FitTeam Fit Vegan Meal Plan

Vegetarian Meal Plan

Take 1 FitStick with 8 ounces of water twice a day, once before breakfast, and once before lunch.

Breakfast Options:

Take 1 FitStick with 8 Ounces of Water.

3 Egg Omelette

  • 2 organic egg whites
  • 1 organic whole egg
  • ½ c green vegetables
  • 1 apple, orange or grapefruit

Protein Banana Smoothie

  • 1 scoop protein powder
  • 8 oz. non-fat milk
  • ½ large frozen banana
  • 3-4 ice cubes
  • blend and enjoy

Peanut Butter Protein Shake

  • 1 scoop protein powder
  • 1 tbs natural unsalted almond or peanut butter
  • 3-4 ice cubes
  • 8 oz. water

Scrambled Eggs and Toast

  • 2 organic egg whites
  • 1 whole organic egg
  • 1 slice whole wheat toast
  • 1 tbs fruit spread

AM Snack Options:

  • 6 oz. non-fat Greek yogurt (vanilla or plain)
  • Chobani non-fat vanilla profile
  • 1 medium apple & 1 string cheese
  • wheat crackers (approx. 8) and hummus (2 tbs)
  • ½ cup non-fat cottage cheese & ½ cup unsweetened blueberries

Lunch Options:

Take 1 FitStick approximately 1/2 hour before lunch.

Taco Salad

  • 1/2 cup refried beans
  • Shredded lettuce
  • Salsa
  • 1 Tbsp fat free sour cream

Veggies and Hummus

  • 4 Tbsp. hummus
  • Baby carrots
  • Celery
  • Cauliflower

Greek Pita Sandwich

  • 1 wheet pita pocket
  • Cucumber slices
  • Alfalfa sprouts
  • Tomato slices
  • Feta cheese
  • Dijon mustard

Caprice Salad Twist

  • 2 Ripe garden tomato's sliced
  • 3/4 cup low fat cottage cheese
  • Balsamic vingear

Asian Salad

  • 2 cups raw shredded cabbage
  • 1/2 cup shelled edemame
  • 1 snack up mandarin oranges
  • 2 Tbsp lite asian toasted sesame salad dressing

Greek Salad

  • 1 cup fresh sliced cucumber, tomato, olives, artichokes
  • 1/2 cup garbanzo beans
  • 1/4 cup crumbled feta cheese

Subway Sandwich

  • 6" Veggie Delight Subway Sandwich on wheat w/ veggies, cheese, and mustard

PM Snack Options:

  • Protein Shake
  • 1 medium apple & 1 string cheese
  • 1 tbs natural, unsalted almond or peanut butter

Dinner Options:

Teriyaki Tofu & Brocolli

  • 2/3 cup firm tofu cubed
  • 1 cup steamed brocolli
  • 1 Tbsp teriyaki sauce
  • Non stick spray
Saute tofu w/ nonstick spray.  Toss cooked tofu, brocolli and teriyaki sauce together and serve.

Minestrone Soup

  • 2 cups homemade minestrone soup w/out noodles

White Chili

  • 1 cup great northern beans
  • Diced green chilies to taste
  • Pinch oregano, clove, cumin, salt, and pepper
  • 2 Tbsp shredded colby jack cheese
Heat first 3 ingredients together.  Sprinkle with cheese and serve.

Veggie Fajita

  • 1 whole wheet tortilla
  • 1 cup sauteed green pepper, red pepper, onion and mushrooms
  • 1 Tbsp. lite sour cream
  • 1/8 cup shredded cheese
  • Non stick spray for sauteing

Baked Sweet Potato Dinner

  • 1 baked sweet potato
  • 1/2 cup low fat cottage cheese
  • Salt and pepper to taste

Italian Style Tofu

  • Saute 2/3 cup firm cubed tofu with shallot, garlic, and asparagus using cooking spray.
  • Remove from heat and toss with cherry tomatos, fresh b asil, and the juice of half a lemon
  • Salt and pepper to taste

Spinach and Apple Salad

  • 2 cups mixed spinach and green leaf lettuce
  • 1/2 apple sliced
  • 1/8 cup candied pecans
  • 1/8 cup crumbled feta
  • 2 Tbsp lite raspberry walnut vinaigrette
For additional help with the meal plan please see Meal Plan Alternatives and Tips

 

***The meal plan recommendations are not intended to replace medical advice. Before beginning this or any other nutritional or exercise regimen, consult your physician to be sure it is appropriate for you.