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Week 4 Meal Plan

You’ve almost completed the 28-Day Challenge! By now a whole food, nutrient-dense, primarily plant-based eating plan with healthy fats should feel like the new normal. For the week ahead, we have another delicious pasta dish, our version of a (non-) meatloaf and one of the tastiest kale salads yet. You’re on the home stretch and we hope you’ll consider eating this way once the Challenge concludes. We’ll continue to add to our Health Starts Here recipes so you won’t have to make the same thing twice in any week—unless you want to.

Week 4 Meal Plan

Serves 1

Print Meal Plan (PDF) | Watch Cooking Videos

Day 22 – Batch Cook Day

Breakfast

Lunch

Dinner

Millet Breakfast Cereal + optional Green Smoothie

Prepare ½ the recipe. Divide into 2 servings and save 1 for later in week. Serve with a Green Smoothie if you like a larger breakfast.

Yellow Split Pea and Sweet Potato Soup + salad

Consider halving this savory recipe. Freeze 3 servings for later in the week. Serve with spinach salad and a berry dressing.

Lentil Loaf + Tahini Mashed Potatoes + salad

Divide lentil loaf into 6 servings (freezing 4 servings for later). Prepare ½ recipe of potatoes and have 1 serving with dinner; reserve remainder for a later meal. Serve lentil loaf and potatoes with mixed green salad, veggies and dressing.

Day 23

Breakfast

Lunch

Dinner

Quinoa Breakfast Bake + fresh fruit

Thaw and warm quinoa bar. Rinse fruit and slice or chop if needed.

Lentil Loaf + Tahini Mashed Potatoes + salad

Gently heat lentil loaf and mashed potatoes. Serve with a salad of romaine lettuce and a variety of crunchy chopped vegetables.

Pasta, Kale and Sundried Tomatoes + salad

Make sauce according to recipe directions. Cook only ½ suggested pasta amount. Prepare two servings, saving one for tomorrow’s lunch. Freeze remaining sauce for later meals. Add a large green salad with dressing.

Day 24

Breakfast

Lunch

Dinner

Millet Breakfast Cereal + optional Fruit Smoothie

Gently reheat millet cereal. If desired, prepare a Fruit Smoothie with berries for an antioxidant boost.

Pasta, Kale and Sundried Tomatoes + salad

Gently heat pasta and sauce. Sprinkle with nutritional yeast if desired. Add a romaine salad with crispy veggies and dressing of choice.

Mighty Bowl of Goodness + brown rice + salad

Thaw cooked beans from your freezer or open a can of no-salt added beans. Steam kale and broccoli and place in bowl with brown rice and beans. Add 3 ounces of salmon or tofu and chopped avocado if desired. Serve with a mixed green salad and dressing of choice.

Day 25

Breakfast

Lunch

Dinner

Almond Rice Mighty Bowl + optional Fruit Smoothie

Warm ½ cup brown rice in ½ cup of almondmilk. Top with a sliced banana and 1 ounce of chopped raw almonds. Sweeten with a chopped date or fruit juice.

Lentil Loaf + brown rice + salad

Thaw lentil loaf and gently reheat with brown rice. Consider dressing the lentil loaf with salsa or eggplant sauce. Serve with salad and tangy citrus dressing.

Yellow Split Pea and Sweet Potato Soup + Baked Fries + Kale Avocado Salad

Prepare kale leaves for salad; mix mashed avocado and lemon juice and reserve ½ in an airtight container for tomorrow’s lunch. Mix remaining avocado with ½ of the kale for tonight. This serves as your salad; feel free to add more greens and other raw veggies. Bake fries and reserve leftovers for future meals. Warm split pea soup and serve.

Day 26

Breakfast

Lunch

Dinner

Oatmeal Mighty Bowl + optional Green Smoothie

Cook rolled or steel-cut oats with peaches and nutmeg; top with pecans. Add unsweetened nondairy milk of your choice if you prefer moister oatmeal.

Veggie Burger + Baked Fries + Kale Avocado Salad

Thaw and warm veggie burger, serving open-faced on toasted Health Starts Here bread. Mix chopped kale and avocado-lemon mixture from last night and serve as your salad.

Pasta, Kale and Sundried Tomatoes + salad

Gently heat pasta sauce and cook 2 ounces of pasta. Sprinkle with nutritional yeast if desired. Add a romaine salad with crispy veggies and dressing of choice.

Day 27

Breakfast

Lunch

Dinner

Almond Rice Mighty Bowl + optional Fruit Smoothie

Warm ½ cup brown rice in ½ cup of almond milk. Top with a sliced banana and 1 ounce of chopped raw almonds. Sweeten with a chopped date.

Veggie Burger + Baked Fries + salad

Thaw burger and warm along with fries. Consider serving burger open-faced on toasted Health Starts Here bread. Add a green salad with dressing.

Lentil Loaf + Baked Fries + salad

Thaw lentil loaf and gently reheat with baked fries. Consider dressing the lentil loaf with salsa or eggplant sauce. Serve with salad and tangy citrus dressing.

Day 28

Breakfast

Lunch

Dinner

Oatmeal Mighty Bowl + optional Green Smoothie

Cook rolled or steel-cut oats with apple and cinnamon; top with walnuts. Add unsweetened nondairy milk of your choice if you prefer moister oatmeal.

Yellow Split Pea and Sweet Potato Soup + salad

Thaw and gently heat frozen soup. Add a slice of toasted Health Starts Here bread if desired. Serve with spinach salad and a berry dressing.

Mighty Bowl of Goodness + brown rice + salad

Thaw cooked beans from your freezer or open a can of no-salt-added beans. Steam kale and broccoli and place in bowl with mashed potatoes and beans. Add 3 oz. of protein or chopped avocado if desired. Serve with a big green salad and dressing.

Keep yourself on track. Download a printable food journal.

For dessert, grab a piece of fresh fruit or enjoy the dessert pick of the week, which is also a portable snack. This Raw Fudge will make you rethink your treat selections. Looking for a different kind of sweet treat?

Batch Cooking

Start the week by batch cooking and storing meals in grab-and-go serving containers. This saves precious time during the week for all meals.

Keep in Mind

  • Nutritional yeast makes a great substitute for Parmesan cheese with the added benefit of supplying extra B vitamins.

  • Sweeten up breakfast or dessert with fresh and dried fruits (especially berries), fruit juice, single strength concentrates and purées (like applesauce) and coconut water.

Breakfast Tip

Toast a slice or two of Health Starts Here bread (found in any Whole Foods Market bakery) and top with fresh almond or cashew butter.

Lunch Tip

Look for the Health Starts Here logo at your local Whole Foods Market in the prepared foods section. There are some great options in the case for quick meals to go. When you see the logo you know that each dish is plant strong, nutrient dense and made from whole foods and healthy fats.

Snack Tip

Fresh fruit is a great snack — morning, afternoon and evening.

Dinner Tip

Frozen vegetables are a huge time-saver and are quite tasty; always keep your freezer stocked with your favorites.

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