Plant-Based Daily Meal Plan

Breakfast – Baked Protein Oats

1. 1

   Preheat the oven to 350°F.

2. 2

   In a large mixing bowl, mash the bananas, then add rolled oats, vegan protein powder, water (or almond milk if preferred), baking powder, cinnamon, crushed lotus biscuits, and the melted biscoff spread.

3. 3

   Stir until the mixture is evenly combined and has a thick batter‑like consistency.

   Kitchen notes · Added by ReelsMeals: The mixture has a thick batter-like consistency. Stir until the ingredients are evenly distributed.

4. 4

   Grease a baking dish lightly with oil or line it with parchment paper.

5. 5

   Pour the batter into the prepared dish, spreading it evenly.

6. 6

   Bake for 35–40 minutes, or until the top is golden and a knife inserted into the centre comes out clean.

   Kitchen notes · Added by ReelsMeals: The top is golden and a knife comes out clean. Check the centre before taking the dish out.

7. 7

   Allow the baked oats to cool for 5 minutes before slicing.

8. 8

   Serve warm, optionally topped with a dollop of oat yogurt and an extra drizzle of biscoff if desired.

Lunch – Creamy Tomato‑Spinach Pasta

9. 9

   Preheat the oven to 350°F for the garlic.

10. 10

    Cook the pasta in a large pot of salted boiling water according to the package directions until al dente; drain and set aside.

11. 11

    Place the whole garlic bulb on a small piece of foil, drizzle with a little olive oil, and roast in the oven for 30–40 minutes, until the cloves are soft and caramelised.

12. 12

    While the pasta cooks, heat 2 tbsp olive oil in a large skillet over medium heat.

13. 13

    Add the fresh spinach and halved cherry tomatoes; sauté for 3–4 minutes until the spinach wilts and the tomatoes soften.

    Kitchen notes · Added by ReelsMeals: The spinach has wilted and the tomatoes have softened. Stir the vegetables as they sauté.

14. 14

    Squeeze the roasted garlic cloves into the skillet, discarding skins, and stir to combine with the vegetables.

15. 15

    Add the vegan cream cheese, stirring continuously until it melts into a smooth, creamy sauce.

    Kitchen notes · Added by ReelsMeals: The sauce is smooth and creamy. Stir continuously as the cream cheese melts.

16. 16

    Season the sauce with black pepper and salt to taste.

17. 17

    Combine the cooked pasta with the sauce in a baking tray, mixing well.

18. 18

    Bake the assembled pasta at 350°F for 30–40 minutes, allowing the top to set and develop a light crust.

19. 19

    Remove from the oven, let rest for 5 minutes, then serve hot.

Dessert – No‑Bake Peanut Butter Ganache Brownies

20. 20

    Place the pitted dates in a saucepan, cover with boiling water, and let soak for 1 hour until soft.

21. 21

    After soaking, transfer the dates and at least 5 tbsp of the soaking water to a high‑speed blender; blend until a smooth, thick paste forms.

    Kitchen notes · Added by ReelsMeals: The dates form a smooth, thick paste. Blend until no large pieces remain.

22. 22

    In a mixing bowl, combine coconut flour, cacao powder, vanilla extract, and the date paste.

23. 23

    Gradually add small amounts of almond milk, stirring until the batter reaches a thick but pourable consistency.

24. 24

    Line a square or rectangular container with grease‑proof (parchment) paper.

25. 25

    Press the batter firmly into the lined container, smoothing the top with a spatula.

26. 26

    For the ganache, combine maple syrup, smooth peanut butter, and the melted solid coconut oil in a bowl; whisk until completely smooth.

27. 27

    Spread the ganache evenly over the brownie base.

28. 28

    Refrigerate the assembled brownies for at least 30 minutes, or until the ganache sets.

    Kitchen notes · Added by ReelsMeals: The ganache has set over the brownie base. Chill until firm enough to cut.

29. 29

    Remove from the fridge, cut into squares, and serve chilled.

Main method

30. 30

    Preheat the oven to 350°F.

31. 31

    Prepare the baked protein oat breakfast as described in the Breakfast component.

32. 32

    While the oats bake, cook the pasta and roast the garlic for the lunch component.

33. 33

    Prepare the creamy tomato‑spinach sauce and combine with pasta, then bake as instructed.

34. 34

    While the pasta bakes, soak the dates for the dessert component.

35. 35

    Prepare the no‑bake brownie base, press into a pan, and make the peanut butter ganache.

36. 36

    Assemble the ganache over the brownie base and refrigerate.

37. 37

    Serve each dish in sequence: breakfast, lunch, then dessert.