7 Day Vegetarian Meal Plan & Shopping List for Phase 2

Day One (474 calories)

Breakfast: Blueberry Iced Green Tea 0 calories

Lunch:½ cup cottage cheese 75 calories (1 protein)

                2 cups of celery sticks 32 calories (1 vegetable)

                1 apple 95 calories (1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Cinnamon Celery Cold Soup 182 calories (1 protein, 1 vegetable)

1 serving of carb 20-25 calories (1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: Orange Soda 0 calories


Day Two (430 calories)

Breakfast: Creamy Coffee Cooler 13 calories

Lunch:4 boiled eggs *1 whole + 3 egg whites only* 95 calories (1 protein)

                2 cups lettuce with Sweet N Sour Vinaigrette Dressing 15 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                1 orange 70 calories (1 fruit)

Dinner: Spaghetti and Meatballs! (Substituting beef with Boca All American Burger made with non-GMO soy)

142 calories (1 protein, ½ vegetable, 1 carb)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: Mock Sprite Soda 0 calories

Note: Todays menu is less than 500 calories; you may add up to 70 calories of extra veggies!


Day Three (459 calories)

Breakfast: Iced Cappuccino 0 calories

Lunch:Meal Replacement Shake 150 calories (1 protein)

                2 cups cucumber slices 32 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

                10 strawberries 40 calories (1 fruit)

Dinner: Egg Salad138 calories (1 protein, 1 vegetable, 1 milk)

                1 serving of carb 20-25 calories (1 carb)

Dessert Strawberry Slush 40 calories (1 fruit)

Snacks: Spinach Chips 7 calories. (1 vegetable)

Drink: Frappe 2 calories

Note: Todays menu is less than 500 calories; you may add up to 41 calories of extra veggies!


Day Four (492 calories)

Breakfast: Chaiberg 0 calories

Lunch: Cinnamon French Toast Super Shake150 calories (1 protein)

                Cucumber Apple Salad127 calories (1 vegetable, 1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Lemon Egg Drop Soup 125 calories (1 protein, ½ vegetable, 1 lemon)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: Chocolate Cream Soda 11 calories (1 milk)


Day Five (500 calories)

Breakfast: Iced Mocha 14 calories (1 milk)

Lunch: ½ cup cottage cheese 75 calories (1 protein)

                2 cups of lettuce with Sweet N Sour Vinaigrette Dressing 15 calories (1 vegetable)

                1 apple 95 calories (1 fruit)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Vanilla Caramel Custard Super Shake 150 calories (1 protein)

                French Onion Soup64 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: All Natural Root Beer 0 calories


Day Six (495 calories)

Breakfast: Chocolaty Chai 11 calories (1 milk)

Lunch: 4 boiled eggs *1 whole + 3 egg whites only* 95 calories (1 protein)

          Citrus Tomato Salsa 34 calories (1 vegetable, 1 lemon juice)

                1 orange 70 calories (1 fruit)

Dinner: Peanut Butter, Banana, & Jelly Power Shake 150 calories (1 protein)

Italian Herb Stewed Tomatoes 40 calories (1 vegetable)

1 serving of carb 20-25 calories (1 carb)

Dessert: Orange Smoothie 70 calories (1 fruit)

Drink: Refreshing Vanilla Mint Splash 0 calories


Day Seven (463 calories)

Breakfast: ½ grapefruit 52 calories (1 fruit)

               Milk Chocolate Toffee Hazelnut Latte11 calories (1 milk)

Lunch: Meal Replacement Shake 150 calories (1 protein)

                2 cups of celery sticks 32 calories (1 vegetable)

                1 serving of carb 20-25 calories (1 carb)

Dinner: Taco Salad (substituting beef with Boca All American Burger made with non-GMO soy

135 calories (1 protein, 1 vegetable, 1 carb)

Dessert: Strawberry Slush 40 calories (1 fruit)

Drink: Basil Lemonade 18 calories (1 lemon juice)


 

Shopping List

Protein:


·         1 cup cottage cheese

·         16 eggs

·         1 container Meal Replacement Shake (any flavor)

·         1 box Boca All American Burger made with non-GMO soy


Vegetables:


·         4 stalks of celery

·         2 heads of lettuce

·         1 head of cabbage

·         1 onion

·         16oz bag of fresh spinach greens + 2 cups

·         4 tomatoes

·         4 cucumbers


Herbs:

·         1 bunch of cilantro

·         Handful of basil leafs

·         6 garlic cloves

·         1 bunch fresh parsley

Fruits:


·         3 apples

·         50 strawberries

·         8 lemons

·         5 oranges

·         1 grapefruit


Carbs:

·         2 boxes of grissini sticks, melba toast, or Wasa crackers

Spices:


·         Onion flakes

·         Italian Seasoning

·         Mrs. Dash Original Blend (or your favorite sugar & starch-free seasoning mix)

·         Cinnamon

·         Onion powder

·         Garlic powder

·         Chili powder

·         Cumin

·         Dill

·         Onion Salt

·         Celery salt

·         Garlic salt

·         Basil

·         2 whole cloves

·         1 cardamom pod

·         1 cinnamon stick

·         4 whole black peppercorns


Others:


·         Plain green tea

·         Plain black tea

·         Chai tea

·         coffee

·         Milk

·         5 - 8oz bottle of sparkling water

·         Nescafe Classic Instant Coffee

·         Unsweetened cocoa powder

·         Unfiltered, raw apple cider vinegar

·         Franks’ Original Hot Sauce

·         Mustard

·         1 package of miracle noodles


 

Stevia & flavored drops:


·         Capella Blueberry flavor drops

·         Capella Sizzling bacon flavored drops

·         Capella French Vanilla flavored Drops

·         Capella French Vanilla flavored drops

·         Capella Spearmint flavored drops

·         Capella Milk Chocolate Toffee flavored drops

·         Capella French Toast flavored drops

·         Capella Vanilla Custard flavored drops

·         Capella Caramel flavored drops

·         Capella Peanut Butter flavored drops

·         KAL clear stevia drops

·         KAL stevia powder

·         Sweetleaf Berry flavored stevia drops

·         Sweetleaf Grape flavored stevia drops

·         Sweetleaf Vanilla Crème flavored stevia drops

·         Sweetleaf Root Beer flavored stevia drops

·         Sweetleaf Valencia Orange flavored stevia drops

·         Sweetleaf Lemon Drop flavored stevia drops

·         Sweetleaf Chocolate flavored stevia drops

·         Sweetleaf Hazelnut flavored stevia drops

·         Sweetleaf Cinnamon flavored stevia drops


 

Recipes

 

Blueberry Iced Green Tea

3 drops Capella Blueberry flavor drops

8oz (1 cup) plain green tea

KAL clear stevia drops to taste

 

Pour over ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Cinnamon Celery Cold Soup

1 scoop Creamy Vanilla Bean meal replacement shake

1 cup celery, chopped

6oz water

Cinnamon, to taste

 

Blend together in blender or Magic Bullet.

 

Makes 1 serving. Each serving has 182 calories.

(1 protein, 1 vegetable)

 

Strawberry Slush

10 strawberries

5 drops Sweetleaf Vanilla Crème flavored stevia drops

Ice

Water

 

Add all ingredients to a blender. Use more ice and less water for a thicker slush, or more water and less ice for a thinner slush.

 

Makes 1 serving. Each serving has 40 calories.

(1 fruit)

 

Orange Soda

12-15 drops Sweetleaf Valencia Orange flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

 

Creamy Coffee Cooler:

2 teaspoons Nescafe Classic Instant Coffee

3/4cup water

1 ½ cup ice

10-14 drops KAL clear stevia drops

1/2 teaspoon unsweetened cocoa powder (optional)

 

Add coffee, water, stevia and cocoa to blender, combine, then add ice and blend. Frothy, creamy, yummy. The Nescafe blends up frothy because it's freeze-dried.

 

Makes 1 serving. Each serving has 13 calories.

 

Sweet N Sour Vinaigrette Dressing

3 Tablespoons apple cider vinegar

½ scoop KAL stevia powder

Salt and pepper, to taste

 

Mix ingredients then drizzle over salad, spinach, vegetables, or stir fry.

 

Makes 1 serving. Each serving is 0 calories!

 

Spaghetti and Meatballs!

1 package of miracle noodles (aka Shiratke noodles), drained and thoroughly rinsed.

 

For the meatballs:

3.5oz of lean ground beef (or any phase 2 friendly protein)

1 serving of melba toast or grissini

1/2-1 teaspoon of mustard

Dash of onion flakes

Capella Sizzling bacon flavored drops (optional)

 

For the sauce:

1 tomato

Italian seasoning to taste

salt to taste

 

1. Preheat oven to 300 degrees. In a small bowl, mix all ingredients.

2. Once ingredients are mixed, mold into 12 meatballs. Place on a cookie sheet and bake for 8-10 minutes or well done.

3. Slice tomato into fourths and steam for about 8 minutes. Put it in a blender with the Italian seasoning and blend to your desired consistency, adding water if necessary.

4. Add your sauce and meatballs to your rinsed miracle noodles and enjoy!

 

Makes 1 serving. Each serving has 179 calories

(1 protein, ½ vegetable, 1 carb)

 

Orange Smoothie

1 orange

7 drops Sweetleaf Vanilla Crème flavored stevia drops

Ice

Water

 

Add all ingredients to a blender. Use more ice and less water for a thicker slush, or more water and less ice for a thinner slush.

 

Makes 1 serving. Each serving has 70 calories.

(1 fruit)

 

Mock Sprite Soda

12-15 drops Sweetleaf Lemon Drop flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Iced Cappuccino

16 ounces of Iced Black Tea

Ice

15 drops of KAL clear stevia to taste

10 drops of Capella French Vanilla flavored Drops

 

Mix well and enjoy!

 

Makes 1 serving. Each serving has 0 calories!

 

Egg Salad

4 eggs, hardboiled

2-3 Tablespoon dill

Salt and pepper to taste

Dash of garlic salt

1 Tablespoon milk

Splash of chicken stock

1 teaspoon of mustard

1 splash of Frank's Red Hot Sauce

2 cups of celery, chopped

 

1. Cut boiled eggs to desired size (you must discard 3 of the egg yolks to be Phase 2 compliant)

2. In a bowl, combine all of the ingredients except for the eggs and mix well.

3. Add the eggs to the mixture and combine carefully.

 

Makes 1 serving. Each serving has 138 calories

(1 protein, 1 vegetable, 1 milk)

 

Spinach Chips

16oz bag of fresh spinach greens

1 lemon, juiced

 

Place spinach leaves on mesh dehydrator sheets and sprinkle with lemon juice.

Dehydrate at 105’F until crunchy.

 

Yields: about 50 grams of spinach chips.

If you don't have a dehydrator, simply put in your oven at lowest setting for a few hours

 

Makes approximately 10 servings. Each serving has 7 calories.

(1 vegetable)

 

Frappe

1 cup crushed ice

15 drops Sweetleaf Vanilla Crème flavored stevia drops

1 cup coffee

Dash of cinnamon

Place all ingredients into a blender, blend until smooth and most ice chunks are gone, pour into cup and sprinkle cinnamon on top. Enjoy!

 

Makes 1 serving. Each serving has 2 calories!

 

Chaiberg

6oz strongly brewed chai tea

10 drops Sweetleaf Vanilla Crème flavored stevia drops

1cup ice

Cinnamon (optional)

 

Combine cooled tea and drops, blend with ice, serve immediately.

*sprinkle a dash of cinnamon on top for extra flavor.

 

Makes 1 serving. Each serving has 0 calories!

 

Cinnamon French Toast Super Shake

¾ cups of cold water

1 level scoop of Creamy Vanilla meal replacement shake

4 drops Capella French Toast flavor drops

8 drops Sweetleaf Stevia Cinnamon flavor drops

3-4 drops KAL clear stevia drops, or more to taste.

 

Combine the water, whey, and flavor drops in a small bowl or combine in a shaker until smooth. Sweeten to taste with clear stevia, pour over ice, and enjoy.

 

Makes 1 serving. Each serving has 150 calories

(1 protein)

 

Cucumber Apple Salad

1 apple, chopped

2 cucumbers, sliced

4 Tablespoons Apple Cider Vinegar

Garlic salt, to taste

KAL liquid stevia drops, to taste

Optional – scallions & herbs for garnish

 

Chop apple and thinly slice cucumber. Combine vinegar and water. Season with garlic salt, pepper and stevia to taste.

Makes 1 serving. Each serving is 127 calories

(1 vegetable, 1 fruit)

 

Lemon Egg Drop Soup

This tangy Greek inspired soup uses eggs as your protein resulting in a light and soothing soup that is perfect for lunch. If you choose to add the spinach, it will count towards one vegetable per serving.

 

4 cups Basic Chicken Broth recipe

4 large eggs (use 1 whole egg and 3 egg whites)

Juice of 1 lemon

4 drops Sweetleaf Stevia Lemon Drop flavored drops

4 cups baby spinach (optional)

Salt and pepper to taste

1 Tablespoon finely chopped parsley leaves

 

1. Place broth in a medium saucepan and bring to a simmer over medium heat.

2. In a small bowl, whisk together the eggs, lemon juice, and stevia drops. Slowly whisk in 1 cup of hot broth and transfer bowl contents to the saucepan.

3. Add spinach, if desired, and continue cooking over low heat for 5-8 minutes, stirring often.

4. Just before serving, season to taste with salt and pepper, and stir in the parsley.

 

Makes 2 servings. Each serving has 125 calories

(1 protein, ½ vegetable, 1 lemon)

 

Chocolate Cream Soda

10 drops Sweetleaf Chocolate flavored stevia drops

3-4 drops Sweetleaf Vanilla Crème flavored stevia drops

8oz (1 cup) sparkling water

1 Tablespoon milk

Ice

 

Add Chocolate drops and Vanilla Crème drops to sparkling water, such as Perrier. Stir in 1 tablespoon milk, add ice, and enjoy.

 

Makes 1 serving. Each serving has 11 calories.

(1 milk)

 

Iced Mocha

8oz (1 cup) brewed coffee

1 Tablespoon milk

1 teaspoon cocoa powder

KAL clear stevia drops to taste

Ice

cinnamon (optional)

 

Mix all ingredients in a blender. Enjoy!

 

Makes 1 serving. Each serving has 14 calories.

(1 milk)

 

Vanilla Caramel Custard Super Shake

¾ cup cold water

1 scoop Creamy Vanilla Bean meal replacement shake

4 Drops Capella Caramel flavored drops

4 Drops Capella Vanilla Custard flavored drops

8 drops KAL clear stevia, or more to taste

 

Mix well and enjoy

 

Makes 1 serving. Each serving has 150 calories.

(1 protein)

 

French Onion Soup

1 cup onion, thinly sliced

3 garlic cloves, minced

½ scoop KAL stevia powder

2 cups Basic Beef Broth (see recipe)

Salt and pepper, to taste

 

Sauté onion slices and minced garlic for 10 minutes. Stir in stevia powder and cook an additional 10 minutes. Add beef broth and bring to a boil. Reduce heat and simmer for 20 minutes, covered. Add salt and pepper to taste.

 

Makes 1 serving. Each serving is 64 calories

(1 vegetable)

 

All Natural Root Beer

12-15 drops Sweetleaf Root Beer flavored stevia drops

8oz (1 cup) sparkling water

Ice

 

Stir, add ice, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Chocolaty Chai

1 cup water
1 empty teabag
2 whole cloves
1 cardamom pod
1 cinnamon stick
4 whole black peppercorns
1 Tablespoon milk
10 to 12 drops Sweetleaf Chocolate flavored stevia drops

1. Bring water to boil in a small saucepan. Remove from heat and stir in teabag, cloves, cardamom, cinnamon, peppercorns, milk, and Chocolate drops.
2. Allow to steep for 5 minutes, then strain and serve.

 

Makes 1 serving. Each serving has 11 calories

(1 Milk)

 

Citrus Tomato Salsa

1 large tomato, chopped

Juice of 1 lemon

1/8 teaspoon celery salt

1/8 teaspoon chili powder

3 drops KAL clear stevia drops

1 teaspoon fresh cilantro

1/8 cup of Basic Dressing (see recipe)

 

Combine and refrigerate.

 

Makes 1 serving. Each serving is 34 calories

(1 vegetable,1 lemon juice)

 

Peanut Butter, Banana, & Jelly Power Shake

3/4 cup water, well chilled
1 scoop Smooth Banana Cream meal replacement shake
4 drops Capella Peanut Butter flavored drops
8 drops Sweetleaf Berry flavored stevia drops
3-drops KAL clear stevia drops, or more to taste

Combine the water, whey, and in a small bowl or combine in a shaker until smooth. Sweeten to taste with KAL stevia, pour over ice, and enjoy.

 

Makes 1 serving. Each serving has 150 calories

(1 protein)

 

Italian Herb Stewed Tomatoes

Delicious as a side for beef, chicken, or fish, this classic vegetable dish is livened up with the fresh flavor of herbs and garlic.

 

2 medium tomatoes, cored and diced

¼ cup Basic Chicken Broth

6 drops Sweetleaf Grape flavored stevia drops

3 drops Sweetleaf Lemon Drop stevia drops

2 garlic cloves, minced

¼ teaspoon minced onion flakes

Salt and pepper to taste

Pinch dried oregano

1 teaspoon each finely chopped fresh parsley, basil, and marjoram

 

1. Place the tomatoes in a medium saucepan. In a small bowl combine the broth and stevia drops, and pour over the tomatoes. Add the garlic, onion flakes, salt, pepper, and oregano, bring to a simmer, and allow to cook, stirring often, until the tomatoes begin to break down but still hold their shape, 10 to 12 minutes.

2. Add the chopped fresh herbs, stir well to combine, and cook a further 2 minutes on low. Optional, top with broken grissini stick, if desired. Serve immediately.

 

Makes 2 servings. Each serving has 40 calories

(1 vegetable)

 

Refreshing Vanilla Mint Splash

3 drops Capella French Vanilla flavored drops

3-5 drops Capella Spearmint flavored drops

8oz (1 cup) sparkling water

KAL clear stevia drops, to taste

                                                 

Add French Vanilla Spearmint flavor drops to plain sparkling water. Sweeten to taste with KAL stevia, add a small twist of lemon, and enjoy.

 

Makes 1 serving. Each serving has 0 calories!

 

Milk Chocolate Toffee Hazelnut Latte

3 drops Capella Milk Chocolate Toffee flavored drops

8-10 drops Sweetleaf Hazelnut flavored stevia drops

8oz (1 cup) hot coffee

1 Tablespoon milk

KAL clear stevia drops, to taste

 

Add drops to coffee, sweeten to taste with KAL clear stevia drops, enjoy!

 

Makes 1 serving. Each serving has 11 calories.

(1 milk)

 

Taco Salad

3.5 ounces lean ground beef

2 cups lettuce, chopped

2 melba toasts or grissini sticks, crushed

Taco Seasoning Mix (see recipe), as desired

 

Sauté ground beef and spices in a small pan over medium heat, until beef is cooked through. Sprinkle meat mixture on top of lettuce, adding crushed melba toast or grissini on top.

 

Makes 1 serving. Each serving is 172 calories

(1 protein, 1 vegetable, 1 carb)

 

Basil Lemonade

Handful of basil leaves, bruised with a mortar to release the flavor

1 lemon, juiced

KAL clear stevia drops to taste

8oz (1 cup) Water

 

Mix well and enjoy!

 

Makes 1 serving. Each serving has 18 calories.

(1 lemon juice)