The 30 Day Breakfast Challenge

Start your day off with this collection of plant-based breakfast recipes! 

How it works

Your challenge is this:

Eat a plant-based breakfast every morning for 30 days!

These will be quick and easy recipes throughout the week, and then on each Sunday, we’ll spend a bit more time making a special breakfast!

All recipes, shopping lists, instructions and prep guidelines will be provided for you.

To reduce the length of your shopping list, we’ll make each recipe twice during the week, with the exception of the Sunday breakfast.

To reduce the length of your shopping list, we’ll make each recipe twice during the week, with the exception of the Sunday breakfast.

 

 

 

Please note, this is just a sample of how I eat. This is not nutritionist-designed nor doctor-approved meal plan. Feel free to adjust to suit you.

 

Breakfast Calendar

Here’s what we’ll be making!

Click to enlarge!

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phone for reference.

Shopping list

If you can buy your nuts and seeds in bulk (e.g. 1 kg) and get your
pantry items sorted, your subsequent shopping lists will be much easier.

Days 1-5

Fresh:

500ml coconut yoghurt or coconut kefir
2 handfuls of berries
1 banana 
1 sweet potato
1 avocado
1 white onion
2-3 mid-sized vine tomatoes
50g mushrooms
Handful fresh dill
1 garlic cloves
Squeeze lime juice

Pantry:

1.5 cups chopped dates (250g)
1 tin chickpeas (240g drained weight)
1 cup desiccated coconut (160g)
1 cup nuts – I used almonds
1 cup seeds of choice
2 tbsp coconut oil
1 tsp avocado oil
1 tbsp cacao or 100% cocoa powder
1.5 tbsp gluten-free flour
1 tsp paprika
1 tsp nutritional yeast
Himalayan salt
Black pepper

Optional:

2-4 teaspoons of psyllium hulls or slippery elm powder.
DIY Granola, superfoods of choice (goji berries etc) or toppings such as coconut flakes.
1/4 can tinned ackee* (Jamaican fruit), chickpea tempeh or tinned harts of palm.

*Unripe ackee, along with the rind and seeds, contains a poison called hypoglycin. The FDA control ackee import into the US, though other countries do not have the same regulations.

 

 

 

 

Days 6-10

Fresh:

1 banana or 2 small handfuls of berries
2 pears
2 cups nut milk (400ml)

Pantry:

1/2 cup chia seeds
3 small handfuls of chopped dates or figs
0.5 tsp vanilla extract
1.75 cup oats (165g)
2 tsp ground almonds
Topping of a few pecans
35g flaked almonds
Cinnamon
Ground ginger
Drizzle date syrup
40g nuts (I used pecan)
90g seeds (I used 40g sunflower, 25g sesame, and roughly 18g each chia and pumpkin)
15g dried cranberries
15g coconut flakes
1 tbsp date syrup
0.5 tbsp coconut oil
Pinch of ground cloves

 

Prep Guidelines

Day 0

You can make the energy balls the day before if you’d like (or anytime in advance and store in the freezer).
.
Either way, soak 1/2 cup (80g) nuts of your choice. To soak, place the nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 7 hours.
.
Since we’re having two versions of the energy balls, follow the original recipe and then split the mixture in half and add your cacao or cocoa to one half.

Day 2

Soak 1 small handful of nuts of your choice (I use almonds) overnight.
.
To soak, place the nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 7 hours.

Day 4

Soak 1 small handful of nuts of your choice (I use almonds) overnight.
.
To soak, place the nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 7 hours.

Day 5

Day 7

Day 9

Soak 150g nuts (I used pecans). To soak, place nuts in a bowl, cover with filtered water and place in the fridge. Soak for at least 7 hours.

Remember, this is meant to be lighthearted and fun! So don’t let yourself get stressed or overwhelmed if you can’t get an ingredient or miss a day. Just do what you can. Substitute ingredients if you’d like. The main aim here is to introduce try new recipes and get more plants into your day.

 

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