14 Day Vegan Plan: Lose weight and improve your health in just 14 days (2016)
Chapter 3. Diet Plan (14 Day Guide)
In order to get the most from your diet plan, you may want to think about giving yourself a bit of an advantage. If you're thinking of going vegan so that you can lose some weight, and improve your health, then check out the advice that I have written below:
Water
Staying hydrated is so important, not only does it ensure your body isn't lacking fluids, but it's also essential in other ways too. Drinking enough water will leave you feeling less stressed, it will help to banish toxins, and your skin will be so much better for it. Incredibly, having enough water will also help you to lose weight, and sleep better at night. There really is no reason for you not to have 8 glasses of water per day.
Exercise
Exercise is crucial if you want to stay in shape, and as you'll have more energy thanks to your vegan diet, you'll feel more inclined to exercise. Don't assume that because you're not consuming meat and dairy products that you cannot exercises. If vegan bodybuilders can exercise without eating meat, you can too.
Meal times
Meal times should be a regular thing, and you should never skip a meal, even if you're not feeling hungry. Always have something to eat, as it will get your metabolism going, and that means you're more likely to lose weight.
Another important note, is that you should never skip breakfast. Those who don't have any breakfast are more likely to be overweight. This is because breakfast gets your metabolism working, and it gives you the energy you need to get going.
Below you will find a guide as to the kinds of foods you should think about eating during your 14 day vegan plan. This guide is just as suggestion, and you may find that you prefer to eat other meals.
Take a look at the plan below, and tailor it to your needs and tastes if you wish. One of the most important things you should do, is to enjoy eating a vegan diet, as you're likely to have more success.
*Please note, the recipes for some of the dishes can be found in the next chapter.
Day One
Breakfast: Fortified breakfast cereal or mango and coconut smoothie
Snack: Peanut butter and pecan bites
Lunch: Chickpea salad
Snack: A piece of fruit or vegan yogurt
Dinner: Chickpea and spinach curry
Day Two
Breakfast: Fortified breakfast cereal or mushroom and tomato pancakes
Snack: Fruit
Lunch: Japanese noodles
Snack: A piece of fruit or vegan yogurt
Dinner: Lentil lasagna
Day Three
Breakfast: Fortified breakfast cereal or vegan yogurt with granola
Snack: Trail mix
Lunch: Spinach salad
Snack: A piece of fruit or vegan yogurt
Dinner: The meal of your choice (Treat yourself)
Day Four
Breakfast: Fortified breakfast cereal or a bagel with vegan-friendly cream cheese
Snack: Fruit smoothie
Lunch: Mexican salad
Snack: A piece of fruit or vegan yogurt
Dinner: Baked potato with vegan-friendly eggs and salad
Day Five
Breakfast: Fortified breakfast cereal or Scrambled tofu
Snack: Apricot protein bar
Lunch: Coconut and bean soup
Snack: A piece of fruit or vegan yogurt
Dinner: Loaded bell peppers
Day Six
Breakfast: Fortified breakfast cereal or Vegan-friendly French toast
Snack: Seed mix
Lunch: Tofu with tamarind
Snack: A piece of fruit or vegan yogurt
Dinner: Veggie burgers with salad
Day Seven
Breakfast: Fortified breakfast cereal or non-dairy yogurt with fruit
Snack: An apple or orange
Lunch: Baked potato with vegetables
Snack: A piece of fruit or vegan yogurt
Dinner: Quick veg pasta
Day Eight
Breakfast: Fortified breakfast cereal or mango and coconut smoothie
Snack: Peanut butter and pecan bites (Energy bites)
Lunch: Chickpea salad
Snack: A piece of fruit or vegan yogurt
Dinner: Chickpea and spinach curry
Day Nine
Breakfast: Fortified breakfast cereal or mushroom and tomato pancakes
Snack: Fruit
Lunch: Japanese noodles
Snack: A piece of fruit or vegan yogurt
Dinner: Lentil lasagna
Day Ten
Breakfast: Fortified breakfast cereal or vegan yogurt with granola
Snack: Trail mix
Lunch: Spinach salad
Snack: A piece of fruit or vegan yogurt
Dinner: The meal of your choice (Treat yourself)
Day Eleven
Breakfast: Fortified breakfast cereal or a bagel with vegan-friendly cream cheese
Snack: Fruit smoothie
Lunch: Mexican salad
Snack: A piece of fruit or vegan yogurt
Dinner: Baked potato with vegan-friendly eggs and salad
Day Twelve
Breakfast: Fortified breakfast cereal or Scrambled tofu
Snack: Apricot protein bar
Lunch: Coconut and bean soup
Snack: A piece of fruit or vegan yogurt
Dinner: Loaded bell peppers
Day Thirteen
Breakfast: Fortified breakfast cereal or Vegan-friendly French toast
Snack: Seed mix
Lunch: Tofu with tamarind
Snack: A piece of fruit or vegan yogurt
Dinner: Veggie burgers with salad
Day Fourteen
Breakfast: Fortified breakfast cereal or non-dairy yogurt with fruit
Snack: An apple or orange
Lunch: Baked potato with vegetables
Snack: A piece of fruit or vegan yogurt
Dinner: Quick veg pasta
The 14 day vegan plan is a very healthy and sustainable plan that can help you to improve your health, give you a lot more energy, and help you to lose weight. This plan has been specifically designed to ensure that you enjoy a balanced and tasty diet, while ensuring that you also have a lot less impact on the environment. The plan also allows you to stay meat and dairy-free, without missing foods that are unethical to eat.