Whether you plan on experimenting with a plant based lifestyle, do a body detox in order to improve your health and lose some weight or maybe just try fasting and abstain from animal products, here’s an idea of a healthy and quick menu you can test (it won’t take you more than 20 min to prepare each recipe). Meatless meals may help prevent heart disease, colorectal cancer, prostate cancer, reduce cholesterol levels, decrease high blood pressure, improve the overall impact of the metabolic syndrome just to name a few. We encourage you to give the menu below a chance and pay attention to how your body reacts to such nutrient-rich foods.

Start by heating the milk in a nonstick pot. Add cinnamon, nutmeg and a pinch of salt. Meanwhile, grate the zucchini (skin on) and add it to the pot along with the chia seeds and the raisins, rinsed well. Boil for a few minutes while stirring continuously. If needed, add some more water or milk. Once it’s ready, add the remaining ingredients.

Combine the flour, salt and some warm water (20-25 ml/0.7-0.9 fl oz) until a dough is formed. Use a dough roller to create a thin flatbread (or more). Meanwhile, heat a nonstick frying pan and bake the flatbread for a few minutes (on each side) until it turns slightly brown.

To prepare the scrambled tofu, wash the tofu and use a fork to crumble it to small pieces. Add to a nonstick pan with a bit of water, mustard, garlic powder, turmeric, curry, cumin and a pinch of salt if necessary. Stir often and add some more water if necessary. In just a few minutes your dish will start to look like real scrambled eggs.

Wash and dry the lettuce (using either kitchen paper towels or a salad spinner). Then, chop it, add the rest of the ingredients, lemon juice, oil and salt.

Try re-hydrating the almonds. Soak them overnight, give them a good rinse and enjoy a better digestion and a better nutrient absorption.

Clean, rinse and slice the mushrooms. Fry them for a few minutes in a nonstick frying pan using a wooden or silicone spatula to stir. Peel, cut the potatoes into cubes and boil them. Wash and dry the spinach (using either kitchen paper towels or a salad spinner) and chop it if necessary. Julienne the red onion, leave the olives whole or chop them some more if you like. Once the potatoes have cooled, add all the ingredients to a bowl and season the salad with salt, lemon juice and oil.

This menu will provide: 2000 calories, 65.7 gr proteins, 69.34 gr fats, 265 gr carbohydrates, 51.88 gr fiber.