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A Three Day Meal Plan for Spring!

The warm weather encourages us to be active and clean, particularly in our eating! If you need a push to get started, try this easy 3 day meal plan.

Spring is finally here! Bodies begin craving more movement and raw, fresh foods as we get more light and warmer weather. Whenever possible, head outside and stand barefoot on the grass, soaking up the grounding earth energy as you stretch up toward the sun. Head out for a bike ride or walk. Take your strength practice into your backyard.

When you start get the munchies, grab some of those healthy carrots or nuts. Make your meals with the best, organic ingredients. Need a little help to get started? Spring veggies combined with organic protein and whole grains are a gentle introduction to the upward moving energy that comes with spring! Here’s a sample three-day meal plan to help you move gently into the season.


Day 1:

Breakfast: Protein Shake

  • 1 banana
  • 1/4 cup frozen strawberries
  • 1 cup almond milk
  • 2 handfuls spinach
  • 1/2 avocado
  • 2 scoops Sunwarrior vanilla protein


  • 1/4 cup almonds
  • 1 green apple

Lunch: Kale Salad with Almonds and Chickpeas

  • 2 cups kale de-stemmed and shredded
  • 1 tablespoon apple cider vinegar, massage kale with it
  • 1 carrot julienned or shredded
  • 1 stalk celery, thinly cut on the bias
  • 1/4 cup slivered almonds
  • 1/2 cup chickpeas
  • Drizzle of olive oil + pinch of sea salt

Snack: Sunwarrior and Greens Protein Shake

Dinner: Tempeh and Brown Rice

Make 2 servings and reserve extra

  • 1 cup brown rice
  • 3 to 5 ounces tempeh brushed with olive oil & garlic salt, then grilled
  • 1 cup steamed asparagus


Day 2:

Breakfast: Banana Nut Oatmeal

  • 2/3 cup rolled oats, cooked

Top with:

  • 1/2 banana, sliced
  • 1/4 cup slivered almonds
  • 1 tablespoon ground flax

Snack: Sunwarrior and Greens Protein Shake

Lunch:Baked Tofu Salad on Sprouted Grain Bread

  • 1/2 cup extra firm tofu, pressed & diced small
  • 1/4 cup diced green apple
  • 2 tablespoons slivered almonds or chopped pecans
  • 1/8 to 1/4 cup plain coconut milk yogurt

Preheat your oven to 400° F. In a bowl, mix tofu, a dash of salt, and just enough olive oil to coat the diced tofu. Grease a baking pan with a little coconut oil and spread the diced tofu in a single layer on it. Bake for 20 to 25 minutes, or until golden brown, flipping the tofu as best you can halfway through.

Mix the tofu, apple, nuts, and yogurt. Place on two pieces of toasted, sprouted grain bread and enjoy with baby carrots or a side salad!


  • Celery stalks
  • 2 tablespoons almond butter

Dinner:Broccoli Tempeh Stir Fry

(from day 1 leftovers)

  • 4 to 6 ounces diced tempeh
  • 1/2 cup chopped asparagus
  • 1 cup brown rice
  • Sprinkle tamari or soy sauce
  • 1 teaspoon toasted sesame oil

Toss tempeh and asparagus in tamari and sesame oil, sauté, and serve over rice!


Day 3:

Breakfast: Sunwarrior Protein Shake

  • 1 banana
  • 1/3 cup frozen blueberries
  • 1 cup almond milk
  • 2 handfuls of de-stemmed kale
  • 1 tablespoon almond butter
  • 2 scoops Sunwarrior vanilla protein


  • Rice cakes with 2 tablespoons almond butter
  • Slivered green apple

Lunch: Open Face Garbanzo Bean Salad on Sprouted Grain Bread

  • 1/2 cup garbanzo beans
  • 1/2 avocado
  • Squeeze lemon juice
  • Pinch salt

Mash all ingredients together. Toast 2 slices sprouted grain bread and spread with garbanzo salad! Serve with baby carrots or a side salad.

Snack: Sunwarrior and Greens Shake

Dinner: Cannellini Beans and Kale Soup

Sautee in 1 tablespoon olive oil:

  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1/2 small onion, diced


  • 2 tablespoons Italian seasoning
  • 1 quart veggie broth

Bring to a boil and add:

  • 1 can cannellini beans
  • 1 can garbanzo beans

Simmer for 5 minutes, turn off heat, and add:

  • 2 cups shredded kale

Allow to soften, salt to taste, and serve!

Continue eating healthy with a few of these recipes!

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