{"id":3651,"date":"2025-02-08T05:14:01","date_gmt":"2025-02-08T05:14:01","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/21-day-fix-vegan-meal-prep-guide.html"},"modified":"2025-02-08T05:14:01","modified_gmt":"2025-02-08T05:14:01","slug":"21-day-fix-vegan-meal-prep-guide","status":"publish","type":"post","link":"https:\/\/ozhelp.org.au\/blog\/health\/21-day-fix-vegan-meal-prep-guide.html","title":{"rendered":"21-Day Fix: Vegan Meal Prep Guide"},"content":{"rendered":"

Can vegans follow the 21 Day Fix Eating Plan and still get enough protein? The answer is yes!<\/p>\n

The OzHelp nutrition experts created this vegan meal prep to help vegans practice portion control and still get enough essential nutrients in their diets.<\/p>\n

This menu is slightly lower in protein and higher in carbs than the regular 21 Day Fix Eating Plan, but is equally as healthy and is higher in fiber, which helps with satiety and assists weight loss.<\/p>\n

This vegan meal prep includes a few adjustments to the containers. Red containers contain\u00a0complete proteins, but for vegans, they can also contain beans and other legumes.<\/p>\n

This menu also includes more yellow containers but differentiates between whole grains that are essential to a vegan diet (yellow a) and tubers and more processed carbohydrates (yellow b).<\/p>\n

This meal prep is for the 1,200-1,499 calorie range. You get the following number of Portion-Control Containers per day:<\/strong><\/p>\n

6 Greens<\/strong>2 Purple<\/strong>4 Reds<\/strong>1 Yellow A<\/strong>1 Yellow B<\/strong>1 Blue<\/strong>1 Orange<\/strong>3 tsp.<\/strong><\/p>\n<\/p>\n

Meal 1 (Breakfast):<\/strong> \u00bd cup cooked oatmeal with \u00bd large banana, 1 Tbsp. chia seeds, and \u00bd tsp. ground cinnamon (free) (1 Purple, 1 Yellow A, \u00bd Orange)<\/p>\n

Variations:<\/strong>\u00a0Substitute 1 Tbsp. shredded unsweetened coconut, or 1 Tbsp. flaxseeds, or 1 Tbsp. pepitas for chia seeds.<\/p>\n

Meal 2 (Snack):<\/strong>\u00a01 cup celery stalks with 3 tsp. peanut butter (1 Green, 3 tsp.)<\/p>\n

Meal 3 (Lunch M\/W\/F):<\/strong>\u00a02 6-inch corn tortillas, 1 cup refried beans, 1 cup shredded lettuce, \u00bc cup fresh salsa (free), \u00bc avocado (1 Green, 1 Red,\u00a01 Yellow B, 1 Blue)<\/p>\n

Variations:<\/strong>\u00a0Instead of tacos, the corn tortillas can be lightly coated with nonstick cooking spray and baked at 375\u00b0 F. for 10 to 15 minutes to make a tostada or tortilla chips. The\u00a0rest of the ingredients can be combined to make nachos or a taco salad.<\/p>\n

Meal 3 (Lunch Tue\/Thur):<\/strong>\u00a01 slice sprouted whole-grain bread, 1 cup white beans (mashed after measuring), \u00bd cup sliced cucumber, \u00bc cup sliced red onion, \u00bc cup alfalfa sprouts, \u00bc avocado, balsamic vinegar (free) (1 Green, 1 Red,\u00a01 Yellow B, 1 Blue)<\/p>\n

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\"Vegan<\/p>\n

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Meal 4 (Post-Workout):<\/strong>\u00a01 scoop Tropical Strawberry Shakeology with 1\u00a0cup sliced strawberries (1 Purple, 1 Red)<\/p>\n

Meal 5 (Dinner M\/W\/F):<\/strong> 1\u00bc cup firm tofu, 1 cup shredded cabbage, \u00bd cup shredded carrots, \u00bd cup chopped broccoli, \u00bd cup sliced onions, \u00bd cup spinach, and 1 Tbsp. sesame seeds. Drizzled with reduced-sodium tamari soy sauce (free). Served over 1 cup cauliflower rice (4 Green, 2 Red, \u00bd Orange)<\/p>\n

Meal 5 (Dinner Tue\/Thur):<\/strong> 1\u00bc cup cooked lentils wrapped in 1 cup lettuce leaves with 1 cup cauliflower rice, \u00bd cup sliced red onion, \u00bd cup chopped red (or green) bell peppers, 1 cup chopped tomatoes, drizzled with 1 Tbsp. Lemon Tarragon Vinaigrette\u00a0(or your favorite 21 Day Fix Salad Dressing) (4 Green, 2 Red, \u00bd Orange)<\/p>\n

Variations:<\/strong>\u00a0These ingredients can be combined to make lettuce wraps or lentil salad served over lettuce.<\/p>\n

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21 Day Fix Vegan Meal Prep Grocery List<\/strong><\/h2>\n

Fresh Fruits and Vegetables<\/strong><\/h3>\n

1 container\u00a0alfalfa sprouts2 avocados3 bananas2 medium red bell peppers5 cups cauliflower rice1 bag broccoli florets, or 1 bunch broccoli1 bag\u00a0shredded cabbage (3 cups), or 1 head cabbage1 bag shredded carrots, or 3\u00a0carrots1 bunch celery1 cucumber2 lemons1\u00a0large head romaine lettuce1 head Bibb lettuce6 limes2 onions2 red onions3 shallots1 bag spinach3 containers strawberries1 bunch or small container tarragon4 tomatoes<\/p>\n

Grains\/Seeds\/Nuts\/Nut Butter<\/strong><\/h3>\n

1 loaf sprouted whole -grain bread1 package corn tortillas5 Tbsp. chia seeds3 Tbsp. sesame seeds2 cans cooked lentils\u00a0or 1 cup dry lentils1 \u00bc cups old-fashioned rolled oats (8\u00a0oz.)all-natural peanut butter3 oz. quinoa5 oz. brown rice<\/p>\n

Proteins<\/strong><\/h3>\n

3 packages firm tofu<\/p>\n

Canned Foods<\/strong><\/h3>\n

2 cans vegetarian refried beans2 cans white beans<\/p>\n

Miscellaneous<\/strong><\/h3>\n

1 container tomato salsa<\/p>\n

Pantry<\/strong><\/h3>\n

ground cinnamonDijon mustardolive oilground black peppersea salt or Himalayan\u00a0salt1 bag Tropical Strawberry Shakeologyreduced-sodium tamari soy saucebalsamic vinegar<\/p>\n

All photos by\u00a0Amanda Meixner\u00a0<\/p>\n

Save<\/span><\/p>\n

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