7 Day Vegan Meal Plan
Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7
Day 1
Breakfast: ¾ cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 cup of Toasted Apple cinnamon cereal and almond milk (recipes in Thrive) with ½ cup fruit of your choice.
Lunch: Vega fruit dip (slices of apple, banana, orange) 1/3 serving Natural Vega, 1/3 serving Chocolate Vega, ½ tbsp hemp seeds. Mix Vega and hemp seeds together, dip fruit in and eat.
Snack: 3 fresh dates with hemp butter or 1 65 gram Rejuvenator Brownie (recipe in Thrive).
Dinner: 3 cup mixed greens, with ½ cup broccoli, ¼ chick peas, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive).and dulse strips.
Snack: 1 apple, 1/3 serving of Vega with ½ cup cold water.
Total calories: 1450 - 1550
Carb/Protein/Fat % - 43/28/29
Day 2
Breakfast: ½ serving Chocolate Vega blended with ½ a pear, ½ a banana and ¼ cup soaked almonds. Blend with about 450 ml of cold water.
Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar (or ginger papaya salad dressing, recipe in Thrive).
Snack: 1 apple and ¼ cup walnuts or 1 Vega Bar.
Dinner: Stir Fry: ½ cup extra firm tofu, ¼ cup bean sprouts, ½ cup cauliflower, 1/4c snow peas, ¼ cup water for stir frying with ½ tsp cumin and ½ tsp curry powder, 2tsp hemp oil (to be added after) 1/2c brown rice or soaked quinoa. For best results stir-fry with coconut oil.
Snack: ½ serving of Vega with roughly 190ml of water.
Total calories: 1350 - 1450
Carb/Protein/Fat % - 40/30/30
Day 3
Breakfast: ½ serving Natural Vega blended with ½ pear, ½ banana, 1 tbsp fresh ginger root. Blend with about 450 ml of cold water.
Lunch: spinach with other mixed greens, ¼ cup soaked almonds, hemp oil and balsamic vinegar.
Snack: 1 Mango ¼ pecans or 1 65 gram Rejuvenator Brownie (recipe in Thrive).
Dinner: ½ sweat potato (steamed),1 cup mixed greens and 1 ½ cup stir fried extra firm tofu. or 2 cups of Coconut Lime Curry (recipe in Thrive).
Snack: ½ serving of Vega with roughly 190ml cold water.
Total calories: 1250 "“ 1300
Carb/Protein/Fat % - 42/29/29
Day 4
Breakfast: 1 serving of Vega with 375ml cold water
Lunch: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive).
Snack: 1 papaya, ¼ cup walnuts or 1 Vega Whole Food Energy Bar and yerba mate tea.
Dinner: Avocado and tomato sandwich - 2 slices of sprouted bread, ½ avocado 1 tomato sliced, ½ cup mixed greens, ¼ tsp chilly powder, 1 tsp salad dressing.
Snack: 1 Apple with ¼ cup soaked almonds.
Total calories: 1450 - 1550
Carb/Protein/Fat % - 44/28/28
Day 5
Breakfast: ¾ cup whole grain cereal and soy or rice milk with ¾ cup of fruit of your choice or 1 ¼ cups Toasted Ginger Pear cereal with almond milk, soy milk, rice milk or slightly watered down Natural Vega (recipe in Thrive).
Lunch: ¼ cup soaked lentils, 1 whole wheat pita ,1 Romaine lettuce leaf, 2 slices tomato,1/4cup alfalfa sprouts, 10 medium baby carrots, 1 tsp oil & vinegar salad dressing, 250ml yerba mate tea or Sesame miso soup and yerba mate tea (recipe in Thrive).
Snack: 1 serving of Vega One with 375ml cold water or 1 large Fuji apple and ¼ cup walnuts or 1 cup of Vega energy pudding (recipe in Thrive).
Dinner: 3 cup mixed greens, ½ a grated beet, ¼ cup soaked red lentils, ¼ cup soaked almonds and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or yerba mate salad dressing (recipe in Thrive). Add 1 tsp of hulled hemp seed if desired.
Snack: 1 Orange and ¼ cup soaked pumpkin seeds. (Pumpkin seeds are high in iron; it will be better absorbed when combined with the vitamin "˜C' from the orange).
Total calories: 1450 - 1550
Carb/Protein/Fat % - 43/28/29
Day 6
Breakfast: 1 serving of Vega with 375ml of water or Vega One Stamina Cereal (Recipe in Thrive).
Lunch: 3 cups mixed greens, with grated carrot root, ¼ cup soaked green lentils and ginger papaya salad dressing.
Snack: 3 dates with hemp seed butter or 1 65 gram Rejuvenator Brownie (recipe in Thrive).
Dinner: ½ sweet potato (steamed), 1 cup mixed greens and 1 ½ cup stir fried extra firm tofu or 2 cups of Coconut Lime Curry (recipe in Thrive).
Snack: 1 banana or 1 Vega bar.
Total calories: 1250 - 1350
Carb/Protein/Fat % - 42/30/28
Day 7
Breakfast: ½ serving of Natural Vega with ½ an orange, ½ a banana, spice, and soaked pumpkin seeds. Blend with cold water, about 400ml.
Lunch: 3 cups mixed greens, with grated carrot, ¼ cup soaked green lentils, ½ cup bean sprouts and ginger papaya salad dressing.
Snack: 1 banana ¼ cup soaked almonds or 1 cup of Chocolate Recovery Pudding (recipe in Thrive).
Dinner: 3 cup mixed greens, with ½ a grated carrot, ¼ cup soaked green lentils, ¼ avocado and ½ tbsp hemp oil mixed with 1 tbsp balsamic vinegar or ginger papaya salad dressing (recipe in Thrive).
Snack: 1/3 serving of Chocolate Vega (dry powder), ½ tbsp dried coconut and a banana. Mix the Vega and the coconut together, dip the banana in and eat!
Total calories: 1150 - 1250
Carb/Protein/Fat % - 39/32/29