VEGAN MEAL PLAN FOR MAXIMUM WEIGHT LOSS #1
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--------------------------RECIPES & NUTRITIONAL INFORMATION -------------------
CHOCOLATE PB OATS
3/4 C rolled oats
1.5 C water
1 Tbsp cocoa powder
1 banana chopped (fresh or frozen)
1 cup strawberries
1 tbsp peanut butter
In a saucepan, combine water, oats, banana and cocoa powder. Cook over medium heat until all the water is absorbed (about 5-7 minutes). Top with strawberries and peanut butter.
Calories 492
Macros 67/23/10
Carbs 86g - Fat 14g - Protein 15g
VEGGIE SUSHI ROLLS
2 cups cooked white rice
1/2 small avocado (50g)
1/4 English cucumber sliced
1/4 c shredded carrots
1 cup spring greens
2 sheets nori
1 tsp sesame seeds
2 tbsp coconut aminos for dipping (or soy sauce)
Lay out your nori sheets and spread the rice evenly over them. Take your avocado and divide it between the two sheets. Smash it into the middle of the roll. Add your cucumber, carrots and greens and roll tightly like a burrito. Cut into sushi pieces and sprinkle with sesame seeds. Dip into coconut aminos.
Calories 561
Macros 74/16/9
Carbs 102g - Fat 11g - Protein 14g
Potato Fries with Sweet Mustard
4 small-medium russet potatoes (650g)
1/2 tsp garlic powder
salt & pepper to taste
1 tbsp maple syrup
1 tbsp mustard
2 cup greens ( i use spinach)
Preheat oven to 420 degrees F (215C).
Scrub your potatoes well and chop into fry like pieces. Toss in garlic powder and add a little salt and pepper. Place on a baking sheet and bake 15 minutes. Flip the potatoes and bake again another 15-20 minutes or until soft when pierced with a fork. Mix together your maple syrup and mustard. Place potatoes over your bowl of greens and drizzle with dressing.
Calories 603
Macros 90/2/8
Carbs 137g - Fat 1g - Protein 17g
GRANOLA BERRY DESSERT
1/2 cup low fat granola
1 cup mixed berries (I used strawberry and blueberries)
1 cup unsweetened almond milk
1 tsp cinnamon
1 tbsp walnuts
Combine you granola and milk in a bowl. Top with fruit, cinnamon and walnuts.
If you want to keep your dessert simple, just have a few pieces of fresh fruit if you are hungry. Keeping your diet simple and easy is very helpful during your weight loss journey :)
Calories 264
Macros 63/29/8
Carbs 46g - Fat 9g - 7g
DAILY TOTALS
Calories 1928
Macros 76/15/9
Carbs 372g - Fat 35g - Protein 53g
Remember to get at least 30 minutes of light activity throughout the day such as a brisk walk or bike ride. This will help you feel your best and make you feel confident that you have done something amazing for your body. It is important that we take small steps to care for ourselves and exercise should not be torture, it should be something you do because it makes you feel good and gives you time to reflect on your day :)
Be sure to drink at least 2 liters of water throughout the day to stay hydrated! I hope you enjoyed this video! Have a great weekend :)
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