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Collagen-Supporting Plant-Based Menu: Part Three of a Three-Part Collagen Series

Updated: Jan 21

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)


Pumpkin Spiced Maple Pecan Smoothie Bowl (pumpkin, banana, tahini, pecans or walnuts)


Chickpea Pasta with Garlicky Mushrooms, Spinach, and Tomatoes (mushrooms, spinach, tomatoes, garlic, onion)


Crispy Chia and Hemp Seed Energy Bar (walnuts, pecans, dates, oats, chia seeds, hemp seeds)


Kung Pao Broccoli and Tofu (broccoli, tofu, red bell pepper, orange bell pepper, black rice, peanuts)


One ounce dark chocolate and handful of blueberries

Day Two Menu and Links (and collagen supporting ingredients)


Chia Blueberry Oat Crumble (chia, blueberries, oats, lemon)


Jamaican Jerk Tofu with Pineapple Salsa (tofu, carrots, pineapple, peppers, red onion, lime, cilantro)


One orange and a handful of almonds


Kale Salad with Carrot Ginger Dressing (carrots, ginger, shallots, miso, tahini)


Roasted sweet potato with toasted pecans

Day Three Menu and Links (and collagen supporting ingredients)


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


Hearty Grilled Lentil Burgers (lentils, flax meal, walnuts, oats, carrots, onions, garlic, turmeric, tomato paste)


Antioxidant-Charged Smoothie (banana, apple, berries, spinach, almond butter, hemp seeds, chia seeds)


Carrot Edamame Ginger Noodles (garlic, carrots, orange bell pepper, mushrooms, edamame, cilantro, green onion, sesame, miso, ginger)


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!

Want to dive deeper into plant-based eating?

Visit all plant-based recipes here.

Visit the blog for more plant-based articles here.

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Book a 15-minute FREE consultation here.

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