Veg Week Day 3 Plant-Based Menu: Feel-Good Fiber Fest
- Nichole Dandrea-Russert
- 6 days ago
- 2 min read
Welcome to Day 3 of Atlanta Veg Week! 🌱
Today is all about feel-good fiber—the unsung hero of plant-based nutrition. Fiber doesn’t just keep things moving (if you know what we mean 😉)—it also supports gut health, helps regulate blood sugar, boosts satiety, and even fuels your mood by feeding those good gut microbes.
From crunchy muesli and refreshing chickpea quinoa salad to carrot cake bites and a hearty bean burger, today's plant-based menu is packed with delicious ways to feed both your body and your gut.
Let’s dive into this fiber-filled day!🥕
Wednesday Plant-Based Menu ✅
BREAKFAST
Muesli with plant-based milk and fruit of your choice
This nourishing Buckwheat Muesli offers a protein-rich, fiber-filled start to your day, combining toasted buckwheat with a medley of seeds, nuts, and naturally sweet dried cranberries. Quick to prepare after an overnight soak, it's a wholesome breakfast option that keeps you energized and satisfied.
LUNCH
This Chickpea Quinoa Salad combines protein-rich chickpeas, nutty quinoa, crisp vegetables, and fresh herbs for a light and refreshing meal. It's versatile, allowing for various substitutions to suit your preferences.
AFTERNOON SNACK
Carrot Cake Superfood Bites (2-4 bites is great for a snack!)
DINNER
These irresistibly delicious black bean burgers are packed with flavor, nutrients, and pantry staples, making them an easy and nutritious alternative to frozen patties. Perfect for quick meals, they can be topped on salads, sandwiched between buns, or even added to avocado toast for a tasty breakfast.
EVENING SNACK
1 cup Plant-based yogurt + 1 cup berries plus 1–2 tablespoons nuts or seeds (or more muesli)
SHOPPING LIST
Muesli
Organic buckwheat
Slivered almonds
Pumpkin seeds
Flax meal
Chia seeds
Hemp seeds
Dried cranberries
Ground cinnamon
Chickpea Quinoa Salad
1 medium red bell pepper
1 medium cucumber
1 small red onion
1 small bunch fresh dill
1 small bunch fresh parsley
1 lemon
1 bag (5 oz) organic arugula
1 can (15 oz) chickpeas
Quinoa
Garlic powder
Hemp seeds
Extra virgin olive oil
Salt and pepper (optional)
Snack: Carrot Cake Superfood Bites
Rolled oats
Almond flour
Shredded carrots (~2 medium carrots)
Walnuts
Coconut oil or unsweetened applesauce
Unsweetened shredded coconut (optional)
Raisins
Ground cinnamon
Ground nutmeg
Ground ginger
Vanilla extract
Salt
Black Bean Burger
1 medium yellow onion
1 (15 oz) can black beans
Short-grain brown rice
Almond or oat flour
Walnuts
Avocado oil (or sub veggie broth or water)
Chili powder
Cumin powder
Smoked paprika
Garlic powder
Ground turmeric
Sea salt
Black pepper
Snack: Berries + unsweetened plant-based yogurt + nuts/seeds (or more muesli)
Berries of choice
Unsweetened plant-based yogurt
Nuts or seeds of choice (or muesli)
A Gut Instinct ...
Your gut just got a whole lot happier. 💚 That’s the magic of fiber-rich, whole plant foods—satisfying, nourishing, and full of feel-good energy. And we’re only halfway through the week!
Get excited for Day 4: Midweek Crunch + Color, where we’ll turn up the flavor (and the freshness!) with overnight oats, a Green Goodness Sandwich, Moroccan-spiced chickpeas, and black bean tacos that’ll keep you coming back for more.
We’ll see you tomorrow for another delicious round of plant-powered inspiration! 🌮✨