SUMMER 2018 CHALLENGE

MEAL GUIDE
A 7 DAY GUIDE WITH NUTRITIOUS, DELICIOUS, PROTEIN PACKED MEALS
TO SUPPORT YOUR HEALTH AND FITNESS GOALS

VEGAN AESTHETICS BY NATURALLY STEFANIE LTD

 Hi!

xo @natu
rallyst
efanie

Hi and welcome to the Vegan Aesthetics Community! My name is Stefanie Moir AKA
Naturally Stefanie online! I am so happy that you have come across my social media
and decided to join the fit fam that is the Vegan Aesthetics Community!

I created this community as I saw a huge gap for an online community of health
conscious plant eater who wanted to get fit! I created these guides to help you to
transition to a healthy fit vegan lifestyle similarly to the way I personally live!

I have always been active from a young age and fitness is a huge part of my life and I
want everyone to look and feel good in themselves everytime they look in the mirror or
try on a new dress at their favourite store. I am a qualified level 3 personal trainer and
level 2 gym instructor who has an honours degree in Psychology. These guides come
with my own knowledge and experience but are mere guides to help you on your
journey thus I can not be held liable for any mental or physical injuries attained
through your use of these guides.
 WHAT'S
INSIDE?
Hello and welcome to the 2018 Vegan Aesthetics Summer Challenge! I am so happy
that you have chosen to join our community and are ready to work towards your
health and fitness goals TOGETHER.

Inside this meal guide you will find recipes for breakfast, lunch and dinner for
Monday through Sunday! Yes that is right, a full meal plan for every day of the week
to make sure you stay on track. To keep things easy and meal prep quick, lunch will
be the same as the previous nights dinner so double up when cooking the night
before so you have lunch sorted for the next day!

Healthy eating is so much fun when you know how, it looks good, it tastes good and
you willl feel good! These recipes are healthy, tasty, colourful, fitness friendly and
just all round amazing!

This is merely a guide not a set must follow meal plan so please take from it what
you wish and mix it up if you please! If you want to work out how to calculate your
own calories and macro nutrient needs please check out our additional ebook "Macro
Guide and recipe Ebook" below for everything you need to know about macros and
calories and an additional 16 recipes!

Click to
shop!
 MONDAY
BREAKFAST: SUPER SUMMER BERRY SHAKE
1 frozen banana Blend all ingredients until smooth
1 cup frozen strawberries
1 tbsp chia seeds
1 cup oats
1 cup almond milk
1 cup ice
1 scoop (40g) vegan vanilla protein powder

LUNCH: TERIYAKI TOFU WRAPS

Drain tofu and cut to strips, pan fry
2 wraps such as weight watchers (GF if needed)
until golden either side, turn off heat
200 grams tofu (drained and cut to strips)
and coat in teriyaki sauce(about 1-2 tbsp.)
1 bunch lettuce leaves
Layer wraps with lettuce, tomato,
1 sliced tomato
onion and tofu
Fresh salsa
Top with black beans
1/4 red onion
and salsa
1 can drained and rinsed black beans (approx 230g)
Optional extra of jalapeños, hot sauce
or chillies -- if you dare!

DINNER: CREAMY AVOCADO SALAD PASTA

1 head of lettuce Cook your pasta according to instructions

1 ripe avocado Mash your avocado and stir in
Pinch black pepper, italian seasoning and salt Spices and lemon juice
100 grams red lentil pasta Layer the cooked veggies,
Juice of 1 lemon pasta and lettuce and add the avocado mix
100 grams broccoli Get in there with your hands and really mix it all
1 can drained sweetcorn together
 tuesday
BREAKFAST: peach cobbler oatmeal
1 cup oats
1/2 scoop (20g) vegan vanilla protein
1 cup almond milk
1 tsp cinnamon and nutmeg
1 tbsp coconut sugar
2 ripe peaches
1 tbsp cashew nut butter
LUNCH: CREAMY AVOCADO SALAD PASTA
1 head of lettuce
1 ripe avocado
Pinch black pepper, italian seasoning and salt
100 grams red lentil pasta
Juice of 1 lemon
100 grams broccoli
1 can drained sweetcorn
DINNER: SUMMER BUDDHA BOWL
1 head of lettuce
1/2 cup brown rice (dry weight)
1 tin chickpeas (approx 230g)
1 carrot
1 zucchini
1/4 purple cabbage
1 medium sweet potato
200 grams tofu, drained and cubed
Mix together the oats, cinnamon, nutmeg, protein and
almond milk and cook until desired consistency
Slice 2 peaches and sprinkle with coconut sugar
Add to a heated grill for 3-5 minutes until caramelising
Top oats with grilled peaches and cashew nut butter
Cook your pasta according to instructions
Mash your avocado and stir in
Spices and lemon juice
Layer the cooked veggies,
pasta and lettuce and add the avocado mix
Get in there with your hands and really mix it all together
Cook your rice according to instructions
Grate or spirulize the carrot and zucchini
Chop the cabbage and sweet potato
Steam the sweet potato chunks until cooked and place aside
Cook tofu cubes in non stick pan until brown either side
Turn up heat and add sweet potato in to crisp (stir
continuously for approx 2-3 mins)
Add all ingredients to a bowl and add your favourite sauce
(Nandos hot sauce is amazing with this!
 WEDNESDAY
BREAKFAST: BLUEBERRY MUFFIN SMOOTHIE
1 cup. frozen blueberries
1 cup. almond milk Blend until smooth!
½ cup. plain soy yoghurt
¼ cup. oats use gluten-free if needed
1-2 tbsp. maple syrup
1 tsp. cinnamon
1/2 Scoop (20g) vegan vanilla protein
powder

LUNCH: Leftover buddha bowl

1 head of lettuce
Cook your rice according to instructions
1/2 cup brown rice (dry weight)
Grate or spirulize the carrot and zucchini
1 tin chickpeas (approx 230g)
Chop the cabbage and sweet potato
1 carrot
Steam the sweet potato chunks until cooked and place aside
1 zucchini
Cook tofu cubes in non stick pan until brown either side
1/4 purple cabbage
Turn up heat and add sweet potato in to crisp
1 medium sweet potato
(stir continuously for approx 2-3 mins)
200 grams tofu, drained and cubed
Add all ingredients to a bowl and add your favourite sauce
(Nandos hot sauce is amazing with this!

DINNER: LENTIL MUSHROOM RAGU (serves 2)

1 Cup red or brown lentils Rinse lentils wel

1 cup chopped mushrooms Boil water and cook lentils according to packaging
2 Garlic cloves In a non stick pan cook onion, mushrooms and garlic until tender
1 white Onion Add in spices and coat evenly for a further minute
1 tbsp thyme Add in cooked lentils, chopped tomatoes and stock and simmer for
1 tbsp paprika 20 minutes
1 tbsp chilli powder
1 tin chopped tomatoes
1/2 litre vegan stock
100 grams red lentil pasta
 THURSDAY
BREAKFAST: TOFU & AVOCADO TOAST
200 grams tofu
1/2 ripe avocado, sliced
2 slices wholemeal toast (GF if needed)
1 tbsp each: turmeric, black pepper, salt,
chilli, paprika, soy sauce
Bunch of spinach
1 cup tomatoes, sliced
Drain the tofu until firm, mash with a fork to resemble
scrambled egg
Add to a heated pan and mix around for 5 minutes until
browning
Add in spices, soy sauce and veg and continue to cook
until golden and crisp
Layer avocado slices and tofu on toast

LUNCH: Leftover MUSHROOM RAGU
Leftovers from making full recipe the previous night

DINNER: SWEET POTATO TEMPEH SALAD

200 grams tempeh Start with your cubed tempeh and toss around
400 grams sweet potato ( approx 2 medium) in heated pan until cooked
1 whole head lettuce Cube and boil the sweet potato before
1 bunch spinach placing in oven to crisp for 10 minutes
1 bunch rocket Chop your greens
100 grams broccoli and mix together the lettuce, spinach and rocket in a large bowl
50 grams avocado Add avocado and lemon juice and massage into greens
Lemon Juice and fresh salsa Add tempeh and potato to salad and top with fresh salsa
 friday
BREAKFAST: DESSERT FOR BREAKFAST
1 frozen bananas
1 tbsp raw cacao
Blend all ingredients except from the nibs, syrup and
1 tbsp peanut butter
pb2 and fresh banana
1/2 cup oats
Once thick and blended, pour into a bowl
1 scoop chocolate protein powder
Top with banana slices, nibs, syrup and the pb2 (mix up
1 tbsp cacao nibs
the powder with water to desired consistency )
1 tbsp maple syrup
1 tbsp pb2 (low fat powdered peanut butter)
1 fresh banana

LUNCH: SWEET POTATO TEMPEH SALAD

200 grams tempeh Start with your cubed tempeh and toss around
400 grams sweet potato ( approx 2 medium) in heated pan until cooked
1 whole head lettuce Cube and boil the sweet potato before
1 bunch spinach placing in oven to crisp for 10 minutes
1 bunch rocket Chop your greens
100 grams broccoli and mix together the lettuce, spinach and rocket in a large bowl
50 grams avocado Add avocado and lemon juice and massage into greens
Lemon Juice and fresh salsa Add tempeh and potato to salad and top with fresh salsa

DINNER: PEANUT TOFU BOWL

200 grams tofu
1/2 cup white rice (dry weight)
100 grams broccoli
1 large carrot, peeled and chopped
1 head pak choy
1 small tin chickpeas, drained
2 tbsp powdered peanut butter
2 tbsp maple syrup
1 garlic clove
2 tbsp soy sauce
Start by mincing garlic and adding to a heated pan
Once starting to cook, turn down the heat, mix powdered peanut
butter with water until sauce like, but not too runny
Add to garlic along with soy sauce and maple syrup
Cook tofu in separate pan in cubes until golden either side
Remove tofu and starry vegetables and chickpeas
Add tofu back in, coat in sauce and serve over rice
 SATURDAY
BREAKFAST: BERRY PANCAKES
100 grams flour or oats
35 grams protein powder
1 tbsp baking powder
1 fresh banana
1 cup almond milk
1 cup fresh or frozen berries
1 cup vegan friendly yogurt (such as Alpro)
Blend all ingredients except from berries and yogurt
Let the mixture sit until it slightly thickens
Heat a pan on low heat
Add pancake mixture and cook either side
You will know when to flip when the pancake has small
holes appearing in the batter and the edges are
browning
Top all pancakes with the yogurt and berries
(Heating frozen berries in the microwave makes and
amazing sauce!)

LUNCH: PEANUT TOFU BOWL

200 grams tofu
1/2 cup white rice (dry weight)
Start by mincing garlic and adding to a heated pan
100 grams broccoli
Once starting to cook, turn down the heat, mix powdered peanut
1 large carrot, peeled and chopped
butter with water until sauce like, but not too runny
1 head pak choy
Add to garlic along with soy sauce and maple syrup
1 small tin chickpeas, drained
Cook tofu in separate pan in cubes until golden either side
2 tbsp powdered peanut butter
Remove tofu and starry vegetables and chickpeas
2 tbsp maple syrup
Add tofu back in, coat in sauce and serve over rice
1 garlic clove
2 tbsp soy sauce

DINNER: MEXICAN BEAN CAULI RICE

Cut the cauliflower into large chunks and place in a food
1 whole head cauliflower
processor. Pulse until rice like
1 tin black beans in water, drained
In a pan on medium heat, sautee the onion and garlic until
1 green chilli or jalapeños
softened
1 bunch cilantro
Add in the cauliflower rice and chopped tomatoes, cover with
1 white onion
a lid and cook for another 5 to 7 minutes until the cauliflower
2 garlic cloves
rice has begun to soften.
1 tin chopped tomatoes
Add spices and lemon. Continue to cook until the cauliflower
1 tbsp each chilli and paprika
becomes tender but not mushy. Stir in the chopped cilantro,
Juice of 1 lemon
fresh chilli and black beans just before serving.
SUNDAYS ARE FOR RELAXING

If you want to go out for dinner with friends,

family, loved ones, DO IT, once a week is good for
the body and soul, eat at your favourite restaurant,
drink some wine, have a cocktail, and eat that
dessert for me :)

Alternatively I have added in a homemade takeout

recipe for Sunday dinner 
 SUNDAY
BREAKFAST: EASY SUNDAY BRUNCH
1 tin black beans Cook your veggies until tender
2 slices wholemeal toast Layer toast with avocado and baked beans
1 avocado sliced Serve veg on the side
1 cup tomatoes
1/2 onion chopped
1 cup mushrooms
1 cup spinach

lunch: MEXICAN BEAN CAULI RICE

Cut the cauliflower into large chunks and place in a food
1 whole head cauliflower
processor. Pulse until rice like
1 tin black beans in water, drained
In a pan on medium heat, sautee the onion and garlic until
1 green chilli or jalapeños
softened
1 bunch cilantro
Add in the cauliflower rice and chopped tomatoes, cover with
1 white onion
a lid and cook for another 5 to 7 minutes until the cauliflower
2 garlic cloves
rice has begun to soften.
1 tin chopped tomatoes
Add spices and lemon. Continue to cook until the cauliflower
1 tbsp each chilli and paprika
becomes tender but not mushy. Stir in the chopped cilantro,
Juice of 1 lemon
fresh chilli and black beans just before serving.

LUNCH: HOMEMADE TAKEOUT 

Wholewheat noodles Boil noodles according to package instructions

1 block tofu Cube tofu and cook either side until golden
1 cup each of shredded carrot, broccoli, sugar Stir fry up your veggies and once almost
snap peas, spinach, mushrooms cooked add in the two sauces
1 garlic clove, 1/2 onion Toss in noodles and tofu and mix well
2 tbsp teriyaki sauce Serve and enjoy!
1 tbsp soy sauce
Seems simple but oh so delicious and "mock chinese style"

Feel free to sub tofu for your favourite faux meat like faux chicken strips
REMEMBER THAT FOOD IS FUEL

EAT IT AND ENJOY IT

IT WILL GET YOU TO YOUR GOALS

IT IS THE NECESSARY
NOT THE ENEMY