Full Week of

PLANT STRONG MEALS

7 Day Plant Strong Plan

So many athletes are now looking to go plant based and to fuel and recover like a pro. I've been fully plant based for over 9 years now and I'm so excited to share with you a Free 7 Day Plant Strong Plan for you to try and thrive with! I'm also adding the supplements I use and when I use them, along with a discount code you can use for all of them. Are you ready? Let's go ALL IN! Let me know what recipe you enjoy the most.

Day 1: Monday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast : Pre-Workout Smoothie

1.5 frozen bananas
2 dates
¼ cup of oatmeal
1 cup of kale
1 tsp of cinnamon
1 tbsp of almond butter
(cucumber)
2 cups of cold water or 1.5 cup of water & 1 cup of ice

Level up!

1 tsp ashwagandha
1 tbsp maca
1 tbsp chlorella
1/2 cup goji berries
½ cup sprouted buckwheat

Breakfast : Pre-Workout Pump

2 tsp of Tenzo: Matcha latte
2ml of Life Cykel cordyceps
2ml of Life Cykel shiitake

Product Recommendation

Breakfast : Post Workout – Lunch

Acai Smoothie Bowl
1 pack of acai puree
1.5 frozen bananas
2/3 cup (150ml) plant milk – I prefer coconut milk with bowls
1 tsp almond butter
3 dates

Plant Protein:
Spout Living – Vanila Lucuma

Toppings:
½ cup sprouted buckwheat
Blueberries
Granola
Hemp seeds
Strawberries

Product Recommendations

  • Spout Living Vanila Lucuma

    Buy Now

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of Life Cykel Lions mane

Product Recommendations

Dinner : Chickpea Buddah Bowl

2 Tbsp water, olive, melted coconut, or avocado oil
1/2 medium red onion
2 medium sweet potatoes
1 bundle broccolini
2 big handfuls kale
1/4 tsp each salt + pepper
1 15-ounce chickpeas
1 Avocado

Instructions:

Bake or boil sweet potatoes.
Heat a large skillet on medium heat and add chickpeas to a mixing bowl and toss with seasonings of your choice. I love tumeric, cumin and black pepper
Once hot, add 1 Tbsp oil chickpeas, veggies and sauté, stirring frequently.
Add an avocado on top if you like

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 2: Tuesday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast : Green Smoothie Bow

From Annelina’s cookbook ‘Mix yourself’

1 banana frozen
¼ cucumber
½ cup (100g) spinach
3 brussels sprouts frozen
2 dates
6 springs of parsley
1 organic lemon peel, ground
1.5 fl. Oz (50ml) plant milk


Toppings:
½ cup sprouted buckwheat
Blueberries
Granola
Banana
Seasonal fruits

Lunch : Stir Fry Noodles

1 large bell pepper - thinly sliced
1 cup carrots- julienned
3-4 scallions - chopped, greens and whites separated
3 cloves of garlic, crushed
1 cup shredded or thinly sliced cabbage
1 tbsp oil (any variety)
Salt, to taste
4 tsp black pepper
4 tbsp sweet soy sauce (or use tamari/soy sauce whisked with some sugar/brown sugar)
1 tsp chili oil (or mix some red pepper flakes with some oil)

Instructions:

Cook the noodles in a pot of salted boiling water, follow the package instructions and be sure to drain the water a couple of minutes before the suggested cooking time on
the package
Rinse the noodles and set aside
In a large wok over medium-high heat, heat oil u til barely smoking, add garlic, scallion whites, salt and pepper and sauté for 2 minutes.
Add all the veggies, sweet soy sauce/tamari, sugar (if using), chili oil (or the red pepper flakes mixed with some oil) and stir fry on medium-high for 3-4 minutes, stirring
constantly
Add the noodles, gently tossing with tongs or a fork
Cook, tossing the noodles constantly, until they are heated and coated with the sauce
Transfer to serving bowls and sprinkle with scallion greens and more black pepper

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of Life Cykel Lions mane

Product Recommendations

Dinner : Ginger Black Bean Bowl with Creamy Ginger Sriracha Dressing

Creamy Ginger Sriracha Sauce
2-3 tbsp tahini
1/2 tsp ginger powder
1/2 tsp onion powder
1/4 tsp garlic powder
2-3 tsp sriracha
2 tsp maple syrup
Pinch of salt
Pinch of white pepper
Juice of half a lime
2-3 tbsp water or more based on your desired consistency

Bowl
2 tsp olive oil
1 shallot, sliced
3 cloves garlic, minced
1 inch ginger, grated (or less depending on preference)
2 - 15 oz cans black beans, rinse really well
2 cups spinach
2 tsp soy sauce or coconut aminos
Pinch of white pepper (highly recommend over black pepper for this)
Pinch of salt
Cilantro for topping

Instructions:

In a pan, warm up your oil and add in your shallots and sauté until softened. Add in garlic and ginger and sauté until fragrant. Add in black beans and sauté for about 3-5 minutes then add in spinach and soy sauce and allow spinach to wilt.
To make dressing, just whisk all the ingredients together until smooth and adjust water based on preference.

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 3: Wednesday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast : Pre-Workout Smoothie

1.5 frozen bananas
2 dates
¼ cup of oatmeal
1 cup of kale
1 tsp of cinnamon
1 tbsp of almond butter
(cucumber)
2 cups of cold water or 1.5 cup of water & 1 cup of ice

Level up!

1 tsp ashwagandha
1 tbsp maca
1 tbsp chlorella
1/2 cup goji berries
½ cup sprouted buckwheat

Breakfast : Pre-Workout Pump

2 tsp of Tenzo: Matcha latte
2ml of Life Cykel cordyceps
2ml of Life Cykel shiitake

Product Recommendations

Post Workout : Thai Noodle Bowl

6 cups Daikon Radish, spiral cut
8 oz. Extra Firm Tofu, pressed
2 cups Carrots, peeled into ribbons
2 cups Cucumber, thinly sliced
3 tbsp Scallions, thinly sliced
Toasted Sesame Seeds, to top
1 Avocado, thinly sliced
Fresh Cilantro, to top

Tofu Marinade:
1 cup Vegetable Stock*
2 tbsp Lime Juice
2 tbsp Garlic Chili Paste
1 tbsp Miso Paste

Thai Sauce:
3 tbsp Water
1/4 tsp Garlic Powder
1/4 tsp Onion Powder
2 tbsp Tahini
3 tbsp Lime Juice
1 tbsp Almond Butter
1/4 cup Coconut Aminos
2 tbsp Garlic Chili Paste

Instructions:

Wash and prep veggies by cutting to size. Peel long strips of carrots, dice or thinly slice cucumbers and spiral-cut daikon radish. I use this to create veggie noodles.
In a deep dish add marinade ingredients and whisk to evenly combine. Add tofu cut into bite-sized pieces and marinate for at least 30 minutes, overnight is best for
optimal flavor. I used a super firm tofu that was already pressed. To press your tofu wrap it in a clean dish towel and top with something roughly 5 pounds. Press for 10
minutes to remove excess liquid or overnight to speed up the prep process the next day.
Drain tofu from the marinade and line a baking sheet with a non-stick liner or parchment. Bake in a single layer at 425 F. for 20 minutes. Alternatively you can sear in a pan
over medium heat for 10 minutes, flipping halfway through.
While that's cooking, assemble the sauce and blend until evenly combined. It will thicken once refrigerated. Add more water to thin it out if needed.
Assemble your bowls with a base of spiral-cut daikon, tofu, veggies, avocado and sauce. Finish with scallions, sesame seeds and fresh cilantro.

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of Life Cykel Lions mane

Product Recommendations

Dinner : Spicy Olive Oil and Garlic Pasta with chickpeas

2 boxes of Cooked Pasta Shells (cooked according to the instructions on the package)
5 tbsp of good olive oil
8 cloves of garlic (minced)
3 tsp of red chili flakes
1 cup of cherry tomatoes sliced in half.
1 can of chickpeas (water drained)
1 cup of organic baby spinach
Juice from one lemon
Salt to taste

Instructions:

In a large sauce pan over a medium heat, heat the olive oil, add the chili flakes, minced garlic and sauté until fragrant by stirring it frequently.
About 5 min. Add the sliced cherry tomatoes. Cook the tomatoes until they are soft. Add the chickpeas and spinach. Sauté for 8 min.
Add the cooked pasta and lemon juice. Mix everything by coating the pasta in a sauce. Add salt to taste. Enjoy immediately.

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 4: Thursday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast : Overnight Oats

1/2 cup almond milk
1/2 cup old fashioned rolled oats
1 tbsp maca
1 tbsp almond butter
1 tbsp goji berries
1/2 tsp cinnamon
1/2 tsp chia seed

Level up!

1/8. tsp ground ginger
Pinch black pepper

Instructions:

Whisk all ingredients in a bowl or jar
Cover and let soak in the fridge overnight
Add Banana, blueberries and walnuts

Lunch : Green Pineapple Smoothie Bowl


3/4 cups Almond Milk
1/2 cup Coconut Yogurt
1 Banana (frozen)
2 cups frozen Pineapple
2 cups of Greens

Toppings
Fresh Strawberries
Banana
Granola
Coconut Flakes
Peanut Butter

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of 2ml of Life Cykel cordyceps
2ml of Life Cykel shiitake
2ml of Life Cykel Lions mane

Product Recommendations

Dinner : Chickpea Curry

2 cans chickpeas, rinsed and drained
1 15 oz can of crushed tomatoes
1/2 red onion, diced
1 inch fresh ginger, minced
1 tbsp minced garlic
1 1/2 tbsp curry powder (try to find good quality blends for
more impressive flavors)
Juice of half a lemon
2 potatoes, diced
3 cups vegetable broth

Instructions:

For stove top, add onions to a medium pot and sauté until softened.
Add in garlic and ginger
Add in a splash of veggie broth and the curry spice.
Stir and allow spices to become fragrant, 1-2 minutes.
Add in chickpeas, potatoes and tomatoes. Stir to combine then add in remaining ingredients except lemon. Bring mixture to a boil then reduce to a simmer.
Allow to cook for about 25 minutes or until curry has reduced and thickened. Squeeze juice of lemon over top and serve

Save 2nd half for tomorrow’s lunch

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 5: Friday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast

2/3 cup rolled oats
1 medium ripe banana, mashed
1 cup of water
⅔ cup of plant based milk of choice
1 tbsp of almond butter
1tsp of turmeric
1stp of ginger
Dash of cinnamon

Toppings:
Blueberries
Granola
Coconut Flakes

Breakfast : Pre-Workout Pump

2ml of cordyceps
2ml of shiitake

Product Recommendations

Lunch : Leftovers from last night chickpea curry

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of Life Cykel Lions mane
2ml of Life Cykel shiitake

Product Recommendations

Dinner : Cauliflower Potato Curry with Coconut Milk

1 onion, diced
3 cloves garlic, minced
1-inch piece ginger, finely grated
1 tsp garam masala
2 tsp curry powder
1 can (400g) diced tomatoes
1-1 ½ tsp good-quality salt
4 potatoes (400g), peeled and chopped into bite-sized pieces
1 can (400ml) unsweetened coconut milk
½ cup (70g) raw cashews*
1 small head (500g) of cauliflower, cut into bite-sized florets

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 6: Saturday – Game Day!

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast

Acai Smoothie Bowl
I pack of acai puree
1.5 frozen bananas
2/3 cup (150ml) plant milk – I prefer coconut milk with bowls
1 tsp almond butter
3 dates

Toppings:
½ cup sprouted buckwheat
Blueberries
Granola
Hemp seeds
Strawberries

Dinner : Chickpea Buddah Bowl

2 Tbsp water, olive, melted coconut, or avocado oil
1/2 medium red onion
2 medium sweet potatoes
1 bundle broccolini
2 big handfuls kale
1/4 tsp each salt + pepper
1 15-ounce chickpeas
1 Avocado

Instructions:

Bake or boil sweet potatoes
Heat a large skillet on medium heat and add chickpeas to a mixing bowl and toss with seasonings of your choice – I love tumeric, cumin and black pepper
Once hot, add 1 Tbsp oil chickpeas, veggies and sauté, stirring frequently.
Add an avocado on top if you like

Pre Game

Sprout Living Mocha
Equivalent Meal
1 banana & 2 dates and Blend

2 tsp of Tenzo: matcha w/hot water
1ml of Lions mane
2ml of cordyceps
2ml of shiitake

Product Recommendations

Dinner : Lentil Spaghetti Bolognese

1 large sweet potato, chopped into 3/4-inch cubes
1 (15-ounce) can chickpeas, drained and rinsed (about 1.5 cups)
1 cup uncooked quinoa
1 large carrot, peeled & julienned
Purple cabbage or vegetable of choice, shredded
Couple handfuls of greens for the base (optional)
Lots of hummus
Sliced avocado
Hulled hemp seeds.

Instructions:

Preheat oven to 400F and line two large baking sheets with parchment paper.
Spread out the chopped sweet potato on one sheet. Drizzle with 1/2 tablespoon of oil or so and toss the potatoes until coated. Sprinkle with fine grain sea salt.
For the roasted chickpeas: Drain and rinse the chickpeas and then place on a large tea towel and pat until completely dry. Generously sprinkle with fine grain sea salt and
your favorite spices. I like to use garlic powder, chili powder, cumin, cayenne, and salt. Toss gently to combine.
Place both the sweet potato and chickpeas into the preheated oven. Roast for 15 minutes at 400F and then remove both. Flip the sweet potatoes and gently roll around
the chickpeas. Place back in the oven for another 15 minutes or so, watching closely during the last 5 minutes. When the chickpeas are golden and the sweet potatoes
are lightly browned on the bottom and fork tender, they are ready to come out.
Meanwhile, cook the quinoa while the roasting is going on. In a fine mesh sieve, rinse the quinoa and then place in a medium pot. Add in 1.5 cups of water and stir. Bring
the mixture to a low boil and then reduce the heat to low/medium and cover with lid. Simmer, covered, for about 14-17 minutes (you can check after 13 minutes), until all
of the water is absorbed and the quinoa is fluffy. Remove from heat and leave the lid on to steam for another 5-10 minutes or longer if needed. Fluff with fork.

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations

Day 7: Sunday

Morning Hydration

10 oz of water
Splash of pink Himalayan salt
¼ of lemon
2ml of chaga
1ml of turkey tail
1ml of cordyceps

Breakfast : Pre-Workout Smoothie

1.5 frozen bananas
2 dates
¼ cup of oatmeal
1 cup of kale
1 tsp of cinnamon
1 tbsp of almond butter
(cucumber)
2 cups of cold water or 1.5 cup of water & 1 cup of ice

Level up!

1 tsp ashwagandha
1 tbsp maca
1 tbsp chlorella
1/2 cup goji berries
½ cup sprouted buckwheat

Lunch : Post Workout

Acai Smoothie Bowl
1 pack of acai puree
1.5 frozen bananas
2/3 cup (150ml) plant milk – I prefer coconut milk with bowls
1 tsp almond butter
3 dates

Plant Protein:
Spout Living – Vanila Lucuma

Toppings:
½ cup sprouted buckwheat
Blueberries
Granola
Hemp seeds
Strawberries

Product Recommendations

  • Spout Living Vanila Lucuma

    Buy Now

Mid Afternoon

1 tsp of Tenzo: matcha w/hot water
1ml of Life Cykel Lions mane

Product Recommendations

Dinner : Spicy Olive Oil and Garlic Pasta with chickpeas

2 boxes of Cooked Pasta Shells (cooked according to the instructions on the package)
5 tbsp of good olive oil
8 cloves of garlic (minced)
3 tsp of red chili flakes
1 cup of cherry tomatoes sliced in half.
1 can of chickpeas (water drained)
1 cup of organic baby spinach
Juice from one lemon
Salt to taste

Instructions:

In a large sauce pan over a medium heat, heat the olive oil, add the chili flakes, minced garlic and sauté until fragrant by stirring it frequently.
About 5 min. Add the sliced cherry tomatoes. Cook the tomatoes until they are soft. Add the chickpeas and spinach. Sauté for 8 min.
Add the cooked pasta and lemon juice. Mix everything by coating the pasta in a sauce. Add salt to taste. Enjoy immediately.

Evening Routine:

1-2ml of Life Cykel Reishi
1-2ml of Life Cykel Lion’s Mane
50mg of Sonny’s Wellness CBD

Product Recommendations