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4 Week Whole Foods Plant Based Meal Plan PDF
4 Week Whole Foods Plant Based Meal Plan PDF
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4-WEEK
WHOLE FOODS
PLANT-BASED
MEAL PLAN
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
A plant-based diet promotes INCLUSIVITY over EXCLUSIVITY. So I’m not asking you to completed eliminate a food group,
or restricting what you can eat such as no carbs or low fat, but rather, it’s about consuming a well-balanced diet that
emphasises on the consumption of healthy real plant-foods such as whole grains, fruits, vegetables, nuts, beans, legumes,
healthy fats, while reducing the intake of unhealthy plant foods as well as animal products. That’s what this 4-Week Whole
Food Plant-Based Meal Plan is all about! I’ve created this meal plan to be mostly plant-based, but with one meat recipe on
every alternate day.
If you have been struggling to make a transition to eat better or you have failed in all sorts of different diets out there, then
the plant-based approach may suit you. Even if you do 70/30 plant-based eating, your body will feel a difference. You will
be less bloated, have more energy, you’ll have better focus and your cravings for junk foods will reduce. This is a holistic
approach to better health, but in a simple and actionable way that won’t overwhelm you, plus this is LONG TERM.
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
7 SIMPLE STEPS
TO MAKE THAT TRANSITION
Eat more veggies, more often whenever you can.
Switch your typical portion sizes for meat with vegetables. So your plate should be filled up with vegetables first.
Snack on nuts and seeds for more fibre and protein. But be aware of your portion!
Drink unsweetened coffee and tea, or cut down the amount of added sugar.
Enjoy sweets and treats in smaller amounts and avoid stocking them up at home!
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 1 - WEEK 2
MON, WED & FRI BREAKFAST
OVERNIGHT OATS Cals Per Serving : 468Cals
For Complete Guide : Watch “Meal Prep to Gain Weight for Female”
https://youtu.be/OHpzcuh60YQ
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 1 - WEEK 2
MON, WED & FRI DINNER
CHUNKY VEGETABLE BARLEY SOUP Cals Per Serving : 400Cals
WEEK 1 - WEEK 2
TUES, THURS & SAT BREAKFAST
MUFFIN
Cals Per Serving : 155Cals (Nutty Banana) or 158Cals (Chocolate Peanut Butter)
For Complete Guide : Watch “Healthy Asian Meal Prep Recipes with My Boyfriend”
https://youtu.be/Tu6dAzhnv-4
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 1 - WEEK 2
TUES, THURS & SAT DINNER
ONE POT FISH & RICE SOUP OR BARLEY & BEEF STEW Cals Per Serving : 338Cals (One Pot Fish & Rice Soup) & 418Cals (Barley & Beef Stew)
INGREDIENTS STEPS
ONE POT FISH & RICE SOUP (Serves 3) ONE POT FISH & RICE SOUP
1) 4 cups Fish/Vegetable Broth - 48cals 1) Start by prepping the rice. Fill a large pot with
2) 400g White Fish Fillet - 410cals 4 cups of broth and the uncooked rice.
*or any other fish of your choice 2) Cover, bring to a boil and allow the rice to almost cook for
3) 1/2 cup Uncooked Wild Rice, rinsed - 286cals about 25 to 30 minutes. Adjust the cooking time, depending
4) 1/2 can Black Beans, rinsed and drained - 110cals on the rice you’re using.
5) 1/2 can Diced Tomatoes - 64cals 3) Once the rice is almost ready, stir in all the ingredients – fish,
6) 1/2 cup Corn – 66Cals black beans, diced tomatoes, corn and all the spices.
7) 1 tsp. Cumin Powder – 8Cals 4) Allow all the ingredients to simmer for another 10 – 15 minutes
8) 1 tsp. Garlic Powder – 10Cals until the fish and rice are fully cooked and the soup
9) 1 tsp. Cayenne Powder – 6Cals thickens slightly.
10) 1 tsp. Mixed Herbs – 6Cals 5) Stir occasionally and serve hot.
11) 1 tsp. Salt
BARLEY & BEEF STEW
OR 1) In a pot, melt butter over medium-high heat.
2) Add in the beef pieces to sear. Season with salt and pepper.
BARLEY & BEEF STEW (Serves 2) Set aside.
1) 1/2 cup Pearl Barley, uncooked - 350cals 3) In the same pot, sauté the onions until fragrant and
2) 300g Beef Ribs - 360cals slightly brown, just for about 5-6 minutes.
3) 1 Carrot, chopped - 20cals 4) Stir in the mushrooms and cook very quickly until
4) 1 cup Celery, chopped - 14cals slightly tender, for about 2-3 minutes.
5) 1 cup Mushroom, sliced - 16cals 5) Then add the beef back into the pot. Add 2 cups of water,
6) 1 small Onion, chopped - 25cals sprinkle with basil leaves and allow the beef to gently simmer
7) 1/2 tbsp. Unsalted Butter - 51cals under low heat until very tender, for about 20-30 minutes.
8) 2 cups of Water Don’t forget to stir occasionally.
9) 1/2 tsp. Dried Basil Leaves 6) Once the beef is tender, add in the remaining ingredients -
10) Salt & Pepper to taste barley, celery and carrots. Continue cooking all the
ingredients until they are tender for another 20 - 30 minutes.
Serve warm.
For Complete Guide : Watch “3 Healthy RICE Recipes” &“4 Superfood BARLEY Recipes”
https://youtu.be/YFY_MWis27I & https://youtu.be/ybyl9zlNdDc
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 3 - WEEK 4
MON, WED & FRI BREAKFAST
CHIA PUDDING
Cals Per Serving : 312Cals (Tropical Mango ) or 369Cals (Banana Peanut Butter)
INGREDIENTS
BARLEY BEET SALAD (Serves 2) COCONUT CURRY PUMPKIN SOUP (Serves 4)
1) 11/2 cup Cooked Barley – 289Cals 1) 1kg Pumpkin, roasted, peeled & cubed – 260Cals
2) 2 cups Baby Spinach – 20Cals *Option: Butternut Squash or any other winter squashes
3) 1/2 cup Purple Cabbage – 11Cals 2) 1 medium Onion, diced – 40Cals
4) 2 Beetroot, cooked and sliced – 70Cals 3) 3 Garlic Cloves, minced – 15Cals
5) 1/4 cup Fresh Mint leaves – 4Cals 4) 1 tbsp. Fresh Ginger, minced – 163Cals
6) 2 tbsps. Vegan Cheese, crumbled – 47Cals 5) 1/2 cup Light Coconut Milk – 163Cals
*optional 6) 3 cups Vegetable Stock – 45Cals
7) 1 tbsp. Dried Cranberries – 22Cals 7) 1 tbsp. Olive Oil – 119Cals
8) 1 tbsp. Apricot Seeds – 76Cals 8) 1 tsp. Curry Powder – 6Cals
*choose any other dried fruits, nuts or seeds of your choice 9) 1/2 tsp. Cumin – 4Cals
9) 1/2 tbsp. Olive Oil – 60Cals 10) 1/2 tsp. Turmeric – 4Cals
10) 2 tbsps. Lemon Juice – 8Cals 11) 1 tsp. Coriander Seed – 5Cals
11) 1 tsp. Maple Syrup – 17Cals 12) 1 tbsp. Fresh Lemon Juice – 3Cals
13) Salt & Pepper to taste
STEPS
BARLEY BEET SALAD COCONUT CURRY PUMPKIN SOUP
1) To make the salad dressing, in a bowl, mix together 1) In a large pot, heat olive oil over medium heat.
the olive oil, lemon juice and maple syrup. Stir in the garlic, ginger and onion, cook for
2) For the salad, all you have to do is to assemble all 1 to 2 minutes until slightly brown and fragrant.
the ingredients together in a large bowl. 2) Add in all the spices; curry powder, cumin, turmeric
Then drizzle with the salad dressing and serve. and coriander. Continue to stir for about 1 minute until
spices become toasted and fragrant.
3) Then add in the pumpkin, vegetable stock and coconut milk.
Bring to a boil, cover and simmer for about 10 minutes until
pumpkin is tender.
4) Turn off the heat and puree all the ingredients with a hand
blender until smooth.
5) Season with lemon, salt & pepper. Serve hot.
For Complete Guide : Watch “4 Superfood BARLEY Recipes” &“3 VEGAN Slimming Soups”
https://youtu.be/ybyl9zlNdDc & https://youtu.be/61HoJtjm8fk
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 3 - WEEK 4
MON, WED & FRI DINNER
TEMPEH CHILLI CON CARNE WITH RICE Cals Per Serving : 421Cals
WEEK 3 - WEEK 4
TUES, THURS & SAT BREAKFAST
OPEN-FACED BAKED TEMPEH SANDWICH Cals Per Serving : 273.5Cals
INGREDIENTS STEPS
TEMPEH SANDWICH 1) Marinade the tempeh for 15 - 20 minutes to pack in more flavours.
1) 100g Tempeh, thinly sliced – 194Cals 2) Lay them out on a tray and bake at 180°C in a pre-heated oven for
2) 4 slices Whole-Grain Toast – 280Cals about 15 -20 minutes.
3) 1 Tomato, sliced – 22Cals 3) Once the tempeh is done, assemble the open-faced sandwich
4) 1/4 cup Baby Spinach – 4Cals and serve.
For Complete Guide : Watch “Healthy Indian Meal Prep for Weight Loss”
https://youtu.be/aAdOY-GNU7s
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
WEEK 3 - WEEK 4
TUES, THURS & SAT DINNER
BLACK BEAN, COCONUT & RICE Cals Per Serving : 601Cals (with rice)
For Complete Guide : Watch “Meal Prep to Gain Weight for Women”
https://youtu.be/OHpzcuh60YQ
Website : www.joannasoh.com
www.fiolife.com
: @JoannaSohOfficial
@fio.app
STEPS INGREDIENTS
TRAIL MIX TRAIL MIX (Serves 4)
1) Simply choose a combination of nuts, seeds and dried fruits of your choice. 1) 1/2 cup of Nuts
Measure ¼ cup per serving. 2) 1/4 cup Seeds
3) 1/4 cup Dried Fruits
3-INGREDIENT OAT BITE
1) Melt the maple syrup and peanut butter in a pan under low heat until smooth. OR
Don’t let it overheat!
2) Turn off the heat. Add in the oats. You can also add other ingredients such as 3-INGREDIENT OAT BITE (makes 24 Oat Bites)
sunflower seeds and goji berries. Mix them well. 1) 1 cup Rolled Oats, dry & uncooked – 340Cals
3) Then simple shape them into bite-size balls. 2) 1/2 cup Peanut Butter – 778Cals
4) Chill in the refrigerator for about one hour or until firm. 3) 1/4 cup Maple Syrup – 204Cals
*optional add-ons
4) 1 tbsp. unsweetened Cocoa Powder – 12Cals
5) 1 tbsp. Sunflower Seeds – 47Cals
**As for SUNDAY, choose your favourite meals and have them together with one Reward Meal in MODERATION.
IMPORTANT NOTES
1) This is a Whole Food Plant-Based Meal Plan based on a balanced diet rich with unrefined carbs, healthy fat, packed with vegetables. It’s NOT Vegan or 100% Plant-Based.
2) You can watch my step-by-step guidance for all the meals and recipes on my “Healthy Meal Plan, Food & Nutrition” playlist on my YouTube channel:
www.youtube.com/user/joannasohofficial
3) Do NOT consume less than 1200cals for women and 1600cals for men in a day. Starving will NOT help to lose weight.
4) If you are a male, increase the portion size and keep to 1800cals – 2100cals per day.
5) You can choose to prepare your meals in BULK and have them for the next 2 – 3 days for convenience.
6) Only use and prepare HIGH QUALITY, natural, clean and unprocessed food.
7) Adjust the portion size and calories according to the product you use. Mine might be slightly different from yours. So read the food label carefully. If there isn’t a food label,
you can search up on the nutrients and calories online.
8) You can always mix your meal plan and create your own recipe by using other ingredients of your choice.
9) You MUST drink at least 2.5L - 3L of water EVERY DAY.
10) Make it a habit to PLAN & PACK your meals the night before and store them in the fridge for the next day; this will make your mornings easier, which will help to keep you
on track.
11) PRINT this meal plan and stick it on your fridge as a daily reminder to stay on track.
12) Keep a FOOD DAIRY of what you eat and how you feel as well, which is a crucial part to stay on track.
13) Aim to WORKOUT 4 - 5 times a week between 30 - 45 minutes for maximum result. Please follow my “Ramadan Workout Plan” for that.
14) You can add another small meal or increase your calories by 200 – 300cals on your workout days if needed.
15) STAY AWAY from soda drinks, processed food, fast food and all junks!
16) It's always a good idea to talk with your doctor before starting your weight-loss journey. And that's especially important in this case if you have kidney disease, diabetes or
other chronic health condition. You know your body better than I do!
DON’T WAIT UNTIL YOU HAVE ACHIEVED YOUR GOAL TO BE PROUD OF YOURSELF,
BE PROUD OF YOURSELF FOR EVERY STEP YOU TAKE TOWARDS YOUR GOAL. ALL THE BEST! =)