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This 7-day plant-based meal plan features vibrant fruits, fresh vegetables, wholesome grains, and protein-packed legumes to help you feel lighter, stronger, and more focused. Perfect for beginners or seasoned plant-based eaters, each meal is thoughtfully crafted to balance nutrition and flavor. Enjoy colorful smoothies, hearty bowls, and mouthwatering dinners that fuel your body naturally. Experience the benefits of clean eating, improved digestion, and sustained energy – all through simple, delicious, and 100% plant-powered meals. Embrace clean eating, improve digestion, increase focus, and feel revitalized with renewed energy and natural vitality in just seven days.

Day 1: Spiced Lentil Dahl with Brown Rice

Ingredients:

• Red lentils (cooked, 1 cup, ~198 g): ~18 g protein, ~16 g fiber. Lentils are a legume rich in both protein and fiber.
• Brown rice (cooked, 1 cup, ~195 g): ~5 g protein, ~3.5 g fiber. Whole-grain brown rice adds additional fiber and protein.
• Onion (1 medium, ~110 g): ~1.2 g protein, ~2.0 g fiber. Onions provide flavor and a small amount of fiber.
• Garlic (2 cloves, ~6 g): ~0.4 g protein, ~0.1 g fiber. Garlic adds flavor and trace nutrients.
• Fresh ginger (1 tbsp grated, ~6 g): ~0.1 g protein, ~0.1 g fiber. Adds warming spice with minimal macros.
• Spinach (fresh, 2 cups raw, ~60 g): ~1.8 g protein, ~1.6 g fiber. Leafy greens boost fiber and micronutrients.
• Spices (ground turmeric, cumin, chili powder, salt – to taste): Negligible protein/fiber, but add flavor and color.
• Olive oil (1 tbsp): 0 g protein, 0 g fiber (used for sautéing).

Instructions:

1. Rinse lentils thoroughly. In a pot, sauté chopped onion, garlic, and ginger in olive oil over medium heat until softened. Add spices (turmeric, cumin, chili powder) and cook briefly until fragrant.
2. Stir in the cooked lentils and 1–2 cups of water or vegetable broth. Bring to a simmer and cook 10–15 minutes until the lentils thicken into a stew.
3. In a separate pot, simmer brown rice with water until tender (about 45 minutes). Fluff with a fork when done.
4. Stir fresh spinach into the lentil dahl, cooking just until wilted (1–2 minutes). Season with salt and pepper.
5. Serve the hot lentil dahl over a bed of brown rice. Garnish with chopped cilantro if desired.

Total (per serving): ~27 g protein, ~23 g fiber.

Day 2: Moroccan Chickpea and Vegetable Stew with Quinoa

Ingredients:

• Chickpeas (cooked, 1.5 cups, ~300 g): ~27 g protein, ~22.8 g fiber. Chickpeas are high in plant protein and fiber.
• Quinoa (cooked, 1 cup, ~185 g): ~8 g protein, ~5 g fiber. Quinoa is a pseudo-grain rich in protein and fiber.
• Onion (1 medium, ~110 g): ~1.2 g protein, ~2.0 g fiber.
• Garlic (2 cloves, ~6 g): ~0.4 g protein, ~0.1 g fiber.
• Fresh ginger (1 tbsp, ~6 g): ~0.1 g protein, ~0.1 g fiber.
• Carrot (1 medium, ~100 g): ~0.9 g protein, ~2.8 g fiber. Adds sweetness and fiber.
• Sweet potato (1 medium, ~150 g): ~3.0 g protein, ~4.5 g fiber. Provides additional fiber and sweetness.
• Tomato (diced, 1 cup, ~150 g): ~1.4 g protein, ~1.8 g fiber. Adds acidity and nutrients.
• Spinach (fresh, 2 cups raw, ~60 g): ~1.8 g protein, ~1.6 g fiber.
• Olive oil (1 tbsp): 0 g protein, 0 g fiber.
• Spices (ground cumin, coriander, cinnamon, chili powder, salt – to taste): Negligible macros, for flavor.

Instructions:

1. In a large pot, heat olive oil over medium heat. Sauté chopped onion, garlic, and ginger until fragrant and soft. Add cumin, coriander, cinnamon, and chili powder and toast briefly.
2. Stir in chopped carrot, diced sweet potato, and diced tomato. Cook for a few minutes. Add the cooked chickpeas and about 2 cups of water or vegetable broth. Bring to a boil, then reduce heat and simmer 20–25 minutes until vegetables are tender and flavors meld.
3. Meanwhile, cook quinoa according to package instructions (1 part quinoa to 2 parts water, simmer ~15 minutes) and fluff with a fork.
4. Stir fresh spinach into the stew in the last few minutes of cooking until just wilted. Season with salt and pepper.
5. Serve the chickpea stew hot, paired with a serving of cooked quinoa.

Total (per serving): ~35 g protein, ~33 g fiber.

Day 3: Tofu and Mixed Vegetable Stir-Fry with Brown Rice

Ingredients:

• Firm tofu (200 g, cubed): ~16 g protein, ~0.6 g fiber. Tofu is a protein-rich soy productheart.org.
• Broccoli florets (1½ cups, ~150 g): ~4.2 g protein, ~3.9 g fiber. Cruciferous veggies add fiber and micronutrients.
• Bell peppers (1 large, ~150 g, sliced): ~1.4 g protein, ~2.7 g fiber.
• Carrot (1 medium, ~100 g, sliced): ~0.9 g protein, ~2.8 g fiber.
• Sugar snap peas (1 cup, ~100 g): ~5.4 g protein, ~5.9 g fiber.
• Garlic (2 cloves, ~6 g): ~0.4 g protein, ~0.1 g fiber.
• Fresh ginger (1 tbsp, ~6 g): ~0.1 g protein, ~0.1 g fiber.
• Olive oil or sesame oil (1 tbsp): 0 g protein, 0 g fiber.
• Soy sauce (1 tbsp, low-sodium): ~1 g protein (mostly from soy), 0 g fiber. Adds savory flavor.
• Sesame seeds (1 tbsp, ~5 g): ~0.9 g protein, ~0.6 g fiber. For garnish and extra nutrients.
• Brown rice (cooked, 1 cup, ~195 g): ~5 g protein, ~3.5 g fiber.

Instructions:

1. Prepare brown rice (see Day 1 instructions) so it’s ready to serve.
2. Heat oil in a large wok or skillet over high heat. Add cubed tofu and stir-fry until golden on all sides. Remove tofu and set aside.
3. In the same pan, add a bit more oil if needed. Stir-fry garlic and ginger until fragrant, then add broccoli, bell pepper, carrot, and snap peas. Stir-fry 5–7 minutes until vegetables are crisp-tender.
4. Return the tofu to the pan. Drizzle with soy sauce and toss everything together until coated and heated through.
5. Serve the tofu and vegetable stir-fry over brown rice, sprinkled with sesame seeds. Season with pepper or chili flakes if desired.

Total (per serving): ~36 g protein, ~22 g fiber.