URBVNFIT

14 DAY PLANT BASED

MEAL PLAN
 Table of contents

ITEM PAGE
INTRO .......................................... 3

GROCERY LIST ........................... 4

MEAL PLAN .................................. 5-13

SNACKS ....................................... 14

NUTRITION INFO .......................... 15

THANK YOU ................................. 16

WELCOME
URBVNFIT
BABES!
Thank you so much for choosing me to assist you on
your health journey! This plan will force you to
challenge yourself to reach new heights you didn't
know you could reach by simply eating well!

BEFORE YOU START YOUR PLAN take before and

after pictures of your body (front, back, side) to track
your progress! A lot of people get discouraged by
solely focusing on their weight, leading to them to
invalidate their progress. You can track your weight
every couple days, but I promise the scale isn't going
to show you where you lost fat, where you toned up, or
where you gained muscle. DON'T SKIP THIS!

** TAG @URBVNFIT THROUGHOUT YOUR JOURNEY

IN ORDER TO BE POSTED ON OUR PAGE.
 MY PERSONAL

Grocery List
FAVORITE

PROTEINS VEGETABLES FRUITS (CARBS) HERBS + SPICES

Ginger
Lean ground turkey* Apples + Peaches
Zucchini
Lean ground chicken Tomatoes Cinnamon
Asparagus
Chicken breast* Pineapples* Cumin
Broccoli
Turkey sausage/bacon Blueberries* Parsley
Mushrooms
Shrimp* Blackberries
Allspice
All leafy greens
Salmon* Raspberries*
Coriander
Cucumber
Halibut Oranges
Turmeric
Carrots Strawberries*
Tilapia
Garlic/onion powder
Bell peppers Kiwi*
Tuna
Cilantro
Nuts & seeds*
Sweet potatoes (starch) Mango*

Papaya
Paprika + Cayenne
Tofu Red/White potatoes (starch)

Cherries Yellow curry

Tempeh Corn
Lemon/lime* Red pepper flakes
Egg Whites* Brussel sprouts
Plums
Cod* Peas + Green beans
Grapefruit
Edamame Fennel
Bananas*
*Chia and Hemp seeds
Garlic
Avocado*
Whey/Plant based protein
Scallions
Dragon fruit
Onions (white, sweet, green, red)

FATS Artichoke

Green and red cabbage

Olive oil + sesame oil

Avocado Oil*

Sunflower oil EXTRAS CARBS

Flax seeds and flax seed oil Apple cider vineger
Quinoa*
Organic soy sauce
Canola oil
Oats (steel cut or rolled)
Salsa
Nut/plant based butters*
Sesame seeds and oil Ezekiel bread
Dairy-free yogurts*
Pineapple juice Sourdough bread*

PROTEIN POWDERS Vanilla extract Brown/Jasmine/Basmati

Tahini Rice*
Orgain
Vegan cheese Beans and legumes*
Garden of Life*
Granola + Coconut flakes
KOS Buckwheat
Orange juice (optional)
Nutiva Barley
Coconut aminos
Honey or Maple syrup
Vegetable broth
Veggie noodles* (lentil,
Baking powder
chickpea,)
Tomato paste

Tapioca starch
 DAY 1 MEAL PLAN
Meal 1 Meal 2
Vegan chipotle portobello tacos
Banana cream chia pudding 2 servings
2 servings
Ingredients:
2 extra large portobello mushrooms
Ingredients: 4 corn tortillas
1 can refried black beans
1/4 cup chia seeds 1 red bell pepper
1/2 cup full-fat coconut milk ½ an onion – optional
1/2 cup almond milk For chipotle sauce:
1 tbsp oil
1 tbsp agave (maple syrup works too) 2 tbsp canned Chipotle peppers in Adobo sauce ( SAUCE ONLY)
1 tsp cinnamon 1 minced garlic clove
1 banana, mashed ½ tsp cumin
½ tsp coriander
1 banana, chopped (to top) salt to taste
coconut flakes (to top) Instructions:
Instructions: Preheat oven to 425F. Slice the portobellos into ½ inch thick wedges and
slice bell pepper in to ½ thick strips. If adding onion, cut into ½ inch thick
Combine the chia seeds, coconut milk, almond rings or half moons. Place all on a sheet-pan lined sheet pan & Mix
milk, agave, cinnamon and mashed banana marinade ingredients together in a small bowl. Brush both sides of
together in a bowl. Whisk until well mushrooms with marinade, then remaining red bell pepper and onion
lightly. Sprinkle portobellos with salt. Roast 20 minutes or until
combined.Cover the bowl and place it in the fridge portobellos are fork-tender. While roasting, heat the beans and prep any
for 1 hour to firm up. additional garnishes. Pickled onions take about 10 minutes to make or
Nutrition: use avocado slices. When ready to serve, warm the tortillas ( over a gas
350cal, sugar: 19g fat: 17g carbohydrates: 37g fiber: 12g protein: 5g flame on the stove, or in a toaster oven) and spread generously with the
refried black beans. Divide chipotle portobellos and peppers (and onions
if used) among the tortillas. Top with salsa, avocado, fresh cilantro and
optional pickled onions.
Nutrition:
307cal, sugar: 6.2g fat: 11.4g carbohydrates: 41.5g fiber: 9g protein: 9.3g

Meal 3 Meal 4
Quinoa salad Sweet potato and Black bean bowl
6 servings 5 servings
Ingredients:
Ingredients: Quinoa
1 cup quinoa, uncooked 2 cups vegetable broth
1 ½ cups water, 1/4 teaspoon salt1
Tablespoon olive oil
pinch salt 1 cup quinoa
3 cups carrots, grated Sweet Potatoes:
2 sweet potatoes, diced
1–2 cups celery, sliced
2 Tablespoons olive oil
3 scallions, sliced 1/2 teaspoon salt
1 bunch cilantro, chopped 1/4 teaspoon pepper
1/4 teaspoon onion powder
1 clove garlic, finely minced
1/4 teaspoon cumin
½ cup chopped almonds, toasted 1/4 teaspoon garlic powder
½ teaspoon cayenne 1/4 teaspoon paprika
Kale:
½ teaspoon allspice, optional
1 Tablespoon olive oil
salt, apple cider vinegar, + pepper to taste 8 cups fresh kale
Raw Apple Cider Vinaigrette: 1/4 teaspoon garlic powder
1/4 teaspoon salt
¼ cup raw apple cider vinegar (with the “mother” in it)
1/4 teaspoon pepper
¼ cup olive oil1 1/2 lemon , juiced
½ –2 tablespoons raw honey ( or maple syrup) Pinch of red pepper flakes, optional
Addition Ingredients:
¼–½ teaspoon salt
1 can black beans, drained and rinsed
¼–½ teaspoon pepper 1/4 cup toasted pine nuts
Instructions: Instructions:
Preheat the oven to 400 degrees.Start by making the quinoa. Boil the broth, olive oil, and salt in a
Place 1 cup quinoa in a medium pot with 1½ cups water + a pinch of medium size pot on high heat. Stir in the quinoa and bring the broth back to a boil. Cover with a
salt. Bring to a boil, cover, simmer on low heat 12 minutes (or until lid, and turn the heat down to low. Cook for 15 minutes.While the quinoa is cooking prepare the
water's gone). Turn heat off, let stand 5 minutes, then let cool sweet potatoes. Place a piece of parchment down on a large baking sheet. Spread the diced sweet
potatoes onto the sheet, and pour the olive oil on top of the potatoes. Sprinkle on the salt,
uncovered. While the quinoa is cooking make the Raw Apple Cider pepper, onion powder, cumin, garlic powder, and paprika. Toss the potatoes around on the pan,
Vinaigrette. Place all ingredients in a small bowl + whisk, or in a small then spread them out in a single layer. Bake for 25 minute.For the kale heat up 1 Tablespoon of
jar, sealed with a lid and shake. Place carrots, celery, scallions, olive oil in a large skillet over medium high heat. Once the pan is hot, add 8 cups of kale (it will
wilt down). Then toss in the salt, pepper, red pepper flakes (optional) ,and lemon. Saute the kale
cilantro, garlic + almonds in a large bowl. Toss with the vinaigrette + down for about 10 minutes.Once all of the component are finished toss 1 cup of the quinoa (keep
the cooled quinoa. Add more salt, pepper and vinegar to taste. the rest for other recipes!), sweet potatoes, kale, black beans, and pine nuts all together. Divide
Sprinkle in the cayenne and optional allspice. them into your meal prep containers and enjoy throughout the week!
Nutrition:
Nutrition: 439cal, sugar: 4g fat: 20.8g carbohydrates: 53.9g protein: 13.4g
279cal, sugar: 7.9g fat: 15.3g carbohydrates: 31g fiber: 5.2g protein: 6.5
 DAY 2

Meal 1 Meal 2 Meal 3 Meal 4

Banana cream chia pudding Lunch Vegan chipotle Quinoa salad Sweet potato and Black
leftovers tacos leftovers leftovers bean bowl
leftovers

DAY 3

Meal 1 Meal 2
Mediterranean Bowl
Breakfast bowl
4 servings
1 serving
Ingredients:
Ingredients: For the roasted veggies:
2 large sweet potatoes, diced
1-2 eggs cooked + scrambled 16oz fresh or frozen green beans, trimmed*
1 tsp turmeric 1 1/2 tbsp oil of choice
salt and pepper 1 tsp kosher salt
dash of organic soy sauce For the lemon tahini sauce:
1/4 cup tahini
1 tbsp water 2 tbsp lemon juice
1 big handful of kale de-stemmed and chopped 2 tbsp water
1 cup sliced mushrooms 1/2 tsp garlic powder
1/4 tsp kosher salt
1/2 cup diced white onions
Freshly ground black pepper
1/2 avocado sliced for topping For assembly:
salsa (optional for topping) 1–6oz jar marinated artichoke hearts in oil, chopped
1–15oz can chickpeas
3 cups arugula
Instructions:
1 avocado, diced (optional)
Sauté vegetables together with seasonings. Mix
together with eggs and top with avocado and/or salsa. Instructions:
Nutrition: Preheat oven to 425F + line two baking sheets with parchment
paper. Toss potatoes, 3/4 tbsp oil, and 1/2 tsp salt in a bowl. Spread
520cal, sugar: 3g fat: 10g carbohydrates: 49g fiber: 8.5g
onto baking sheet. In the same bowl, toss green beans, remaining
protein: 14g 3/4 tbsp oil, 1/2 tsp salt in bowl. Spread on other baking sheet.
Place both sheets in oven and bake for 35-40 minutes, tossing
halfway through. Meanwhile, combine tahini, lemon juice, garlic
powder, salt, and pepper in a small bowl. Stir in water until
smooth, adding another tablespoon if needed. In 4 3-cup
rectangular glass Pyrex containers (or containers of choice), evenly
distribute 3-4 artichokes, 1/3 cup chickpeas, a handful of arugula,
3/4 cup roasted sweet potatoes, and 1/2 cup roasted green beans.
Serve drizzled evenly with lemon tahini sauce. Add avocado right
before serving or add the night before with a squeeze of lemon
juice.
Nutrition:
310 cal, sugar: 5g fat: 7g carbohydrates: 33g fiber: 9g protein: 12g

Meal 4
Meal 3
Sweet potato and Black bean
Quinoa salad leftovers bowl leftovers
DAY 4
Meal 1
Fruity Overnight oats
Meal 2
1 serving
Mediterraneon Bowl leftovers
Ingredients:
1/4 cup large flaked gluten free rolled oats
1/4 cup cooked quinoa
2 tablespoons natural vanilla vegan protein powder
1 tablespoon ground flaxseed
1 tsp cinnamon
1/4 banana, mashed
A few drops of liquid stevia (or 1 teaspoon pure honey or maple syrup)
1/4 cup raspberries Meal 3
1/4 cup blueberries
1/4 cup diced peaches Quinoa salad leftovers
3/4 cup unsweetened almond milk
Optional Toppings: toasted coconut, almond butter, almonds, seeds, dried
fruits, fresh fruits, etc.
Ingredients:
In a medium bowl combine oats, quinoa, protein powder, ground flax, cinnamon, +
stir to combine.
Add in mashed banana, stevia (or honey/maple syrup), berries, + peaches. Pour in
almond milk, + mix ingredients together.Place in the fridge and leave overnight. In
the morning, remove from the fridge, heat on the stove top or in the microwave,
or enjoy cold! If you find the mixture is too thick in the morning just add in some Meal 4
extra almond milk!Get creative with toppings... add nut butter, nuts, seeds, more
fruit, coconut, etc!
Sweet potato and Black bean
Nutrition: leftovers
290 cal, sugar: 11g fat: 6g carbs: 41g fiber: 11g protein: 19g

DAY 5
Meal 1
Huevos Rancheros Tacos
Meal 3
2 servings Quinoa salad leftovers
Ingredients:
1 tsp coconut oil
6 small corn tortilla shells
1 cup black beans, organic from the can, drained and rinsed
1 cup egg whites
2 whole eggs
½ cup prepared salsa + ½ cup prepared salsa for garnishing
½ cup prepared guacamole, or 1 whole ripe avocado, mashed
salt/pepper to taste Meal 2
1 lime
½ cup chopped cilantro Mediterraneon Bowl leftovers
Instructions:
Heat a large pan over medium-high heat and add in coconut oil.
Add in beans + ½ cup salsa + stir to combine. Create wells in the
bean mixture + crack in the eggs + add in the egg whites. Season
with salt and pepper. Reduce heat to low-medium and cover for 5
minutes as eggs cook. Meanwhile, warm tortilla shells in another
small pan.Divide tortilla shells between 2 plates. Divide the egg +
bean mixture between the corn tortillas + top each with the
remaining salsa, some guacamole (or mashed avocado), a squeeze Meal 4
of fresh lime, + fresh cilantro.
Nutrition: Sweet potato and Black bean
372cal, fat: 19g carbs: 36g sugar: 2g fiber: 8g protein: 16g
leftovers
DAY 6

Meal 1 Meal 2
Shrimp taco Bowls
Heavos tacos leftovers 4 servings

Ingredients:
20 medium shrimp peeled and deveined
1 tablespoon olive oil
1 clove garlic minced
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/4 teaspoon onion powder optional
1/4 teaspoon kosher salt
For the assembly:
2 cups cooked brown rice
1 cup black beans drained and rinsed
1 cup corn drained and rinsed
1 cup tomatoes diced
1/2 cup vegan cheddar cheese
2 tablespoon cilantro minced
1 lime cut into 4 slices
Instructions:
To cook the shrimp: In a medium bowl whisk together olive oil, garlic, cumin, chili
and onion powders, and salt. Add in shrimp and toss to coat completely. Cover +
refrigerate for for at least 10 minutes or up to 24 hours. Heat a large heavy-duty or
cast iron skillet on high heat for 2 minutes. Add the olive oil and shrimp. Cook
shrimp in a skillet on medium-high heat until pink and cooked through, about 5
minutes.To assemble: Divide brown rice into 4 meal prep containers (1/2 cup each).
Top with 5 shrimps, a scoop of black beans, corn, tomatoes, a sprinkle of cheese,
cilantro and a slice of lime.
Nutrition:
335cal, fat: 10g sugar: 3g carbs: 45g fiber: 7g protein: 17g

Meal 3 Meal 4
Chicken fajitas
Quinoa salad leftovers 4 servings

Ingredients:
Rub:
1 tablespoon sugar
3/4 teaspoon salt
1 tablespoon chili powder
1.5 teaspoon cumin
1.5 teaspoon paprika
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/8-1/4 teaspoon cayenne optional
Fajitas:
2 chicken breasts (roughly 1 lb; sliced)
2 bell peppers (sliced into strips)
1 red onion (sliced into strips)
1 zucchini (optional; sliced into strips)
1 cup mushrooms (optional; quartered)
juice from 1 lime
1 tablespoon olive oil
avocado + cilantro
Instructions:
Pre-heat oven to 425°F. Stir together the fajita seasoning. Toss the chicken
+ veggies in a large bowl with the olive oil + lime juice.Add the rub and stir
to coat.Arrange chicken and veggies on 1-2 large sheet pans.Roast for 10
minutes, flip and roast for another 5-10 minutes, or until chicken is
cooked through. Serve with your favorite fajita toppings (avocado,
cilantro, salsa, pico de gallo, + jalapeno slices are a few ideas).
Nutrition:
372 cal, fat: 14g sugar: 5g carbs: 33g fiber: 4g protein: 30g
DAY 7
Meal 1 Meal 2
Supergreen smoothie Shrimp bowl leftovers
2 servings

Ingredients:
1 banana Meal 3
1/2 avocado
Supergreen smoothie
1 cup baby spinach
1/2 cup plain coconut yogurt second serving
1/2 lemon juice
1 cup water
Nutrition:
167 cal, fat: 6g sugar: 18g carbs:28g Meal 4
fiber: 4g protein: 4g Fajita leftovers

DAY 8
Meal 1
Quinoa Breakfast bowl
Meal 2
1 serving
Shrimp bowl leftovers
Ingredients:
6 egg whites
1/2 cup chopped broccoli
1/4 cup cherry tomatoes, halved
1/4 cup mushrooms, sliced Meal 3
1 cup kale, torn into pieces Blueberry Almond butter
1/2 cup carrot, grated smoothie
1/2 teaspoon yellow curry powder
1 serving
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika Ingredients:
1/4 teaspoon salt 1 1/2 frozen banana
1/8 teaspoon pepper 1/2 cup frozen blueberries
1 lime, halved 1 Tbsp almond butter
1/2 cup cooked quinoa 3/4 cup unsweetened almond milk
1/4 avocado, sliced 1 Tbsp flaxseed meal
Instructions:
1 Tbsp chia seed
Heat a saucepan at medium to high heat. In a small bowl mix together the
1-2 Tbsp protein powder (optional)
spices and salt + pepper. When the pan is hot add in broccolini, carrot, +
mushrooms + a splash of water, cook for 3-4 minutes until the vegetable Nutrition:
become tender. Reduce heat to medium + add in the kale and cherry 362cal, fat:10.2g sugar: 28g carbs: 52g fiber:
tomatoes and spice mix, continue sautéing until the kale is wilted, add little 12.1g protein: 7g
splashes of water as needed so the vegetables do not stick or burn. Squeeze
in the juice of half a lime + pour in the egg whites. Allow the egg whites to sit
for a minute until they begin to cook through, then scramble them together
with the vegetables. Once the eggs are cooked fully, transfer the mixture to
a bowl with quinoa and top the quinoa.Top the vegetable mixture with Meal 4
sliced avocado and garnish with another squeeze of lime.
Nutrition: Fajita leftovers
320 cal, fat: 8g sugar:4g carbs: 42g fiber: 6.2g protein: 27g
 DAY 9

Meal 1 Meal 2
Dragon Fruit smoothie bowl
2 servings
Shrimp bowl leftovers

Ingredients:
2 packets frozen dragon fruit* (unsweetened)
1/2 cup frozen raspberries (or other fruit of choice)
2 medium ripe bananas previously peeled, sliced, and frozen
3 Tbsp Vegan Vanilla Protein Powder
1/4 - 1/2 cup dairy-free milk
TOPPINGS
Coconut flakes
Fresh fruit
Hemp seeds
Granola Meal 3
Instructions:
To a high-speed blender, add frozen dragon fruit, frozen
Dragon fruit smoothie bowl
raspberries, banana, protein powder, and dairy-free milk second serving
(starting with lower end of range). Blend until creamy and
smooth. The trick to a thick smoothie bowl is being patient and
blending slowly, adding only as much liquid as necessary, and
using a smoothie wand (or something comparable that's blender
safe) to scrape the sides down as it blends.Taste and adjust
flavor as needed, adding more banana for sweetness, dairy-free
milk for creaminess, or berries for more intense berry
flavor.Divide between serving bowls and enjoy as is or top with
fruit fruit, granola, hemp seeds, and coconut flakes
(optional).Best when fresh. Store leftovers in the refrigerator up
to 24 hours. Freeze for longer-term storage. Or freeze in ice cube
mold to use in future smoothies.
Nutrition:
Meal 4
225cal, fat: 1.6g sugar: 26.6g carbs: 48g fiber: 8.9g protein: 8.1g Fajita leftovers
DAY 10
Meal 1 Meal 2
Immune Booster smoothie Quinoa Burrito bowl
5 servings
2 servings

Ingredients:
Ingredients:
1 cup loosely packed sweet potato puree (1 large potato yields //
3 cups cooked quinoa
skin removed // or sub pumpkin puree + extra banana or maple 1 15 oz can black beans, drained & rinsed
syrup for sweetness) 1 cup corn fresh or frozen
1 medium ripe banana (previously sliced and frozen) 1/2 cup chopped cilantro
1 Tbsp almond butter (optional) 1 teaspoon cumin
0.25 tsp each ground turmeric, cinnamon, and ginger (if using 1/2 teaspoon salt
fresh ginger, use 1 tsp chopped Juice of 1 lime
0.5 Tbsp flaxseed meal or chia seeds
2 heads of romaine chopped
0.75 cup unsweetened almond milk
1/2 cup salsa divided
0.25 cup orange juice (optional)
1 large handful ice 3 avocados halved (need 5 halves)
Instructions: Instructions:
To bake your sweet potato, preheat oven to 400 degrees F (204 C) + Prepare the quinoa salad by combining the quinoa,
split in half lengthwise. Lightly oil + place face down on a foil-lined beans, corn, cilantro, spices and lime juice in a large
baking sheet. Bake until soft - 25-30 minutes.Or, to steam, place in bowl. Stir together until combined. Using 5 glass
a steamer basket over 2 inches of simmering water and cover to containers, add two cups of romaine, 1 1/2 cups of
steam for roughly 5-10 minutes or until fork tender. Let cool slightly
quinoa mixture, 1 - 2 tablespoons of salsa and 1/2 an
before adding to blender.Add all ingredients to a blender and blend
avocado. *Garnish with lime wedges + a sprinkle more
until smooth, scraping down sides as needed.Taste and adjust
seasonings/sweetness as needed. Add more banana or orange for
cilantro if desired. Seal containers and place in fridge for
added sweetness, and more ice to thicken. up to 5 days.
Nutrition: Nutrition:
262 cal, fat: 4.6g sugar: 22g carbs: 53g fiber: 8.8g protein: 5.2g 445cal, fat: 20g carbs: 57g fiber: 18g sugar: 4g protein: 14g

Meal 4
Thai chopped Chicken salad
3 servings

Ingredients:
For the Salad:
1 1/2 cups shredded green cabbage*
1 1/2 cups shredded purple cabbage*
1 cup shredded carrots*
1 red bell pepper, diced
1/2 cup diced cucumber
2 cups shredded chicken, from a rotisserie chicken or about 1 pound
Meal 3 of boneless, skinless chicken breast/thighs
1/2 cup roughly chopped cilantro
Immune Booster smoothie 1/4 cup sliced green onions
1/4 cup crushed peanuts, for garnish
second serving For the Peanut Dressing:
1/4 cup natural peanut butter (or almond)
2 tablespoon coconut aminos
2 tablespoons water
1 tablespoon lime juice
2 teaspoons honey
1 teaspoon sesame oil
Pinch crushed red pepper flakes
Instructions
For the peanut dressing: blend all ingredients until smooth.For the
salad, add all ingredients but crushed peanuts to a large bowl and toss
to combine, then drizzle the peanut dressing over top and toss again.
Top with crushed peanuts and serve. If you are planning to eat later,
leave the dressing on the side and pour it over when you are ready to
eat so that the cabbage doesn't get soggy. This will last for 4-5 days in
the refrigerator.
Nutrition:
404cal, fat: 16.9g carbs: 23.9g sugar: 11.6g fiber: 5.4g protein: 41g
 DAY 11
Meal 1 Meal 3
Salmon + Veggies
Blueberry Almond butter 3 servings

smoothie Ingredients:
1 medium salmon fillet, cut in 3 chunks
1 serving 2 bunches of asparagus, rinsed and trimmed
1 teaspoon olive oil
2 teaspoons minced garlic
1/2 cup (125ml) low-sodium vegetable broth (or white wine)
Ingredients: 1/2 stick butter

1 1/2 frozen banana 1 cup halved cherry or grape tomatoes

1/2 small red onion, minced
1/2 cup frozen blueberries 1 tablespoon hot sauce, optional (we used Sriracha)
Juice of 1/2 lemon
1 Tbsp almond butter 1 tablespoon minced parsley (or cilantro)
Crushed red chili pepper flakes, optional
3/4 cup unsweetened almond milk Slices of lemon, for garnish
Instructions:
1 Tbsp flaxseed meal Combine halved cherry tomatoes with olive oil, minced red onion, salt and
pepper. Marinate in a shallow plate or bowl while cooking salmon and asparagus.
1 Tbsp chia seed 2. Season salmon with salt and pepper. Let sit while you prepare the asparagus. 3.

1-2 Tbsp protein powder (optional) Wash and trim the ends of the asparagus, then blanch them in boiling water for
2- 3 minutes then soak in ice water to stop cooking. This way they will cook faster
Nutrition: and evenly in the skillet. You can skip this step if you have very thin asparagus.
Drain and set aside. 4. Heat olive oil in a large cast iron skillet over medium-low
362cal, fat:10.2g sugar: 28g carbs: 52g fiber: heat. Gently cook salmon on both sides until golden brown. Remove the salmon
fillets from the skillet and set aside to a plate. 5. In the same skillet over medium
12.1g protein: 7g heat, add minced garlic then deglaze with vegetable broth (or wine). Bring to a
simmer. Add butter, lemon juice, hot sauce, parsley. Give a quick stir to combine.
6. Add the drained blanched asparagus and toss for 2 minutes to cook it up. Add
salmon back to the pan and reheat for another minute. 7. Divide salmon and
asparagus into meal prep containers, add marinated tomatoes, and store in the
refrigerator for up to 5 days.
Nutrition:
280cal, fat: 16.5g sugar: 2.2g carbs: 5.6g fiber: 2.4g protein: 25.4g

Meal 2 Meal 4
Quinoa bowl leftovers Thai salad leftovers

DAY 12
Meal 1
Baked Berry Oatmeal bars Meal 2
6 servings
Quinoa bowl leftovers
Ingredients
2 cups rolled old fashioned oats
1 teaspoon baking powder
1 teaspoon cinnamon
1/2 teaspoon sea salt1/2 cup unsweetened almond milk
1/2 cup applesauce
1/4 cup maple syrup (or honey)
2 Tablespoons ground flaxseed
2 teaspoons melted coconut oil
1 teaspoon vanilla extract Meal 3
1 cup fresh berries + 1/2 cup more for topping (I used blueberries
and chopped strawberries) Salmon + Veggies leftovers
Instructions:
Preheat oven to 375°F.Combine all ingredients except for the
berries in a large bowl. Stir until combined and gently fold in 1 cup
of berries. Pour into a 8×8 square baking pan lined with parchment.
Evenly spread batter in pan and top with remaining berries. I think
it looks really pretty with sliced strawberries on top.Bake for 30-35
minutes or until bars are cooked through and hold their shape.
Remove from the oven, cool and then cut into 6 bars and enjoy.
Store leftover bars in the fridge for up to 1 week. Enjoy cold or
reheat in a toaster oven. Meal 4
Nutrition:
191cal, fat: 5g sugar: 13g carbs: 34g fiber: 7g protein: 4g Thai salad leftovers
DAY 13

Meal 1 Meal 2 Meal 3 Meal 4

Oatmeal bars leftovers Quinoa bowl leftovers Salmon + Veggies Thai salad leftovers
leftovers

DAY 14

Meal 1 Meal 3
Sweet + Sour mushroom bowl
Oatmeal bars leftovers 4 servings

Ingredients:
1 tbsp olive oil
4 cups sliced assorted mushrooms white button, shiitake
2 cups chopped bell pepper
1 cup chopped pineapple
1 cup chopped sweet white onion
4 cups cooked jasmine rice or brown rice
1/2 cup chopped green onion
1 tsp sesame seeds
For Sauce
Meal 2 1 tbsp toasted sesame oil
1/2 cup pineapple juice
Quinoa bowl leftovers 2 tbsp coconut aminos
1 tbsp tomato paste
1/2 tsp minced garlic
1/2 tsp ginger paste
1 tsp tapioca starch
Instructions:
Stir together ingredients for the sauce in a small mixing bowl until tomato
paste is completely incorporated. Set aside. Heat olive oil over medium heat
in a medium cast-iron skillet. Add mushrooms, bell pepper, and onion and
sauté for 10 minutes, stirring occasionally. Pour in the sauce and reduce heat
to medium-low. Stir in pineapple. Continue to cook uncovered for 8-10
minutes longer. Serve sweet and sour mushrooms over rice garnished with
Meal 4 green onion and sesame seeds
Nutrition:
Thai salad leftovers 423cal, fat: 9.1g sugar: 18g carbs: 76.4g fiber: 9g protein: 14g
 Snack ideas
Sliced bell peppers with hummus or
guacamole
Organic popcorn
Fruit smoothies
Nuts/seeds
Sliced apples with nut butter
Veggie rolls (variety of vegetables wrapped
in lettuce) dipped in your favorite organic
sauce
Yogurt with fruit
Avocado toast
Nut butter toast with sliced bananas and
chia seeds
Chia seed pudding with fruit
Dates
Smoothie/acaí bowls
Nachos (tortilla chips, black beans/ refried
beans, corn, vegan cheese, vegan sour
cream, avocado/guacamole)
Fruit bowls
Salad
Tuna with crackers
Roasted chickpeas
 Nutrition Info
Losing weight - eating plant based will automatically have you in a caloric
deficit due to the high amounts of fruits and vegetables you consume
which are all low calorie. There is no need to calorie track, if you want to
ensure your weight loss, make sure you are cutting down on carbs. Don't
starve yourself!
Gaining weight - since eating plant based will naturally have you
consuming less calories, you need to increase your carb and protein
intake. You also need to eat 5-6 meals per day (this can include 4 meals
and 2 snacks/protein shakes) It is advised you consume 1.2-2g of protein
per kg of your body weight DAILY.
Ex: 81-136g of protein daily for a 150lb individual

Water intake - you should be consuming half of your body weight in

ounces of water - DAILY
Cheat meals - it's okay to have cheat meals every once and a while. No
lifestyle is perfect and we deserve to indulge in the foods we like! As long
as you can go back to eating healthy, you don't need to restrict yourself.
Strive for progression, not perfection!
How often to eat - eat every 2/3 hours! If you're full don't force it! Eat at
least 4 meals a day. Snacks do count!
Portion size- saucers for weight loss to control portions, regular plates
for weight gain.

Other tips
You should be eating fruits and
vegetables DAILY. (5 servings of fruit,
5 servings of vegetables)
If you drink soda, replace it with
sparkling water
If you drink coffee, try to have the
least amount of sugars added,
drinks carry a lot of empty calories!
Try to not consume dairy, there are
a lot of dairy-free alternatives that
are natural!
THA N K
Y OU!
Thank you for using my guide and supporting me as my business

continues to grow and improve! I hope this meal plan serves you well and you

achieve all of your goals! I promise with hard work, discipline, and

consistency it will all work out in the end. Nothing is ever easy when you

challenge yourself, getting out of that comfort zone is the first step! I’m

proud of you for putting in an effort to change and not giving up on

yourself!

-URBVNFIT

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