6 week Plant-based challenge 2020

Welcome to the 6 week challenge to hopefully have a more plant-based lifestyle!

It will change your life forever, especially if you understand the reasons behind 

this challenge.

Plant-based diet

Description

Description

"A plant-based diet is a diet consisting mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. A plant based-diet is not necessarily vegetarian."

{recipe for food pictured above I did gluten free veggie burger for this one Vegan Sandwich }

Let me begin by saying, I'm very proud of you and the decision you have made!

I will be here to support and walk you through anything if you need assistance!

You will not only work your way to better health, 100% disease free, but you build a relationship with food, through discovery!

*I'm not making any medical claims.

What to do to start:
Make a note of all these things:
your weight, BMI, blood pressure and cholesterol
choose from some recipes below and purchase ONLY the things you need
for a week's worth of ingredients for those recipes, only!
Stay positive and know you're making a great change!
PLEASE keep in touch with me weekly for anything!
You will be a bit tired and cranky the first week, PUSH through that,
it will get A LOT better!
DRINK plenty of water and exercise as much as you have time for!

Here are your  recipes to get your started:

I have chosen the best from several websites I use for my everyday recipes! 

Breakfast meals

lunch meals 

and dinner meals!!! 

Useful information about calcium:
Milk depletes the calcium from your bones

Plant based calcium

animal-vs-plant-protein

BEST vegan burger

A book recommend: 

The China Study

ENJOY!

      Breakfast Recipes: 

                                                         

1. Sarahs Excellent Granola (savvyvegetarian.com)
2. Apple Almond Pancakes
3. Oatmeal
4. Gluten free blueberry muffin
5. Spinach Tofu Quiche
6. Chickpea flour Omlet
7. Banana bread - make the night before, you can have in the morning for days, with OJ or almond milk!! 
8. Asparagus Scrambled tofu - VERY simple to make! 
9. Oatmeal/Blueberry Pancakes
10. Tofu Omlets with asparagus
11. Tempeh-sausage-crumbles
12. banana-blueberry-bars
13. caramelized-onion-pepper-quesadillas
14. breakfast-burrito-bake
15. breakfast-tacos
16. wholesome-oat-snacks  - to have throughout the day!
17. green-smoothies
18. Breakfast Bagel
19. Sweet Potato Hash - weekend breakfast with scrambled tofu
20. Spinach Hash
    SMOOTHIES:  
    
21. 5 minute smoothie
22. Banana bread smoothie
23. Apple Pie Smoothie
24. strawberry cheesecake smoothie
25. Green Energy Smoothie
26. Mint Chocolate Smoothie
27. Blueberry Muffin Smoothie
28. raspberry lemon poppy seed smoothie
29. Energy Smoothie ( berries)
30. Banana muffin smoothie
31. Pumpkin Spice Smoothie
32. Chocolate Chip Cookie Dough Smoothie
33. Classic Green
34. Key lime Pie Smoothie
35. Ultra Green Smoothie
36. Super Woman Smoothie
37. Tropical Fruit Smoothie
38. Tropical Green Smoothie
39. Lots more recipes for smoothies!
40. Spinach Tofu Quiche
41. Zucchini Bread 
42. Fruit Salad - Great for on the go and you can eat with coconut milk or soy yogurt!!

 Lunch & Dinner Recipes
( most of these recipes can be made the night before and repeated)

1. Tofu scramble Pizza - make night before and save for lunch the next day!
2. Falafel Spice Lentil Sandwich - make lentils and falafel night before
3. Zesty Walnut Pesto Pasta
4. Chickpea, sweet potato stew
5. Buddha Bowl
6. mini-roasted-corn-white-bean-grilled-(vegan)cheese-sandwich
7. 5 Vegan Sandwich recipes

8. Tofu Reuben - this is part of the link above

9. Hummus and Roasted Veggies-this is part of the link above

10. Tofu Salad Sandwich-this is part of the link above

11. Beyond PB&J-this is part of the link above

12. The ALT - I would use the fake bacon for this! this is part of the link above

13. baked-falafel-sandwiche-with-yogurt-tahini-sauce
14. Hummus Club Sandwich
15. Focaccia with Springs Sandwich
16. Grilled Portobella - minus the goat cheese!
17. Veggie Pita  - minus the goat cheese
18. Portobella Burger - NO CHEESE
19. spicy-chipotle-garlic-jackfruit-tacos.html
20. one-pot-vegan-vodka-sauce-pasta.html
21. masala-chickpea-bowl
22. Veggie and Lentils in Peanutbutter sauce - or Almond butter!
23. celery-black-pepper-tofu.html
24. curried-kidney-beans-quinoa-roasted-zucchini-mango-salsa
25. vegan-black-pepper-mac-cheese-with-potato-carrot-cheese
26. salad-with-firecracker-chickpeas-and-peanut-sauce
27. veggie-lasagna
28. cauliflower-shawarma wrap
29. Acorn Squash
30. Moroccan Chickpea Cauliflower
31. Masala Mac and Vegan Cheese
32. Kung Pao Lentils
33. Almond crusted Cauliflower- a nice side to a roasted tofu
34. Beluga Lentil Stuffed Sweet potato
35. Sonoran Tacos!!
36. Tofu Broccoli Bok Choy
37. Falafel bowl
38. Ethiopian Cabbage
39. Ziti Cheddar Brussels Sprouts - vegan cheese
40. Black Bean burger
41. Red lentil Cauliflower burger - Not an easy recipe but VERY TASTY!