Free Sample Vegan Meal Plan!

Free Sample Vegan Meal Plan!

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!

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!!??

“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 🙂

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

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

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

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

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:

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?