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7-Day Meal Plan · Soy-free · Low-rice · Whole-food plant-based
- Breakfast
- Fresh coconut water + papaya boat with lime, hemp seeds, and coconut shavings
- Lunch
- Jerk-spiced chickpea lettuce wraps with mango salsa
- Snack
- Soursop smoothie with dates and cinnamon
- Dinner
- Stewed okra, tomatoes & mushrooms over baked green banana
- Nightcap
- Warm golden milk with fresh turmeric and nutmeg
- Breakfast
- Overnight oats with almond milk, berries, flaxseed, and maple syrup
- Lunch
- Zucchini noodle bowl with walnut pesto, cherry tomatoes, and olives
- Snack
- Guacamole with cassava chips
- Dinner
- Grilled eggplant and sweet potato stack with tahini drizzle
- Nightcap
- Chamomile tea with a date
- Breakfast
- Mango + banana smoothie bowl with chia, granola, and pumpkin seeds
- Lunch
- Rainbow veggie quinoa bowl with lime-tahini dressing
- Snack
- Spiced roasted chickpeas
- Dinner
- Coconut curry with lentils, carrots, and cassava (no rice!)
- Nightcap
- Herbal hibiscus & ginger blend
- Breakfast
- Warm amaranth porridge with date syrup, cinnamon, and pear
- Lunch
- Wild greens + avocado salad with tamarind dressing
- Snack
- Sea moss & pineapple gel cubes
- Dinner
- Stuffed bell peppers with millet, black beans, and herbs
- Nightcap
- Mint & fennel seed tea
- Breakfast
- Grilled plantains with almond butter and crushed walnuts
- Lunch
- Jackfruit “pulled” BBQ bowl with cabbage slaw and roasted yam
- Snack
- Coconut yogurt with passionfruit
- Dinner
- Spicy pumpkin and lentil stew with flatbread
- Nightcap
- Toasted cinnamon stick tea
- Breakfast
- Cacao smoothie with dates, avocado, and maca
- Lunch
- Raw collard wraps with beet hummus, sprouts, carrots & cucumbers
- Snack
- Handful of Brazil nuts and dried mulberries
- Dinner
- Baked cassava fries, sautéed kale, avocado mash
- Nightcap
- Tulsi tea with lemon zest
- Breakfast
- Fresh coconut water + soursop & mango bowl
- Lunch
- African groundnut stew with spinach and yam
- Snack
- Cucumber slices with lime and chili
- Dinner
- Roasted cauliflower, sautéed greens & mashed pumpkin
- Nightcap
- Spiced date milk with nutmeg
New 7-Day Meal Plan
A fresh whole-food plant-based plan is on the way — flavorful, seasonal, and free.
Start with a full cart.
New to whole-food eating? Take this to the store. Everything here is plant-based, unprocessed, and flexible — buy what’s fresh and in season.
Fruits
- Bananas
- Berries
- Mango
- Soursop
- Papaya
- Dates
- Young Thai coconut
- Lime
- Passionfruit
- Pear
Vegetables
- Okra
- Spinach
- Kale
- Tomatoes
- Carrots
- Bell peppers
- Cucumber
- Zucchini
- Beets
- Sweet potato
- Cauliflower
Legumes & Grains
- Chickpeas
- Lentils
- Black beans
- Quinoa
- Millet
- Amaranth
- Cassava
- Yam
Nuts & Seeds
- Hemp seeds
- Chia seeds
- Pumpkin seeds
- Walnuts
- Almonds
- Brazil nuts
Herbs & Spices
- Ginger
- Turmeric
- Cinnamon
- Nutmeg
- Mint
- Thyme
- Chili powder
Pantry & Staples
- Sea moss
- Coconut milk
- Coconut yogurt
- Tahini
- Maple syrup
- Tamarind paste
- Almond butter
- Flatbread
Teas & Tonics
- Chamomile
- Golden milk blend
- Hibiscus
- Fennel seeds
- Tulsi (holy basil)
- Cinnamon sticks
Advance to Nature
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