Vegan With Curves Meal Plan 5x451

VEGAN WITH CURVES

7 DAYMEAL PLAN

GINA MARIE A

BEGINNER'S

GUIDE

TO

VEGAN

EATING

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The techniques and advice described in this

Curves™, Gina Marie Hoskins.

guide represent the opinions of the author, based on her personal experience. The

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not intended as medical advice, because the author is not a medical doctor. The recipes,

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recommendations, and resources in this

and before starting any diet

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Gina Marie VEGAN WITH CURVES

VEGAN WITH CURVES

CONTENTS 04 7 DAY MEAL PLAN Meals for breakfast, lunch, and dinner.

17 17 RECIPES Instructions on how to create the recipes

PAGE 4

VEGAN WITH CURVES

DAY ONE “IT TAKES NOTHING AWAY FROM A HUMAN TO BE KIND TO AN ANIMAL.” JOAQUIN PHOENIX

BREAKFAST

LUNCH

DINNER

2/3 cup granola with plant based milk and 1 cup of fresh  fruit

Sesame orange chickenless salad with sweet potato 

2 cups Red chickpea curry with  1 cup of steam veggies

PAGE 5

VEGAN WITH CURVES

DAY TWO “VEGANISM IS NOT A SACRIFICE. IT IS A JOY.” -GARY L. FRANCIONE

BREAKFAST

LUNCH

DINNER

Green Smoothie with 2 slices of avocado toast (avocado slices on toasted sprouted wheat bread)

Ouinoa vegetable stir fry with vegetable egg roll

Black Eye Pea Kale soup with large salad of choice

PAGE 6

VEGAN WITH CURVES

DAY THREE “ONLY WHEN WE HAVE BECOME NONVIOLENT TOWARDS ALL LIFE WILL WE HAVE LEARNED TO LIVE WELL OURSELVES,” -CESAR CHAVEZ

BREAKFAST

LUNCH

DINNER

2/3 cup of granola topped over vegan yogurt 1/2 cup of fresh fruit 

1 1/2 cup of red bean lentil spaghetti sauce over pasta of choice with garlic bread

Ouinoa vegetable stir fry with large salad of choice

PAGE 7

VEGAN WITH CURVES

DAY FOUR “ANIMALS ARE NOT PRODUCTS. LIFE D O E S N ’T H A V E A P R I C E . ” - A N O N Y M O U S

BREAKFAST

LUNCH

DINNER

Green Smoothie with  3 Peanut Oatmeal Bars  

Black Eye Pea Kale soup  with  pita crackers  or tortilla chips

1 1/2 cup of red bean lentil spaghetti sauce over pasta of choice with garlic bread

PAGE 8

VEGAN WITH CURVES

DAY FIVE “EVERY LIVING CREATURE HAS THE RIGHT TO LIVE ETHICALLY.” -DIRK VERBEUREN

BREAKFAST

LUNCH

2/3 cup Sesame orange granola with chickenless plant based salad milk and 1 cup  with of fresh  fruit  sweet potato

DINNER Black Eye Pea Kale soup with large salad of choice

PAGE 9

VEGAN WITH CURVES

DAY SIX “ALL LIFE DESERVES RESPECT, DIGNITY, AND COMION. ALL LIFE.” -ANONYMOUS

BREAKFAST

LUNCH

DINNER

Green Smoothie with 2 slices of avocado toast (avocado slices on toasted sprouted wheat bread) 

Ouinoa vegetable stir fry with vegetable egg roll

Black Eye Pea Kale soup with large salad of choice

PAGE 10

VEGAN WITH CURVES

DAY SEVEN “IF YOU THINK THAT BEING VEGAN IS DIFFICULT, IMAGINE BEING A FACTORY FARMED ANIMAL.” -DAVEGAN RAZA

BREAKFAST

LUNCH

DINNER

Green Smoothie with  3 Peanut Oatmeal Bars   

Black Eye Pea Kale soup with  pita crackers or tortilla chips

1 cup of Red Chickpea Curry over brown rice with steamed  vegetables

VEGAN WITH CURVES

PAGE 11

PECAN CRANBERRY GRANOLA INGREDIENTS 2 cups old fashioned or rolled oats

½ cup pecans 1 tsp organic cane sugar

½ tsp cinnamon powder ¼ tsp Himalayan pink sea salt 6 tbsp coconut nectar 4 tbsp vegan butter

½ cup dried cranberries

SERVING SIZE: 2/3 CUP INSTRUCTIONS Preheat oven to 325 degrees F. Add oats, pecans, coconut sugar, cinnamon powder, and salt to a large mixing bowl and stir.

Add vegan butter and coconut nectar to a small saucepan. Warm over medium heat for 2-3 minutes, whisking frequently until the two are combined. Immediately pour over the dry ingredients and stir to combine until all oats and nuts are thoroughly coated.

Arrange on a large baking sheet and spread into an even layer. Bake for 15-20 minutes, then remove from oven and turn the pan around so the other end goes into the oven first (so it bakes evenly). To keep this granola chunky, don’t stir during baking, or right after. Let cool completely before enjoying.

Add dried fruit to the pan while the granola is cooling and then break into clumps. Store in a mason jar in the refrigerator for up to 3 weeks. 

VEGAN WITH CURVES

PAGE 12

PEANUT BUTTER OATMEAL BARS INGREDIENTS 1 cup of oats

½ cup of almonds ½ raisins ¼ cup plus 2 tbsp of peanut butter ¼ cup of syrup 1 tbsp of butter (opt)

SERVING SIZE: 3 BARS (MAKES 9 BARS TOTAL) INSTRUCTIONS Mix oatmeal, raisins, and almonds in a bowl.

Take pan and melt butter over low medium heat. Add peanut butter and syrup. Constantly stir for a few minutes until syrup and peanut butter are completely combined. Make sure you do not burn it.

Turn off heat and immediately pour peanut butter mixture over oatmeal mixture. Stir until oatmeal mixture is completely covered in peanut butter.

Take mixture and press down firmly in a square pan. Store in refrigerator to set for about an hour before cutting into individual bars.

VEGAN WITH CURVES

PAGE 13

BASIC GREEN SMOOTHIE INGREDIENTS 1 1⁄2 cup of liquid of choice (coconut milk, water, fresh squeeze orange juice, etc)  2 cups of raw greens (kale, spinach, etc) 1⁄2 cup of frozen pineapples 1 tbsp of chia seeds 1 tbsp of fresh squeeze lime or lemon

SERVING SIZE:  MAKES 1 SMOOTHIE

INSTRUCTIONS Add liquid, greens, pineapples, chia seeds, and squeeze lemon or lime juice to high speed blender.

Blend until smooth.

Serve immediately.

VEGAN WITH CURVES

PAGE 14

SESAME ORANGE CHICKEN-LESS SALAD INGREDIENTS 4 Trader Joes orange morsels thawed out 1 tsp toasted sesame oil (or any oil you have) 1 cup of onions, mushrooms, and/or peppers  1 cup of snapped peas 1⁄4 tsp pink Himalayan salt 1⁄4 tsp garlic powder 1 tbsp of orange sauce (comes in the bag) salad bag of your choice handful of sesame seeds and scallions for garnish (opt)

INSTRUCTIONS Thaw out morsels over night in the refrigerator.

SERVING SIZE:  MAKES 1 SALAD

Heat oil in medium pan over medium heat. Once oil is hot add vegetables, salt, and garlic powder and stir fry for 3 minutes. Next add 4 ch'ken morsels and stir fry with veggies 2 - 3 minutes until morsels get a outer crisp coating.  Add more oil if needed.

Next pour orange sauce over stir fry mixture and coat well for about 30-60 seconds. Turn off stove and let cool for about 2 minutes.

Take about 1 to 2 cups of salad and place in a large bowl. Top with stir fry mixture. Garnish with scallions and sesame seeds.

Serve immediately.

VEGAN WITH CURVES

PAGE 15

RED BEAN LENTIL  SPAGHETTI SAUCE INGREDIENTS 1 tablespoon of grapeseed oil (or olive oil) 1 half onion chopped 1 cup of mushrooms 1 full jar of tomato sauce (at least 18 oz) 1 can of tomato paste 1 -2 teaspoon of organic cane sugar 3 to 5 basil herb leaves 1 can of BPA free lentils 1 can of BPA free red bean

SERVING SIZE:  1 CUP PER SERVING INSTRUCTIONS Get a medium large pot and put over medium heat. Add oil, onions, and mushrooms and saute for about 5 minutes consistently stiring.

Turn down heat to a low simmer and add tomato sauce, tomato paste, organic cane sugar, basil leaves, lentils and red beans. Stir until mixed properly.

Cover and simmer for 20 minutes periodically stirring sauce and tasting so that you can adjust seasonings to your liking.

Turn off and let it cool for 5 minutes. Serve over your choice of spaghetti (recommend spelt or whole wheat spaghetti pasta)

VEGAN WITH CURVES

PAGE 16

BLACK EYE PEA KALE SOUP INGREDIENTS 1 can BPA free black eye peas 1 package of kale 2 medium sweet potatoes peeled and chopped

½ onion chopped 3 cups of vegetable stock squeeze lemon 1 tbsp butter 1 tbsp liquid smoke

½ tsp garlic powder ½ tsp turmeric ¼ tsp cayenne pepper ¼ tsp Himalayan pink sea salt

INSTRUCTIONS Get a medium large pot and put over medium

SERVING SIZE:  1.5 CUP PER SERVING

heat. Add butter and chopped onions and saute them in a cast iron pot until they're translucent. 

Next add 2 to 3 cups of vegetable stock to pot. Add in black eye peas peas, kale chopped up sweet potatoes , your seasonings, and liquid smoke. Turn down low and simmer for about 30 minutes. Make sure it is covered.

Open pot and add squeeze lemon. Cook 5 more minutes.

Turn off and let cool. Serve with cornbread, salad, or tortilla chips. Enjoy!

VEGAN WITH CURVES

PAGE 17

QUINOA VEGGIE STIR FRY INGREDIENTS 1 cup of quinoa 3 cups of vegetable stock 1⁄4 cup + 1 tsp of coconut aminos (1/4 cup of liquid aminos) 1 tsp agave nectar 1 tsp of coconut vinegar (or apple cider vinegar) 2 tsp of toasted sesame oil 1/4 tsp powered ginger 1⁄2 cup onion chopped 1 cup of chopped mushrooms 1 garlic clove chopped 1.5 cups of mixed vegetables of choice  green onions (opt)

SERVING SIZE:  1 CUP PER SERVING

INSTRUCTIONS Soak quinoa for 4-8 hours or overnight. This helps it digest better.

Add broth to a medium pot and boil on high heat. Place quinoa in pot. Reduce to a simmer, cover and cook until all broth is absorbed for about 10-15 minutes. Once cooked drain quinoa, fluff with a fork, and set aside.

Grab a small bowl to make stir fry sauce. Pour in aminos, agave nectar, coconut vinegar, 1 tsp of sesame oil, and ginger. Mix very well and set aside

Heat 1 tsp sesame oil in a large skillet over medium-high heat. Add vegetables and cook for about 2 minutes until vegetables are translucent.

And quinoa to skillet. Then pour sauce over quinoa mixture and stir fry for 2 minutes until sauce is coated throughout the dish. Top with green onions for garnish if you desire.

VEGAN WITH CURVES

PAGE 18

RED CHICKPEA CURRY INGREDIENTS 1⁄4 cup of vegetable broth 1⁄4 cup of coconut milk (or any plant based milk of choice) 1⁄2 cup onions chopped 1 cup of mushrooms 1⁄2 red pepper chopped 2 tbsp of red curry paste 1 can of tomato paste 1⁄4 tsp of Sea salt 1 cup of kale squeeze lime handful cilantro

INSTRUCTIONS

SERVING SIZE:  1 CUP PER SERVING

Get a large saute pan and place over medium heat. Add broth, onions, mushroom, and red peppers. Cook until veggies are translucent for about 5-7 minutes. If veggie broth dries up add more.

Next add chickpeas, salt, red curry, tomato paste, squeeze lime, and coconut milk. Reduce heat to low, cover, and simmer for about 8 minutes.

Add kale last and cook for 2 more minutes. Taste and adjust seasoning

Serve over brown rice or quinoa or with a salad.