Individual 7- Day Meal Plan week 1

Individual 7- Day Meal Plan week 1 Breakfast Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Millet with Carrot Smoothie Oatmeal with Buckwheat- Ric Strawberries Berries Pancakes Oatmeal with Berries Quinoa with Banana and Blueberries Beetroot- Blueberry Smoothie Snack Lunch 2 oranges (about 600g), almonds (15g, about 12 pc) Leftover from Sunday: Pasta Ratatouille with Beans 2 carrots (about 200g), 1 heaped tbsp sunflower seeds, 2tbsp goji berries Leftover: Broccoli- Spinach Soup with Rice Oat Cookies (3 pc) Leftover: Lentil- Mushroom Stew + 100g boiled grated beetroot Carrot (100g), 10g almonds (about 8 pc) Leftover: Cauliflower- Coconut Curry with Chickpeas and Salad 10g goji berries, 1 heaped tbsp sunflower seeds Leftover: Beet- Sauerkraut Salad with Black Beans and Rice Oat Cookies (3 pc) Leftover: Lentil- Spinach Soup with Quinoa Orange (about 300g) Leftover: Kichadi with Salad Snack Carrot (100g), 15g hazelnuts 2 pears (about 400g) 30g almonds (about 24 pc) 2 kiwis 160g, 2 heaped tsp pumpkin seeds 1-2 apples 200g, 2 heaped tbsp sunflower seeds 1 orange (about 300g) 2 pears 400g, 1 heaped tbsp sunflower seeds 1 carrot (about 100g), 1 heape tbsp sunflower seeds Dinner Broccoli- Spinach Soup with Rice Lentil- Mushroom Stew Cauliflower- Coconut Curry with Chickpeas and Salad Beet- Sauerkraut Salad with Black Beans and Rice Lentil- Spinach Soup with Quinoa Kichadi with Salad Green Pea Dal with Pasta Dessert Raw Buckwheat Ricotta Banana- Berry Ice- Cream Banana- Avocado- Chocolate Pudding Banana- avocado- chocolate pudding Strawberry- Avocado Smoothie Banana- Berry Ice- Cream + ½ avocado Strawberry- Avocado Smoothie

Sprinkle on, mix in 2tbsp nutritional yeast 3tsp sesame seeds ¼tsp agar- agar ¼tsp agar- agar 2tsp sesame seeds, 2tbsp nutritional yeast ¼tsp agar- agar 4tsp sesame seeds, 3tbsp nutritional yeast, 1 heaped tsp sunflower seeds ¼tsp agar- agar 1tsp sesame seeds, 2tbsp nutritional yeast ¼tsp agar- agar 2tbsp nutritional yeast 1tsp sesame seeds ¼tsp agar- agar, 1tsp sesame seeds, 1tbsp nutritional yeast ¼tsp agar- agar 4tbsp nutrition yeast, 2tsp poppy seeds Certainly do not exclude (when eating strictly plant- based): Item Why important? How to use? Agar- agar Essential iodine source Add it to your cereal, smoothies, or desserts Sesame seeds Essential calcium source Add the seeds to breakfasts, lunches, and dinners. Prefer unhulled seeds, grind before use for maximum nutrient absorption Sunflower seeds Essential source for selenium Sprinkle on your meals or eat as is Brazil nuts Essential source for selenium Eat as is Poppy seeds Essential source for calcium Included in recipes Cinnamon Essential source for calcium Included in recipes Nutritional yeast Has cheesy flavour, important source for B vitamins, especially B12 Sprinkle on lunches and dinners. Try not to heat it it ll promote vitamin loss Flax seeds Essential source for Omega3 amino acids Grind before use for max nutrient absorption. Included in recipes. Store ground seeds in fridge. Hemp seeds Ideal ratio of Omega 3 and 6 amino acids Grind, if unhulled. Store in fridge

Breakfast Recipes Oatmeal with Shredded Coconut and Blueberries 1 serving Day 1, 5 10g (0.35oz) a handful of goji berries 2tbsp blueberries (frozen or fresh) ½tsp cinnamon ¼tsp ground ginger 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) Add 1tsp honey, agave syrup, or maple syrup if necessary. Preparation: bring water to boil, put oatmeal, shredded coconut, and goji berries in a bowl. Cover with hot water; stir a bit to avoid clumps. Let steep for 15-20 minutes. Add blueberries, cinnamon, ginger, flax seeds, and hemp seeds. Mix well. Add water if necessary. 70g (2.57oz) oatmeal (prefer organic) 200ml (6.76 fluid oz) water 10g (0.35oz) a handful of shredded coconut Nutritional info per serving (without sweetener): 496 kcal, 70.4g carbohydrates, 19.5g fat, 17.9g protein.

Millet with Raspberries 1 serving Day 2 50g (1.76oz) millet or millet flakes (prefer organic) water (as much as needed to required consistency) 1tsp cinnamon 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) 2tbsp raspberries or other berries of choice, frozen or fresh (about 50g, 1.76oz) Add 1tsp honey, agave syrup, or maple syrup if necessary. Preparation: if you use millet, soak it over- night to cut down preparation time. In the morning, rinse and drain the millet. Boil until it is soft enough about 10 minutes (without soaking about 20-25 minutes). Prepare flakes as said on package. Add the remaining ingredients and enjoy! Nutritional info per serving: 292 kcal, 45.8g carbohydrates, 9.18g fat, 11.9g protein.

Carrot Smoothie 1 serving Day 3 2 carrots (about 200g, 7oz) ½ banana 1 medium apple bunch of greens (salad, kale, spinach), about 125g (4.4oz) ½tsp cinnamon ¼tsp ground ginger 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) about 2 cup water (depends on the desired consistency) Preparation: peal carrots (if organic, then just wash them) and cut into smaller pieces. Blend all ingredients until smooth. If necessary, add some more water. Enjoy! Nutritional info per serving: 233 kcal, 40.4g carbohydrates, 5.05g fats, 6.58g protein.

Quinoa with Banana and Blueberries 1 serving Day 4 60g (75ml) quinoa 225ml (about 1 cup) water (if you soak the quinoa, then a bit less; should you like your porridge more liquid, add more water) 1tbsp ground flax seeds ½tsp cinnamon ½ banana, smash with fork 3tbsp blueberries Preparation: soak the quinoa the night before to decrease prep time. In the morning, drain and rinse the quinoa, and set to boil with water. It takes about 10 minutes (without soaking about 17 minutes). Add other ingredients, mix and enjoy! Nutritional info per serving: 336 kcal, 58.1g carbohydrates, 6.43g fats, 11.5 g protein.

Beetroot- Blueberry Smoothie 1 serving Day 6 Nutritional info per serving: 325 kcal, 39.2g carbohydrates, 14.7g fat, 9.05g protein. 1 small raw beet (prefer organic) ½ banana 1 medium apple bunch of greens (salad, bok choi, kale, spinach, chard), about 125g (4.41oz) ½tsp cinnamon ¼tsp ground ginger 2tbsp coconut milk 1tbsp ground flax seeds 1tbsp hemp seeds (hulled or ground) 4tbsp blueberries about 200ml (6.76 fluid oz) water (depending on the required consistency) Preparation: peal the beetroot and cut into smaller chunks. Blend all ingredients in a blender. Add water if necessary. Enjoy!

Buckwheat- Rice Pancakes 1 serving Day 7 30g (1.06oz) whole grain rice flour 30g (1.06oz) raw buckwheat flour 1tbsp ground flax or chia seeds 1tsp cinnamon pinch of salt 240ml water (about 1 cup) Coconut oil or olive oil for frying (you ll use the least oil when rubbing the pan with oily kitchen paper). Add 1 tsp honey, agave syrup, or maple syrup if necessary. Nutritional info per serving (includes 7g coconut oil): 333 kcal, 49.4g carbohydrates, 11.2g fats, 8.44g protein. Substitution info: you can sub flax seeds with one organic egg. Preparation: Put the flours, flax seeds, cinnamon, and salt in a bowl and mix well. Gradually add water. Heat a pan and fry small round pancakes with minimal amount of oil (pour some oil onto the pan, rub with kitchen paper towel; now use this oily paper towel to grease the pan). Pancake jam 1 serving Day 7 ½ banana 1 small apple 2tbsp berries of choice 1tbsp hemp seeds 1tbsp coconut or almond milk Preparation: blend all the ingredients in a blender. Add water if necessary. Enjoy with pancakes or as is! Nutritional info per serving: 207 kcal, 29.9g carbohydrates, 7.83g fat, 4.27g protein.

Banana- Raw Buckwheat Ricotta 1 serving Day 1 Snacks and Desserts 50g (1.76oz) raw buckwheat ½ banana 1tbsp coconut milk or any other plant- based milk (don t use coconut milk on day 4) 1tbsp black- currents (10g, 0.35oz) 3 strawberries (u 33g, 1.16oz) water (as much as needed for required consistency) Preparation: soak raw buckwheat groats over- night or during the day (depending whether you are preparing breakfast or evening dessert). Rinse and drain well. Put all ingredients into a blender and blend until smooth consistency. NB! If you are preparing dessert to eat after oven- baked vegetables, use 100 g of buckwheat. Nutritional info per serving: 283 kcal, 55.3g carbohydrates, 4.5g fat, 7.48g protein.

Banana- Berry Ice- Cream 1 serving Day 2, 6 1 banana (can be frozen) 150g (5.29oz) frozen berries of choice 1tsp poppy seeds Nutritional info per serving: 208 kcal, 44.9g carbohydrates, 1.71g fats, 3.14g protein. Preparation: let the frozen berries and banana sit in the blender for a while to allow them to soften a bit. Blend all ingredients in a blender until smooth. Tip: use potato smasher to press the mass down in blender. You can also use banana at room temperature in which case the outcome is more pudding like rather than ice cream.

Banana- Avocado- Chocolate Pudding 1 serving Day 3, 4 ½ banana 2tsp carob powder or 1tsp raw cacao powder ¼ avocado 50g (1.76oz) blueberries Preparation: blend all ingredients in a blender until smooth. Option: add some fresh peppermint leaves for a nice fresh taste Nutritional info per serving: 180 kcal, 34.3g carbohydrates, 3.9g fat, 2.05g protein.

Oatmeal- Goji Berry Cookies 24 cookies Wet: cup (250 ml) water 6 medjool dates ½ cup (50g, 1.76oz) walnuts 1 ripe banana 3tbsp lemon juice Dry: 1 cup (115g, 4.06oz) oat flour* 3/5 cups (100g, 3.53oz) raw buckwheat flour* ¾ cups (85g, 3oz) oats* 1tsp baking powder* 1tsp cinnamon ½tsp ginger powder ½ cup (75g, 2.65oz) goji berries 2 handfuls (15g, 0.53oz) of shredded coconut 3tsp poppy seeds Preparation: 1. Soak the dates in 1 cup of water for at least 30 minutes to make them softer. If your dates are of soft side you can diminish the soaking time. 2. Soak the walnuts separately the longer the better, 4 hours would be ideal, but 30 minutes is better than nothing. Discard the soak water. Rinse well. 3. Combine all of the dry ingredients (oat flour, buckwheat flour, oats, baking powder, cinnamon, ginger, goji berries, poppy seeds, coconut) in a large bowl and mix with a fork. 4. Combine the dates and their soak water and the soaked walnuts with the lemon juice and banana in a high- speed blender, and blend until smooth (2-2 ½ minutes). Nutritional info per serving (1 cookie): 81.9 kcal, 1.96g fat, 9.54g carbohydrates, 2.55g protein. Storage tip: store leftovers in freezer for next week s snacks. Add to the bowl of dry ingredients and mix. 5. Using a one- tablespoon measure, place a scoop of cookie dough on your baking sheet lined with parchment paper. If necessary, form a nice shape using a fork. 6. Heat oven to 175 C (350 F). Bake for 15-18 minutes on the middle rack, until cookies are lightly browned on top. Remove from oven and let cool. Notes: *If you do not have oat flour, you can just measure 1 cup (115 g) of oats and grind them into flour. *If you do not have raw buckwheat flour you can substitute with 1 cup (115 g) of oat flour. *Prefer organic oats as the result is much better. *If you use tartrate baking powder (like I did) add 10 g to the dry ingredients.

Strawberry- Avocado Smoothie 1 serving Day 5, 7 1 small banana ½ avocado 150g (5.29oz) strawberries (thaw, if frozen) leaves from 1 basil stalk Preparation: Blend all ingredients until smooth. Serve immediately. Nutritional info per serving: 354 kcal, 41.6g carbohydrates, 18.5g fats, 5.39g protein.

Lunches and Dinners Pasta with Beans and Ratatouille 2 servings Day 1 + previous day s dinner 1 smaller summer squash (about 200g, 7oz) 1 smaller eggplant (about 300g, 10.58oz) 1 can crushed tomatoes 1 celery stalk 1 red bell pepper (about 170g, 6oz) 1 small onion (about 85g, 3oz) 5 green olives 1tsp garlic powder 2tsp oregano 1tsp fresh rosemary leaves, diced salt, pepper 1 can beans 100g (3.53oz) whole grain pasta (dry) Preparation: chop vegetables into smaller cubes. Transfer into pot, add herbs and slices and mix well. Bring to boil (add water if necessary) and let simmer for 20-25 minutes. Mix in the beans. Boil the pasta separately and mix with the sauce on plate. NB! Refrigerate pasta and sauce separately for next day s lunch or boil 50g pasta for dinner and 50g in the morning for lunch. Goes well with nutritional yeast and green onions or parsley/basil. Nutritional info per serving (with 2tbsp nutritional yeast): 511 kcal, 93.9 g carbohydrates, 4.67 g fats, 27.6 g protein. Substitution info: you could substitute beans with organic eggs, fish or meat. P.S. Shopping list includes ingredients for 1 serving. If you prepare 1 serving only, do not use less celery, bell pepper and onion.

Broccoli- Spinach Soup 2 servings Day 1, 2 4 dl spinach or kale (about 48g, 1.7oz) 1 carrot 60g (2.12oz) brown rice (dry) Preparation: Boil the rice separately. Put all ingredients besides spinach and broccoli into a soup pot. Bring to boil. Simmer covered for 8 minutes. Add broccoli and boil for another 5 minutes. Finally add spinach and simmer for 3 minutes. Puree the soup with immerse blender. If you like, leave some chunks in. Mix in the rice. 1 l (4 cups) water 2tsp broth powder 1 chopped onion (about 55g, 1.94oz) 1tsp garlic powder 1tsp ground coriander seeds ½ sweet potato (about 65g, 2.3oz) 1 broccoli head (about 350g, 12.35oz) Garnish with some sesame seeds, cayenne or black pepper and fresh thyme. Tip: You can also use broccoli stalks just peel them first. Nutritional info (1 serving): 243 kcal, 43.3 g carbohydrates, 3.09 g fats, 11.2 g protein.

Indian Dal with Mushrooms 2 servings Day 2, 3 100ml (3.38 fluid oz) coconut milk Salt to taste Preparation: sauté onion with a bit of water for 3 minutes (if necessary, add water one tbsp at a time), add ginger, and garlic and sauté for another minute. If necessary, add water one tbsp at a time. Add curry mix and stir well. Add mushrooms and a bit of salt, mix well and let simmer for 3 minutes. Finally, add lentils, stir well and pour in water, cook for 15-20 minutes until the lentils and nice and soft. Now, stir in tomatoes and coconut milk, bring to boil, and turn off the heat. 1 small onion (about 55g, 1.94oz) 1tsp garlic powder ½tsp ginger powder 1tsp any curry mix 250-280g (8.82-9.88oz) mushrooms, chopped or sliced 200g (7.05oz) red lentils, washed and rinsed ½ can chopped tomatoes Nutritional yeast is extremely tasty with lentils! Day 2: eat with salad (250g, 8.19oz), rocket (25g, 0.88oz) and 1 slice of whole grain bread. Day 3: eat with rocket (25g, 0.88oz), 100g (3.53oz) boiled or oven baked beetroot, and 1 slice of whole grain bread. Nutritional info (only Dal, per serving): 412 kcal, 62.8g carbohydrates, 7.32g fats, 23.6g protein.

Cauliflower- Coconut- Chickpea Curry 2 servings Day 3, 4 150 ml coconut milk + 250 ml water sea salt fresh parsley (about 2tbsp per serving) 1 can beans of choice, rinsed and drained Preparation: Sautee onion and ginger with 2tbsp water for 3 minutes. Add garlic and sauté for another minute (adding water one tbsp. at a time, if necessary). Add curry and mix well. Add the mixture of water and coconut milk. Mix well. Add salt to taste. 1 small onion, diced (about 55g, 1.94oz) ½tsp garlic powder ½tsp ginger powder 1tsp curry powder ½tsp turmeric ½ cauliflower head (about 400g, 14oz), chopped 2 potatoes (about 160g, 5.64oz), smaller cubes Bring to boil and pour in the cauliflower and potatoes. Simmer for about 15 minutes avoid overcooking. Mix in the chickpeas. Season the meal with fresh parsley. Serve with 200g (7.05oz) of fresh salad (per serving). NB! It is very tasty with nutritional yeast and green onions. Nutritional info per serving (including 1tbsp nutritional yeast): 419 kcal, 48.7 g carbohydrates, 17.6 g fats, 18.6 g protein. Substitution info: you could sub chickpeas with poultry (simmer small cubes with everything else for 15 minutes).

Beetroot- Sauerkraut Salad with Black Beans and Rice 2 servings Day 4, 5 2 dl (6.76 fluid oz) lacto- fermented pickles, chopped 200g (7.05oz) grated boiled beetroot 100g (3.53oz) sauerkraut 10 olives, chopped or sliced 1 can black beans (or other beans of choice) black pepper to taste 100g (3.53oz) of brown rice (dry) Preparation: boil carrots, sweet potato and potatoes unpeeled about 20 minutes. Let cool and peel, and then chop into small cubes. Put into a bowl with all the ingredients. Stir well and season with pepper. Boil the rice separately: eat half with dibber and the other half with next day s lunch. 2 carrots (about 160g, 5.64oz) 2 potatoes (about 130g, 4.59oz) ½ sweet potato (about 60g, 2.12oz) Serve with green onions. Juice it up by adding some extra beet juice. P.S. Preserve the rice separately. Nutritional info per serving (with rice): 552 kcal, 105g carbohydrates, 5.12g fats, 21.4g protein. Substitution info: you could substitute beans and rice with organic eggs or meat.

Lentil- Spinach Soup with Quinoa 2 servings Day 5, 6 ½ sweet potato (about 65g, 2.29oz), chopped 60g (2.12oz) quinoa, washed 60g (2.12oz) red lentils, washed 2tsp broth powder 250g (8.82oz) fresh or frozen spinach 1500 ml (6.34 cups) water (or less/more depending on the desired consistency). Remember, you can always add more. black pepper 2 dl leek, chopped (about 1 cup) 2 carrots (about 200g, 7.05oz), chopped 1 celery stalk, diced 1 potato (about 70g, 2.47oz), chopped Preparation: In a pot bring to boil chopped leek, celery, carrot, quinoa, hot water, and broth powder. Simmer for 10 minutes. Add lentils, chopped potato, and sweet potato. Simmer for another 7 minutes. Add spinach and simmer for 3 minutes. If you use frozen spinach, count the 3 minutes from when the soup brings to boil again. Nutritional info per serving: 361 kcal, 62.8g carbohydrates, 4.68g fats, 16.9g protein. Substitution info: you could substitute quinoa and lentils with fish or meat/poultry.

Rice- Lentil Stew with Green Peas 2 servings Day 6, 7 1 box baby spinach or kale (4 cups roughly chopped, 125g, 4.41oz) Preparation: In a soup pot, stir together the water, rice, lentils, and curry powder. Bring to a boil. Reduce heat to low, cover, and cook for 45 minutes. While the rice and lentils are cooking, chop and prepare the remaining ingredients. 330ml (11.16 fluid oz) water 75g (2.65oz) brown rice, washed 75g (2.65oz) red lentils, washed 1tsp curry powder of choice 1 small onion, chopped (about 150g, 5.29oz) ½tsp garlic powder ½tsp ginger powder 375ml (12.68 fluid oz) water 1 sweet potato, cut into small cubes (about 130g, 4.59oz) 1 celery rib, sliced (about 50g, 1.76oz) 155ml (5.24 fluid oz) frozen or fresh green peas (about 95g, 3.35oz) About 15 minutes before the rice and lentils are done cooking, place a large skillet or saucepan on high heat with 2 tablespoons of water. Once the water starts sizzling, add the chopped onion and sauté for 3 minutes (adding water as needed to prevent sticking). Add the garlic and ginger, and sauté for another 2 minutes, adding water as needed. Add to the onions, garlic and ginger: 375ml (12.68 fluid oz) water, sweet potato, frozen peas, and celery, and return to a boil. Reduce heat to medium- low and cook covered for 7 minutes. Stir in the fresh peas (if you are using fresh) and kale or spinach and cook an additional 3 minutes (still covered). The potatoes should now be tender if not, simmer a bit longer. Add the onion- potato mixture to the pot of rice and lentils and stir well. NB! Eat with 200g (7.05oz) of green salad (per meal). Nutritional info per serving (per 1 serving with salad): 426.8 kcal, 82.19g carbohydrates, 2.74g fat, 18.74g protein.

Green Pea Dal with Pasta 2 servings Day 7 + next day s lunch 1tsp curry powder 400g (4oz) frozen green peas 1 potato, don t peel if organic (about 70g, 2.47oz) 250g (8.19oz) pak choi (or kale, swiss chard, spinach) 350 ml (1.5 cups) water 2tbsp whole grain flour (e.g. raw buckwheat or rice) sea salt to taste Preparation: sauté onion and carrot with 2tbsp of water for 3 minutes. Add garlic and sauté for another minute. Add water 1tbsp at a time, if necessary to avoid sticking. Add curry powder and mix well. Add peas, water, potato, and pak choi. Mix well. Bring to boil and simmer until the peas are soft frozen peas take about 10 minutes. 1 onion (about 150g, 5.29oz), chopped 1 carrot (about 100g, 3.53oz), chopped 1tsp garlic powder or 4 garlic cloves Boil 50g (1.76oz) of whole grain pasta (per one meal). P.S. If next week you do not continue following the meal plan, prepare only 1 portion (do not use less onion, carrot, and potato) Shopping list includes ingredients for 1 portion. Nutritional info (1 serving, with pasta): 447 kcal, 84.1g carbohydrates, 3.25g fats, 21.2g protein.