Transition Day Meal Guide

Don’t be surprised if you’re less hungry than you expected this morning; many people find they don’t actually have much of an appetite on Day 6. If you’re adding coffee back in, use a dairy-free creamer or plant-based milk, with no added sweeteners.

Recipe — Avocado toast

Ingredients

• 1/2 Avocado
• 1 slice Lemon
• 1 slice Whole Wheat Toast
• Pinch Red Pepper Flakes
• 1/2 tbsp Olive Oil

Instructions

1. Scoop out half an avocado into a medium-sized bowl and mash in the pepper flakes, lemon juice, and olive oil. Try to keep consistency chunky, not smooth.
2. Toast your bread in the toaster or toaster oven.
3. Spread avocado mix on the toast and garnish with excess lemon and pepper flakes.
4. Enjoy!

Other suggestions:Fasting Shake, buckwheat porridge, or bone broth

You might feel a little souped out after your 5-Day, but soup is still one of the gentlest ways to transition back. This kale and carrot version is plant-forward and light; make a little extra and save some for dinner.

Recipe — Kale & carrot soup

Ingredients — 4 servings

• 1 cup Tuscan Kale
• 1 large Carrot
• 1 Celery Stalk
• 7 oz. can Chickpeas
• 1/2 cup Mushrooms
• 1/2 White Onion
• 5 cloves Garlic
• Lemon Juice, to taste
• 4 cups Vegetable Broth
• 1/4 tsp Red Pepper
• 1/4 tsp Black Pepper
• 1/4 tsp Turmeric

Instructions

1. In a large pot, heat olive oil on medium-high heat and sauté onion, celery, and carrots for 3 minutes. Then add mushrooms, garlic, and continue to stir for an additional 3 minutes.
2. Stir in vegetable stock, lemon juice, peppers, turmeric, salt and chickpeas. Cover and turn heat to simmer for 15 minutes.
3. Add kale and simmer for an additional 3-5 minutes.
4. Garnish your bowl of soup with a slice of lemon and added pepper flakes if you want to spice things up.
5. Enjoy!

Other suggestion:Cooked veggie bowl with beans and avocado

As you continue to ease back in, dinner may feel like the right place for something a little more substantial, but continue to listen to your body.

Note: If you don’t enjoy walnuts, substitute the nuts for an avocado on top of the vegetables.

Recipe — Roasted vegetables with walnuts

Ingredients — 3 servings

• 1/2 small Orange Bell Pepper, cut into cubes
• 1/2 small Red Bell Pepper, cut into cubes
• 2 cloves Garlic, minced
• 2 oz Portabella Mushrooms, cut in halves
• 1/4 Red Onion, cut into cubes
• 1 Zucchini, sliced thick
• 1/2 Summer Squash, sliced thick
• 1 tbsp Fresh Basil, snipped
• 1/4 cup Walnuts, chopped
• 1 tbsp Olive Oil
• 1 tsp Balsamic Vinegar
• 1/8 tsp Sea Salt

Instructions

1. Preheat oven to 400°F. Mix bell peppers, onion and mushrooms into a large bowl with olive oil and salt. Once all veggies are fully covered with oil, place vegetables on a large baking sheet. Make sure vegetables are not overlapping. Cook for 8-10 minutes.
2. Add zucchini, yellow squash and garlic, and stir lightly onto the sheet. Add walnuts to the vegetables and cook for 5-10 minutes or until vegetables are crisp and walnuts are toasted.
3. Drizzle with balsamic vinegar and toss all the vegetables. Sprinkle lightly with basil. Optional: add fresh avocado on top.
4. Enjoy!

Other suggestion:Salmon, rice, and broccoli

If you get hungry between meals, here are some of our favorites for transition day (and beyond):

Fasting Bar — Made with healthy fats, fiber, and 6g of plant-based protein, these bars help keep you satisfied and energized between meals without spiking blood sugar.

L-Protein — 25g of clean, complete plant-based protein, plus 21 vitamins and minerals. Mix it with water or blend it into a smoothie.

Make-your-own trail mix — Combine longevity nuts like almonds, pecans, and walnuts for a satisfying, portable snack. If you’d like a touch of sweetness, add a small amount of dark chocolate.