Jillian Michaels Vegan Meal Plan 153s47

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VEGAN

MEAL PLAN SUBSTITUTIONS

You have a hectic and full life. You hate diet plans that make you count and chart and obsess about minute details. Forget all that. Jillian may be tough in the gym, but she makes it easy for you to diet. Just pull up a seat at the table and enjoy. Jillian knows weight loss won’t happen without the combined power of focused exercise and the right diet. Her step-by-step nutrition plan features the fat burning power of everyday foods by balancing out the hormones important to weight loss. She unveils the secrets of choosing foods that contribute to healthy metabolism… foods that help with weight loss while also satisfying your hunger. You learn to nourish rather than challenge your body with food so you lose BIG and feel great.

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Vegan Veg Mea anl Pla MenalSub Plastit n

Sub utions stit|utio 2 ns | 2

breakfast •

English muffin with 2 tbsp almond butter

•

¾ cup any variety of Natures Path cereal with bananas or berries and 1 cup of coconut milk

•

Steel cut oatmeal with apples and pecans – (see page 14 “Fat Burning Meal Plan”)

• Quinoa pilaf: While quinoa is cooking in water or your favorite non-dairy milk, stir in some pecans and dried cranberries. When finished, fluff with a fork and top with a little grated orange zest.

lunch White Bean and Greens Ingredients: 2 tbsp water 1 tsp extra-virgin olive oil 1 tsp small onion, diced 2 garlic cloves, minced 3 cup low-sodium canned cannellini beans or great northern beans, drained and rinsed. 5 cup chopped kale Ground black pepper Directions: Heat the water and oil in a large skillet over medium heat and add the onion and garlic. Cook for 5 minutes or until the onion is soft, stirring occasionally. Add the beans, cook and stir for 5 minutes. Add the kale and additional water, if needed, to keep the beans from sticking to the skillet. Season with pepper to taste, cover and cook for 5 to 10 minutes, or until the kale has wilted and is tender to your liking. Serve hot or at room temperature.

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lunch Southwestern Flavored Kale Salad Serves: 6 to 8

Ingredients: 8-10 oz 2 cup 1 3 2 cup

water lightly cooked corn kernels (fresh or frozen) medium firm, ripe avocado, peeled and diced medium tomatoes, diced cooked or drained and rinsed black beans

2 to 3 1 tbsp ¼ cup

scallions, green section only, sliced extra-virgin olive oil minced fresh cilantro, optional Juice of 1 lime, added to taste Freshly ground pepper to taste

Directions: Strip the kale leaves away from the stems. Discard the stems, or slice them very thinly. Cut the kale leaves into narrow strips. Rinse well and pat dry. Place in a large bowl. With a little olive oil rubbed into your palms, massage the kale for a minute or less, until it becomes bright green and softens a bit. Add the remaining ingredients and toss together gently. Let the salad stand for 10 to 15 minutes, then serve.

Asian Flavored Quinoa Wraps Ingredients: 2 cup 3 tbsp 2 tbsp 1 tbsp 1 4

cups cooked quinoa Vegenaise® rice vinegar hot sauce (optional) scallion, thinly sliced whole wheat or whole grain large wraps (10 inch)

3 cup 1 1

arugula avocado, diced carrot, grated

Directions: Combine quinoa, Vegenaise®, rice vinegar, hot sauce and scallions and place in the wrap. Top with 3/4 cup arugula and a quarter of the carrots. Roll and cut in half.

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lunch Quinoa Serves: 4 • Makes about 3 ½ Cups

Ingredients:

/8 tsp 1 cup 1

salt quinoa

Directions: In a small saucepan, bring 2 cups water and the salt to a boil. Meanwhile, place the quinoa in a strainer and rinse under cold running water until the rinse water runs clear. Stir the quinoa into boiling water, cover and simmer until the quinoa is tender and the water is absorbed, about 15 minutes. Let stand covered for 5 minutes. Fluff with a fork and serve.

Cauliflower and Couscous Pilaf Serves: 6

Ingredients: 1 tbsp 4 cup ¾ cup 1 tsp ¼ cup

oil, olive, extra virgin cauliflower, finely chopped florets broth, reduced-sodium vegetable orange peel (zest), grated orange juice

¼ cup 2 /3 cup ½ cup

currants, dried couscous, 100% whole-wheat scallion(s) (green onions), sliced

Directions: Heat oil in a large saucepan over medium heat and add cauliflower. Cook and stir until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Black Bean Burrito Ingredients: 4

whole wheat burrito-sized tortillas (8 - 10 inch) 1 cup low sodium black beans, canned 1 Roma tomato diced 2 cup chopped lettuce ¼ cup chopped cilantro (optional)

1 cup ½ cup ½ cup

Guacamole or chopped avocado shredded almond cheddar cheese non-dairy sour cream Salsa (low sodium if possible) Light brown rice (optional)

Directions: Heat the black beans according to directions on the can. Warm the tortillas in a pan or on a griddle and spread 1/4 cup black beans on one half of each tortilla. Top each tortilla with tomatoes, lettuce, avocado or guacamole, cilantro, dairy free cheese, dairy free sour cream, salsa and light rice if desired. Fold in the side of each tortilla, and then fold over the opposite sides to make an envelope. Vegan Meal Plan Substitutions |

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snack •

Four tablespoons of hummus with carrots and celery

• Banana almond smoothie (see page 42 “Fat Burning Meal Plan”) •

Acai berry and pomegranate smoothie (see page 42 “Fat Burning Meal Plan”)

•

1 medium apple with 2 tbsp almond butter or 1.5 oz almond cheddar cheese

dinner Chili Black Bean Burgers Serves: 4 • Serve in a lettuce wrap

Ingredients:

2 tsp ½ cup ½ cup

olive oil minced red onions chopped and seeded organic Roma tomatoes 1-3 tsp minced jalapeno peppers – to taste 1 clove garlic, minced 1 tsp ground chili powder 1-15 oz low sodium black beans, rinsed and drained chopped kale

½ cup dry whole wheat breadcrumbs 2 tbsp low sodium barbecue sauce 1 tbsp plain agar powder (available from health food stores/Chinese stores etc) 1 tbsp water

Directions: Heat the oil in a nonstick skillet over medium heat. Add the onion, tomato, jalapeno, garlic and chili powder and sauté for 5 minutes. Cool slightly. Using fork, coarsely mash beans in a bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons of the barbecue sauce and agar powder and water. Shape mixture into four 1/2-inch-thick patties. Cover and chill. Cooking Tips: If grilling, oil the rack or spray grill rack with nonstick spray, then heat up coals to medium heat. If cooking on a stove top, heat 1 teaspoon olive oil over medium heat. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side. Serve with tomato, lettuce or avocado if desired.

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dinner Mediterranean Pizza Serves: 4

Ingredients: 1-2 tbsp 4 cup 2 tsp 1 lb 4

organic cornmeal, for the baking sheet (packed) shredded spinach (about 5 ounces) extra-virgin olive oil Whole-wheat flour, for work surface whole-wheat pizza dough, thawed if frozen plum tomatoes

1 tbsp ½

/3 cup ¼ cup 1

½ tsp

coarsely chopped fresh basil, marjoram or oregano leaves small red onion, thinly sliced crumbled vegan feta cheese pitted Kalamata olives, coarsely chopped ground black pepper

Directions: Preheat the oven to 450°F. Spread the cornmeal on a large baking sheet; alternatively, rub a large baking sheet with oil. Place the spinach with the rinse water still clinging to the leaves in a microwave-safe bowl with a lid. If the leaves are completely dry, add a teaspoon of water. Cover and microwave on high until the spinach is bright green and wilted, about 1 minute. Transfer to a strainer and rinse with cold water. When cool enough to handle, wrap the leaves in a clean kitchen towel and squeeze out all of the excess liquid. Remove the spinach from the towel, using your fingers to loosen and separate the leaves. Set aside. On a lightly floured work surface, use a rolling pin and your hands to roll and stretch the dough to a roughly 10- by-14 inch rectangle; if the dough becomes so elastic that after it is rolled it just snaps back, contracting to its original size, let it rest a few minutes before continuing to roll. Transfer the dough to the prepared baking sheet. Brush the dough with 1 teaspoon of the olive oil. Arrange the tomatoes on the dough and sprinkle the marjoram, basil and/or oregano over the tomatoes. Spread the spinach on top, followed by the red onion, feta, olives, and black pepper. Drizzle the remaining 2 teaspoons olive oil over the pie. Bake until the crust is golden, 15 to 20 minutes.

Curried Couscous with Chickpeas Serves: 4

Ingredients: 1 tbsp 4 1 1¾ cup ½ cup 2 tbsp

olive oil medium carrots, peeled, halved lengthwise, and sliced medium onion, halved lengthwise, cut crosswise into 1/2-inch wedges light coconut milk golden raisins curry powder pepper, to taste

1 cup 2 cup 1-1/3 tsp 2 tbsp

low sodium chickpeas low sodium vegetable broth dry whole wheat couscous chopped cilantro

Directions: Place olive oil in a pan over medium-high heat. Add carrots and onion; saute until the vegetables are slightly tender (5 minutes). Stir in coconut milk, raisins, curry powder and pepper. Add chickpeas; simmer until sauce thickens (3 to 5 minutes). Bring vegetable broth to a boil. Add couscous; stir for 3 minutes, then remove from heat. Cover and let stand for 5 minutes fluff couscous. Place couscous on a plate. Top with chickpea mixture and garnish with cilantro.

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dinner Bean Bolognese Serves: 4 • about 3/4 cup sauce each

Ingredients: 1

1 tbsp 1 ½ cup ¼ cup ¼ tsp

14 oz can salad beans, or kidney, pinto and garbanzo (as desired), rinsed and drained extra-virgin olive oil small onion, chopped chopped carrot chopped celery salt

4 cloves garlic, chopped 1 bay leaf ½ cup white wine 1 14-ounce can diced tomatoes ½ cup chopped fresh parsley, divided 8 oz whole-wheat fettuccine ½ cup vegan parmesan

Directions: Boil a large pot of water and mash 1/2 cup beans in a small bowl with a fork. Heat the oil in a medium sauce pan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more. Meanwhile cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with Parmesan and the remaining parsley.

Brown Lentil Quinoa Vegetable Casserole Ingredients: 2 cup cooked lentils 3 cup cooked quinoa (see page 2 of this document) ¾ tbsp olive oil 2 medium carrots, sliced in half lengthwise, then slice thin crosswise 2 celery stalks, trimmed and sliced thin ¼ head green cabbage, halved lengthwise, then 1/4 inch slices 1 medium zucchini, cut in 1 inch cubes ½ tsp ground cumin seed

1 tsp ½ tsp ¼ tsp ½ tsp ¼ tsp 1 tsp ¾ tbsp 2 tbsp ¼ cup

ground coriander seed ground fennel seed turmeric powder dried thyme leaf dried rosemary leaf dried marjoram leaf low sodium soy sauce lime juice chopped parsley Fresh ground black pepper to taste

Directions: Heat the oil, on low, in a large Dutch oven and add the carrots and celery and turn the heat up to medium. Stir fry until they start to soften. Add the zucchini and cabbage and stir fry five minutes. Add the herbs and spices, and stir fry 1 minute. Add 2 Tbsp water, cover and steam for 5 minutes. Stir in the cooked lentils, quinoa, lime juice, soy sauce, salt & pepper, and parsley. Optional: Layer with vegan cheese slices or sprinkle with vegan cheese shreds. Cover and bake 15 minutes at 350 degrees. Uncover and broil 2 - 5 minutes to brown the cheese. Watch carefully!

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dinner Ginger, Split Pea and Veggie Curry Ingredients: 1

large russet or Yukon Gold potato, peeled, cut into 1/2-inch cubes yellow split peas cauliflower florets, (1-inch pieces) green bean pieces, frozen or fresh (1-inch pieces) small (8 ounces) eggplant, cut into 1/2-inch cubes medium carrot, cut into 1/4-inch-thick slices salt

½ cup 1 cup 1 cup 1 1 1 tsp

½ tsp 1 tbsp 1 tsp 4 1 1 tbsp ½ cup 4 1

ground turmeric canola oil cumin seeds large cloves garlic, cut into thin slivers fresh green Serrano chiles, stemmed and thinly sliced crosswise (do not seed) cornstarch finely chopped fresh cilantro (optional) long thin slices fresh ginger, cut into matchsticks Juice from a medium lime

Directions: Place potatoes in a small bowl and cover with cold water. Place split peas in a large saucepan. Fill the pan halfway with water and rinse the peas by rubbing them between your fingers. Drain. Repeat three or four times, until the water remains relatively clear; drain. Add 4 cups water to the split peas and bring to a boil over medium-high heat. Skim off any foam that rises to the surface. Drain the potatoes and add to the peas. Return to a boil, reduce heat to medium and simmer, uncovered, for 5 minutes. Stir in cauliflower, green beans, eggplant, carrot, salt and turmeric. Return to a boil; cover, reduce to a gentle simmer and cook, stirring occasionally, until the vegetables are fork-tender and the peas are soft but firm-looking, 7 to 10 minutes more. Meanwhile, heat the oil in a small skillet over medium-high heat. Add cumin seeds and cook until they sizzle and smell fragrant, 15 to 20 seconds. Stir in garlic and chiles to taste and cook, stirring, until the garlic is light brown and the chiles are fragrant, 1 to 2 minutes. Remove from the heat. Stir the garlic-chile mixture into the cooked vegetables. Scoop a ladleful of cooking water from the saucepan to the skillet; swish it around and pour the “washings” back into the saucepan. Whisk cornstarch with 3 tablespoons of the cooking liquid in a small bowl until smooth. Stir it into the stew along with cilantro and ginger. Increase heat to medium-high and simmer the curry, uncovered, stirring occasionally, until the sauce thickens, about 2 minutes. Stir in lime juice.

Calico Beans Ingredients: ½ 1 1 1 1

tbsp can can can can

¼ cup

olive oil (15oz) low sodium green beans, drained (15oz) low sodium butter beans, drained (15oz) low sodium kidney beans, drained (15oz) low sodium Great Northern beans, undrained brown sugar

¼ ½ 1 1 1

cup tsp tsp tsp

ketchup salt dry mustard vinegar large onion diced

Directions: Heat the olive oil and onion in a large pot. Mix with other ingredients. Bake at 350 for 40 minutes, covered.

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dinner Easy Butternut Squash Pasta Serves: 4

Ingredients: 1 2 1 1 ½ tbsp 1 cup

small butternut squash (4 cups cubed) celery stalks, sliced thin on the diagonal clove minced garlic olive oil cooked low sodium chickpeas (15 oz can, drained & rinsed) 1 cup water 1 oz whole wheat penne pasta 1 bay leaf

2 inch piece cinnamon stick 1 /8 tsp turmeric powder ¼ tsp ground cumin seed ½ tsp ground fennel seed ½ tsp ground coriander seed ½ tsp dried thyme leaf ½ tsp dried basil leaf ¼ tsp salt or to taste fresh ground black pepper to taste

Directions: Bring 2 qts salted water to a boil, for the pasta. Heat the oil on medium in a 4 - 6 qt pan. Cut off the ends and peel the squash with a vegetable peeler. Cut squash in half lengthwise and remove the seeds with a spoon. Slice the squash in 8 wedges lengthwise, then crosswise in bite sized pieces and trim the celery, slice thinly on the diagonal. Peel and mince the garlic. Stir fry the squash, celery stalks and garlic for 5 minutes and add dry herbs & spices, stirring for 2 minutes. Add 1/2 cup water, cover and cook for 10 minutes. Add the pasta, and stir until the water comes back to a boil. Cover and simmer pasta for 7 - 8 minutes, drain. Transfer 1 cup cooked squash to a blender, add 1 cup chickpea cooking liquid, vegetable stock or water, and blend until smooth. Add back to the pot with the chickpeas. Add more water if the sauce seems too thick, heat for 5 minutes. Spoon the squash and beans with sauce over the pasta.

Vegan Southwestern Quinoa Serves: 4

Ingredients: 1 tsp 1 3 ¾ cup 1 ½ cup 1 tsp

extra-virgin olive oil onion, chopped cloves garlic, peeled and chopped quinoa, uncooked vegetable broth cumin

¼ tsp

cayenne pepper Freshly ground black pepper, to taste 1 cup frozen or fresh corn kernels 2 cans low sodium black beans (15 oz.) rinsed/drained

Directions: Thoroughly rinse the quinoa in a colander with teeny tiny holes so the quinoa doesn't fall through. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sauté until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth and season, with cumin, cayenne, pepper and salt. Bring the mixture to a boil. Cover, reduce heat and simmer 20 minutes. Stir frozen corn into the saucepan and continue to simmer about 5 minutes until heated through. Mix in the black beans.

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