7-Day Metabolism Makeover
Your Vegan Meal Plan
Monday
Breakfast
Snack
Lunch
Oatmeal Fruit
Smoothie (FMD)
using 1 cup
frozen berries
1 apple, sliced
with cinnamon
sprinkled on top
Tuesday
Oatmeal w/ 1
cup frozen
peaches and
cinnamon
1 cup frozen
berries
Sweet Potato
and Broccoli
Saute (CB) with
Vegetarian Lentil ½ cup quinoa. 1
Chili (CB)
apple.
Snack
1 orange
1 orange
Dinner
Sweet Potato
and Broccoli
Vegetable Curry
Saute (CB) with with Brown Rice
½ cup quinoa
(CB).
Recipe Sources:
The Fast Metabolism Diet Book and eBook = FMD
Wednesday
Thursday
Friday
Saturday
Sunday
Spinach and
Mushroom
Scramble (CB); TempehSub 4 oz. tofu for Mushroom Hash
turkey bacon
(CB)
1/2 cup steamed
edamame with 2 oz. Peppery
sea salt
Tofu Jerky (CB)
Tempeh1/2 cup oatmeal
Mushroom Hash
with 1/4 cup raw
(CB) w/ 1/2
Black Bean and almonds and 1
avocado and 1 Tomato Toast
cup frozen
cup peaches
(CB)*
berries
2 tbls. raw
almond butter 1/3 cup hummus 1/4 cup raw
and celery sticks with carrot sticks almonds
Vegetarian Lentil
Chili with 1/4
Edamame
avocado and 2
Long and Slow
Chopped
Tempeh
tbls. sunflower Wild Rice and
Eggplant Stew
Confetti Salad Vegetable Stew seeds. 1 cup
Black-Bean Salad (CB). 1 cup
(CB)
(CB)
frozen peaches (CB)
frozen berries
Creamy
1/4 cup raw
1/2 cup steamed Guacamole
cashews with
1/3 cup hummus
2 oz. Peppery
edamame with (FMD) with
strips of red bell with cucumber
Tofu Jerky (CB) sea salt
cucumber slices pepper
slices
4 cups spinach
salad topped
with
mushrooms,
Sweet Potato
cucumber, green Vegetable Curry Shepherd's Pie
beans and
(CB) w/ 1/2 cup (CB). Use almond Long and Slow
Tempeh
balsamic vinegar. quinoa and 1/4 milk instead of Eggplant Stew
Vegetable Stew Top with 4 oz. cup chopped
rice milk. Green (CB) with 1/2
(CB)
extra firm tofu almonds
salad
avocado
The Fast Metabolism Diet Cookbook = CB
*Gluten-free: Serve with ½ cup cooked quinoa instead of toast
FastMetabolismDiet.com website = W
7-dayMetabolism Makeover
Your Vegan Grocery List
Quantities are the minimum you’ll need for the 7 days. But feel free to stock up!
DRY GOODS
•Steel cut oats, 1 cup (1 ½ cups for larger portions)
Old fashioned are fine if you can’t find steel cut
•Quinoa
•Brown rice, 1 lb.
•Sprouted-grain bread, 1 slice (1 ½ slices for larger
portions)
Check your store’s gluten-free section, sometimes
in the freezer section
•Wild rice
•Lentils, 2 cups
•Organic vegetable broth, 3 32-oz. boxes
•Raw almonds, ¾ cup (1 ¼ cups for larger portions)
•Raw cashews ¼ cup (3/8 cup for larger portions)
•Raw almond butter, 2 tablespoons (3 tablespoons
for larger portions)
•Raw sunflower seeds, 2 tablespoons (3
tablespoons for larger portions)
•Canned black beans, 2 15-oz. cans
•Canned garbanzo beans, 3 15-oz. cans
•Canned white beans, 2 15-oz. cans
•Tomato paste, 2 6-oz. cans
•Pepperoncini, ¼ cup diced
•Xylitol or stevia
FROZEN
•Frozen mixed berries , 4 cups
or 6 cups if using larger portions
•Frozen peaches, 3 cups
or 5 cups if using larger portions
•Shelled edamame (soy beans), 1 ½
cups (2 ¼ cups for larger portions)
DAIRY/REFRIGERATED
•Unsweetened almond milk
Coconut milk is also fine
•Hummus, 2/3 cup (1 cup for larger
portions)
•Plain soy tempeh, 16 oz.
24 oz. if using larger portions
•Plain extra-firm tofu, 24 oz. (36 oz.
for larger portions)
VEGETABLES
•Mushrooms, 16 oz.
•Yellow onions, 5
•Red onions, 2
•Spinach, 1 lb.
•Romaine lettuce, 1 head
•Cucumbers, 3 large
•Tomatoes, 8
•Avocados, 3 (or 5 if using larger portions)
•Green cabbage, 2 cups shredded
•Red bell peppers, 3
•Green onions, 1 bunch
•Broccoli florets, 6 cups
•Kale, 1 small bunch
•Celery
FRESH HERBS
•Sweet potatoes, 4 large plus 4 medium
•Green beans, 4 cups.
•Cilantro, 1 small bunch
•Garlic, 2 heads
•Cauliflower , 1 ½ cups florets
•Eggplant, 1 medium
FRESH FRUIT
•Leeks, 1 cup chopped
•Carrots, 1 lb.
•Apples, 2 (3 if using larger portions)
•Oranges, 2 (3 if using larger portions)
•Limes, 1
•Lemons, 1
7-day Metabolism Makeover
Your Vegan Grocery List
Spices and staples
DRIED SPICES/CONDIMENTS
•Sea salt
•Black pepper
•Cinnamon
•Red pepper flakes
•Nutmeg
•Cumin
•Chili powder
•Onion powder
•Oregano
•Basil
•Curry powder
•Celery seed
•Thyme
•Liquid smoke
•Bay leaf
•Basil
•Turmeric
•Coconut vinegar
Substitute apple cider vinegar if you can’t find
coconut vinegar
•Grapeseed oil
Olive oil is also fine
•Tamari
•Coconut aminos
Substitute tamari or Bragg’s Liquid Aminos if you
can’t find coconut aminos
•Balsamic vinegar
•Safflower mayo
See FastMetabolismDiet.com for a recipe if you
can’t find in stores
Shopping Notes:
Don’t like a particular veggie or fruit? You can substitute with another
phase-specific item.
You might want to pick up extra veggies for snacking.
We’ve given minimum ingredient quantities to make a week’s worth of
recipes (you’ll often have some leftovers). When no quantity is listed,
assume that a standard container will contain plenty of the ingredient.
We’ve also noted when you’ll need a larger quantity for those using 1 ½
portions (20+ lbs. weight loss goal).
For a few items, like almond butter, you only need a couple of
tablespoons. You could substitute a different snack, or choose a different
nut butter.
For stevia and xylitol. You don’t have to buy both – you can choose one
or the other and substitute in recipes. 1 tsp. of xylitol is equivalent to about
1/8 tsp. of stevia.