Why it works: Crafted for clients following a fully plant‑based diet—this plan prioritizes complete protein sources (tofu, tempeh, beans), iron‑rich greens, and B‑vitamin‑packed whole grains to sustain energy and muscle health.
Sample Day (Day 1)
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Breakfast: Tofu scramble with spinach, bell peppers, onion, and nutritional yeast served with whole‑wheat toast
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Lunch: Quinoa and edamame salad with shredded carrots, red cabbage, sesame‑ginger dressing
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Snack: Roasted chickpeas seasoned with smoked paprika
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Dinner: Lentil Bolognese over zucchini noodles with a side salad
Grocery Highlights
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Extra‑firm tofu, nutritional yeast, whole‑wheat bread, mixed vegetables (spinach, peppers, onion)
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Quinoa, shelled edamame, carrots, red cabbage, sesame oil, ginger, soy sauce
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Canned chickpeas, spices (paprika, salt, pepper)
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Dry lentils, canned tomatoes, zucchini, mixed salad greens
