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

Updated: Feb 26


veggie stir fry

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!


Collagen Supporting Menu Day One

collagen supporting plant-based menu

Collagen Supporting Menu Day Two

collagen supporting plant-based menu

Collagen Supporting Menu Day Three

collagen supporting plant-based menu



Collagen Supporting Menu Day One Menu and Links

Breakfast


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

smoothie bowl

Lunch


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

spinach and tomato pasta

Snack


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

plant-based nutrition bars

Dinner


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

veggie stir fry

Snack

One ounce dark chocolate and handful of blueberries




Collagen Supporting Menu Day Two Menu and Links


Breakfast


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

blueberry crumble

Lunch


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

tofu steaks with pineapple salsa

Snack

One orange and a handful of almonds


Dinner


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

carrot ginger dressing

Snack

Roasted sweet potato with toasted pecans



Collagen Supporting Menu Day Three Menu and Links


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)

lentil burgers

Snack


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

smoothies

Dinner


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

veggie stir fry

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!





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