30-Day Vegetarian Meal Plan
Optimized for: High AMY1 expression, TAS2R38 sensitivity adaptation, lactose-free options available
This plant-based meal plan focuses on nutrient-dense whole foods, complex carbohydrates for sustained energy, and bitter vegetables prepared to enhance palatability.
Week 1: Foundation Building
Monday
Breakfast: Overnight oats with berries and almond milk
Lunch: Rainbow Buddha bowl with roasted vegetables
Dinner: Lentil curry with brown rice
Snack: Hummus with carrots
Tuesday
Breakfast: Avocado toast on whole grain bread
Lunch: Greek chickpea salad
Dinner: Whole grain pasta with roasted vegetables
Snack: Mixed nuts and seeds
Wednesday
Breakfast: Smoothie bowl with spinach and banana
Lunch: Sweet potato and black bean burrito bowl
Dinner: Stuffed bell peppers with quinoa
Snack: Apple with almond butter
Thursday
Breakfast: Chia pudding with coconut milk
Lunch: Vegetable and lentil soup with whole grain roll
Dinner: Eggplant and zucchini lasagna (dairy-free)
Snack: Roasted chickpeas
Friday
Breakfast: Whole grain toast with cashew cream
Lunch: Falafel salad with tahini dressing
Dinner: Mushroom and barley risotto
Snack: Dark chocolate and walnuts
Saturday
Breakfast: Vegetable omelet with nutritional yeast
Lunch: Grain bowl with hemp seeds
Dinner: Vegetable stir-fry with tofu and brown rice
Snack: Homemade trail mix
Sunday
Breakfast: Pancakes with berry compote (oat flour)
Lunch: Roasted vegetable and hummus wrap
Dinner: Lentil curry with sweet potato
Snack: Coconut yogurt with granola
Week 2: Protein Diversity
Monday
Breakfast: Protein smoothie with plant protein powder
Lunch: Black bean and sweet potato tacos
Dinner: Mushroom stroganoff with whole wheat noodles
Snack: Edamame with sea salt
Tuesday
Breakfast: Buckwheat porridge with nuts and seeds
Lunch: Tempeh and vegetable curry
Dinner: Stuffed portobello mushrooms with quinoa
Snack: Pumpkin seeds and dried fruit
Wednesday
Breakfast: Muesli with plant milk and fresh fruit
Lunch: Chickpea flour pancakes with vegetables
Dinner: Vegetable and bean chili with cornbread
Snack: Sunflower seed butter on rice cakes
Thursday
Breakfast: Green smoothie with spirulina
Lunch: Lentil and vegetable soup
Dinner: Cauliflower steaks with tahini sauce
Snack: Roasted pumpkin seeds
Friday
Breakfast: Quinoa breakfast bowl with berries
Lunch: Veggie burger with sweet potato fries
Dinner: Ratatouille with polenta
Snack: Cashew cream with fruit
Saturday
Breakfast: Chia seed breakfast pudding
Lunch: Buddha bowl with hemp hearts
Dinner: Vegetable paella with saffron
Snack: Coconut energy balls
Sunday
Breakfast: French toast with coconut cream
Lunch: Vegetable sushi bowl
Dinner: Eggplant curry with brown rice
Snack: Dates stuffed with nut butter
Week 3: Bitter Vegetable Integration
Monday
Breakfast: Green juice with apple and ginger
Lunch: Arugula and quinoa salad with lemon dressing
Dinner: Honey-glazed Brussels sprouts with lentils
Snack: Kale chips
Tuesday
Breakfast: Bitter greens smoothie with mango
Lunch: Dandelion green salad with sweet dressing
Dinner: Roasted radicchio with balsamic glaze
Snack: Dark chocolate with sea salt
Wednesday
Breakfast: Endive and fruit salad
Lunch: Watercress soup with coconut milk
Dinner: Broccoli rabe pasta with garlic
Snack: Roasted bitter melon chips
Thursday
Breakfast: Collard green wrap with hummus
Lunch: Chicory and bean salad
Dinner: Stuffed cabbage rolls with quinoa
Snack: Grapefruit with honey
Friday
Breakfast: Spinach and berry smoothie bowl
Lunch: Bitter greens pizza with cashew cheese
Dinner: Turnip and carrot mash with herbs
Snack: Radish with almond butter
Saturday
Breakfast: Rocket (arugula) and avocado toast
Lunch: Escarole and white bean soup
Dinner: Roasted beets with orange glaze
Snack: Fennel with lemon
Sunday
Breakfast: Mustard greens in a fruit smoothie
Lunch: Bok choy stir-fry with sweet sauce
Dinner: Grilled eggplant with pomegranate molasses
Snack: Olives and nuts
Week 4: Integration & Balance
Monday
Breakfast: Complex grain porridge with fruit
Lunch: Rainbow Buddha bowl
Dinner: Vegetable curry with whole grain naan
Snack: Energy balls with superfoods
Tuesday
Breakfast: Veggie-packed omelet
Lunch: Mediterranean grain salad
Dinner: Stuffed zucchini boats
Snack: Hummus with vegetable sticks
Wednesday
Breakfast: Smoothie with all food groups
Lunch: Lentil and vegetable curry
Dinner: Roasted vegetable medley with quinoa
Snack: Trail mix with dark chocolate
Thursday
Breakfast: Overnight oats with superfoods
Lunch: Vegetable and bean burrito
Dinner: Mushroom and grain risotto
Snack: Roasted seeds and nuts
Friday
Breakfast: Green smoothie bowl
Lunch: Vegetable sushi with brown rice
Dinner: Eggplant parmesan (dairy-free)
Snack: Coconut yogurt with berries
Saturday
Breakfast: Whole grain pancakes with fruit
Lunch: Grain and vegetable soup
Dinner: Vegetable paella with saffron
Snack: Date and nut energy bars
Sunday
Breakfast: Celebration breakfast bowl
Lunch: Favorite recipe from the month
Dinner: New recipe exploration
Snack: Treat yourself option
Success Tips for Your Vegetarian Plan
- Prep on Sundays: Cook grains, chop vegetables, and prepare snacks
- Protein Combinations: Pair legumes with grains for complete proteins
- Bitter Vegetable Strategy: Start with sweet marinades and gradually reduce sweetness
- Lactose-Free Options: Use plant milks, nutritional yeast, and cashew cream
- Carb Processing: Focus on complex carbs to optimize your AMY1 advantage