Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

specified, smoothie, energy bar, raw vegetable, and fruit selections are of your choice. For added convenience and increased nutritional value, smoothie recipes may be substituted for Vega Whole Food Health Optimizer or can be made with Vega Whole Food Smoothie Infusion. Energy bars may be substituted for Vega Whole Food Energy Bars.
     

week 1
     

day 1
     
    Breakfast: Wild Rice Yam Pancakes (p. 212) with agave nectar and fruit
     
    Morning snack: energy bar
     
    Lunch: Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
     
    Afternoon snack: smoothie
     
    Dinner: Almond Flaxseed Burger (p. 233) with mixed greens and Sweet Pepper Hemp Pesto (p. 267)
     
    After-dinner snack: Zucchini Chips (p. 260)
     

day 2
     
    Breakfast: Toasted Apple Cinnamon Cereal (p. 216) with Hemp Milk (p. 268)
     
    Morning snack: energy bar
     
    Lunch: Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
     
    Afternoon snack: smoothie
     
    Dinner: Adzuki Bean Quinoa Sesame Pizza (p. 237)
     
    After-dinner snack: Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
     

day 3
     
    Breakfast: Banana Ginger Pear Cereal (p. 215) with Rooibos Almond Milk (p. 268)
     
    Morning snack: energy bar
     
    Lunch: Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
     
    Afternoon snack: smoothie
     
    Dinner: Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
     
    After-dinner snack: Crunchy Cinnamon Plantain Strips (p. 242)
     

day 4
     
    Breakfast: Garlic Oregano Yam Oven Fries (p. 244) with Ketchup (p. 261)
     
    Morning snack: green smoothie
     
    Lunch: Sunflower Seed Beet Pizza (p. 237)
     
    Afternoon snack: energy bar
     
    Dinner: Popped Amaranth Hemp Seed Salad (p. 249) with Cayenne Dill Tahini Dressing (p. 253)
     
    After-dinner snack: Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
     

day 5
     
    Breakfast: smoothie
     
    Morning snack: Green Tea Ginger Lime Crackers (p. 258) with Miso Kelp Guacamole (p. 263)
     
    Lunch: Crunchy Cinnamon Plantain and Macadamia Nut Salad (p. 248) with Mango Lime Dressing (p. 254)
     
    Afternoon snack: energy bar
     
    Dinner: Popped Amaranth Rooibos Pizza (p. 239)
     
    After-dinner snack: Zucchini Chips (p. 260) with Sweet Pepper Hemp Pesto (p. 267)
     

day 6
     
    Breakfast: smoothie
     
    Morning snack: energy bar
     
    Lunch: Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
     
    Afternoon snack: Curry Lentil Crackers (p. 259) with Pineapple Salsa (p. 265)
     
    Dinner: Pecan Sunflower Burger (p. 233) with mixed greens and Sweet Pepper Hemp Pesto (p. 267)
     
    After-dinner snack: Zucchini Chips (p. 260) with Macadamia Dill Dressing (p. 255)
     

day 7
     
    Breakfast: smoothie
     
    Morning snack: energy bar
     
    Lunch: Dinosaur Kale Quinoa Wrap (p. 241) and Creamy Ginger Carrot Soup (p. 245)
     
    Afternoon snack: Vegetable Crackers (p. 259) with Sunflower Seed Pâté (p. 266)
     
    Dinner: Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
     
    After-dinner snack: walnuts
     

week 2
     

day 1
     
    Breakfast: smoothie
     
    Morning snack: energy bar
     
    Lunch: Lemon Crisp Beet Salad (p. 249) with Orange Pumpkin Seed Dressing (p. 255)
     
    Afternoon snack: Crunchy Cinnamon Plantain Strips (p. 242) with Black-Eyed Pea Cayenne Salsa (p. 265)
     
    Dinner: Dinosaur Kale Quinoa Wrap (p. 241) and Sesame Miso Soup (p. 245)
     
    After-dinner snack: Banana Coconut Pie (p. 270)
     

day 2
     
    Breakfast: green smoothie
     
    Morning snack: fruit and pumpkin seeds
     
    Lunch: Zucchini Chip Almond Salad (p. 250) with Pomegranate Poppy Seed Dressing (p. 257)
     
    Afternoon snack: energy bar
     
    Dinner: Spicy Black-Eyed Pea Quinoa Pizza (p. 235)
     
    After-dinner snack: Green Soup (p. 246)
     

day 3
     
    Breakfast: Garlic Oregano Yam Oven Fries (p. 244) with Creamy Nutritional Yeast Sauce (p. 262)
     
    Morning snack: green smoothie
     
    Lunch: Curry Lentil Rice Pizza (p. 239)
     
    Afternoon snack: energy bar
     
    Dinner: Cucumber Pesto Salad (p. 250) with Tomato Basil Dressing (p. 256)
     
    After-dinner snack: almonds
     

day 4
     
    Breakfast: Toasted Apple Cinnamon Cereal (p. 216) with fruit and Hemp Milk (p. 268)
     
    Morning snack: energy bar
     
    Lunch: Sunflower Seed Beet Pizza (p. 237)
     
    Afternoon snack: smoothie
     
    Dinner: Creamy Carrot Salad (p. 250) with Cayenne Dill Tahini Dressing (p. 253)
     
    After-dinner snack: Creamy Pepper Soup (p. 246)
     

day 5
     
    Breakfast: Banana Ginger Pear Cereal (p.