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30 Days Plant Based

The document outlines a two-week meal plan focused on high-protein, fiber-rich foods, featuring a variety of plant-based meals for breakfast, lunch, snacks, and dinner. It emphasizes reducing processed grains and sugars while increasing green leafy vegetables, legumes, and fermented foods. Additionally, it encourages maintaining hydration and incorporating light exercise throughout the plan.

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Mercy Ritte
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42 views2 pages

30 Days Plant Based

The document outlines a two-week meal plan focused on high-protein, fiber-rich foods, featuring a variety of plant-based meals for breakfast, lunch, snacks, and dinner. It emphasizes reducing processed grains and sugars while increasing green leafy vegetables, legumes, and fermented foods. Additionally, it encourages maintaining hydration and incorporating light exercise throughout the plan.

Uploaded by

Mercy Ritte
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Week 1

Day 1

 Breakfast: Chia Pudding (¼ cup chia seeds + 1 cup almond milk + ½ cup mixed berries + 1 tsp
flaxseeds)
 Lunch: Quinoa Bowl (½ cup cooked quinoa + ½ cup black beans + 1 cup kale + ¼ avocado + 5 cherry
tomatoes)
 Snack: 10 walnuts + herbal tea
 Dinner: Lentil Soup (1 cup lentils + 1 cup spinach + ½ cup chopped carrots + ½ cup diced tomatoes) +
1 cup steamed broccoli

Day 2

 Breakfast: Tofu Scramble (½ block firm tofu + 1 cup spinach + ½ cup bell peppers + 1 tsp turmeric)
 Lunch: Chickpea Salad (¾ cup chickpeas + 1 cup arugula + ½ cucumber + 1 tbsp tahini dressing)
 Snack: 1 small apple + 1 tbsp almond butter
 Dinner: Stuffed Bell Peppers (1 bell pepper + ½ cup quinoa + ½ cup black beans + ¼ cup zucchini)

Day 3

 Breakfast: Overnight Oats (½ cup oats + 1 tbsp chia seeds + ½ cup blueberries + ½ tsp cinnamon)
 Lunch: Lentil & Roasted Veggie Bowl (¾ cup lentils + ½ cup roasted sweet potato + ½ cup roasted
zucchini + ½ cup roasted carrots)
 Snack: ½ cup carrot & cucumber sticks + 2 tbsp hummus
 Dinner: Stir-Fried Tempeh (½ cup tempeh + 1 cup bok choy + ½ cup mushrooms)

Day 4

 Breakfast: Green Smoothie (1 cup kale + 1 banana + 1 tbsp flaxseeds + 1 cup almond milk)
 Lunch: Brown Rice Bowl (½ cup cooked brown rice + ½ cup roasted chickpeas + 1 cup spinach + 1 tbsp
tahini drizzle)
 Snack: 15 almonds
 Dinner: Zucchini Noodles (2 medium zucchinis + ½ cup marinara sauce + ½ cup cooked lentils)

Day 5

 Breakfast: Avocado Toast (1 slice sprouted grain bread + ½ avocado + 1 tbsp hemp seeds)
 Lunch: Sweet Potato & Lentil Salad (½ cup lentils + ½ roasted sweet potato + 1 tbsp lemon dressing)
 Snack: ½ cup coconut yogurt + 1 tbsp chia seeds
 Dinner: Cauliflower Curry (1 cup cauliflower + ½ cup chickpeas + ½ cup coconut milk)

Day 6

 Breakfast: Chia Pudding (¼ cup chia seeds + 1 cup almond milk + 1 tbsp cacao nibs + ½ cup
strawberries)
 Lunch: Buddha Bowl (½ cup quinoa + 1 cup kale + ½ cup shredded carrots + 2 tbsp hummus)
 Snack: 10 walnuts + 1 tbsp pumpkin seeds
 Dinner: Miso Soup (1 cup miso broth + ½ cup tofu + ½ cup mushrooms + 1 cup bok choy)

Day 7

 Breakfast: Smoothie (1 banana + 1 cup spinach + 1 tbsp hemp seeds + 1 cup almond milk)
 Lunch: Black Bean & Avocado Wrap (1 whole wheat tortilla + ½ cup black beans + ¼ avocado)
 Snack: 1 small square dark chocolate + green tea
 Dinner: Roasted Vegetables (1 cup roasted vegetables + ½ cup quinoa)
Week 2

Day 8

 Breakfast: Scrambled Tofu (½ block tofu + ½ cup mushrooms + ½ cup onions + 1 cup spinach)
 Lunch: Chickpea Kale Salad (¾ cup chickpeas + 1 cup kale + 1 tbsp tahini dressing)
 Snack: 10 cashews
 Dinner: Stuffed Eggplant (1 small eggplant + ½ cup quinoa + ½ cup lentils)

Day 9

 Breakfast: Coconut Yogurt Parfait (½ cup coconut yogurt + ¼ cup granola + ½ cup berries)
 Lunch: Stir-Fried Tofu (½ cup tofu + 1 cup broccoli + ½ cup brown rice)
 Snack: ½ cucumber + 2 tbsp hummus
 Dinner: Roasted Butternut Squash Soup (1 cup butternut squash + ½ cup coconut milk)

Day 10

 Breakfast: Overnight Oats (½ cup oats + 1 tbsp almond butter + 1 tbsp chia seeds)
 Lunch: Kale & Quinoa Salad (½ cup quinoa + 1 cup kale + ¼ avocado)
 Snack: 1 small square dark chocolate + herbal tea
 Dinner: Tempeh Stir-Fry (½ cup tempeh + ½ cup carrots + ½ cup bell peppers + 1 tbsp cashews)

Weeks 3 & 4 (Rotate meals from Week 1 & 2)

 Focus on high-protein, fiber-rich foods


 Reduce processed grains and sugars
 Increase green leafy vegetables, legumes, and fermented foods
 Maintain hydration and include light exercise (yoga, walking, strength training)

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