7 Day Plant-Based Meal Plan to Jumpstart Your Nutrition

BY: COMPLEMENT

So we've got a problem with meal plans...

That's why we teamed up with our in-house Registered Dietitian...

Why Our Meal Plan is Different

No matter what your household size...

Meal Plan Walkthrough (AKA, How it Works)

All listed recipe portions are for set to go for the solo meal planner...

• If you are focusing on building strength...
• If you are avoiding oils...
• If you are cooking for a partner or your whole family...

These are only a few examples...

The very idea at the core of this meal plan is freedom.

Meal Plan Shopping List

Don't be daunted by the length of this list...

• rolled oats (1 C)
• plant milk (1 carton)
• maple syrup (1/2 C)
• chia seeds (1 C)
• peanut butter (1 C)
• canned chickpeas (2)
• vegan yogurt (2 C)
• ...

Meal Plan Recipes

Ingredients:

• 1/2 C rolled oats
• 1 T chia seeds
• 1 T peanut butter
• 1-2 T maple syrup
• pinch salt
• 1/2 C plant milk

Directions

1. Add all ingredients to a bowl, container, or jar.
2. Stir or shake it up, leave to thicken overnight.
3. Top with fruits of choice, some granola, or chopped nuts and enjoy!
4. This is a single serving. Double or triple to your needs.

Ingredients:

• 1 - 15 oz. can of chickpeas
• 2 T plant-based yogurt
• 1 C roughly chopped parsley
• 1 clove garlic, chopped
• 1/2 tsp salt
• 1 tsp cumin powder
• 1 T lemon juice
• handful of greens of choice
• 1/2 small tomato, sliced
• 1 tortilla or wrap

Directions

1. Add all ingredients into a processor.
2. Pulse until cohesive but still chunky.
3. Add some lettuce and tomato to the wrap, then chickpea mash, wrap it up, and devour.

Ingredients:

• 1 - 15 oz. can of black beans
• 2 T olive oil
• 2 clove garlic, chopped
• 1/2 small onion, chopped
• 1 T lemon juice
• 1/3 C chopped cilantro
• 1 tsp cumin powder
• 1 tsp chili powder
• 1/4 cup jalapeños, sliced
• tortillas
• vegan yogurt for dipping

Directions

1. Heat a pan over medium with olive oil, add onions, cumin, and chili powder.
2. Add garlic, stir for a minute.
3. Add black beans, cook until hot, and mash with lemon juice and cilantro.
4. Fry a tortilla with the bean mixture and jalapeños.

Ingredients:

• 1 avocado
• 2 slices of bread
• sliced tomatoes
• 1 tsp toasted sesame seeds
• 1 T tahini
• salt and pepper to taste

Directions

1. Mash avocado onto bread.
2. Top with tomato, sesame seeds, salt, pepper, and tahini drizzle.

So You Finished the Meal Plan, Now What?

First off, congratulations are in order...

1. Plan out what you want to eat for the week.
2. Balance your meals.
3. Use what you've got.
4. Snack smart.
5. Plan ahead.
6. Don't forget the list!
7. Get prepping.