Monday, June 19, 2017

Vegan Meal Prep for the 21 Day Fix

Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes! The Beachbody nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrition in their diets. This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.
This vegan meal prep includes a few adjustments to the containers. Red containers contain complete proteins, but for vegans, they can also contain beans and other legumes. This menu also includes more yellow containers, but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).
More information is coming soon about how vegans can adjust the 21 Day Fix Eating Plan to meet their nutrition goals. This meal prep menu and complete grocery list is a good place to start!
This meal prep is for the 1,200-1,499 calorie range. It contains 5 greens, 3 reds, 3 yellow a, 1 yellow b, 1 purple, 1 blue, 1 orange, and 2 tsp. per day

Vegan Meal Prep for 21 Day Fix

Meal 1 (Breakfast): 1 cup cooked oatmeal with ¼ large banana, 2 tsp. chia seeds, and ½ tsp. ground cinnamon (free) (2 yellow a, ½ purple, ½ orange)
Variations: Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.
Meal 2 (Snack): 1 cup celery stalks with 2 tsp. peanut butter (1 green, 2 tsp.)
Meal 3 (Lunch M/W/F): 2 6-inch corn tortillas, ¾ cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 yellow b, 1 red, 1 green, 1 blue)
Variations: Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. The rest of the ingredients can be combined to make nachos or a taco salad.
Meal 3 (Lunch Tue/Thur): 1 slice sprouted whole grain bread, ¾ cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free) (1 yellow b, 1 red, 1 green, 1 blue)

Vegan Meal Prep for 21 Day Fix

Meal 4 (Post-Workout): 1 scoop vegan Tropical Strawberry Shakeology with ½ cup sliced strawberries (1 red, ½ purple)
Meal 5 (Dinner M/W/F): ¾ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup raw spinach sautéed in 1½ tsp. sesame seed oil. Drizzled with reduced-sodium tamari soy sauce (free). Served over ½ cup cooked brown rice (1 red, 3 green, ½ orange, 1 yellow a)
Meal 5 (Dinner Tue/Thur): ¾ cup cooked lentils wrapped in 1 cup lettuce leaves with ½ cup cooked quinoa, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette (or your favorite 21 Day Fix Salad Dressing) (1 red, 1 yellow a, 3 green, ½ orange)
Variations: These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.

Vegan Meal Prep for 21 Day Fix

Fresh Fruits and Vegetables
1 container alfalfa sprouts
2 avocados
2 bananas
2 medium red bell peppers
1 bag broccoli florets, or 1 bunch broccoli
1 bag shredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3 carrots
1 bunch celery
1 cucumber
2 lemons
1 large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
2 containers strawberries
1 bunch or small container tarragon
4 tomatoes
Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
4 Tbsp. chia seeds (2 oz.)
1 can cooked lentils, or ¾ cup dry lentils
2½ cups old fashioned rolled oats (8 oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice
2 packages firm tofu
Canned Foods
2 cans vegetarian refried beans
1 can white beans
1 container fresh tomato salsa
ground cinnamon
Dijon mustard
olive oil
sesame oil
ground black pepper
sea salt or Himalayan salt
1 bag vegan Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar

Via the Team Beachbody Blog

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