Plant Based Family Friendly Meal Plan

This program was created with four key considerations:
 
Bone Building Nutrients
 
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan contains calcium from fortified milk beverages, tofu and coconut yogurt, and magnesium from food sources like peanut butter and edamame.
 
Immune Support
 
Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like broccoli and spinach and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like strawberries, tomatoes, and bell peppers.
 
Fiber
 
Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 50 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the program from oats, chickpeas, and apples.
 
Gut Health
 
Probiotics and prebiotics bring good bacteria into the gut. Probiotics found in fermented foods and cultured dairy products are live bacteria that can help boost your immune system and fight off bad bacteria. Prebiotics found in certain fruits, vegetables and legumes, support digestive health by feeding the good bacteria. This meal plan combines nutrient-dense foods like yogurt with fruit to exert synergistic effects on health.