Hi CoreCampers:

Many people have found switching to a VEGAN diet is a better choice for them.
At CoreCamper.com, we like to help everyone enjoy clean eating! This VEGAN plan is easy to follow and gives you multiple options for Breakfast/Lunch/Dinner/Snack.

CoreCamper VEGAN Nutritional Gameplan Guidelines:

1. Eat 5-6 mini-meals per day, or every 2-3 hours — Eat on a consistent schedule!
2. Make breakfast the largest meal of the day, dinner the leanest
3. Consume at least 1/2 gram protein per lb. of body weight each day
4. Consume approximately 10-11 calories per lb. of body weight each day
5. Drink at least 1/2 oz. of water per lb. of body weight each day

Day 1
Total: 1614 calories, 231g carbs (66%), 50g fat (14%), 71g protein (20%), 45g fiber

Breakfast
Banana-Ginger-Pear-Bowl
(734 calories, 98g carbs, 27g fats, 32 g protein, 20g fiber)
Ingredients
1 banana
1 pear, stoned
1 date, stoned
3 tablespoons almonds
1 tablespoon flaxseeds
1 tablespoon hemp flour
1/2 tablespoon carob powder
1/2 tablespoon fresh ginger
250ml soy milk
Steps
Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
Put all the ingredients in a bowl. Add the soy milk.

Lunch
Amaranth-Hemp Seed-Salad
(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)
Ingredients
1 Nori leaf, chopped
4 handful of mixed salads
10g of amaranth
1 handful of sugar snaps
2 tablespoons of hemp seeds
Steps
Put all the ingredients in a bowl.
Add some dressing, I recommend an Italian dressing.
Make sure you use only a little bit of oil.
Snack
Banana Ice-Cream
(210 calories, 54g carbs, 1g fat, 0g protein, 6g fiber)

Ingredients
2 Ripe Bananas
Steps
Peel and slice the bananas, place them in a container and freeze them for 1 hour.
Remove the frozen bananas from the freezer and let them thaw a little at room temperature.
Place the bananas in a food processor and process until smooth and creamy, like soft-serve ice cream.
You can vary the recipe by adding a little cinnamon, vanilla or cocoa powder.

Dinner
Healthy Greens Plate
(420 calories, 52g carbs, 11g fats, 26g protein, 11g fiber)
Ingredients
100g brown rice (cooked)
200g firm tofu
2 cups broccoli
Steps
Cook the brown rice and the broccoli in a medium-sized pot.
Add the tofu in a pan with a little bit of water.
When the ingredients are ready: Drain the water.
Add flaxseeds for extra crunchiness and health.

Day 2
Total: 2219 calories, 295 carbs (67%), 56g fat (13%), 87g protein (20%), 74g fiber
Breakfast
Breakfast Bowl
(787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)

Ingredients
1 banana
1 pear
1 date, stoned
3 tablespoons of almonds
1 tablespoons of flaxseeds
1/2 cup of millet flakes
1/2 tablespoon of grated ginger
250ml soymilk (low-sodium)
Steps
Peel the banana.
Stone the pear.
Cut the banana, pear, almonds and the dates into tiny pieces.
Put all the ingredients into a bowl.
Add the soymilk.

Lunch
Spaghetti with White Bean Tomato Sauce
(373 calories, 66g carbs, 10g fats, 15g protein, 11g fiber)
Ingredients
2 ounces uncooked whole-grain spaghetti
5-ounces low-sodium tomato sauce
3-ounces low-sodium cannellini beans, drained and rinsed
Cook the spaghetti according to the package directions; drain.
Meanwhile, in a medium saucepan, combine the spaghetti sauce and beans, cover, and warm over low heat.
Serve the spaghetti topped with the tomato-bean mixture.

Snack
On-the-go Smoothie (385 calories, 76g carbs, 4g fats, 10g protein, 22g fiber)
Ingredients:
1 very ripe banana
2 cups frozen raspberries
1 cup soy milk
Steps
Combine all the ingredients in a blender.
Blend for about 2 minutes.

Dinner
Bean-Kale Madness
(674 calories, 106g carbs, 11g fat, 36g protein, 23g fiber)
Ingredients:
100g amaranth (cooked)
200g kale
2 cups kidney Beans
Steps
Cook the amaranth and the kale in a medium-sized pot.
Add the kidney beans in a pan with a little bit of water.
When the ingredients are ready: Drain the water.
Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.
Day 3
Total: 1872 calories, 244g carbs (61%), 71g fat (18%), 85g protein (21%), 59g fiber

Breakfast
Banana-Ginger-Pear-Bowl
(734 calories, 98g carbs, 27g fats, 32g protein, 20g fiber)
Ingredients
1 banana
1 pear, stoned
1 date, stoned
3 tablespoons almonds
1 tablespoon flaxseeds
1 tablespoon hemp flour
1/2 tablespoon carob powder
1/2 tablespoon fresh ginger
250ml soy milk
Steps
Cut the banana, pear, dates and almonds into pieces (size to your personal liking).
Put all the ingredients in a bowl.
Add the soy milk.

Lunch
Green Salad with Edamame and Beets
(271 calories, 30g carbs, 8g fat, 21g protein, 12g fiber)

Ingredients
2 cups mixed greens
1 cup shelled edamame
1/2 medium beet, shredded
1 Tbsp. chopped fresh cilantro
Steps
Combine greens, edamame, beet and cilantro.
Top with 2 tablespoons of olive oil and 2 tablespoons of apple cider vinegar.

Snack
Handful of Pecan Nuts
(301 calories, 6g carbs, 31g fat, 4g protein, 4g fiber)
Ingredients
pecan nuts
Steps
Put a handful of antioxidant-rich nuts in your hands.
Then eat it. Simple.

Dinner
Rice, Kale and Beans Combination
(566 calories, 110 carbs, 5g fat, 28g protein, 23g fiber)
Ingredients
1 cup brown rice
200g kale
2 cups Kidney Beans
Steps
Cook the brown rice and the kale in a medium-sized pot.
Add the kidney beans in a pan with a little bit of water.
When the ingredients are ready: Drain the water.
Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Day 4

Total: 2157 calories, 212g carbs (46%), 167g fat (46%), 82g protein (18%), 65g fiber
Breakfast
Breakfast Bowl
(787 calories, 107g carbs, 31g fat, 26g protein, 18g fiber)
Ingredients
1 banana
1 pear
1 date, stoned
3 tablespoons of almonds
1 tablespoons of flaxseeds
1/2 cup of millet flakes
1/2 tablespoon of grated ginger
250ml soymilk
Steps
Peel the banana.
Stone the pear.
Cut the banana, pear, almonds and the dates into tiny pieces.
Put all the ingredients into a bowl.
Add the soy milk.

Lunch
Almond-Flaxseed-Burger – combined with Sweet Potatoes
(1520 calories, 78g carbs, 125g fat, 43g protein, 39g fiber)

Ingredients
2 garlic cloves
1 cup of almonds
6 tablespoons of flaxseeds
2 tablespoons of apple cider vinegar
2 tablespoons of coconut oil
1 cup sweet potatoes
Steps
Put the sweet potatoes into the oven.
Blend all the other ingredients together. Form two burger patties.
You can eat these vegan-meat-patties raw or put some coconut oil on them and put them into a baking pan at medium heat.
Cook until they’re golden.
Add the sweet potatoes.

Dinner
Amaranth-Hemp Seed-Salad
(250 calories, 27g carbs, 11g fats, 13g protein, 8g fiber)
Ingredients
1 Nori leaf, chopped
4 handful of mixed salads
10g of amaranth
1 handful of sugar snaps
2 tablespoons of hemp seeds
Steps
Put all the ingredients in a bowl.
Add some dressing, I recommend an Italian dressing.
Make sure you use only a little bit of oil.

Day 5

Total: 1376 calories, 240g carbs (70%), 30g fat (9%), 71g protein (21%), 61g fiber
Breakfast
Blueberry-Antioxidant-Smoothie
(237 calories, 66g carbs, 5g fat, 4g protein, 24g fiber)
Ingredients
1 ripe banana
3 cups of cold water
1 cup of blueberries
1 tablespoon of flaxseeds
1 tablespoon stevia sweetener
1 tablespoon of mashed rooibos
Steps
Combine all the ingredients in a blender.

Snacks
Fruit platter
(407 calories, 93g carbs, 1g fat, 6g protein, 8g fiber)
Ingredients
1 cup blueberries
2 bananas
2 oranges
Steps
Peel the orange and the bananas.
Slice them both into mouth-sized pieces.
Add the blueberries.

Lunch
Kale and Beans Combination
(318 calories, 58g carbs, 3g fat, 23g protein, 21g fiber)

Ingredients
200g kale
2 cups Kidney Beans
Steps
Cook the kale in a medium-sized pot.
Add the kidney beans in a pan with a little bit of water.
When the ingredients are ready: Drain the water.
Add a tablespoon of flaxseeds (approx. 50 calories) for extra crunchiness and health.

Dinner
Tofu Scramble
(414 calories, 23g carbs, 21g fat, 38g protein, 8g fiber)
Ingredients
1 teaspoon olive oil
¼ cup onions, chopped
1 cup red and green bell peppers, chopped
1 cup spinach
12-14 ounces tofu, crumbled
Salt and pepper, to taste
Steps
Heat oil in a pan, add onions and peppers.
Sauté until vegetables are softened.
Add spinach, crumbled tofu, salt and pepper.
Cook for a few minutes on medium heat and serve.

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