SUGGESTED MEALS FOR ITK-META-REV CHALLENGE

The 800-Meta-Rev Challenge continues this week with a special vegan week.

The following are “meal ideas” and foods which can be used for your meal 1, 3,4 and 5 of the 800-Meta-Rev Challenge – Vegan Week.

BREAKFAST OR MEAL 1

FRUIT PANCAKE

Suggestion 1: Blended fruit, 1/2 cup oats flour, 1 cup milk of choice, 1 pinch cocoa. 1 cup maple syrup. Cook with pam.

Suggestion 2: Two cups fruit salad

LUNCH OR MEAL 3

Suggestion 1: Pasta Salad, Toss cooked or stir fried whole grain pasta with beans of choice (black beans, kidney bean, gungo), herbs, drizzle vinaigrette

Suggestion 2: 3 bean taco, hard shell corn taco, shredded lettuce, corn, beans, jalapeno, guacamole/avocado, home made salsa, pickles, sauerkraut, purple onions & pickles

Suggestion 3: Baked Corn Chips with taco and 3 bean mix

DINNER OR MEAL 4/5

Suggestion 1: Grilled vegan burger with vegetables and slice whole grain bread, 1/2 cup whole grain pasta traditionally boiled, pickles, vegan baked beans and corn.

Suggestion 2:

Vegetable Salad with chic peas, red onions, lettuce, olives, purple cabbage, watercress and sauerkaut.

Suggestion 3:

Vegan Protein and Vegetables.

SHOPPING LIST FOR VEGAN WEEK

1-2 fruit
2 tsp natural maple syrup
1 tbsp hummus
1 tbsp nut butter
2 servings beans
4 servings chopped vegetables
0-1 serving Baked corn chips
0-1 serving salsa

2-3 servings whole grain (beagle, cereal, oat flour product, burger bun, pasta)1
2 servings veg protein
Pickles
Sauerkraut
0-1 serving Baked beans
1 serving corn
Controlled…Avocado, nuts, olives
Also…Cocoa, cinnamon, herbs, seasonings, spices, hot spices, vinaigrette
3-4 meals/day… 3-4 servings of ITK boost green tea

MEAL SUGGESTIONS – CAN BE VARIED DAY TO DAY USING SERVING RANGES ABOVE