Nutrient-Dense Meal Plan
Creating meals that fuel you doesn’t have to be complicated. It can be as simple as reaching into your fridge and combining a few nutritious staples. From nourishing breakfasts to plant-based dinners you’ll actually look forward to, these easy recipes are perfect whether you’re just getting started or simply want to cook more at home.
Meal Planning Basics
Every individual has slightly different needs based on their age and activity level, but as a guide, registered dietitian Cynthia Sass recommends these parameters:
Percentage of Daily Calories:
Fat: 25-35%
Carbs: 45-55%
Protein: 20-30%
To estimate your daily caloric intake per your activity level, use this calculator.
Remember, it’s all about eating a healthy, varied diet. You don’t need to get hung up on the numbers—a varied, dairy-free diet will provide all you need.
*A daily B12 supplement is recommended for everyone—regardless of diet.
