POWER MEAL PLAN – WEEK 4
A warm and hearty welcome to the nutrition element of this fantastic program. Here you’ll find a 6 -days plant based meal plan to reset your digestive system. Stop snacking and nourish your body with 3 healthy meals per day.
All the recipes in this meal plan contains a balanced range of healthy carbs, important good fats, vegetable proteins or easily digestible animal proteins. It's packed with vitamins, minerals, enzymes and fiber and is free from refined sugars, cow's dairy and gluten-containing carbs.
All the recipes in this plan are enough for one person. Yo can always add more vegetables to the recipes. For the one with a big appetite, feel free to increase the amount of carbs and protein.
TIPS
Drink lots of water and fresh tea during the week
Try to avoid soda drinks and alcohol
Try to minimalize your coffee consumption
Remove all the unhealthy snacks you have in your house
Get enough sleep
Try to eat mindful. Mindful eating makes it easier for you to distinguish between cravings and actual hunger. The aim is to make a considered decision, instead of acting impulsively.
Merel de Vries - Head Nutrition Bar
SHOPPING LIST
BLUEBERRIES – 200G
BANANA – 2 PC
POMGRANATES – 1 PC
BLOOD ORANGE – 1 PC
LEMON – 3 PC
AVOCADO – 2 PC
RED BELL PEPPER – 1 PC
PUMPKIN – 1 PC
CHERRY TOMATOES – 150G
COOKED BEETS – 1 PACKAGE
CARROT – 1 PC
GINGER – 1 DUMB SIZE
KALE – 1 SMALL PACKAGE
SPINACH – 1 SMALL PACKAGE
ZUCCHINI – 1 PC
ONION – 3 PC
GARLIC – 1 CLOVE
SWEET POTATO – 3 PC
BROCCOLI – 1 PC
BASIL – 1 BUNCH
PARSLEY – 1 BIG BUNCH
MINT – 1 BUNCH
ROSEMARY LEAVES
FRESH DILL – 1 BUNCH
CUCUMBER – 1 PC
BRUSSLES SPROUTS – 100G
KIMCHI – SMALL PACKAGE
GREEN OLIVES – SMALL HAND
ALMOND MILK – 325 ML
YOGURT – 1 PACKAGE
TOFU – 1 PACKAGE
COCONUT MILK – 1 CAN
PRWANS – 100G
EGG – 3 PC
TUNA – 1 CAN
VEGETABLE BROTH – 1 LITER
FETA/GOAT CHEESE – 1 PACKAGE
LENTILS – 1 CAN
BLACK OR BROWN RICE – 1 PORTION
KIDNEY BEANS – 1 SMALL CAN
OATS – 200G
QUINOA – 100G
WHOLE GRAIN OR GF PASTA – 30G
PECANS – 100G
WALNUTS – 50G
CHIA SEEDS – 6 TSP
CACAO NIBS – 1 TSP
HEMP SEEDS – 2 TBSP
NUTRITIONAL YEAST – 2 TBSP
OPTIONAL: GOOD BREAD OR WRAPS TO SERVE
WHAT YOU HAVE
CINNAMON
NUT BUTTER
BALSAMIC VINEGAR
BAKING POWDER
RAW CACAO
OREGANO
GROUND GINGER
VANILLA EXTRACT
OLVE OIL
APPLE CIDER VINEGAR
DIJON MUSTARD
MAPLE SYRUP
CURRY POWDER
GARLIC POWDER
CUMIN POWDER
SALT & PEPPER
KITCHEN TOOLS
OVEN
BLENDER
SPIRALIZER / VEGETABLE PEELER
MONDAY
BREAKFAST
BLUEBERRIE OATMEAL
LUNCH
CURRY TOFU SCRAMBLE
DINNER
PESTO QUINOA BOWL
TUESDAY
BREAKFAST
BREAKFAST BAKED SWEET POTATO
LUNCH
CUCUMBER AVOCADO SALAD
DINNER
VEGETABLE TOFU BAKE
WEDNESDAY
BREAKFAST
HEALTHY CHOCOLATE & GINGER CHIA PUDDING
LUNCH
HIGH PROTEIN TUNA SALAD SANDWICH
DINNER
MASSAGED KALE SALAD
THURSDAY
BREAKFAST
YOGURT BOWL WITH CITRUS, CACAO & MINT
LUNCH
SAVOURY KIMCHI OATMEAL WITH AVOCADO & EGG
DINNER
PASTA ZOODLES & GARLIC PRAWNS
FRIDAY
BREAKFAST
BLOOD ORANGE OVERNIGHT OATS
LUNCH
BALSAMIC BEET SALAD & DRESSING
DINNER
CURRIED PUMPKIN LENTIL SOUP
SATURDAY
BREAKFAST
EASY BLENDED BAKED OATMEAL
LUNCH
CURRIED PUMPKIN LENTIL SOUP
DINNER
CUMIN SPICED PUMPKIN AND AVOCADO RICE SALAD