Kayla Itsines Diet Plan Pdf Vegetarian
Vegan BBG Meal Plan Week 1
I am a big fan of the bikini body guide ( and Kayla Itsines ) I discovered her BBG training guide a few 
years ago and was hooked after the first few weeks as I started to see results! I am going to be 100% honest and tell you it has been majorly hard for me to stay committed to the workouts in the past and to stay consistent. It has been an on and off journey for me with her guides until recently; I recommitted to the bikini body guide 1.0 12 week program on February 27th, 2017 and I have been going strong! (I am on week 8!!! yay!!) More on my bikini body guide journey later though… I want to talk about her meal plans!
She recently came out with a new book, The 28 Day Healthy Eating & Lifestyle Guide which I of course had to grab a copy of! What you eat is a huge factor in how your body will respond to the bikini body guide (or any exercise for that matter!)
The book is packed with great information, tons of recipes, and the photos are stunning, but, it sadly does not cater to the vegan BBG girl! So I decided to cater to the vegan BBG girl because I just know that I can't possibly be the only vegan girl into BBG! I have gone through and personally changed all of her recipes for the first week and created a vegan version! If this is something you guys like let me know in the comments below and I will continue to go through her book, week by week and post the vegan versions each week!! Also, after you comment, make sure to subscribe to get the posts in the coming weeks right in your email inbox! Yay!
PS: I HAVE A BRAND NEW VEGAN E-BOOK!
Week 1 Day 1:
Breakfast: Quinoa Porridge with Banana and Dates
1/2 Cup Unsweetened Almond Milk
3 oz Quinoa Flakes
3 1/2 oz Plain Almond Milk Yogurt
1/2 Small Banana
1/2 Teaspoon Vanilla Extract
1-2 Dates // Finely Chopped
Dash of Cinnamon
A.M. Snack: JILLZ Crackers with Beetroot Dip
1 Small Beet // Scrubbed and Grated
2 3/4 oz Cannellini Beans // Drained and Rinsed
1/4 Clove of Garlic // Crushed
1 Pinch of Ground Coriander
1 Pinch of Ground Cumin
1 Pinch of Sweet Paprika
Lemon Juice, Ground Pepper and Himalayan Pink Salt // To Taste
12 JILLZ Crackers
Lunch: Vegan Moroccan Pita
1/4 Teaspoon Cayenne Pepper
1/4 Teaspoon Ground Cinnamon
1/2 Teaspoon Ground Cumin
1/2 Teaspoon Ground Coriander
1/2 Teaspoon Smoked Paprika
1 Teaspoon Himalayan Pink Salt
1/2 Clove of Garlic // Crushed
Juice of 1/2 a Lemon
5 oz Garbanzo Beans // Drained and Rinsed
Avocado Oil Spray
1 Handful of Baby Spinach Leaves
1/4 Medium Red Bell Pepper // De-seeded and Sliced
1/2 Medium Carrot // Grated
1/2 Cup Chopped Cherry Tomatoes
1 Small Whole Wheat Pita
P.M. Snack: Green Smoothie
1/2 Cup Frozen Organic Spinach
1/2 Cup Frozen Organic Mango
1 Handful Organic Kale
1/2 Frozen Banana
1 Tablespoon Raw Almonds
2 Brazil Nuts
1-2 Cups of Coconut Water
Dinner: Coconut Chilli Tofu with Greens and Teriyaki Mushrooms
1/2 Container of Sprouted Organic Tofu
1/4 Cup Light Coconut Milk
Coconut Secret Teriyeki Sauce
Finely Grated Zest and Juice of 1 Lime
1/2 Clove Garlic // Crushed
1 Teaspoon Crushed Red Pepper
1 Teaspoon Coconut Oil
1 Teaspoon Braggs Liquid Aminos
1 Cup Cooked Brown Rice
15 Green Beans // Trimmed and Halved
3 oz Snow Peas
1 Cup Mushrooms // Quartered
1 Tablespoon Chopped Fresh Cilantro
Sesame Seeds
Lime Wedges // To Serve
Week 1 Day 2:
Breakfast: Green Smoothie
(see recipe above)
A.M. Snack: Apple with Sunflower Seed Butter
1 Small Apple // Cored and Sliced
2 Teaspoons of Sunflower Seed Butter
Lunch: Ginger Sesame Salad
2 Generous Handfuls Spring Mix Lettuce
1/4 Yellow Bell Pepper // De-seeded and Thinly Sliced
5 Cherry Tomatos // Halved
1 Medium Carrot // Grated
1/2 Avocado
1/2 Cup Edamame // Shelled and Steamed
1/4 Cup Quinoa
1 Small Handful Spicy Sprouts
1 Samll Handful Bean Sprouts
Drizzle with Vegan Ginger Vinaigrette
Sprinkle with Sesame Seeds
P.M. Snack: Crisp Bread with Hummus and Tomato
2 3/4 Tablespoons of Cava Vegan Traditional Hummus
2 Pieces of Vegan Crisp Bread
1 Medium Tomato // Sliced
Himalayan Pink Salt and Ground Black Pepper // To Taste
Dinner: Roasted Peri Peri Brussel Sprouts with Rice Salad
5 Brussel Sprouts // Rinsed and Halved
Avocado Oil Spray
Lime Wedges // To Serve
Marinade for Brussel Sprouts
1 Clove Garlic // Crushed
3/4 Fresh Ginger // Peeled and Grated
Juice of 1/2 Lemon
Drizzle of Agave
Pinch of Dried Red Pepper Flakes
Pinch of Sweet Paprika
1 Tablespoon Fresh Parsley // Chopped
Himalayan Pink Salt and Ground Black Pepper // To Taste
Rice Salad
1 Cup Cooked Brown Rice
1/4 Green Bell Pepper // De-seeded and Thinly Sliced
1/4 Red Onion // Thinly Sliced
1/2 Lebanese Cucumber // Diced
1 oz Corn Kernels
1 Handful Baby Spinach
Dressing
3 oz Plain Almond Milk Yogurt
Lime Juice // To Taste
1/2 Tablespoon Fresh Cilantro // Chopped
Week 1 Day 3:
Breakfast: Peanut Butter and Banana Toast
2 Slices of Toasted Vegan Whole Wheat Bread
1 Small Banana or 1/2 Medium Banana // Sliced
1 Teaspoon Chia Seeds
1 Tablespoon Peanut Butter
A.M. Snack: Green Smoothie
(see recipe above)
Lunch: Vegan San Choy Bow
1/2 Container of Sprouted Organic Tofu
1 Tablespoon Raw Slivered Almonds
2 oz Rice Vermicelli Noodles
Avocado Oil Spray
1/2 Clove of Garlic // Crushed
1/2 Fresh Ginger // Peeled and Grated
1/4 Lebanese Cucumber //Finely Sliced
1 Handfull Bean Sprouts
1/4 Medium Carrot // Grated
1 Tablespoon Fresh Cilantro // Chopped
1/2 Teaspoon Bragg Liquid Aminos
1/2 Lime // To Serve
3 Large Romaine Leaves
P.M. Snack: Baby Carrots, Hummus and Harissa
15 Baby Carrots
4 Tablespoons Cava Traditional Vegan Hummus
1 Teaspoon Cava Harissa
Dinner: Greek Style Roasted Veggie Plate
1 Red Potato // Washed and Cut into Wedges
1/4 Red Onion // Thinly Sliced
1 Clove Garlic // Crushed
1 Teaspoon Dried Oregano
1 Teaspoon Extra Virgin Olive Oil
Himalayan Pink Salt and Ground Black Pepper // To Taste
1/2 Lemon // To Serve
2 Medium Tomatoes // Cut into Wedges
5 Kalamata Olives
5 Brussell Sprouts // Rinsed and Halved
1 Cup Broccoli
1 Small Handful Fresh Parsley
Week 1 Day 4:
Breakfast: Avocado Toast with Greens
2 Slices of Toasted Vegan Whole Wheat Bread
1/2 Avocado // Thinly Sliced or Mashed
Pinch of Cayenne Pepper
1 Small Handful of Micro Greens or Spicy Sprouts
Light Sprinkle of Himalayan Pink Salt
A.M. Snack: Green Smoothie
(see recipe above)
Lunch: Fiesta Salad
1 Cup of Quinoa
1/4 Red Onion // Thinly Sliced
5 Cherry Tomatos // Halved
1/2 Cup Corn Kernels
1/2 Avocado // Diced
5 oz Red Kidney Beans // Rinsed and Drained
1 Tablespoon Fresh Cilantro // Chopped
1 Handful Shredded Butter Lettuce Leaves
Lime Juice, Himalayan Pink Salt and Ground Black Pepper // To Taste
P.M. Snack: 1/2 Cup Raw Almonds
Dinner: Glazed Tofu with Asian Slaw and Noodles
2 oz Rice Vermicelli Noodles
Avocado Oil Spray
1/2 Container of Sprouted Organic Tofu
Yogurt Lime Dressing
3 1/2 oz Plain Almond Milk Yogurt
1 Tablespoon Fresh Cilantro // Chopped
1 Teaspoon Lime Juice
1 1/2 Teaspoons Sesame Oil
1 Teaspoon Braggs Liquid Aminos
1 Teaspoon Agave
Pinch of Ground Ginger
Asian Slaw
1/2 Medium Carrot // Grated
1 oz Green Cabbage // Shredded
1 oz Red Cabbage // Shredded
1 Scallion // Thinly Sliced
1/2 Red Bell Pepper // De-seeded and Thinly Sliced
1/2 Mango // Peeled and Sliced
1 Tablespoon Fresh Mint // Chopped
1 Tablespoon Slivered Raw Almonds
Week 1 Day 5:
Breakfast: Green Smoothie
(see recipe above)
A.M. Snack: Go Macro Granola Bar
Lunch: Pasta Salad with Baked Tomatoes and Greens
1 1/2 oz Vegan Whole Wheat Pasta
8 Cherry Tomatos // Halved
Avocado Oil Spray
1 Pinch Dried Oregano
1 Pinch Dried Thyme
Himalayan Pink Salt and Fresh Ground Pepper // To Taste
1 Handful Baby Spinach
1 Handful Arugula Leaves
1/4 Small Red Onion // Thinly Sliced
1/2 Cup Black Eyed Peas // Rinsed and Drained
Dressing
1 Teaspoon Apple Cider Vinegar
Drizzle with Balsamic Glaze
P.M. Snack: 1 Cup Raw Cashews
Dinner: Cauliflower Fried Rice
Click HERE for my recipe !
Week 1 Day 6:
Breakfast: Avocado Toast with Radish
2 Slices of Toasted Organic Vegan Bread
1/2 Avocado
1 Radish Slices
Cayenne Pepper and Himalayan Pink Salt (To taste)
A.M. Snack: Green Smoothie
(see recipe above)
Lunch: Vegan Pita Wrap with Tzatziki
1 Whole Wheat Vegan Pita
3 1/2 oz Vegan Tzatziki
1 Medium Tomato // Diced
1 Cup Cucumber // Diced
1/4 Red Bell Pepper // Thinly Sliced
1/4 Red Onion // Thinly Sliced
1 Handful Spring Mix
1/4 Cup Kalamata Olives
2 Tablespoons of Cava Vegan Traditional Hummus
Tzatziki Recipe
1 3/4 oz Plain Almond Milk Yogurt
3/4 Piece Lebanese Cucumber
1/4 Clove Garlic // Crushed
1/4 Teaspoon Fresh Dill // Finely Chopped
Lemon Juice, Himalayan Pink Salt and Ground Black Pepper // To Taste
P.M. Snack: Go Macro Bar
Dinner: Roasted Veggie Salad
Roast all of your favorite veggies in avocado oil with Himalayan pink salt and black pepper! I like to use brussels sprouts, sweet potatoes, mushrooms and broccoli 🙂
2 Handfuls Spring Mix Lettuce
Drizzle with lemon juice and Balsamic Glaze
sprinkle with raw pine nuts
Week 1 Day 7:
Breakfast: Acai Bowl with Vegan Granola
1 Organic Acai Packet
1/2 Cup Frozen Mango
1/2 Frozen Banana
1 Tablespoon Chia Seeds
SMALL AMOUNTS OF ALMOND MILK! Add in as you go to keep it a thick consistency!
*Feel free to add in any superfood powders and top with your favorite vegan granola and fresh fruit
A.M. Snack: 1 Cup Raw Cashews
Lunch: Ginger Sesame Salad
2 Handfuls Spring Mix Lettuce
1/4 Yellow Bell Pepper // De-seeded and Thinly Sliced
5 Cherry Tomatos // Halved
1 Medium Carrot // Grated
1/2 Avocado
1/2 Cup Edamame // Shelled and Steamed
1/4 Cup Quinoa
1 Small Handful Spicy Sprouts
Drizzle with Vegan Ginger Vinaigrette
Lemon Juice, Himalayan Pink Salt and Ground Black Pepper // To Taste
P.M. Snack: Pita Triangles with Vegan Tzatziki
2 Vegan Pitas // Warmed and Sliced
1/2 Cup Vegan Tzatziki
(see recipe above)
*Feel free to add in your favorite raw veggies or spring mix to top to off!
Dinner: Stuffed Sweet Potato
1 Medium Sweet Potato // Washed, Dried and Halved Length Wise
Himalayan Pink Salt and Ground Black Pepper // To Taste
Avocado Oil Spray
1/2 White Onion // Finely Chopped
1 Medium Carrot // Grated
1 Clove Garlic // Crushed
1/4 Teaspoon Ground Cumin
1/4 Teaspoon Ground Ginger
Pinch of Cinnamon
Pinch of Allspice
Pinch of Cayenne Pepper
1/2 Cup Garbanzo Beans
5 oz of Tinned Crushed Tomatoes
2 Handfuls Baby Spinach Leaves
1 Tablespoon Fresh Cilantro // Chopped
1 Scallion // Thinly Sliced
Spiced Yogurt Dressing
7 oz Plain Almond Milk Yogurt
Pinch of Paprika
Lemon Juice // To Taste
So that's it for the first week! Are you doing the bikini body guide ? If you are, lets connect!! Leave me a comment and tell me where you are at on your bikini body guide journey! It's always so much more fun to workout and do this "fitness journey" with friends!
Kayla Itsines Diet Plan Pdf Vegetarian
Source: https://shaylaquinn.com/nourish/bikini-body-guide-vegan-meal-plan-week-1/