5 DAYS AS A VEGAN: MEAL PLAN

Day 1

Breakfast: Mango Chia Pudding

Ingredients:

• • 1 cup almond milk

• • 1/2 cup chia seeds

• • 1 ripe mango, diced

• • 1 tbsp maple syrup

• • 1/2 tsp vanilla extract

Instructions:

1. • In a bowl, mix almond milk, chia seeds, maple syrup, and vanilla extract.

• • Refrigerate overnight or for at least 4 hours until it forms a pudding-like consistency.

• • Top with diced mango before serving.

Nutritional Value & Health Benefits:

• • Calories: 320

• • Protein: 9g

• • Fiber: 15g

• • Detox Benefits: Chia seeds are rich in fiber, aiding in digestive health and helping to cleanse the colon.

Lunch: Raw Zucchini Noodles with Avocado Pesto

Ingredients:

• • 2 zucchinis, spiralized

• • 1 ripe avocado

• • 1 cup fresh basil leaves

• • 1/4 cup pine nuts

• • 2 tbsp lemon juice

• • 1 clove garlic

• • Salt and pepper to taste

Instructions:

1. • Blend avocado, basil, pine nuts, lemon juice, and garlic in a food processor until smooth.

• • Toss zucchini noodles with the avocado pesto.

• • Season with salt and pepper.

Nutritional Value & Health Benefits:

• • Calories: 350

• • Protein: 10g

• • Fiber: 12g

• • Detox Benefits: Raw zucchini is hydrating and contains antioxidants that help detoxify the body.

Dinner: Stuffed Bell Peppers with Quinoa and Black Beans

Ingredients:

• • 4 bell peppers, tops cut off and seeds removed

• • 1 cup cooked quinoa

• • 1 can black beans, drained and rinsed

• • 1 cup corn kernels

• • 1/2 cup diced tomatoes

• • 1 tsp cumin

• • 1 tsp paprika

• • Salt and pepper to taste

Instructions:

1. • Preheat oven to 375°F (190°C).

• • Mix quinoa, black beans, corn, tomatoes, cumin, paprika, salt, and pepper in a bowl.

• • Stuff the bell peppers with the mixture and place them in a baking dish.

• • Bake for 30-35 minutes until peppers are tender.

Nutritional Value & Health Benefits:

• • Calories: 400

• • Protein: 15g

• • Fiber: 14g

• • Detox Benefits: Bell peppers are rich in vitamins and antioxidants, which support the liver in detoxifying the body.

Day 2

Breakfast: Acai Smoothie Bowl

Ingredients:

• • 1 packet frozen acai puree

• • 1 banana

• • 1/2 cup mixed berries

• • 1/2 cup almond milk

• • Toppings: granola, coconut flakes, chia seeds

Instructions:

1. • Blend acai puree, banana, mixed berries, and almond milk until smooth.

• • Pour into a bowl and top with granola, coconut flakes, and chia seeds.

Nutritional Value & Health Benefits:

• • Calories: 350

• • Protein: 6g

• • Fiber: 10g

• • Detox Benefits: Acai berries are high in antioxidants, which help eliminate free radicals from the body.

Lunch: Raw Kale and Avocado Salad with Lemon Tahini Dressing

Ingredients:

• • 4 cups chopped kale

• • 1 avocado, diced

• • 1/4 cup sunflower seeds

• • 1/4 cup raisins

• • Dressing: 2 tbsp tahini, 2 tbsp lemon juice, 1 tbsp water, 1 clove garlic, minced

Instructions:

1. • Massage chopped kale with a bit of salt to soften.

• • Add diced avocado, sunflower seeds, and raisins.

• • Mix dressing ingredients and toss with salad.

Nutritional Value & Health Benefits:

• • Calories: 320

• • Protein: 8g

• • Fiber: 12g

• • Detox Benefits: Kale is high in fiber and sulfur, great for detoxifying the body and keeping your liver healthy.

Dinner: Lentil and Vegetable Stir-Fry

Ingredients:

• • 1 cup cooked lentils

• • 1 cup broccoli florets

• • 1 carrot, sliced

• • 1 bell pepper, sliced

• • 2 tbsp soy sauce

• • 1 tbsp sesame oil

• • 1 tsp ginger, grated

• • 2 cloves garlic, minced

Instructions:

1. • Heat sesame oil in a pan and sauté garlic and ginger until fragrant.

• • Add vegetables and stir-fry until tender.

• • Add cooked lentils and soy sauce, and stir until heated through.

Nutritional Value & Health Benefits:

• • Calories: 400

• • Protein: 18g

• • Fiber: 16g

• • Detox Benefits: Lentils are high in fiber and protein, supporting digestive health and detoxification.

Day 3

Breakfast: Overnight Oats with Fresh Berries

Ingredients:

• • 1/2 cup rolled oats

• • 1 cup almond milk

• • 1 tbsp chia seeds

• • 1/2 cup fresh berries

• • 1 tbsp maple syrup

Instructions:

1. • Mix oats, almond milk, chia seeds, and maple syrup in a jar.

• • Refrigerate overnight.

• • Top with fresh berries before serving.

Nutritional Value & Health Benefits:

• • Calories: 300

• • Protein: 8g

• • Fiber: 10g

• • Detox Benefits: Oats are great for digestive health, helping to cleanse the colon and maintain a healthy gut.

Lunch: Raw Veggie Wraps with Cashew Cream

Ingredients:

• • 1 large collard green leaf or raw tortilla

• • 1/2 cup julienned carrots

• • 1/2 cup julienned bell peppers

• • 1/2 cup sliced cucumber

• • 1/4 cup cashew cream (blend 1/2 cup soaked cashews with 1/4 cup water, 1 tbsp lemon juice, and salt)

Instructions:

1. • Spread cashew cream on the collard leaf or tortilla.

• • Layer with julienned vegetables.

• • Roll up and secure with toothpicks if needed.

Nutritional Value & Health Benefits:

• • Calories: 280

• • Protein: 6g

• • Fiber: 8g

• • Detox Benefits: Raw veggies are packed with fiber and water, aiding in detoxification and hydration.

Dinner: Sweet Potato and Chickpea Buddha Bowl

Ingredients:

• • 1 large sweet potato, diced

• • 1 can chickpeas, drained and rinsed

• • 2 cups mixed greens

• • 1/2 avocado, sliced

• • Dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 tsp maple syrup, water to thin

Instructions:

1. • Roast sweet potatoes at 400°F (200°C) for 25 minutes until tender.

• • Toss chickpeas with a bit of olive oil, salt, and pepper, and roast for 15 minutes.

• • Assemble bowl with greens, sweet potato, chickpeas, and avocado.

• • Drizzle with tahini dressing.

Nutritional Value & Health Benefits:

• • Calories: 450

• • Protein: 12g

• • Fiber: 14g

• • Detox Benefits: Sweet potatoes are high in fiber and vitamins, aiding in digestion and liver detoxification.

Day 4

Breakfast: Green Smoothie

Ingredients:

• • 1 cup spinach

• • 1 banana

• • 1/2 avocado

• • 1 cup coconut water

• • 1 tbsp chia seeds

Instructions:

1. • Blend all ingredients until smooth.

• • Serve immediately.

Nutritional Value & Health Benefits:

• • Calories: 250

• • Protein: 5g

• • Fiber: 10g

• • Detox Benefits: Spinach and coconut water are excellent for hydration and detoxification.

Lunch: Raw Pad Thai

Ingredients:

• • 2 zucchinis, spiralized

• • 1 carrot, spiralized

• • 1 bell pepper, thinly sliced

• • 1/2 cup purple cabbage, shredded

• • 1/4 cup chopped cilantro

• • Dressing: 2 tbsp almond butter, 1 tbsp tamari, 1 tbsp lime juice, 1 tsp maple syrup, 1 clove garlic, minced

Instructions:

1. • Mix all vegetables in a large bowl.

• • Whisk dressing ingredients until smooth.

• • Toss vegetables with dressing and garnish with cilantro.

Nutritional Value & Health Benefits:

• • Calories: 320

• • Protein: 8g

• • Fiber: 12g

• • Detox Benefits: The raw vegetables and cilantro aid in detoxifying heavy metals from the body.

Dinner: Quinoa Stuffed Acorn Squash

Ingredients:

• • 2 acorn squashes, halved and seeds removed

• • 1 cup cooked quinoa

• • 1/2 cup dried cranberries

• • 1/4 cup chopped pecans

• • 1 tbsp maple syrup

• • 1 tsp cinnamon

Instructions:

1. • Roast acorn squash halves at 375°F (190°C) for 40 minutes until tender.

• • Mix cooked quinoa with cranberries, pecans, maple syrup, and cinnamon.

• • Stuff the roasted squash halves with the quinoa mixture and bake for an additional 10 minutes.

Nutritional Value & Health Benefits:

• • Calories: 380

• • Protein: 8g

• • Fiber: 10g

• • Detox Benefits: Acorn squash is high in fiber and antioxidants, promoting a healthy digestive system and detoxification.

Day 5

Breakfast: Berry Smoothie Bowl

Ingredients:

• • 1 cup frozen mixed berries

• • 1 banana

• • 1/2 cup almond milk

• • 1 tbsp chia seeds

• • Toppings: granola, coconut flakes, fresh berries

Instructions:

1. • Blend frozen berries, banana, and almond milk until smooth.

• • Pour into a bowl and top with chia seeds, granola, coconut flakes, and fresh berries.

Nutritional Value & Health Benefits:

• • Calories: 300

• • Protein: 6g

• • Fiber: 9g

• • Detox Benefits: Berries are packed with antioxidants and fiber, which help eliminate toxins and support overall health.

Lunch: Raw Collard Green Wraps with Hummus and Veggies

Ingredients:

• • 2 large collard green leaves

• • 1/2 cup hummus

• • 1/2 cup shredded carrots

• • 1/2 cup cucumber sticks

• • 1/2 cup red bell pepper strips

• • 1/4 cup alfalfa sprouts

Instructions:

1. • Spread hummus on each collard green leaf.

• • Layer with shredded carrots, cucumber sticks, bell pepper strips, and alfalfa sprouts.

• • Roll up tightly and secure with toothpicks if necessary.

Nutritional Value & Health Benefits:

• • Calories: 250

• • Protein: 8g

• • Fiber: 10g

• • Detox Benefits: Collard greens are nutrient-dense and help cleanse the liver, while hummus provides protein and fiber.

Dinner: Spaghetti Squash with Pesto and Cherry Tomatoes

Ingredients:

• • 1 spaghetti squash

• • 2 cups cherry tomatoes, halved

• • 1/4 cup basil pesto (store-bought or homemade)

• • 1 tbsp olive oil

• • Salt and pepper to taste

Instructions:

1. • Preheat oven to 375°F (190°C). Cut the spaghetti squash in half, remove the seeds, and brush the flesh with olive oil.

• • Place squash halves face down on a baking sheet and roast for 40 minutes or until tender.

• • Scrape the flesh with a fork to create spaghetti-like strands.

• • Toss the spaghetti squash with pesto and cherry tomatoes. Season with salt and pepper.

Nutritional Value & Health Benefits:

• • Calories: 350

• • Protein: 7g

• • Fiber: 9g

• • Detox Benefits: Spaghetti squash is low in calories and high in fiber, aiding digestion and weight management.