Transitioning Into a Plant Based Diet in 10 Days

Notes and Tips:

● This meal plan is made to be simple.

● Make more then you need. Leftovers = easy lunch.

● Be sure to drink a lot of water throughout the day (remember it takes 2 cups to digest just one meal).

● Have a open mind & heart.

● Educate yourself about this lifestyle.

● And remember it’s good to have a bit of dark chocolate now and then :)

Day 1:

Breakfast

Nana Ice Cream

Preparation time: 8 mins

Ingredients:

• 4-5 fresh bananas
• Coconut milk (for blending)
• For flavor, recommendations: A cup of berries, a few spoonfuls of peanut butter, a dash or two of cacao powder, at least 10 chopped dates & really anything else you enjoy.

Directions:

• Peel and freeze bananas (overnight)
• Blend bananas until creamy, using coconut milk if needed.
• Blend in desired “flavoring”
• Top with: coconut sugar, coconut flakes, berries, bananas, or granola.
• Enjoy- out of a big bowl or large jar!

Lunch

Veggie Cakes

Makes: 4-5

Ingredients:

• Organic rice cakes 4-5
• Hummus (plain)
• Tomatoes 2-3
• Avocados 1-2
• Spinach or lettuce (I used organic spinach)
• Salt and pepper

Directions:

• Lay out plain rice cakes. 
• Spread on a layer of hummus and chopped avocado. 
• Top with a handful of your choice of leaf. On top add sliced tomatoes. 
• Sprinkle salt and pepper over top.

Dinner

Garden Bowl

Serves: 4

Ingredients:

• Pasta (I used a box organic spaghetti)
• 1 1/2 cup of tomato sauce
• 1 chopped yellow onion
• 2 cloves minced garlic
• 2 cups of broccoli
• 3 chopped carrots
• 1 8oz box of mushrooms
• 1 red pepper
• 1-2 avocados

Directions:

• Boil a pot of water & cook pasta.
• Chop all veggies & mushrooms. First steam the carrots.
• Cook everything in pan with vegetable oil or coconut oil.
• Cube and sprinkle avocados on top, along with the warmed sauce.

Day 2:

Breakfast

Oatmeal

Ingredients:

• 1 cup oatmeal (I use regular rolled oats)
• 2 tbs Raisins
• A few splashes of almond milk (optional)
• 3-4 tbs Maple syrup

Directions:

• Cook/boil-cook as directed
• Add in raisins & maple syrup
• Top with almond milk if desired

Lunch

"A Taste of the Middle East"

Ingredients:

• 1-2 Syrian bread (wraps)
• 4 spoonfuls Hummus
• 4 spoonfuls Tabouli
• 3 Grape leaves

Directions:

• Spread hummus & tabouli on wrap
• Add in grape leaves
• Roll up. Enjoy!

Dinner:

Crunchy Kale Cuisine

Serves: 3-4
Ingredients:

• Organic kale (I used one bunch of big leafed kale)
• 3 cups rice (I used jasmine rice)
• 3-4 sweet potatoes
• Olive oil or coconut oil (to taste)
• 3 tsp Salt and pepper (to taste)

Directions:

• Cook rice in a rice cooker or stove top
• Rinse and rip kale into chip size
• Put kale pieces on cookie sheet
• Drizzle with oil, salt & pepper
• Bake in oven at 300 degrees for 10 mins or until crispy
• Rinse, peel & cut sweet potatoes
• Cut into coin or french fry shape
• Put on cookie sheet- season lightly with salt, pepper & oil.
• Bake in oven at 400° for 30 mins until it can be pierced with fork.
• Serve all together.

Day 3:

Breakfast

Bagel w/ Avo

Ingredients:

• Bagel
• Tofutti (dairy free cream cheese)
• 1 avocado
• 1 tomato

Directions:

• Cut and toast bagel if desired
• Spread on tofutti
• Slice avocado and tomato
• Top bagel with avo & tomato
• Enjoy with a glass of juice

Lunch

Sushi Salad Bowl

Ingredients:

• 1 head of Lettuce
• 1-2 Avocados
• 1 Cucumber
• A handful of cherry tomatoes
• 1/2 cup cabbage (purple)
• Other veggies like; carrots, broccoli and snow peas are good too.
• Rice (leftover from day 2)
• Sesame seeds (optional)
• Soft tofu (optional)

Directions:

• Rinse all veggies & chop lettuce, cucumber and cabbage. Cut open and slice avocados.
• Put lettuce in a large bowl, add the cabbage, cucumber, avocados, cherry tomatoes and rice. Top with sesame seeds and tofu.
• Dressing: Tamari, peanut or oil sauce.

Dinner:

Tacos

Serves: 3-4
Ingredients:

• 2 cans beans (refried beans or black beans)
• 2-3 cups rice (rice pilaf or jasmine)
• 4-8 taco shells
• 1 cup chopped lettuce
• 3 chopped tomatoes
• 2-3 cubed avocados
• Topping: Salsa, vegan sour cream or vegan cheese. (optional)

Directions:

• Heat beans in a pan on a stove top. 
• Cook rice (as directed). 
• Chop lettuce, tomatoes and avocados. 
• Warm taco shells in toaster oven or microwave. 
• Serve everything separately - make up tacos at table.

Day 4:

Breakfast

On the go//Blissful Berry Smoothie

Ingredients:

• 4-5 frozen bananas
• 1 1/2 cup mixed frozen berries: raspberries, strawberries, blueberries, or blackberries.
• Coconut milk/coconut water or water (for blending)

Directions:

• Blend all up in blender! Note: Make sure to make enough so you don’t get hungry! Or have a rice cake with almond butter and jam.

Lunch

Rock the Veg

Ingredients:
** For the sake of keeping this meal plan simple, I've opted to go with the easiest way, however you can experiment with making this homemade.

• Veggie burger; frozen
• Bun (not necessary)
• Half a cup Lettuce
• 1 Tomato
• Ketchup or any other topping you desire

Directions:

• Follow burger baking directions.
• Wash and cut tomato and lettuce.
• Make a bed of lettuce and tomato with any other veggies (to make it like a salad or you could put this all in a bun).
• Add veggie burger. 
• Add any toppings.

Dinner:

Veg Stir Fry

Serves: 3-4Ingredients:

• 1/2 cup rice (I used brown rice)
• 1 chopped onion
• 1 sliced pepper (red)
• 1 cup broccoli
• 2 handfuls of snow peas
• Any other veggies you desire
• 1/4 cup chopped tofu (optional)
• Sesame oil
• Soy sauce

Directions:

• Cook rice in rice cooker or stove top. 
• Chop all veggies. 
• Put onions in followed by peppers in fry pan first in sesame oil. 
• Stirring in pan, add in the other veggies and tofu. 
• Mix in soy sauce (to taste). 
• Cook until tofu is light brown. 
• Put rice in bowls, spoon veggies on top.

**Note: Make lots of this for leftovers.

Day 5:

Breakfast

Granola-ie

Ingredients:

• Granola (make sure it’s vegan)
• Almond milk
• Optional toppings: coconut, berries and banana.

Directions:

• Pour granola and almond milk in a bowl.
• Add desired toppings.

Lunch

• Today, reheat stir fry from the night before. Take it easy and enjoy!

Dinner:

Curry

Serves: 3-4
Ingredients:

• 3 cup rice (brown or jasmine)
• 1 can coconut milk
• 2 tbsp curry paste (to taste)
• 1 yellow onion
• 1 tbsp coconut oil
• 2 cloves garlic
• 1 1⁄2 tsp red pepper flakes
• 1 red pepper
• 1 cup vegetable broth
• 3 tomatoes or 1 can of diced tomatoes
• 1-2 potatoes
• 1 cup of broccoli
• 1 cup of lentils
• 1 cup kale
• 1 cup spinach (optional)
• 1 handful of snap peas

Directions:

• Cook rice in rice cooker or stove top. 
• Chop all veggies. 
• In a large pot, heat the coconut oil over medium heat and stir-fry the onion and garlic for a couple minutes. 
• Add the curry powder, and red pepper flakes and cook for another minute. 
• Add the vegetable broth, coconut milk, diced tomatoes,potatoes and lentils. 
• Cover and bring to a boil, then simmer on low heat for 20-25 minutes, until the lentils are very tender. 
• Add all the other veggies and cook for another 10 mins. 
• Season with salt and pepper. 
• Enjoy over rice!

Day 6:

Breakfast

Pancakes

Makes: 4
Ingredients:

• 2⁄3 cup flour
• 1 1⁄3 tbsp baking powder
• 2⁄3 tbsp organic sugar
• 1⁄8 tsp salt
• 2⁄3 cup almond milk
• 1 1⁄3 tbsp vegetable oil (coconut oil)

Directions:

• Set a griddle or pan on the stovetop on medium heat. 
• Combine the dry ingredients in a bowl. 
• Add milk and oil to mixture. Mix until smooth. 
• Spoon one pancakes worth of the mixture on to the pan. 
• Flip when you see bubbles or when the edges are looking stiffened. 
• Repeat all the batter is used up. 
• And then eat up with maple syrup and a berry sauce!

Lunch

Lettuce Eat Sandwich

Ingredients:

• 2 pieces of bread (i used fresh local bread)
• 2 leaves of lettuce
• Vegan mayo
• 3-4 tofurky slices
• 1 tomato (optional)
• 2 Vegan cheese slices (optional, I used ‘Chao’ cheddar cheese)

Directions:

• Cut bread. 
• Wash and rip lettuce, cut tomato. 
• Spread mayo on bread, put on lettuce, cheese, tofurky and tomato. 
• Enjoy, have two if you want!

Dinner

Noodle Bowl

Serves: 4
Ingredients:

• Noodles (I used 3 packages of soba noodles, but it depends)
• 2 cups broccoli
• 2 heaping handfuls of snow peas
• 1 pepper
• Coconut oil
• 1 package of firm tofu
• Sauce; teriyaki, soy or peanut

Directions:

• Stir fry veggies. Starting with the oil. Add the peppers, broccoli and snow peas. Then tofu. 
• Cook for a few mins. 
• Add in noodles. 
• Stir and cook for 3-4 mins, then stir in sauce (to taste).

Day 7

Breakfast

Nana Ice Cream

Preparation time: 8 mins

Ingredients:

• 4-5 fresh bananas
• Coconut milk (for blending)
• For flavor, recommendations: A cup of berries, a few spoonfuls of peanut butter, a dash or two of cacao powder, at least 10 chopped dates & really anything else you enjoy.

Directions:

• Peel and freeze bananas (overnight)
• Blend bananas until creamy, using coconut milk if needed.
• Blend in desired “flavoring”
• Top with: coconut sugar, coconut flakes, berries, bananas, or granola.
• Enjoy- out of a big bowl or large jar!

Lunch

• Reheat noodles from the night before, enjoy !

Dinner

Pizza

Ingredients:

• Vegan veggie pizza (frozen from grocery store)
•  Or; dough, tomato sauce, choice of veggies and vegan cheese.

Directions:

• Set oven to 450°. 
• Follow directions or put pizza together. 
• Bake for 10-12 mins.
• Cool, cut and enjoy.

Day 8:

Breakfast

Waffles 

Inspired from www.loveandlemons.com
Ingredients:

• 1 1⁄2 cups almond milk
• 1 1⁄2 tablespoons lemon juice
• 2 cups loose-packed whole wheat pastry flour (or white/wheat mix)
• 2 1⁄2 teaspoons baking powder
• 2 tablespoons ground flax meal
• 1⁄2 teaspoon cinnamon
• 2 tablespoons cane sugar
• A wee pinch of sea salt
• 1⁄4 cup melted coconut oil
• 1⁄2 teaspoon vanilla
• Serve with: Maple syrup & seasonal fruit

Directions:

1. Preheat your waffle iron (I use setting #5 on mine)
2. In a small bowl, combine Almond milk and lemon juice. Set aside.
3. In a medium bowl, combine all dry ingredients (flour, baking powder, flaxmeal, cinnamon, sugar, and salt).
4. To your small bowl (with the almond milk), add melted coconut oil and vanilla and whisk together.
5. Then pour your wet ingredients into the dry ingredients and mix until just combined (don't over mix).
6. Spray your waffle iron with a little cooking spray and scoop in the batter. I let my waffles cook for about a minute after the beep for an ideal crispy-on-the-outside texture.
7. Serve waffles immediately (while they're piping hot!) with butter, maple syrup and fruit.
8. Let leftover waffles cool and freeze for easy weekday waffles later.

Lunch

Veganized BLT

Ingredients:

• 2 slices of bread
• 1 avocado
• 1 tomato
• 3 leaves of lettuce
• 4 strips vegan satin bacon
• Vegan mayo

Directions:

• Cut bread and wash and cut veggies. 
• Spread mayo on bread.
• Add: tomato, avocado, ‘bacon’ and lettuce. 
• Nom nom nom!

Dinner

Falafel Salad

Ingredients:

• Half a head of lettuce
• 3 Falafel ball
• 1/2 cucumber
• 1 avocado
• Tahini dressing

Directions:

• Cook falafel as directed. 
• Chop veggies. 
• Mix all in bowl
• Add in tahini.

Day 9:

Breakfast

Muesli

Ingredients:

• Muesli
• Hot water
• Almond milk
• Maple syrup or agave syrup (optional)
• Berries for topping (optional)

Directions:

• Boil in water on stove top, or soak in water overnight. 
• When cooked, garnish with almond milk, a sweet syrup and fruit.

Lunch

Quick Stir Fry

Ingredients:

• 1 cup rice (brown or jasmine)
• 1 half red pepper
• Handful of snap peas
• Half cup broccoli
• Sesame oil
• Soy sauce
• A small handful of tofu (optional, any kind)
• Handful of spinach

Directions:

• Cook rice. 
• Stir fry peppers in oil, add in broccoli. 
• Stir, add in the rest. 
• Drizzle in soy sauce, to taste. 
• Serve over rice.

Dinner:

Cozy Kale

Ingredients:

• 5 (or more) vegetable broth
• 1 sweet onion, diced
• 2 garlic cloves, minced
• 1 bay leaf
• 1 tsp ground cumin
• 2 tsp chili powder
• 1/2 tsp coriander
• 1 can diced tomatoes
• 1 cup red lentils, rinsed
• 2 handfuls torn kale leaves
• Salt and pepper, to taste

Directions:

• In a large pot, saute the onion and garlic with coconut oil for a few minutes. 
• Stir in the bay leaf and all the spices. 
• Stir in the broth, tomatoes and lentils. 
• Bring to a boil, lower heat, and then simmer, uncovered, for about 20-25 minutes. 
• Stir in kale and season to taste!

Day 10:

Breakfast

"The Best French Toast"

Ingredients:

• 1 ripe banana, mashed
• 1 cup almond milk (any kind of non dairy milk will do)
• 1/2 tsp cinnamon
• 1 tbsp agave syrup
• 1/4 tsp pure vanilla extract
• 4-5 slices of whole wheat bread (day old bread)
• Serve with: 
• Fresh strawberries (optional)
• Dark chocolate sauce (melted chocolate chips, mixed with almond milk)
• Maple syrup

Directions:

• In a large bowl, mash banana. 
• Whisk in the milk, cinnamon, agave and vanilla.
• Lightly grease a large pan or use a griddle. 
• Dip each slice of bread into wet mixture, to soak. 
• Cook in pan until both sides are lightly brown and crispy. 
• Layer each piece with chocolate sauce, strawberries and maple syrup!

Lunch

Soup and Salad

Ingredients:

• Leftover soup, from the night before
• Salad fixings (lettuce, cucumber, tomato, carrots, avocado & dressing)

Directions:

• Heat soup. 
• Chop veggies and assemble salad. 
• Enjoy!

Dinner

Veggie Spring Roll

Makes: 10

Ingredients:

• 10 Rice paper rolls
• 2 carrots, sliced
• A few leaves of lettuce
• 1 cucumber, sliced
• Basil or cilantro (optional)
• Peanut sauce

Directions:

• Prepare the rice paper, as directed. 
• Slice all veggies long and thin. 
• Lay out rice paper on a clean surface and wrap in a little of each veggie. 
• Fold the sides in first, roll from one side to the other. The rice should stick to itself. 
• Dip in the sauce and enjoy!

Congrats, you did this meal plan!! How do you feel ?! Feel free to ask me questions or comments.