Name: Pr

isaeus
Age: 31y
ear
s
Hei
ght
: 5’
7
Wei
ght
: 59kg
BMI
: 20
Goal
s:
Wei
ghtl
oss
Al
l
ergy
:
Av
oidOl
i
ves
FoodPr
efer
ences:
Apl
ant
-baseddi
et,
ricev
ari
ati
ons,
Arugul
a
Cal
ori
cCount
:
Act
ivi
tyFact
or:
1.4
Cal
ori
esRequi
red:
1800-
2000cal
/day
Macr
oscount
:
Car
bs: 225g
Pr
otei
n: 90g
Fat
: 60g
Di
etI
nst
ruct
ions:
I
fyoucan’
teatanyoft
hef
oodI
’
vei
ncl
udedi
nyourdi
etf
oranyr
eason.Letmeknow
andI
’
llr
epl
acethem.
Meal
Timi
ng:
Br
eakf
ast
: Eataf
terWaki
ngup
Mor
ningSnack: Eat2t
o3hour
saf
tert
aki
ngbr
eakf
ast
Lunch: Take4t
o5hour
saf
terbr
eakf
ast
Ev
eni
ngSnack: Take2t
o3hour
saf
tert
aki
ngl
unch
Di
nner
: Take2t
o4hour
sbef
oresl
eepi
ng
 MEALPLAN
Day1:
Br
eakf
ast
:
 Ber
ryandSpi
nachSmoot
hie
 Bl
end1cupofmi xedberr
ies,
ahandfulofspi
nach,1cupofal
mondmi
l
k,1scoop
ofpl
ant
-basedpr
oteinpowder,and1tabl
espoonofal
mondbutter
.
Snack:
 Car
rotSt
ickswi
thHummus
 Enj
oy1cupofcar
rotst
ickswi
th2t
abl
espoonsofhummus.
Lunch:
 Medi
ter
raneanRi
ceBowl
 Combine1cupofcookedbrownr
ice,
1cupofchickpeas,cher
rytomat
oes,
diced
cucumber,di
cedr
edonions,
andahandf
ulofar
ugula.Dri
zzlewit
halemon-
tahini
dressi
ng.
Snack:
 Ri
ceCakeswi
thAl
mondBut
ter
 Enj
oy2r
icecakest
oppedwi
th2t
abl
espoonsofal
mondbut
ter
.
Di
nner
:
 Mexi
canQui
noaBowl
 Cook1cupofqui noaandt opitwith1cupofbl ackbeans,r
oastedsweet
pot
atoes,saut
éedbellpepper
sandoni ons,1/
4cupofcor n,andfreshsal
sa.
Ser
vewi t
hasideofarugul
asaladdr
essedwith1tabl
espoonofol
iv
eoil.

Day2:
Br
eakf
ast
:
 Av
ocadoandTof
uScr
ambl
e
 Sauté1/4cupofdicedoni
onand1/ 4cupofdicedbellpepper
s.Addcrumbled
tof
uandcookunti
lheatedt
hrough.Mashhal
fanavocadoandservewit
hthetofu
scr
amble.
Snack:
 Mi
xedNut
s
  Enj
oyasmal
lhandf
ulofmi
xednut
s(al
monds,
wal
nut
s,cashews,
etc.
).
Lunch:
 Ar
ugul
aandRoast
edVeget
abl
eSal
ad
 Mi
x2cupsofar ugul
awi t
hroast
ed veget
ablessuchasbeet
s,carr
ots,and
Br
ussel
ssprout
s.Add1/ 4cupoftoast
edwal nut
sorpumpki
nseedsanddress
wi
thabalsami
cvinaigr
ett
e.
Snack:
 Appl
eSl
i
ceswi
thPeanutBut
ter
 Sl
i
ceoneappl
eandser
vewi
th2t
abl
espoonsofpeanutbut
ter
.
Di
nner
:
 Medi
ter
raneanCouscousBowl
 Prepare1cupofcookedcouscousandt opitwithmarinat
edarti
chokehear
ts,
diced cucumber
s,cherr
ytomatoes,1 t
ablespoon ofdiced Kal
amata ol
iv
es
(opti
onal)
,andadri
zzl
eof1tabl
espoonofoli
veoil
.Serv
eov erabedof2cupsof
arugul
a.

Day3:
Br
eakf
ast
:
 Ov
erni
ghtChi
aPuddi
ng
 Combine2t abl
espoonsofchi
aseedsand1cupofal mondmi lkwithaspl
ashof
vani
l
laextract
.Letitsi
tint
hefridgeover
night
.Int
hemor ni
ng,topwit
h1cupof
fr
eshberr
ies,1tabl
espoonofsl
icedalmonds,andaspr
inkl
eofcinnamon.
Snack:
 Edamame
 Enj
oy1cupofst
eamededamamespr
inkl
edwi
thseasal
t.
Lunch:
 Qui
noaandAr
ugul
aSal
ad
 Mix1cupofcookedqui noa,2cupsofarugula,r
oast
edbutter
nutsquash,2
t
ablespoonsofdri
edcr anberr
ies,and1t
ablespoonofchoppedpecans.Toss
wi
thal emon-
Dij
ondressing.
Snack:
 Fr
eshFr
uitSal
ad
  Enj
oyami
xofy
ourf
avor
it
efr
uit
s,suchasber
ri
es,
mel
ons,
andgr
apes.
Di
nner
:
 Roast
edVeget
abl
eRi
ceBowl
 Roastav ar
ietyofveget
abl
essuchascauli
fl
ower,br
occol
i,andbel
lpepper
s.
Servethem ov er1cupofcookedbr
ownricewithadollopofhummusanda
handfulofarugul
a.

Day4:
Br
eakf
ast
:
 Oat
meal
wit
hBer
ri
esandAl
monds
 Cook1cupofoatswith1cupofalmondmil
kandt
opwi t
hami xof1cupof
fr
eshber
ri
es,
1tabl
espoonofsl
i
cedal
monds,
andadr
izzl
eofmapl
esyrup.
Snack:
 Cel
erySt
ickswi
thAl
mondBut
ter
 Enj
oy2st
alksofcel
erywi
th2t
abl
espoonsofal
mondbut
ter
.
Lunch:
 Roast
edChi
ckpeaSal
ad
 Toss2cupsofar
ugul
awit
h1cupofr
oastedchi
ckpeas,cher
ryt
omat
oes,di
ced
cucumber
,di
cedr
edoni
on,
andal
emon-
tahi
nidr
essi
ng.
Snack:
 Gr
eekYogur
twi
thBer
ri
es
 Enj
oy1cupofpl
ant
-basedGr
eek-
sty
ley
ogur
ttoppedwi
th1/
2cupofmi
xed
ber
ri
es.
Di
nner
:
 Mexi
can-
Inspi
redRi
ceBowl
 Prepar
eabaseof1cupofcookedbr ownri
ceandtopi twit
h1cupofblack
beans,gri
l
ledcorn,di
cedtomat
oes,dicedav
ocado,choppedci
l
ant
ro,anda
squeezeofli
me.Addasideofmi
xedgr
eens.

Day5:
Br
eakf
ast
:
 Gr
eenSmoot
hieBowl
  Bl
end1fr
ozenbanana,
1cupofspinach,1cupofalmondmil
k,and1tabl
espoon
ofal
mondbut
ter
.Topwithsl
i
cedfr
uits,gr
anol
a,andaspri
nkl
eofchi
aseeds.
Snack:
 Ri
ceCakeswi
thAv
ocado
 Enj
oy2r
icecakest
oppedwi
thmashedav
ocadoandaspr
inkl
eofseasal
t.
Lunch:
 Lent
ilandVeget
abl
eSt
ir
-Fr
y
 Sautél
ent
il
s,br
occol
i
,bellpepper
s,andoni
onsi
nast
ir
-f
rysauceofy
ourchoi
ce.
Serv
eover1cupofcookedbrownrice.
Snack:
 Roast
edChi
ckpeas
 Roast1cupofchi
ckpeaswi
thol
i
veoi
landspi
cesofy
ourchoi
ceunt
ilcr
ispy
.
Di
nner
:
 Qui
noaandVeget
abl
eSt
uff
edBel
lPepper
s
 Fil
lbellpepper
swi t
hami xt
ureofcookedqui
noa,di
cedv
eget
abl
es,andt
omat
o
sauce.Bakeuntil
thepepper
saretender
.

Day6:
Br
eakf
ast
:
 Tof
uandVeget
abl
eScr
ambl
e
 Saut
écr umbledtofuwi
thmixedvegetabl
es,suchasmushr ooms,spinach,and
bel
lpeppers.Seasonwi
tht
urmeri
c,cumin,
andblacksal
tforaneggyflavor.
Snack:
 Fr
eshFr
uitSal
ad
 Enj
oyami
xofy
ourf
avor
it
efr
uit
s,suchasber
ri
es,
mel
ons,
andgr
apes.
Lunch:
 Ar
ugul
aandQui
noaSal
ad
 Combi
ne2cupsofar ugul
a,cookedqui
noa,cherr
ytomatoes,sl
i
cedcucumber
s,
andr
oast
edchi
ckpeas.Dri
zzl
ewi t
halemon-t
ahinidr
essi
ng.
Snack:
  Roast
edAl
monds
 Enj
oyasmal
lhandf
ulofr
oast
edal
mondsf
oracr
unchyandsat
isf
yingsnack.
Di
nner
:
 Mexi
canRi
ceandBeanBur
ri
to
 Fi
llawhole-
grai
ntor
ti
ll
awithcookedbr
ownr ice,bl
ackbeans,saut
éedoni
onsand
pepper
s,sal
sa,andadoll
opofguacamole.Servewithasideofmixedgr
eens.

Day7:
Br
eakf
ast
:
 PeanutBut
terBananaToast
 Toastt
woslicesofwhol
e-gr
ainbr
eadandspreadthem wi
thpeanutbut
ter
.Top
wit
hsli
cedbananasandadri
zzl
eofhoneyormaplesyr
up.
Snack:
 Veggi
eSt
ickswi
thHummus
 Enj
oyav ar
iet
yofsli
cedv
eget
abl
es,
suchascar
rot
s,cel
ery
,andbel
lpepper
s,wi
th
2tabl
espoonsofhummus.
Lunch:
 Ar
ugul
aandLent
ilSal
ad
 Mix2cupsofarugul
awi t
hcookedlent
il
s,r
oast
edbut
ter
nutsquash,cher
ry
t
omat
oes,andal
emon-Di
j
ondressi
ng.
Snack:
 Chi
aPuddi
ng
 Prepareachiapuddi
ngusi
ng2t abl
espoonsofchi
aseeds,1cupofal mondmi
l
k,
andy ourchoi
ceofsweetener
.Letitsitinthefr
idgeunt
ilt
hickened.Topwi
th
fr
eshf r
uit
s.
Di
nner
:
 Medi
ter
raneanQui
noaBowl
 Prepar
eabaseof1cupofcookedquinoaandtopi
twit
hmarinat
edart
ichoke
heart
s,cher
ryt
omat
oes,
anddi
cedcucumberSer
vewi
thasi
deofmixedgr
eens.

I
nst
ruct
ions:
FocusonWhol
e,Nut
ri
ent
-DenseFoods:
Choosewhole,unprocessedpl ant-
basedf oodst hatar
er ichinnutr
ient
sandl ow in
cal
ori
edensit
y.Theseincludefr
uits,vegetables,
whol egr
ains,l
egumes,nut
s,andseeds.
Thesefoodsaregeneral
lylowerincaloriesandhi ghinfi
ber,whi
chcanhelpyoufeelful
l
andsati
sfi
ed.
Li
mitAddedSugar
sandPr
ocessedFoods:
Minimizey ouri
ntakeofaddedsugars,ref
inedgrains,andprocessedf
oods.Thesetend
tobehi ghincalori
esandlowinnutr
iti
onalvalue.Inst
ead,optforwhol
efoodsourcesof
carbohydrates,
suchaswholegrai
ns, f
ruit
s,andv eget
ables.
St
ayHy
drat
ed:
Dri
nkplent
yofwat ert
hroughouttheday.Someti
mes,thi
rstcanbemistakenforhunger
,
l
eadingtounnecessar
ysnacking.Stay
inghydr
atedcanhelpyoudif
fer
entiat
ebetween
hungerandthi
rst
.

Remembert hatsust
ainabl
ewei
ghtlossisagradualprocess,
andi
t'
simpor
tantt
ofocus
onlong-
ter
ml if
estyl
echangesr
atherthanqui
ckfixes.