Blogilates Vegan Challenge Meal Plan

And here it is folks!!! The Vegan Challenge BEGINS TODAY! May 28-June 10!!! I want you to tweet or instagram me your pictures @blogilates and tweet me @blogilates and tag #veganchallenge. Let’s do this! Let’s support each other and commit 100%!!!! I’ll be instagramming my meals all day long everyday for the next 2 weeks! I wanna see how yours look too!

Download the doc below and paste it to your fridge. COMMIT.

Blogilates Vegan Challenge

Have fun! And did everyone sign up for the newsletter yet? It’s on the top right hand corner of the blog! Woohoo and it’s a working one this time :) I remember the newsletter apocalypse of 2011…yeah, fear no more! It works!!! I’ll send you occasional motivational messages and it’s just a cool way to communicate while we await the new Blogilates Community and more fun (top secret) things to come!

Oh and one last thing! There’s a super sale going on ShopBlogilates.com! FREE SHIPPING FOR EVERYONE who orders over $50 – including international shipping. So go cray cray this Memorial Day!!! Sale ends tonight 5/28 PST at midnight. The TRAIN INSANE tops are going quick, so grab the color you want while it’s available:

Have a fab Monday everyone and let me know what you think of the meal plan. Does it sounds scrumptious!!???

<3 Cassey

Comments

  1. it mentions on the plan you can adjust your portion to meet your dietary needs :)

  2. I just click the enlarge button and then print a screenshot of it.

  3. Not to mention everyone around you acting like your choice of diet is a total pain in the ass. Lots of vegans get pissed off about stuff I think they just need to be ignored. I have to live with my parents for health reasons right now but plan to try this as soon as I’m back on my own agian

  4. how can i print this without subscribing to that site :(

  5. I use soy protein. It’s too good

  6. These “fad” diets aren’t so bad. A lot of people genuinely think that they cannot live without meat, so a few months doing something like this can show people that it’s possible. As for calories, if you need more calories, eat more calories. Don’t workout while one the diet plan. Some people naturally don’t need to eat 2000+ calories a day, myself included. When I start calorie-counting diets, I feel like I have to eat all the time (despite not being hungry) to get the calories I’m meant to consume.

    TLDR; Don’t do the diet.

  7. Try True Vitality. It was the first one I tried a long time ago and it’s quite nice and not as gritty as some of the others. It’s also soy, gluten, and dairy-free. :) There is also one by Garden of Life that has Green Coffee extract in it, but it can be gritty, but is pretty hardcore.

  8. Guys what kind of protein powder do you guys use, when you were on this meal plan?

  9. Katia Garza says:

    I have a question regarding this vegan challenge… can guys use this? My best friend is a guy and I think this would be perfect for him.

  10. I don’t see why so many vegans are getting offended just by the use of the word challenge. This is promoting your lifestyle and choice of healthy eating, isn’t that something good? Eating gluten free is a challenge for some people because they are changing their daily habits but I don’t see those who eat that way all the time getting offended by people claiming its “challenging” honestly going vegan for a while, I would consider that a huge challenge because i would have to ignore my cravings for food and junk that I’m use to. Its a positive challenge, and you shouldn’t be so pissed off by someone trying to get other people to try being vegan for their health benefit for a couple weeks. so sorry you got so offended by her word choice here but grow up its not that big of a deal.

  11. Olivia, I’ve been a vegan for quite a while now, and it’s a little shameful that a TWELVE YEAR OLD can see that this is just a challenge for those who are not vegan, and more of a boost for those who are whereas you are likely older than I am yet you take offense to it.

    It disappoints me, frankly. These are the kind of things that make others call the rest of us “preachy”.

  12. Don’t be so narrow minded, everyone has their own reason to be vegan, mine is to be healthy and because I don’t really like eating meat so I’ll just take it out from my diet completely. So please, shut up.

  13. Veganism may not be a challenge for you! For people who are not vegan it is a challenge, just as running 5K is not a challenge to a marathon runner but is to someone just starting out! I’m not saying you’re wrong in your thoughts but I don’t think it was meant as disrespectful to Vegans.

  14. OKAY FIRST OFF veganism is not a “challenge”, it is an ethical, cruelty-free LIFESTYLE that refrains from using any animal products (in food, clothing, hygeine products, etc). Please do not treat veganism as some fad diet. If you want to eat plant-based foods, then call it a PLANT-BASED DIET CHALLENGE or a STRICT VEGETARIAN CHALLENGE. That’s right, I am VERY offended by this.

    SECONDLY this is not enough calories. You need to eat at least 2000 calories in a day. The calories recommended on your plan here is a joke.

  15. I want to follow the vegan plan but I have food allergies/sensitivities & am unable to eat soy or gluten. She had alot of tofu in the plan do idk what to do?! Please help! Thanks!

  16. I’m also getting a subscription page pop up from Scribd. They don’t have a free download option for this document. Would it be possible for you to share it via Google documents or Dropbox? Thank you!

  17. isn’t this too little calories? i’m scared my body will go on starvation mode

  18. It says I need a paid subscription to some website to get the plan. That’s fucked, man. :(

  19. I was thinking of trying it but not sure how to get going, this gives me no excuse to crack on. Thank you.

  20. Thank you so much for offering vegan meal plans!! I’ve been vegan for 10 years and it is often hard to find a whole fitness/diet program that fits within a vegan lifestyle. I cannot tell you how thrilled I was to find your website and discover that you offer options for vegans, thank you, thank you!

  21. What a great way to motivate people! I’m loving the meal plan and will try some of them since I’m also striving for nutrition and to spread the message to all around me. Thx for sharing lovey!

  22. It looks like a good plan. I need to have a variety of options. If someone plans to go all out vegan, make sure to use tallow free beauty products as well.

  23. Hi Jenny,
    I’ve also recently gone Vegan, after having been Vegetarian for many years. I have started incorporating Alkaline Superfoods Greens into my daily diet – it’s really helped in giving me natural energy and helps eliminate toxins from the body. I’ve researched a bit on Vegan diet, and getting your nutrition right is key! :)

  24. Carole-Anne says:

    Hi Allie! Please don’t take it the wrong way because I am honestly curious. How would Cassey construct a meal plan to fit your school schedule? I mean wouldn’t you eat for BF, then a snack, lunch, another snack, and then dinner (plus another snack if necessary)? I would think that no meal plan can “fit” your schedule, instead you can only “fit” your schedule to your meal plan by bringing your meals and snacks with you in class and/or by waking up earlier to accommodate your meals.
    For example (based on a 3 hour interval window) if you eat BF at 6 am, your first snack would be at 9 am (if you have a morning class you could bring your snack to class), lunch at 12 pm (usually every school has an official break), snack 2 at 3pm, and dinner at 6pm. Now, if you can’t eat at 6 pm because of classes you could eat a bit earlier than 6pm or a little later (up to an hour after a scheduled meal is not ideal but still passable if you stick to your other meal times throughout the day). Because I usually sleep by 10 pm I don’t have a 6th meal, but if you sleep later than me you could totally have another snack by 9 pm, provided that you’ll go to bed at midnight (based on the fact that you should go to bed within 3-4 hours of eating your last meal). What do you think? I hope this helps!

  25. Yes! Please I need a meal plan to fit my School Schedule. Please. Thank You.

  26. You sound just like me!

  27. Cassey can you please make a diet plan for a student… i want to lose my fat and be lean.. i do have some muscles but it wont show because i have a layer of fat on top. I am Asian and it is hard for me to change my eating habits without proper plan to follow. So please please make one..

  28. Vaishnavi Desai says:

    Hi Cassey,

    I came across your videos on YouTube and really like your work outs.

    I was looking on your blog for the 8 week challenge meal plans, and was wondering if you could suggest a vegetarian meal plan that could be helpful?

    Looking forward to hearing from you.

    Thanks,
    Vaishnavi

  29. FINALLY realized that I need to change my diet completly to see the results I hope to see even though I have already lost a lot of weight ! Thank you Cassey but you have to know you are guilty of charge : you created a monster … you created a fitness-addict freak !! love xxxx

  30. Erickka :) says:

    hey, I know you posted this comment quite a while ago, but have you ever seen vegan cheeses? they are becoming much more common and are made for melting so it’s easy to replicate delicious non-vegan recipes, and omg so good :) ive heard that nutritional yeast provides a cheesy flavor too, but I’ve never tried it. Just thought it might help :)

  31. Thank you SOO much for all of the information you have available on your website, especially this vegan meal plan!! It is SO difficult to find vegan meal plans out there!! Love your workout videos, thank you!!!

  32. Arielle says:

    There is nothing wrong with going Vegan to lose weight or to just generally eat cleaner. If people want to use it as a weight loss tool, so what?

  33. I did this lifestyle and I got lots of negative effects from it. If anything try and stick to a vegan lifestyle, or raw vegan with lots of healthy fats. It has kept me thin and very healthy!

  34. While I’m not an expert in nutrition, I have been tracking my food intake since going vegan using a couple of different nutritional analysis apps. All of the apps I used consistently calculated that I consume an average of 1mg of copper every day (I normally consume at least 1 serving each of nuts and beans every day). According to my research, recommended daily intake of copper for adult women is 1.5mg-3mg a day, so no, I wouldn’t think there’s any reason to be concerned about excess copper from nuts and beans.

  35. I am a vegan since 4 or 5 years now and I feel better than ever! I remember that when I first started eating vegan, I lost 9 kilos within a month without doing anything. I ate as much as I wanted and my weight kept droping, and after 5 or 6 weeks it stopped. Since then I’m still eating as much as I want, at the time that I want and my weight is always the same. And that’s just amazing!!!! Also, I haven’t been sick since I’ve started. So I would recommend a vegan diet to anyone

  36. ******Cassey, I NEED you to read this comment and reply!! PLEASE!! I’m really needing an answer here, and you’re the only one that I completely trust to give me the correct answer! *******

    Okay, so, a women I know is very health-conscious. She keeps pushing me to eat meat again (I’ve been a vegetarian for 3 years). I’m not veggie for the health reasons, though. It’s for the animals. She doesn’t seem to get why exactly I don’t eat it.

    Anyway, one of her arguments was that all vegetarian protein sources are high in copper. According to her, almost everyone has too much copper in their system, and that it’s the main cause for most diseases and illnesses. While I can’t say that it’s not, because I’m not a genius when it comes to vitamins and minerals, I do know that she says that nuts and beans are not healthy for you because they’re so high in copper, and I know that I completely disagree with that. Nuts provide healthy protein and fat, and beans are great in fiber and good carbs. So high in copper or not, they’re still a vital part of my diet. I eat a lot of eggs and Greek yogurt, so I do have other sources of protein, but I prefer to stay as close to the ground as possible.

    My question is: what do I say? I don’t know enough about the effects of copper to argue that she’s wrong, but I know for sure that cutting nuts and beans out of my system is not the answer. It’s all her wanting me to eat meat. I know she only wants what’s best for me, but it’s just not going to happen. Maybe 5, 6 years from now, but not now. Since I’m certain you have nutrition all figured out, could you help me? It’s like this every time I see her. I love her, but I don’t know what to say. I’ve never been good at debating. I need cold, hard facts. Please help me! I hate that I don’t know what to say. It annoys me. Thank you Cassey!

  37. I’m currently trying to adopt raw vegan diet, thanks for the info! :)

  38. Raw vegan is another step up. :) I’ve been eating this way for years and feel amazing. It’s a very clean, simple, healing, and satisfying diet/lifestyle. <3
    If you're interested, some awesome resources are The 80/10/10 Diet by Dr. Doug Graham, 30bananasaday.com, and YouTubers like fullyrawkristina, easytoberaw, and rawfoodfreedom.

  39. Hey, @ Mary, just zoom in, take a picture with ur phone, write it down on a word document, or zoom in, and copy and paste it to ur email or a word document :) hope that helps.
    GOOD LUCK!

  40. =( I can’t download the plan without paying $9

  41. You can find them at Trader Joes and whole foosds c: I’m also 13 I want to be vegan but my mother keeps saying ‘NO! You won’t eat anything like that!’ So do any of you know some good recipes? Oh! And depending on where you live, person from above haha you can find vegan restaurants.

  42. As a vegan of almost a decade, the diet itself doesn’t necessary elicit weight loss. You will lose a small amount, depending on your body, initially due to cutting your intake of animal products, which are high in fat.

    However, the vegan way of eating is not a weight loss tool, and should never be exploited as such. It is about compassion for animals and not exploiting them for our unnecessary gain. It is just as easy to over eat, and eat unhealthy as a vegan as it is for someone eating meat and dairy.

    I’ve had my qualms with Cassie on various issues, such as fat-phobia and body shaming, but veganism is not, I repeat, absolutely not a weight loss tool and should not be displayed as such.

    Also, Ezekiel bread is over priced and any other whole wheat bread (check to make sure it does not contain dairy, etc) will do just fine in this meal plan.

  43. It should. Most vegans are really skinny but you should exercise whilst doing this is you want maximum results.

  44. http://www.youtube.com/watch?v=yRwwxh7b4d0
    I know it’s really difficult especially when you are a teenager and starting to become vegan.. I’m 13 so i know.. well I jst have like 6 months of being a vegan so I don’t really know much about this lifestyle.. but what I do is buy those processed food like vegan nuggets, burgers, corndogs,etc is not healthy and is a little expensive.. I don’t really know how much do you plan to spend on this but I spend in my monthly family shop $60-90

  45. Is there anyway to get this vegan challenge without paying premium reader on Scribd? I’m from Slovenia and I cannot pay it by any chance :(

  46. Danielle says:

    When is the next Vegan Challenge? I’m a vegetarian and I want to make the leap to vegan. I’d really like to do a 90 day challenge!!

  47. Hey! I was really just looking for your videos and vegan challange meal plan sheet! I remember when you did it, I couldn’t bring myself to leave eggs and cheese for a day let alone a few weeks. But I went vegetarian, and the more I read up about animal welfare, environmental impact and health benefits of veganism (although the B12 stuff is a bit sketchy) I went cold turkey vegan. Now I’m using your meal plan to help me mix it up and for quantity balance. Cheers!

  48. celeste says:

    I am vegan, and I thought these were some great meals, but for meat eaters may be a little expensive or difficult if you are just starting or experimenting with a vegan diet. However, I think it is great that you provided meals with all the nutrients that your body needs because a lot of people think that just eating veggies and tofu is enough, but it is absolutely not! Vegans can miss out on a lot of essential nutrients if they are not careful.

  49. Hi Cassey, I am going up to see my family this week but, on Sunday my grandma wants to take me out to White Spot. And there is no Vegan choices on the menu besides plan salad and no dressing. Should I just have the salad and then eat something when I get home? Thanks and this meal plan is amazing. :)

  50. Will this diet help me lose weight?

  51. Wow thank you! I am a vegan already and it is a PAIN to put together my own meal plans (Ive never been much of a calorie counter so trying to find out the calories and nutritional value of everything I eat is a pain).
    I will definitely add this to my current meal plan to add some variety!

  52. Wooooo!! I’m an almost vegan (I still eat eggs and honey) and this sounds amazing! I made the Asparagus and Tofu Stir Fry last night sans quinoa and veggie broth and it was still super delish! Since I couldn’t find any quinoa at my small town’s store, I thought I would use brown rice. It burned and I gave up on that. No veggie broth was not a problem! I just used water with a little bit of Herbamare (salt infused with veggies) and I always use Braggs Liquid Aminos in place of soy sauce. Thank you, Cassey! :)

  53. Hey Cassey,
    I’m so excited about this challenge , I’d really like you to do a post\video with your workout routine – what you do each day and when, cause I’m really confused. I was working out 5 times a week doing your pilates and cardio workouts and now i want to work out about 3 times a week but i don’t know what exercises i should do (i was doing exercises for different parts of my body each day – sunday total body workout, monday-arms and back, tuesday-abs and obliques ……) Should i combine those and to the same routine ?

  54. awesome, thanks! and i assume you mean 8 min :)

  55. Thanks Cassey! I will miss my fish, eggs, cheese, chicken, Quest bars and honey on my peanut butter and banana sandwich but will do my best to tough out the full two weeks of the challenge. I started today and am keeping a journal of my meals and stats. I weighed myself and took measurements this morning so I can have a better idea of what the results really are. I’m a type B, not an A, so will be close but not measuring out quantities of everything. I expect that the discipline alone of eating the right meals and snacks will make a difference regardless. I needed a kick to get myself back to where I was last year at this time, so it’s a perfect opportunity to get my eating habits back in control along with better scheduled workouts.

  56. yum!! question- how much tempeh should we use for Monday’s dinner?
    I have tempeh that is half a package for 240 calories as a serving size but the meal plan says 160 cals…how much should we use?

  57. I am waaaaay too close to cheese to go completely vegan, but I do love new vegan meals and snack ideas. Thanks so much for posting this! :)

  58. Am I missing something? Where is week 2 of the meal plan?

    I would hope it’s not just expected we repeat week 1…

  59. No, Cassey was just trying to be brief. It’s not a raw diet.

  60. Hi Cassey,

    Thank for this challenge! Can’t wait to start it!

    For Monday’s breakfast, does the dry oats listed means that we are supposed to eat the oats raw, uncooked? I’ve read articles about phylic acids in oats and its side effects, so would like to confirm with you is a truth or myth? Can we eat dry oats raw, uncooked, or with cold milk without any additional cooking or heating?

    Thanks Cassey, <3 <3 <3 ur efforts

  61. Hi Cassey,

    Thanks for the meal plan! Have been longing for this one! :) By the way, just to ask a thing: for Monday’s breakfast – dry oats, do you mean we eat it raw, uncooked? I’ve read articles about phytic acid in oats, and how you need to soak them for at least a day at room temperature to diminish the phytic acid’s effects. Wonder if its true or simply a myth? HOPE you can pls pls clarify this question for me. Thanks, love you <3

    One more suggestion: Would love love love if you could do videos for each of the meals listed in the Vegan Challenge. Teehee

  62. Thanks Cassey! I’m definitely going to be trying this & modifying/substituting some recipes for others since I have a whole host of food allergies that I have to contend with…. but overall, the bulk of your hard work will be used :)

    I often wonder if my asthma (which got really bad for a while, but lessened when I went gluten free due to intolerance issues) will lessen even more once the dairy is cut out. Going to be hard giving up milk for coffee, and cheeses…. oh my gosh, THAT might kill me! Hahahaha :)

  63. 8 hours?! wouldn’t they burn to a crisp? do you mean 8 minutes?

  64. Waaaahhh it’s not working! I can’t download it/see it my computer won’t let me :O

  65. Hi Cassey,

    How much cardio did you do in addition to the bikini blaster?

  66. Hi! Great challenge! Unfortunatetly i live in Italy and some of the ingredients are a bit hard for me to find but good luck with it!! I’m doing the bikini blaster videos though… love them :)))))

  67. I’m sooo excited to try this!

    I’ll be starting about a week late. I still have plenty of Chobani to eat through… and will be eating out/cooking with friends/family a couple times this week, as well as gathering some of the ingredients. I live in a small town, so the closest Whole Foods is almost an hour away… Trader Joe’s is about 35 minutes, so it’s doable, it’ll just take til the end of this week to gather… and I ordered Life’s Basics Unsweetened Plant Protein (since TIU was out of their Fit Protein. Boooo.)… I have Muscle Milk and ON’s Whey and Oats, but obviously those aren’t vegan.

    I’m kind of a health food nut, so this sounds absolutely delicious! Not a fan of mushrooms though… so I’ll try to find something I can substitute… maybe enoki mushrooms for the tofu scramble, since for some reason, I actually like those…

    Anyway, I sorta rambled on, but thanks so much for putting this together! I’ll let you know how it goes. :)

  68. what a fun challenge! Good luck with it!

  69. please adjust it to what you feel is good for your body – this is a general baseline.

  70. do bikini blaster!!

  71. yes that’s just a baseline, please adjust!

  72. OOPS!!! I totally forgot that one. For eggplant, bake thin slices at 425F for 8 hrs sprayed lighty w cooking spray! Then let cool and lower temp to 350F. When eggplant is cool enough to handle, dip them into the soy sauce liquid smoke concoction and return to oven for about 3 min. The tofu, usually, just sautee!

  73. Sabrina says:

    Best hummus ever!

  74. This looks delish but a lot of the recipes don’t come with instructions – such as the eggplant bacon and a few of the tofu things. Do you really mean just eat the eggplant and tofu without grilling etc? Tofu straight out of the package is a little gross but let me know if i am missing something here!

  75. Honestly the meal plan doesn’t sound very appetizing to me. Plus I haven’t heard of a lot of the ingredients and have no idea where I’d even purchase them. Not so sure how well I will do with this.

  76. Is the serving size on the hummus correct? I measured out 1/2 cup and only got about 3 servings. Should it be 1/4 cup?

    Either way, I made it and it’s delicious!

  77. danielle says:

    this looks great! can i get most of this stuff at trader joes? like the textured vegetable protein and the nondairy vanilla protein and rice protein? this will be difficult but I’m gonna try my best to stick with it!

  78. Amaaaazing, thank you so much! I’m going to change some things and trade them for other vegan alternatives, mostly, because it would be too expensive otherwise or because I don’t know where to get it in Germany. But all in all: Looks good!
    Going to start on June 01, because I’m out of money right now, but I’m going to do this for 2 weeks!

  79. This looks great! I’m excited to start this. But I noticed the total calories was kinda low –1300’s. I wonder if I’ll feel hungry a lot. I’m nursing so I’ll be adding more calories anyway. Thanks for doing this for all of us.

  80. I am sooo excited for this!! The meal plan sounds delicious! I bet so many people will stick to a vegan diet after this- it just tastes so much better and you will FEEL so much better as well!

  81. thanks cassey..oh n did i mention how much i lub u for doin dis..
    and ..can you cum up woth a workout plan to go along pls pretty pretty pls..
    n i luv u..u r my lifesaver..:D

  82. Ugh, I have no money right now. I’m stuck eating oatmeal and fruit allll the tiiiime :( I really wanted to try this..

  83. the calorie intake sounds way too low…

  84. Did you enter the code at the bottom? You gotta enter memorial50, then it will substract shipping.

  85. I won’t be able to partake in the challenge but still loving and regularly doing your work outs. Your arms are perfect, no flab and the right amount of muscle. Seriously I am about to get do push ups and get out my dumbbells so that I can get arms like those!

  86. Hooray for free shipping!!! BUT — I’m about to place my order and it looks like I’m going to be charged for shipping… I’m assuming that you’ll take care of that before my card is processed?

  87. Thanks Cassey!! I have always wanted to try going vegan but wasn’t sure how to go about it. Your meal plan looks delicious! I can’t wait to try all the yummy food! I am going to a barbeque tonight so are Boca burgers okay to bring along with me? Wish me luck!

  88. It sounds great!
    I’m starting today :)

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