Plant-based Nutrition • free nutrition plan

This is the nutrition plan we wrote for our clients for the week beginning 1 March 2021

We update this free nutrition plan every few months so you can get an idea of how we follow the seasons. Alongside the plan, clients get client-exclusive Food for thought blog posts – articles written to help clients reach their goals and broaden their nutrition knowledge and more. We discuss these in The Hive, our members-only group on Facebook.

Monday

Breakfast

Lunch

All dairy and butter is the plant-based alternative.

Dinner

Notes:
Choose one option for each meal.
MEGA IMPORTANT: Have fruit with every lunch and heaped cupped hands of vegetables or salad with every dinner unless the bulk of the meal is vegetables.


Tuesday

Breakfast

Lunch

All dairy is the fortified plant-based alternative

Dinner

Notes:
Do choose some breakfast cereal breakfasts, because cereals are fortified with calcium, iron and B12.
Please read the Nutrition notes and be aware of likely deficiencies when choosing a vegan diet.

Wednesday

Breakfast

Lunch

Afternoon: handful of nuts, vegan kefir

Dinner

Notes:
If you have something at one meal avoid that thing at another meal that day.


Thursday

Breakfast

Lunch

Dinner

Notes:
Drink water with meals. Have up to four mugs of tea or coffee each day if you enjoy them.
The alcohol guideline is up to one bottle of wine a week as separate single glasses with a meal. 3 alco-free days.


Friday

Breakfast

  • Porridge with passion fruit and pistachios
  • Coconut yoghurt with passion fruit and granola or muesli 
  • Bigged-up Bix.
  • Sourdough toast, baked beans, tinned tomatoes.

Lunch

Dinner

Notes:
Consider taking a vegan Omega 3 supplement.

Saturday

Breakfast

  • Yoghurt smoothie
  • Mushrooms, spinach and grilled tomatoes.
  • Greek yoghurt with warm apricots, nuts and maple syrup.

All dairy and butter is the plant-based alternative.

Lunch with a handful of nuts.

Dinner

Notes:
Stop eating when comfortably full. Eat more if physiologically hungry.


Sunday

Breakfast

Lunch

Dinner

Notes:
Whenever you can eat your main meal at lunchtime, do.