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

Monday

Breakfast: Steel-cut oatmeal, sliced bananas, walnuts, rice milk
Snack: Apples & Sunflower Butter
Lunch: Whole grain pasta with veggie sausages, sun-dried tomatoes, broccoli; salad
Snack: Ezekiel Bread with Avocado slices
Dinner: Seitan Parmesan with tomato sauce, green beans, mashed potatoes

Tuesday
Breakfast: Bagel with Earth Balance butter
Snack: Orange, handful of almonds
Lunch: Sandwich with vegan cold cuts, nondairy cheese, avocado, pickles; tomato soup
Snack: Soynuts, 1/4 cup
Dinner: Tacos with "meat" crumbles, nondairy cheese, guacamole; salad

Wednesday
Breakfast: Bagel with almond or peanut butter
Snack: Grapes & Almonds
Lunch: Split pea soup with tempeh bacon, (nondairy) cheesy toast; salad
Snack: Piece of toast with sunflower butter
Dinner: Stuffed butternut or acorn squash with tofu; sautéed collard greens

Thursday
Breakfast: Frozen waffles with Earth Balance butter, maple syrup
Snack: Rice Cakes
Lunch: Black bean and soy cheese quesadilla with guacamole; salad
Snack: Whole Grain tortilla chips with guac
Dinner: Pan-seared Gardein fillet with shiitake mushroom sauce; mashed potatoes and braised Brussels sprouts

Friday
Breakfast: Brown rice (I make several days' worth at a time), chopped dates, almonds, nondairy milk poured over
Snack: Steel cut oatmeal with cinnamon
Lunch: Cabbage, thyme and meatless ground beef soup; 7-grain garlic bread
Snack: Piece of fruit
Dinner: Coconut curry tofu with whole grain wild rice and green beans

Saturday
Breakfast: Brown rice with blueberries and almonds; hemp milk
Snack: Tortilla with black beans, salsa and vegan cheese
Lunch: Smoked paprika pinto beans with quinoa and sautéed kale
Snack: Handful of cashews
Dinner: Charred seitan skewers, wheat berries; chili broccoli

Sunday
Breakfast: Whole grain pancakes and blueberries; tempeh bacon
Snack: Chickpeas with Avocado
Lunch: Chili with pinto beans, tomatoes, peppers and onions, soy sour cream; salad
Snack: Ezekiel bread with sunflower butter
Dinner: Seitan Parmesan (seitan fillets with melted nondairy cheese, tomato sauce), collard greens, mashed potatoes

Add To Favorite Workouts(0)