Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes!
The BODi nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrients in their diets.
This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.
This vegan meal prep includes a few adjustments to the containers. Red containers containcomplete proteins, but for vegans, they can also contain beans and other legumes.
This menu also includes more yellow containers but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).
This meal prep is for the 1,200-1,499 calorie range. You get the following number of Portion-Control Containers per day:
6 Greens
2 Purple
4 Reds
1 Yellow A
1 Yellow B
1 Blue
1 Orange
3 tsp.
Meal 1 (Breakfast): ½ cup cooked oatmeal with ½ large banana, 1 Tbsp. chia seeds, and ½ tsp. ground cinnamon (free) (1 Purple, 1 Yellow A, ½ Orange)
Variations:Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.
Meal 2 (Snack):1 cup celery stalks with 3 tsp. peanut butter (1 Green, 3 tsp.)
Meal 3 (Lunch M/W/F):2 6-inch corn tortillas, 1 cup refried beans, 1 cup shredded lettuce, ¼ cup fresh salsa (free), ¼ avocado (1 Green, 1 Red,1 Yellow B, 1 Blue)
Variations:Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375° F. for 10 to 15 minutes to make a tostada or tortilla chips. Therest of the ingredients can be combined to make nachos or a taco salad.
Meal 3 (Lunch Tue/Thur):1 slice sprouted whole-grain bread, 1 cup white beans (mashed after measuring), ½ cup sliced cucumber, ¼ cup sliced red onion, ¼ cup alfalfa sprouts, ¼ avocado, balsamic vinegar (free) (1 Green, 1 Red,1 Yellow B, 1 Blue)
Meal 4 (Post-Workout):1 scoop Tropical Strawberry Shakeology with 1cup sliced strawberries (1 Purple, 1 Red)
Meal 5 (Dinner M/W/F): 1¼ cup firm tofu, 1 cup shredded cabbage, ½ cup shredded carrots, ½ cup chopped broccoli, ½ cup sliced onions, ½ cup spinach, and 1 Tbsp. sesame seeds. Drizzled with reduced-sodium tamari soy sauce (free). Served over 1 cup cauliflower rice (4 Green, 2 Red, ½ Orange)
Meal 5 (Dinner Tue/Thur): 1¼ cup cooked lentils wrapped in 1 cup lettuce leaves with 1 cup cauliflower rice, ½ cup sliced red onion, ½ cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette(or your favorite 21 Day Fix Salad Dressing) (4 Green, 2 Red, ½ Orange)
Variations:These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.
21 Day Fix Vegan Meal Prep Grocery List
Fresh Fruits and Vegetables
1 containeralfalfa sprouts
2 avocados
3 bananas
2 medium red bell peppers
5 cups cauliflower rice
1 bag broccoli florets, or 1 bunch broccoli
1 bagshredded cabbage (3 cups), or 1 head cabbage
1 bag shredded carrots, or 3carrots
1 bunch celery
1 cucumber
2 lemons
1large head romaine lettuce
1 head Bibb lettuce
6 limes
2 onions
2 red onions
3 shallots
1 bag spinach
3 containers strawberries
1 bunch or small container tarragon
4 tomatoes
Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread
1 package corn tortillas
5 Tbsp. chia seeds
3 Tbsp. sesame seeds
2 cans cooked lentilsor 1 cup dry lentils
1 ¼ cups old-fashioned rolled oats (8oz.)
all-natural peanut butter
3 oz. quinoa
5 oz. brown rice
Proteins
3 packages firm tofu
Canned Foods
2 cans vegetarian refried beans
2 cans white beans
Miscellaneous
1 container tomato salsa
Pantry
ground cinnamon
Dijon mustard
olive oil
ground black pepper
sea salt or Himalayansalt
1 bag Tropical Strawberry Shakeology
reduced-sodium tamari soy sauce
balsamic vinegar
All photos byAmanda Meixner
