My WFPB Diet: Day 254–A Three Day Meal Plan

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Here’s a 3-day Whole-Food, Plant-Based (WFPB) meal plan tailored for endomorphs. It emphasizes whole, unprocessed plant-based foods, low in fat and carbs, while being rich in fiber and protein.

Day 1
Breakfast
• Tofu Scramble: 1/2 block firm tofu sautéed with turmeric, nutritional yeast, garlic, and black salt. Add spinach, mushrooms, and cherry tomatoes.
• 1/4 avocado sliced on the side. 
• Herbal tea or coffee (unsweetened).

Snack
• 1 small handful of raw almonds (10-12 almonds).
• 1 apple.

Lunch
• Lentil and Veggie Salad: 1 cup cooked lentils mixed with diced cucumbers, tomatoes, red onions, and parsley. Drizzle with lemon juice.
• A side of steamed broccoli (1 cup).

Snack
• Baby carrots with 2 tbsp hummus.

Dinner
• Stuffed Bell Peppers: Red bell pepper halves stuffed with a mix of quinoa (1/2 cup cooked), black beans, diced zucchini, and salsa. Bake until tender.
• A side of sautéed kale (1 cup) with garlic and lemon.

Day 2
Breakfast
• Chia Pudding: 2 tbsp chia seeds soaked overnight in 
unsweetened almond milk, topped with fresh berries and a sprinkle of flaxseeds.
• A handful of walnuts (8 halves).

Snack
• Celery sticks with 2 tbsp almond butter or sunflower seed butter. 

Lunch
• Sweet Potato and Chickpea Buddha Bowl: Roasted sweet potato chunks (1/2 cup), 1/2 cup chickpeas, mixed greens, cucumbers, and a drizzle of tahini dressing.
• A side of steamed green beans (1 cup).

Snack
• 1 small handful of pumpkin seeds.
• 1 orange or tangerine.

Dinner
• Vegetable Stir Fry: Sautéed broccoli, snap peas, carrots, and bell peppers in tamari and ginger sauce.
• 1 cup cauliflower rice or 1/3 cup brown rice.
• Sprinkle with sesame seeds.

Day 3
Breakfast
• Steel-Cut Oats: 1/2 cup oats cooked with unsweetened almond milk. Add cinnamon, 1 tbsp ground flaxseed, and 1/4 cup blueberries.
• A side of sautéed kale or spinach. 

Snack
• 1 handful of edamame pods (steamed).
• A cucumber sliced with lemon and black pepper.

Lunch 
• Black Bean Salad: 1/2 cup black beans, shredded red cabbage, diced tomatoes, green onions, and cilantro. Toss with lime juice and cumin. 
• A side of roasted Brussels sprouts (1 cup). 

Snack 
• 1/2 cup unsweetened soy yogurt with 1 tbsp hemp seeds. 

Dinner 
• Baked Tempeh: 4 oz tempeh marinated in tamari, smoked paprika, and maple syrup, baked until crispy. 
• A side of roasted carrots and parsnips (1 cup). 
• Steamed asparagus (1 cup). 

Notes for WFPB Success: 
1. Protein Sources: Rely on lentils, beans, tofu, tempeh, and seeds for high-protein meals.
2. Healthy Fats: Limit avocado, nuts, and seeds to small portions.
3. Carbohydrate Control: Opt for whole grains (like quinoa or brown rice) in smaller servings, emphasizing non-starchy vegetables.
4. Hydration: Drink plenty of water and herbal teas.
5. Meal Prep: Cook grains and beans in batches to save time.

This WFPB meal plan ensures nutrient density while keeping calories and carbohydrates balanced to align with your endomorph goals.

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