💪 High-Protein Plant Plan

🧭 Who it’s for: healthy adults who are active, building everyday strength, or simply want more protein from plants. Talk with your care team first if you have kidney disease, are pregnant or breastfeeding, take medicine for blood sugar or blood pressure, have a food allergy, or follow a medical nutrition plan.

🌾🎉 A fiber feast, too: each day’s meals provide about 45–59 grams of fiber, well above what most people eat. That’s a win worth celebrating: fiber keeps you full, feeds your helpful gut bacteria, and supports healthy cholesterol and blood sugar. New to beans? Ease in over a week or two with plenty of water, and your body will adjust.

🍽️ Eat enough: the three meals each day add up to about 1,200–1,350 kcal, which is less than most adults need. Add fruit, more whole grains or potatoes, extra beans, or a small handful of nuts or seeds as hunger guides you. This is an example to adapt, not a personal prescription.

📅 Day 1

Meal	Protein	🌾 Fiber
🌅 Hemp-Topped Oats (made with water)	15 g	7 g
🫛 Edamame & Rice Bowl	29 g	20 g
🍲 One-Pot Lentil Soup, ⅓ of the pot (refrigerate the rest for Day 3 and the freezer)	20 g	20 g
Meals total, about	64 g	47 g 🎉

📅 Day 2

Meal	Protein	🌾 Fiber
🌅 Hemp-Topped Oats	15 g	7 g
🥔 Rescue Potato	21 g	20 g
🌽 Black Bean & Corn Bowl, ½ of the recipe	20 g	18 g
Meals total, about	56 g	45 g 🎉

📅 Day 3

Meal	Protein	🌾 Fiber
🌅 Hemp-Topped Oats	15 g	7 g
🥬 Chickpea Lettuce Wraps, ½ of the recipe, plus leftover lentil soup (⅓ of the pot)	32 g	31 g
🍜 Rescue Soup, ½ of the pot	21 g	21 g
Meals total, about	68 g	59 g 🎉

Leftovers: Day 2’s second Black Bean Bowl serving, Day 3’s second Rescue Soup serving, and the last lentil soup serving keep in the fridge for 3–4 days, or freeze them. Refrigerate within 2 hours and reheat until steaming hot.

🛒 Shopping list for all 3 days

• Cans (all no-salt-added): 1 can chickpeas for the wraps, 1 can chickpeas for the soup, 1 can black beans (bowl), ¾ cup more black beans (potato; a second can leaves extra), and 3 cans diced tomatoes
• Freezer: edamame (1 cup), mixed vegetables (5 cups), corn (1 cup), chopped broccoli (1 cup), brown rice (4 cups cooked), and blueberries (1½ cups)
• Dry: brown or green lentils (1 cup dry), rolled oats (1½ cups dry), and hulled hemp seeds (9 tbsp)
• Fresh: 1 medium potato, romaine, celery, red onion, and lemons or limes
• Check your pantry first: cumin, garlic powder, salt-free chili powder, salt-free Italian herbs, dried dill, ground ginger, cinnamon, black pepper, and unseasoned rice vinegar

💪 Pair it with movement: food gives your body building blocks, and strength activity tells your muscles to use them. Find movement that fits with Move With a Nurse™ →

Educational example, not medical care or individualized nutrition therapy. Protein, fiber, and energy are estimates from USDA FoodData Central for the stated servings; energy is the standard USDA total; herbs, spices, and citrus are not counted. Calculated October 3, 2026, with AI assistance, for Nathanael Elijah Smith, MSN, APRN, FNP-C, DipACLM. A second-person check and registered dietitian review are still to come. Everyone eating only plants needs a reliable vitamin B12 source. If you have a bowel condition or a fiber-restricted diet, follow your care team’s advice. Questions or corrections: rfjeep@gmail.com.