Vegan Sample Meal Plan

Here is a sample meal plan for vegans. In phase 2, vegans can have the soy products Haylie approved for FMD. Only on phase 2 and only for vegans. If you want to change things up and you like mushrooms, Haylie says you can eat copious amounts of mushrooms for your protein. 

Don't forget Haylie's phase 2 shakes are also vegan and a great option for breakfast and snacks on p2. You can purchase those on her website. 

I have lots of vegan and vegetarian recipes here on my blog. You can simply click the one of the labels in the upper left of the page and scroll through. All recipes can be pinned to your Pinterest board, or printed for your personal FMD cookbook. You can also bookmark each page for easy reference on your tablet or phone for a digital cookbook. 

Join my Patreon and you can get meal plans, recipes, newsletters, and more emailed to you every month. There are several levels at different price points to suit all budgets. I have vegan and non-vegan meal plans and recipes. The recipes are NOT on my blog and will never be printed in my cookbooks. They are exclusive to my Patrons. See the link at the bottom of the page for more information.


All BOLD items are from my blog or cookbooks. I like to cook enough dinner for lunch the next day, on as many days as possible. 







Click here for Patron information and to join. Credit Cards are billed on the first of every month.





















Black Bean Burger- Phase 1 (vegan)


This burger is from my Ultimate Combo cookbook. 

For a vegan version- blend or whisk  1/2 cup aquafaba (juice from a can of chickpeas or white beans) until almost stiff peaks. Add 1/4 cup to recipe in place of every egg white.

Black Bean Burger
Phase 1
Serves 4

2 cups cup black beans, cooked
1 egg white
1/2 cup cooked quinoa
2-3 T shredded purple onion
¼ cup shredded carrot
1-2 minced garlic clove
1/2 tsp each salt & pepper
Pinch of cayenne

Sautee the onion, carrot and garlic in non stick pan, over medium heat, until the onion is starting to get soft. Put the black beans in a large bowl and mash with a fork. Add egg white, cooked onion and garlic, quinoa, salt and pepper, cayenne. Mix with hands and form into 4 patties. (These will not shrink). Grill patties or cook in non stick pan, 3-4 minutes per side. Or bake on a rack set in a sheet pan, in oven (375 degrees) for 15-20 minutes. 

Serve on bun with tomato, lettuce, onion. 


Vegan Pho- Phase 2


This may seem like a complicated recipe but the steps are quite easy and you can have a comforting bowl of pho in under an hour. Use good quality vegetable stock, or homemade. 


Vegan Pho
Phase 2
Makes 2 servings


Broth
2 medium yellow onions, peeled and quartered
4 inch piece fresh ginger
2-3 garlic cloves
3 cardamom pods, lightly smashed with the back of a knife
2 whole star anise pods
4 whole cloves
1 cinnamon stick
1 T coriander seeds
1 tsp fennel seeds
1⁄2 tsp whole black peppercorns
1 ⁄2 cup fresh cilantro stems
2 T tamari
1 T xylitol or stevia equivalent
2 cups sliced shiitake mushroom caps
6 cups low-sodium vegetable broth
1 teaspoon sea salt, plus more to taste
1 splash sugar fish sauce (optional)

Toppings
1 (8-ounce) block baked tofu, cut into cubes
3 scallions, sliced on the diagonal
1 cup Thai basil leaves, torn up
1/2 cup cilantro leaves, torn up
2 limes, cut into wedges
3-4 radishes, sliced super thin
1 baby bok choy, washed, dried and sliced thin
Thinly sliced hot chile peppers or Sugar free Sriracha


Miracle Noodles





Prepare the Broth: Cut the ginger in half long ways. Smash the garlic carefully with a knife. Place the onion, ginger and smashed garlic cloves on a baking sheet lined with foil. Broil for 2-5 minutes until just starting to char. Remove from the oven and add to a large pot.

In a non-stick skillet, toast the spices- add the whole spices (cardamom pods through black peppercorns) and cook for 1 minute on high, stirring or tossing the mixture frequently. Once they become aromatic, they are done. Add the spices to the pot. Throw in the cilantro, mushrooms and add the sweetener, and stock and fish sauce. Toss in a large pinch of salt. Bring to a light boil, then reduce to simmer and cook for 20-30 minutes.

Carefully strain the broth into a fine-mesh sieve set over a large bowl (discard the solids). Taste the broth and season to your preference- add more fish sauce or tamari, or add more salt. Pour the broth back into the pot and bring to a boil.

Prepare the Miracle Noodles as directed on the package. Add a portion to each bowl. Top with the tofu. Add boiling stock to the bowl and add the toppings of your choice.

Tofu Taco Filling (Vegan) Phase 2

Tofu Taco Filling (Vegan)
Phase 2
Makes 4 servings protein


1 12-14oz package firm tofu
1/2 medium onion, finely diced
3 cloves garlic, minced
3 T tamari
2 T apple cider vinegar
2 T nutritional yeast
2 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
1/2 tsp black pepper
1/4 tsp oregano, Mexican if you have it

 

Preheat the oven to 400ºF and line a baking sheet with a silicone baking mat or parchment paper.

Drain the tofu, press out the excess liquid. Use your hands to crumble the tofu into a medium bowl.

Add in all of the remaining ingredients and stir until combined or use your hands to mix.

Transfer the tofu and all the spices and liquid to your baking sheet and spread it out evenly.

Bake for 20 minutes, stir it and re-spread and bake another 20-25 minutes.

Serve your taco filling in lettuce cups or jicama shells , with my Phase 2 Salsa and shredded lettuce. 

Lemon Chicken with Wild Rice

Lemon Chicken with Wild Rice
Phase 1 or 3
Makes 4 servings protein and grain

 

1 pound boneless skinless chicken breasts

1 tsp garlic powder

Salt and pepper

4 cups chicken broth

1 cup uncooked wild rice

2 cups chopped fresh spinach

2-3 garlic cloves, minced

1 cup grape tomatoes, halved

3 T lemon juice

2 T minced fresh basil

Lemon wedges, optional

Arrowroot slurry (1 T arrowroot mixed in 2 T cold water)

 

Bring 3 cups of the chicken broth to a boil and cook the wild rice according to package directions. Keep warm.


Cut chicken into 1” pieces. Sprinkle with salt, pepper and garlic powder.

In a large non-stick skillet, cook chicken; cook 3-4 minutes on each side or until golden brown and chicken is no longer pink. Remove chicken and keep warm. Add garlic and cook while stirring for 1 min. Add 1 cup chicken broth, pinch of s&p, and tomatoes. Bring broth to a boil and add arrowroot slurry. Stir until thick. Add spinach and stir until wilted, then add chicken, basil, lemon juice to the pan. Stir, then taste and adjust seasoning. Serve immediately over the cooked wild rice.