vegetarian week - amazon s3 · vegetarian week shopping ... 2 scoops protein powder 240 calories 1...
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liquidaminodiet.com
Vegetarian WeekComplete 7 Day Meal Plan
Healthy Fats Almonds 1 lb., raw Avocado 2 whole Eggs 1 dozen Extra Virgin Olive Oil 1 bottle
Protein Black Beans 2 cans 4 % Cottage Cheese 2 pints Vegan Boca Crumbles 2 packages Tofu Extra Firm 2 packages Tofu Silken 1 package Protein Powder Edamame Beans
Fruit Strawberries 16 ounces Pears 3 Peaches 4 Oranges 2 Apples 5 Cherries 1 bag frozen Grapefruits 5 Lemons 3
Vegetables Butter Lettuce 1 bunch Zucchini 1-‐2 medium Tomato (fresh salsa or pico) 4 Spinach or chard 1 bundle Bell pepper 4 Onion 3 Mushrooms 1 pack Green Beans, Fresh 1 pack frozen Cucumber 4 medium Celery 1 bunch Cauliflower 1 head Carrots 3 pounds Cabbage (shredded) 1 bag Artichokes 1 jar Asparagus 1 bundle Broccoli 2 heads Cilantro 1 bunch
Things you may already have: Cumin Original Melba Toast Chili Powder Ground Black Pepper Ginger Powder Sweetleaf – Chocolate stevia drops Organic Egg Whites Garlic Powder Oregano Onion Powder Natural, unsweetened cocoa powder Mustard Seed
*Marked meals follow a specific recipe – which can be found at the back of the book. Each recipe makes more than one serving. Save the leftovers for meals next week!
Vegetarian Week Shopping List
This shopping list covers all the ingredients that you will need for this specific vegetarian menu of the Liquid Amino Diet. Please review the entire menu in full before going shopping.
Day 1 6:30 am pre workout Apple 80 calories 7:00 am 60 minute workout; drink water 8:30 am / Breakfast
2 Scoops protein powder 240 calories 7-10 small strawberries 35 calories
Snack 2 large eggs 140 calories 1 cup cherries 88 calories 1 tomato (fresh salsa or Pico de Gallo) 26 calories Lunch 1 zucchini 35 calories
2 cup spinach 14 calories 5 ounce tofu 176 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber w ½ cup celery 32 calories Dinner
Steamed veggies (below) with w/ ½ cup Pinto beans 220 calories 1 cup each: carrots, broccoli, cauliflower
Daily total calories 1251 calories
Today menu is set up following the ACTIVE program for a 60 day workout. If you choose NOT to workout, cut out the morning apple and one scoop of protein from breakfast.
Day 2 Breakfast 6 egg whites 100 calories 7-10 strawberries 35 calories ½ tomato (fresh salsa or Pico de Gallo) 13 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Melba toast 20 calories Lunch 1 medium tomato 26 calories
2 cup spinach 14 calories 25 almonds 150 calories Snack 1 scoop protein powder shake 120 calories
½ pear 48 calories Dinner ½ cup broccoli 22 calories *Black bean hummus 236 calories Daily total calories 973 calories
Day 3 Breakfast 1 scoop protein shake 120 calories 1 peach 28 calories Snack ¾ cup cottage cheese 165 calories 7-10 small strawberries 35 calories Lunch *Tofu wrap w/ Asian style Slaw 220 calories Snack ½ cup shelled Edamame beans 100 calories 1 tbsp. olive oil 120 calories
1 medium tomato 26 calories Dinner 6 egg whites 102 calories 1 cup asparagus 31 calories Daily total calories 999 calories
Day 4 6:30 am pre workout Orange 60 calories 7:00 am 90 minute workout; drink water 9:30 am / Breakfast 2 scoops protein powder 240 calories
1 grapefruit 80 calories Snack ¾ cup cottage cheese 165 calories 1 cup cherries 88 calories 25 raw almonds 150 calories Lunch 1 medium tomato 26 calories
2 cup spinach 14 calories 6.5 ounces baked tofu 250 calories Snack ½ cup Edamame beans 100 calories 1 tbsp. olive oil 120 calories 1 cucumber 24 calories Dinner
Faux Meatloaf 233 calories Daily total calories 1,550 calories
Today menu is set up following the ACTIVE program for a 90 minute workout. If you choose NOT to workout, cut out the morning orange, one scoop of protein from breakfast, and the olive oil from your afternoon snack.
Day 5 Breakfast 2 large eggs 140 calories Green pepper 30 calories 1 tomato (fresh salsa or Pico de Gallo) 26 calories 1 cup onion 61 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Melba toast 20 calories Lunch 1 cup broccoli 44 calories
2 cup spinach 14 calories ½ cup Pinto Beans 100 calories Snack 1 scoop protein powder shake 120 calories
1 Grapefruit 80 calories Dinner
*Strawberries & Chocolate Pudding 114 calories Daily total calories 938 calories
Day 6 Breakfast 6 egg whites 102 calories 1 cup asparagus 31 calories Snack ¾ cup cottage cheese 165 calories 7-10 small strawberries 35 calories Lunch *Black bean & Avocado Salad 140 calories Snack 1 protein shake 120 calories 1 cup blueberries 80 calories
1 Melba toast 20 calories Dinner 5 tofu 176 calories 1 cup asparagus 31 calories 1 cup onion 61 calories 1 cup mushrooms 21 calories Daily total calories 982 calories
Day 7
6:30 am pre workout Apple 80 calories 7:00 am 60 minute workout; drink water 8:30 am / Breakfast 2 scoops protein powder 240 calories
1 grapefruit 80 calories Snack 2 large eggs 140 calories 1 cup cherries 88 calories 1 tomato (fresh salsa or pico de Gallo) 26 calories Lunch 1 medium zucchini 35 calories
1 cup broccoli 44 calories 5 ounce tofu 176 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Dinner
*Carrot Soup 153 calories Daily total calories 1,251 calories
Today menu is set up following the ACTIVE program for a 60 minute workout. If you choose NOT to workout, cut out the morning apple and one scoop of protein from breakfast.
Bean Based “Hummus” - 3 servings; ½ cup each Ingredients
• 1 can (15 oz.) Organic Black or Pinto beans – rinse excess juice • 1 small onion • 1 bell pepper • 2-4 Garlic Cloves • 1 Tbsp. Olive oil • Green Onion • Low sodium vegetable broth
Instructions
1. Dice onion, pepper, and garlic then sauté in Olive oil until soft. 2. Place beans in food processor or mash until smooth. 3. Add in sautéed veggies and continue to pulverize until smooth. 4. Stir in veggie broth per desired thickness. 5. Garnish with diced green onion, pepper, or seasoning of choice.
Tofu wrap w/ Asian style Slaw – 4 servings
• Slaw • 2 Grated Carrots • 1 Handful Chopped Broccoli Stems And Florets • 1-2 Cups Shredded Red Cabbage • A Good Handful Of Cilantro • 1 Bunch Green Onion • 1 Package Of Extra Firm Tofu • 4 Butter Lettuce Leaves • Dressing • Juice From ½ Lemon • 1 Teaspoon Olive Oil • No Sugar Added Red Wine Vinegar To Taste
Instructions
1. Squeeze Lemon Juice, Olive Oil, And Red Wine Vinegar Into A Large Bowl. 2. Grate Carrots Then Toss In To Dressing Mixture, Add Chopped Broccoli, Cilantro, Green Onion,
And Shredded Cabbage. 3. Slice Half A Block Of Tofu Into Slices And Sauté To Desired Crispiness. 4. Then Chop Tofu Into Matchsticks Of Varying Lengths And Add To Slaw Mixture. 5. Serve On Butter Lettuce Leaves With Chili Sauce To Garnish (Optional). 6. Taste Best Chilled For At Least One Hour.
Faux Meatloaf – 6 to 8 servings
Ingredients
• 1-Can Organic Vegetable Broth • 1-Package Boca Crumbles • 1-Cup Liquid Amino Ketchup • 2-Stalks Chopped Celery • 1 Teaspoon Mustard Powder • 1 Teaspoon Onion Powder • 1 Teaspoon Oregano • 1 Teaspoon Garlic Powder • 1 Organic Cage Free Brown Egg • ½ Cup Crushed Melba Toast or Grissini (Small-Medium Pieces) • 1-2 Pinches of Tamari or Low Sodium Soy Sauce • ½ Cup Flaxseeds whole or ground • ½ Cup Liquid Amino Ketchup to Top
Instructions
1. Mix all ingredients together in a large bowl (except topping ketchup), mix well. 2. Bake at 400 degrees for 55 minutes or until crisp. 3. Add ketchup topping directly after it’s done or 10-15 minutes before and continue baking. 4. Cooks well in a large casserole or 2 small bread pans.
Strawberries and Chocolate Pudding – 2 servings
Ingredients
• 5 Tablespoons Silken Tofu • 2 Heaping Tablespoons Cocoa Powder* • Chocolate Stevia Drops to Taste • 4 Tablespoons Hot Water • Sliced Strawberries
Instructions
1. Mix Everything Together (Except Strawberries) Into A Food Processor Or Blender. 2. Then Chill And Serve, Garnish With Strawberries. 3. For Variety You Can Add A Few Orange Slices Or Strawberries To Flavor Your Chocolate
Pudding.
Notes
Use cocoa powder with Caution during Phase 1. Only purchase a natural and organic brand.
Black Bean and Avocado Salad – 4 servings
Ingredients
• ½ diced organic avocado • 1 small red pepper, diced • 1 cup black beans, drained • ½ cup cilantro cut in small pieces • ¼ cup chopped celery • 2 chopped green onions • 1 Tbsp. Olive Oil • 2 Tbsp. fresh lemon juice • 1 Tbsp. organic mustard
Instructions
1. Blend mustard and lemon juice in a large salad bowl, add oil and stir. 2. Add all remaining ingredients and toss. 3. Add pepper for seasoning.
Carrot Soup – 6 to 8 servings
Ingredients
• 1 Large Yellow Onion, Chopped • 2 Pounds Carrots (½ Chopped ½ Shredded) • 1 Tablespoon Extra-Virgin Olive Oil • 2 Medium Cloves Garlic, Minced • 2 Cans Vegetable Broth • 2 Cups Water to taste • 2-3 Pieces Of Cauliflower, Chopped • 1 Teaspoon Ground Ginger • 1 Teaspoon Dried Rosemary, Crushed • 1 Tablespoon Curry Powder • Juice Of ½ A Lemon • ½ Teaspoon Sea Salt • 1/8 Teaspoon Pepper
Instructions
1. Heat liquids and seasonings in a large pot on medium heat. 2. Sauté onion until tender and add to mixture. 3. Add chopped and shredded veggies and simmer until soft. 4. Then add entire mixture to blender and puree. 5. Transfer the mixture back to original pot and reheat, you can add more broth or water if necessary
to desired consistency.
NOTES: