Take the First Step to Healthy!


Below you will find the meal plans for breakfast, lunch, and dinner. Many recipes can be found in the recipes section, so no worries! Of course, you are always welcome to be creative and use these meal plans to create your own recipes. You are welcome to mix and match the different dishes for different times of the day. There are only two important rules to follow:

  1. I strongly recommend having a lighter dinner and a bigger lunch. So even if you have almond butter for dinner (which can be quite heavy), make sure you consume only a little and not the whole jar!

  2. Eat fruits ONLY ON AN EMPTY STOMACH. That's very important! The reason is that fruit digestion is very quick, and if you eat something heavier before them and it is still in your stomach, the fruits will have to wait their turn to digest—and meanwhile may start to ferment, which can cause discomfort and even pain.

    You can eat fruits first thing in the morning. As for myself, fruits sometimes make both my breakfast and my lunch! And no, I don't have high levels of sugar in my blood, thanks for asking! I will explain this in detail in a different part of the plan.

  3. Leave about 3 hours between meals. This will allow your insulin levels to lower before they rise again after your next meal. It has been proven that keeping your insulin levels high most of the day (by snacking between meals) can lead to unnecessary weight gain. Also, start eating only 4 hours after you wake up (coffee included, if it contains milk or any kind of sweetener, as they spike insulin levels), and stop eating at least 4 hours before bedtime.

  4. Water is important! I recommend drinking 3–5 cups of water a day. The rule is simple: the more juicy fruits you eat, the less water you need. On the other hand, the more coffee you drink, the more water you’ll need, as coffee dehydrates you.


BREAKFAST

Breakfast Rules:

  1. Eat only when you are hungry, even if it’s 4–5 hours after you wake up. Listen to your inner clock.
  2. Always prefer fresh fruits as your first meal of the day!
    The fiber in fruit will clean your digestive tract, while the water will wash everything that needs to be washed. It is the best cleanse ever, and it gives you amazing energy for the rest of your day.

Healthy Meal Plan Options for Breakfast:

Fruits (most recommended)

  • Fruit platter (or mono-fruit: 3–4 or more of the same fruit)
  • Fruit salad
  • Cold-pressed fruit juice
  • Fruit shake

Others

  • Homemade granola
  • Coconut yogurt (vegan)
  • Tofu omelet
  • Chia pudding

Breakfast recipes can be found in the recipes section of the program!

LUNCH

Lunch Rules:

  1. Just like breakfast, eat only when you are hungry.
  2. It is recommended that lunch be the largest meal of the day.
  3. I strongly recommend consuming your protein intake during lunch.
  4. Don’t give up your salad! Make it an integral part of your diet. You can also have the salad as part of your dinner if you like. Your salad portion should be at least the size of 2 cups.


Healthy Meal Plan Options for Lunch

Many recipes can be found in the Recipes section.

Your Salad:

  • Start with a green base made of kale, lettuce (any kind), arugula, cabbage, mixed greens (any kind), etc.
  • On top of the green leaves, add colorful veggies: peppers (any color), cucumber, tomatoes (cherry tomatoes are wonderful), purple cabbage, cauliflower, purple onion, sprouts, and more.
  • Optional: add nuts and seeds (any kind) — make sure they are raw and unsalted.

My favorite dressing:
Fresh lemon juice, sliced avocado, and salt (to taste).
Optional: balsamic vinaigrette.
There are more dressing options in the Recipes section!

There are many salad and dressing recipes in the Salads E-Book that is part of this program.

Lunch Options
Protein-based cooked dishes (there are many recipes for each option in the Recipes section):

  • Green beans
  • Edamame
  • Tofu
  • Quinoa / quinoa bowls
  • Beans — all colors and kinds
  • Lentils — all colors and kinds
  • Veggie soups
  • Veggie pies and casseroles
  • Veggie dishes
  • Rice bowls
  • Wild fish (no more than 1–2 times a week)

There are many more options — visit the Recipes section or search online for healthy vegan protein-based meals. Always prefer those that are low in fat and avoid processed ingredients as much as you can!

Dinner

Dinner Rules:

  1. Dinner should be the lightest meal of the day.
  2. Eat your last meal 4–5 hours before bedtime.

Healthy Meal Plan Options for Dinner
(Many recipes can be found in the Recipes section.)

Dinner Dish Options (mostly gluten-free):

  • Homemade falafel and hummus (preferably baked falafel balls)
  • Coconut yogurt (vegan)
  • Chia pudding
  • Burrito
  • Sushi
  • Baked cauliflower
  • Vegan tacos
  • Baked/cooked mushrooms
  • Veggie soup
  • Fruit shake

OR:

Sandwiches made from whole wheat bread
Inside the sandwich you can have:

  • Avocado
  • Green leaves
  • Cashew cheese
  • Almond cheese (or any other nut-based cheese)
  • Hummus
  • Almond butter
  • Homemade jam (no sugar!)
  • …and any other plant-based option