Plant‑Based Meal PlanWhole Foods, Full Nutrition

Oats, soy milk, peanut butter, banana, cacao nibs; soaked overnight.

Spiced red lentil stew with carrots, tomatoes, cumin; whole‑grain pita.

Pearl barley risotto with mixed mushrooms, thyme, nutritional yeast.

Layered chia pudding with mango, passion fruit, coconut yogurt, granola.

Roasted sweet potato, beet, chickpeas, kale, tahini‑lemon dressing, hemp seeds.

Kidney beans and walnuts in rich tomato sauce; whole‑grain spaghetti.

Blended mango, banana, turmeric, oat milk; topped with granola and pumpkin seeds.

Silken tofu, edamame, wakame seaweed, cucumber, sesame‑soy dressing.

Cauliflower and chickpeas in creamy tikka sauce; basmati rice.