Category: Motivational

Women who ate the equivalent of just half a mushroom a day had significantly lower odds of breast
cancer. (That’s only about 15 shrooms a month!)

https://see.nf/49ozGJk

https://youtube.com/watch?v=FQxwIzbYqbs%3Fsi%3DfyQf2LPFnhnC_kSD

DAY 1

– Breakfast:

Oatmeal with raspberries, blueberries, chia, cinnamon

– Lunch:

Lentil vegetable soup

Mixed greens with balsamic vinegar

– Dinner:

Sweet potato

Steamed broccoli

Black beans

Avocado-lime topping

– Snack:

Apple + walnuts

———-

DAY 2

– Breakfast:

Green smoothie:

Spinach

Frozen berries

Flaxseed

Unsweetened soy milk

– Lunch:

Chickpea quinoa bowl

Cucumber

Tomato

Parsley

Lemon-tahini dressing (minimal tahini)

– Dinner:

Stir-fried vegetables in broth (instead of oil)

Brown rice

Tofu or edamame

– Snack:

Carrots + hummus (low sodium)

———-

DAY 3

– Breakfast:

Chia pudding with raspberries

– Lunch:

Black bean lettuce wraps

Salsa

Avocado

– Dinner:

Mushroom barley soup

Roasted cauliflower

– Snack:

Pear + pumpkin seeds

———-

DAY 4

– Breakfast:

Overnight oats with cinnamon and berries

– Lunch:

Big kale salad

Lentils

Beets

Walnuts

Orange slices

– Dinner:

Baked sweet potato

Steamed greens

White beans

Garlic-lemon sauce

– Snack:

Frozen grapes

———-

DAY 5

– Breakfast:

Smoothie bowl with berries and flax

– Lunch:

Split pea soup

Side salad

– Dinner:

Quinoa bowl

Roasted Brussels sprouts

Chickpeas

Tahini-lemon drizzle

– Snack:

Edamame

———-

DAY 6

– Breakfast:

Steel-cut oats

Raspberries

Hemp seeds

– Lunch:

Brown rice sushi rolls with avocado and cucumber

– Dinner:

Lentil curry (no oil)

Spinach

Cauliflower

Brown rice

– Snack:

Banana + almond butter

———-

DAY 7

– Breakfast:

Berry-spinach smoothie

– Lunch:

Sweet potato black bean bowl

– Dinner:

Vegetable minestrone

Whole grain toast

Side salad

– Snack:

Mixed berries

———-

Tips for making low-SOS vegan easier

Use vegetable broth without added sodium

Dry-toast spices to deepen flavor without oil

Blend cashews or white beans into sauces for creaminess

Nutritional yeast can add savory flavor with less salt

Supplements worth considering on a vegan diet

You may want to discuss:

Vitamin B12

Vitamin D

Algae-based omega-3 (EPA/DHA)

Some people with arthritis also find benefit from turmeric/curcumin supplements, but check with a clinician if you take blood thinners.