This program was created with four key nutrients in mind:

Fiber

Adequate fiber intake has several health benefits including better digestive health, lower blood pressure, and weight management. This meal plan provides up to 45 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber found in oats and beans is incorporated into the program and has been shown to improve glycemic control and lower blood cholesterol.

Iron

Iron is an important mineral that helps produce red blood cells and transports oxygen throughout the body. Iron is a common nutrient deficiency in vegan diets. This program incorporates iron-rich foods like lentils, chickpeas, edamame, and hemp seeds. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

Zinc

Zinc is an essential mineral critical for immune function and also a potential nutrient deficiency in vegan diets. Even a mild to moderate zinc deficiency can impair immune function and increase the risk of respiratory infections. You can find zinc sources in this meal plan from whole grains, legumes, oats, nuts, and seeds.

Healthy Fats

A vegan diet, when rich in high-quality plant foods such as whole grains, fruits, vegetables, and nuts, is associated with improved cardiovascular health and diabetes prevention. This meal plan provides nutrient-dense items, healthy plant-based fats, and naturally occurring plant sterols. Plant sterols can further help improve lipid profiles by blocking the absorption of some of the cholesterol in food.

4 weeks meal plan along with an itemized grocery list and delicious recipes, please click here.