7 Day Plant Based High Protein Support Program

This program was created with four key considerations:

High-Quality Protein
Getting enough daily protein will help you recover from illness, balance blood sugars, prevent muscle loss, or increase muscle mass if combined with strength training. This meal plan provides at least 100 grams of protein daily from tofu, tempeh, edamame, quinoa, chickpeas, and protein powder. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Healthy Fats
Omega-3-6-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats from avocado, chia seeds, and flaxseeds. Omega-6 fats come from almonds and nut butter, and omega-9 fats come from olive oil and avocado oil.

Low Glycemic Foods
Eating the proper amount and type of carbohydrate is important on a high-calorie diet to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels. It provides up to 50 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day.

Prebiotics & Probiotics
Illness and physical stress from exercise can impact your gut microbiota. This program incorporates prebiotics and probiotics to bring good bacteria back into the gut. Probiotics are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics support digestive health by feeding the good bacteria. This meal plan combines foods like tempeh with onions and garlic to exert synergistic effects on health.