POWER MEAL PLAN – WEEK 3
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
BLUE BERRIES – 1 PACKAGE
RASPBERRIES – 1 PACKAGE
PEAR – 1 PC
MANDERIN ORANGE – 1 PC
POMGRANATE – 1 PC
LEMON – 3 PC
LIME – 1 PC
AVOCADO – 2 PC
CUCUMBER – 1 PC
MINI CUCUMBER – 1 PC
SQUASH – 1 PC
CHERRY TOMATOES – 1KG
MUSHROOMS – 300G
KALE – 1 BIG PACKAGE
ROMAINE LETTUCE – 2 PC
RED BELL PEPPER – 2 PC
RADISH – 3 PC
COOKED BEETS – 2 PC
PARSLEY – 1 BUNCH
BASIL – 1 BUNCH
GARLIC – 4 CLOVE
ARUGULA – 1 PACKAGE
SPINACH – 1 SMALL PACKAGE
ZUCCHINI – 1 PC
SHALLOT – 1 PC
SWEET POTATO – 1 PC
OATS – 200 G
CHIA SEEDS – 3 TBSP
PUMPKIN SEEDS – 1 TBSP
ALMONDS – 20G
WALNUTS – 20G
CASHEW – 50G
HEMP SEEDS – 1 TBSP
DRIED CRANBERRIES – 1 TBSP
QUINOA – 110G
BROWN RICE – 50G
VEGGIE BROTH
EGGS – 5 PC
TUNA – 1 CAN IN WATER
SHRIMPS – 200G
LENTILS – 1 CAN
TOMATO PASTE – 1 MINI CAN
FETA OR GOAT CHEESE – 1 PACKAGE
ALMOND MILK – 1 PACKAGE
COCONUT YOGHURT – 150G
WHOLE WHEAT OR GLUTEN FREE BREAD
WHAT YOU HAVE
CINNAMON
TACO SEASONING
SOY SAUCE
WHITE MISO
TAHINI
OLIVE OIL
SALT & PEPPER
WINE / APPLE CIDER VINEGAR
HONEY / MAPLE SYRUP
VANILLA EXTRACT
DIJON MUSTARD
RAW CACAO
GARLIC POWDER
NUTRITIONAL YEAST
ZA’ATAR
DRIED THYME
GROUND GINGER
BAKING POWDER
PAPRIKA POWDER
CHILI POWDER
KITCHEN TOOLS
OVEN
BLENDER
SPIRALIZER / VEGETABLE PEELER
MONDAY
BREAKFAST
CHOCOLATE ORANGE OATMEAL
LUNCH
TUNA CUCUMBER SALAD WITH AVOCADO
DINNER
QUINOA STUFFED SQUASH WITH KALE
TUESDAY
BREAKFAST
AVOCADO EGG SALAD
LUNCH
KALE BUTTERNUT SQUASH SALAD
DINNER
GREEN GODDESS RICE BOWL WITH SHRIMP
WEDNESDAY
BREAKFAST
BLUEBERRY LEMON OVERNIGHT OATS
LUNCH
LENTIL BEET SALAD
DINNER
ZUCCHINI NOODLES WITH CREAMY AVOCADO PESTO
THURSDAY
BREAKFAST
FRITTATA WITH TOMATOES AND BASIL
LUNCH
SAVORY OATMEAL
DINNER
SHRIMP TACO SALAD BOWL
FRIDAY
BREAKFAST
BLENDED RASPBERRY CHIA PUDDING
LUNCH
CRUNCHY SALAD WITH ZA’ATAR DRESSING
DINNER
VEGAN TOMATO SOUP WITH CASHEW CREAM
SATURDAY
BREAKFAST
HEALTHY BAKED PEAR OATMEAL
LUNCH
VEGAN TOMATO SOUP WITH CASHEW CREAM
DINNER
SMOKEY LENTIL KALE STUFFED SWEET POTATO