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 contain complete 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 Greens2 Purple4 Reds1 Yellow A1 Yellow B1 Blue1 Orange3 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. The rest 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 1 cup 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 container alfalfa sprouts2 avocados3 bananas2 medium red bell peppers5 cups cauliflower rice1 bag broccoli florets, or 1 bunch broccoli1 bag shredded cabbage (3 cups), or 1 head cabbage1 bag shredded carrots, or 3 carrots1 bunch celery1 cucumber2 lemons1 large head romaine lettuce1 head Bibb lettuce6 limes2 onions2 red onions3 shallots1 bag spinach3 containers strawberries1 bunch or small container tarragon4 tomatoes
Grains/Seeds/Nuts/Nut Butter
1 loaf sprouted whole -grain bread1 package corn tortillas5 Tbsp. chia seeds3 Tbsp. sesame seeds2 cans cooked lentils or 1 cup dry lentils1 ¼ cups old-fashioned rolled oats (8 oz.)all-natural peanut butter3 oz. quinoa5 oz. brown rice
Proteins
3 packages firm tofu
Canned Foods
2 cans vegetarian refried beans2 cans white beans
Miscellaneous
1 container tomato salsa
Pantry
ground cinnamonDijon mustardolive oilground black peppersea salt or Himalayan salt1 bag Tropical Strawberry Shakeologyreduced-sodium tamari soy saucebalsamic vinegar
All photos by Amanda Meixner
