Sunday action: defrost portion #1 before bed. 10 seconds. Don't skip — Monday lunch depends on it.
Monday
Optional WorkoutDefrost Day 1Seaweed Day 1/5
2 Plenty Good meals. Defrosted stew portion #1 ready. Seaweed at lunch. Beet juice if training. Zinc if training. Move frozen portion #2 to fridge tonight.
⏬ Frozen portion #1 ready to reheat. Move portion #2 to fridge tonight for Tuesday.
Meals & Timing
Morning Ritual9:00 AM
Ashwagandha + lion's mane tea with honey
Daily.
BrainAnti-inflam
Breakfast9:15 AM
GF oats + pear + watermelon juice + collagen
Warm oats, pear, hemp milk, agave. 8 oz watermelon juice + collagen daily.
EnergyGutAnti-inflam
SupplementWith breakfast
Multivitamin · Vitamin D3 · Algae Omega-3
Daily trio with breakfast.
SupplementNew
Lunch1:00 PM
Plenty Good #2 + defrosted stew + seaweed 🌿
Plenty Good + defrosted stew warmed. Seaweed (1 serving) crumbled over stew. B12 + iodine boost.
ProteinGutAnti-inflamNew
SupplementWith lunch
Magnesium + Zinc (if training today)
Zinc only if Monday is your optional workout day.
Supplement
Kombucha + Chia2:30 PM
16 oz kombucha + soaked chia
Daily gut routine.
GutBrain
Beet Juice (if training)3:30–4:00 PM
12 oz beet juice 🫀
If training today: drink 2–3 hrs before session for peak nitric oxide. Skip on rest days.
Beet juiceWorkoutNew
Pre-workout (if training)5:00 PM
GF toast + peanut butter + banana + electrolytes
If training: go-to pre-workout. Skip if rest day.
EnergyWorkout
Dinner7:30 PM
Plenty Good #3 + sautéed garlic greens
Plenty Good reheated. 3-min garlic microgreen sauté alongside.
ProteinGutAnti-inflam
Recovery / CreatinePost-workout or 8:30 PM
Ritual protein smoothie + creatine
If trained: warm hemp milk + Ritual + creatine. If rest: warm milk + creatine only.
ProteinWorkoutNew
Key nutrients today
Protein
~92g
Fiber
~37g
B12
~5.0μg
Iodine (seaweed)
~55mcg
Omega-3 EPA/DHA
Optimal
B12 boost: multivitamin + seaweed (130% DV) + fortified hemp milk = well above daily target on all weekdays.
Tuesday
Workout DayDefrost Day 2Beet Juice DaySeaweed 2/5
Confirmed workout day. 2 Plenty Good meals. Seaweed at lunch. Beet juice 3:30pm. Zinc today. Creatine post-workout. Highest-nutrition day of the week.
⏬ Frozen portion #2 ready (moved last night). Reheat from defrosted or directly from frozen (+5 min on stove).
Last Plenty Good of the week. Day-1 fresh stew alongside — best stew of the week. Seaweed for B12 + iodine.
ProteinGutAnti-inflamNew
SupplementWith lunch
Magnesium (2 caps) + Zinc (1 cap)
Workout day — zinc taken.
Supplement
Kombucha + Chia2:30 PM
16 oz kombucha + soaked chia
Daily gut routine.
Gut
Beet Juice ⚡3:30 PM
12 oz beet juice 🫀
2–2.5 hrs before session. Consistent nitrate loading on all 3 confirmed workout days.
Beet juiceWorkoutNew
Pre-workout5:00 PM
GF toast + peanut butter + banana + electrolytes
Go-to pre-workout.
EnergyWorkout
Dinner8:00 PM
Fresh stew + black rice + garlic greens
Fresh day-1 stew. Black rice. 3-min garlic greens sauté. Best post-workout dinner of the week.
ProteinGutAnti-inflam
Recovery + CreatineWithin 60 min post-workout
Ritual protein smoothie + creatine
Warm hemp milk + Ritual + 3–5g creatine.
ProteinWorkoutNew
Key nutrients today
Protein
~97g
Fiber
~39g
Iron
~21mg
B12
~5.2μg
Omega-3 EPA/DHA
Optimal
Thursday is your reward day — fresh stew, last Plenty Good of the week, beet juice, and a strong workout. System fully operational.
Friday
Optional WorkoutFridge Day 2Seaweed Day 5/5 ✓
No Plenty Good today — fully stew-fed. Optional workout. Seaweed at lunch — final day of 5 this week. Beet juice if training. Lightest effort day of the week.
No Plenty Good today — stew carries the load. Generous portion + black rice. Final seaweed day of the week.
ProteinGutAnti-inflamNew
SupplementWith lunch
Magnesium + Zinc (if training)
Zinc if Friday training. Magnesium daily.
Supplement
Kombucha + Chia2:30 PM
16 oz kombucha + soaked chia
Daily gut routine.
Gut
Beet Juice (if training)3:30 PM
12 oz beet juice 🫀
Optional 4th beet juice day if training. Skip if rest.
Beet juiceWorkoutNew
Pre-workout (if training)5:00 PM
GF toast + peanut butter + banana
If training today.
Energy
Dinner7:30 PM
Stew + black rice + microgreens sauté
Generous stew. Black rice. 3-min microgreen sauté replaces Plenty Good veg variety.
ProteinGutAnti-inflam
CreatinePost-workout or 8:30 PM
Protein smoothie + creatine or creatine in warm milk
If trained: Ritual + creatine. If rest: creatine in warm milk. Daily consistency matters.
ProteinNew
5/5 seaweed days complete. Omega-3 daily all week. Creatine accumulating — you'll notice the difference by weeks 3–4.
Saturday
Workout DayFridge Day 3Beet Juice Day
Confirmed workout day. No Plenty Good. No seaweed (5 weekday servings complete). Beet juice 3:30pm. Eat generously — highest-energy day of the week.
Meals & Timing
Morning Ritual9:00 AM
Ashwagandha + lion's mane tea with honey
Daily.
BrainAnti-inflam
Breakfast9:15 AM
GF oats + spiced apple + watermelon juice + collagen
Weekend treat: warm diced apple with cinnamon in pan, stir into oats. Hemp milk, agave. Watermelon juice + collagen daily.
EnergyGutAnti-inflam
SupplementWith breakfast
Multivitamin · Vitamin D3 · Algae Omega-3
Daily trio.
SupplementNew
Lunch12:30 PM
Large stew bowl + black rice
Generous Saturday lunch — workout day. Higher fuel needs. Two ladles of stew if needed. Don't undereat.
ProteinGutAnti-inflam
SupplementWith lunch
Magnesium (2 caps) + Zinc (1 cap)
Workout day — zinc taken.
Supplement
Kombucha + Chia2:30 PM
16 oz kombucha + soaked chia
Daily gut routine.
Gut
Beet Juice ⚡3:30 PM
12 oz beet juice 🫀
3rd confirmed workout beet juice day — completes the week. 2–2.5 hrs before session.
Beet juiceWorkoutNew
Pre-workout5:00 PM
GF toast + peanut butter + banana + electrolytes
Consider GF bagel + PB for longer sessions today.
EnergyWorkout
Dinner8:00 PM
Stew + black rice + garlic greens sauté
Post-workout. Generous stew, black rice, garlic greens. High protein, anti-inflammatory, warming.
ProteinGutAnti-inflam
Recovery + CreatineWithin 60 min post-workout
Ritual protein smoothie + creatine
Warm hemp milk + Ritual + creatine. Saturday recovery is critical — heaviest training day.
ProteinWorkoutNew
Key nutrients today
Protein
~97g
Fiber
~37g
Iron
~20mg
Omega-3 EPA/DHA
Optimal
B12
~4.0μg
Sunday night reminder: move frozen portion #1 to fridge before bed — sets up Monday lunch. 10 seconds.
Supplements
Full Stack4 New Additions
Complete supplement schedule with timing and rationale for each item.
Daily supplements
Multivitamin
2 caps (⅓ serving) · With breakfast daily
Broad micronutrients. B12, D, zinc at ⅓ dose. On month-off cycles: keep D3, Mg, Omega-3, Creatine going. Consider working toward 3 caps.
Vitamin D3
1,000 IU · With breakfast daily (year-round)
Critical for vegan athletes. Take with fat — hemp milk provides it. Keep even on multivitamin-off months.
Magnesium
2 caps (270mg) · With lunch daily
Muscle recovery, sleep quality, energy. Most important supplement to maintain year-round. Don't skip on rest days.
Zinc
1 cap (15mg) · With lunch, workout days only (2–4x/week)
Take Tue, Thu, Sat + 1 optional day. Skip rest days. Your multivitamin contributes a small amount daily at ⅓ dose.
Collagen
1 scoop · With watermelon juice daily
Dermatologist recommended. Watermelon juice vitamin C enhances collagen synthesis — good pairing.
New additions ★
Algae Omega-3 NEW
Per brand instructions (EPA+DHA) · With breakfast daily
Take with fat for best absorption. Closes the biggest nutritional gap in a vegan athlete diet. EPA + DHA direct — not ALA conversion. Brain performance, anti-inflammation, heart health.
Creatine Monohydrate NEW
3–5g daily · Post-workout in smoothie (training days) · Anytime in warm milk (rest days)
Completely absent from vegan diets naturally. Supports muscle performance AND cognitive function. Takes 2–4 weeks to fully saturate — daily consistency matters more than timing.
Seaweed snack NEW
1 serving · Mon–Fri (5x/week) · With lunch
B12 (130% DV) + iodine (35% DV) per serving. Two hardest vegan nutrients to source. Thyroid support, energy regulation, metabolism. Eat warm — crumble over stew or alongside miso broth.
Beet juice NEW
12 oz · Tue/Thu/Sat + 1 optional · ~3:30 PM
Dietary nitrates → nitric oxide → improved blood flow, lower oxygen cost, reduced fatigue. Drink 2–2.5 hrs before workout for peak effect. One of the most evidence-backed ergogenic foods.
Quick Reference
System Overview
Weekly at a glance
Workout days
Confirmed:Tuesday · Thursday · Saturday
Optional 4th:Monday · Wednesday · or Friday
Plenty Good meals (8/week)
Sunday:#1 — early dinner
Monday:#2 lunch · #3 dinner
Tuesday:#4 lunch · #5 dinner
Wednesday:#6 lunch · #7 dinner (by 7:15!)
Thursday:#8 lunch (last of week)
Fri & Sat:Stew only
Freeze system
Wed night:Cook + freeze 2 portions
Thu–Sun:Fridge stew (days 1–4)
Sun night:Move frozen #1 → fridge
Mon:Use defrosted #1
Mon night:Move frozen #2 → fridge
Tue:Use defrosted #2
Seaweed & beet juice schedule
Seaweed:Mon Tue Wed Thu Fri (5x, with lunch)
Beet juice:Tue Thu Sat + 1 optional (3:30 PM)
Pre-workout go-to
Standard:GF toast + PB + banana (60–90 min before)