Low Carb Vegan Meal Plan

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olives (6 olive)

Instructions

Ingredients

• Tofu (200 g)
• Olive oil (14 g)
• Turmeric (0.13 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)
• Garlic Powder (0.25 tsp)
• Cumin (0.13 tsp, whole)
• Onions (64 g)
• Red Peppers (64 g)
• Spinach (30 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Tofu (1 block)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Edamame (85 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Pumpkin Seeds (30 g)

Instructions

Ingredients

• Carrots (85 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Avocado (0.38 cup, pureed)
• Spinach (0.75 cup)
• Almond Milk (0.75 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Cucumber (0.5 cup slices)

Instructions

Ingredients

• Protein Powder (24 g)
• Water (0.19 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Hummus (3 tbsp)

Instructions

1. Dip crackers into hummus and enjoy.

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Avocado (0.5 cup, pureed)
• Spinach (1 cup)
• Almond Milk (1 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Tofu (200 g)
• Olive oil (14 g)
• Turmeric (0.13 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)
• Garlic Powder (0.25 tsp)
• Cumin (0.13 tsp, whole)
• Onions (64 g)
• Red Peppers (64 g)
• Spinach (30 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Tofu (0.5 block)
• Olive Oil (1 tsp)
• Soy sauce (1 tbsp)
• Cornstarch (7 g)

Instructions

1. Preheat oven to 400 degrees fahrenheit
2. Drain tofu from package and slice in half.
3. Lay a large tea towel on a cutting board. Then place 2 slices of tofu onto the tea towel and fold so the towel is covering all of the tofu. Lay a frying pan or can on top of tofu to help tofu drain. Let sit for approximately 10 minutes.
4. Chop drained tofu into cubes and place in bowl. Toss tofu, olive oil, and soy sauce until tofu is covered. Sprinkle cornstarch on top until tofu is coated.
5. Lay tofu onto a lined baking sheet and bake for 25 minutes or until edges are golden brown.

Ingredients

• Lentils (200 g)
• Olive oil (1 tsp)

Instructions

1. Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
2. Sift through the dry lentils to ensure there are no hard pieces.
3. Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
4. Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
5. Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
6. Stir in olive oil

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Walnuts (30 g)

Instructions

Ingredients

• Snow Pea (Peas in Pod) (100 g)

Instructions

1. Wash and enjoy.

Ingredients

• Cucumber (0.5 cup slices)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Avocado (0.38 cup, pureed)
• Spinach (0.75 cup)
• Almond Milk (0.75 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Tofu (1.5 block)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Whole Wheat Crackers (6 cracker)
• Smooth Peanut Butter (1.5 tbsp)

Instructions

1. Spread peanut butter onto cracker with a butterknife and enjoy.

Ingredients

• Strawberries (93.75 g)

Instructions

1. Wash and enjoy.

Ingredients

• Whole Wheat Bread (1 slice)
• Avocados (70 g)

Instructions

1. Mash the avocado in a bowl.
2. Top toast with avocado. Add salt to taste.
3. Optional: top with chilli flakes

Ingredients

• Avocado (0.38 cup, pureed)
• Spinach (0.75 cup)
• Almond Milk (0.75 cup)

Instructions

1. Combine ingredients in a blender, blend untill smooth, and serve.

Ingredients

• Berries (127.5 g)

Instructions

1. Wash berries and enjoy.

Ingredients

• Tofu (0.75 block)
• Olive Oil (0.75 tablespoon)
• Salt (0.75 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Edamame (127.5 g)

Instructions

1. Add beans into a pot of boiling salted water, boil for six to eight minutes.
2. Place beans in a bowl of cold water, rinse and enjoy.

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Pumpkin Seeds (45 g)

Instructions

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olives (6 olive)

Instructions

Ingredients

• Tofu (200 g)
• Olive oil (14 g)
• Turmeric (0.13 tsp)
• Salt (1 dash)
• Black Pepper (1 dash)
• Garlic Powder (0.25 tsp)
• Cumin (0.13 tsp, whole)
• Onions (64 g)
• Red Peppers (64 g)
• Spinach (30 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Kale (30 g)
• Broccoli (30 g)
• Onions (10 g)
• Poppyseed Salad Dressing (2 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Tofu (1 block)
• Olive Oil (1 tablespoon)
• Salt (1 tsp)

Instructions

1. Heat oil in non-stick pan over medium heat
2. Chop tofu in 1 inch squares and place in pan
3. Cook for 2-3 minutes or until golden brown. Enjoy

Ingredients

• Broccoli (100 g)

Instructions

1. Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
2. Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Ingredients

• Walnuts (30 g)

Instructions

Ingredients

• Cauliflower (100 g)

Instructions

Ingredients

• Celery (85 g)

Instructions

1. Wash before eating.

Ingredients

• Protein Powder (32 g)
• Water (0.25 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions

Ingredients

• Whole Wheat Bagel (1 bagel)
• Margarine (3 tsp)

Instructions

Ingredients

• Strawberries (125 g)

Instructions

1. Wash and enjoy.

Ingredients

• Olives (6 olive)

Instructions

Ingredients

• Tempeh (150 g)
• Olive Oil (1.5 tablespoon)
• Salt (1.5 tsp)
• Black Pepper (1.5 tsp, ground)

Instructions

1. Heat oil in a non-stick pan over medium heat
2. Thinly slice block of tempeh and place in pan
3. Season with salt and pepper and cook until edges are crispy and brown

Ingredients

• Carrots (85 g)

Instructions

1. Add carrots into large pot of boiling salted water.
2. Cook carrots for ten minutes or until tender.

Ingredients

• Frozen Green Peas (63.75 g)

Instructions

1. If the package has instructions on boiling, follow them. Otherwise boil in salted water for roughly 5 minutes.

Ingredients

• Tofu (150 g)
• Olive oil (10.5 g)
• Turmeric (0.09 tsp)
• Salt (0.75 dash)
• Black Pepper (0.75 dash)
• Garlic Powder (0.19 tsp)
• Cumin (0.09 tsp, whole)
• Onions (48 g)
• Red Peppers (48 g)
• Spinach (22.5 g)

Instructions

1. Drain tofu container and pat dry with a clean dish cloth
2. Break into bite sized piece, and stir in bowl with half of the olive oil, turmeric, salt and pepper
3. Add the cumin and garlic powder to a dry skillet, and cook on medium heat until fragrant (1 minute)
4. Stir in tofu and increase heat to high. Cook for 5 minutes, stirring until it starts to brown
5. Slice the onion and bell pepper. In a separate skillet, start heating the other half of the olive oil
6. When hot, add onions and peppers. Cook for 5 minutes until it starts to brown
7. Add a pinch of salt and your greens. Cook until the greens are wilted, and serve together with the tofu scramble!

Ingredients

• Kale (22.5 g)
• Broccoli (22.5 g)
• Onions (7.5 g)
• Poppyseed Salad Dressing (1.5 tbsp)

Instructions

1. Mix ingredients in bowl and serve.

Ingredients

• Mixed Nuts (22.5 g)

Instructions

Ingredients

• Tomatoes (100 g)

Instructions

1. Wash before eating.

Ingredients

• Protein Powder (48 g)
• Water (0.38 liter)

Instructions

1. Add water and protein bottle into bottle, mix thoroughly until clumps are gone.

Ingredients

• Whole Wheat Bread (1 slice)
• Peanut Butter (1 tablespoon)

Instructions