A Plant-Based Day Menu To Try Yourself

This day menu contains the daily requirements for all essential amino acids, vitamins, minerals, fiber and essential fatty acids. Calculated with the Cronometer app.

NUTRITION FACTS

Calories 2136 kcal | Protein 105 g | Carbs 326 g | Fats 58 g

DAY MENU

Breakfast

Overnight oats. Mix in a jar and leave in the fridge overnight:

  • 3/4 cup rolled oats
  • 3/4 cup almond milk
  • 1 tbsp ground flaxseed
  • 1 tsp cinnamon
  • 1 tbsp peanut butter

Top in the morning with fruits (berries, banana or kiwi)

Lunch

Taco without Tacos in a lunchbox. Prepare the day before:

  • fry 1 red onion
  • add 150 g tempeh minced
  • add 1 red pepper diced
  • add 1/2 cup corn
  • 1 tsp cajun spices
  • 2 tbsp nutritional yeast
  • 1 tsp smoked paprika
  • pepper and salt to taste

Top the box with:

  • fresh coriander
  • 1/2 avocado sliced
  • cherry tomatoes sliced
  • 1 bok choy chopped
Ingredients

Dinner

Lentil soup. Add everything in one pan and cook for 30 min:

  • 3/4 cups red lentils rinsed
  • 1/4 cup barley rinsed
  • 2 cups of fresh chopped tomatoes
  • 2 carrots peeled and diced
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 2 tsp ground ginger
  • 2 tsp ground cumin
  • 1 tbsp ground coriander
  • 1 tsp ground cinnamon
  • pepper and salt to taste
  • 3 cups water

Add greens on the side:

  • watercress
  • kale

Snacks

Snack suggestions:

  • Frozen fruit blended makes the best ice cream. Try banana, berries, mango, or combinations.
  • Dates with nuts
  • Rice cake with tahini and banana
  • Apple with peanut butter

Supplements

Ingredients