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Sample

Meal Plan

It feels good to eat well (and healthy)
Smoothies are a great way to get essential vitamins and minerals into your body. Every morning for the past 7 years I have had a smoothie to kickstart my day. All my recipes are plant based and eating plants helps lower blood sugar levels, cholesterol, unwanted extra weight & so much more. Hope you enjoy!
Tasty Smoothie
Breakfast
 
-1/2 cup Oatmeal
-1/2 cup Sunflower seeds
-1 tea spoon ground Cinnamon
-1 cup frozen Mixed Berries
-1 Medium to Large Carrot(peeled & chopped)
-1 tbsp. Agave/Maple syrup for sweetness
 
I love this smoothie! It is my go-to every morning. My coworker turned me onto carrots in a smoothie and I have never looked back. Carrots add a sweetness and essential vitamins and minerals as well as fiber. Fiber keeps you fuller longer and also helps you loose weight.
Lunch
 
-2 cups of cooked lentil Pasta
-Handful of mixed greens
-"Nautilus Dressing":
  • Extra Vergin Olive oil
  • Apple cider vinegar
  • Turmeric Powder
  • Onion Powder
  • Garlic Powder
  • Salt & Pepper
  • Cashews, Almonds or Sunflower seeds
​
 
This is my favorite "healthy pasta salad"! I recommend trying lentil pasta because it has more protein and fiber than regular wheat pasta. Remember Protein and Fiber will keep you fuller longer. I add a handful of mixed greens to get those essential vitamins and minerals. The dressing is the best because you can put it in your blender or bullet and in 10seconds you have an amazing anti-inflammatory and high protein dressing.
Mixed Greens
Veggie burger
Dinner
 
-2 store bought Veggie Burgers(Grilled)
-2 burger buns
-Some leaves of mixed greens
-Onions & Tomato slices
-2 Slices of plant based cheese(I like pepperjack)
-Hummus
 
This dinner is quick! For the burger brand I choose Amy's, you can choose any burger bun but I like Dave's killer bread. I like spicy food so pepperjack is my go to plant based cheese. Any hummus will do but Cava is really nice and creamy. I just assemble all the ingredients together just like in the picture and ENJOY!
Coconut Chocolate Ball
Snack
 
-3/4 cup Peanut Butter or Almond Butter
-1/2 cup Maple syrup or Honey
-2 tsp vanilla extract
-3/4 cup Coconut milk powder
-1 cup oatmeal
 
So easy! These Peanut Butter balls are so delicious and high in protein to keep you full! Add all the ingredients to a medium to large bowl and mix together. I suggest adding the dry ingredients first. You can roll into balls for presentation or leave in the mixing bowl and put in the fridge. This mix is also amazing with a cut up apple!
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