Monday
Week 1: Foundation
Build consistency with simple meals and no snacking.
Tuesday
Regular
Vegan
- BreakfastChia Pudding with Pea Protein
- LunchSeitan Caesar Salad
- DinnerBaked Tofu with Pesto
Wednesday
Regular
Vegan
- BreakfastPea Protein Smoothie
- LunchTempeh BLT Wraps
- DinnerPan-Seared Seitan Steak
Thursday
Regular
Vegan
- BreakfastCoconut Yogurt Bowl
- LunchTofu Egg Salad
- DinnerCauliflower Fried Rice
Friday
Regular
- BreakfastSpinach & Feta Omelet
- LunchAntipasto Platter
- DinnerBaked Cod with Lemon-Caper Butter Sauce
Vegan
- BreakfastTofu Veggie Scramble
- LunchLupini Bean Bowl
- DinnerZoodles with Walnut Pesto
Saturday
Regular
Vegan
- BreakfastAlmond Flour Pancakes
- LunchSeitan Gyro Bowl
- DinnerCoconut Soup with Tofu
Sunday
Regular
Vegan
- BreakfastStuffed Avocado
- LunchMushroom Pho
- DinnerStuffed Bell Peppers
Week 2: Flexibility
Increase variety while holding protein and carb discipline.
Monday
Regular
Vegan
- BreakfastTofu Scramble with Kale
- LunchSeitan Coconut Curry
- DinnerWalnut Meat Tacos
Tuesday
Regular
Vegan
- BreakfastChocolate Pea Smoothie
- LunchTempeh Reuben Wraps
- DinnerSeitan with Chimichurri
Wednesday
Regular
Vegan
- BreakfastCoconut Chia Bowl
- LunchTofu Poke Bowl
- DinnerEggplant Lasagna
Thursday
Regular
Vegan
- BreakfastAlmond Flour Waffles
- LunchSeitan Shawarma Bowl
- DinnerCoconut Tom Kha
Friday
Regular
Vegan
- BreakfastTofu Benedict
- LunchLupini Bean Salad
- DinnerSeitan Stir-Fry
Saturday
Regular
- BreakfastShakshuka
- LunchCrab Cakes with Remoulade
- DinnerDuck Breast with Roasted Radishes
Vegan
- BreakfastAvocado Chocolate Smoothie
- LunchGrilled Tempeh Salad
- DinnerCauliflower Steaks
Sunday
Regular
Vegan
- BreakfastAlmond Crepes
- LunchMushroom Pho
- DinnerStuffed Zucchini
Week 3: Optimization
Dial in timing, recovery, and meal quality.
Monday
Regular
Vegan
- BreakfastTofu Scramble with Leeks
- LunchSeitan Garlic Soup
- DinnerThai Almond Pad Thai
Tuesday
Regular
Vegan
- BreakfastCinnamon Pea Smoothie
- LunchTempeh Collard Wraps
- DinnerSeitan Prime Rib Style
Wednesday
Regular
Vegan
- BreakfastCoconut Yogurt Power Bowl
- LunchCauliflower Steak
- DinnerSeitan Curry with Natto
Thursday
Regular
Vegan
- BreakfastTofu Ricotta Crepes
- LunchSeitan Banh Mi Bowl
- DinnerZoodles with Tempeh
Friday
Regular
Vegan
- BreakfastChia Cacao Pudding
- LunchTofu Fish Tacos
- DinnerSeitan Stroganoff
Saturday
Regular
- BreakfastBlack Coffee (Fasting Day)
- LunchJapanese Salmon Bowl
- DinnerPrime Rib with Horseradish Cream
Vegan
- BreakfastDandelion Greens Scramble
- LunchMediterranean Falafel
- DinnerTom Yum with Tofu
Sunday
Regular
Vegan
- BreakfastWalnut Stuffed Avocado
- LunchSeitan Pho
- DinnerEggplant with Walnut Sauce
Week 4: Maintenance
Solidify habits for long-term metabolic health.
Monday
Regular
- BreakfastBlack Coffee (Fasting Day)
- LunchKeto Sushi Rolls
- DinnerMoroccan Lamb Tagine
Vegan
- BreakfastMediterranean Tofu Scramble
- LunchSeitan Mediterranean Bowl
- DinnerCoconut Laksa
Tuesday
Regular
- BreakfastSteak and Eggs
- LunchCajun Shrimp Bowl
- DinnerThai Basil Chicken (Pad Krapow Gai)
Vegan
- BreakfastAlmond Pancakes
- LunchTempeh Bowl
- DinnerSeitan Wellington
Wednesday
Regular
Vegan
- BreakfastSavory Chia Bowl
- LunchCauliflower Walnut Tacos
- DinnerSeitan Lemon-Caper
Thursday
Regular
Vegan
- BreakfastAvocado Pea Smoothie
- LunchTofu Vegetable Curry
- DinnerWalnut Bolognese
Friday
Regular
Vegan
- BreakfastTofu Benedict with Natto
- LunchSeitan Shawarma Plate
- DinnerGreen Curry Tempeh
Saturday
Regular
- BreakfastHuevos Rancheros (Keto Style)
- LunchItalian Wedding Soup
- DinnerBeef Wellington Bites
Vegan
- BreakfastEverything Bagel Avocado
- LunchLupini Avocado Salad
- DinnerSeitan Ribeye
Sunday
Regular
- BreakfastSmoked Salmon Eggs Royale
- LunchLobster Salad
- DinnerCelebration Surf and Turf
Vegan
- BreakfastCrepes with Tofu Scramble
- LunchMushroom Pho
- DinnerStuffed Portobello