December 14, 2017

????????Part One: VEGAN MEAL PLAN (Quick & Easy Plant-Based Meals)

You can also view AND SHARE this video in SPANISH 😀

Please refer to this video for more details about this meal plan and some tips I share for people new to veganism/ plant based lifestyle :
https://youtu.be/DWZYjDANgJo

Here is my COMPLETE GUIDE FOR NEW VEGANS :
https://youtu.be/1yB-BTPf09s

I want you all to succeed and stay plant based/vegan long term, but if you aren’t interested in the lifestyle and are just here for healthy meal ideas… then that is okay too ! 🙂

I made this MEAL PLAN to help anyone who is interested in veganism or who simply wants to eat less animals or eat more sustainable. When I used to eat animal products I would follow advice from fitness magazines and stick to restrictive and boring meal plans. I felt really crappy and was getting sick very frequently,. (Learn more here : https://youtu.be/EV6OjZcn_6Y)

I have a wealth of saved videos and information on my channel to help guide, educate, and inform people about our food choices and the impact animal agriculture/business is causing.
You can find some of my MUST WATCH videos here :

Every time we go buy groceries, eat at restaurants or prepare our meals, we have a choice of what products we support and eat. Our food choices are very important, not just for our health and well being, but also the sustainability of our planet.

Please help share my video and give it a thumbs up so more people can see how easy, simple, and tasty a vegan lifestyle can be !

Here are all the meals and ingredients
(hopefully i didn’t miss anything haha)
Please let me know if you have any Q’s and I will try to get back to you!

DAY 1
– Breakfast: Cereal + Fruit (2:34)
– Use any vegan cereal of your choice
– Non Dairy Milk
– Sliced Strawberry or Banana
– 1 Tbsp grounded Flax, Chia, or Hemp Seeds (or Wheat germ)
– Serve with a side of Grapefruit (or Fruit of choice)
– Lunch : Chickpea “Tuna Sandwich” + Fruit or Chickpea Salad (3:56)
– For Chickpea Mix:
– 1 can (15oz) drained+ rinsed Chickpeas
– 1 Avocado
– Juice of 1/2 Lemon, to taste
– 1/4 cup each : grated carrots, red onion, cilantro, celery
– Salt + Pepper to taste
– For Sandwich:
– 2 slices of vegan bread (using Nature’s Own Wheat Bread)
– Chickpea Mix
– Sliced Cucumber
– Romaine Lettuce
– For Salad:
– Field Greens
– Chickpea Mix
– Cherry Tomatoes
– Sunflower Seeds
– Dressing of Choice or Lemon
– Dinner: Sweet Potato LENTILS (6:50)
– Recipe Video is Here: https://youtu.be/oycN2NzVNHg

Day 2
– Breakfast: Green Smoothie (7:04 )
– 3 Ripe Bananas
– 1-2 cups Frozen Mango
– 2-3 cups Spinach
– 2 cups Flax Milk
– 1-2 cups Water
– Cinnamon
– 2-3 Dates
– Lunch: Grilled Veggie Wrap (8:39)
– Homemade Hummus:
– 2 – 15oz cans Chickpeas (drained + rinsed)
– 2 Tbsp. minced garlic
– Juice of 1/2 a lemon, to taste
– 2 tsp (or more ) Garlic Coconut Aminos (sub for Soy sauce)
– 1-2 tsp Cumin
– Himalayan Salt, to taste
– 1/2 cup water to blend
– Zucchini Wraps:
– 1 Zucchini, sliced
– Mushrooms, sweet mini peppers, red onion, kalamata olives, Field greens
– Brown Rice Tortilla
– Vegan Honey Mustard Dip:
– Mustard, Agave, & Lemon Juice
– Dinner: Stuffed Bell Peppers (10:58)
– Recipe Video is Here: https://youtu.be/kJKVLtWt48E

Day 3
– Breakfast: Oatmeal + Fruit (11:10)
– 1 cup Old Fashioned Oats
– 1 cup non dairy Milk + water to thin out
– cinnamon + agave
– Frozen mangos + Blueberries
– Optional : Hemp Seeds, Ground Flax, Raisins
– Lunch: Lettuce Wraps or Spring Rolls (11:54)
– Recipe Video is Here: https://youtu.be/cOGXSq00Lko
– Dinner: Sweet Potato Buddha Bowls (12:21)
– 3 washed Sweet Potatoes (Baked at 400 degrees)
– Avocado Oil Spray to Roast (optional)
– 1/4 Red Onion
– 1 can (15oz) Chickpeas, drained +rinsed
– Broccoli + Zucchini
– Salt + Pepper
– Field Greens (for the Bowl)
– Tahini Dressing:
– 2 Tbsp Tahini
– 1 Tbsp Agave or Maple Syrup
– Juice of 1/2 Lemon, to taste
– Hot water to thin out the sauce
* Adjust to taste
– To season ChickPeas:
– 1-2 tsp. Cumin
– 3/4 tsp. Chili powder
– 3/4 tsp. Garlic powder
– 1/4 tsp salt + 1/4 tsp pepper
– Optional :Oregano + Onion powder
*Inspired by Minimalist Baker – she’s my FAV !!

CREDITS:
Template: Gabrielle Marie
Music Used :
Nicolai Heidlas -Back in Summer, These Moments, &Take the Chance
Aerotique – Turn Around ft Ellena Soule
Video Rating: / 5

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