Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

28 Day
High Raw Vegan Meal Plan
(High Raw - Fruit Based - Low Fat - ABUNDANCE)

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

WATER: Aim to drink 2-4L per day… depending on your activity level and the climate you live
in, adjust accordingly!
DISCLOSURE OF MEAL SUGGESTIONS: The suggested meal amounts are of course not set in
stone. Please adjust accordingly to your appetite. If you are still hungry, eat more! There is
no calorie restriction or portion controlling, so always eat until satisfaction.
Sticking to whole foods is the best way to provide your body with the correct nourishment
and fuel that it needs to thrive. When you eat whole foods, your body will feel more satisfied
because whole foods are just what nature provides us. When we eat the foods we were
meant to eat our bodies know exactly what to do with those foods we feed it. Our bodies
have an easier time to digest and absorb, and metabolise those foods because they are
natural foods made from Mother Earth, full of fibre, water, antioxidants, phyto-nutrients,
phyto-chemicals, enzymes, vitamins, minerals etc. Everything our body needs to be healthy
and well! So eat as much as you feel you need.
SKEPTICAL OF FRUIT SUGAR? The fructose in fruit is what drives the water molecules into
the cells and brings true hydration. Fruit cleanses the body and in particular the lymphatic
system; it deeply nourishes the nervous system and brain. A high fruit diet is the best way to
regenerate and heal your body. Fruit does not spike insulin when consumed correctly and it
is actually used in the treatment of diabetes. Fruit makes your life sweet, literally. Eating a
high fruit diet will not only regenerate you on a cellular level, it also open you up the
sweetness of life and shift your consciousness. Simple sugars found in raw fruits are the
main fuel for the body. These sugars are as essential to the body to function optimally. It
helps to run the body via the cells. This is one reason why the body becomes stronger,
vibrant and more energetic on these foods.
Glucose is the primary source of energy for the body, every cell in the human body runs on
glucose. Glucose and Fructose are both simple sugars and when partnered together in a
whole, raw food like FRUIT it is the perfect fuel for our species.
"We crave sugar and sweet things for a reason. It’s also critical to know this undiscovered
truth: every nutrient we need can not be absorbed unless it is accompanied by glucose! That
means that no matter how many supplements you eat or how organic or pure your food is,
unless you have enough glucose to deliver the nutrients into your cells, they won’t be helping
you.... The reason too much fat in the diet is problematic with fruit consumption, and the
reason people may point the finger at the fruit, is that the sugar has nowhere to go. When
your blood is filled up with that much fat nonstop, even the healthiest kinds, your liver
becomes congested with fat cells from year after year of consuming a high-fat diet. Your liver
has to exhaust itself creating the bile composition and amount necessary to help prevent
your high-fat diet from hurting you...and your liver starts to break down and its reserves
begin to diminish. Over time, this leads to weight gain and a whole host of illnesses and
symptoms....Before you believe information someone is about to tell you, make sure you
think twice. Fruit is not the enemy. In fact, it is the exact opposite. Fruit is our saviour and I
have seen it save peoples’ lives time and time again." -- Anthony William

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

CALORIES IN VS. CALORIES OUT…

A calorie is just a unit of measurement. Our bodies don't recognize just "calories". It is SO
MUCH more complex then just that. It's way more important to focus on WHAT we eat, not
how many calories we eat.
Whole plant foods (especially fruits and vegetables) are the most perfect food for humans.
It's our species specific diet.
This is because fruits and vegetables are absorbed, assimilated, and metabolized, so purely,
efficiently, effectively in the human body. The body is an extremely smart bio-computer, it will
do it's thing properly with whole foods, and work It's magic. How your body reacts to these
foods is SO different when compared to eating foods that are not meant for humans to eat
(i.e. animal foods or processed foods).
If you have a healthy body, your body should easily be able to handle a few hundred extra
calories (of WHOLE plant foods) eaten each day that is not necessary energy for that day,
and then store it into your glycogen stores, without gaining fat.
The only way to eat "too much", (and eventually cause fat gain), will be if you are
CONSTANTLY and consistently stuffing food in your face to the point of feeling sick and/or
painfully uncomfortable, at every meal. Eating an excess to this extreme will eventually
cause fat gain. But no “normal” human would do this right? SO just eat as much as you care
for whilst listening to your hunger signals. If some of these meals are not enough just eat
more. There is no restriction here. And if some of these meals are too much, don’t eat it all.
Simple. 😊

EACH MORNING: I suggest drinking 1L of filtered lemon water upon rising, (if you don’t
already). Squeeze the juice of ½ lemon OR lime into your 1L of water. Drink this just after
waking up. 😊

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Kitchen Tools Needed:

 Food processor  Oven
 High speed blender  Steamer
 Sharp knife  Peeler
 Cutting board  Spatula
 Spirilizer OR grater  Whisk

Snack Ideas… for that mid-day hunger!

 Bananas  Jackfruits  Prunes
 Apples  Grapes  Persimmons
 Pears  Plums  Kiwis
 Berries  Peaches  Cucumbers
 Oranges  Nectarines  Tomatoes
 Clementines  Apricotes  Sweet peppers
 Papayas  Dates (capsicum)
 Dragon fruits  Dried figs  Zucchinis
 Pineapples  Dried
 Mangoes mulberries

Homemade Oil-Free Hummus

INGREDIENTS:
 2-4 cups of cooked chickpeas
 2-4 tbsp of tahini
 The juice of 1-3 lemons
 1 or 2 cloves of garlic
 salt & pepper to taste
DIRECTIONS:
Simply add all of these ingredients to your blender or food processor, and blend it all up
until creamy and smooth. You can add 1-4 tbsp of water as you blend to fix the consistency
to your liking. Voila!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

The foods in this meal plan include: • Mixed baby greens

• Parsley & Cilantro
Fruits:
• Broccoli
• Bananas • Asparagus
• Apples • Purple cabbage
• Medjool dates • Bok choy
• Papayas • Snow peas
• Fresh blueberries • Mushrooms
• Plums
• Apricotes Root Vegetables:
• Nectarines
• Watermelons • Sweet potatoes
• Mangoes • White potatoes
• Pineapples • Pumpkin
• Dragon fruits (pitaya) • Spaghetti squash
• Pears • Carrots
• Jackfruit • Fresh garlic
• Grapes • Green onions
• Oranges Beans:
• Clementines
• Lemons  Red kidney beans (cooked)
• Frozen mango chunks  White butter beans (cooked)
• Frozen papaya chunks  Chickpeas (cooked)
• Frozen peach chunks Extras:
• Frozen wild blueberries
• Frozen mulberries • Barley grass powder
• Frozen blackberries • Spirulina powder
• Frozen strawberries • Homemade Oil-free hummus
• Cucumbers (see recipe on page 4)
• Sweet peppers (capsicum) • Tahini
• Baby tomatoes • Mustard
• Large tomatoes • Low sodium marinara sauce
• Zucchinis • Blackstrap molasses
• Avocados • Carob powder OR cacao powder
• Pure vanilla bean powder
Vegetables: • Nori sheets
• Green leaf lettuce • Rice paper wraps
• Romaine leaf lettuce • Onion powder
• Ice berg lettuce • Hot chili powder
• Kale • Maple Syrup
• Baby spinach • Tomato paste

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 1
Breakfast: Chocolate Banana Ice Cream with Frozen
Blackberries
 5-8 frozen bananas
 2-4 tbsp carob powder OR cacao powder
 1 cup frozen blackberries, sliced
Blend the frozen bananas, and cacoa powder, in your food
processor or high speed blender, until creamy smooth. Pour into
your serving bowl, and sprinkle over the frozen blackberries. Enjoy!

Lunch: Papaya Feast

 1-2 large papaya(s), sliced

Slice your papaya in half and scoop out the creamy deliciousness
with a spoon.

Dinner: Spicy Bean Hummus Veggie Salad with Apples & Dates
 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large tomato, chopped
 1 cup chopped broccoli, steamed
 1 large carrot, chopped & steamed
 1 cup shredded purple cabbage, steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: 1 cup cooked red kidney beans + 2 tbsp tahini +
the juice of 1 lime + ½ tsp hot chili powder (blended
together)
 3 apples, sliced + 5-10 medjool dates, pitted
First add your leafy greens to your bowl, then top it with all of your steamed veggies. Blend
up your salad dressing ingredients until smooth, then place that over the salad. Mash it all
into the leaves and veggies well until it’s all coated in the creamy bean paste dressing! Place
your apples & dates into a separate bowl. Eat your apples & dates first, then wait at least 15
minutes until tucking into your veggie salad. This is most optimal for digestion. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 2
Breakfast: Mango Feast
 4-7 mangoes, sliced & chopped
Place your sunshine fruits onto your plate and dig in!

Lunch: Apples & Dates

 3-5 medium apples, chopped
 5-8 medjool dates, pitted

Add your fruits to your bowl and devour!

Dinner: Creamy Potato Mixed Veggie Salad

 1 head romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 large carrot, chopped & steamed
 1 cup baby tomatoes, chopped
 1 cup of snow peas, steamed
 2 cups of chopped broccoli, steamed
 700g-1000g of potatoes, chopped & baked
 Dressing: 2 tbsp tahini + 1 zucchini (peeled/chopped) +
the juice of 1 lemon (blended together)
Begin by laying your chopped potato chunks out on a tray lined with parchment paper. Pop
them into the oven to bake at 225C for 35-45 minutes, until crispy. Add your leafy greens
into your salad bowl. Then add on top all of your steamed veggies. Blend up your dressing
ingredients. Then add your crispy potato chunks to your salad. Pour the tahini dressing all
over, and mash it all into the leaves & potato chunks, until coated well. Devour.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 3
Breakfast: Watermelon Feast
 1 medium or ½ large watermelon, chopped
Chop up your juicy fruit, toss the chunks into the bowl, and dig in!

Lunch: Mango Nice Cream & Mulberry Nice Cream

 4-6 frozen bananas
 1-2 cup(s) frozen mango chunks
 1-2 cup(s) frozen mulberries
First blend half of the frozen bananas with the frozen mango
chunks, in your food processor or high speed blender, until creamy
smooth. Place into your serving bowl, and pop this bowl into the
freezer for now. Next, blend up the other half of the frozen bananas
with the frozen mulberries, in your food processor or high speed
blender, until creamy smooth. Take your serving bowl out of the
freezer, and add the mulberry nice cream into the same bowl next
to your mango nice cream. Top it with some more frozen mango
chunks & frozen mulberries if desired.

Dinner: Avocado Mixed Veg Salad with Baked Sweet Potatoes

 1 head of red leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large tomato, chopped
 3 stalks of green onions, chopped
 1 cup chopped purple cabbage, steamed
 1 large carrot, chopped & steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: ½ avocado, mashed + the juice of 1 lemon
 700g-1000g of sweet potatoes, chopped & baked
Begin by laying your chopped sweet potato chunks out on a tray lined
with parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes, until
crispy. Add your leafy greens into your salad bowl. Then add on top all of your steamed
veggies. Add on the avocado with the lemon juice and mash it all into the salad. Serve with
your cooked sweet potatoes, and enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 4
Breakfast: Grapes & Apples
 2-4 cups red grapes
 4-6 medium apples, chopped
Simply add your fruity gems to your bowl and dig in.

Lunch: Blueberries, Dates, and Cucumber

 2 cups fresh blueberries
 8-12 medjool dates, pitted
 1 large cucumber, chopped
Add your fruity pebbles to your plate and enjoy!

Dinner: Creamy Tahini Veggie Salad with Pink Dragon Fruits (Pitaya) and
Cherimoyas
 1 head of romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 cup baby tomatoes, chopped
 1 large handful of fresh sprouts or microgreens
 1 large carrot, chopped & steamed
 1 cup chopped broccoli, steamed
 1 cup chopped mushrooms, steamed
 1 cup snow peas, steamed
 Dressing: 3 tbsp tahini + the juice of 1 lemon (whisked
together)
 3-4 pink dragon fruits (pitaya), peeled/chopped + 3-4
cherimoyas, peeled/chopped
Add your leafy greens into your salad bowl. Then add on top all of your steamed veggies.
Pour over the lemon tahini dressing and mix it all up into the salad. Add your pink dragon
fruits and cherimoyas to a separate bowl. Eat the fruits first, wait about 15 minutes, then
munch away on your salad, this is best for good digestion and a happy tummy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 5
Breakfast: Papaya & Pink Dragon Fruits (Pitaya)
 1-2 large papaya, peeled/chopped
 3-5 pink dragon fruits (pitaya), peeled/chopped
Simply plate your juicy fruits and enjoy!

Lunch: Apples & Kiwi

 3-5 medium apples, chopped
 4-6 kiwis, chopped
Add these fruits to your bowl and much away.

Dinner: Creamy Pumpkin Salad with Baked Sweet Potatoes

 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large red bell pepper, sliced & steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: 1 cup baked pumpkin + ½ large cucumber
(peeled/chopped) + the juice of 1 lemon + 2 tbsp of tahini
(blended together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a tray lined with
parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes, until crispy.
Add your leafy greens into your salad bowl. Then add on top all of your steamed veggies.
Blend together your salad dressing ingredients, then pour it over the salad. Adding in all of
the baked pumpkin to the salad too. Enjoy this creamy pumpkin salad with your baked
sweet potatoes on the side.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 6
Breakfast: Sweet Green Banana Ice Cream
 4-6 frozen bananas
 2-4 medjool dates, pitted
 1 cup frozen mango chunks
 1 cup frozen peach chunks
 1-2 tsp barley grass powder
 1-2 tsp spirulina powder
 2 large handfuls of kale
Blend the all of these ingredients in your food processor or high speed blender, until creamy
smooth. Pour into your serving bowl and tuck in!

Lunch: Mango Feast

 4-7 mangoes, sliced & chopped
Place your sunshine fruits onto your plate and dig in!

Dinner: Mixed Veggies with Creamy Tomato Dip

 1 head of ice berg lettuce, pulled apart
 1 cucumber, sliced
 2 large tomatoes, sliced
 1 large handful of asparagus, steamed
 1 large handful of bok choy, steamed
 Dressing: 3 tbsp tomato paste + 1 tbsp maple syrup + 1 tbsp
tahini (whisked together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a tray lined with
parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes, until crispy.
Add all your raw & steamed veg into your salad bowl. Lastly add in the creamy tomato dip to
your bowl, and dip all of your goodness in!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 7
Breakfast: Strawberry Papaya Banana Ice Cream
 5-8 frozen bananas
 1 cup frozen papaya chunks
 2 cups frozen strawberries, sliced
Blend the frozen bananas with all of the frozen papaya chunks and
most of the frozen strawberries, in your food processor or high speed
blender until smooth. Transfer to your serving bowl, and sprinkle on top
the remaining frozen strawberries.

Lunch: Apples & Pineapple

 3-5 medium apples, chopped
 1 large pineapple, peeled and chopped
Add these sunny fruits to your bowl and dig in!

Dinner: Mixed Veg Hummus Salad with Baked Pumpkin & Sweet Potatoes
 1 head of romaine leaf lettuce, chopped
 1 cup baby tomatoes, chopped
 3 stalks of green onions, chopped
 1 large carrot, chopped & steamed
 1 large zucchini, peeled/chopped & steamed
 1 cup snow peas, steamed
 1 cup of your homemade oil-free hummus
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks
on a tray lined with parchment paper. Pop them into the oven to
bake at 225C for 35-45 minutes, until crispy. Add your leafy
greens into your salad bowl. Then add on top all of your steamed
veggies. Dollop onto the hummus, and serve with your crispy
baked sweet potatoes/pumpkin.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 8
Breakfast: Apples & Dragon Fruits (Pitaya)
 3-5 medium apples, chopped
 2-3 dragon fruits, peeled/chopped
Add these fruity gems to your bowl and dig in!

Lunch: Papaya Feast

 1-2 large papaya(s), sliced

Slice your papaya in half and scoop out the creamy

deliciousness with a spoon.

Dinner: Mixed Veg Pumpkin Salad with “Pizza” Dressing & Baked Potatoes
 1 head of green leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 large tomato, chopped
 1 handful of parsley, chopped
 1 large carrot, chopped & steamed
 Dressing: 3 tbsp tomato paste + 1 tbsp maple syrup + the
juice of 1 lemon + 1 tsp dried basil + 1 tsp dried oregano +
½ tsp hot chili powder (whisked together)
 400g-700g pumpkin, chopped & baked
 500g-800g potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a
tray lined with parchment paper. Pop them into the oven to bake at
225C for 35-45 minutes, until crispy. Add your leafy greens into your
salad bowl. Then add on top all of your steamed veggies. Add in the
baked pumpkin and your “pizza” dressing and mix well. Serve this
salad with your baked potato chunks. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 9
Breakfast: Papaya & Pineapple
 1-2 large papaya(s), peeled/chopped
 1 large pineapple, peeled/chopped
Just plate these sunshine ingredients and devour!

Lunch: Pink Dragon Fruits (Pitaya)

• 5-8 pink dragon fruits (pitaya), peeled/chopped
Plate these funky fruits and tuck in.

Dinner: Creamy Avocado Potato Salad

 1 head of romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 cup baby tomatoes, chopped
 1 large carrot, chopped & steamed
 2 cups chopped broccoli, steamed
 1 handful of asparagus, steamed
 Dressing: ½ an avocado + the juice of 1 lemon
 700g-1000g potatoes, chopped & baked
Begin by laying your potato chunks on a tray lined with parchment
paper. Pop them into the oven to bake at 225C for 35-45 minutes,
until crispy. Add your leafy greens into your salad bowl. Then add on
top all of your steamed veggies, and then lastly add in your crispy
potato chunks. Finally add the avocado and lemon juice and mash it
all in together well. Devour.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 10
Breakfast: Mango Nice Cream & Strawberry Nice Cream
 4-6 frozen bananas
 1-2 cup(s) frozen mango chunks
 1-2 cup(s) frozen strawberries
First blend half of the frozen bananas with the frozen mango chunks,
in your food processor or high speed blender, until creamy smooth.
Place into your serving bowl, and pop this bowl into the freezer for
now. Next, blend up the other half of the frozen bananas with the
frozen strawberries, in your food processor or high speed blender, until creamy smooth.
Take your serving bowl out of the freezer, and add the strawberry nice cream into the same
bowl next to your mango nice cream. Top it with some more frozen mango chunks & frozen
strawberries if desired.

Lunch: Pears & Grapes

 5-7 medium pears, sliced

 2-3 cups red grapes
Plate your goodies and tuck in.

Dinner: Tomato Broccoli Salad with Baked Sweet Potatoes

 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 cup baby tomatoes, chopped
 2 cups of chopped broccoli, steamed
 1 large carrot, chopped & steamed
 1 handful of bok choy, steamed
 Dressing: 3 tbsp tomato paste + 2 tbsp maple syrup + the
juice of 1 lemon (whisked together)
 700g-1000g of sweet potatoes, chopped & baked
Begin by laying your chopped potato chunks out on a tray lined
with parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes, until
crispy. Add your leafy greens into your salad bowl. Then add on top all of your steamed
veggies. Top with your tomato dressing and serve with your baked sweet potatoes.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 11
Breakfast: Chocolate Banana Ice Cream with Frozen Pink
Dragon Fruit (Pitaya)
 5-8 frozen bananas
 2-4 tbsp carob powder OR cacao powder
 1 cup frozen pink dragon fruit chunks
Blend the frozen bananas, and cacoa powder, in your food processor
or high speed blender, until creamy smooth. Pour into your serving
bowl, and add on top the frozen pink dragon fruit chunks. Enjoy!

Lunch: Mango Feast

 4-7 mangoes, sliced & chopped
Place your sunshine fruits onto your plate and dig in!

Dinner: Avocado Mixed Veg Salad with Baked Sweet Potatoes

 1 head of red leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large tomato, chopped
 3 stalks green onions, chopped
 1 cup chopped purple cabbage, steamed
 1 large carrot, chopped & steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: ½ avocado, mashed + the juice of 1 lemon
 700g-1000g of sweet potatoes, chopped & baked

Begin by laying your chopped sweet potato chunks out on a tray

lined with parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes,
until crispy. Add your leafy greens into your salad bowl. Then add on top all of your steamed
veggies. Add on the avocado with the lemon juice and mash it all into the salad. Serve with
your cooked sweet potatoes, and enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 12
Breakfast: Papaya & Pink Dragon Fruits (Pitaya)
 1-2 large papaya, peeled/chopped
 3-5 pink dragon fruits (pitaya), peeled/chopped
Simply plate your juicy fruits and enjoy!

Lunch: Blueberry Banana Ice Cream

• 4-7 frozen bananas
• 1-2 cups frozen blueberries
• 2-4 medjool dates, pitted
Blend all of these ingredients together in your food processor
or high speed blender, until smooth. Transfer to your serving
bowl, and sprinkle on top some more frozen blueberries if you
desire.

Dinner: Mixed Veggies with Creamy Tahini Dip

 1 head of ice berg lettuce, pulled apart
 1 cucumber, sliced
 2 large tomatoes, sliced
 1 cup of chopped broccoli, steamed
 1 large handful of bok choy, steamed
 Dressing: 2 tbsp tahini + 1 large zucchini (peeled/chopped)
+ the juice of 1 lemon + 1 clove of garlic (blended together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on
a tray lined with parchment paper. Pop them into the oven to bake
at 225C for 35-45 minutes, until crispy. Add all your raw &
steamed veg into your salad bowl. Lastly add in the creamy tahini
dip to your bowl, and dip all of your goodness in!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 13
Breakfast: Oranges, Blueberries, and Kiwis
 3-4 oranges, sliced
 5-7 kiwis, sliced
 2 cups fresh blueberries
Plate your fruity gems and tuck in.

Lunch: Apples & Dates

 3-5 medium apples, chopped
 5-8 medjool dates, pitted

Add your fruits to your bowl and devour!

Dinner: Crispy Potato Veggie Salad

 1 head of green leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 cup baby tomatoes, chopped
 1 handful of cilantro, chopped
 1 large carrot, chopped & steamed
 1 cup of chopped broccoli, steamed
 1 handful of bok choy, steamed
 700g-1000g of potatoes, chopped & baked
 Dressing: 1-3 tbsp of mustard
Begin by laying your potato chunks on a tray lined with
parchment paper. Pop them into the oven to bake at 225C for
35-45 minutes, until crispy. Add all your raw & steamed veg into
your salad bowl. When the potatoes are fully cooked, add them
into your salad along with the mustard and mix it up! Enjoy.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 14
Breakfast: Strawberry Blueberry Banana Ice Cream
 5-7 frozen bananas
 1-2 cup(s) frozen strawberries
 1-2 cup(s) frozen blueberries

Blend all of these ingredients (save a few frozen berries aside to top),
together in your food processor or high speed blender, until smooth.
Transfer to your serving bowl, and sprinkle on top the remaining
frozen berries.

Lunch: Papaya Feast

 1-2 large papaya(s), sliced

Slice your papaya in half and scoop out the creamy

deliciousness with a spoon.

Dinner: Pumpkin, Sweet Potatoes and Mixed Veggies with Hummus Dip
 1 head of romaine leaf lettuce, pulled apart
 1 cucumber, sliced
 2 large tomatoes, sliced
 1 cup of chopped broccoli, steamed
 1 large zucchini, (peeled/chopped), steamed
 1 cup snow peas, steamed
 Dressing: 1 cup of your homemade oil-free hummus
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a
tray lined with parchment paper. Pop them into the oven to bake at
225C for 35-45 minutes, until crispy. Add all your raw & steamed veg
into your salad bowl. Lastly add the hummus to your bowl, and dip all
of your goodness in!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 15
Breakfast: Mango Banana Ice Cream
 5-8 frozen bananas
 2 cups frozen mango chunks
Blend the frozen bananas and frozen mango chunks, in your food
processor or high speed blender, until creamy smooth. Pour into your
serving bowl, and add on top some more frozen mango chunks if you
desire. Enjoy!

Lunch: Kiwis & Blueberries

• 6-8 kiwis, sliced
• 2 cups fresh blueberries
Add your fruity pebbles to your bowl and dig in.

Dinner: Spicy Bean Hummus Veggie Salad with Apples & Dates
 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large tomato, chopped
 1 cup chopped broccoli, steamed
 1 large carrot, chopped & steamed
 1 cup shredded purple cabbage, steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: 1 cup cooked red kidney beans + 2 tbsp tahini + the
juice of 1 lime + ½ tsp hot chili powder (blended together)
 3 apples, sliced + 10 medjool dates, pitted
First add your leafy greens to your bowl, then top it with all of your
steamed veggies. Blend up your salad dressing ingredients until
smooth, then place that over the salad. Mash it all into the leaves and
veggies well until it’s all coated in the creamy bean paste dressing! Place your apples &
dates into a separate bowl. Eat your apples & dates first, then wait at least 15 minutes until
tucking into your veggie salad. This is most optimal for digestion. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 16
Breakfast: Watermelon Feast
 1 medium or ½ large watermelon, chopped
Chop up your watermelon, and enjoy!

Lunch: Strawberry Blackberry Banana Ice Cream with

Blackstrap Molasses
• 4-7 frozen bananas
• 1 cup frozen blueberries
• 1-2 cup(s) frozen strawberries
• 1 tbsp blackstrap molasses
Add the frozen bananas, frozen blueberries, and most of the frozen
strawberries, into your food processor or high speed blender, and
blend until creamy smooth. Place into your serving bowl, and top it with the rest of your
frozen strawberries, and drizzle over the blackstrap molasses.

Dinner: Creamy Pumpkin Salad with Baked Sweet Potatoes

 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large red bell pepper, sliced & steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: 1 cup baked pumpkin + ½ large cucumber
(peeled/chopped) + the juice of 1 lemon + 2 tbsp of tahini
(blended together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a
tray lined with parchment paper. Pop them into the oven to bake at
225C for 35-45 minutes, until crispy. Add your leafy greens into your salad bowl. Then add
on top all of your steamed veggies. Blend together your salad dressing ingredients, then
pour it over the salad. Adding in all of the baked pumpkin to the salad too. Enjoy this creamy
pumpkin salad with your baked sweet potatoes on the side.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 17
Breakfast: Sweet Green Banana Ice Cream
 5-8 frozen bananas
 2 large handfuls of baby spinach
 ½ tsp spirulina powder
 ½ tsp barley grass powder
 1 cup frozen blueberries
Blend the frozen bananas, spinach, and greens powders, in your food
processor or high speed blender, until creamy smooth. Pour into your serving bowl and top
with the frozen blueberries, enjoy!

Lunch: Jackfruit Feast

 3-5 cups of fresh jackfruit pods
Place the jackfruit in your bowl and devour.

Dinner: Mixed Veggies, Pumpkin & Sweet Potatoes with Creamy Tomato Dip
 1 head of ice berg lettuce, pulled apart
 1 cucumber, sliced
 2 large tomatoes, sliced
 1 large handful of asparagus, steamed
 1 large handful of bok choy, steamed
 Dressing: 3 tbsp tomato paste + 1 tbsp maple syrup + 1 tbsp
tahini (whisked together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on a
tray lined with parchment paper. Pop them into the oven to bake at
225C for 35-45 minutes, until crispy. Add all your raw & steamed
veg into your salad bowl. Lastly add in the creamy tomato dip to your
bowl, and dip all of your goodness in!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 18
Breakfast: Mulberry Nice Cream & Mango Nice Cream

 4-6 frozen bananas

 1-2 cup(s) frozen mango chunks
 1-2 cup(s) frozen mulberries
 ½ cup frozen strawberries
First blend half of the frozen bananas with the frozen mango chunks,
in your food processor or high speed blender, until creamy smooth. Place into your serving
bowl, and pop this bowl into the freezer for now. Next, blend up the other half of the frozen
bananas with the frozen mulberries, in your food processor or high speed blender, until
creamy smooth. Take your serving bowl out of the freezer, and add the
blackberry nice cream into the same bowl next to your mango nice cream.
Top it with some more frozen mango chunks, frozen mulberries, and the
frozen strawberries!

Lunch: Pink Dragon Fruits (Pitaya)

• 5-8 pink dragon fruits (pitaya), peeled/chopped
Plate these funky fruits and tuck in.

Dinner: Creamy Tahini Mixed Veg Salad with Baked Sweet Potatoes & Jackfruit
Seeds
 1 head of romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 large tomato, chopped
 ½ large cucumber, chopped
 1 large onion, chopped & steamed
 1 cup baby mushrooms, sliced & steamed
 Dressing: 3 tbsp tahini + the juice of 1 lemon (whisked
together)
 1 cup jackfruit seeds, boiled
 500g-800g sweet potatoes, chopped & baked
First lay out your sweet potato chunks on a tray lined with parchment paper. Pop them into
the oven to bake at 225C for 35-45 minutes, until crispy. Add your jackfruit seeds to a pot
with boiling water, have them boiling for about 30 minutes, until soft and tender. Add your
leafy greens into your salad bowl. Then add on top all of your steamed veggies. With the
tahini dressing. Serve this salad with your cooked jackfruit seeds and sweet potatoes. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 19
Breakfast: Mango Banana Ice Cream
 5-8 frozen bananas
 2 cups frozen mango chunks
Blend the frozen bananas and frozen mango chunks, in your food
processor or high speed blender, until creamy smooth. Pour into your
serving bowl, and add on top some more frozen mango chunks if you
desire. Enjoy!

Lunch: Apples, Dragon Fruits (Pitaya), and Papaya

 2-3 apples, chopped
 1 large papaya, peeled & chopped
 2-3 dragon fruits (pitaya), peeled & chopped
Add your fruits into your bowl and tuck in.

Dinner: Mixed Veggie Creamy Bean Hummus Salad with Jackfruit

 1 head of green leaf lettuce, chopped
 1 large handful of parsley, chopped
 3 large handfuls of mixed baby greens
 ½ large red bell pepper (capsicum), chopped & steamed
 1 cup chopped broccoli, steamed
 1 cup baby mushrooms, sliced & steamed
 Dressing: 1 cup cooked white beans + 2 tbsp tahini +
the juice of 1 lemon + 1 tsp onion powder (blended
together)
 2-3 cups fresh jackfruit pods
Add your leafy greens into your salad bowl. Then add on top all
of your steamed veggies. Dollop over the creamy bean
hummus, mix it up well, and then serve with the jackfruit. Be
sure to eat the jackfruit first, then wait at least 15 minutes
before digging into your hummus salad, for best digestion!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 20
Breakfast: Papaya Feast
 1-2 large papaya(s), sliced

Slice your papaya in half and scoop out the deliciousness with a
spoon.

Lunch: Apples, Dates, and Cucumber

 3-4 medium apples, chopped
 5-8 medjool dates, pitted
 ½ large cucumber, sliced
Add your fruits to your bowl and dig in.

Dinner: Avocado Mustard Mixed Veg Salad with Baked Sweet Potatoes
 1 head of romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 ½ large cucumber, chopped
 ½ large red bell pepper (capsicum), chopped & steamed
 1 large carrot, chopped & steamed
 1 cup snow peas, steamed
 Dressing: ½ an avocado + 1-3 tbsp mustard
 700g-1000g sweet potatoes, chopped & baked
First lay out your sweet potato chunks on a tray lined with parchment
paper. Pop them into the oven to bake at 225C for 35-45 minutes,
until crispy. Add your leafy greens into your salad bowl. Then add on
top all of your steamed veggies. Lastly add in the aovcado and
mustard and mash it all into the leaves well. Serve this salad with
your cooked sweet potato chunks and enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 21
Breakfast: Grapes & Apples
 3-5 medium apples, sliced
 2-3 cups grapes
Add your fruits to your bowl and devour!

Lunch: Pink Dragon Fruits (Pitaya)

 5-8 pink dragon fruits (pitaya), peeled/chopped
Plate these funky fruits and tuck in.

Dinner: Spicy Tomato Veggie Salad with Baked Squash & Sweet Potatoes
 1 head romaine leaf lettuce, chopped
 3 large handfuls of baby spinach
 ½ large red bell pepper (capsicum), chopped & steamed
 1 large carrot, chopped & steamed
 1 cup chopped broccoli, steamed
 1 cup snow peas, steamed
 Dressing: ½ cup low sodium marinara sauce + 1 tsp
onion powder + ½ tsp hot chili powder (whisked
together)
 400g-700g spaghetti squash, cut in half & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and your halved
spaghetti squash on a tray lined with parchment paper. Feel
free to spinkle your desired spices on your squash. Pop them
into the oven to bake at 225C for 35-45 minutes, until crispy. Add your leafy greens into your
salad bowl. Then add on top all of your steamed veggies. And then add onto your salad your
marinara dressing. Serve with your cooked sweet potatoes/squash. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 22
Breakfast: Raspberry Blackberry Banana Ice Cream
 4-6 frozen bananas
 2 cups frozen strawberries
 1-2 cup(s) frozen blackberries
 1 tsp pure vanilla bean powder
Add the frozen bananas, frozen blackberries, most of the frozen
strawberries, and vanilla bean powder, to your food processor or high
speed blender, blend until creamy smooth. Place into your serving bowl and top with the rest
of the frozen stawberries!

Lunch: Nectarines, Clementines, and Cucumber

 4-6 clementines, peeled & sliced
 5-7 nectarines, pitted & sliced
 ½ large cucumber, sliced
Add your spinach to your plate, then top with your bananas and
dates, then sprinkle over the top the cinnamon powder.

Dinner: Mixed Veg Hummus Salad with Baked Pumpkin & Sweet Potatoes
 1 head of romaine leaf lettuce, chopped
 1 cup baby tomatoes, chopped
 3 stalks of green onions, chopped
 1 large carrot, chopped & steamed
 1 large zucchini, peeled/chopped & steamed
 1 cup snow peas, steamed
 1 cup of your homemade oil-free hummus
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks on
a tray lined with parchment paper. Pop them into the oven to bake
at 225C for 35-45 minutes, until crispy. Add your leafy greens into
your salad bowl. Then add on top all of your steamed veggies.
Dollop onto the hummus, and serve with your crispy baked sweet
potatoes/pumpkin.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 23
Breakfast: Mango Nice Cream & Blackberry Nice Cream
 4-6 frozen bananas
 1-2 cup(s) frozen mango chunks
 1-2 cup(s) frozen blackberries
First blend half of the frozen bananas with the frozen mango chunks,
in your food processor or high speed blender, until creamy smooth.
Place into your serving bowl, and pop this bowl into the freezer for
now. Next, blend up the other half of the frozen bananas with the frozen blackberries, in
your food processor or high speed blender, until creamy smooth. Take your serving bowl out
of the freezer, and add the blackberry nice cream into the same bowl next to your mango
nice cream. Top it with some more frozen mango chunks, frozen blackberries, and the
frozen strawberries!

Lunch: Papaya Feast

 1-2 large papaya(s), sliced

Slice your papaya in half and scoop out the deliciousness with a
spoon.

Dinner: Avocado Pumpkin Mixed Veggie Salad

 1 head of green leaf lettuce, chopped
 3 handfuls of baby spinach
 ½ red bell pepper (capsicum), chopped & steamd
 1 large carrot, chopped & steamed
 1 cup chopped broccoli, steamed
 1 cup baby mushrooms, sliced & steamed
 Dressing: ½ an avocado + the juice of 1 lemon
 400g-700g pumpkin, chopped & baked
 500g-800g potatoes, chopped & baked
Begin by laying your potato chunks and pumpkin chunks on a tray
lined with parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes,
until crispy. Add your leafy greens into your salad bowl. Then add on top all of your steamed
veggies. Once the pumpkin is fully cooked, also add those chucks to your salad, and lastly
mash in the avocado with the lemon juice. Serve your salald with your baked potatoes and
enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 24
Breakfast: Dragon Fruits (Pitaya)
 5-8 dragon fruits (pitaya), peeled/chopped
Plate these funky fruits and tuck in.

Lunch: Chocolate Banana Ice Cream

with Frozen Blueberries
• 5-8 frozen bananas
• 2-4 tbsp carob powder OR cacao powder
• 1 cup frozen blueberries
Blend the frozen bananas, and cacoa powder, in your food
processor or high speed blender, until creamy smooth. Pour into
your serving bowl, and add on top the frozen blueberries and tuck
in.

Dinner: Creamy Pumpkin Salad with Baked Sweet Potatoes

 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 large red bell pepper, sliced & steamed
 1 large handful of bok choy, chopped & steamed
 Dressing: 1 cup baked pumpkin + ½ large cucumber
(peeled/chopped) + the juice of 1 lemon + 2 tbsp of tahini
(blended together)
 400g-700g pumpkin, chopped & baked
 500g-800g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and pumpkin chunks
on a tray lined with parchment paper. Pop them into the oven to
bake at 225C for 35-45 minutes, until crispy. Add your leafy greens into your salad bowl.
Then add on top all of your steamed veggies. Blend together your salad dressing ingredients,
then pour it over the salad. Adding in all of the baked pumpkin to the salad too. Enjoy this
creamy pumpkin salad with your baked sweet potatoes on the side.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 25
Breakfast: Mango Banana Ice Cream
 5-8 frozen bananas
 2 cups frozen mango chunks
Blend the frozen bananas and frozen mango chunks, in your food
processor or high speed blender, until creamy smooth. Pour into your
serving bowl, and add on top some more frozen mango chunks if you
desire. Enjoy!

Lunch: Dates, Blueberries, and Cucumber

 2 cups fresh blueberries
 8-12 medjool dates, pitted
 1 large cucumber, sliced
Add your fruity gems to your plate and dig in.

Dinner: Mixed Veggies, Potatoes & Sweet Potatoes with Hummus Dip
 1 head of ice berg lettuce, pulled apart
 1 cucumber, sliced
 2 large tomatoes, sliced
 1 cup snow peas, steamed
 1 large zucchini, chopped & steamed
 Dressing: 1 cup of your homemade oil-free hummus
 300g-600g potatoes, chopped & baked
 300g-600g sweet potatoes, chopped & baked
Begin by laying your sweet potato chunks and potato chunks on a
tray lined with parchment paper. Pop them into the oven to bake at
225C for 35-45 minutes, until crispy. Add all your raw & steamed
veg into your salad bowl. Lastly add in the hummus dip to your bowl, and dip all of your
goodness in!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 26
Breakfast: Blueberry Blackberry Banana Ice Cream
 4-6 frozen bananas
 1-2 cup(s) frozen blueberries
 1-2 cup(s) frozen blackberries
Add the frozen bananas, frozen blackberries, most of the frozen
blueberries, to your food processor or high speed blender, blend
until creamy smooth. Place into your serving bowl and top with the
rest of the frozen blueberries, enjoy!

Lunch: Papaya Feast

 1-2 large papaya(s), peeled & chopped
Add your little gems to your bowl and devour.

Dinner: Veggie & Pumpkin Stuffed Rice Paper Wraps

 5 large handfuls of baby spinach
 2 large tomatoes, sliced
 1 cup shredded purple cabbage, steamed
 1 large carrot, chopped & steamed
 1 handful of bok choy, steamed
 1 handful of parsley, chopped
 Dressing: 1 cup of your homemade oil-free hummus
 500g-700g pumpkin, chopped & baked
 8-12 pieces of rice paper wraps
Start by laying your chopped pumpkin chunks out on a tray lined
with parchment paper. Pop them into the oven to bake at 225C for
35-45 minutes, until crispy. Dip your rice paper wraps into a bowl of warm water, lay it out
onto your cutting board. Place your raw and steamed veggie ingredients into the wrap, along
with some of the baked pumpkin, and a dollop of your hummus. Roll it up. Do this to make
all your wraps, until all the ingredients are used up. Enjoy!

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 27
Breakfast: Mango Feast
 4-7 mangoes, sliced & chopped
Place your sunshine fruits onto your plate and dig in!

Lunch: Raspberry Strawberry Banana Ice Cream

• 4-6 frozen bananas
• 1-2 cup(s) frozen raspberries
• 1-2 cup(s) frozen strawberries
Add the frozen bananas, frozen strawberries, most of the frozen
raspberries, to your food processor or high speed blender, blend
until creamy smooth. Place into your serving bowl and top with the
rest of the frozen raspberries, enjoy!

Dinner: Tomato Broccoli Salad with Baked Sweet Potatoes

 1 head of green leaf lettuce, chopped
 3 large handfuls of baby spinach
 1 cup baby tomatoes, chopped
 2 cups of chopped broccoli, steamed
 1 large carrot, chopped & steamed
 1 handful of bok choy, steamed
 Dressing: 3 tbsp tomato paste + 2 tbsp maple syrup + the juice
of 1 lemon (whisked together)
 700g-1000g of sweet potatoes, chopped & baked
Begin by laying your chopped potato chunks out on a tray lined with
parchment paper. Pop them into the oven to bake at 225C for 35-45 minutes, until crispy.
Add your leafy greens into your salad bowl. Then add on top all of your steamed veggies. Top
with your tomato dressing and serve with your baked sweet potatoes.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Day 28
Breakfast: Chocolate Banana Ice Cream with Frozen
Blackberries
 5-8 frozen bananas
 2-4 tbsp carob powder OR cacao powder
 1 cup frozen blackberries, sliced
Blend the frozen bananas, and cacoa powder, in your food processor
or high speed blender, until creamy smooth. Pour into your serving
bowl, and sprinkle over the frozen blackberries. Enjoy!

Lunch: Apricots, Plums, and Kiwis

• 6-8 apricots, pitted & sliced
• 3-5 kiwis, sliced
• 6-8 plums, pitted & sliced
Add your fruity gems to your bowl and tuck in.

Dinner: Creamy Potato Mixed Veggie Salad

 1 head romaine leaf lettuce, chopped
 3 large handfuls of mixed baby greens
 1 large tomato, chopped
 1 large carrot, chopped & steamed
 1 handful of bok choy, steamed
 2 cups of chopped broccoli, steamed
 700g-1000g of potatoes, chopped & baked
 Dressing: 2 tbsp tahini + 1 zucchini (peeled/chopped) +
the juice of 1 lemon (blended together)
First lay your chopped potato chunks out on a tray lined with parchment paper. Pop them
into the oven to bake at 225C for 35-45 minutes, until crispy. Add your leafy greens into your
salad bowl. Then add on top all of your steamed veggies. Blend up your dressing ingredients.
Then add your crispy potato chunks to your salad. Pour the tahini dressing all over, and
mash it all into the leaves & potato chunks, until coated well. Devour.

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Created, written, and photographs, by: Brittany Lynne Roberts (The Vegan Solution)

Thanks for purchasing this nutritious plant-based meal plan. I hope you find these meal
ideas and recipes super easy, satisfying and fun!
If you’re in need of personalised one-on-one guidance and support you can check out my
health coaching programs at www.thevegansolution.com.
August 2020

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