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Plant-Based Power

Vegetarian Meal Plan Complete Nutrition

Plant‑forward meals with complete proteins from eggs, dairy, and legumes. Enjoy generous fiber and practical recipes designed for your lifestyle.

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Heart Health

Rich in fiber, antioxidants, and healthy fats to support cardiovascular wellness.

Steady Energy

Balanced macros with complex carbs and complete proteins for sustained focus.

Weight Management

High-volume, nutrient-dense meals that keep you full and satisfied longer.

Sample 3-Day Menu

Experience how delicious and varied your vegetarian week can be.

Day 1

Protein & Fiber Start

P 110g C 220g F 60g ~1900 kcal
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Breakfast — Veggie Omelet

2–3 eggs with spinach & tomatoes; slice of whole‑grain toast.

Benefits: Complete protein; iron and folate from greens; carbs for energy.
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Lunch — Quinoa Chickpea Bowl

Quinoa, chickpeas, cucumber, cherry tomatoes, feta; olive oil & lemon.

Benefits: Plant protein with all‑round fiber; healthy fats and minerals.
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Dinner — Paneer & Veg Skillet

Paneer (or tofu), peppers, onion; basmati or brown rice; yogurt raita.

Benefits: Calcium‑rich protein; veg antioxidants; rice for steady energy.
Day 2

Legumes & Greens

P 105g C 230g F 58g ~1900 kcal
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Breakfast — Skyr & Fruit

Skyr or Greek yogurt; apple; almonds.

Benefits: Probiotics and calcium; fiber and polyphenols from fruit; vitamin E.
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Lunch — Lentil Salad

Cooked lentils, arugula, feta, olives; olive oil & lemon.

Benefits: Fiber and iron; healthy fats; nitrates from greens for circulation.
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Dinner — Mushroom Stroganoff

Mushrooms in light cream sauce; whole‑grain pasta or buckwheat.

Benefits: Ergothioneine antioxidants; whole grains for fiber and B‑vitamins.
Day 3

Simple & Satisfying

P 108g C 225g F 60g ~1900 kcal
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Breakfast — Protein Oatmeal

Oats with milk/skyr; berries; walnuts.

Benefits: Beta‑glucan fiber supports cholesterol; protein for satiety; omega‑3 ALA.
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Lunch — Halloumi Salad

Halloumi, mixed greens, cucumbers, tomatoes; olive oil & herbs.

Benefits: Protein and calcium; polyphenols from olive oil; fiber from vegetables.
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Dinner — Tofu Stir‑fry

Tofu, broccoli, peppers; tamari‑garlic sauce; small portion of rice.

Benefits: Plant protein and isoflavones; cruciferous compounds; balanced carbs.

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