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Free Sample Vegan Meal Plan!
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October 23, 2016

Free Sample Vegan Meal Plan!

vegan meal

Hey Guys!

When I wrote the first PIIT28 meal plans along with Erin, we thought we covered all our bases in terms of macros, taste, and simplicity! It felt so good to FINALLY be done after a year of recipe testing, nutritional calculations, and ebook designing.

All was good with the regular plan, but then, we got some very direct, immediate feedback on the vegan plan. People wanted less tofu, less seitan, less tempeh, and more natural plant foods in the meals. Just because it fit in the “vegan” category, didn’t mean it was vegan in heart and soul – which is what we learned after reading through the emails from you guys. Though we were surprised, we welcomed it and wanted to understand it better!

We worked really tediously, but passionately over the past several months trying to figure out how to get you guys your protein, carbs, and fat in a proportional manner that still tasted AMAZING and FLAVORFUL. Erin deserves the credit for her constant innovation with the recipes. Her desire to make you guys happy drove her to create 150+ vegan recipes that would keep you heart and your stomach full.

Many a taste test later, I’m soooooooo proud to FINALLY announce the completely revamped PIIT28 Vegan meal plan, The 28 Day Reset – Plant Based Power!

28-day-reset-vegan

The 28 Day Reset is a month long program that “resets” your body helps you omit specific things from your diet that may be causing your bloating, inflammation, allergies, and weight gain issues.

There’s a lot of stuff in our food that we don’t even know we’re eating!! So, the goal of the 28 Reset is to clean you from the inside out and detect what’s keeping you from looking and feeling your best.

The Reset will ask you to omit added sugar, gluten and dairy. (Don’t worry, there’s lots you CAN eat!) We focus on stabilizing your blood sugar at each meal, while eating a variety of colorful fruits, veggies and high-quality plant-based protein to fuel you through your intense PIIT28 workouts.

Check out how AMAZING Kristen @piitbridekristen looks after just 28 days!!??

piit28 before and after
“I cannot believe these photos!! Here are my befores (left) and #day28 afters (right) that I took yesterday. I lost 8 lbs and 9 inches overall! I am so unbelievably pumped right now!! You better believe I’m doing another round! I feel so much better and stronger than I did 28 days ago. In fact, just finished my #day29 workout!! I also have to give credit where it is due in my diet. I’ve been doing the #28dayreset in conjunction with piit28 and I think it has made all the difference. Yummy food, no calorie counting and amazing results! What more could I ask for?!? I even cheated a little and still got amazing results. “

I’m so so proud of Kristen!!!

Look, anyone can go on a calorie-restrictive diet and lose weight fast. It’s usually a sprint to the finish line, but the aftermath leaves you worse than where you began and can even cause metabolic damage/disruption. That’s why the 28 Day Reset is so different! You get to eat 5 times per day so you never feel hungry, and you get rid of all the junk keeping you at your current weight.

I’m going to teach you how to create meals that aren’t overloaded with carbs while offering too little protein – which is one reason people get stuck on their weight-loss journeys. When it’s a SMART vegan plan, versus one that includes processed vegan baked goods and boxed ingredients, it can take your body and your health to new heights!

If you’re thinking about going on this 28 day challenge, I say, just do it – whether it’s the Regular 28 Day Reset or the Vegan 28 Day Reset. Don’t overthink it. All you have to do is eat in a new way, and you will be AMAZED at what will happen. Remember when I said your nutrition is 80% of the way you look and feel? IT IS VERY IMPORTANT. If you want to be 100% healthy, it’s not just the workouts, it’s the food too.

If you’ve ever wondered about being vegetarian (can have dairy, eggs, honey etc.) or vegan (no animal products at all), I think you should try it out and see how it makes you feel. Also, no one says you have to go vegan 24/7! You can start with a meatless Monday if you’re curious, and progress from there. I’m not vegan, but I choose to make, and order, vegan dishes several times throughout my week because I love it!

If you’re not sure about 28 days, fine. Here is a FREE sample meal plan (5 recipes) from The 28 Day Reset that you can try out before you fully commit 🙂

pumpedit3

Meal #1 Breakfast:

OVERNIGHT PUMPKIN PIE OATS

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Chill Time: 8 hrs

Ingredients:

  • 1/3 cup dry oats
  • 1/4 cup canned pumpkin
  • 1/3 cup unsweetened almond milk
  • 1 tablespoon hemp seeds
  • Cinnamon to taste
  • Stevia to taste
  • 1 tablespoon crushed walnuts (optional)

Method:

  1. Add everything to a bowl or jar and stir well to combine. Refrigerate overnight, and serve cold (or heat, if you like).

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

quinoa-cauli-sushi

Meal #2 Lunch:

QUINOA-CAULI SUSHI 

Yield: 1 serving

Serving Size: 1 wrap

Prep Time: 5 min

Cook Time: 20 min

Ingredients:

  • 2 cups cauliflower florets
  • 1/4 cup cooked quinoa
  • 1 teaspoon soy sauce alternative (Bragg’s, Tamari)
  • 3 tablespoons shelled edamame
  • 1/4 cup red bell pepper, sliced thin
  • 2 tablespoons shredded carrot
  • 1/4 avocado, sliced thin
  • 1 sheet nori

Method:

  1. Preheat oven to 400°F. Remove stems from cauliflower and chop florets slightly. Place into a food processor and pulse until it resembles rice.
  2. Lay cauliflower on a nonstick baking sheet and roast for 20 minutes. Cool slightly
  3. Place into a clean towel and squeeze out all of the liquid. Add to a bowl with quinoa and soy sauce and stir together so it’s slightly sticky.
  4. Spoon quinoa mixture onto the edge of the nori. Press edamame into the “rice” and lay down slices of bell pepper, carrot and avocado. Carefully roll up and slice in half. If there’s too much filling, use a second sheet of nori and make two smaller ones. Eat them all!

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

strawcheesesmall

Meal/Snack #3:

STRAWBERRY CHEESECAKE SHAKE 

Yield: 1 serving

Serving Size: 1 shake

Prep Time: 5 min

Ingredients:

  • 1 3/4 cups ice
  • 1 cup unsweetened cashew, coconut or almond milk
  • 1 cup strawberries, stems removed
  • 1/4 cup raw cashews
  • 1 tablespoon chia seeds
  • 2 packets stevia, or to taste

Method:

  1. Place everything into a high-powered blender and process until smooth. Adjust ice to reach desired consistency.

Nutrition Info:

Calories: 306 | Protein: 10g | Fat: 20g | Net Carbs: 16g | Fiber: 9g

almond-noodle-bowl-small

Meal #4 Dinner:

ALMOND NOODLE BOWL

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 10 min

Ingredients:

  • 2 tablespoons crunchy almond butter (or peanut butter)
  • 1 tablespoon lime juice
  • 1 tablespoons coconut aminos or tamari
  • 1 tablespoon nutritional yeast
  • Pinch of stevia
  • 1 tablespoon water, if needed
  • 2 medium zucchini
  • 1/2 cup snap peas
  • 1/4 cup shredded carrot or bell pepper

Method:

  1. In a small bowl, whisk together the nut butter, lime juice, coconut aminos, yeast and stevia. Add water if mixture is too thick.
  2. Spiralize the zucchini, or use a vegetable peeler to create ribbons.
  3. Toss everything together, and serve. Or, to heat, simply add to a pan over medium heat and warm through for 1-2 minutes.

Nutrition Info:

Calories: 337 | Protein: 16g | Fat: 19.5g | Net Carbs: 22g | Fiber: 11g

fruit3-sm

Meal/Snack/Dessert #5:

COCONUT WHIP FRUIT SALAD

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 5 min

Ingredients:

  • 3/4 cup strawberries, sliced
  • 1/2 cup blackberries
  • 1 tablespoon shredded coconut
  • 2 tablespoons coconut cream (chilled until firm)
  • 1 packet stevia
  • 2 teaspoons cacao nibs (optional)

Method:

  1. Add fruit to a bowl.
  2. Stir stevia into coconut cream.
  3. Spoon coconut whip onto berries and top with coconut and cacao nibs, if using, and serve.

Nutrition Info:

Calories: 219 | Protein: 4g | Fat: 15g | Net Carbs: 12g | Fiber: 10g

UMMMMM YUMMMMMM!!!!!! I’m salivating!!!! See, it’s not all just kale salads and vegetable broth. It’s delicious, colorful, tasty food!

If you’re STILLLLL wondering whether or not you wanna try a vegan diet, then here are 10 reasons that may sway you to take the challenge.

Top 10 Health Benefits of a Plant-Based Diet:

  1. FIBER. Smart plant-based diets include tons of fiber from fruits and vegetables. Fiber helps your digestive system, assists with bowel movements and can reduce your risk of some types of cancer.
  2. ANTIOXIDANTS. There’s no denying a plate full of color delivers tons of cancer-fighting antioxidants to your body. Vegans and vegetarians tend to make up most of their plates with more color, which means more protection for the body’s cells.
  3. CARDIOVASCULAR DISEASE REDUCTION. Studies show eliminating meat and dairy reduces the risk of cardiovascular disease, as well as Type 2 diabetes and strokes.
  4. BREAST CANCER. Regions where women consume less animal products have the lowest incidence of breast cancer.
  5. GLOW. Smart vegan diets have been shown to beautify, likely due to the healthy fats from olives, avocados and nuts. As a result, skin is clearer, hair shinier, nails stronger, with less body odor and bad breath.
  6. INFLAMMATION. Dairy is a common inflammatory food, and eggs and seafood are common allergens. Omitting these from your diet can reduce inflammation and eliminate allergies (which can also help with weight loss).
  7. HORMONES & ANTIBIOTICS. It’s no secret our food supply is fed products they shouldn’t be eating in order to fatten them up, and that many animals receive antibiotics to increase their size and ward off infections. Those go into our bodies when we eat them and can disrupt our hormone balance.
  8. IMMUNE BOOST. Because of all the phytochemicals and vitamins, many vegans report they’re sick much less than when they ate an animal-based diet.
  9. REDUCED BMI. Smart plant-based diets (not the processed ones!) have a significant effect on BMI, meaning that non-meat eaters have healthier body weights. (Keep in mind, that comparison is done against the TYPICAL American diet.  It’s very possible to have a very healthy BMI if you eat a clean diet, even if it contains animal products).
  10. LONGEVITY. Reports show that vegans and vegetarian live 3+ years longer than meat-eaters.

Ok guys, are you ready to take the challenge?!! Go full force and do the PIIT28 workouts with the 28 Day Reset too if you want the best and most dramatic results:

piit-28-and-vegan

But if you’re not sure about making the plant switch – no worries, you can always get the regular PIIT Power Pack here.

I just got back from New Zealand where I was not eating clean (let’s just say I had A LOT OF CROISSANTS and I did not regret a second of it!), so I am excited to get back on track with my diet. The Reset always does the trick! Plus, I have some very important photoshoots coming up, so I want look and feel my best too!

Let’s do this together k?

love-cassey-transparent-150px

30 thoughts on “Free Sample Vegan Meal Plan!”

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  1. Dave Hedrick says:

    I am so grateful I found your post, you are inspiring me to make a vegan meal plan. You’ve really covered up almost all the possible tips should follow to make a weight loss plan. I have been thinking of make a weight loss plan. Actually, I got a lot of information from your blog which can help to make a vegan meal plan. Thanks.

  2. John Robert says:

    Hi, Thanks for your top-notch article. Actually, A vegan diet is a plant-based diet, free from meat, dairy and eggs and has shown to help reduce obesity, heart disease and eliminate toxins in the body. It’s essential to have a balanced diet of vegetables beans, pulses and grains and decide whether to add supplements such as flax seed oil or omega 3.

  3. marryclaire says:

    Lovely post !! Feel good to read this article, thanks and keeps sharing 🙂

  4. Tonia Finke says:

    Is there a discount code or anything if you have previously purchased the regular 28 Day Reset? I like to make 2-3 meals a week Vegetarian and want to stick to the plan but am not really wanting to spend another $70 for it. Just was curious!

  5. Rebecca Mckeever-Powell says:

    I live on a military base and I only have a Halongen Hob and a miscrowave to cook with. Which PITT pls would have more recipes to cook with these items?

    ☺️

  6. Kyra Wyllie says:

    I know you are not allowed to eat added sugars but are you allowed to use natural sweeteners like agave and honey?

  7. Jen Lanb says:

    are the recipes diverse? and how do they taste? Curious before I purchase- Thanks

  8. ash015 says:

    This day add ups to about 50 grams of protein, do other days on the reset meal plan have a higher daily protein total or are you advised to add in a protein shake? I understood that you should aim for about 1 gram per lb body weight/ slightly under that?

    1. Tiffany says:

      That would actually be way too much protein for your kidneys to process. It is a myth that you need that much protein. You can actually flourish on less plant based protein because of the better quality of clean protein it provides and other vitamin and mineral benefits!

  9. True06 says:

    can i use vegan cheese on the 28 day reset?

  10. Linda Le says:

    So i just wanna ask to really make sure, If I go buy the Vegan meal plan on my Piit28 page it will be this new updated one and not an older one right?

    1. blogilates says:

      correct! the updated one!

  11. How do you determine that these meet our calorie requirements, cassey?

    1. Erin says:

      We have a calculator in the portal to address this issue. The Harris-Benedict is a widely used BMR calculator. Once you do that and add in your daily activity, you can gauge if the plan is just right, or if you need to add more calories in by doubling a snack or two.

  12. Amy says:

    I love the meal plans. I just wish alternatives were listed for any of the nut ingredients (almond milk, cashews, etc). I have a severe allergy

    1. Josie says:

      I’m not sure if it would taste right but perhaps in the milk regards you can try substituting it for coconut or rice milk. I feel a rice milk would have more diversity since coconut milk is sweeter unless of course the item you are trying to make is sweet. For nut butters there are actually quite a few alternatives for people with allergens, such as sunflower seed butter, soynut butter, coconut butter or the unsweetened alternative tahini. There is this thing called golden pea butter as well from a brand called the sneaky chef. Hope this helps a little 😀

    2. Erin says:

      We have a FAQ section that talks about swaps. Coconut milk is a great sub, and sunflower seeds and butter and coconut butter are good nuts subs.

  13. Cassie says:

    THANK YOU for this meal plan CASSEY! I am so happy that you’ve created something from honest feedback that not only looks amazing, but also promotes such a healthy and fulfilling lifestyle. I would love to try the cauli-sushi rolls, peanut zoodles and the fruity coco-whip dessert! YUM! ??

  14. Kat says:

    Hi there! I’m not a fan of Stevia at all, is it in most of the recipes, is there a non-sugar/all-natural substitute. Would the recipes be okay with out it? Thanks a ton 🙂

    1. Debbie says:

      For non sugar substitues I use either pureed medjool dates or ripe bananas. Real maple syrup is also an option……just make sure it’s the real deal and not like Mrs.Butterworth.

    2. Erin says:

      Monk fruit or xylitol are good low-zero cal options without the stevia bitterness some people experience. Otherwise, there are no other low calorie options that aren’t artificial. Maybe very small amounts of coconut sugar. But it’s still caloric with carbs.

  15. John says:

    That’s fantastic that you guys really listened to the feedback and came up with this! It looks fantastic and that quinoa sushi is calling my name!

    – J. Munro
    http://foodvacuumsealers.com.au

  16. Shanae says:

    Congrats on the (upcoming?) wedding piitbridekristen.
    Your results are awesome. Also, i really like when before/after pictures show the same outfit 🙂

  17. Brooklyn says:

    YUM! I am vegetarian but I love to make most of my meals vegan. Those sushi rolls look so good!
    I am so jealous of your New Zealand trip. It is my favorite country by far 🙂

    http://www.justbeingbrooklyn.com

  18. tammy says:

    hi i live in Australia and dont have canned pumpkin how much would i need of fresh instead?

    1. Asha says:

      It’s the same amount. Cut a small pumpkin in half and put it in the oven until it’s soft, then scoop out the insides (discard or save the seeds and roast them), and put the flesh in a blender to make it smooth. Then just measure like you would canned pumpkin.

  19. Angelia says:

    How many cups quinoa, red bell pepper and avocado in the quinoa-cauli sushi, and cups of snap peas, and shredded carrot in the almond noodle bowl? These look delicious and I can’t wait to print them when I know the quantities!!

    1. blogilates says:

      Thanks for that call out! I just updated it!

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