3 Day Plant-based meal plan!

A whole-foods, plantbased diet is a way of eating that cuts out unhealthy items like added sugars and refined grains. Plantbased diets have been health benefits, including bringing down your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

Day 1

Breakfast

wholemeal Toast with natural peanut paste and sliced banana.

Mid Morning Snack

Fresh Blueberries / raspberry’s

Lunch

Chickpea & Veggie salad

Mid Afternoon Snack

1 medium orange

Dinner

2 baked medium red potato’s drizzled with 1/2 Tbsp olive oil and a pinch each of salt and pepper, with Steamed vegetables

 Day 2

Breakfast

Ancient grains porridge & apple pieces, topped with cinnamon & coconut flakes.

Mid Morning Snack

macadamia Protein balls

Lunch

Veggie-Hummus Sandwich

• 2 slices whole-grain bread

• 3 Tbsp. hummus

• 1/4 avocado, mashed

• 1/4 cup cucumber slices

• 1/4 medium red bell pepper, sliced

• 1/4 cup shredded carrots

1 cup of baby spinach

Mid Afternoon Snack

Healthy Granola & Almond Milk

Cocoa nibs as a topping

Dinner

Roasted Tofu & Peanut Noodle Salad

Day 3

Breakfast

1/2 cup rolled oats, cooked in 1 cup almond milk

• 1/2 cup sliced strawberries

Cook oats and top with strawberries and a pinch of cinnamon.

Use date paste as a sweetener

Mid Morning Snack

1/2 red pepper, sliced

• 2 Tbsp. hummus

Lunch

Tostadas

• 2 corn tortillas

• 2/3 cup canned black beans, rinsed

• 1/2 green pepper, sliced

• 2 Tbsp. shredded Vegan cheese

• 2 Tbsp. salsa

Mid Afternoon Snack

 Cranbury & oat slice

Dinner

Cauliflower Rice with

• 2 cups mixed greens, topped with 1 Tbsp. red wine vinegar and 2 tsp. olive oil.

Source

https://www.healthline.com/nutrition/plant-based-diet-guide