6-PA R T V E G A N T R A N S I T I O N C O U R S E3-D AY M E A L P L A N

M E N U – V E G A N T R A N S I T I O N C O U R S E

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DAY 1

BREKFAST FRUIT Y OATMEAL

LUNCH

CHICKPEA SANDWICHES

DINNER VEGGIE BEAN CHILI

SNACK

PEANUT BUT TER CHOCOL ATE BLISS BALLS

DAY 2

BREKFAST GREEN SMOOTHIE BOWL

LUNCH

VEGGIE CHILI WITH AVOCADO TOAST

DINNER

ROASTED BUDDHA BOWL

SNACK PEANUT BUT TER CHOCOL ATE

BLISS BALLS

DAY 3

BREKFAST BANANA PANCAKES

LUNCH

RAINBOW RICE SAL AD

DINNER SWEET POTATO LENTIL SOUP

SNACK

PEANUT BUT TER CHOCOL ATE BLISS BALLS

S H O P P I N G L I S T – V E G A N T R A N S I T I O N C O U R S E

☐ Avocado 1 medium, almost ready to eat ☐ Bananas 5 medium ☐ Bell peppers, red 1 small, 1 medium ☐ Blueberries 10.6 oz / 300 g ☐ Broccoli 3.6 oz / 100 g ☐ Carrot 1 medium ☐ Cilantro, fresh 1 bunch ☐ Cucumber 1 medium ☐ Garlic 3 cloves ☐ Mixed greens 3.9 oz / 110 g ☐ Red onion 2 medium ☐ Spinach, fresh 1.1 oz / 30 g ☐ Sweet potatoes 1 medium, 1 large / 17.7 oz

/ 500 g total ☐ Tomatoes 3 medium ☐ Zucchini 1 small

FRESH PRODUCE

☐ Baking powder ☐ Cayenne ☐ Cinnamon ☐ Cumin ☐ Curry powder ☐ Ginger, ground ☐ Italian herbs ☐ Paprika ☐ Pepper ☐ Salt

SPICES / KITCHEN STAPLES

☐ Brown rice, dry 7.1 oz / 200 g ☐ Chickpeas, canned 5.9 oz / 165 g

drained weight ☐ Cocoa powder 0.4 oz / 10 g ☐ Coconut flakes 0.6 oz / 15 g ☐ Corn kernels, canned 5.7 oz / 160 g

drained weight ☐ Dates, dried 10 pieces / 3.6 oz / 100 g ☐ Diced tomatoes, canned 15 oz / 425

ml ☐ Kidney beans, canned 6 oz / 170 g

drained weight ☐ Lemon juice, bottled 2.6 oz / 72 ml ☐ Peanut butter 1.7 oz / 48 g ☐ Pumpkin seeds 0.3 oz / 8 g ☐ Red lentils, dry 3.6 oz / 100 g ☐ Rolled oats 7.1 oz / 200 g ☐ Tahini 1.1 oz / 30 g ☐ Walnuts 1.3 oz / 35 g ☐ Whole grain bread 6 slices

☐ Soy milk, unsweetened 21.9 oz / 620 ml

FRIDGEPANTRY

☐ Maple syrup 0.8 oz / 21 g ☐ Mustard 1.5 oz / 40 g ☐ Vegetable broth 21.2 oz / 600 ml

CONDIMENTS

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DAY 1

Ingredients: Ingredients:

B R E A K FA S T: F R U I T Y O ATM E A L LU N C H: C H I C K P E A S A N D W I C H E S

Directions:Directions:

1 cup rolled oats (80 g)

1 cup soy milk (240 ml)

1 cup blueberries (150 g)

1 ripe banana, sliced

¼ tsp cinnamon

2 dates (0.7 oz / 20 g), chopped

1 tbsp walnuts

2 tbsp coconut flakes

Start by preparing the hummus. Place all of the ingredients in a food proces-sor or blender jar and process until smooth. Add a little bit of water if needed to reach the desired consistency. Transfer half of the hummus into an airtight container and put into the fridge for an upcoming recipe.

Toast your bread if you like, then divide the hummus between the slices. We also like to add some mustard to the top layer of the sandwich. Then add the veggies before putting the second slice on top of each sandwich. Cut both in half and enjoy!

Put the oats together with 1 cup of soy milk and ½ - 1 cup of water into a small saucepan and cook until gooey. Transfer to a breakfast bowl and top with the fruit, cinnamon, walnuts and coconut flakes. Enjoy!

Tip: For a lazier version, you can also use store-bought hummus!

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4 slices whole grain bread (3.5 oz / 100 g)

1 medium tomato, sliced

1 cup mixed greens (55 g)

½ small red onion, thinly sliced

2-inch piece of cucumber, sliced

½ tbsp mustard (optional)

Hummus:

1 cup chickpeas (165 g), cooked

2 tbsp tahini

4 tbsp water

1 clove garlic

1 ½ tbsp lemon juice

½ tsp cumin

Pinch cayenne

Salt to taste

DAY 1

Ingredients:

D I N N E R : V E G G I E B E A N C H I L I S N A C K : P E A N U T B U T T E R C H O C O L AT E B L I S S B A L L S

Directions:

Directions:

½ cup oats (40 g)

8 dates (2.8 oz / 80 g), dried & pitted

3 tbsp peanut butter

1 tsp walnuts, chopped

2 tbsp cocoa powder

Pinch of salt

Soak dates for 10 minutes in hot water, then remove them from the water and place in a food processor or blender jar (don’t throw away the soaking water). Process until you created a puree, then add in oats and process for another 30 seconds.

Now, add in peanut butter, walnuts, cocoa powder, salt and a sprinkle of the date water. Process until a crumbly dough is formed, adding more of the date water if needed.

Scoop out heaping tablespoons of the dough and roll in your hands (you’ll get around 6 balls). Eat 2 of them today and put the other 4 balls in a food container into the fridge.

You also need to peel and chop 2 ripe bananas and freeze them in a food container overnight for tomorrow’s breakfast.

Cook the rice according to package instructions. Once all the water is soaked up, remove from the stove and put half of it into a container for an upcoming meal. Refrigerate once cooled.

While the rice is cooking, heat a medium pot and add the garlic, onion and some of the vegetable broth into it. After a couple of minutes, add the rest of the broth, the carrot, zucchini and bell pepper. Sauté until everything’s softened, around 10 minutes. Now, add the rest of the ingredients and give it a good stir.

Cover the chili with a lid and cook for around 8 more minutes. Check to see if the veggies are done and season with salt and pepper to taste.

Serve half of the chili over the cooked rice and garnish with fresh cilantro. Refrigerate the other half of the chili for tomorrow’s quick lunch!

Tip: You can also top bean chili with lemon juice, soy yogurt or sliced avoca-do! It’s an awesome meal to cook in batches and enjoy over the course of a few days.

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Ingredients:

1 cup brown rice (200 g), dry

2 cloves garlic, minced

1 red onion, chopped

½ cup vegetable broth (120 ml)

1 medium carrot, finely chopped

1 small zucchini, finely chopped

½ bell pepper, finely chopped

½ cup corn kernels (80 g)

1 cup kidney beans (170 g), cooked

1 15oz can diced tomatoes (425 ml)

½ tsp paprika

½ tsp cayenne

¼ tsp cumin

Salt and pepper to taste

Fresh cilantro (optional)

Calories: 2064

Omega-3: 1.7 g

Saturated Fat: 13.2 g

Protein: 73.7 g

Sugar: 89.4 g

Fiber: 59.1 g

Calcium: 834 mg

Iron: 16.8 mg

Zinc: 12.5 mg

Day 1 Nutritional Values:

DAY 2

Ingredients: Ingredients:

B R E A K FA S T: G R E E N S M O OT H I E B O W L LU N C H: V E G G I E C H I L I W I T H AV O C A D O TO A S T

Directions:

Directions:

2 ripe bananas, frozen

1 cup fresh spinach (30 g)

½ cup soy milk (120 ml)

Toppings:

½ cup blueberries (75 g)

1 banana, sliced

¼ cup rolled oats (20 g)

2 tbsp walnuts, chopped

1 tbsp coconut flakes

Leftover Veggie Chili

2 slices of whole grain bread

½ ripe avocado

Salt and pepper to taste

Grab the leftover chili from last night. You can eat it cold or warm it up, what-ever you like. Spread the avocado evenly on the 2 slices of bread (toasted or not) and sprinkle with salt and pepper. Keep the other half of the avocado in your fridge for an upcoming meal. Enjoy your quick lunch!

Start by placing the fresh spinach along with the soy milk in a blender jar. Blend until the spinach and soy milk have created a homogenous green liquid, then add the frozen banana pieces.

Keep blending until everything’s creamy and smooth. Depending on the size of your bananas, you might need to add some water to the mixture to reach the desired consistency.

Transfer the frozen green smoothie into a bowl and top with the fruit, oats, walnuts and coconut flakes. Enjoy!

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DAY 2

Ingredients: Simply take 2 of the prepared bliss balls and enjoy!

D I N N E R : R O A S T E D B U D D H A B O W L S N A C K : P E A N U T B U T T E R C H O C O L AT E B L I S S B A L L S

1 large sweet potato (10.6 oz / 300 g), cut

into fries

1 cup broccoli (100 g), cut into florets

½ bell pepper, sliced

1 medium tomato, diced

1 cup of mixed greens (55 g)

1 tbsp pumpkin seeds

1 tbsp lemon juice

Salt and pepper to taste

Leftover hummus

Directions:

Preheat oven to 400F/200C and line a baking sheet with parchment paper. Place the sweet potato fries into a single layer on the prepared baking sheet - you can either leave them plain or season with salt, pepper and paprika.

Put into the oven and bake for 8 minutes, then add the broccoli florets to the baking sheet. Bake for another 10-15 minutes, then remove everything and let cool for 2 minutes.

Once the baked fries and broccoli are done and the raw veggies prepared, as-semble your bowl! Start with a bed of mixed greens, then add the tomato and bell pepper followed by the broccoli and sweet potatoes. Season with lemon juice, salt and pepper.

Add the leftover hummus and sprinkle pumpkin seeds on top. Enjoy!

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Calories: 1996

Omega-3: 2.3 g

Saturated Fat: 11.4 g

Protein: 65.3 g

Sugar: 111.9 g

Fiber: 66.7 g

Calcium: 845 mg

Iron: 16.7 mg

Zinc: 10.6 mg

Day 2 Nutritional Values:

DAY 3

Ingredients: Ingredients:

B R E A K FA S T: B A N A N A PA N C A K E S LU N C H: R A I N B O W R I C E S A L A D

Directions:

Directions:

Batter:

¾ cup rolled oats (60 g)

1 ripe banana

½ cup soy milk (120 ml)

1 tsp baking powder

dash cinnamon

Toppings:

2 tbsp walnuts, chopped

½ cup blueberries (75 g)

1 tbsp maple syrup

1 cup rice (200 g), cooked (leftover from day 1)

½ cup corn kernels (80 g)

1 small bell pepper, diced

1 medium tomato, diced

½ medium cucumber, diced

½ avocado (leftover from yesterday), chopped

Dressing:

2 tbsp mustard

2 tbsp lemon juice

5 tbsp soy milk, unsweetened

2 tsp maple syrup

1 tsp Italian herbs

Salt and pepper to taste

Prepare your veggies by washing and chopping them, then place into a medium-sized bowl or container. Add the cold leftover rice and corn, mixing everything with a spoon.

In a small bowl, whisk together the dressing and pour over the salad. Mix again and enjoy!

Place the ingredients for the batter into a blender jar and process until smooth. Depending on the size of your banana, you might need a bit more or less liquid.

Pour the batter into a non-stick pan and cook over medium heat until golden brown, then flip and cook for a few more minutes. Repeat until batter is all gone (or just make one giant pancake!).

Serve warm topped with blueberries, walnuts and maple syrup.

Tip: You could also top them with soy yogurt, nut butter or jam!

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DAY 3

Ingredients: Simply take 2 of the prepared bliss balls and enjoy.

D I N N E R : S W E E T P OTATO L E N T I L S O U P S N A C K : P E A N U T B U T T E R C H O C O L AT E B L I S S B A L L S

2 cups vegetable broth (480 ml)

½ onion, finely chopped

1 medium sweet potato (200 g), cubed

½ cup red lentils (100 g), dry

1 tsp curry powder

Pinch ginger powder

1 tsp paprika

¼ cup soy milk (60 ml)

Salt and pepper to taste

Fresh cilantro to garnish

1 tbsp pumpkin seeds to garnish

Directions:

Heat a medium-sized pot on the stove and add the onion along with a few ta-blespoons of vegetable broth. Sauté until softened. Add the curry, ginger and paprika as well as the sweet potato cubes and sauté for a few more minutes, until fragrant. Add more vegetable broth to avoid sticking if needed.

Next, add the lentils along with the rest of the vegetable broth, then stir and cover with a lid. Bring to a boil, then reduce heat and let simmer for around 20 minutes or until the sweet potatoes and lentils are soft.

Remove from the stove, add the soy milk and puree the soup with an immer-sion or high-speed blender. Finally, add some salt and pepper to taste, then serve warm in a bowl.

Garnish with chopped fresh cilantro and pumpkin seeds. Enjoy!

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Calories: 2046

Omega-3: 2.3 g

Saturated Fat: 8 g

Protein: 70.9 g

Sugar: 84.6 g

Fiber: 52.4 g

Calcium: 645 mg

Iron: 18.8 mg

Zinc: 13.6 mg

Day 2 Nutritional Values:

Tip: Bliss balls like these come in all shapes and sizes! You can change up the dried fruit, nut butter and spices to get a huge variety of them. Great to prepare in batches and snack on during a busy week.