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5-day Gut Healthy, Plant-Based Meal Plan
meredith@pricelessrd.com

I hope you enjoy this 5-Day meal plan filled with delicious, fresh, gut-healthy, 100% plant-based recipes that are
loaded with colorful fruits, vegetables, nuts, seeds and whole grains!

I specifically designed this meal plan to fill your plate with all of the benefits of eating a plant-based, gut-healthy diet:
fiber, prebiotics, fermented foods, antioxidants, and phytonutrients – the beneficial and protective compounds that we
can only get from plants.

All of the main meals will give you 4 servings to either share with others and/or have leftovers for another day.
Speaking of leftovers, if the photo on the calendar view is bright - you're cooking that day; if it's faded, it's a leftover.
There’s even a grocery list included if you plan to follow the plan exactly as is.

Feel free to mix and match days, meal orders, or just choose the recipes that really stand out to you the most.

Any allergies or restrictions? Check out the “notes” sections of the recipes for substitution ideas. Or contact me directly
for advice.

Shoot me an email after you go through the plan and tell me what you think, what your favorites are and what you
might want to see more of next time!

Enjoy!!!

xo-Meredith

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Warm Gingerbread Oatmeal Warm Gingerbread Oatmeal Apple Chickpea Salad Apple Chickpea Salad Pumpkin Spice Chia Pudding
Wraps Wraps - edit

Wholesome Stacked Veggie Wholesome Stacked Veggie

Sandwich Sandwich

Curried Kale Salad Tempeh Taco Bowl Warm Lentil & Sweet Potato Curried Kale Salad Ginger Miso Soba Noodle
Salad Soup w/ tofu

Hazelnut Cocoa Bites Chickpea Salad with Hazelnut Cocoa Bites Pumpkin Spice Chia Pudding Chickpea Salad with
Crackers & Cherries - edit Crackers & Cherries

Tempeh Taco Bowl Warm Lentil & Sweet Potato Delicious Mexican Black Ginger Miso Soba Noodle Delicious Mexican Black
Salad Bean Wrap Soup w/ tofu Bean Wrap

Strawberry Banana Ice Double Chocolate Mug Cake Almond Butter Stuffed Dates
Cream

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Apple Baby Spinach Hummus

Avocado Bok Choy Tempeh
Cherries Carrot Tofu
Lemon Juice Celery Whole Grain Bread
Lime Cherry Tomatoes Whole Wheat Pita
Lime Juice Cilantro Whole Wheat Tortilla
Garlic
Ginger

Almond Butter Green Lettuce Apple Cider Vinegar

Maple Syrup Green Onion Avocado Oil
Jalapeno Pepper Balsamic Vinegar
Kale Leaves Coconut Aminos

Chia Seeds Parsley Dijon Mustard

Chili Powder Radishes Miso Paste

Cumin Red Onion Sesame Oil

Curry Powder Romaine Tahini

Ground Allspice Snap Peas Tamari

Hazelnuts Sweet Potato

Hemp Seeds Tomato

Oregano Unsweetened Almond Milk

Pecans Unsweetened Cashew Yogurt
Pumpkin Seeds Black Beans Unsweetened Coconut Yogurt
Sea Salt Buckwheat Soba Noodles Unsweetened Soy Milk
Sea Salt & Black Pepper Chickpeas

Taco Seasoning Lentils

Oat Crackers Water
Quinoa

Frozen Banana Vegetable Broth

Frozen Strawberries

Baking Powder
Blackstrap Molasses
Cocoa Powder
Dark Chocolate Chips
Oat Flour
Pitted Dates
Pumpkin Pie Spice
Pureed Pumpkin
Vanilla Extract
Whole Grain Oatmeal

Warm Gingerbread Oatmeal
Whole Grain Oatmeal
Unsweetened Soy Milk
Pumpkin Pie Spice
Ground Allspice
Vanilla Extract
Blackstrap Molasses
Pecans (roughly chopped)
pumpkin seeds instead of pecans. Use sunflower seed butter instead of cashew butter.
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15 minutes
Add the oats and water to a small pot. Bring to a gentle boil over medium heat
and cook for 4 to 5 minutes. Then add the almond milk, pumpkin pie spice,
allspice, vanilla, and molasses and stir. Cook for an additional 2 to 3 minutes,
until cooked through.
Add the oats to a bowl, top with cashew butter and pecans. Enjoy!
Refrigerate in an airtight container for up to three days. Reheat or eat cold.
Use oat milk or coconut milk instead of almond milk. Use sunflower or
Use maple syrup instead.
Add chia seeds to the oats while cooking.
Use a mix of cinnamon, ginger, nutmeg, and cloves.
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Apple Chickpea Salad Wraps

15 minutes

Chickpeas (cooked) Use the back of a fork to smash the chickpeas. Stir in the tahini, water, dijon
Tahini mustard, apple cider vinegar, salt, and pepper until well combined. Fold in the
Water apples and celery.

Dijon Mustard
Divide the spinach onto the tortillas and top with the apple chickpea mixture.
Apple Cider Vinegar
Roll tightly into wraps and enjoy!
Sea Salt & Black Pepper (to taste)
Apple (medium, diced)
Celery (diced)
Refrigerate the apple chickpea mixture in an airtight container for up to four
Baby Spinach
days. Wraps are best made just before enjoying.
Whole Wheat Tortilla
Use brown rice tortillas instead of whole wheat tortillas.
Add pecans, cranberries, garlic powder, maple syrup, fresh parsley, or black
pepper.
Add shredded carrots or sliced green onions.
Blend the chickpeas, tahini, water, dijon mustard, apple cider vinegar and
salt in a food processor to your desired consistency.

Wholesome Stacked Veggie Sandwich
Hummus
Whole Grain Bread
Green Lettuce (leaves separated)
Tomato (medium, sliced)
Radishes (trimmed, sliced)
Red Onion (sliced)
Carrot (small, shredded)
Avocado
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5 minutes
Spread the hummus on the bread. Add the remaining sandwich toppings.
Close the sandwich and enjoy!
Best enjoyed the same day but can be refrigerated in an airtight container for
up to two days.
Use gluten-free bread.
Season with salt and pepper to taste. Use flavored hummus or your favorite
dressing instead.
Sliced bell peppers, green onions, fresh herbs, or sprouts.
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Curried Kale Salad

15 minutes

Lemon Juice In a small bowl, whisk together the lemon juice, tahini, coconut aminos, maple
Tahini syrup, curry powder and sea salt to make the dressing.
Coconut Aminos
Add the kale leaves to a large bowl and add the dressing. Massage the
Maple Syrup
dressing into the kale leaves using your hands. Garnish with pumpkin seeds.
Curry Powder
Serve and enjoy!
Sea Salt
Kale Leaves (washed, dried
and thinly sliced)
Pumpkin Seeds Refrigerate in an airtight container for up to two days. To keep longer, store
the dressing separately from the kale.
Top with protein of your choice, such as tofu, chickpeas or chicken.
Use tamari instead.
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Hazelnut Cocoa Bites

20 minutes

Hazelnuts Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment
Cocoa Powder paper. Add the hazelnuts and place in the oven for 8 to 10 minutes, until
Maple Syrup toasted. Remove and rub with a clean kitchen towel to remove the skins. Place
in a blender or food processor to chop well. Reserve a small handful of the
Sea Salt
chopped nuts for rolling the balls in and set aside on a plate.

Add the cocoa powder, maple syrup and salt to the hazelnuts and process until
the dough comes together.

Remove the dough and using slightly damp hands, roll into golf ball-sized balls.
Roll each ball into the reserved chopped hazelnuts. Place in a sealed container
in the fridge to harden slightly, about 20 minutes. Enjoy!

Refrigerate in an airtight container for up to seven days or freeze for up to

three months.
One serving is equal to one ball.
Add vanilla extract.
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Chickpea Salad with Crackers & Cherries

15 minutes

Chickpeas (cooked) Use the back of a fork to smash the chickpeas. Stir in the tahini, water, Dijon
Tahini mustard, apple cider vinegar, and salt until well combined. Fold in the apples
Water and celery.

Dijon Mustard
Divide the apple chickpea salad, oat crackers, and cherries into containers.
Apple Cider Vinegar
Enjoy!
Sea Salt (to taste)
Apple (medium, diced)
Celery (diced)
Refrigerate the apple chickpea mixture in an airtight container for up to four
Oat Crackers
days.
Cherries
Add pecans, cranberries, garlic powder, maple syrup, fresh parsley, or black
pepper to the apple chickpea salad.
Add shredded carrots or sliced green onions.
Blend the chickpeas, tahini, water, Dijon mustard, apple cider vinegar, and
salt in a food processor to your desired consistency.
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Pumpkin Spice Chia Pudding - edit

30 minutes

Chia Seeds In a large bowl, combine the chia seeds with the almond milk, pumpkin and
Unsweetened Almond Milk pumpkin pie spice. Whisk well, making sure all the seeds are incorporated.
Pureed Pumpkin Refrigerate for at least 20 minutes or overnight to thicken.

Pumpkin Pie Spice

Unsweetened Cashew Yogurt Top the chia pudding with the coconut yogurt and enjoy!
(divided)

Refrigerate in an airtight container for up to five days.

Use coconut, cashew, hemp or oat milk instead.
Add a drizzle of maple syrup or honey on top.
Top with nuts, seeds and/or fruit of choice.
Add a scoop of collagen or protein powder when you add the chia seeds
and stir to combine.
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Tempeh Taco Bowl

20 minutes

Quinoa
Cook the quinoa according to package directions.
Avocado Oil
Tempeh (crumbled)
Heat the oil in a pan over medium-high heat. Add the crumbled tempeh and
Chili Powder
cook for about five minutes until browned. Add the chili powder, cumin,
Cumin oregano, salt, and jalapeno and cook for another minute more. Add more
Oregano seasoning to taste.
Sea Salt
Jalapeno Pepper (small, seeds Stir in the tomato and half of the lime juice and continue to cook for another
removed and finely chopped) three to five minutes until the tomatoes begin to soften. Add a little bit of water
Tomato (large, diced) if it starts to stick to the pan. Season with additional salt if needed.
Lime (juiced, divided)
To serve, divide the lettuce, quinoa, and tempeh between bowls and drizzle
Romaine (chopped)
with the remaining lime juice. Enjoy!

Refrigerate in an airtight container for up to four days.

Add other dried herbs and spices to the tempeh or use taco seasoning
instead.
Add avocado, salsa, sour cream, cilantro, green onion, or extra
jalapeno.
Use white or brown rice or cauliflower rice instead.

Warm Lentil & Sweet Potato Salad
Sweet Potato (medium, peeled and
cut into small cubes)
Vegetable Broth (divided)
Red Onion (chopped)
Garlic (cloves, minced)
Sea Salt
Baby Spinach
Lentils (cooked, rinsed)
Balsamic Vinegar
Parsley (chopped, optional)
vegetable broth if lentils become too dry.
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15 minutes
Place sweet potato in a steamer over boiling water, cover, and cook for 8 to 10
minutes or until tender.
Meanwhile, add half of the broth to a large pan with the onions and garlic. Cook
over medium heat until the onions have softened, about 3 to 5 minutes. Add
the salt and stir to combine. Wilt in the spinach.
Add the lentils, balsamic vinegar, and the remaining broth. Continue to cook
over medium heat for about 5 minutes more until most of the liquid has been
absorbed.
Remove the pan from the heat and stir in the steamed sweet potato and
parsley. Divide into bowls and enjoy!
Refrigerate in an airtight container for up to four days. Reheat with extra
One serving is equal to approximately 1 1/2 cups of salad.
Use cubed butternut squash instead.
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Delicious Mexican Black Bean Wrap

10 minutes

Unsweetened Coconut Yogurt In a mixing bowl combine the coconut yogurt, taco seasoning, lime juice, and
Taco Seasoning cilantro. Add the black beans, green onion, and tomatoes and stir to combine.
Lime Juice Season the mixture with additional lime juice or salt if needed.

Cilantro
Open the pita, add the lettuce, and top with the black bean mixture. Roll the
Black Beans (cooked and rinsed)
pita tightly to close. Enjoy!
Green Onion (chopped)
Cherry Tomatoes (chopped)
Romaine
Refrigerate in an airtight container for up to three days. Assemble just before
Whole Wheat Pita
serving.
Hemp Seeds
One wrap is one serving.
Use a gluten-free pita, tortillas, gluten-free bread, or lettuce wraps instead.
Add fresh garlic, red pepper flakes, or hot sauce.
Salsa, avocado, cheese, or jalapenos.
Use plain yogurt or Greek yogurt instead.
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Ginger Miso Soba Noodle Soup w/ tofu

25 minutes

Buckwheat Soba Noodles Bring a medium-sized pot of water to a boil. Add the soba noodles and cook for
Miso Paste 6 to 7 minutes, until done. Drain and rinse with cold water until completely
Water cooled. Set aside.

Ginger (grated)
In a small bowl combine miso paste with just enough water to form a paste.
Tamari
Add the paste to a small saucepan along with the water, ginger, tofu, tamari,
Sesame Oil
and sesame oil. Bring to a gentle simmer, but be careful not to boil. Miso is a
Bok Choy (quartered) probiotic food, and should not be boiled.
Carrot (medium, julienned)
Snap Peas (or snow peas, sliced) While the broth is warming, divide the cooked noodles, bok choy, carrots, and
Lime snap peas between bowls. Pour the miso soup broth over the veggies to warm
Tofu everything. Squeeze lime over each bowl and enjoy!

Refrigerate in an airtight container for up to three days.

One serving is approximately 1 1/2 cups.
Add a cooked salmon fillet, tofu steaks, edamame beans, or chicken.
Use rice noodles instead.
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Strawberry Banana Ice Cream

10 minutes

Frozen Banana Place all ingredients in a food processor or blender. Blend until a creamy
Frozen Strawberries consistency forms. Enjoy it before it melts!
Unsweetened Almond Milk
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Double Chocolate Mug Cake

5 minutes

Oat Flour In a mug combine the oat flour, cocoa powder, baking powder, and chocolate
Cocoa Powder chips. Add the unsweetened almond milk, maple syrup, and oil. Stir well to
Baking Powder combine.

Dark Chocolate Chips

Microwave for 90 seconds until the cake is spongy to the touch. Allow the cake
Unsweetened Almond Milk
to cool slightly and enjoy!
Maple Syrup
Avocado Oil

Best enjoyed immediately.

Use oat milk or coconut milk instead.
Add vanilla extract or a pinch of salt.
Top with more chocolate chips before cooking.
Use melted coconut oil instead.
Use another liquid sweetener instead.
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Almond Butter Stuffed Dates

5 minutes

Pitted Dates
Spoon an even amount of nut butter into the centre of each date. Enjoy!
Almond Butter

One serving is equal to approximately four to five dates.

Use sunflower seed butter or tahini instead of almond butter.
Sprinkle with coconut flakes, cacao nibs, or hemp seeds.