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JUMP START YOUR PLANT BASED JOURNEY WITH OUR FREE 3-DAY VEGAN MEAL PLAN

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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.


Feel free to adjust portion sizes and ingredients to match your dietary needs and preferences. This detailed meal plan offers a variety of plant-based foods to ensure a diverse and nutritious vegan diet.
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