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This 14-day plan leans into two things plant-based eating does really well: fibre and fermented foods. You'll aim for a wide variety of plants across the week and enjoy daily fermented foods like kimchi, sauerkraut, miso, and tempeh — a delicious way to keep meals interesting and full of flavor.
This meal plan is for general information and inspiration only. It is not medical or nutritional advice. Everyone's needs are different — check with a qualified healthcare professional before starting any new eating plan.
Breakfast
Warm miso soup with tofu and seaweed, plus overnight oats with banana
Lunch
Rainbow grain bowl with 8+ vegetables and sauerkraut
Dinner
Tempeh and vegetable kimchi stew with brown rice
Snack
Kefir-style smoothie with berries and flaxseed
Breakfast
Sourdough toast with avocado, sauerkraut, and pumpkin seeds
Lunch
Lentil and vegetable soup with fermented pickles
Dinner
Miso-glazed roasted vegetables with quinoa and tempeh
Snack
Kombucha with raw vegetables and hummus
Follow the 14 days menu and enjoy a stretch of simple, satisfying plant-based meals along the way.
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