Whitness Nutrition x Fullgreen Meal Plan
Meal Plan 1: Veggie-packed & keto-(tarian) friendly meal plan
For those who are plant-based or are just looking to incorporate more veggie-heavy meals into their weekly meal plan. Loaded with a variety of vegetables, in addition to cauliflower and broccoli, this meal plan is veggie-packed and keto friendly.
- Monday: Veggie Al Pastor Bowl with added protein (ground turkey or tofu crumbles)
- Tuesday: Cauliflower Fried Rice with Tofu (can sub tofu for shrimp or diced chicken)
- Wednesday: Green Goddess Pesto Cauliflower Rice with added protein (baked tofu or salmon)
- Thursday: Jollof Riced Cauliflower with added protein (chicken breast or tempeh)
- Friday: Mexican Cauliflower Rice Stuffed Peppers with added protein (fried egg or ground turkey)
- Saturday: Cauliflower Overnight Oats with a scoop of plant-based protein powder
- Sunday: Tofu Teriyaki with Riced Cauliflower
Meal Plan 2: Low-carb, diabetes friendly meal plan
For those following a low-carb, low-glycemic meal plan looking for variety and flavor. All meals are under 15g of carbohydrates per serving and could be paired with extra protein and/or veggies (which may change the carbs per serving.) For those with diabetes, be sure and read the labels of any sauces used, such as sriracha or ketchup to avoid added sugars.
- Monday: Cauliflower Fried Rice with Tofu
- Tuesday: Coconut Cauli Oats with a side of scrambled eggs or chicken sausage
- Wednesday: Cauliflower Rice Tabbouleh with added protein (chicken thighs or salmon)
- Thursday: Sumac Chicken with Cauliflower Broccoli Rice
- Friday: Cauli Rice Salad Bowls
- Saturday: Cauliflower HashBrowns - with a side of eggs and sauteed leafy greens
- Sunday: Fiery Chicken Cauli Rice Bowl
Meal Plan 3: Mediterranean meal plan
The Mediterranean diet, or the traditional eating habits in the Mediterranean countries, revolves primarily around fresh vegetables, whole grains, heart healthy fats and lean protein. In comparison to the standard American diet, it is much lower in sugar, dairy and animal products/by-products. For those looking to add in more lean protein, healthy fats and vegetables, the Mediterranean meal plan is an excellent option!
- Monday: Fiery Chicken Cauli Rice Bowl
- Tuesday: Middle Eastern Style Cauli Rice - serve with added protein (chicken thighs or salmon)
- Wednesday: Sesame Soy Tofu Skewers
- Thursday: Tahini and Chickpea Stir Fry with added protein (seared tuna or grass fed lamb)
- Friday: Tuna Veggie Rice Salad with a side of seed crackers and sliced cucumber
- Saturday: Cauliflower Pancakes with Smoked Salmon and Greek Yogurt & Herb Sauce
- Sunday: Winter Salad with added protein (roasted chickpeas, shredded chicken, salmon)