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  • Irma

Suggested Menu Plan for the "Cooking with Mama" 1 Week Plant-Based Challenge


Disclaimer: I am not a licensed doctor, nutritionist, health coach or medical authority of any kind. This menu plan is meant to be a guide for inspiration and ideas NOT an actual plan. Feel free to pick and choose what works for your taste buds and budget. Prior to testing a recipe, make sure it is right for you especially if you have any medical conditions. Always direct any medical or health related questions to the doctor of your choice.


Day 1


Grapefruit (1)  


Smoothie – Chia seeds, wheatgrass powder, orange juice, blueberries  


Entrée- Vegan Pasta – Angel hair pasta, colored bell peppers, jalapeños, onions, vegan mayo, salt, pepper


Mixed greens salad – includes chopped brazil nuts (only 2), walnuts, and a beet & carrot juice


Entrée - Black beans, pico de gallo, celery, lemon juice, salt, pepper, and ripe avocado


Dessert- Bananas, baking cocoa, peanut butter, water


Fresh coconut water


Day 2


Oranges (2-4)


Smoothie – Almond milk, bananas, baking cocoa


Entrée - Stirfry with mixed vegetables, salt, pepper, ginger, garlic, soy sauce


Smoothie - Chia seeds, wheatgrass powder, orange juice, blueberries


Entrée- Lentil Soup includes carrots, onions, salt, pepper, garlic, ginger and raw celery sticks as a side  


Crushed beets and carrots


Dessert - Bananas, baking cocoa, peanut butter, water


Fresh coconut water


Day 3


Grapefruit (1)


Breakfast – Oatmeal, apples, cinnamon, brown sugar, walnuts, brazil nuts


Juice- Juiced mixed greens with beets and carrots


Entrée - Seared seasoned tofu with brown rice


Smoothie - Chia seeds, wheatgrass powder, orange juice, blueberries


Entrée - Black beans, pico de gallo, celery, lemon juice, salt, pepper, and ripe avocado


Dessert - Bananas, baking cocoa, peanut butter, water


Fresh coconut water


Step by step recipes will be posted in the near future. Essentially the best way to use this guide is switching the meals around to cover the whole week. Proper meal preparation is key. All legumes must be thoroughly washed and soaked overnight. Fruits and vegetables must be washed. Chia seeds must be ground for best effect. However, you may eat them whole as well. I hope you have found this helpful. Let us know in the comments below of you have any questions.


Have a wonderful day.



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