POWER MEAL PLAN – WEEK 2
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
APPLE – 1PC
BLUEBERRIES – 1 package
BANANA –2 pc
PEAR – 1 PC
MANGO – 1 PC
LIME – 2 PC
LEMON – 1 PC
AVOCADO – 2 PC
SWEET POTATO – 2 PC
MUSHROOM – 100G
GREEN BEENS – 150G
BEAN SPROUTS – 100G
CHINEESE CABBAGE – 1 PC
CARROT – 1 PC
CAULIFLOWER RICE – 400GR
RED BELL PEPPER – 2 PC
CHILI PEPPER – 1 PC
FENNEL – 1 PC
PARNSIP – 1 PC
LEEK – 1 PC
AUBERGINE – 1 PC
SPRING ONION – 1 BUNCH
GARLIC – 4 CLOVE
SPINACH – 1 PACKAGE
ZUCCHINI – 1
BROCCOLI – 1 PC
ONION – 2 PC
CHERRY TOMATOES – 300G
FRESH PARSLEY – 1 BUNCH
FRESH MINT – 1 BUNCH
CHICKPEAS – 1 CAN
DICED TOMATOES – 1 CAN
COCONUT MILK – 1 CAN
ALMOND MILK – 1 PACKAGE
COTTAGE CHEESE - 100G
EGG – 7 PC
COCONUT YOGHURT – 300G
TOFU – 1 PACKAGE
CHICKEN – 100G
SALMON – 1 PC
OATS – 65G
CHIA SEEDS – 4 TBSP
PUMPKIN SEEDS – 60G
PECANS – 40 G
WHOLE WHEAT OR GLUTEN FREE WRAP
WHAT YOU HAVE
SALT & PEPPER
CINNAMON
OLIVE OIL
TAHINI
ALMOND BUTTER
SOY SAUCE
HOT SAUCE
MAPLE SYRUP
SESAME OIL
PAPRIKA POWDER
CUMIN
CURRY POWDER
VEGETABLE STOCK
HARISSA
KITCHEN TOOLS
OVEN
BLENDER
MONDAY
BREAKFAST
BLUEBERRY & BANANA PORRIDGE
LUNCH
SWEET POTATO TOAST WITH AVOCADO & MUSHROOMS
DINNER
CHICKEN BUDDHA BOWL WITH ALMOND BUTTER
TUESDAY
BREAKFAST
CHIA BOWL WITH PEAR & BERRIES
LUNCH
SUPER SPINACH OMELETTE
DINNER
NASI GORENG WITH CAULIFLOWER RICE
WEDNESDAY
BREAKFAST
MANGO OVERNIGHT OATS
LUNCH
SCRAMBLED TOFU WRAP
DINNER
EASY SALMON TRAY BAKE
THURSDAY
BREAKFAST
BANANA PANCAKES
LUNCH
CAULIFLOWER RICE BOWL WITH PUMPKIN
DINNER
FENNEL & PARSNIP SOUP
FRIDAY
BREAKFAST
COCONUT YOGHURT WITH MANGO
LUNCH
FENNEL & PARSNIP SOUP
DINNER
AUBERGINE TOMATO & CHICKPEA TRAY BAKE
SATURDAY
BREAKFAST
APPLE CINNAMON BAKED OATMEAL
LUNCH
SHAKSHUKA
DINNER
LEFTOVER VEGGIE CURRY