FAQ Friday (on a Thursday)
Jennifer asked, "I'm healing from an injury. Which Meal Mentor recipes do you consider to be antioxidant powerhouses?"
#1 The GREAT part of eating whole food plant-based is any meal will be LOADED with antioxidants!
#2 Any Meal Mentor recipe that isn't pasta/noodles will be perfect for healing 💯
The more "whole" food the better.
EASIEST OPTION: The detox plan from January (or previous years) would be perfect here.
You can find the detox plans in the app :)
FREE SAMPLE ANTIOXIDANT MEAL PLAN BELOW 👇 👇 👇
Top antioxidant foods (quick list)
Berries: blueberries, strawberries, raspberries, blackberries
Cherries (esp. tart cherries)
Citrus & kiwi: oranges, lemons, grapefruit, kiwi
Pineapple (bromelain — anti-inflammatory)
Leafy greens: kale, spinach, Swiss chard
Cruciferous veggies: broccoli, Brussels sprouts, cauliflower
Bell peppers (especially red/yellow)
Tomatoes (lycopene)
Sweet potatoes, carrots (beta‑carotene)
Beets
Nuts & seeds: almonds, walnuts, chia, flaxseed (also provide omega‑3s)
Legumes & soy: lentils, chickpeas, tofu, tempeh
Whole grains: oats, quinoa, buckwheat
Herbs & spices: turmeric (curcumin), ginger, garlic (note: consume turmeric with black pepper for increased absorption)
Nutrients to emphasize for tissue repair (short list)
Vitamin C: citrus, kiwi, bell peppers, berries — crucial for collagen synthesis.
Plant Protein: lentils, beans, tofu, tempeh, seitan — needed for rebuilding tissue.
Omega‑3s: flaxseed, chia, walnuts — reduce inflammation.
Zinc & iron: pumpkin seeds, chickpeas, lentils
You can search for these ingredients in the app if you want a rainbow of options.
Sample Antioxidant Powerhouse Meal Plan:
Day 1
Blueberry‑Banana Oatmeal: Cook 1 cup oats in water or unsweetened plant milk. Top with blueberries, banana, and ground flaxseed. Add walnuts (optional)
Kale & Quinoa Bowl: Cooked quinoa, raw or steamed kale, chickpeas, red pepper, avocado (optional) with lemon-tahini dressing.
Tofu & Broccoli Stir-Fry: Diced tofu, steam or saute in broth: broccoli, bell peppers, ginger, garlic. Serve w/ brown rice.
Day 2
Power Smoothie: 1 cup spinach, 1 cup mixed frozen berries, 1/2 cup silken tofu or vegan protein powder, 1 tbsp chia seeds, 1 cup unsweetened plant milk.
Lentil & Roasted Beet Salad: 1 cup cooked lentils, 1 small roasted beet, arugula, orange segments, balsamic vinaigrette. Sprinkle hemp seeds (opt).
Sweet Potato & Black Bean Chili: Saute 1 diced sweet potato, 1/2 diced onion, 1-2 minced garlic cloves, 1/2 diced bell pepper in broth until onions are translucent. Stir in 1 tbsp chili powder, 1/2 tsp smoked paprika, 1 tsp cumin. Add 1/2 to 1 can diced tomatoes, 1 can black beans (drain), 1 cup broth or water. Simmer until potatoes are tender. Top w/ cilantro.
Day 3
Chia pudding: — 3 tbsp chia soaked in 1 cup plant milk. Topped with sliced strawberries and 1 tbsp crushed almonds.
Mediterranean wrap: Ezekiel wrap, hummus (or guacamole), spinach, cucumber, tomato, roasted red peppers, tempeh strips (or chickpeas), squeeze lemon.
Roasted Veg. Slice Brussel sprouts in half and roast 20-30 min at 425F. Toss with Dijon and balsamic or lemon juice. Serve over cooked farro or quinoa.
Additional notes:
Aim for 20–30 g plant protein per main meal where possible (lentils, tofu, tempeh, beans, quinoa, spinach, pea protein shake, peanut butter).
Include vitamin C at meals with plant protein to support collagen (e.g., bell peppers, citrus, kiwi).
Add 1–2 tbsp ground flaxseed or 1–2 tbsp walnuts daily for ALA omega‑3s; consider algae DHA if desired.
Hydrate!!!!
Treat yourself to Turmeric Golden Milk — plant milk, 1/2 tsp turmeric, pinch black pepper, cinnamon. Whisk together and serve warm.
Ready to take the guesswork out of eating well?
