100% plant‑based nutrition with complete proteins, iron‑rich foods, and B12 sources for optimal health and energy.
Start with complete plant proteins and iron‑rich foods. Focus on combining legumes with grains for optimal amino acid profiles. Include vitamin C with iron sources for better absorption.
Seasoned tofu scramble with spinach, tomatoes, nutritional yeast; whole grain toast with avocado.
Benefits: Complete protein from tofu; iron from spinach; healthy fats from avocado. Vitamins: B12 (nutritional yeast), K, E, folate.
Roasted chickpeas, quinoa, kale, sweet potato, tahini dressing, hemp seeds.
Benefits: Complete protein from quinoa; fiber and iron from chickpeas; omega‑3s from hemp seeds. Vitamins: A, C, K, B‑complex.
Red lentil curry with coconut milk, spinach, tomatoes; served over brown rice.
Benefits: High protein and fiber from lentils; iron absorption aided by tomatoes; anti‑inflammatory turmeric. Vitamins: C, K, B6, folate.
Focus on fiber diversity with different legumes, whole grains, and colorful vegetables. High fiber supports gut health and keeps you full longer.
Oats soaked in almond milk with chia seeds, banana, walnuts, and maple syrup.
Benefits: Sustained energy from complex carbs; omega‑3s from chia and walnuts; prebiotics from oats. Vitamins: E, B1, magnesium, manganese.
Corn tortillas with spiced black beans, cabbage slaw, guacamole, salsa, and lime.
Benefits: Fiber and protein from beans; probiotics potential from fermented salsa; vitamin C from lime. Vitamins: C, K, folate, B6.
Marinated tempeh with broccoli, bell peppers, snap peas, ginger‑soy sauce; served with brown rice.
Benefits: Complete fermented protein from tempeh; vitamin C from peppers; fiber from whole grains. Vitamins: C, K, B12, iron.
Emphasize plant‑based omega‑3 sources (ALA) and brain‑boosting nutrients. Include walnuts, flax, chia, and leafy greens throughout the day.
Blended açaí, banana, spinach, flaxseed; topped with granola, berries, coconut flakes.
Benefits: Antioxidants from berries; omega‑3s from flax; iron from spinach. Vitamins: C, E, K, manganese.
Green lentils, arugula, roasted beets, walnuts, balsamic vinaigrette, fresh herbs.
Benefits: Plant protein and iron from lentils; omega‑3s from walnuts; nitrates from beets for circulation. Vitamins: K, C, folate, B6.
Bell peppers stuffed with quinoa, black beans, corn, tomatoes, cumin; topped with cashew cream.
Benefits: Complete protein from quinoa and beans; vitamin C from peppers aids iron absorption. Vitamins: C, A, B6, folate.
Results may vary based on many factors such as your current health, goals, activity level and lifestyle. Information on this website is not medical advice. Please consult a qualified healthcare professional when needed.