VEGAN MEAL PLAN SUBSTITUTIONS TM

TM
VEGAN
MEAL PLAN
SUBSTITUTIONS
You have a hectic and full life.
You hate diet plans that make
you count and chart and obsess
about minute details. Forget all
that. Jillian may be tough in the
gym, but she makes it easy for
you to diet. Just pull up a seat at
the table and enjoy.
Jillian knows weight loss won’t happen without the
combined power of focused exercise and the right
diet. Her step-by-step nutrition plan features the fat
burning power of everyday foods by balancing out
the hormones important to weight loss.
She unveils the secrets of choosing foods that
contribute to healthy metabolism… foods that help
with weight loss while also satisfying your hunger. You
learn to nourish rather than challenge your body with
food so you lose BIG and feel great.
JillianBodyRevolution.com
Vegan
Veg
Mea
anl Pla
MenalSub
Plastit
n
Sub
utions
stit|utio
2 ns | 2
breakfast
•
English muffin with 2 tbsp almond butter •
¾ cup any variety of Natures Path cereal with bananas or berries
and 1 cup of coconut milk
•
Steel cut oatmeal with apples and pecans –
(see page 14 “Fat Burning Meal Plan”)
•
Quinoa pilaf: While quinoa is cooking in water or your favorite
non-dairy milk, stir in some pecans and dried cranberries. When
finished, fluff with a fork and top with a little grated orange zest.
lunch
White Bean and Greens
Ingredients:
2 tbsp water
1 tsp
extra-virgin olive oil
1 tsp
small onion, diced
2 garlic cloves, minced
3 cup low-sodium canned cannellini
beans or great northern
beans, drained and rinsed.
5 cup chopped kale
Ground black pepper
Directions:
Heat the water and oil in a large skillet over medium heat and add the onion and garlic. Cook for 5 minutes or until
the onion is soft, stirring occasionally. Add the beans, cook and stir for 5 minutes. Add the kale and additional water,
if needed, to keep the beans from sticking to the skillet. Season with pepper to taste, cover and cook for 5 to 10
minutes, or until the kale has wilted and is tender to your liking. Serve hot or at room temperature.
Vegan Meal Plan Substitutions |
3
lunch
Southwestern Flavored Kale Salad Serves: 6 to 8
Ingredients:
8-10 oz
2 cup
1
3
2 cup
water
lightly cooked corn kernels
(fresh or frozen)
medium firm, ripe avocado,
peeled and diced
medium tomatoes, diced
cooked or drained and
rinsed black beans
2 to 3
1 tbsp
¼ cup
scallions, green section only, sliced
extra-virgin olive oil
minced fresh cilantro, optional
Juice of 1 lime, added to taste
Freshly ground pepper to taste
Directions:
Strip the kale leaves away from the stems. Discard the stems, or slice them very thinly. Cut the kale leaves into narrow
strips. Rinse well and pat dry. Place in a large bowl. With a little olive oil rubbed into your palms, massage the kale for a
minute or less, until it becomes bright green and softens a bit. Add the remaining ingredients and toss together gently.
Let the salad stand for 10 to 15 minutes, then serve.
Asian Flavored Quinoa Wraps Ingredients:
2 cup
3 tbsp
2 tbsp
1 tbsp
1
4
cups cooked quinoa
Vegenaise®
rice vinegar
hot sauce (optional)
scallion, thinly sliced
whole wheat or
whole grain large wraps (10 inch)
3 cup
1
1
arugula
avocado, diced
carrot, grated
Directions:
Combine quinoa, Vegenaise®, rice vinegar, hot sauce and scallions and place in the wrap. Top with 3/4 cup arugula
and a quarter of the carrots. Roll and cut in half.
JillianBodyRevolution.com
Vegan Meal Plan Substit
utions | 4
lunch
Quinoa Serves: 4 • Makes about 3 ½ Cups
Ingredients:
/8 tsp
1 cup
1
salt
quinoa
Directions:
In a small saucepan, bring 2 cups water and the salt to a boil. Meanwhile, place the quinoa in a strainer and rinse under
cold running water until the rinse water runs clear. Stir the quinoa into boiling water, cover and simmer until the quinoa is
tender and the water is absorbed, about 15 minutes. Let stand covered for 5 minutes. Fluff with a fork and serve.
Cauliflower and Couscous Pilaf Serves: 6
Ingredients:
1 tbsp
4 cup
¾ cup
1 tsp
¼ cup
oil, olive, extra virgin
cauliflower, finely chopped florets
broth, reduced-sodium vegetable
orange peel (zest), grated
orange juice
¼ cup
2
/3 cup
½ cup
currants, dried
couscous, 100% whole-wheat
scallion(s) (green onions), sliced
Directions:
Heat oil in a large saucepan over medium heat and add cauliflower. Cook and stir until softened, about 3 minutes.
Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from
heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.
Black Bean Burrito Ingredients:
4
whole wheat burrito-sized
tortillas (8 - 10 inch)
1 cup
low sodium black beans, canned
1
Roma tomato diced
2 cup chopped lettuce
¼ cup chopped cilantro (optional)
1 cup
½ cup
½ cup
Guacamole or chopped avocado
shredded almond
cheddar cheese
non-dairy sour cream
Salsa (low sodium if possible)
Light brown rice (optional)
Directions:
Heat the black beans according to directions on the can. Warm the tortillas in a pan or on a griddle and spread
1/4 cup black beans on one half of each tortilla. Top each tortilla with tomatoes, lettuce, avocado or guacamole,
cilantro, dairy free cheese, dairy free sour cream, salsa and light rice if desired. Fold in the side of each tortilla, and
then fold over the opposite sides to make an envelope.
Vegan Meal Plan Substitutions |
5
snack
•
Four tablespoons of hummus with carrots and celery • Banana almond smoothie (see page 42 “Fat Burning Meal Plan”)
•
Acai berry and pomegranate smoothie (see page 42
“Fat Burning Meal Plan”)
•
1 medium apple with 2 tbsp almond butter or 1.5 oz almond
cheddar cheese
dinner
Chili Black Bean Burgers
Serves: 4 • Serve in a lettuce wrap
Ingredients:
2 tsp
½ cup
½ cup
olive oil
minced red onions
chopped and seeded
organic Roma tomatoes
1-3 tsp
minced jalapeno peppers – to taste
1
clove garlic, minced
1 tsp
ground chili powder
1-15 oz low sodium black beans,
rinsed and drained chopped kale
½ cup
dry whole wheat breadcrumbs
2 tbsp low sodium barbecue sauce
1 tbsp
plain agar powder (available from health
food stores/Chinese stores etc)
1 tbsp
water
Directions:
Heat the oil in a nonstick skillet over medium heat. Add the onion, tomato, jalapeno, garlic and chili powder and sauté for 5
minutes. Cool slightly. Using fork, coarsely mash beans in a bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons
of the barbecue sauce and agar powder and water. Shape mixture into four 1/2-inch-thick patties. Cover and chill.
Cooking Tips:
If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking on a stove top,
heat 1 teaspoon olive oil over medium heat. Place patties on grill or in skillet and cook until golden brown and heated
through, about three minutes per side. Serve with tomato, lettuce or avocado if desired.
JillianBodyRevolution.com
Vegan Meal Plan Substit
utions |
6
dinner
Mediterranean Pizza Serves: 4
Ingredients:
1-2 tbsp
4 cup
2 tsp
1 lb
4
organic cornmeal, for the baking sheet
(packed) shredded spinach
(about 5 ounces)
extra-virgin olive oil
Whole-wheat flour, for work surface
whole-wheat pizza dough,
thawed if frozen
plum tomatoes
1 tbsp
½
/3 cup
¼ cup
1
½ tsp
coarsely chopped fresh basil,
marjoram or oregano leaves
small red onion, thinly sliced
crumbled vegan feta cheese
pitted Kalamata olives,
coarsely chopped
ground black pepper
Directions:
Preheat the oven to 450°F. Spread the cornmeal on a large baking sheet; alternatively, rub a large baking sheet with
oil. Place the spinach with the rinse water still clinging to the leaves in a microwave-safe bowl with a lid. If the leaves are
completely dry, add a teaspoon of water. Cover and microwave on high until the spinach is bright green and wilted,
about 1 minute. Transfer to a strainer and rinse with cold water. When cool enough to handle, wrap the leaves in a
clean kitchen towel and squeeze out all of the excess liquid. Remove the spinach from the towel, using your fingers to
loosen and separate the leaves. Set aside.
On a lightly floured work surface, use a rolling pin and your hands to roll and stretch the dough to a roughly 10- by-14
inch rectangle; if the dough becomes so elastic that after it is rolled it just snaps back, contracting to its original size, let
it rest a few minutes before continuing to roll. Transfer the dough to the prepared baking sheet. Brush the dough with 1
teaspoon of the olive oil. Arrange the tomatoes on the dough and sprinkle the marjoram, basil and/or oregano over the
tomatoes. Spread the spinach on top, followed by the red onion, feta, olives, and black pepper. Drizzle the remaining 2
teaspoons olive oil over the pie. Bake until the crust is golden, 15 to 20 minutes.
Curried Couscous with Chickpeas Serves: 4
Ingredients:
1 tbsp
4
1
1¾ cup
½ cup
2 tbsp
olive oil
medium carrots, peeled,
halved lengthwise, and sliced
medium onion, halved lengthwise,
cut crosswise into 1/2-inch wedges
light coconut milk
golden raisins
curry powder
pepper, to taste
1 cup
2 cup
1-1/3 tsp
2 tbsp
low sodium chickpeas
low sodium vegetable broth
dry whole wheat couscous
chopped cilantro
Directions:
Place olive oil in a pan over medium-high heat. Add carrots and onion; saute until the vegetables are slightly tender
(5 minutes). Stir in coconut milk, raisins, curry powder and pepper. Add chickpeas; simmer until sauce thickens (3 to 5
minutes). Bring vegetable broth to a boil. Add couscous; stir for 3 minutes, then remove from heat. Cover and let stand
for 5 minutes fluff couscous. Place couscous on a plate. Top with chickpea mixture and garnish with cilantro.
Vegan Meal Plan Substitutions |
7
dinner
Bean Bolognese
Serves: 4 • about 3/4 cup sauce each
Ingredients:
1
1 tbsp
1
½ cup
¼ cup
¼ tsp
14 oz can salad beans, or kidney, pinto
and garbanzo (as desired),
rinsed and drained
extra-virgin olive oil
small onion, chopped
chopped carrot
chopped celery
salt
4
cloves garlic, chopped
1
bay leaf
½ cup
white wine
1
14-ounce can diced tomatoes
½ cup
chopped fresh parsley, divided
8 oz whole-wheat fettuccine
½ cup
vegan parmesan
Directions:
Boil a large pot of water and mash 1/2 cup beans in a small bowl with a fork. Heat the oil in a medium sauce pan over
medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes.
Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most
of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring
to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook,
stirring occasionally, until heated through, 1 to 2 minutes more.
Meanwhile cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the
remaining parsley.
Brown Lentil Quinoa Vegetable Casserole Ingredients:
2 cup cooked lentils
3 cup
cooked quinoa
(see page 2 of this document)
¾ tbsp
olive oil
2 medium carrots, sliced in half lengthwise,
then slice thin crosswise
2 celery stalks, trimmed and sliced thin
¼
head green cabbage, halved
lengthwise, then 1/4 inch slices
1
medium zucchini, cut in 1 inch cubes
½ tsp
ground cumin seed
1 tsp
½ tsp
¼ tsp
½ tsp
¼ tsp
1 tsp
¾ tbsp
2 tbsp
¼ cup
ground coriander seed
ground fennel seed
turmeric powder
dried thyme leaf
dried rosemary leaf
dried marjoram leaf
low sodium soy sauce
lime juice
chopped parsley
Fresh ground black pepper to taste
Directions:
Heat the oil, on low, in a large Dutch oven and add the carrots and celery and turn the heat up to medium. Stir fry until
they start to soften. Add the zucchini and cabbage and stir fry five minutes. Add the herbs and spices, and stir fry 1
minute. Add 2 Tbsp water, cover and steam for 5 minutes. Stir in the cooked lentils, quinoa, lime juice, soy sauce, salt &
pepper, and parsley.
Optional: Layer with vegan cheese slices or sprinkle with vegan cheese shreds. Cover and bake 15 minutes at 350
degrees. Uncover and broil 2 - 5 minutes to brown the cheese. Watch carefully!
JillianBodyRevolution.com
Vegan Meal Plan Substit
utions |
8
dinner
Ginger, Split Pea and Veggie Curry Ingredients:
1
large russet or Yukon Gold potato,
peeled, cut into 1/2-inch cubes
yellow split peas
cauliflower florets, (1-inch pieces)
green bean pieces, frozen or
fresh (1-inch pieces)
small (8 ounces) eggplant,
cut into 1/2-inch cubes
medium carrot,
cut into 1/4-inch-thick slices
salt
½ cup
1 cup
1 cup
1
1
1 tsp
½ tsp
1 tbsp
1 tsp
4
1
1 tbsp
½ cup
4
1
ground turmeric
canola oil
cumin seeds
large cloves garlic, cut into thin slivers
fresh green Serrano chiles, stemmed
and thinly sliced crosswise (do not seed)
cornstarch
finely chopped fresh cilantro (optional)
long thin slices fresh ginger,
cut into matchsticks
Juice from a medium lime
Directions:
Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway
with water and rinse the peas by rubbing them between your fingers. Drain. Repeat three or four times, until the water
remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off
any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium
and simmer, uncovered, for 5 minutes. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a
boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas
are soft but firm-looking, 7 to 10 minutes more.
Meanwhile, heat the oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell
fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles
are fragrant, 1 to 2 minutes. Remove from the heat. Stir the garlic-chile mixture into the cooked vegetables. Scoop
a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the
saucepan. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew
along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally,
until the sauce thickens, about 2 minutes. Stir in lime juice.
Calico Beans
Ingredients:
½
1
1
1
1
tbsp
can
can
can
can
¼ cup
olive oil
(15oz) low sodium green beans, drained
(15oz) low sodium butter beans, drained
(15oz) low sodium kidney beans, drained
(15oz) low sodium Great Northern beans,
undrained
brown sugar
¼
½
1
1
1
cup
tsp
tsp
tsp
ketchup
salt
dry mustard
vinegar
large onion diced
Directions:
Heat the olive oil and onion in a large pot. Mix with other ingredients. Bake at 350 for 40 minutes, covered.
Vegan Meal Plan Substitutions |
9
dinner
Easy Butternut Squash Pasta
Serves: 4
Ingredients:
1
2 1
1 ½ tbsp
1 cup
small butternut squash (4 cups cubed)
celery stalks, sliced thin on the diagonal
clove minced garlic
olive oil
cooked low sodium chickpeas
(15 oz can, drained & rinsed)
1 cup
water
1 oz whole wheat penne pasta
1
bay leaf
2 inch piece cinnamon stick
1
/8 tsp
turmeric powder
¼ tsp
ground cumin seed
½ tsp
ground fennel seed
½ tsp
ground coriander seed
½ tsp
dried thyme leaf
½ tsp
dried basil leaf
¼ tsp
salt or to taste
fresh ground black pepper to taste
Directions:
Bring 2 qts salted water to a boil, for the pasta. Heat the oil on medium in a 4 - 6 qt pan.
Cut off the ends and peel the squash with a vegetable peeler. Cut squash in half lengthwise and remove the seeds with
a spoon. Slice the squash in 8 wedges lengthwise, then crosswise in bite sized pieces and trim the celery, slice thinly on the
diagonal.
Peel and mince the garlic. Stir fry the squash, celery stalks and garlic for 5 minutes and add dry herbs & spices, stirring for 2
minutes. Add 1/2 cup water, cover and cook for 10 minutes. Add the pasta, and stir until the water comes back to a boil.
Cover and simmer pasta for 7 - 8 minutes, drain.
Transfer 1 cup cooked squash to a blender, add 1 cup chickpea cooking liquid, vegetable stock or water, and blend until
smooth. Add back to the pot with the chickpeas. Add more water if the sauce seems too thick, heat for 5 minutes. Spoon
the squash and beans with sauce over the pasta.
Vegan Southwestern Quinoa
Serves: 4
Ingredients:
1 tsp
1
3
¾ cup
1 ½ cup
1 tsp
extra-virgin olive oil
onion, chopped
cloves garlic, peeled and chopped
quinoa, uncooked
vegetable broth
cumin
¼ tsp
cayenne pepper
Freshly ground black pepper, to taste
1 cup frozen or fresh corn kernels
2 cans low sodium black beans
(15 oz.) rinsed/drained
Directions:
Thoroughly rinse the quinoa in a colander with teeny tiny holes so the quinoa doesn't fall through. Heat the oil in a medium
saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned. Mix quinoa into the saucepan
and cover with vegetable broth and season, with cumin, cayenne, pepper and salt. Bring the mixture to a boil. Cover,
reduce heat and simmer 20 minutes. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until
heated through. Mix in the black beans.
JillianBodyRevolution.com
Vegan Meal Plan Substit
utions |
10
TM
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