7 Day Vegan Meal Plan For Beginners With Vegan Meal Recipes - Part 1

7 DAY VEGAN
PART 1
MEAL PLAN FOR
BEGINNERS WITH
VEGAN MEAL
RECIPES

VEGAN DIET
Nowadays people became more familiar with the
vegan diet and lifestyle, that all are interested become
a vegan and follow a such a sustainable life.
If you are one of the new vegan
enthusiast's wandering about meal plan preparation for
this diet. Then, this presentation is for you.
Here we will share 7 day vegan meal plan for beginners
which has yummy plant based recipes along with daily
equipment free fat blasting workouts for easy weight loss.

7 DAY EASY VEGAN PLAN – DAY 1
BREAKFAST: THE GREEN SUPREME
Handful of kale
a large’ish broccoli stem or handful of baby
spinach
1/4 cucumber
1/2 teaspoon Spirulina
1/2 medium green apple or pear
50 grams fresh / frozen raspberries or
strawberries
300 mils water
1 scoop vegan protein powder (I’m a fan of
SunWarrior Classic Plus Chocolate)
*Optional: 1/4 avocado or 50 grams your fav nuts.
Blend all ingredients and drink. If you like to skip morning
tea than I recommend including a fat in your smoothie.

7 DAY EASY VEGAN PLAN – DAY 1
LUNCH: 20+ VEG SALAD WITH PROTEIN PIMPED HUMMUS AND PESTO
1-2 handfuls of baby spinach or rocket or
micro greens.
1/2 cup of cherry tomatoes sliced + 1/4 large
beetroot grated + 1/4 avocado sliced.
1/2 a large carrot grated + 1/4 bunch of
asparagus finely sliced.
3 slices of eggplant (per serve)
1/4 red capsicum (per serve)
1 brown onion sliced (per serve)
1 fist sized chunk of cauli or broccoli (per
serve)
1 field mushroom (per serve)
1/2 zucchini sliced length-ways (per serve)
1/2 a small bunch of kale (lightly steamed)
1/2 a bunch of basil
1/2 cup of raw nuts (almonds, cashews or
my fav for this pecans). Soaked and
drained… I’m often lazy and just poured
boiling water over them for a couple of
minutes rather than soaking for 2 hours.
2 heaped tablespoons of nutritional yeast.
1 tablespoon of avocado or macadamia
oil.
1 teaspoon garlic powder.
1/2 teaspoon sea salt.
--Simply blend it all.
4 large or 6 small grated
zucchini (squeeze
out excess moisture)
1/2 a bunch of coriander
finely chopped
1 teaspoon sea salt
1 teaspoon garlic powder
1 teaspoon chilli flakes
1/2 jar hulled tahini
6 tablespoons raw hemp
seeds
--Blend all ingredients
FOR GREEN SALAD FOR VEGAN PESTO FOR PROTEIN PIMPED HUMMUS
When cooked to your liking chop the veg further and mix together with the pesto. Top the salad with the
baked veg and top with, 1-2 heaped tablespoons protein pimped hummus per serve.

7 DAY EASY VEGAN PLAN – DAY 1
1 red capsicum and 1 green capsicum, chopped roughly
1 large eggplant
2-3 brown onions, chopped roughly
2-3 zucchini, sliced into rounds
2-3 carrots, sliced into rounds
1 can of coconut milk (around 200 mils – not low fat)
4 generous teaspoons indian medium curry spice
2 generous teaspoons ground coriander seed
1 teaspoons himalayan salt (to taste)
a pinch or 2 of cumin
a pinch or 2 of cinnamon
a pinch or 2 of turmeric
1/2 an extra zucchini spiralized
1/2 teaspoon of spirulina
1 teaspoon of dulse flakes
1 tablespoon of hemp seeds
1 tablespoon of pepita seeds
Prepare eggplant first by preheating grill and grilling
– turning as required – until flesh is soft and skin is
blistered. (around 30 minutes). Chop in half, scoop out
the flesh and chop it roughly and discard the skin.
In a large pot, combine coconut milk and all spices
and whisk until the consistency is even.
Add onions, capsicums, carrots and zucchini and
slowly bring to a boil. Turn down the heat and let your
curry simmer for at least 30 minutes until the veg are
soft. Add the eggplant half way through the
simmering process.
Serve over Zoodles. To make zoodles, spiralize 1/2 a
large zucchini per serve. Toss in 1/2 teaspoon of
spirulina and 1 teaspoon of dulse flakes. Add curry.
Finish with 1 tablespoon of hemp seeds and 1
tablespoon of pepita seeds. Optional red onion and
fresh coriander to garnish.
DINNER: SMOKEY EGGPLANT CURRY WITH ZOODLES

DAY 1 WORKOUT
A i m f o r 3 c i r c u i t s
SPLIT SQUAT
PYRAMID
8 full reps + 8 low pulses, then 7
reps and 7 pulses right down to
1 on the first leg then swap legs
WALK OUT WITH
OPTIONAL EXTRA
PUSH UPS
6 reps + 3 extra push ups each
leg
BODYWEIGHT GET
UP
12 reps alternating legs

7 DAY EASY VEGAN PLAN – DAY 2
BREAKFAST: FUNKY MONKEY
Handful of baby spinach
1/2 a small zucchini
1 tablespoon hemp seeds
30 grams raw cashews
1/4 mango
200 mils unsweetened almond milk plus 100 mils
water
1 scoop vegan chocolate protein powder
Optional: 1 medjool date to sweeten.
Blend all ingredients and drink

LUNCH: STUFFED CAPSICUMS
4 large red capsicum, halved and seeds removed
1 cup cauli-rice or quinoa (will need longer
cooking time)
1/2-2 cups vegan vegetable stock
1/2 a 425 gram can unsalted black beans,
drained
120 grams raw cashews
1 cup whole kernel corn, drained
1/2 cup salsa (bought or made with no added
sugar)
2 tablespoons nutritional yeast
2 teaspoons cumin powder
1 1/2 teaspoons chili powder
1 1/2 teaspoons garlic powder
2 teaspoons dulse flakes or 1/4 teaspoon sea salt
coconut oil for cooking
FOR GREEN SALAD
Preheat oven to 200 degrees C, brush capsicum halves
with coconut oil and place on baking dish lined with cooking
paper.
Blend raw cashews in food processor. Cook caulirice
or quinoa in vegetable stock (Cauli needs 1/2 cup of stock
and quinoa closer to 2 cups. Cauli needs a couple of minutes
and quinoa up to 20 minutes).
Transfer cauli / quinoa to a large bowl and add remaining
ingredients (cashews – dulse flakes). Mix well and season
more as necessary.
Stuff peppers generously with cauli / quinoa mix and
cover baking dish with foil. Bake for 30 minutes covered.
Remove foil, increase heat to 250 degrees and cook for
another 15-20 minutes until capsicum are golden brown.
Serve with, 1 tablespoon hemp seeds (per serve), 1/2 ripe
avocado sliced (over 4 capsicums), a squeeze of fresh lime
juice, a sprinkle of coriander and a sprinkle of red onion.
7 DAY EASY VEGAN PLAN – DAY 2

7 DAY EASY VEGAN PLAN – DAY 1
DINNER: EGGPLANT CANNELLONI
2 medium eggplants, cut lengthwise in 1/2 inch slices
1/2 tablespoon olive oil
2 brown onions, sliced thinly
2 field mushrooms, sliced
2 roasted red peppers, sliced
1 400 gram can of tomatoes (no added sugar)
3-4 cloves garlic, minced
small handful of fresh ripped basil
small handful of minced rosemary and/or oregano
2 heaped tablespoons of (homemade) cashew cheese
100 grams (bought) vegan cheese
8-12 sun-dried tomato halves, sliced
12 kalamata olives, pitted and sliced
Extra olive/coconut oil to coat eggplant
Heat oil in a heavy based pan and cook onions and
garlic until soft and golden (around 5 minutes). Add
tomatoes and roasted peppers. Bring to boil then
simmer for 5 minutes. Add mushrooms, rosemary and
oregano and continue to simmer for 5 further
minutes. Stir through basil and turn off heat.
Lightly brush eggplants with oil and cook on a baking
sheet until golden on both sides, (around 5 minutes).
Mash sun-dried tomato and olives into bought vegan
cheese. Place 1 tablespoon of cheese filling at the
end of each eggplant slice and roll up. Lay seam side
down in a baking dish (whatever size will fit
cannelloni in one snug layer). Pour over tomato mix.
Sprinkle with cashew cheese. Bake 10 to 15 minutes
at 180-200 degrees C.
TO MAKE THE CASHEW CHEESE:
Drain the cashews and sun-dried tomatoes. Use food processor to blend
both with 2 heaped tablespoons nutritional yeast and also the garlic
powder, onion powder, chill flakes and sea salt.

DAY 2 WORKOUT
A i m f o r 3 c i r c u i t s
SIDE PLANK ELBOW
TO KNEE, HIP DIP,
TOE TAP
8 full reps
OBLIQUE V-UP
12 reps
THE VOMIT
8 resps

For more recipes and vegan plan, visit
https://strongbodygreenplanet.com/7-
day-easy-vegan-plan/