Veg Week Plant-Based Menu Day 2: Heart-Healthy & Wholly Satisfying
- Nichole Dandrea-Russert
- 1 day ago
- 2 min read
Welcome to Day 2 of Atlanta Veg Week! 💚
Yesterday we kicked things off with bold flavors and plant-powered comfort foods—and today we’re leaning into heart-healthy, wholly satisfying meals that are as nourishing as they are delicious.
Think creamy avocado toast, protein-packed lentils, and a crunchy, vibrant tempeh kale salad to fuel your day from morning to night. This plant-based menu is rich in fiber, healthy fats, antioxidants, and plant-based protein—proof that eating more plants can be just as satisfying as anything else on your plate.
Let’s dig into today’s lineup!🥑
Tuesday Plant-Based Menu (April 15) ✅
BREAKFAST
This vibrant veggie-packed toast swaps bread for roasted sweet potato slices and piles on creamy avocado, peppery arugula, crisp radish, and sprouts for a nourishing, colorful bite. It’s a fun, customizable breakfast that’s as satisfying as it is good for you. Make it simpler by swapping whole grain bread for the sweet potato toast!
LUNCH
Everyday Lentil Lunch
The Everyday Lentil Lunch is a flavorful, nourishing dish packed with fiber-rich veggies, protein-packed lentils, and hearty grains. Infused with anti-inflammatory spices like turmeric, garlic, and ginger, it’s a satisfying, easy-to-make meal perfect for any day of the week.
AFTERNOON SNACK
Apple + Peanut Butter
DINNER
Tempeh Kale Salad
This salad combines protein-rich tempeh, sautéed kale, and crisp radishes in a savory marinade, creating a hearty and flavorful dish. It's a nourishing, plant-based meal that's both satisfying and packed with nutrients.
EVENING SNACK
1 ounce dark chocolate
1 ounce pistachios (or other nut or seed of choice)
SHOPPING LIST
Avocado Toast
1 large, long sweet potato
1 large avocado
1 handful arugula (or spinach/kale)
2 medium radishes
½ cup broccoli sprouts (or other sprouts)
1 small lemon
Optional: fresh basil, additional veggies (e.g. onion, tomato, cucumber)
Vegetable broth
Dried oregano
Optional: crushed red pepper, salt, black pepper, chia or flax seeds, pumpkin, hemp, or sunflower seeds, cashews or pecans
Lentil Lunch
1 bunch bok choy
½ lb. mushrooms (or 2 cups pre-sliced)
Mustard seed
Cumin seed
Vegetable broth
3 medium-large garlic cloves (minced)
Fresh ginger (minced)
Ground turmeric
Ground ginger
Ground cumin
Brown or green lentils
Organic brown or black rice Lime juice
1 green onion, +1 as desired
Raw cashews
Optional: cilantro (chopped), salt, crushed red pepper, ground black pepper
Snack: Apple + peanut butter
1 Apple of choice
Peanut butter
Tempeh Kale Salad
1 (8 oz) block of tempeh
1 bunch kale
4-5 radishes
1 small red onion
2 garlic cloves
1 lemon
Tahini or soy sauce
Maple syrup
Apple cider vinegar
Olive oil
Salt and black pepper
Optional: Sesame oil, hemp seeds, sesame seeds, 1 avocado
Snack: Dark chocolate + pistachios
1 oz dark chocolate
1 oz pistachios
Healthy Hearts and Happy Bellies
How’s that for a feel-good, plant-powered day? 🥑🌿 We hope you’re feeling energized and inspired after today’s meals—and maybe even a little bit obsessed with that tempeh kale crunch (we are!).
Get ready for Day 3: Feel-Good Fiber Fest, where we’ll be packing in even more gut-loving goodness with muesli, chickpeas, carrot cake bites, and a satisfying bean burger to round it all out.
Trust us—your taste buds (and your microbiome) will thank you.
See you tomorrow for more Veg Week magic! 🌱