8-Week Bikini Body Challenge Vegan - Vegetarian Meal Plan - Monday / Wednesday / Friday Meals

Sep 27, 2026

Uploaded by Damian

8-week bikini body challenge vegan/vegetarian meal plan providing structured Monday, Wednesday, and Friday menus. Each day’s entries list meal ingredients with portion sizes and calorie estimates per serving, plus step-by-step preparation instructions. Recipes include Dreamy Oats, a Peanut Butter Energy Bar, Tomato Rice & Black Beans, Banana Muffins, and Chunky Vegetable Barley Soup, with vegan substitutions and serving yield notes. Includes chilling and baking guidance and storage instructions for select items.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages7

Reading Time18 min

AccessFree to download

Monday / Wednesday / Friday Meals

Breakfast

Snack

Lunch

Dinner

[Website: www.joannasoh.com](Website: www.joannasoh.com) [YouTube:](YouTube: www.youtube.com/user/joannasohofficial)[ www.youtube.com/user/joannasohofficial](YouTube: www.youtube.com/user/joannasohofficial)[ ](YouTube: www.youtube.com/user/joannasohofficial)[Facebook:](Facebook:) www.facebook.com/joannasohofficial Instagram: @jsoh7 Twitter: @Joanna_Soh 8-WEEK BIKINI BODY CHALLENGE VEGAN / VEGETARIAN MEAL PLAN MONDAY / WEDNESDAY / FRIDAY MEALS | | MEALS & INGREDIENTS | STEPS | PER SERVING | | --- | --- | --- | --- | | Breakfast
(Please watch
“Make-‐Ahead Healthy Breakfasts” video for the complete guide) | DREAMY OATS
1) ½ cup (125g) of Greek Yoghurt – 100Cals
*Vegan: Choose a dairy-‐free yoghurt
2) 1/3 cup (30g) of Oats – 111Cals
3) 2 tbsp (30ml) of any Milk of your choice – 13Cals
4) 1 cup (150g) of Frozen Mixed Berries – 43.5Cals
**Or any fresh / frozen fruits of your choice
5) ½ tbsp (6g) of Mixed Seeds – 33Cals
**Option: Other seeds or dried fruits of your choice | 1) In a bowl, mix greek yoghurt, oats, milk and mixed seeds together.
2) Assemble the ‘Dreamy Oats’, either in a large glass or jar, by alternating between the oat mixture and frozen berries.
3) Place it in the fridge overnight and serve it for breakfast the next morning. | 300.5Cals | | Snack
(Please watch “Full Vegan Meal Plan”
video for the complete guide.) | PEANUT BUTTER ENERGY BAR (SERVES 9)
1) 113.5g of Peanut Butter – 697cals
2) 150g of Honey (495cals) or Maple Syrup – 390cals
3) 80g of Dry Uncooked Oatmeal – 302cals
4) 15g of Mix seeds – 88cals
**Option: Other dried fruits or nuts | 1) Mix the peanut butter and honey / maple syrup in a pan under low heat until it’s all nicely mixed. Don’t cook!
2) Remove from the heat, add the oatmeal and mixed seeds and mix it up evenly.
3) Transfer the mixture into a small square tin and press it down.
4) Allow it to chill in the fridge for an hour or until it’s firmed and slice it into 9 bars. | 175.5Cals
(using Honey)
164Cals (using Maple Syrup) | | Lunch
(Please watch“Low Calorie Gluten-‐Free | TOMATO RICE & BLACK BEANS (Serves 2)
1) ½ cup (100g) of uncooked White or Brown Rice / a combination of both – 355Cals | 1) Cook rice according to instructions.
2) In a pan, heat olive oil over medium-‐high heat.
3) Add garlic and bell pepper. Stir-‐fry for 3-‐4 minutes | 292Cals | [www.joannasoh.com](www.joannasoh.com) © 2014 [Website: www.joannasoh.com](Website: www.joannasoh.com) [YouTube:](YouTube: www.youtube.com/user/joannasohofficial)[ www.youtube.com/user/joannasohofficial](YouTube: www.youtube.com/user/joannasohofficial)[ ](YouTube: www.youtube.com/user/joannasohofficial)[Facebook:](Facebook:) www.facebook.com/joannasohofficial Instagram: @jsoh7 Twitter: @Joanna_Soh | Vegetarian Dinner” video for the complete guide.) | **Weigh approx. 240g once cooked
2) ½ can (200g) Chopped Tomatoes, juice reserved – 50Cals
3) 1 tsp Olive Oil – 40Cals
4) 2 cloves Garlic, minced – 8Cals
5) 1 large (170g) Bell Pepper, chopped – 45Cals
6) ½ can (130g) Black Beans, rinsed and drained – 74Cals
7) 1 tsp Ground Cumin – 8Cals
8) ½ tsp Chilli Powder – 4Cals
9) A little but of Salt for seasoning | until fragrant and bell pepper starts to soften.
4) Then mix in the black beans, chilli powder, cumin, salt and cook for another 1 minute to combine all the ingredients together.
5) Next, add half a can of chopped tomatoes and bring to aboil under low heat. Cook for another 5-‐7 minutes, until the beans have absorbed much of the liquid.
6) Finally mix in the rice and combine all the ingredients, stirring for 1-‐2 minutes until the rice is warm and serve immediately. | | | --- | --- | --- | --- | | Snack
(Please watch
“Make-‐Ahead Healthy Breakfasts” video for the complete guide.) | BANANA MUFFIN (SERVES 12)
1) 2/3 cup (60g) of Oats (222Cals)
2) 2 medium very ripe Bananas, mashed (178Cals

FAQs

What meals are included in the Monday/Wednesday/Friday plan?

The plan includes Dreamy Oats for breakfast, a Peanut Butter Energy Bar for snack, Tomato Rice & Black Beans for lunch, and other snack and dinner recipes such as Banana Muffins and Chunky Vegetable Barley Soup.

Are the recipes vegan-friendly?

Yes. The plan provides vegan options, such as choosing dairy-free yogurt for Dreamy Oats and allowing egg omission for the Banana Muffins where specified.

How are the Peanut Butter Energy Bars prepared?

Mix peanut butter with honey or maple syrup on low heat without cooking, then combine with oatmeal and seeds, press into a tin, chill until firm, and slice into 9 bars.

Sep 27, 2026

Uploaded by Damian