Vegan Diet Plan


Jan, 1 2010 | by TC (admin) | 0 Comments


Featured diet plan for the summer.

This summer plan is designed with weight loss in mind and may be a little tough at first, but if followed for 12 weeks, you will feel and see noticeable differences in your body. If you're really serious about losing weight, you'll need to know your Basal Metabolic Rate (BMR). This is number of calories you burn at rest...meaning, if you sat on the couch all day, you'd burn this much calories. You can calculate your BMR by using the formula below.


BMR Formula

Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


AS MUCH AS YOU LIKE (AMAYL) When you see this acronym, it means you can eat as much as you wish without any weight gain.


NOTE: Be sure to drink 12-16 glasses of water each day...can't do it? Try!



Click the + symbol to expand the list; Click the - symbol to collapse it.
  • Weight-loss Plan - Featured Plan
    • Day 1
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 servings of Trader Joe's Chicken-less Chicken - curried.
        • Steamed broccoli. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 2
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 8oz.of cooked tofu. Your choice of spices, just don't bread it or deep fry it.
        • Steamed green beans. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 3
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 3 - 4 smart dogs - sauteed with onions
        • Steamed cauliflower. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 4
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and 2 servings of tofurky.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 Italian Sausage with Sun Dried Tomatoes - sauteed with onions and tomatoes.
        • Steamed broccoli. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 5
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 servings of Trader Joe's Chicken-less Chicken - stir fried with the following veggies.
        • broccoli, snow peas, cabbage, green beans, cauliflower AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 6
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and 1 1/2 servings of tofurky.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 servings of curried Trader Joe's Chicken-less Chicken and 1 serving of tofurky - curried.
        • Steamed broccoli. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 7
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 smart dog and 1 serving scrambled tofu - sauteed with onions, scallions and tomatoes
        • Steamed broccoli. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
  • Weight Maintenance Plan
    • Day 1
      • Meal 1
        • 1/2 cup uncooked oatmeal, lightly sweetened with agave nectar or brown sugar
        • 1 cup unsweetened soymilk.
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • 2 Slices whole wheat vegan bread.
        • 2 servings tofurky.
        • Add vegan mayonnaise, don't go crazy with this.
        • 1/2 tomato and some lettuce.
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 servings of curried Trader Joe's Chicken-less Chicken.
        • Steamed broccoli. AMAYL
        • 1 cup cooked brown rice.
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 2
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 servings of Trader Joe's Beef-less Beef.
        • Steamed broccoli/cauliflower. AMAYL
        • 1/2 large baked sweet potato.
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 3
      • Meal 1
        • Glass of carrot, apple and celery juice.
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • 2 slices whole wheat bread.
        • 1 1/2 Trader Joe Beef-less Beef.
        • Add mayonnaise for taste, but don't go overboard.
        • 1/2 tomato and lettuce.
        • 1/2 small avocado.
        • 1 small Granny-Smith apple.
      • Meal 4
        • 1 large bell pepper (red, yellow or orange) or a large carrot.
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 3 - 4 smart dogs, sauteed with onions in olive oil.
        • Steamed broccoli. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 large baked potato.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 4
      • Meal 1
        • 1/2 cup uncooked oatmeal, lightly sweetened with agave nectar or brown sugar.
        • 1 cup unsweetened soymilk.
        • 1 tablespoon organic flax oil
      • Meal 2
        • 1 large Granny-Smith apple.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds/walnuts.
        • 2 servings sliced tofurky.
      • Meal 5
        • 2 servings of vegan Italian Sausage, sauteed with onions and tomatoes.
        • Steamed broccoli. AMAYL
        • 1/2 large baked potato.
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds/walnuts.
    • Day 5
      • Meal 1
        • 2 slices of whole wheat bread with almond butter.
        • 1 tablespoon organic flax oil.
        • 1 cup unsweetened soymilk.
      • Meal 2
        • 1/2 large grapefruit.
        • 1 handful raw almonds/walnuts.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1/2 large baked sweet potato.
        • 2 servings sliced tofurky.
        • 1 Tablespoon light olive oil, spread on sweet potato.
      • Meal 5
        • 1 1/2 servings of Trader Joe's Chicken-less Chicken.
        • Steamed broccoli/cauliflower. AMAYL
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 6
      • Meal 1
        • Glass of vegetable juice
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • Huge salad with your favorite veggies and Trader Joe's Chicken-less Chicken.
        • cucumber, tomatoes, spinach, onion, red cabbage, alfalfa sprouts, celery, broccoli. AMAYL
        • 1 - 1 1/2 servings of Chicken
        • 2 tablespoons light olive oil
        • fine sea salt and cayenne pepper to taste
      • Meal 4
        • 1 large bell pepper (red, yellow or orange).
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 serving of Trader Joe's Chicken-less Chicken, sauteed with onions and curry powder.
        • 1 serving of tofurky.
        • 1/2 large baked potato.
        • 1/2 ripe tomato. AMAYL
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.
    • Day 7
      • Meal 1
        • 1 5 oz. cup of vegan soy yogurt.
        • 1 slice whole wheat bread with almond butter.
        • 1 tablespoon organic flax oil
      • Meal 2
        • 2 cups unsweetened soymilk with 1 scoop raw protein.
        • 1 handful raw almonds.
      • Meal 3
        • 2 slices whole wheat bread, sparingly add vegan mayonnaise
        • 2 servings tofurky.
        • 1 small Granny Smith apple.
      • Meal 4
        • 1 handful raw almonds.
        • 2 servings sliced tofurky.
      • Meal 5
        • 1 1/2 servings of Trader Joe's Beef-less Beef, sauteed with favorite spices.
        • Steamed broccoli. AMAYL
        • 1/2 large baked potato.
        • 1/2 small avocado.
      • Meal 6
        • 1 cup unsweetened soymilk with 1 scoop raw protein.
        • Optional - handful raw almonds.