Friday Meal Plan May 9th: Phase I

Breakfast

  • 2oz gimme lean sausage patty cooked in 1tsp olive oil
  • 1 cup sauteed kale

Snack

  • 1/4 cup raw almonds

Lunch

  • 1 cup Chipotle Chili and house salad with balsamic from Cafe Yumm http://www.cafeyumm.com/

Dinner

  • Cilantro lime cauliflower rice
  • Tofu sauteed in coconut oil with toasted sesame oil and soy sauce
  • Steamed green beans

Thursday Meal Plan May 8th: Phase I

Breakfast

  • 2oz gimme lean sausage patty cooked in 1tsp olive oil (this is starting to get old)
  • 1 cup sauteed shiitake muchsrooms

Snack

  • 1/4 cup raw almonds

Lunch

  • Salad from Chipotle with black beans, grilled veggies, sofritas, pico de gallo and red sauce. http://www.chipotle.com/en-us/menu/menu.aspx

Snack

  • 1 Dill pickle

Dinner

  • Coconut curry with tempeh and eggplant- I took the recipe from Kayln’s Kitchen and swapped the chicken for tempeh. http://www.kalynskitchen.com/2007/01/sauteed-chicken-with-peanut-and-red.html

Wednesday Meal Plan May 7th: Phase I

Breakfast

  • 2oz gimme lean sausage patty cooked in 1tsp olive oil.
  • 2 cups sauteed kale 

Snack

  • 1/4 cup raw almonds

Lunch

  • Bowl of veggie soup
  • side salad with kale, mushrooms, tomatoes, cucumbers and balsamic vinegar. 

Snack

  • Dill pickle

Dinner

  • Taco Salad

(1 cup shredded Romaine lettuce, 5 black olives sliced, 2 Tbsp Newman’s Med Salsa, 1/4 cup chopped cherry tomatoes, 1/4 avocado diced, 1 Tbsp nutritional yeast, hot sauce, 1/2 cup Upton’s Naturals Seitan Chorizo- http://www.uptonsnaturals.com/products/  

Tuesday Meal Plan May 6th: Phase I

Breakfast

  • 2oz gimme lean sausage patty cooked in 1tsp olive oil.
  • 1 cup sauteed mushrooms with salt and pepper

Snack

  • 1 Primal Strips® Meatless Vegan Jerky http://www.primalspiritfoods.com/index.php

Lunch 

  • Large green salad with mushrooms, black olives, cucumber, chickpeas, sunflower seeds, green peppers, broccoli, cauliflower, cabbage and 1TBS Lite Italian dressing.

Snack

  • 1 12oz almond latte
  • 5 cherry tomatoes

Dinner

  • 1 cup veggie soup and Dr. Praeger’s California Burger Patty with 1/4 avocado

Snack

  • 1 pickle
  • 1 celery stick with 1TBS hummus

Monday Meal Plan May 5th: Phase I

Breakfast

Snack

  • 1/4 cup almonds

Lunch

  • Leftover Mediterranean Spaghetti Squash (minus feta) http://www.kalynskitchen.com/2014/04/mediterranean-spaghetti-squash-saute.html

Snack

  • Almond milk latte 12oz

Dinner

  • Veggie soup
  • Cucumber and tomato salad with olive oil (1tsp) and balsamic vinegar

Sunday Meal Plan May 4th: Phase I

Breakfast

  • 2oz gimme lean sausage patty cooked in 1tsp olive oil
  • 1.5 cups sauteed mushrooms, bell peppers, onions and broccoli drizzled with 2 TBS eggplant queso dip from Minimalist Baker. http://minimalistbaker.com/cashew-less-vegan-queso/
  • Coffee with coconut creamer.

Snack

  • Cucumber and tomato salad salt and pepper and balsamic vinegar and olive oil (1 tsp)
  • Green tea

Lunch

  • Dr. Praeger’s California Veggie Burger with 1/4 avocado
  • 2 Celery sticks with 2 Tbs hummus
  • 1 pickle

Dinner

South Beach Diet with a Vegan Twist

So, I’ve decided I really need to get started on Operation: Get Hot! I have been eating waaaay too much junk lately and my addiction to sugar and carbs is in full swing. Two summers ago, before becoming vegan, I did the South Beach Diet and lost about 12 lbs in one month and felt pretty great overall. I was able to keep most of it off for about a year. The past year the pounds have slowly been creeping back and I have now gained it all back. I’m not someone who is obsessed with my weight but I do like to feel good about myself and fit into my clothes properly. :) In addition to maintaining a healthy body weight I really want to start getting in better shape by building and toning muscle and improving my cardio and bone health. I’m not getting any younger and the longer you wait, the harder it gets!.

The science behind the South Beach Diet is to break your sugar and refined carb addictions in phase I and then slowly re-introduce good carbs back in phases 2 and 3. You can learn more about the diet here: http://www.southbeachdiet.com/diet/

This time, I’m doing it vegan-style so I’m going to need to get creative. My trusty defaults to brown rice, corn tortillas, etc. are not going to be possible and beans and legumes are pretty limited in phase I. This weekend I am slowly making the transition while I finish up some non-South Beach foods that I have in the house. Monday, May 5th I will make the full switch. I will be posting meal plans and recipes here along with my progress. My goal is to lose 3 lbs per week until I lose 12 lbs and hit my ideal weight. 

Ethiopian Tomato Salad- Compliments of Julie M.

Ingredients

  • 1/2 small onion
  • 2 small tomatoes
  • 1 small jalapeno*
  • 1/4 cup chopped mint (or to taste)

Dressing

  • 2 Tbsp lemon juice
  • 2 Tbsp rice wine vinegar
  • 1 Tbsp olive oil
  • 1 tsp salt
  • 1/8 tsp fresh ground pepper
  • 1 teaspoon white sugar (or agave)

* use less hot pepper for a less spicy salad (poblano, anaheim, etc)

 

 

Ethiopian Collard Greens- Compliments of Julie M.

Ingredients:

 

  • 1 pound collard greens - rinsed, trimmed and chopped
  • 2 cups water
  • 1 tablespoon olive oil
  • 3/4 cup chopped onions
  • 8 cloves garlic, chopped
  • 1 tablespoon olive oil
  • 1 1/2 cups sliced green bell pepper
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon salt
  • 1 teaspoon ground turmeric
  • 1 teaspoon paprika
  • 1 teaspoon ground allspice
  • 2 tablespoons minced fresh ginger root

Instructions:

  • Place chopped collard greens in a pot with 2 cups of water. Bring to a boil, then reduce heat to low. Cover, and simmer until collards are tender, about 20 minutes. Drain, but reserve the cooking water. Set aside.
  • Heat 1 tablespoon olive oil in a pot over medium heat. Stir in onions and cook until just beginning to brown, about 10 minutes. Stir in garlic and cook for 1 minute. Add the cooked collards, 1 tablespoon olive oil, and the reserved cooking water. Simmer, uncovered, over medium-high heat until liquid is nearly evaporated, 10 to 15 minutes.
  • Add the green pepper slices, lemon juice, salt, turmeric, paprika, allspice, and ginger root. Cook until peppers are soft, about 5 minutes.

Mango Pickles: (Torshi anbeh) -Compliments of Julie M.

Ingredients:

  • 2 1/2 Cups Lemon Juice

  • 500 gr Mango

  • 2 T Tomato paste

  • 2 1/2 Cups Vinegar

  • 2-3 Spoons Saffron powder + cardamom + cinnamon + sugar

 

Instructions:

  • Soaked dried mangoes 8 hours in lemon juice then puree and mix with tomato paste.
  • Add all spices according to your taste.
  • Pour the vinegar and stir until mixed all ingredients until thick and almost firm.
  • Add to 1 can of drained beans such as garbanzo or white beans and a chopped tomato.