Beautiful Plant-Based Meal Plan & Recipe Books


Pumpkin pie oats
3/4 cup rolled oats
1.5 cups water
1/2 cup canned pumpkin
1 ripe banana
2 tbsp macadamia nuts
1/2 tsp of both cinnamon and nutmeg
1 tbsp maple syrup
548 calories / 93.5g carbs / 12g protein / 17g fat

Thai tofu burrito
Peanut spread
2 tbsp pb 2
1 tbsp maple syrup
Juice 1/2 like
1 tsp sesame seeds

1 lavash bread or large tortilla
2 pieces (100g) cooked tofu
1 cup steamed rice
Cilantro / green onion chopped
Shredded carrots
Cucumber chopped

1 large apple

584 calories / 90g carbs / 26g protein /16g fat

Bean nachos
4 corn tortillas
1 cup black beans
Tomato / green onion / lettuce

Cilantro jalapeño cream sauce
(Makes 4 servings)
1/2 cup hemp seeds
1/2 cup packed cilantro
1/4 cup jalapeño slices or 1 jalapeño seeded and chopped
1 tsp garlic powder
1/2 tsp salt
1/2 cup water
Combine all ingredients in blender and blend until creamy. Store up to 1 week in a day tightly seemed container.

Toast tortillas in a toaster for one minute, flip them around and toast one more minute. Spread beans over cooked tortillas and cut into triangles. Top with toppings.

545 calories /79g carbs / 29g protein / 13g fat

Snack – Lara bar/ OR Mcdougall soup
200 calories

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  1. I agree 1200 is too little, but everyone is different on what they need and want. If they want those "quick" results then using these recipes as a part of their current diet–not necessarily eating exactly what you've suggested for the day–should be fine.

    They can always follow your suggested meal plan after they've lost close to their goal. That gradual change may help them adjust to a more sustainable lifestyle after weight loss.

    Just a thought.

  2. “1200 calorie plans aren’t sustainable for people unless you are completely sedentary… and it’s not maintainable” HAHA unless you’re 4’10” like me. 1800 cals a day WOULD make and gain weight — a LOT of weight! Not everyone is as tall or as active as you are. You have to understand that some people just eat less than you do naturally because everyone’s different. 100 pounds is a healthy weight for me (yes, 100 because I’m so short) while it’s insanely underweight for you. We’re not starving ourselves. Liezel Jane, for instance, had about 1400 cals during weight loss because she’s 5’2”! What’s healthy for you can be unhealthy for someone else and vice versa. Don’t think that 1200/1400 calories is “starving yourself” and “unhealthy” for everyone.

  3. exactly!!! that way of restricting just create a binge eating habit which is more destructive than being overweight at first. people should eat just regality and normal food not restricting and feel like you are starving

  4. I was nervous while watching the other videos because i thought i was going to gain weight but I workout everyday and I'm going to start biking more so I'm glad for your "rant"

  5. This wrap looks go good, I don’t mind tofu but my husband hates it. Is seitan considered A good swap? I make it homemade so I can adjust whatever to make it low fat ect.

  6. I have to eat only 1200 on days I’m not working out (I up it when I exercise) because I work in IT, mostly from home, so if I don’t go grocery shopping I’m lucky to break 100 steps.

  7. That's not true. I followed an 800 calorie diet and lost 60 lbs (I lost 20 before that gradually- around 1200-1600 calories) in 2008. I went from 220 to 140 in less than 6 months. I will admit that I have some loose skin on my stomach, but that happens to anyone who was obese. Other than that, I haven't gained any weight back in over 10 years, plus counting my calories taught me a lot about nutrition and portions that I didn't know before.

  8. Question?
    Hannah, I recently found your videos and recipes and love them. Thank you for all the recipes, tips and for sharing your story. I have recently started to change to plant-based eating. It is something that needs to be done in steps. I am learning a lot from you and appreciate the recipes. They look so delicious! I have a question…what is pb2? is that in powder form?

  9. I eat 1200-1300 calories right now because I am not as active as I was last year (for example, I would take at most 20,000 steps per day last year and now I barely take 3000), and I don’t feel like I’m starving myself. I also eat paleo so that’s most likely the reason. I’m also trying to lose weight.

  10. Hello Hannah! I’m trying your 7 day weight loss plan and super excited to try your recipes! I just was wondering if it’s okay to swap a different breakfast, lunch or dinner each day to accommodate my food likes?


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