DAYS
1
2
3
4
5
6
7
MEALS
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
——-
Lunch: White Bean & Veggie Salad
——-
Dinner: Tofu Tacos
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
——-
Lunch: Vegan Burrito Bowls with Cauliflower Rice
——-
Dinner: Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Breakfast: Vegan Freezer Breakfast Burritos
——-
Lunch: Vegan Burrito Bowls with Cauliflower Rice
——-
Dinner: Vegan Black Bean Burgers
Breakfast: Peanut Butter & Chia Berry Jam English Muffin
——-
Lunch: Vegan Burrito Bowls with Cauliflower Rice
——-
Dinner: Quinoa Avocado Salad
Breakfast: Vegan Freezer Breakfast Burritos
——-
Lunch: Vegan Burrito Bowls with Cauliflower Rice
——-
Dinner: One-Pot Coconut Milk Curry with Chickpeas
Breakfast: Vegan Freezer Breakfast Burritos
——-
Lunch: One-Pot Coconut Milk Curry with Chickpeas
——-
Dinner: Quinoa, Avocado & Chickpea Salad Over Mixed Greens
Breakfast: Vegan Freezer Breakfast Burritos
——-
Lunch: One-Pot Coconut Milk Curry with Chickpeas
——-
Dinner: Thai Spaghetti Squash with Peanut Sauce
DAILY TOTALS
Calories: 1,500; Protein: 61g; Fat: 90g; Carbs: 133g; Sodium: 1,195mg
Calories: 1,501; Protein: 68g; Fat: 85g; Carbs: 138g; Sodium: 1,543mg
Calories: 1,517; Protein: 65g; Fat: 79g; Carbs: 149g; Sodium: 2,094mg
Calories: 1,500; Protein: 65g; Fat: 86g; Carbs: 138g; Sodium: 1,291mg
Calories: 1,484; Protein: 61g; Fat: 89g; Carbs: 126g; Sodium: 1,977mg
Calories: 1,485; Protein: 59g; Fat: 81g; Carbs: 148g; Sodium: 1,320mg
Calories: 1,487; Protein: 64g; Fat: 72g; Carbs: 158g; Sodium: 2,021mg
Day 1
Daily Totals: 1,500 calories, 61 g protein, 133 g carbohydrate, 45 g fiber, 90 g fat, 1,195 mg sodium
Breakfast (262 calories)
Peanut Butter & Chia Berry Jam English Muffin
Lunch (360 calories)
White Bean & Veggie Salad
Dinner (543 calories)
Snacks
1 cup edamame, in pods (129 calories)¼ cup dry-roasted unsalted almonds (206 calories)
Make it 2,000 Calories: Add 1 medium apple at the A.M. snack, add 1 medium banana to the P.M. snack and add 1 whole avocado, sliced, to dinner.
Day 2
Daily Totals: 1,501 calories, 68 g protein, 138 g carbohydrate, 47 g fiber, 85 g fat, 1,543 mg sodium
Breakfast (262 calories)
Lunch (359 calories)
Vegan Burrito Bowls with Cauliflower Rice
Serve with 1 medium orange
Dinner (415 calories)
Spinach Salad with Roasted Sweet Potatoes, White Beans & Basil
Snacks
1 ½ cups edamame, in pods (193 calories)⅓ cup dry-roasted unsalted almonds (272 calories)
Make it 2,000 Calories: Add 1 medium orange to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter for the orange at lunch and add 1 serving Everything Bagel Avocado Toast to dinner.
Day 3
Daily Totals: 1,517 calories, 65 g protein, 149 g carbohydrate, 40 g fiber, 79 g fat, 2,094 mg sodium
Breakfast (329 calories)
Vegan Freezer Breakfast Burritos
Lunch (359 calories)
Dinner (601 calories)
Snacks
1 clementine (35 calories)1 ½ cups edamame, in pods (193 calories)
Make it 2,000 Calories: Change the A.M. snack to 1/4 cup almonds and add 1 whole avocado, sliced, to dinner.
Day 4
Daily Totals: 1,500 calories, 65 g protein, 138 g carbohydrate, 44 g fiber, 86 g fat, 1,291 mg sodium
Breakfast (262 calories)
Lunch (359 calories)
Dinner (414 calories)
Snacks
⅓ cup dry-roasted unsalted almonds (272 calories)1 ½ cups edamame, in pods (193 calories)
Make it 2,000 Calories: Add 1 cup unsweetened coconut yogurt to breakfast, substitute 1 medium apple with 2 Tbsp. natural peanut butter at lunch, increase to 2 cups edamame and add 1 medium banana to P.M. snack.
Day 5
Daily Totals: 1,484 calories, 61 g protein, 126 g carbohydrate, 36 g fiber, 89 g fat, 1,977 mg sodium
Breakfast (329 calories)
Lunch (359 calories)
Dinner (461 calories)
One-Pot Coconut Milk Curry with Chickpeas
Snacks
1 cup edamame, in pods (129 calories)¼ cup dry-roasted unsalted almonds (206 calories)
Make it 2,000 Calories: Add 1 large apple to the A.M. snack, increase to 1/3 cup almonds at the P.M. snack plus add 1 whole avocado, sliced, to dinner.
Day 6
Daily Totals: 1,485 calories, 59 g protein, 148 g carbohydrate, 39 g fiber, 81 g fat, 1,320 mg sodium
Breakfast (329 calories)
Lunch (347 calories)
Dinner (501 calories)
Quinoa, Avocado & Chickpea Salad over Mixed Greens
Snacks
1 ½ cups edamame, in pods (193 calories)15 dry-roasted unsalted almonds (116 calories)
Make it 2,000 Calories: Add 1 cup unsweetened coconut milk yogurt to breakfast, increase to 2 cup edamame and add 1 medium orange to the A.M. snack plus increase to 1/3 cup almonds and add 1 large apple to the P.M. snack.
Day 7
Daily Totals: 1,487 calories, 64 g protein, 158 g carbohydrate, 39 g fiber, 72 g fat, 2,021 mg sodium
Breakfast (329 calories)
Lunch (347 calories)
Dinner (419 calories)
Spaghetti Squash with Peanut Sauce & Edamame
Snacks
1 ½ cups edamame, in pods (193 calories)1 medium apple and 1 Tbsp. natural peanut butter (200 calories)
Make it 2,000 Calories: Add 1 medium orange to the A.M. snack, increase to 3 Tbsp. natural peanut butter at the P.M. snack and add 1 serving Guacamole Chopped Salad to dinner.