Meal Plan:
Breakfast:
- Scrambled tofu with mixed vegetables (spinach, bell peppers, onions)
- Whole grain toast with avocado slices
- Fresh fruit (berries, banana)
- Plant-based protein shake with almond milk
lunch:
- Quinoa salad with mixed greens, chickpeas, cherry tomatoes, cucumbers, and avocado
- Grilled tofu
- Whole grain pita bread
- Hummus dip with carrot and celery sticks
Pre workout:
- Plant-based protein smoothie
Post workout:
- Lentil and vegetable stir-fry with brown rice
- Steamed broccoli
- Baked sweet potato or roasted squash
- Side salad with mixed greens, tomatoes, and balsamic vinaigrette
Dinner:
- Chickpea curry with coconut milk, served with brown rice
- Steamed kale or spinach
- Whole grain naan bread
Evening snack:
- Cottage cheese alternative (made from soy or almond milk) with pineapple chunks
