Week 1 Monday

Breakfast: Steel-cut oatmeal, sliced bananas, walnuts, rice milk Lunch: Whole grain pasta with veggie sausages, sun-dried tomatoes, broccoli; salad Dinner: Seitan Parmesan with tomato sauce, green beans, mashed potatoes

Tuesday

Breakfast: Bagel with Earth Balance butter Lunch: Sandwich with vegan cold cuts, nondairy cheese, avocado, pickles; tomato soup Dinner: Tacos with "meat" crumbles, nondairy cheese, guacamole; salad

Wednesday Thursday Friday

Breakfast: Bagel with almond or peanut butter Lunch: Split pea soup with tempeh bacon, (nondairy) cheesy toast; salad Dinner: Stuffed butternut or acorn squash with tofu; sauted collard greens Breakfast: Frozen waffles with Earth Balance butter, maple syrup Lunch: Black bean and soy cheese quesadilla with guacamole; salad Dinner: Pan-seared Gardein fillet with shiitake mushroom sauce; mashed potatoes and braised brussels sprouts Breakfast: Brown rice (I make several days' worth at a time), chopped dates, almonds, nondairy milk poured over Lunch: Cabbage, thyme and meatless ground beef soup; 7-grain garlic bread Dinner: Coconut curry tofu with whole grain wild rice and green beans

Saturday Sunday

Breakfast: Brown rice with blueberries and almonds; hemp milk Lunch: Smoked paprika pinto beans with quinoa and sauted kale Dinner: Charred seitan skewers, wheat berries; chili broccoli Breakfast: Whole grain pancakes and blueberries;tempeh bacon Lunch: Chili with pinto beans, tomatoes, peppers, and onions, soy sour cream; salad Dinner: Seitan Parmesan (seitan fillets with melted nondairy cheese, tomato sauce), collard greens, mashed potatoes

Read more: http://www.oprah.com/oprahshow/Week-OneKathy-Frestons-Vegan-Menu-Plan#ixzz2QCd7hC3k

Monday

Breakfast: Soy yogurt with blueberries and almonds Lunch: Oven-roasted stuffed zucchini flowers on top of fig and walnut salad Dinner: pasta with porcini mushrooms; salad

Tuesday

Breakfast: Quinoa (I make a big batch that will last a few days), chopped dates, almonds, nondairy milk poured over Lunch: Flax-seed and whole grain pizza crust with classic margherita topping Dinner: Portobello mushroom and cannelloni bean burger with roasted peppers and sauted Swiss chard

Wednesday Thursday Friday

Breakfast: Smoothie with avocado, agave, lime and mint Lunch: Beefless stew (Gardein beefless tips); salad Dinner: Veggie hot dogs with sauerkraut; salad Breakfast: breakfast cookies (recipe in Quantum Wellness Cleanse) Lunch: Tempeh tuna salad over greens; crackers Dinner: Mediterranean platter of hummus, baba ganoush, tabouleh, pita bread Breakfast: Breakfast cookies Lunch: Bean burrito with salsa and guacamole; salad Dinner: Grilled tempeh with fresh oranges, shallots and garlic; mashed sweet potatoes, sauted spinach

Saturday

Breakfast: Scrambled tofu with onions and sun-dried tomatoes; tempeh bacon Lunch: Vegetable gumbo with soy sausage; salad Dinner: Soba noodles with vegetables and tofu

Sunday

Breakfast: Vegan French toast with strawberries Lunch: Tostada with rice, beans, and avocado Dinner: Pasta puttanesca with summer squash

Read more: http://www.oprah.com/oprahshow/Week-TwoKathy-Frestons-Vegan-Menu-Plan#ixzz2QCdHS2Kn Week 3

Monday

Breakfast: Clif Bar; apple Lunch: Eggless tofu salad (buy prepared at health food store) on brown rice bread; prepared green salad Dinner: Frozen brown rice, microwaved; organic black beans; brussels sprouts, microwaved

Tuesday

Breakfast: Frozen oatmeal, microwaved; blueberries on top Lunch: Morningstar Farms Grillers Vegan Veggie Burger, wrapped in lettuce; sweet potato tortilla chips Dinner: Amy's Brown Rice, Black-Eyed Peas & Veggies Bowl

Wednesday Thursday Friday

Breakfast: Soy yogurt; banana Lunch: Veggie hot dogs on whole-wheat buns; prepared salad Dinner: Soy cheese pizza, from freezer section; salad Breakfast: Morningstar Farms Sausage Patties on bagel with vegan cheese; fruit Lunch: Amy's Non Dairy Bean & Rice Burrito Dinner: Frozen veggie stir-fry, microwaved; frozen brown rice, microwaved Breakfast: Amy's Mexican Tofu Scramble Lunch: Organic vegetable soup; multigrain bread with Earth Balance butter Dinner: Morningstar Farms Hickory BBQ Riblets; frozen vegetables

Saturday Sunday

Breakfast: Multibran cereal, almond milk, blueberries Lunch: Frozen vegetable samosas; salad bar Dinner: Amy's Veggie Loaf - Mashed Potatoes &Veggies Breakfast: Organic frozen waffles with peanut butter; banana Lunch: Meatless deli slices on brown rice bread; organic blue corn tortilla chips Dinner: Kashi Frozen Tuscan Veggie Bake entre; salad bar

Menu Plan 1 Breakfast: Tofu Scramble Lunch: Tempeh tuna salad over field greens Dinner: Kale avocado salad and King oyster mushrooms with pistachio pure Menu Plan 2 Breakfast: Wheat-free pancakes (made with Bob's Red Mill mix) and Gardenburger soy sausage Lunch: Buddha bowl (made with oven-baked tofu, kale and brown rice) Dinner: Caesar salad with Homemade Caesar Dressing and Tempeh Scallopini with Madeira Peppercorn Sauce Menu Plan 3 Breakfast: "Cheesy" corn grits with tomato compote Lunch: Scampi-style Tofu Wrap Dinner: Artichoke and Oyster Mushroom Rockefeller with side salad and corn chowder Menu Plan 4 Breakfast: Steel-cut oatmeal with cranberries and almonds Lunch: Zucchini "fettuccini" with Raw Alfredo Sauce Dinner: Quinoa salad with roasted corn, sweet potatoes,

avocado and roasted tomatillo dressing Menu Plan 5 Breakfast: Strawberry-rhubarb wheat-free crepes Lunch: Mezze plate (white-bean hummus, millet tabouli, balsamic fig compote, marinated olives and almondrosemary crackers) Dinner: Celery root soup and Tempeh Creole over grilled corn cakes Menu Plan 6 Breakfast: Egg-less quiche, arugula and artichoke hearts Lunch: Beetroot ravioli with fresh cucumber and fennel salad Dinner: Spring asparagus soup and Cajun-Seared Portobello Fillets with Avocado Cream Menu Plan 7 Breakfast: Fruit and Soy Yogurt Parfait Lunch: Roasted tomato, grilled onion and sweet garlic aioli quesadillas with jicama slaw Dinner: Vegetable strata with cilantro-lemon pesto and Black Bean Cakes with Lime-Peppered "Mayo" Menu Plan 8 Breakfast: Steel-cut oatmeal with raisins, walnuts and agave nectar Lunch: Assorted vegetable sushi plate Dinner: Tempeh marsala with a spring salad Read more: http://www.oprah.com/food/Oprahs-21-DayCleanse-Menu-Plans#ixzz2QCe7GAaP

10 Tasty Protein Shake Recipes

Drink these smoothies for a quick fitness boost and make the most of your workout
By Todd

Durkin, M.A., C.S.C.S.

RELATED GOALS:

Image: Thinkstock

Use any of these recipes to start your day, fuel up before a workout, or replenish your muscles after you've finished training. In any of the shakes, feel free to add 1 tablespoon of ground flaxseed and go with extra ice or no ice. 1. TD's Quickie 6 ounces water, juice, or almond milk 1 scoop egg white powder or whey protein isolate 6 ice cubes Shake, stir, or blend, and enjoy! Is milk really healthy? Learn the truth about liquid dairy. 2. TD's Fat Burner 12 ounces water or unsweetened almond milk 2 scoops egg white powder or whey protein isolate 8 strawberries 1 tablespoon raw almond butter or ground flaxseed 6 ice cubes Mix in a blender for 30 seconds. Bust your gut with these 5 ways to burn more fat on exercise machines. 3. TD's Preworkout Shake 8 to 12 ounces water 2 scoops egg white powder or whey protein isolate 1 banana 6 ice cubes Mix in a blender for 30 seconds.

Discover 26 ways to feed your body for results. 4. TD's Daddy Shake (My kids love it!) 12 ounces fresh orange juice 2 scoops egg white powder or whey protein isolate 1 banana 2 tablespoons almond butter or natural peanut butter 6 ice cubes Shake, stir, or blend. Turn comfort food into muscle fuel with these 5 instant upgrades for your diet. 5. TD's Tropical Delight Shake 12 ounces water or orange juice 1 scoop whey protein isolate 1/4 cup each of as many fruits as you can find in the fridge 1 banana 6 ice cubes Mix in a blender for 30 seconds. The best isnt always the prettiestlearn how to pick the best produce. 6. TD's Post-Game/Practice/Workout Recovery Shake 12 ounces water 2 scoops whey protein isolate Before your event or workout, fill an empty water bottle with protein powder. After your event, add water and shake vigorously for 30 seconds. How fit are you? Use these 10 simple fitness tests to find out. 7. TD's "Rise and Shine" Breakfast Shake 12 to 16 ounces fresh squeezed orange juice 2 scoops egg white powder or vanilla whey protein powder 1 banana 1/4 cup Greek yogurt 2 teaspoons organic vanilla extract 1 tablespoon ground flaxseed (optional) 1 tablespoon lecithin (optional) Blend together for 30 seconds. Fight fat globallytry the worlds most powerful eating strategies. 8. Dr. Chris Mohr's Blueberry Blast 1 cup unsweetened vanilla almond milk 1 frozen banana (peel before freezing) 1/2 cup blueberries 1 scoop unflavored or vanilla protein powder Mix in a blender for 30 seconds. Silence a growling stomach with these 5 belly-filling foods. 9. Tropical Breeze 1 cup unsweetened vanilla almond milk 1 cup frozen pineapple 1 teaspoon shredded coconut or coconut milk 1/2 cup frozen blueberries 1 scoop unflavored or vanilla protein powder Mix in a blender for 30 seconds.

Youve stocked up on frozen fruit. Now follow these 6 rules for healthier frozen food. 10. Dr. Chris Mohr's Chocolate Chip "Ice Cream" 1 cup unsweetened chocolate almond milk 1 tablespoon natural almond or peanut butter 1 frozen banana (peel before freezing) 1 tablespoon cacao nibs 1 cup raw spinach 1 scoop chocolate protein powder Dash of red pepper flakes (optional) Mix in a blender for 30 seconds.