liquidaminodiet.com

Vegetarian WeekComplete 7 Day Meal Plan

 

 

                       Healthy  Fats    Almonds   1  lb.,  raw  Avocado   2  whole  Eggs   1  dozen  Extra  Virgin  Olive  Oil   1  bottle  

 Protein  Black  Beans   2  cans  4  %  Cottage  Cheese   2  pints  Vegan  Boca  Crumbles   2  packages  Tofu  Extra  Firm   2  packages  Tofu  Silken   1  package  Protein  Powder  Edamame  Beans  

 Fruit  Strawberries   16  ounces  Pears   3  Peaches   4  Oranges   2  Apples   5  Cherries   1  bag  frozen    Grapefruits   5  Lemons   3  

   

Vegetables  Butter  Lettuce   1  bunch  Zucchini   1-­‐2  medium  Tomato  (fresh  salsa  or  pico)   4  Spinach  or  chard   1  bundle  Bell  pepper   4  Onion   3  Mushrooms   1  pack  Green  Beans,  Fresh   1  pack  frozen    Cucumber   4  medium  Celery   1  bunch  Cauliflower   1  head  Carrots   3  pounds  Cabbage  (shredded)   1  bag  Artichokes   1  jar    Asparagus   1  bundle  Broccoli   2  heads  Cilantro   1  bunch  

 Things  you  may  already  have:  Cumin            Original  Melba  Toast                                                                                                                                                                Chili  Powder    Ground  Black  Pepper    Ginger  Powder    Sweetleaf  –  Chocolate  stevia  drops    Organic  Egg  Whites    Garlic  Powder    Oregano      Onion  Powder    Natural,  unsweetened  cocoa  powder  Mustard  Seed    

*Marked   meals   follow   a   specific   recipe   –  which  can  be  found  at  the  back  of  the  book.    Each   recipe  makes  more   than   one   serving.  Save  the  leftovers  for  meals  next  week!    

Vegetarian  Week    Shopping  List  

This   shopping   list   covers   all   the  ingredients   that   you   will   need   for   this  specific   vegetarian   menu   of   the   Liquid  Amino   Diet.   Please   review   the   entire  menu  in  full  before  going  shopping.    

 

Day 1 6:30 am pre workout Apple 80 calories 7:00 am 60 minute workout; drink water 8:30 am / Breakfast

2 Scoops protein powder 240 calories 7-10 small strawberries 35 calories

Snack 2 large eggs 140 calories 1 cup cherries 88 calories 1 tomato (fresh salsa or Pico de Gallo) 26 calories Lunch 1 zucchini 35 calories

2 cup spinach 14 calories 5 ounce tofu 176 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber w ½ cup celery 32 calories Dinner

Steamed veggies (below) with w/ ½ cup Pinto beans 220 calories 1 cup each: carrots, broccoli, cauliflower

Daily total calories 1251 calories

Today  menu  is  set  up  following  the  ACTIVE  program  for  a  60  day  workout.  If  you   choose   NOT   to  workout,   cut   out   the  morning   apple   and   one   scoop   of  protein  from  breakfast.    

Day 2 Breakfast 6 egg whites 100 calories 7-10 strawberries 35 calories ½ tomato (fresh salsa or Pico de Gallo) 13 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Melba toast 20 calories Lunch 1 medium tomato 26 calories

2 cup spinach 14 calories 25 almonds 150 calories Snack 1 scoop protein powder shake 120 calories

½ pear 48 calories Dinner ½ cup broccoli 22 calories *Black bean hummus 236 calories Daily total calories 973 calories

Day 3 Breakfast 1 scoop protein shake 120 calories 1 peach 28 calories Snack ¾ cup cottage cheese 165 calories 7-10 small strawberries 35 calories Lunch *Tofu wrap w/ Asian style Slaw 220 calories Snack ½ cup shelled Edamame beans 100 calories 1 tbsp. olive oil 120 calories

1 medium tomato 26 calories Dinner 6 egg whites 102 calories 1 cup asparagus 31 calories Daily total calories 999 calories

Day 4 6:30 am pre workout Orange 60 calories 7:00 am 90 minute workout; drink water 9:30 am / Breakfast 2 scoops protein powder 240 calories

1 grapefruit 80 calories Snack ¾ cup cottage cheese 165 calories 1 cup cherries 88 calories 25 raw almonds 150 calories Lunch 1 medium tomato 26 calories

2 cup spinach 14 calories 6.5 ounces baked tofu 250 calories Snack ½ cup Edamame beans 100 calories 1 tbsp. olive oil 120 calories 1 cucumber 24 calories Dinner

Faux Meatloaf 233 calories Daily total calories 1,550 calories

Today  menu  is  set  up  following  the  ACTIVE  program  for  a  90  minute  workout.  If  you  choose  NOT   to  workout,   cut   out   the  morning   orange,   one   scoop   of   protein   from  breakfast,  and  the  olive  oil  from  your  afternoon  snack.    

 

Day 5 Breakfast 2 large eggs 140 calories Green pepper 30 calories 1 tomato (fresh salsa or Pico de Gallo) 26 calories 1 cup onion 61 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Melba toast 20 calories Lunch 1 cup broccoli 44 calories

2 cup spinach 14 calories ½ cup Pinto Beans 100 calories Snack 1 scoop protein powder shake 120 calories

1 Grapefruit 80 calories Dinner

*Strawberries & Chocolate Pudding 114 calories Daily total calories 938 calories

Day 6 Breakfast 6 egg whites 102 calories 1 cup asparagus 31 calories Snack ¾ cup cottage cheese 165 calories 7-10 small strawberries 35 calories Lunch *Black bean & Avocado Salad 140 calories Snack 1 protein shake 120 calories 1 cup blueberries 80 calories

1 Melba toast 20 calories Dinner 5 tofu 176 calories 1 cup asparagus 31 calories 1 cup onion 61 calories 1 cup mushrooms 21 calories Daily total calories 982 calories

Day 7

6:30 am pre workout Apple 80 calories 7:00 am 60 minute workout; drink water 8:30 am / Breakfast 2 scoops protein powder 240 calories

1 grapefruit 80 calories Snack 2 large eggs 140 calories 1 cup cherries 88 calories 1 tomato (fresh salsa or pico de Gallo) 26 calories Lunch 1 medium zucchini 35 calories

1 cup broccoli 44 calories 5 ounce tofu 176 calories Snack ¾ cup cottage cheese 165 calories 1 cucumber 24 calories Dinner

*Carrot Soup 153 calories Daily total calories 1,251 calories

Today  menu  is  set  up  following  the  ACTIVE  program  for  a  60  minute  workout.  If  you  choose  NOT  to  workout,  cut  out  the  morning  apple  and  one  scoop  of  protein  from  breakfast.    

Bean Based “Hummus” - 3 servings; ½ cup each Ingredients

• 1 can (15 oz.) Organic Black or Pinto beans – rinse excess juice • 1 small onion • 1 bell pepper • 2-4 Garlic Cloves • 1 Tbsp. Olive oil • Green Onion • Low sodium vegetable broth

Instructions

1. Dice onion, pepper, and garlic then sauté in Olive oil until soft. 2. Place beans in food processor or mash until smooth. 3. Add in sautéed veggies and continue to pulverize until smooth. 4. Stir in veggie broth per desired thickness. 5. Garnish with diced green onion, pepper, or seasoning of choice.

Tofu wrap w/ Asian style Slaw – 4 servings

• Slaw • 2 Grated Carrots • 1 Handful Chopped Broccoli Stems And Florets • 1-2 Cups Shredded Red Cabbage • A Good Handful Of Cilantro • 1 Bunch Green Onion • 1 Package Of Extra Firm Tofu • 4 Butter Lettuce Leaves • Dressing • Juice From ½ Lemon • 1 Teaspoon Olive Oil • No Sugar Added Red Wine Vinegar To Taste

Instructions

1. Squeeze Lemon Juice, Olive Oil, And Red Wine Vinegar Into A Large Bowl. 2. Grate Carrots Then Toss In To Dressing Mixture, Add Chopped Broccoli, Cilantro, Green Onion,

And Shredded Cabbage. 3. Slice Half A Block Of Tofu Into Slices And Sauté To Desired Crispiness. 4. Then Chop Tofu Into Matchsticks Of Varying Lengths And Add To Slaw Mixture. 5. Serve On Butter Lettuce Leaves With Chili Sauce To Garnish (Optional). 6. Taste Best Chilled For At Least One Hour.

Faux Meatloaf – 6 to 8 servings

Ingredients

• 1-Can Organic Vegetable Broth • 1-Package Boca Crumbles • 1-Cup Liquid Amino Ketchup • 2-Stalks Chopped Celery • 1 Teaspoon Mustard Powder • 1 Teaspoon Onion Powder • 1 Teaspoon Oregano • 1 Teaspoon Garlic Powder • 1 Organic Cage Free Brown Egg • ½ Cup Crushed Melba Toast or Grissini (Small-Medium Pieces) • 1-2 Pinches of Tamari or Low Sodium Soy Sauce • ½ Cup Flaxseeds whole or ground • ½ Cup Liquid Amino Ketchup to Top

Instructions

1. Mix all ingredients together in a large bowl (except topping ketchup), mix well. 2. Bake at 400 degrees for 55 minutes or until crisp. 3. Add ketchup topping directly after it’s done or 10-15 minutes before and continue baking. 4. Cooks well in a large casserole or 2 small bread pans.

Strawberries and Chocolate Pudding – 2 servings

Ingredients

• 5 Tablespoons Silken Tofu • 2 Heaping Tablespoons Cocoa Powder* • Chocolate Stevia Drops to Taste • 4 Tablespoons Hot Water • Sliced Strawberries

Instructions

1. Mix Everything Together (Except Strawberries) Into A Food Processor Or Blender. 2. Then Chill And Serve, Garnish With Strawberries. 3. For Variety You Can Add A Few Orange Slices Or Strawberries To Flavor Your Chocolate

Pudding.

Notes

Use cocoa powder with Caution during Phase 1. Only purchase a natural and organic brand.

Black Bean and Avocado Salad – 4 servings

Ingredients

• ½ diced organic avocado • 1 small red pepper, diced • 1 cup black beans, drained • ½ cup cilantro cut in small pieces • ¼ cup chopped celery • 2 chopped green onions • 1 Tbsp. Olive Oil • 2 Tbsp. fresh lemon juice • 1 Tbsp. organic mustard

Instructions

1. Blend mustard and lemon juice in a large salad bowl, add oil and stir. 2. Add all remaining ingredients and toss. 3. Add pepper for seasoning.

Carrot Soup – 6 to 8 servings

Ingredients

• 1 Large Yellow Onion, Chopped • 2 Pounds Carrots (½ Chopped ½ Shredded) • 1 Tablespoon Extra-Virgin Olive Oil • 2 Medium Cloves Garlic, Minced • 2 Cans Vegetable Broth • 2 Cups Water to taste • 2-3 Pieces Of Cauliflower, Chopped • 1 Teaspoon Ground Ginger • 1 Teaspoon Dried Rosemary, Crushed • 1 Tablespoon Curry Powder • Juice Of ½ A Lemon • ½ Teaspoon Sea Salt • 1/8 Teaspoon Pepper

Instructions

1. Heat liquids and seasonings in a large pot on medium heat. 2. Sauté onion until tender and add to mixture. 3. Add chopped and shredded veggies and simmer until soft. 4. Then add entire mixture to blender and puree. 5. Transfer the mixture back to original pot and reheat, you can add more broth or water if necessary

to desired consistency.

NOTES: