut yoghurt, the remaining 2 tsps of olive oil, garlic, capers and apple cider vinegar. Season with salt and pepper.
3. One potatoes have cooled, stir dressing through until veggies are well coated. Sprinkle with hemp seeds.
4. Serve half the potato salad for lunch and refrigerate remaining portion.
PM Snack: Protein fudge balls
Serves: 5
Ingredients
2 tbsp. (26g) chocolate vegan protein powder (or flavour of your choice)
20g almond meal
1 tbsp. cacao powder
50g natural peanut butter
20ml organic rice malt syrup
20ml filtered water
Method
1. Combine protein powder, almond meal and cacao powder in a bowl.
2. Add in peanut butter, rice malt syrup and water and combine with your hands until a sticky dough has formed.
3. Using the palm of your hand, roll the mixture into 5 even balls and set in the fridge for half an hour.
4. Serve 1 ball and refrigerate the leftover balls.
Dinner: Tempeh bolognese with carrot spaghetti
Serves: 1
Ingredients
2 tsp. (10ml) olive oil
1⁄2 medium (45g) onion, diced
1 garlic clove, minced
100g mushrooms, roughly chopped
110g tempeh, grated
200g canned diced tomatoes
1 tbsp. tomato paste
1⁄4 bunch basil leaves, roughly chopped
1⁄2 cup (125ml) filtered water
Himalayan salt & pepper
1 medium (60g) carrot, spiralised
Method
1. Heat olive oil in a large skillet pan over a medium heat. Add onion and garlic and sauté for 1 minute. Add mushrooms & tempeh and sauté for a further 3 minutes.
2. Add in diced tomatoes, tomato paste, basil leaves and water. Bring to the boil, then reduce to a simmer for 5 minutes. Season with salt and pepper to taste.
3. Add in spiralised carrot and stir through for 2 minutes, or until carrot is cooked but still tender to bite.
4. Serve.
