Head-Heart-Gut Nourishment.

Vegan Plan

Just vegan recipes - all day, every day.


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Monday

Health Rating

Breakfast

spread peanut butter on square

Soy milk

1 cup

Peanut butter, natural

1 tbsp

Lunch

make extra; see "Black Bean & Sweet Potato Tacos" on Fri & Sun

Dinner

Snack

Red bell pepper

0.50 medium pepper(s)

Green bell pepper

0.50 medium pepper(s)

Tuesday

Health Rating

Breakfast

make a breakfast sandwich with side of tomato

Cherry Tomatoes

0.25 cup

Whole wheat bagel

1 medium bagel (9-10cm dia)

Dairy-free cheddar cheese shreds, Daiya

50 gm

Dinner

make extra vegetable stirfry; see "5 Minute Ramen" on Thurs & Sun

Snack

Carrots

0.50 cup chopped

Pita bread, whole-wheat

1 medium pita

Wednesday

Health Rating

Breakfast

crumble square over chia pudding

Soy milk

1 cup

Lunch

make extra brown rice for Sat

Brown rice, medium-grain, cooked

0.50 cup

Snack

Green bell pepper

0.50 medium pepper(s)

Red bell pepper

0.50 small pepper(s)

Thursday

Health Rating

Breakfast

make breakfast sandwich with side of bell pepper

Dairy-free cheddar cheese shreds, Daiya

50 gm

Whole wheat bagel

1 medium bagel (9-10cm dia)

Red bell pepper

0.50 small pepper(s)

Lunch

use vegetable stirfry for ramen from batch made on Tues

Dinner

romaine topped with tabouli, falafel & tahini dressing
15 min

Lettuce, romaine

1 cup

Snack

Pita bread, whole-wheat

1 medium pita

Carrots

0.50 cup chopped

Friday

Health Rating

Breakfast

spread jam on square

Soy milk

1 cup

Strawberry jam

1 tbsp

Lunch

wrap up everything in the tortilla like a burrito

Whole wheat tortilla

1 medium tortilla(s)

Avocado

0.50 avocado(s)

Cherry Tomatoes

0.25 cup

Dinner

top tacos with slaw
use sweet potato & black beans from batch made on Monday

Snack

Pita bread, whole-wheat

1 medium pita

Saturday

Health Rating

Lunch

make a falafel pita sandwich with all ingredients

Pita bread, whole-wheat

1 small pita

Dinner

Brown rice, medium-grain, cooked

0.50 cup

Sunday

Health Rating


Kiki Athanas
Kiki Athanas
Food Mindset Mentor

Kiki Athanas is the guiding light behind making wellness easy for you. She has built her Mind Body Beauty signature program around helping people overcome their perfectionism around health. She teaches people how to become the loving nutritionist, trainer, therapist and ultimately "life coach" they need to be for themselves - just as she did for herself. After letting her own perfectionistic ways send her into a state of total burn out, orthorexia, and a loss of who she was and what truly made her happy - she decided to “surrender” to self-compassion and subscribe to a method of eating she now teaches as “truthful eating”. Working with multiple brain integration techniques, positive & energy psychology, and practicing at the intersection of neuroscience and law of attraction, she applied specific mindfulness modalities to break emotional eating habits, find the joy in exercise, and ultimately live life in balance and with a strong sense of freedom. Kiki is on a mission to prove that prioritizing your wellness and achieving your optimal health doesn’t need to feel like an unsustainable pursuit of hard work, and that loving your mind, body, and life is your choice - and 100% possible.


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