Description

The Endurance Edge Plant Based High Protein 7 Day Meal Plan

This 7-day meal plan was designed for those following a plant based diet with higher protein needs. It provides 100 to 113 grams of plant protein per day. Meals are high in healthy fats and fiber for blood sugar and energy management. What you get in this instant pdf download:

• 17 full recipes with colorful photos
• 7 Day meal calendar
• Meal prep guide
• Grocery list
• Nutrition analysis per portion

Here’s some of the benefits of this plan:

High-Quality Protein

Eating a high protein diet will help you recover from illness, balance blood sugars, prevent muscle loss, or increase muscle mass if combined with strength training. Not to mention you will also feel full! This high protein meal plan provides at least 100 grams of protein daily from tofu, tempeh, edamame, quinoa, chickpeas, and protein powder. Protein is distributed between every meal and snack to help with building muscle strength and hypertrophy.

Healthy Fats

Omega-3-6-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats from avocado, chia seeds, and flaxseeds. Omega-6 fats come from almonds and nut butter, and omega-9 fats come from olive oil and avocado oil.

Low Glycemic Foods

Eating the proper amount and type of carbohydrate is important on a high-calorie diet to help balance insulin levels. This meal plan uses low glycemic foods to optimize blood sugars and energy levels. It provides up to 50 grams of fiber daily from fruits, vegetables, legumes, and whole grains. Carbohydrate sources are paired with healthy fats and protein to create a steady release of energy throughout the day.

Prebiotics & Probiotics

Illness and physical stress from exercise can impact your gut microbiota. This program incorporates prebiotics and probiotics to bring good bacteria back into the gut. Probiotics are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics support digestive health by feeding the good bacteria. This meal plan combines foods like tempeh with onions and garlic to exert synergistic effects on health.

 

These plant based recipes are so good you wont even miss the meat! Our favorites are

• Chickpea Edamame Salad with Lemon and Dill
• Chili Lime Tempeh and Veggies
• Crispy Peanut Tofu with Cauliflower Rice