| DAY 2 OF 3 This 1-day meal plan will get you started We hope you've enjoyed exploring the Whole-foods, Plant-based Diet so far. The ingredients you'll find in this diet are "nutrient dense" — meaning they have high vitamin and mineral content in relation to their calories — making this eating plan super healthy. A whole-foods, plant-based approach can be packed with flavor as well. Here's a 1-day meal plan to continue your healthy eating adventure. Start your day with:
Oatmeal made with coconut milk and topped with berries, chia or flax seeds, unsweetened shaved coconut, and walnuts Refuel midday with:
Large green salad topped with fresh vegetables (such as tomatoes, cucumbers, red peppers, and mushrooms), plus canned salmon or hard-boiled eggs, chickpeas, avocado, pumpkin seeds, and goat cheese Round out your day with:
Cold noodles with creamy cashew sauce and crunchy veggies (see recipe below), served with a side salad We'll check back tomorrow to see how it's going for you. Yours,
The Healthline Nutrition Team Serves 4 Soba are thin Japanese noodles made from buckwheat, which has a nutty flavor. Despite its name, buckwheat isn't actually a grain — it's a fruit seed that's naturally gluten-free. Consider the sauce a template you can tailor to your preferences. You could swap out cashew butter for peanut butter or your favorite seed butter. Change up the heat by using dried serranos instead of fresh, or replace the lemon juice with a splash of rice vinegar instead. Ingredients - 1/2 cup (119 mL) cashew butter
- 1 (1/2-inch) piece ginger, peeled and finely grated
- 1 serrano chile pepper, finely grated
- 3 tbsp. (45 mL) tamari or soy sauce
- 3 tbsp. (45 mL) fresh lemon juice
- 1 tsp. (5 mL) toasted sesame oil
- Kosher salt
- 6 oz. (28 grams) dried soba noodles
- 1 cup (20 grams) watercress, peppercress, or arugula
- 1 cup (16 grams) cilantro
- thinly sliced cucumber, radishes, or carrots for serving
Chef's note: While buckwheat is gluten free, many soba noodles contain added wheat, which helps them keep their form. If you're sensitive to gluten, be sure to check the ingredients list. Directions - In a medium bowl, whisk cashew butter, grated ginger, serranos, tamari, lemon juice, sesame oil, and 3 tbsp. (45 mL) water until smooth. Taste and season with salt, if desired. (You won't need too much with the tamari already in there.) Set aside.
- In a large pot of boiling salted water, cook the soba according to package directions. Drain, then rinse the noodles under cold water to stop the cooking process. Drain again to remove as much water as possible.
- Add noodles to reserved cashew sauce. Using tongs, toss noodles until nicely coated with sauce. Divide noodles into serving bowls and top evenly with watercress, cilantro, and sliced crunchy vegetables of your choosing.
Do ahead:
You can make the cashew sauce up to 3 days ahead. Cover and chill. — Recipe by Andy Baraghani | 
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