Fillable PDF Plant Based Diet Planner

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My Stats Sheet DATE DATE BEFORE AFTER START DATE END DATE WEIGHT WEIGHT BMI BMI BODY FAT BODY FAT MUSCLE MUSCLE CHEST CHEST WAIST WAIST HIPS HIPS THIGHS THIGHS CALVES CALVES BICEPS BICEPS

My Goals START DATE END DATE START WEIGHT GOAL WEIGHT END WEIGHT MOTIVATORS POSSIBLE HURDLES & HOW TO RESOLVE SHORT-TERM GOALS GOAL ✓ DATE LONG-TERM GOALS GOAL ✓ DATE GOAL ACHIEVED MY REWARD

Recommended Food List Soy Products Beans and Legumes Starchy Veggies Edamame Adzuki beans Beets Tofu Black beans Butternut Squash Tempeh Black-eyed peas Corn Chickpeas Parsnips Nuts and Seeds Fava Beans Pumpkin (unsalted) Kidney Beans Sweet Potato Almonds Lentils Yam Brazil Nuts Lima Beans Cashews Mung Beans Other Chia Navy Beans Wheat Protein (Seitan) Flaxseeds Peanuts Soy, Rice, Hemp, or Pea Hazelnuts Peas Protein Powders Hemp seeds Pinto Beans Pecans Split Peas Vegetables Pine nuts String Beans Acorn Squash Pumpkin seeds White Beans Artichoke Hearts Sesame seeds Asparagus Sunflower seeds Leafy Greens Broccoli Quinoa Arugula Brussels Sprouts Walnuts Bok Choy Cabbage Butter Lettuce Carrots Cereals and Grains Collard Greens Cauliflower Barley Kale Celery Buckwheat Romaine Cucumber Bulgar Spinach Eggplant Cornmeal Swiss Chard Mushrooms Couscous Onions Millet Peppers Oats and oat bran Radish Rice (white and brown) Spaghetti Squash Rye Tomatoes Wheatberries Turnips Whole-wheat flour Zucchini

Recommended Food List Fruit Herbs and Spices Like vegetables, fresh fruits are one of Herbs and spices can make or break a the main pillars of a vegan diet. Some meal. It is recommended to research will be higher than others in fructose, how each will enhance your meals. but in most cases that won’t be an Notice that salt is not on the list. issue. Avoid dried fruit as there is a Avoid any added salt. very high concentration of sugar in dried fruit. Frozen fruit is a great Basil option, but again, make sure there is Chives absolutely no added sugars. Cilantro Cinnamon Do NOT eat fruits in syrup of any Chili Powder type. This is strictly forbidden. The Cumin closest to fresh the better. Dill Garlic Apple Ground Ginger Avocados Nutmeg Bananas Oregano Cantaloupe Paprika Cherries Parsley Figs Rosemary Grapes Thyme Jackfruit Turmeric Mango Peaches Drinks Pears Drink plenty of water Pineapple and track your water Plums consumption. Eliminate Watermelon diary altogether. However, there are Berries Citrus ample choices that are Blueberries Grapefruit very healthy for you. Blackberries Lemon Strawberries Lime Almond Milk Raspberries Orange Cashew Milk Tangerine Coconut Milk Coconut Water

Recommended Food List Soy Products Beans and Legumes Starchy Veggies Fruit Herbs and Spices Edamame Adzuki beans Beets Apple No salt. Tofu Black beans Butternut Squash Avocados Avoid added salt. Tempeh Black-eyed peas Corn Bananas Basil Nuts and Seeds Chickpeas Parsnips Cantaloupe Chives (unsalted) Fava Beans Pumpkin Cherries Cilantro Almonds Kidney Beans Sweet Potato Figs Cinnamon Brazil Nuts Lentils Yam Grapes Chili Powder Cashews Lima Beans Other Jackfruit Cumin Chia Mung Beans Wheat Protein Mango Dill Flaxseeds Navy Beans Soy, Rice, Hemp, or Peaches Garlic Hazelnuts Peanuts Pea Protein Powders Pears Ground Ginger Hemp seeds Peas Vegetables Pineapple Nutmeg Pecans Pinto Beans Acorn Squash Plums Oregano Pine nuts Split Peas Artichoke Hearts Watermelon Paprika Pumpkin seeds String Beans Asparagus Berries Parsley Sesame seeds White Beans Broccoli Blueberries Rosemary Sunflower seeds Leafy Greens Brussels Sprouts Blackberries Thyme Quinoa Arugula Cabbage Strawberries Turmeric Walnuts Bok Choy Carrots Raspberries Drinks Cereals and Grains Butter Lettuce Cauliflower Citrus Drink plenty of Barley Collard Greens Celery Grapefruit water Buckwheat Kale Cucumber Lemon Eliminate all diary Bulgar Romaine Eggplant Lime Almond Milk Cornmeal Spinach Mushrooms Orange Cashew Milk Couscous Swiss Chard Onions Tangerine Coconut Milk Millet Peppers Coconut Water Oats and oat bran Radish Rice Spaghetti Squash Rye Tomatoes Wheatberries Turnips Whole-wheat flour Zucchini

Recommended Food List

Weekly Meal Planner WEEK ______ / ______ / ____ to ______ / ______ / ____ Breakfast Lunch Dinner Snacks School Lunch Work Lunch Monday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Tuesday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Thursday Wednesday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Friday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Saturday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Sunday Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Left Overs  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook  Buy  Cook 

Weekly Breakfast Menu WEEK ______ / ______ / ____ to ______ / ______ / ____ M Recipe Cook  T Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: W Recipe Cook  Th Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: F Recipe Cook  S Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: S Recipe GROCERIES Left Overs  Buy  Cook  Recipe Location INGREDIENTS Calories:

Weekly Lunch Menu WEEK ______ / ______ / ____ to ______ / ______ / ____ M Recipe Cook  T Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: W Recipe Cook  Th Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: F Recipe Cook  S Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: S Recipe GROCERIES Left Overs  Buy  Cook  Recipe Location INGREDIENTS Calories:

Weekly Dinner Menu WEEK ______ / ______ / ____ to ______ / ______ / ____ M Recipe Cook  T Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: W Recipe Cook  Th Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: F Recipe Cook  S Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: S Recipe GROCERIES Left Overs  Buy  Cook  Recipe Location INGREDIENTS Calories:

Snacks & Lunch Box Planner WEEK ______ / ______ / ____ to ______ / ______ / ____ M Recipe Cook  T Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: W Recipe Cook  Th Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: F Recipe Cook  S Recipe Cook  Left Overs  Buy  Left Overs  Buy  Recipe Location Recipe Location INGREDIENTS INGREDIENTS Calories: Calories: S Recipe GROCERIES Left Overs  Buy  Cook  Recipe Location INGREDIENTS Calories:

Bulk Preparation Date Recipe Location Calories Servings Freeze Use by Prepared Date

Weekly Grocery List WEEK OF BREAKFAST LUNCH DINNER SNACKS OTHER                                      LUNCH BOXES                                

Shopping List DATE PLANT-BASED PROTEIN PLANT-BASED DAIRY HERBS, FRUIT & VEG                CEREALS & PASTAS   FROZEN                  CANNED  BAKING INGREDIENTS DRINKS   OTHER          HOUSEHOLD / PERSONAL            

Breakfast Recipes RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS

Lunch Recipes RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS

Dinner Recipes RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS

Snacks & Lunch Box Recipes RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS

Smoothie Recipes RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS RECIPE FOR: Servings Prep Time Calories Freeze METHOD GROCERY SHOPPING LIST INGREDIENTS



Measurements Tracker WEEK STAR 1 2 3 4 5 6 7 8 9 10 11 12 DATE T WEIGHT BMI BODY FAT MUSCLE NECK CHEST WAIST HIPS THIGHS CALVES BICEPS NOTES

Cravings Tracker Date How I felt Did I give in afterward Did I resist Craving How badly? What I did to overcome .

Daily Food Tracker DATE _________________ DATE _________________ WEIGHT AM WEIGHT AM PM PM Qty Food Qty Food BREAKFAST BREAKFAST LUNCH LUNCH DINNER DINNER SNACKS SNACKS WATER         WATER         NOTES NOTES

Daily Tracker DATE WEIGHT AM PM TODAY’S MOTIVATION Qty Food BREAKFAST APPOINTMENTS & PRIORITIES ✓ LUNCH TO DO ✓ DINNER SNACKS DAILY DIET REVIEW TOTALS TOTAL CALORIES Proteins WATER         Starches EXERCISE Fibre Vegetables Fruit

Weekly Exercise Tracker WEEK ______ / ______ / ____ to ______ / ______ / ____ Time Type Description Notes Duration Notes Monday Time Cardio  Notes Duration Notes Time Weights  Notes Duration Notes Time Other  Calories burned: Notes Duration Time Type Description Duration Tuesday Time Cardio  Duration Time Weights  Duration Other  Calories burned: Thursday Wednesday Type Description Cardio  Weights  Other  Calories burned: Type Description Cardio  Weights  Other  Calories burned: Type Description Friday Cardio  Weights  Other  Calories burned: Saturday Type Description Cardio  Weights  Other  Calories burned: Type Description Sunday Cardio  Weights  Other  Calories burned:

Weekly Review WEEK OF WEIGHT END OF WEEK MEASUREMENTS BMI How I feel about my progress BODY FAT MUSCLE CHEST WAIST HIPS THIGHS CALVES BICEPS MEDICATIONS OR SUPPLEMENTS TAKEN THIS WEEK Date What Why How this affected my diet SIGNIFICANT CHANGES / OBSERVATIONS ON TARGET? Y  N  Reward due? PHYSICAL EMOTIONAL Focus for next week



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Notes & Doodles

Notes & Doodles Date