edoced_46esabedoced_46esab Easy Veggie Meal Plan - Done for you 90 Vegetarian/Vegan Weight Loss plan | Kardenas Kitchen

Tell Us a Little about Easy Veggie Meal Plan

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Some people have asked me about my 90-day Easy Veggie Meal Plan Ebook, so in case you have questions about it, here you go!

I made a vegetarian weight loss meal plan because so many people I know kept asking me how to lose weight while being vegetarian. So I looked online to see what was available to you wonderful people around the world and there was literally no meal plans available! I was really surprised!  And what I did find out there was not too helpful like a 7-day meal plan with really boring foods and no calorie accountability.  Even the vegetarian recipe books in the bookstores might have some great recipes but they do not portion out the calories, carbohydrates, protein, and fat that your body needs. In the vegetarian recipe books, it just says: makes 4-7 servings. Not Helpful…

This was when I decided to dedicate all my time and resources in to creating a 90-DAY done for you vegetarian meal plan!

Veggie ScaleHere’s what came out of it…

Calories, protein carbohydrates and fat are calculated for you– To make your life simpler and take the work out of preparing foods and guessing at your portions sizes. I painstakingly, and I mean it, calculated the calories, protein, carbs, and fat for you. All you need to do is follow the portion sizes on the recipe!

The calories for women is calculated at 1600 calories per day and for men 2000 calories.  Ladies, you will be getting approximately 80 grams of protein per day and guys you will be getting 100 grams of protein per day. So no need to be concerned with getting enough protein. I understand, some of you may need to modify the plan slightly if you have specific special needs, totally understandable.

For Busy People

I made this meal plan for busy people who like variety, enjoy flavorful food and enjoy foods from around the world. I have put together over 250 distinct recipes so you will never get bored, you will always have plenty to choose from.

so you wouldn’t have to think about what to make, how many calories are in your meal, what tastes good together, etc. For 90 days you have meals spelled out for you! All 5 meals are portioned out for you convenience.

Easy Veggie Meal Plans is designed to get you in and out of the kitchen fast so that you can eat healthy and keep up with your busy lifestyle. The meals have lots of variety for good nutrition and plenty of flavors to help you stay on the plan.

Does the Easy Veggie Meal Plan contain dairy, is it Vegan?

The quick answer to this is yes, but hold on… out of the entire 250 recipes only about 10 have a dairy product in them, which I have provided a vegan substitute for most and look, there are so many recipes in the meal plan that you can just substitute in one of your favorite recipes you’ve found for that one dairy snack or meal.

The bottom line is, yes it is an excellent diet plan for vegans!

Since launching Easy Veggie Meal Plans, thousands of people around the world have been enjoying the benefits of this healthy easy program helping them reach their weight loss goals or even to help them maintain a fitness and healthy body.

With easy instructions for 3 months you won’t have to worry about what to eat or counting calories, because it has been done for you.

When you purchase the Easy Veggie Meal Plans, you will receive wonderful bonuses to assist you in getting that flat strong stomach from my good friend Craig Ballantyne, and a bonus smoothie book from my friend Kevin Gianni, a quick start audio from me personally, and an audio about how to be around non vegetarians in social situations that may arise.

Is It a Physical Book?

Once you purchase the Easy Veggie Meal Plan, check your email account and you will download the meal plans, added bonuses and the free audios. It is in electronic form so you don’t have to wait for it to arrive to get started. You will have instant access.  You can download it to your PDA so you can use it when you go grocery shopping or when you are out to eat.

I look forward to your success!

Kardena Pauza, Author of Easy Veggie Meal Plan

13 Comments Leave a Comment

Comment by TK
2011-03-07 10:10:03

Hi Kardena!
Thanks so much for all the inspiration you provide. I weigh 124 lbs and am 5’4″. I am not overwieght but really want to lower my bodyfat!!! I think it’s around 25-27%, according to a handheld monitor. Eating 1500 cals isn’t working for me to lose the fat, but after doing craig’s workouts, eating less than that is difficult. I want to order the veggie meal plans but should I just eat less than the 1500 you prescribed for women in the plan? Also I am trying to avoid soy is there a lot of it in the diet?

I truly appreciate your help!!!!!

Comment by Kardena
2011-03-11 15:23:07

I’m glad you’re doing Craig’s workouts, they are great. Once you order the EVMP, start with the 1,500 calories for a week and see how you do with the structured diet and balanced meals. Most likely you will need to reduce your calories to 1200 calories. Your body requires less calories given your size. With the balance of macro nutrients in the EVMP, you may feel you can handle the lower cal diet. On your weight training days, you can add another small meal after your workouts to help fuel your body and muscles. This may help you with your energy on your workout days.
Soy is rarely used in the entire 90 day program. And most of the time there is a substitute option. Not a worry at all. You’ll have plenty of options.
Let me know how it goes!

Comment by TK
2011-03-11 19:52:45

Thanks Kardena!

I just purchased the EVMP and it looks great. I also just bought a dehydrator and am excited to make the granola! Keep the deydrator recipes coming!!! Please just let me know when you have a chance what is the best way to modify the meal plan to be 1200 cals instead of 1500, since it is already written out this way. Should I just take out one of the snacks or try to make one of the meals smaller? I truly appreciate your help and am so happy to start this!

Comment by Kardena
2011-03-16 12:01:01

Hi Talyn,
Excellent! Looking forward to here your experience. Alright I’ll pull out my dehydrator and get going. BTW- the cranberry scones are dehydrated also, here’s the link! http://kardenaskitchen.com/2009/12/04/cranberry-scones/
I recommend decreasing the calories from fat first by 1/3 from every meal and decrease the carbs by 1/3 from the all meals. This should bring you to 1200 calories. Reduce carbie foods like grains, fruit, beans, and high carb veggies like squash. You can use a site like http://www.nutritiondata.com to help you calculate more exact calories and portions.

Comment by Christy
2011-03-15 16:49:44

I purchased the Easy Veggie Meal Plan and I love it. The black bean soup is my favorite.

Comment by Kardena
2011-03-16 11:29:25

Hey Christy,
Excellent! There is a ton of recipes throughout the 90 days. So you might find some more faves!

Comment by Lynda Sully
2011-03-21 09:45:02

Thanks for showing us how to lower the calories to 1200….I wasn’t losing at all at 1500 and I was having a hard time eating that much! I’ll try to decrease the carbs at the three main meals first and see how that goes. Maybe later, I’ll decrease the fat by 1/3.

Comment by Kardena
2011-04-12 10:22:23

Hi Lynda,
Remember 1/3 less fat means you will be bringing your calories down faster since in every gram of fat there are 9 calories versus only 4 calories in 1 gram of carbs. I suggest lowering the fats first. keep the carbs for more nutrient value.

Comment by Soon Chai
2011-04-07 20:29:31

Hi Kardena,

The protein in your meal plan is about 20% of a person’s calorie needs (80g x 4 calories = 320 calories of 1500 calories for women or 100g x 4 = 400 of 2000 calories for men). Isn’t that too high for vegetarians / vegans?

According to The Vegetarian Resource Group, we need only about 10% of calories from protein to fulfill our needs rather than 20% – please read here: http://www.vrg.org/nutrition/protein.htm

Can you please enlighten us on how much protein we really need as it could be pretty confused when many voices speak differently. Appreciate your time for this. Thanks.

Comment by Kardena
2011-04-12 10:21:10

Hello Soon,
In regards to the percentage of protein in the meal plan. Honestly, there are different resources that say different amounts of protein are sufficient. Everyone’s body a little different in how it absorbs and metabolizes nutrients. I know for myself while competing in NPC bikini competitions and working out 2 hours a day, I was taking in a little over 100 grams of protein a day and it was just enough to help me build muscle. This is what my body required and if I didn’t take in that much protein I started to lose muscle mass. See what is going to be best for your body.

Comment by Soon Chai
2011-04-09 17:53:03

Hi Kardena, I’ve sent in my comment but it wasn’t being shown, so now I’m writing again…

My question is, the % protein in your meal plan is about 20% daily for both men and women, but do we really need so much protein? According to The Vegetarian Resource Group (http://www.vrg.org/nutrition/protein.htm) vegetarians only need about 10%. Another raw food expert suggests that we need only about 5%. Is your meal plan meant for athletes? Even athletes do not need as much as 20%. Would appreciate if you can help clear my doubts. Thanks.

Comment by Mary
2011-06-30 17:37:27

Hi Kardena,

I came across your EVMP – it sounds great! Over the years I’ve experimented with vegetarianism and have always felt SO much better when meat and dairy are removed from my diet. Before purchasing EVMP, I wanted to understand the role soy plays. My doctor has discouraged me from eating a lot of soy. Is soy a major protein source on this plan? Thanks!

Comment by Kardena
2011-07-13 22:30:46

I know what you mean about feeling better. there is very little soy in the total of 90 days. I do not recommend eating much of it so I did not utilize it in the plan but very few times. Fermented is a better choice since the fermentation process breaksdown teh “anti-nutrients”. No need to worry, the plan will be great for you.

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