Day 1: Breakfast – Avocado Toast
Begin your day with a nutritious and satisfying breakfast by enjoying avocado toast. Simply mash ripe avocado onto whole grain toast and sprinkle with salt, pepper, and a squeeze of lemon juice. For added protein, top with sliced hard-boiled eggs or a dollop of Greek yogurt.
Lunch – Chickpea Salad Wrap
For a quick and portable lunch option, try a chickpea salad wrap. In a bowl, mix together mashed chickpeas, diced vegetables (such as bell peppers, cucumbers, and tomatoes), and a spoonful of hummus. Spread the mixture onto a whole wheat tortilla, wrap it up, and enjoy with a side of crunchy carrots and hummus for dipping.
Dinner – Veggie Stir-Fry
Stir-fries are a versatile and easy way to incorporate a variety of vegetables into your diet. Heat some olive oil in a pan and sauté your favorite veggies, such as bell peppers, broccoli, carrots, and snap peas. Add tofu or tempeh for protein, and flavor with soy sauce, garlic, and ginger. Serve over brown rice or quinoa for a satisfying and nutritious meal.
Day 2: Breakfast – Overnight Oats
Prepare a batch of overnight oats the night before for a convenient and nutritious breakfast option. Simply combine rolled oats with your choice of milk (such as almond or soy), chia seeds, and a sweetener like maple syrup or honey. Let it sit in the refrigerator overnight, and in the morning, top with fresh fruit, nuts, or seeds for added flavor and texture.
Lunch – Mediterranean Wrap
For a taste of the Mediterranean, try a hearty wrap filled with hummus, falafel or grilled tofu, sliced cucumber, tomato, red onion, and feta cheese (or a dairy-free alternative). Wrap it all up in a whole wheat tortilla and serve with a side of tabbouleh salad or olives for a satisfying and flavorful lunch.
Dinner – Vegetarian Chili
Warm up with a comforting bowl of vegetarian chili for dinner. In a large pot, sauté onions, garlic, bell peppers, and zucchini until softened. Add canned diced tomatoes, kidney beans, black beans, corn, and vegetable broth, along with chili powder, cumin, and paprika for flavor. Let it simmer for 20-30 minutes until thickened, and serve with a dollop of Greek yogurt or shredded cheese on top.
Day 3: Breakfast – Smoothie Bowl
Kick-start your morning with a refreshing smoothie bowl. Blend together frozen fruit (such as berries, banana, and mango) with spinach or kale, Greek yogurt or silken tofu, and your choice of milk until smooth and creamy. Pour into a bowl and top with granola, sliced fruit, and a drizzle of honey or nut butter for a nutritious and delicious breakfast treat.
Lunch – Quinoa Salad
For a light and satisfying lunch, try a quinoa salad loaded with vegetables and protein. Cook quinoa according to package instructions and let it cool. In a large bowl, toss together cooked quinoa with diced cucumber, cherry tomatoes, bell peppers, black beans, corn, and fresh herbs like cilantro or parsley. Dress with a simple vinaigrette made from olive oil, lemon juice, garlic, and Dijon mustard.
Dinner – Vegetable Curry
End your day with a flavorful and aromatic vegetable curry. In a pot, sauté onions, garlic, ginger, and curry paste until fragrant. Add diced vegetables such as potatoes, carrots, cauliflower, and peas, along with coconut milk and vegetable broth. Let it simmer until the vegetables are tender, and serve over rice or naan bread for a satisfying and comforting meal.
