A Day of Plant-Based Eating That Actually Feels Nourishing
Grounding, energising, and made to support your body -not restrict it
One of the most common things I hear as a nutritionist is:
“I want to eat more plant-based, but I don’t know where to start.”
It doesn’t have to be complicated.
It doesn’t have to be restrictive.
And it definitely doesn’t have to be bland.
This one-day sample of plant-based meals is designed to help you feel nourished, supported, and satisfied – with options for breakfast, lunch, and dinner that are flexible, flavourful, and grounded in real-life rhythms.
Breakfast: Overnight Chia Oats (3 Ways)
This breakfast takes 2-3 minutes to prep the night before and gives your digestion time to wake up gently. It’s fibre & protein-rich, customisable, and great for busy mornings.
Base Ingredients:
½ cup rolled oats
1 tbsp chia seeds
1 tsp cinnamon
1 tbsp pumpkin seeds
1 tbsp sultanas or chopped dates
1 cup plant milk
Optional: scoop of plant-based protein powder or greek yoghurt for a protein boost
- 1 tsp Honey
Instructions:
Combine everything in a jar or bowl, stir well.
Refrigerate overnight. Stir before serving.
Topping Options:
Tropical: mango, coconut flakes, passionfruit
Grounding: banana, drizzled peanut butter or almond butter, couple slices grated dark chocolate
Energising: grated green apple, blueberries, yoghurt
Lunch: Green Nourish Bowl with Roasted Chickpeas & Gut-Friendly Additions
Bowls are a go-to for me because they’re easy, endlessly adaptable, and give you a balanced blend of fibre, fats, and protein.
Bowl Ingredients:
½ cup cooked quinoa or brown rice
Steamed greens (kale, broccoli, spinach)
Sliced avocado
Cucumber ribbons & grated carrot
Pickled veg or sauerkraut
Roasted chickpeas (seasoned with tamari + smoked paprika)
Optional: tahini or hummus
Dressing:
1-2 tsp French mustard
1 tbsp olive oil
Juice of ½ lemon or lime
Pinch of chilli flakes and sea salt
Water to thin
Instructions:
Roast chickpeas at 200°C for 20–25 minutes.
Assemble all components in a bowl and drizzle with dressing-
Dinner: Creamy Vegan Mushroom Pasta with Rocket Salad
This is comfort food that also supports your nervous system, rich in magnesium, fibre, and healthy fats.
Pasta:
Spaghetti (or half pasta, half spiralised courgette)
Shallots, garlic, thyme
Mushrooms (half for blending, half sautéed)
Blended sauce: 1 cup cashews(soaked) or 200g tofu (raw) + half mushroom mix + juice of 1 lemon + 2 tsp tamari + plant milk (to thin sauce) + mustard, (optional add 1 cup of roasted butternut squash to the sauce) _+ salt& pepper to taste
handful Sun-dried tomatoes or olives, chopped
Salad:
Rocket, pomegranate seeds, walnuts, mixed seeds
Tossed with olive oil + lemon or balsamic
Instructions:
Cook pasta and/or courgette.
Sauté aromatics and mushrooms.
Blend half with creamy ingredients.
Toss together and top with fresh salad.
Nourishment Is More Than Nutrition
The way we eat matters just as much as what we eat.
Take a moment to slow down.
Breathe before your meal.
Check in with how you feel – not just what’s on your plate.
If you’re ready to explore nourishment more deeply, I offer:
1:1 Nutrition Consults (online & in Sri Lanka)
A full nutrition workshop at my upcoming Tattva Retreat (Jan 2026) –> [Read about the retreat here]
Integrative support through 1:1 Online Mentorship combining movement, breath, and food & recipes .
With love,
Freya
