Made by Miguel

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This full day of plant-based eating builds meals around iron-containing foods including chia seeds, oats, dark chocolate, lentils, cashews, tofu, and potatoes. Vitamin C-rich foods like kiwi, lime, and red bell pepper are thoughtfully paired throughout the day for a colorful, satisfying approach to iron-focused eating.

Morning Snack

Coffee with Medjool Dates

A simple start to the day with freshly brewed coffee and naturally sweet Medjool dates.

Ingredients

• 1 cup brewed coffee
• 2 Medjool dates

Directions

1. Prepare 1 CUP OF COFFEE using your preferred brewing method.
2. Serve the coffee with 2 MEDJOOL DATES.

Breakfast

Cacao Oatmeal with Chia, Dark Chocolate & Banana

Creamy cacao oatmeal brings together oats, chia seeds, dark chocolate, and banana for a warm and satisfying plant-based breakfast.

Ingredients

• ½ cup old-fashioned rolled oats
• 1 cup unsweetened plant-based milk
• 1 tablespoon chia seeds
• 1 tablespoon unsweetened cacao powder
• 1 medium banana, divided
• ½ ounce dark chocolate, roughly chopped
• Pinch of sea salt

Directions

1. Add the ROLLED OATS, PLANT-BASED MILK, CHIA SEEDS, CACAO POWDER, AND SEA SALT to a small saucepan.
2. Mash half of the BANANA into the oat mixture for natural sweetness and a creamier texture.
3. Cook over medium-low heat for about 5–7 MINUTES, stirring frequently, until the oats are tender and creamy.
4. Transfer the oatmeal to a serving bowl.
5. Slice the remaining banana and arrange it over the oatmeal.
6. Sprinkle the DARK CHOCOLATE over the warm oatmeal and serve.

Lunch

Lentil Bolognese with Whole-Wheat Pasta

A hearty lentil bolognese served with whole-wheat pasta and finished with fresh lime for a bright, satisfying midday meal.

Ingredients

• 2 ounces dry whole-wheat pasta
• ½ cup cooked green or brown lentils
• ½ cup crushed tomatoes
• ¼ cup finely diced yellow onion
• ¼ cup finely diced carrot
• 1 clove garlic, minced
• 1 teaspoon olive oil
• ½ teaspoon dried Italian seasoning
• ¼ teaspoon smoked paprika
• Pinch of sea salt
• Freshly ground black pepper, to taste
• ½ lime
• 1 tablespoon chopped fresh parsley, optional

Directions

1. Cook the WHOLE-WHEAT PASTA according to package directions until al dente. Reserve a small amount of pasta water before draining.
2. Heat the OLIVE OIL in a small skillet or saucepan over medium heat.
3. Add the ONION AND CARROT and cook until softened.
4. Add the GARLIC, ITALIAN SEASONING, AND SMOKED PAPRIKA and cook briefly until fragrant.
5. Stir in the CRUSHED TOMATOES AND LENTILS.
6. Simmer for about 8–10 MINUTES, stirring occasionally. Add a splash of reserved pasta water if needed.
7. Season with sea salt and freshly ground black pepper.
8. Add the cooked pasta and toss until thoroughly coated in the lentil bolognese.
9. Transfer to a bowl, squeeze the LIME over the pasta, and finish with fresh parsley if desired.

Afternoon Snack

Soy Skyr Yogurt with Cashews & Kiwi

Thick soy skyr-style yogurt topped with crunchy cashews and fresh kiwi makes a quick afternoon snack with contrasting creamy, crunchy, and juicy textures.

Ingredients

• ¾ cup plain soy skyr-style yogurt
• ¼ cup raw or roasted unsalted cashews
• 1 kiwi, peeled and sliced

Directions

1. Spoon the SOY SKYR-STYLE YOGURT into a serving bowl.
2. Peel and slice the KIWI and arrange it over the yogurt.
3. Roughly chop the CASHEWS, if desired, and scatter them over the top.
4. Serve immediately or refrigerate until snack time.

Dinner

Crispy Tofu with Potato Wedges & Red Bell Pepper

Golden seasoned tofu and rustic potato wedges are paired with crisp fresh red bell pepper for a simple, colorful plant-based dinner.

Ingredients

• 6 ounces extra-firm tofu
• 1 medium russet potato
• 1 medium red bell pepper
• 2 teaspoons olive oil, divided
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon dried oregano
• Sea salt, to taste
• Freshly ground black pepper, to taste

Directions

1. Preheat the oven to 425°F. Line a sheet pan with parchment paper or lightly grease it.
2. Cut the POTATO into evenly sized wedges.
3. Toss the wedges with 1 TEASPOON OLIVE OIL, half of the smoked paprika, half of the garlic powder, half of the onion powder, sea salt, and black pepper.
4. Arrange the potatoes on the prepared pan and roast for about 15 MINUTES.
5. Meanwhile, drain and thoroughly pat the TOFU dry, then cut it into bite-sized cubes.
6. Toss the tofu with the remaining 1 TEASPOON OLIVE OIL, remaining smoked paprika, garlic powder and onion powder, plus the dried oregano, sea salt, and black pepper.
7. Add the tofu to the pan and continue roasting for approximately 20–25 MINUTES, turning the tofu and potatoes once, until golden and crisp around the edges.
8. Remove the stem and seeds from the RED BELL PEPPER and cut it into fresh strips.
9. Serve the crispy tofu and roasted potato wedges with the fresh red bell pepper strips alongside them.

This shopping list combines the ingredients needed to prepare all five meals and snacks for one full day.

Ingredients:

0.5x

1x

2x

4x

 

Produce

•   2 Medjool dates
•   1 medium banana
•   1/4 cup yellow onion (finely diced)
•   1/4 cup carrot (finely diced)
•   1 clove garlic
•   1/2 lime
•   1 tbsp parsley (fresh, optional)
•   1 kiwi
•   1 medium russet potato
•   1 medium red bell pepper

 

Grains & Pasta

•   1/2 cup old-fashioned rolled oats
•   1 oz whole wheat pasta

 

Legumes & Plant Protein

•   1/2 cup lentils (green or brown, cooked)
•   6 oz extra-firm tofu

 

Refrigerated

•   1 cup unsweetened plant-based milk
•   3/4 cup plain soy skyr-style yogurt

 

Nuts & Seeds

•   1 tbsp chia seeds
•   1/4 cup cashews

 

Pantry

•   coffee (enough to brew 1 cup)
•   1 tbsp unsweetened cacao powder
•   1/2 oz dark chocolate
•   1/2 cup crushed tomatoes
•   1 tbsp olive oil
•   1/2 tsp Italian seasoning
•   3/4 tsp smoked paprika
•   1/2 tsp garlic powder
•   1/4 tsp onion powder
•   1/4 tsp dried oregano
•   sea salt (as needed)
•   freshly ground black pepper (as needed)

Ingredients are subject to availability at local stores. Unavailable items will be automatically substituted at best-effort.