Okay, friends, if you've read Part One and Part Two of the Three-Part Collagen Series, you're probably ready ... drum roll, please ... for your Collagen-Supporting Plant-Based Menu!
How does this menu support collagen? It's power-packed with antioxidants and phytonutrients that help to prevent inflammation, which can result in collagen breakdown. It also contains the essential nutrients that facilitate collagen building including plant-based protein, copper, zinc, vitamin C, carotenoids, iron, hyaluronic acid, chlorophyll, and catechins.
Below is a snapshot of each menu with the full details and links to recipes below the snapshots. Feel free to substitute breakfast from day one with breakfast from day two or swap lunch day one with dinner day three. This is meant to be a guide. You can even swap ingredients. For example, swap red or orange peppers for carrots (they both provide vitamin C and carotenoids) or collards for kale or tempeh for tofu. They're all plants and they'll all support collagen synthesis while preventing collagen breakdown with their nutrient-dense content. Again, use this as a guide and make it your own! Have questions or feedback? Ask or comment below!
Day One
Day Two
Day Three
Day One Menu and Links (including collagen supporting ingredients)
Breakfast
Pumpkin Spiced Maple Pecan Smoothie Bowl (pumpkin, banana, tahini, pecans or walnuts)
Lunch
Chickpea Pasta with Garlicky Mushrooms, Spinach, and Tomatoes (mushrooms, spinach, tomatoes, garlic, onion)
Snack
Crispy Chia and Hemp Seed Energy Bar (walnuts, pecans, dates, oats, chia seeds, hemp seeds)
Dinner
Kung Pao Broccoli and Tofu (broccoli, tofu, red bell pepper, orange bell pepper, black rice, peanuts)
Snack
One ounce dark chocolate and handful of blueberries
Day Two Menu and Links (and collagen supporting ingredients)
Breakfast
Chia Blueberry Oat Crumble (chia, blueberries, oats, lemon)
Lunch
Jamaican Jerk Tofu with Pineapple Salsa (tofu, carrots, pineapple, peppers, red onion, lime, cilantro)
Snack
One orange and a handful of almonds
Dinner
Kale Salad with Carrot Ginger Dressing (carrots, ginger, shallots, miso, tahini)
Snack
Roasted sweet potato with toasted pecans
Day Three Menu and Links (and collagen supporting ingredients)
Breakfast
Avocado toast on whole grain bread (or sweet potato "toast") layered with at least three veggies: a leafy green (kale, arugula or spinach), sliced radish or tomato, red onion, sprouts, cilantro or parsley
Lunch
Hearty Grilled Lentil Burgers (lentils, flax meal, walnuts, oats, carrots, onions, garlic, turmeric, tomato paste)
Snack
Antioxidant-Charged Smoothie (banana, apple, berries, spinach, almond butter, hemp seeds, chia seeds)
Dinner
Carrot Edamame Ginger Noodles (garlic, carrots, orange bell pepper, mushrooms, edamame, cilantro, green onion, sesame, miso, ginger)
Snack
One cup of strawberries with a sprinkle of flax meal and drizzle of dark chocolate
If you try the meal plan or any of the recipes, please share your experience below!
If you missed it, read How to Build Collagen Naturally: Part One of a Three-Part Collagen Series
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