7-Day Metabolism Makeover Your Vegan Meal Plan Monday Breakfast Snack Lunch Oatmeal Fruit Smoothie (FMD) using 1 cup frozen berries 1 apple, sliced with cinnamon sprinkled on top Tuesday Oatmeal w/ 1 cup frozen peaches and cinnamon 1 cup frozen berries Sweet Potato and Broccoli Saute (CB) with Vegetarian Lentil ½ cup quinoa. 1 Chili (CB) apple. Snack 1 orange 1 orange Dinner Sweet Potato and Broccoli Vegetable Curry Saute (CB) with with Brown Rice ½ cup quinoa (CB). Recipe Sources: The Fast Metabolism Diet Book and eBook = FMD Wednesday Thursday Friday Saturday Sunday Spinach and Mushroom Scramble (CB); TempehSub 4 oz. tofu for Mushroom Hash turkey bacon (CB) 1/2 cup steamed edamame with 2 oz. Peppery sea salt Tofu Jerky (CB) Tempeh1/2 cup oatmeal Mushroom Hash with 1/4 cup raw (CB) w/ 1/2 Black Bean and almonds and 1 avocado and 1 Tomato Toast cup frozen cup peaches (CB)* berries 2 tbls. raw almond butter 1/3 cup hummus 1/4 cup raw and celery sticks with carrot sticks almonds Vegetarian Lentil Chili with 1/4 Edamame avocado and 2 Long and Slow Chopped Tempeh tbls. sunflower Wild Rice and Eggplant Stew Confetti Salad Vegetable Stew seeds. 1 cup Black-Bean Salad (CB). 1 cup (CB) (CB) frozen peaches (CB) frozen berries Creamy 1/4 cup raw 1/2 cup steamed Guacamole cashews with 1/3 cup hummus 2 oz. Peppery edamame with (FMD) with strips of red bell with cucumber Tofu Jerky (CB) sea salt cucumber slices pepper slices 4 cups spinach salad topped with mushrooms, Sweet Potato cucumber, green Vegetable Curry Shepherd's Pie beans and (CB) w/ 1/2 cup (CB). Use almond Long and Slow Tempeh balsamic vinegar. quinoa and 1/4 milk instead of Eggplant Stew Vegetable Stew Top with 4 oz. cup chopped rice milk. Green (CB) with 1/2 (CB) extra firm tofu almonds salad avocado The Fast Metabolism Diet Cookbook = CB *Gluten-free: Serve with ½ cup cooked quinoa instead of toast FastMetabolismDiet.com website = W 7-dayMetabolism Makeover Your Vegan Grocery List Quantities are the minimum you’ll need for the 7 days. But feel free to stock up! DRY GOODS •Steel cut oats, 1 cup (1 ½ cups for larger portions) Old fashioned are fine if you can’t find steel cut •Quinoa •Brown rice, 1 lb. •Sprouted-grain bread, 1 slice (1 ½ slices for larger portions) Check your store’s gluten-free section, sometimes in the freezer section •Wild rice •Lentils, 2 cups •Organic vegetable broth, 3 32-oz. boxes •Raw almonds, ¾ cup (1 ¼ cups for larger portions) •Raw cashews ¼ cup (3/8 cup for larger portions) •Raw almond butter, 2 tablespoons (3 tablespoons for larger portions) •Raw sunflower seeds, 2 tablespoons (3 tablespoons for larger portions) •Canned black beans, 2 15-oz. cans •Canned garbanzo beans, 3 15-oz. cans •Canned white beans, 2 15-oz. cans •Tomato paste, 2 6-oz. cans •Pepperoncini, ¼ cup diced •Xylitol or stevia FROZEN •Frozen mixed berries , 4 cups or 6 cups if using larger portions •Frozen peaches, 3 cups or 5 cups if using larger portions •Shelled edamame (soy beans), 1 ½ cups (2 ¼ cups for larger portions) DAIRY/REFRIGERATED •Unsweetened almond milk Coconut milk is also fine •Hummus, 2/3 cup (1 cup for larger portions) •Plain soy tempeh, 16 oz. 24 oz. if using larger portions •Plain extra-firm tofu, 24 oz. (36 oz. for larger portions) VEGETABLES •Mushrooms, 16 oz. •Yellow onions, 5 •Red onions, 2 •Spinach, 1 lb. •Romaine lettuce, 1 head •Cucumbers, 3 large •Tomatoes, 8 •Avocados, 3 (or 5 if using larger portions) •Green cabbage, 2 cups shredded •Red bell peppers, 3 •Green onions, 1 bunch •Broccoli florets, 6 cups •Kale, 1 small bunch •Celery FRESH HERBS •Sweet potatoes, 4 large plus 4 medium •Green beans, 4 cups. •Cilantro, 1 small bunch •Garlic, 2 heads •Cauliflower , 1 ½ cups florets •Eggplant, 1 medium FRESH FRUIT •Leeks, 1 cup chopped •Carrots, 1 lb. •Apples, 2 (3 if using larger portions) •Oranges, 2 (3 if using larger portions) •Limes, 1 •Lemons, 1 7-day Metabolism Makeover Your Vegan Grocery List Spices and staples DRIED SPICES/CONDIMENTS •Sea salt •Black pepper •Cinnamon •Red pepper flakes •Nutmeg •Cumin •Chili powder •Onion powder •Oregano •Basil •Curry powder •Celery seed •Thyme •Liquid smoke •Bay leaf •Basil •Turmeric •Coconut vinegar Substitute apple cider vinegar if you can’t find coconut vinegar •Grapeseed oil Olive oil is also fine •Tamari •Coconut aminos Substitute tamari or Bragg’s Liquid Aminos if you can’t find coconut aminos •Balsamic vinegar •Safflower mayo See FastMetabolismDiet.com for a recipe if you can’t find in stores Shopping Notes: Don’t like a particular veggie or fruit? You can substitute with another phase-specific item. You might want to pick up extra veggies for snacking. We’ve given minimum ingredient quantities to make a week’s worth of recipes (you’ll often have some leftovers). When no quantity is listed, assume that a standard container will contain plenty of the ingredient. We’ve also noted when you’ll need a larger quantity for those using 1 ½ portions (20+ lbs. weight loss goal). For a few items, like almond butter, you only need a couple of tablespoons. You could substitute a different snack, or choose a different nut butter. For stevia and xylitol. You don’t have to buy both – you can choose one or the other and substitute in recipes. 1 tsp. of xylitol is equivalent to about 1/8 tsp. of stevia.
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