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

Updated: Feb 7



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