The 1-Day Meal Plan That Unlocks More Nutrition from Your Food

You’ve learned how things like phytates, low stomach acid, and gut imbalances can block nutrient absorption.

Now it’s time to take action—starting with this:

Breakfast: Oats with Almond Butter & Blueberries

Why it works:

• Oats provide resistant starch for gut health

• Flaxseed meal deliver omega-3s—must be ground for absorption

• Blueberries add antioxidants

• Almond butter adds fat for vitamin A, D, E, K absorption

Ingredients:

• ½ cup rolled oats

• 1 tbsp ground flaxseed

• 1 tbsp almond butter

• ½ cup blueberries

• Banana slices

• 1 cup unsweetened soy milk (for extra protein + calcium)

Bonus absorption tip: Add a dash of cinnamon for blood sugar balance and better metabolic support.

Lunch: Chickpea& Quinoa Salad with Lemon-Tahini Dressing

Why it works:

• Chickpeas + quinoa = complete protein

• Tahini + olive oil = healthy fats for fat-soluble vitamins

• Lemon juice = vitamin C, enhances iron absorption

• Cooked greens reduce oxalates, helping calcium & iron bioavailability

Ingredients:

• ½ cup cooked quinoa

• ¾ cup cooked chickpeas

• 1 cup lightly sautéed kale or spinach

• ¼ avocado, sliced

• 1 tbsp tahini

• 1 tbsp olive oil

• Juice of ½ lemon

• Salt, pepper, garlic and any other spices to taste

Absorption tip: Saute greens gently instead of eating raw to boost mineral absorption.

Afternoon Snack: Sauerkraut Avocado Toast on Sourdough

Why it works:

• Fermented sauerkraut adds probiotics for better gut health = better nutrient uptake

• Whole sourdough is easier to digest due to natural fermentation

• Avocado = healthy fat to aid fat-soluble vitamin absorption

Ingredients:

• 1 slice whole grain or sourdough bread

• ½ avocado, smashed

• 2 tbsp raw sauerkraut (Get our easy DIY recipe here.)

• Optional: hemp seeds, chili flakes, microgreens

Absorption tip: Chew well! Digestion starts in the mouth—don’t rush this one.

Sweet Potato & Chickpea Curry with Coconut Yogurt

Why it works:

• Chickpeas + rice = complete amino acid profile

• Sweet potatoes provide beta-carotene (vitamin A precursor)

• Coconut yogurt contains probiotics for gut support

• Spices like turmeric, black pepper, cumin aid digestion and nutrient utilization

Ingredients:

• 1 medium sweet potato, roasted

• ½ cup cooked chickpeas

• ½ cup brown rice or quinoa

• 1 tsp turmeric + pinch of black pepper

• 1 clove garlic + ½ inch grated ginger

• 2 tbsp coconut yogurt on top

• Optional: chopped coriander, lime juice

Absorption tip: Black pepper enhances curcumin absorption from turmeric by up to 2,000%.

What’s Next

For now, try this 1-day reset and feel the difference in your energy, mood, and digestion—without changing what you eat, just how you eat it.

Eat smarter, absorb more, and thrive,
Live Better, Live Plant-Based 🌱

P.S. Don’t miss the most delicious and nourishing evening wind-down tea below.