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Day 1:
Breakfast: Vegan Overnight Oats
- Combine 1/2 cup rolled oats, 1 tablespoon chia seeds, 1 cup almond milk, and a handful of mixed berries (strawberries, blueberries, raspberries). Let it sit in the fridge overnight.
- Top with sliced banana, a sprinkle of crushed nuts (e.g., almonds or walnuts), and a drizzle of maple syrup.
Lunch: Chickpea and Vegetable Stir-Fry
- In a pan, sauté diced bell peppers, broccoli florets, snap peas, and sliced carrots with a little sesame oil.
- Add cooked chickpeas and a sauce made from tahini, soy sauce, ginger, and garlic.
- Serve over a bed of quinoa or brown rice.
Snack: Hummus and Veggies
- Enjoy sliced cucumbers, cherry tomatoes, and carrot sticks with homemade hummus.
Dinner: Stuffed Bell Peppers
- Cut the tops off bell peppers and remove seeds.
- Fill them with a mixture of cooked quinoa, black beans, corn, diced tomatoes, and your favorite spices (such as cumin and chili powder).
- Bake in the oven until peppers are tender.
- Serve with a side salad made from mixed greens, avocado slices, and balsamic vinaigrette.
Day 2:
Breakfast: Smoothie Bowl
- Blend frozen banana, kiwi, strawberries, almond milk, and a tablespoon of chia seeds until smooth.
- Pour into a bowl and top with fresh fruit slices, chia seeds, and a drizzle of almond butter.
Lunch: Vegan Lentil Soup
- Make a hearty lentil soup with red lentils, carrots, celery, onion, and spinach.
- Season with thyme, cumin, and a squeeze of lemon juice.
- Serve with a slice of whole-grain bread or a small side salad.
Snack: Mixed Nuts and Dried Fruits
- Grab a handful of mixed nuts (almonds, cashews, and walnuts) and dried fruits (raisins, apricots, or cranberries).
Dinner: Spaghetti with Zucchini Noodles
- Use a spiralizer to create zucchini noodles (zoodles).
- Top with a rich tomato and vegetable sauce made from tomatoes, bell peppers, onions, and garlic.
- Serve with whole-grain garlic bread.
Day 3:
Breakfast: Avocado Toast
- Mash ripe avocado and spread it on whole-grain toast.
- Top with cherry tomatoes, a sprinkle of nutritional yeast, salt, and pepper.
Lunch: Quinoa Salad
- Mix cooked quinoa with chickpeas, cucumber slices, red onion, cherry tomatoes, and fresh parsley.
- Drizzle with a dressing made from lemon juice, tahini, garlic, and a touch of olive oil.
Snack: Guacamole and Veggies
- Enjoy sliced bell peppers, celery sticks, and baby carrots with guacamole.
Dinner: Vegan Vegetable Curry
- Make a flavorful curry with cauliflower florets, bell peppers, peas, and spinach in a coconut milk-based sauce.
- Serve over brown rice or quinoa.
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