One Week Plan

Citrus fruits, kiwis, and black currants are a good source of Vitamin C. Oranges contain Vitamin A and Kiwis Vitamin K.  Soy products contain Vitamin B3 and are often calcium enriched. Pumpkin seeds contain zinc, iron, phosphorus and magnesium. Seeds are also an important source of protein and the essential amino acids.

Potatoes are rich in Vitamin C and B6.

Veggie burgers are made up of delicious and healthful plant-based ingredient such as quinoa, beets, chickpeas, and soy, so they’re naturally high in fiber and protein. Many are even fortified with Vitamin B12.

Vitamin C helps the body to absorb iron, which cereals such as Kellogg’s Complete Oat Bran contain. That’s why we recommend having a small glass of orange juice with your breakfast or adding fruit, like strawberries or citrus fruits, that contain Vitamin C.  Nuts, in general, are a good source of protein and contain the essential amino acids, Vitamin E, Vitamin B7, magnesium and phosphorous. Many cereals also contain Vitamin B12.

Quinoa is an excellent source of protein and iron and contains zinc the essential amino acids. Tofu contains calcium, protein and iron. Tomatoes contain folic acid, Vitamin K and Vitamin C.

Whoever said mac’n’cheese couldn’t be delicious AND nutritious? With cheese made from cashews this meal is packed full of magnesium, iron and 10% of your daily recommended protein.

Unprocessed cereals are a great source of dietary fiber and several plant-based drinks, like almond milk, are often fortified with calcium and Vitamin B12, while soy yogurts are often cultured with probiotics that are great for your digestive health.

Avocados contain Vitamin B2, B6, B7 and healthy fats. Citrus fruits are a good source of Vitamin C.

Cabbage, while low in calories, is rich in Vitamin C, and carrots pack a whopping 200% of your daily recommended Vitamin A intake.

Bananas are a major source of potassium and fiber while the walnuts provide large amounts of magnesium and Vitamin B6.

Cabbage, while low in calories, is rich in Vitamin C, and carrots pack a whopping 200% of your daily recommended Vitamin A intake.

Olive oil is a great source of healthy fats, including 10g of monounsaturated fats. The oregano gets you iron and magnesium while the tomatoes pack in nearly 300mg of potassium and more than 20% each of Vitamins A and C.

Nuts in general are a good source of protein and contain the essential amino acids, Vitamin E, Vitamin B7, magnesium and phosphorous.

Kale is among the most nutrient-dense foods on the planet. A single cup of raw kale (about 67 grams or 2.4 ounces) contains:: Vitamin A: 206% of the RDA (from beta-carotene). Vitamin K: 684% of the RDA. Vitamin C: 134% of the RDA. Vitamin B6: 9% of the RDA. Manganese: 26% of the RDA. Calcium: 9% of the RDA. Copper: 10% of the RDA. Potassium: 9% of the RDA. Magnesium: 6% of the RDA.

Chickpeas are a nutrient-packed superfood. A 100g serving contains 17g of fiber, 38% of your daily protein intake, and also contains high amounts of iron, magnesium, and Vitamin B6. Turmeric and cinnamon are also both high in minerals including magnesium and iron.

Tofu is an excellent source of calcium, protein and iron. Tomatoes contain folic acid, Vitamin K  and  Vitamin C.

Tofu and chickpeas are an excellent source of protein and iron while the spinach helps round out your nutritional content with high levels of Vitamins A and C.

Grains found in sandwich bread are excellent sources of minerals such as magnesium, selenium and also fiber. Vegetables such as lettuce and tomato are low calorie foods but are also good sources of iron and Vitamin C.

Flax seed is full of nutrients including magnesium, fiber, protein and healthy fats including polyunsaturated fats. Walnuts are also packed full of healthful nutrition; just one serving contains 12g of protein and 38g of healthy polyunsaturated fats.

Black beans are packed with protein, fiber, iron, and even calcium. Just one cup provides more than 100% of your daily recommended fiber intake! While the avocados provide Vitamin C and energy rich calories.

Coconut water is an excellent source of electrolytes and a healthful way to rehydrate your body. It also comes with a high concentration of potassium. Bananas too are a powerful source of potassium and they also have nearly 20% of your daily recommended Vitamin B6 intake. Pineapples are unrivaled in their concentration of Vitamin C, just 100g has nearly 80% of your recommended daily intake.