w/ Health and Fitness contributor Drew @eye_amdrew
Are you ready to feel better, eat better, get a jump start on getting healthier, and do your part in making the world a better place? Join Drew and go vegan, without sacrificing taste or FLVR. Enjoy delicious, satisfying meals perfect for long time vegans looking to add some variety or newbies looking to try vegan for the first time. The 7 day vegan challenge has something for everyone!
7 Day Vegan Challenge
Day 1:
Breakfast
Fruit bowl
- 1 cup of strawberries
- 1 cup of blueberries
- I cup of mangos
Lunch
- 1 cup of quinoa w/ lemon
- 2 green bell peppers
- 2 cups of sauteed onions and mushrooms
- 1 cup of chic peas
- 3 oz beyond chicken
Dinner
- Daiya vegan pizza
Day 2:
Breakfast
Protein shake
- Plant base protein powder
- 1-2 cups of hemp milk/ coconut milk
- 1 cup of frozen blueberries
- 1 cup of frozen strawberries
- 2 tbs hemp seeds
- 1 oz of walnuts
Lunch
Veggie Burger
- Veggie burger (whole food and QFC)
- Kale, tomatoes, ketchup
- Fries or tater tots
Dinner
Vegan Lasagna
- 1/2 lb. lasagne noodles
- 2 10-oz. packages frozen chopped spinach, thawed and drained
- 1 lb. soft tofu
- 1 lb. firm tofu
- 1 Tbsp. sugar
- 1/4 cup soy milk
- 1/2 tsp. garlic powder
- 2 Tbsp. lemon juice
- 3 tsp. minced fresh basil
- 2 tsp. salt
- 4 cups tomato sauce
Day 3:
Breakfast
Protein pancakes
- 2 cups of spelt flour or vegan flour
- 1 cup of strawberries
- Agave (replacement for syrup)
Lunch
Tacos
- Sautéed mushroom, bell peppers, onions
- 2 oz beyond beef crumbles (QFC wholefood)
- Kale, tomatoes, avocado, salsa
Dinner
“Chicken” fajitas
- Sautéed mushroom, bell peppers, onions
- 2 oz beyond chicken (QFC wholefood)
- Kale, tomatoes, avocado, salsa
Day 4:
Breakfast
- Sautéed red potatoes
- ½ avocado
- 2 oz tempeh bacon
- Garbonzo bean flour omelette ( youtube “Tysconcious kitchen omelette”)
Lunch
TLT
- ½ pack of tempeh
- Spelt bread toasted
- 1 oz of kale
- 1 tomato
- 2 tbs avocado as spread
Dinner
Spaghetti
- Any vegan noodles
- Mushrooms, bell peppers, onions
- Beyond beef crumbles
- Tomato sauce
Day 5:
Breakfast
Protein shake
- 1 cup protein powder plant base
- 1 cup of frozen mangoes
- 1 cup of frozen peaches
- 1 cup of frozen blueberries
Lunch
Vegan Macro Bowl
- 1 cup protein powder plant base
- 1/2 lb. extra-firm tofu, drained, pressed, and cubed
- 1 Tbsp. olive oil
- 1 Tbsp. soy sauce
- Pinch basil
- Pinch oregano
- 1 cup cooked brown rice
- 1 Tbsp. miso paste
- 1/2 bunch broccoli, cut into florets and steamed
- 1/2 cooked sweet potato, diced
- 1 large carrot, shredded
- 1 tsp. sauerkraut
- 1 tsp. pickled ginger (optional)
Dinner
- 1 cup of wild rice
- 1 butter nut squash mashed potatoes
- 1 cup of okra
- 1 cup of black beans
- 3 oz beyond chicken
Day 6:
Breakfast
Smoothie bowl
- 1 pack of frozen dragon fruit (Wholefood)
- 3oz coconut shavings
- 1 cup of coconut milk
- 1 cup of strawberries
- 1 cup of vegan granola
- 1 banana
Lunch
Vegan Avocado Reuben Sandwich
- 2 slices rye or pumpernickel bread
- Mustard
- Thousand Island dressing
- 1/2 avocado, pitted, peeled, and mashed
- 1/4 cup sauerkraut
Dinner
Salad
- Dressing hummus/ or avocado dressing (1 avocado, ½ lime squeeze, sea salt, garlic powder, cayenne pepper)
- Tomatoes
- Cucumbers
- Olives green or black
- Kale lettuce or spinach lettuce
Day 7:
Breakfast
Fruit bowl
- 1 mango
- 1 slice of seeded watermelon
- 2 cups of cherries
- 1 kiwi
- 1 banana
Lunch
Vegan Cobb Salad with ‘Honey’-Mustard Dressing
- 10-oz. bag fresh spinach
- 1 cup halved cherry or grape tomatoes
- 1 pkg. vegan cheese, crumbled (we used vegan bleu cheese)
- 1 15–oz. can garbanzo beans, drained and rinsed
- 1 6–oz. can black olives, drained, rinsed, and sliced
- 1 medium avocado, peeled, pitted, and cubed
- 4 servings Tofu Eggs
- 1 pkg. vegan bacon
- 1/2 cup vegan mayonnaise
- 4 Tbsp. yellow mustard
- 3 Tbsp. agave
Dinner
Gimbap (Korean Sushi Roll)
- 2 cups short grain rice, cooked
- 2 tsp. sesame oil
- 1/2 tsp. salt
- 1 portobello mushroom cap, sliced
- 1 carrot, julienned
- 2 cups spinach
- 1 pkg. dried seaweed sheets (gim)
- 5 strips pickled daikon radish (danmuji)
- 1 cucumber, sliced lengthwise
- 1 block cooked tofu, cut into strips (optional)
