7 Day Starter Meal Plan
PLANT-BASED 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
FOOD REINTRODUCTION SCHEDULE
- 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.
