top of page

Vegan 9 Week Control Freak Meal Plan

This past week I began my first week of 9 Week Control Freak, Autumn Calabrese's newest program. This is Autumn's 10th program and even just after a few days, I can say it's nothing like what she's done before. Your body is constantly guessing what will come next. The new equipment included with this program challenges you in ways other Beachbody programs haven't before. I'm a fan but we all know what matters is what happens in the kitchen! Along this workout program I'm doing a 4 month protocol with Cellcore (read my blog about it here) and I want to make sure I'm supporting my body through that via nutrition.

I'm always being my own guinea pig. This week I ate more of a pescatarian version of Ultimate Portion Fix but next week I wanted to test out a vegan meal plan. Although I change week to week, I never have cheese or meat in any of my meals. After doing some research, I found that it's best for our hormonal health as women to consume caffeine with a meal (does less damage on the adrenals). Because I'm forever addicted to Energize, I decided to use the timed nutrition path that comes with Ultimate Portion fix. That means I have a preworkout meal,then energize, workout, post workout meal, lunch, snack, and dinner, all timed about 2 hours apart. I did not include Shakeology on this meal plan, in case you don't have it. But it you do, just insert it wherever you see fit.

Let's get to it!

Vegan Plan A: 6 Greens, 2 Purples, 4 Reds, 1 Blue, 1 Yellow A, 1 Yellow B, 1 Orange, 3 TSP

This plan feeds 1 person for about 4-5 days

*tip: with ANY meal or meal plan, it's good to prep your body to let it know you're about to eat. This means taking something like Organic Olivia's Digestive Juice which signals your body to create the 'juices' it needs to digest food properly. I take 3 sprays on my tongue 10-15 min before a meal. Click here to try it out.

*total transparency: I have a hard time not going over the "blue" quantities. They are healthy fats and one extra container isn't going to ruin my life or hard work. So follow the rules or enjoy that half of an avocado girl.

Pre-workout Meal (45-60 min before workout): Turmeric Tofu Oatmeal 1 G, 1 R, 1YA, 1 TSP

*notes: I prep oatmeal on the stove or instant pot and keep them for the next few days and use the yellow container to add them to this recipe. Also, prep the tofu by draining it the night or day before click here for instructions


  • 1 Red container of chopped tofu

  • 1 Green of shredded or chopped zucchini

  • 1 Yellow A of cooked oatmeal

  • 1 TSP olive or sesame oil

  • Spices: cumin, turmeric, chili powder (shake however much you want in there or 1/2 tsp each)


  1. Prep the tofu by covering in 2 tsp of turmeric and setting aside (toss gently so it doesn't break cubes)

  2. Heat oil in a pan over medium heat and add zucchini. Cook 1-2 minutes

  3. Add tofu covered in turmeric along with the chili powder and cumin sautéing gently as to not break it.

  4. You can either heat the pre-made oatmeal in another source (like the microwave) or fold in gently to the pan to combine the meal. Once hot, take off heat and transfer to bowl to eat.



Post Workout Meal (within hour of workout): Veggie Lentil Breakfast Bowl 1 G, 1 YB, 1R, 1/2 B, 1 TSP

*note: I stink at making lentils on the stove top so I just cook them in my instant pot plain ahead of time so I can just throw them in quickly. Feel free to prep them ahead of time on the stovetop if you're good at that (not me haha!).


  • 1 tsp olive oil

  • 1 Red of pre cooked lentils

  • 1 Green of chopped onion and mushrooms combined

  • 1 Yellow of prepped sweet potatoes

  • 1/2 Blue of avocado mashed or chopped

  • (Optional) 1 tsp Braggs Liquid Aminos

  • Spices: paprika, onion powder, garlic powder, sea salt


  1. Prep sweet potatoes the day or night before. I chop them up into cubes, spray with avocado oil (zero calories) and season with Everything bagel seasoning or just salt and pepper. Put them in the oven at 375 for 30-40 min (flipping halfway through) and store them in a container for the week.

  2. Over medium heated saucepan, add olive oil, pre-made lentils, Braggs, spices onions and mushrooms . Saute for 3-5 min

  3. Fold in the pre-made sweet potatoes and cook for 1-3 minutes

  4. Transfer to bowl and top with avocado, Mix and enjoy

Lunch (2-3 hours after post workout meal): Spaghetti Squash with pesto and tempeh 2 G, 1 R, 1 P, 1/2 B

*note: marinate the tempeh a day before in Bragg's liquid aminos and any spices you'd like.


  • 2 Green of cooked spaghetti squash

  • 1 Purple of organic tomato sauce

  • 1 Red of tempeh

  • 1 Tsp of vegan pesto (pesto ingredients you'll need: lemon juice, splash of olive oil, 1/2 c nut of choice- almond, cashew, pine; and 1 cup basil, 1/4 cup nutritional yeast)

  • (Optional) Nutritional yeast topping


  1. Prep Spaghetti: Cut spaghetti squash in half and fork out seeds. On a sheet pan, face down and cook at 400 for 35-45 min. When done you should be able to fork out 'spaghetti' easily.

  2. Prep Pesto: combine lemon juice, olive oil, 1/2 cup of nuts, and basil into food processor or blender. Blend to your liking and store for later.

  3. Prep tempeh: marinate tempeh as mentioned above. Then chop and crumble and saute on saucepan for 5-7 minutes until tender. Store for later.

  4. To create dish take 1 G of squash and heat in pan with 1 P of tomato sauce and 1 R of crumbled tempeh for 3-5 min

  5. Add in 1 tsp pesto. Mix in until combined

  6. Move to bowl to eat and top with nutritional yeast as your "parmesan" cheese

Snack (eaten 2-3 hours after Lunch): Cauliflower Mash with flaxseeds & Fruit 1 G, 1 P, 1 O


  • 1 G of cauliflower mashed

  • 1 O of Flaxseed meal

  • 1 P of fruit of choice as a side

  • Seasoning (optional): garlic powder, onion powder, nutritional yeast


  1. Steam full head of cauliflower either in pot with basket or instant pot (click links for instructions)

  2. After steamed, chop up florets so they can fit into a food processor or blender (you may have to do this in shifts)

  3. Add flaxseed meal and any seasonings you'd like to spice up the mash

  4. Blend until in a mashed consistency and portion into green container

  5. Eat with 1 P fruit of choice

Dinner (eaten preferably before 630PM): Pico de Gallo with Black beans 1 G ,1 R, 1 TSP


  • 1 Red of black beans (from can)

  • 1 Green of fresh store bought Pico de Gallo

  • 1 tsp olive oil

  • Spices: cumin, coriander, chili powder, cayenne pepper

  • Optional: Siete taco shells or tortilla chips


  1. Prep the beans by draining out of can and rinsing in water with a colander

  2. In a pan over low to medium heat, add oil and beans with spices (just a sprinkle of each) and saute for 2-3 min

  3. Portion out 1 R of seasoned beans in bowl with 1 G of Pico de Gallo. If you are flexible like me, add a few slices of avocado and eat in a Siete taco shell (I usually just go lighter on my other yellows in the day to compensate for this).

And voila! You have a yummy, plant based meal plan for the week. Although I'm on a social media hiatus, I am still coaching and running private coaching groups for people that want to go through this program, or any of our other at home workout regimens. I'm more focused on those groups now that social media distractions are out of sight. To apply and receive tailored meal plans like this, click here.


You Might Also Like:
bottom of page