7 Day Reset Meal Plan

7 Day Starter Meal Plan


This meal plan is completely plant based and designed to test for food intolerances so we'll be removing dairy and grain in addition to meat. At the end of the 7 days, you can reintroduce foods from your current diet but try to stick to the schedule below so that you can immediately know if you a ceratin food group produces intolerances - this could be bloating, etc. 

- DAY 1 - 

BREAKFAST: Banana Pancakes (make post)

LUNCH: Butternut Squash & Black Bean Burrito

SNACK: Apples with Almond Butter 

DINNER: Chana Masala (save some for lunch tomorrow)


- DAY 2 - 

BREAKFAST: Quick Coconut Porridge

LUNCH: Leftover Chana Masala 

SNACK: Hummus + Chopped Carrots & Celery

DINNER: Courgetti + Walnut Bolognese Pasta (save some for lunch tomorrow)


- DAY 3 - 

BREAKFAST: Banana Pancakes 

LUNCH: Leftover Courgetti 

SNACK: Organic Fruit + Nut Bar 

DINNER: Sweet Potato Rounds (save some for lunch tomorrow)


- DAY 4 - 

BREAKFAST: Sweet Potato Shakshuka (skip eggs for vegan)

LUNCH: Leftover Sweet Potato Rounds

SNACK: Bananas with Almond Butter 

DINNER: Magic Soup (add post) (save some for lunch tomorrow)


- DAY 5 - 

BREAKFAST: Quick Coconut Porridge + Raspberries & Blueberries 

LUNCH: Leftover Magic Soup

SNACK: Handful Mixed Nuts + Dried Fruit

DINNER: Island Veggie Stir Fry: Sauteed Sweet Potatoes + Green Beans + Eggplant/Aubergine with Soy Sauce


- DAY 6 - 

BREAKFAST: Blackberry Burst Smoothie + Handful of nuts if need extra "oomphf" 

LUNCH: Leftover Island Veggie Stir Fry

SNACK: Hummus + Cucumber & Red Pepper Slices

DINNER: Butter Bean & Pesto: 1 can butter beans + 1 handful cherry tomatoes + Homemade Vegan Pesto  (save some for lunch tomorrow) 


- DAY 7 - 

BREAKFAST: Banana Pancakes + add in Blueberries & Cacao  

LUNCH: Leftover Butter Bean & Pesto 

SNACK: Organic Fruit + Nut Bar 

DINNER: Tropical Quinoa Salad: Quinoa + Chopped Cucumber + Chopped Cherry Tomatoes + 1 Cubed Mango + Olive Oil & Lime Juice for dressing




- WEEK 1 -

Grains & Breads: Start with just max x1 serving per day


- WEEK 2 -

Meat: Start with just max  x1 serving per day. Begin with fish then chicken and finally red meat as these last two are usually more challenging for the body to digest. 


- WEEK 3 -

Dairy: Start with just max  x1 serving per day. Begin with butter and yogurt then progress to milk and cheese as these last two are often the cause of bloating and inflammation.



How did you do with this meal plan? Let us know at oi@corpaofitness.com. For 4 full weeks of nutrition + fitness coaching check out the Rio Project



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