21 Day Plan
21 Day Transitional Plan
Day 1:
• Breakfast: Banana and almond butter smoothie with a oatmeal raisin cookie.
• Snack: Mixed nuts
• Lunch: Grilled chicken and vegetable wrap with a side salad
• Snack: Sliced cucumbers with hummus
• Dinner: Baked red fish with quinoa and roasted vegetables
• Dessert: Dark chocolate squares
Day 2:
• Breakfast: Oatmeal topped with sliced banana and ground flax seeds
• Snack: Fresh fruit salad
• Lunch: Chickpea and vegetable stir-fry with wild rice
• Snack: Greek yogurt with honey
• Dinner: Grilled chicken breast with sweet potato and asparagus
• Dessert: Coconut milk yogurt add chia seed
Day 3:
• Breakfast: Chicken and vegetable stir-fry with wild rice
• Snack: Greek yogurt with berries
• Lunch: Red fish salad with mixed greens and vinaigrette
• Snack: Hummus and cucumber slices
• Dinner: Chickpea and vegetable curry with wild rice
• Smoothie: Mixed berry and banana smoothie with almond milk
Day 4:
• Breakfast: Scrambled eggs with sautéed mushrooms and wild rice
• Snack: Apple slices with peanut butter
• Lunch: Grilled chicken and quinoa salad
• Snack: Trail mix with nuts and dried fruits
• Dinner: Baked red fish with roasted vegetables
• Smoothie: Spinach-free green smoothie with kale, banana, and almond milk
Day 5:
• Breakfast: Vegan banana pancakes (mashed bananas, flour, almond milk)
• Lunch: Chickpea salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
• Dinner: Lentil and vegetable stir-fry with brown rice
Day 6:
• Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
• Lunch: Avocado and black bean wrap with salsa
• Dinner: Mushroom and vegetable quinoa bowl
Day 7:
• Breakfast: Vegan smoothie with almond milk, kale, frozen berries, and a banana
• Lunch: Sweet potato and black bean salad with lime-cilantro dressing
• Dinner: Spaghetti with marinara sauce and sautéed mushrooms and zucchini
Day 8:
• Breakfast: Whole-grain toast with almond butter and sliced strawberries
• Lunch: Vegan lentil soup with a side of mixed greens
• Dinner: Thai-inspired tofu and vegetable curry with brown rice
Day 9:
• Breakfast: Vegan yogurt parfait with granola and mixed fruit
• Lunch: Quinoa and black bean stuffed bell peppers
• Dinner: Plant based Taco
Day 10
• Breakfast: Banana and almond butter smoothie with a side of wild rice
• Snack: Mixed nuts
• Lunch: Grilled chicken and vegetable wrap with a side salad
• Snack: Sliced cucumbers with hummus
• Dinner: Baked red fish with quinoa and roasted vegetables
• Dessert: Dark chocolate squares
Day 2:
• Breakfast: Oatmeal topped with sliced banana and ground flax seeds
• Snack: Fresh fruit salad
• Lunch: Chickpea and vegetable stir-fry with wild rice
• Snack: Greek yogurt with honey
• Dinner: Grilled chicken breast with sweet potato and asparagus
• Dessert: Coconut milk yogurt add chia seed
Day 3:
• Breakfast: Chicken and vegetable stir-fry with wild rice
• Snack: Greek yogurt with berries
• Lunch: Red fish salad with mixed greens and vinaigrette
• Snack: Hummus and cucumber slices
• Dinner: Chickpea and vegetable curry with wild rice
• Smoothie: Mixed berry and banana smoothie with almond milk
Day 4:
• Breakfast: Scrambled eggs with sautéed mushrooms and wild rice
• Snack: Apple slices with peanut butter
• Lunch: Grilled chicken and quinoa salad
• Snack: Trail mix with nuts and dried fruits
• Dinner: Baked red fish with roasted vegetables
• Smoothie: Spinach-free green smoothie with kale, banana, and almond milk
Day 5:
• Breakfast: Vegan banana pancakes (mashed bananas, flour, almond milk)
• Lunch: Chickpea salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
• Dinner: Lentil and vegetable stir-fry with brown rice
Day 6:
• Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
• Lunch: Avocado and black bean wrap with salsa
• Dinner: Mushroom and vegetable quinoa bowl
Day 7:
• Breakfast: Vegan smoothie with almond milk, kale, frozen berries, and a banana
• Lunch: Sweet potato and black bean salad with lime-cilantro dressing
• Dinner: Spaghetti with marinara sauce and sautéed mushrooms and zucchini
Day 8:
• Breakfast: Whole-grain toast with almond butter and sliced strawberries
• Lunch: Vegan lentil soup with a side of mixed greens
• Dinner: Thai-inspired tofu and vegetable curry with brown rice
Day 9:
• Breakfast: Vegan yogurt parfait with granola and mixed fruit
• Lunch: Quinoa and black bean stuffed bell peppers
• Dinner: Eggplant and chickpea tagine with couscous
Day 10:
• Breakfast: Vegan tofu scramble with bell peppers, onions, and spices
• Lunch: Mediterranean-style quinoa salad with olives, tomatoes, and cucumber
• Dinner: Portobello mushroom burgers with sweet potato fries
Day 11:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Vegan black bean and corn salad with a lime-cilantro dressing
• Dinner: Vegan chili with beans, tomatoes, and spices, served with brown rice
Day 12:
• Breakfast: Cucumber and tomato salad with balsamic vinaigrette
• Lunch: Chickpea salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
• Dinner: Grilled red fish with a side of asparagus and wild rice
Day 13:
• Breakfast: Vegan pasta salad with cherry tomatoes, cucumber, and Italian dressing
• Lunch: Avocado and black bean wrap with salsa
• Dinner: Baked brim with lemon-dill sauce and roasted okra
Day 14:
• Breakfast: Vegan pasta salad with artichoke hearts and pesto dressing
• Lunch: Sweet potato and black bean salad with lime-cilantro dressing
• Dinner: Spaghetti with marinara sauce and sautéed zucchini and okra, served with wild rice
Day 15:
• Breakfast: Whole-grain toast with almond butter and sliced strawberries
• Lunch: Vegan lentil soup with a side of mixed greens
• Dinner: Miso soup with tofu and vegetable stir-fry, served with wild rice
Day 16:
• Breakfast: Vegan pasta salad with mixed veggies and tahini dressing
• Lunch: Wild rice and black bean stuffed bell peppers
• Dinner: Grilled red fish with Mediterranean wild rice salad and roasted okra
Day 17:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Mediterranean-style wild rice salad with olives, tomatoes, and cucumber
• Dinner: Baked brim with roasted sweet potato fries
Day 18:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Vegan black bean and corn salad with a lime-cilantro dressing
• Dinner: Vegan chili with beans, tomatoes, and spices, served with wild rice
Day 19:
• Breakfast: South African Bobotie-spiced oats: Cook oats with spices like turmeric, coriander, and curry powder. Top with raisins and chopped nuts.
• Lunch: Moroccan chickpea stew: Make a hearty stew with chickpeas, tomatoes, onions, and North African spices like cumin, paprika, and cinnamon. Serve with couscous.
• Dinner: West African peanut stew: Create a rich stew with sweet potatoes, collard greens, and peanut butter. Season with ginger, garlic, and chili. Serve with fufu or rice.
Day 20:
• Breakfast: Blend together tropical fruits like mango, banana, and pineapple with a hint of African baobab powder or moringa for added nutrients.
• Lunch: East African-inspired lentil salad: Make a salad with cooked lentils, diced cucumber, tomatoes, red onion, and a dressing of olive oil, lemon juice, and African spices like berbere or ras el hanout.
• Dinner: Afro-Caribbean okra and spinach stew: Create a stew with okra, spinach, tomatoes, and peppers, seasoned with a mix of African and Caribbean spices like cayenne, thyme, and paprika. Serve with baked sweet potatoes.
Day 20:
• Breakfast: Berry Smoothie Bowl Blend frozen mixed berries, a ripe banana, almond milk, and a scoop of plant-based protein powder until smooth. Pour the smoothie into a bowl and top with sliced fresh berries, granola, and a drizzle of almond butter.
• Lunch: Creamy Vegan Alfredo Pasta. Cook your favorite pasta (like fettuccine) according to package instructions. For the sauce, blend soaked cashews, almond milk, nutritional yeast, garlic, lemon juice, and a pinch of nutmeg until smooth. Sauté mushrooms and spinach in olive oil until tender. Toss the cooked pasta with the creamy sauce and sautéed vegetables. Garnish with chopped parsley and black pepper.
Dinner: Roasted Red Pepper and Basil Pesto Pasta. Roast red bell peppers until charred, then peel and remove seeds. In a food processor, combine the roasted red peppers, fresh basil, pine nuts, garlic, nutritional yeast, and olive oil to make a pesto sauce. Cook your choice of pasta and toss it with the red pepper and basil pesto. Garnish with extra basil leaves and toasted pine nuts.
Day 21: Vegan Pesto and Veggie Pasta and Chia Pudding
• Breakfast: Chia Pudding. Mix chia seeds, almond milk, and a touch of maple syrup in a jar or bowl. Let it sit in the fridge overnight (or for at least a few hours) until it thickens.
In the morning, top with fresh fruit, such as sliced bananas and berries, and a sprinkle of chopped nuts.
• Lunch: Vegan Pesto and Veggie Pasta. Cook your preferred pasta until al dente. In a blender, combine fresh basil, pine nuts, garlic, nutritional yeast, olive oil, lemon juice, and a pinch of salt to make a vegan pesto. Sauté cherry tomatoes, zucchini, and red onion in olive oil until tender. Toss the cooked pasta with the vegan pesto and sautéed vegetables. Finish with a sprinkle of vegan Parmesan cheese or nutritional yeast.
• Dinner: Creamy Vegan Spinach and Mushroom Pasta. Sauté sliced mushrooms, onions, and garlic in olive oil until browned. Add in fresh spinach and cook until wilted. In a separate saucepan, make a creamy sauce by combining cashew cream (blended soaked cashews and water), nutritional yeast, and a pinch of nutmeg. Cook your favorite pasta and toss it with the creamy sauce and the sautéed mushroom and spinach mixture. Season with salt and pepper to taste.
Day 10:
• Breakfast: Vegan tofu scramble with bell peppers, onions, and spices
• Lunch: Mediterranean-style quinoa salad with olives, tomatoes, and cucumber
• Dinner: Portobello mushroom burgers with sweet potato fries
Day 11:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Vegan black bean salad with a lime-cilantro dressing
• Dinner: Vegan chili with beans, tomatoes, and spices, served with brown rice
Day 12:
• Breakfast: Cucumber and tomato salad with balsamic vinaigrette
• Lunch: Chickpea salad with mixed greens, cherry tomatoes, and balsamic vinaigrette
• Dinner: Grilled red fish with a side of asparagus and wild rice
Day 13:
• Breakfast: Pasta salad with cherry tomatoes, cucumber, and Italian dressing
• Lunch: Avocado and black bean wrap with salsa
• Dinner: Baked brim with lemon-dill sauce and roasted okra
Day 14:
• Breakfast: Vegan pasta salad with artichoke hearts and pesto dressing
• Lunch: Sweet potato and black bean salad with lime-cilantro dressing
• Dinner: Spaghetti with marinara sauce and sautéed zucchini and okra, served with wild rice
Day 15:
• Breakfast: Whole-grain toast with almond butter and sliced strawberries
• Lunch: Vegan lentil soup with a side of mixed greens
• Dinner: Miso soup with tofu and vegetable stir-fry, served with wild rice
Day 16:
• Breakfast: Vegan pasta salad with mixed veggies and tahini dressing
• Lunch: Wild rice and black bean stuffed bell peppers
• Dinner: Grilled red fish with Mediterranean wild rice salad and roasted okra
Day 17:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Mediterranean-style wild rice salad with olives, tomatoes, and cucumber
• Dinner: Baked brim with roasted sweet potato fries
Day 18:
• Breakfast: Vegan chia pudding with almond milk and topped with fresh mango
• Lunch: Vegan black bean and corn salad with a lime-cilantro dressing
• Dinner: Vegan chili with beans, tomatoes, and spices, served with wild rice
Day 19:
• Breakfast: South African Bobotie-spiced oats: Cook oats with spices like turmeric, coriander, and curry powder. Top with raisins and chopped nuts.
• Lunch: Moroccan chickpea stew: Make a hearty stew with chickpeas, tomatoes, onions, and North African spices like cumin, paprika, and cinnamon. Serve with couscous.
• Dinner: West African peanut stew: Create a rich stew with sweet potatoes, collard greens, and peanut butter. Season with ginger, garlic, and chili. Serve with fufu or rice.
Day 20:
• Breakfast: Blend together tropical fruits like mango, banana, and pineapple with a hint of African baobab powder or moringa for added nutrients.
• Lunch: East African-inspired lentil salad: Make a salad with cooked lentils, diced cucumber, tomatoes, red onion, and a dressing of olive oil, lemon juice, and African spices like berbere or ras el hanout.
• Dinner: Afro-Caribbean okra and spinach stew: Create a stew with okra, spinach, tomatoes, and peppers, seasoned with a mix of African and Caribbean spices like cayenne, thyme, and paprika. Serve with baked sweet potatoes .
Day 20:
• Breakfast: Berry Smoothie Bowl Blend frozen mixed berries, a ripe banana, almond milk, and a scoop of plant-based protein powder until smooth. Pour the smoothie into a bowl and top with sliced fresh berries, granola, and a drizzle of almond butter.
• Lunch: Creamy Vegan Alfredo Pasta. Cook your favorite pasta (like fettuccine) according to package instructions. For the sauce, blend soaked cashews, almond milk, nutritional yeast, garlic, lemon juice, and a pinch of nutmeg until smooth. Sauté mushrooms and spinach in olive oil until tender. Toss the cooked pasta with the creamy sauce and sautéed vegetables. Garnish with chopped parsley and black pepper.
Dinner: Roasted Red Pepper and Basil Pesto Pasta. Roast red bell peppers until charred, then peel and remove seeds. In a food processor, combine the roasted red peppers, fresh basil, pine nuts, garlic, nutritional yeast, and olive oil to make a pesto sauce. Cook your choice of pasta and toss it with the red pepper and basil pesto. Garnish with extra basil leaves and toasted pine nuts.
Day 21:
• Breakfast: Chia Pudding. Mix chia seeds, almond milk, and a touch of maple syrup in a jar or bowl. Let it sit in the fridge overnight (or for at least a few hours) until it thickens. In the morning, top with fresh fruit, such as sliced bananas and berries, and a sprinkle of chopped nuts.
• Lunch: Vegan Pesto and Veggie Pasta. Cook your preferred pasta until al dente. In a blender, combine fresh basil, pine nuts, garlic, nutritional yeast, olive oil, lemon juice, and a pinch of salt to make a vegan pesto. Sauté cherry tomatoes, zucchini, and red onion in olive oil until tender. Toss the cooked pasta with the vegan pesto and sautéed vegetables. Finish with a sprinkle of vegan Parmesan cheese or nutritional yeast.
• Dinner: Creamy Vegan Spinach and Mushroom Pasta. Sauté sliced mushrooms, onions, and garlic in olive oil until browned. Add in fresh spinach and cook until wilted. In a separate saucepan, make a creamy sauce by combining cashew cream (blended soaked cashews and water), nutritional yeast, and a pinch of nutmeg. Cook your favorite pasta and toss it with the creamy sauce and the sautéed mushroom and spinach mixture. Season with salt and pepper to taste.