3 Day Example Meal Plan

Day 1:

Breakfast: Spiced Oatmeal with Blueberries

Ingredients:

• 1/2 cup rolled oats

• 1 cup water
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1/8 tsp ground cloves
• 1/2 cup blueberries

Instructions:

1. In a small saucepan, bring the water to a boil.

2. Add the oats, cinnamon, ginger, and cloves, and reduce heat to low. Cook for 5-7 minutes,
stirring occasionally, until the oats are tender and the water is absorbed.
3. Serve the oatmeal in a bowl and top with blueberries.

Snack: Roasted Chickpeas

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 tbsp olive oil
• 1 tsp ground cumin
• 1/2 tsp paprika
• 1/4 tsp garlic powder
• pepper to taste

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a bowl, mix together the chickpeas, olive oil, cumin, paprika, garlic powder, and pepper.
3. Spread the chickpeas out on a baking sheet in a single layer.
4. Roast for 20-25 minutes, stirring occasionally, until the chickpeas are crispy and golden brown.
5. Allow the chickpeas to cool before serving.
Snack: Carrot Sticks with Hummus
Ingredients:

• 2 carrots, peeled and cut into sticks

• 1/4 cup hummus

Instructions:

Arrange the carrot sticks on a plate. Serve with hummus for dipping.

Lunch: Lentil Salad with Roasted Vegetables

Ingredients:

• 1 cup lentils, cooked

• 2 cups mixed vegetables (such as bell peppers, zucchini, eggplant, and cherry tomatoes),
chopped
• 1 tbsp olive oil
• 1 tsp dried thyme
• pepper to taste
• 1 tbsp lemon juice

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Toss the mixed vegetables with olive oil, thyme, and pepper. Spread out on a baking sheet in a
single layer.
3. Roast the vegetables for 20-25 minutes, stirring occasionally, until they are tender and golden
brown.
4. In a large bowl, mix together the cooked lentils, roasted vegetables, and lemon juice
5. Serve the lentil salad at room temperature.
Dinner: Spicy Black Bean Tacos
Ingredients:

• 1 can black beans, drained and rinsed

• 1/2 onion, chopped
• 1 clove garlic, minced
• 1 tsp ground cumin
• 1/2 tsp chili powder
• pepper to taste
• 4 corn tortillas

Toppings: chopped tomato, avocado slices, lime wedges

Instructions:

1. In a skillet, sauté the onion and garlic until tender.

2. Add the black beans, cumin, chili powder, pepper. Cook until the beans are heated through, and
the spices are fragrant.
3. Heat the corn tortillas on a griddle.
4. Fill each tortilla with the black bean mixture and top with tomato, avocado, and a squeeze of
lime juice.
 Day 2:

Breakfast: Spiced Oatmeal with Berries

Ingredients:
• 1 cup rolled oats
• 2 cups water
• 1/2 cup almond milk
• 1 tsp ground cinnamon
• 1/4 tsp ground ginger
• 1/4 tsp ground nutmeg
• 1 cup mixed berries
Instructions:
1. In a medium saucepan, bring the oats, water, almond milk, cinnamon, ginger, and
nutmeg to a boil.
2. Reduce heat and let simmer for 10-15 minutes, stirring occasionally, until the oats are
cooked and the mixture has thickened.
3. Top with mixed berries and serve.

Lunch: Chickpea Salad

Ingredients:
• 1 can chickpeas, drained and rinsed
• 1/2 cup chopped cucumber
• 1/2 cup chopped bell pepper
• 1/4 cup chopped red onion
• 1 tbsp lemon juice
• 1 tbsp olive oil
• pepper to taste
Instructions:
1. In a large mixing bowl, combine the chickpeas, cucumber, bell pepper, and red onion
2. In a separate small mixing bowl, whisk together the lemon juice, olive oil, and pepper.
3. Pour the dressing over the chickpea mixture and toss to combine.
4. Serve as a salad or in a wrap.
Dinner: Lentil Curry
Ingredients:
• 1 cup red lentils
• 1 can diced tomatoes
• 1 can coconut milk
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1/2 tsp ground turmeric
• 1/4 tsp cayenne pepper
• pepper to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and garlic and sauté
until softened, about 5 minutes.
2. Add the cumin, coriander, turmeric, and cayenne pepper, and sauté for an additional 2-
3 minutes.
3. Add the lentils, diced tomatoes, and coconut milk to the pot, and bring to a boil.
4. Reduce heat to low and let simmer for 20-25 minutes, or until the lentils are tender and
the curry has thickened.
5. Season with pepper to taste, and serve over brown rice or with naan bread.

Snack: Hummus and Veggie Sticks

Ingredients:
• 1 can chickpeas, drained and rinsed
• 2 tbsp tahini
• 1 clove garlic, minced
• 2 tbsp lemon juice
• 2 tbsp olive oil
• pepper to taste

Carrot sticks, cucumber slices and bell pepper strips for dipping

Instructions:

1. In a food processor, combine the chickpeas, tahini, garlic, lemon juice, olive oil, and
pepper. Process until smooth and creamy.
2. Serve with carrot sticks, celery sticks, and bell pepper strips for dipping.
 Snack: Roasted Chickpeas
Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a large bowl, mix chickpeas, olive oil, cumin, & smoked paprika
3. Spread the mixture on a large baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until the chickpeas are crispy.
5. Let cool and serve as a snack.
Day 3:
Breakfast: Blueberry Banana Oatmeal
Ingredients:

• 1/2 cup rolled oats

• 1 cup unsweetened almond milk
• 1 banana, mashed
• 1/2 cup blueberries
• 1 tbsp chopped walnuts
• 1 tsp cinnamon
• 1 tsp pure maple syrup

Directions:

In a small saucepan, combine rolled oats and almond milk. Bring to a boil over medium heat, then
reduce heat to low and simmer for 5 minutes, stirring occasionally. Remove from heat and stir in
mashed banana, blueberries, walnuts, cinnamon, and maple syrup.

Snack : Apple slices with almond butter

1 apple, sliced

1 tbsp almond butter

Directions: Spread almond butter onto apple slices and enjoy.

Lunch: Lentil and Vegetable Soup

Ingredients:

• 1 tbsp olive oil

• 1 onion, diced
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
 • 1 sweet potato, peeled and diced
• 1 cup dried red lentils
• 4 cups low-sodium vegetable broth
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/4 tsp cayenne pepper
• pepper, to taste
• 1 lemon, cut into wedges

Directions:

1. In a large pot, heat olive oil over medium heat.

2. Add onion and garlic and sauté until fragrant, about 2 minutes.
3. Add carrots, celery, and sweet potato and cook until slightly softened, about 5 minutes.
4. Add lentils, vegetable broth, cumin, coriander, cayenne pepper, and pepper.
5. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until lentils are tender.
6. Serve with lemon wedges.

Snack 2: Roasted Red Pepper Hummus with Carrot Sticks

Ingredients:

• 1 red bell pepper, roasted and peeled

• 1 can (15 oz) low-sodium chickpeas, drained and rinsed
• 2 tbsp tahini
• 2 cloves garlic, minced
• 2 tbsp lemon juice
• 1/4 tsp cumin
• pepper, to taste

Carrot sticks, for serving

Directions:

1. In a food processor, combine roasted red pepper, chickpeas, tahini, garlic, lemon juice, cumin,
and pepper.
2. Process until smooth, scraping down the sides as needed.
3. Serve with carrot sticks.

Dinner: Cauliflower and Chickpea Curry

Ingredients:
 • 1 tbsp coconut oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tbsp grated ginger
• 1 head cauliflower, cut into florets
• 1 can (15 oz) low-sodium chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes, undrained
• 1 can (14 oz) coconut milk
• 1 tbsp curry powder
• pepper, to taste

Directions:

1. In a large pot, heat coconut oil over medium heat.

2. Add onion and sauté until translucent, about 5 minutes.
3. Add garlic and ginger and sauté for 1-2 minutes.
4. Add cauliflower, chickpeas, diced tomatoes, coconut milk, curry powder

Bonus Dessert: Baked apples

Core and slice apples, then sprinkle with cinnamon and nutmeg. Bake in the oven at 375°F for 20-25
minutes until soft.

Bonus Lunch: Black Eyed Peas Burrito

Bowl:
Ingredients:

• 1 cup cooked Black Eyed Peas

• 1/2 cup cooked wild rice
• 1/2 cup corn
• 1/4 cup diced tomatoes
• 1/4 cup diced red onion
• 1 lime, juiced
• 1/4 tsp cumin
• 1/4 tsp chili powder
• pepper to taste
Instructions:

1. In a bowl, combine the black eyed peas, wild rice, and corn.
2. In a small bowl, mix together the lime juice, cumin, chili powder, and pepper.
3. Pour the dressing over the black bean mixture and stir well.
4. Top with diced tomatoes, and red onion.
5. Enjoy!

Bonus Dinner:
Roasted Chickpea and Vegetable Bowl

Ingredients:

• 1 can chickpeas, drained and rinsed

• 1 small sweet potato, peeled and cubed
• 1 small zucchini, sliced
• 1 red bell pepper, sliced
• 1 red onion, sliced
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• black pepper, to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a large bowl, mix chickpeas, sweet potato, zucchini, red bell pepper, red onion, garlic, olive
oil, cumin, smoked paprika, and black pepper.
3. Spread the mixture on a large baking sheet lined with parchment paper.
4. Roast for 20-25 minutes or until the vegetables are tender and chickpeas are crispy.
5. Serve the roasted chickpea and vegetable bowl over cooked brown rice.
Kidney Bean Curry:

Ingredients:

• 1 can (15 oz) kidney beans, drained and rinsed

• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon turmeric
• 1/2 teaspoon paprika
• 1/4 teaspoon cayenne pepper
• 1 can (14 oz) diced tomatoes, undrained
• 1 cup water
• 1 tablespoon olive oil

Instructions:

1. Heat the oil in a large skillet or pot over medium-high heat.

2. Add the chopped onion, garlic, and ginger and sauté for 2-3 minutes until the onion is
translucent.
3. Add the cumin, coriander, turmeric, paprika, and cayenne pepper and stir for 1 minute until
fragrant.
4. Add the diced tomatoes with their juices and stir to combine with the spices.
5. Add the drained and rinsed kidney beans and 1 cup of water.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-15 minutes until the
sauce thickens and the beans are heated through.
Pinto Bean Chili:
Ingredients:

• 1 onion, chopped
• 3 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 2 cans (15 oz each) pinto beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes, undrained
• 1 can (4 oz) diced green chilies, drained
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon smoked paprika
• 2 cups vegetable broth
• 1 tablespoon olive oil

Instructions:

1. Heat the olive oil in a large pot or Dutch oven over medium-high heat.
2. Add the chopped onion, garlic, and bell peppers and sauté for 3-4 minutes until the vegetables
are slightly softened.
3. Add the drained and rinsed pinto beans, diced tomatoes with their juices, and drained diced
green chilies to the pot.
4. Stir in the chili powder, cumin, cayenne pepper, and smoked paprika.
5. Pour in the vegetable broth and stir to combine.
6. Bring the mixture to a boil, then reduce the heat to low and simmer for 30-40 minutes, stirring
occasionally, until the chili has thickened and the flavors have melded.
7. Serve hot, garnished with your favorite toppings such as, chopped scallions, or a dollop of sour
cream if desired.
Tzatziki (alternative to hummus)

Ingredients:

• 1 cup plain Greek yogurt

• 1 small cucumber, peeled and grated
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon chopped fresh dill
• Ground black pepper, to taste

Instructions:

1. Place the grated cucumber in a strainer and sprinkle with a pinch of salt. Allow it to drain for 10-
15 minutes to remove excess water.
2. In a medium bowl, combine the Greek yogurt, minced garlic, lemon juice, olive oil, and chopped
dill.
3. Squeeze the grated cucumber with your hands to remove any remaining liquid, then stir it into
the yogurt mixture.
4. Add a generous pinch of salt-free seasoning blend and black pepper to taste.
5. Stir until all ingredients are well combined.
6. Cover the bowl and chill the tzatziki in the refrigerator for at least 30 minutes to allow the
flavors to meld.
7. Serve the tzatziki cold as a dip with vegetables, pita chips, or as a condiment for grilled meats.