3 day nutrition crash course to give you better health

Welcome to your crash course on easy healthy eating.

This nutrition crash course is designed to show you how to eat healthfully.

I advocate for accessible healthy eating.

What does accessible healthy eating mean? It means:

  1. Healthy recipes are easy. Anybody and everybody should be able to enjoy a healthy meal without specialized kitchen skills or equipment.
  2. Healthy eating is cheap. I don’t want you to buy a bunch of fancy, expensive foods that you can’t pronounce (and probably don’t want to eat anyway).
  3. Healthy food is tasty. If you don’t like the taste of your food, you aren’t likely to eat it. These recipes make eating healthy just as flavorful, if not more so, than unhealthy eating. All you need are the proper ingredients and knowledge.
  4. Healthy food is familiar. You don’t have to give up anything in order to be healthy. You can still have tacos, pizza, ice cream and so much more while looking and feeling amazing.

This 3 day nutrition crash course allows you to experience true health without restriction and hunger pains.

Eat as much high-carbohydrate, whole plant foods as you desire.

My meal plan assumes that you’ll eat between 700-1000 calories per meal. Don’t be surprised, that’s okay on this lifestyle! Of course you don’t have to eat everything you prepare, but if you’re hungry enough to, you have full permission to do so.

I’m excited for you to jumpstart your health. Below you’ll find the grocery list and recipe plans for days 1, 2 and 3.

I’ve also included my Rainbow Plate for after you complete this course. This will ensure you can stay healthy beyond just 3 days.

I personally make and enjoy eating all of the following recipes on a regular basis. So I know you’ll enjoy incorporating them into your life too!

Spotty bananas are ripe bananas

Good bananas are spotty bananas

Grocery List

Here’s the list of groceries you’ll need over the next 3 days. I’ve segmented the list for your convenience.

All these ingredients are easy to find in any grocery store. No specialty stores required.


  • 1 Apple
  • 6 medium Bananas, ripe
  • 1 small package of Dates
  • 2 Jalapeños or Hot Peppers
  • 1 Lemon, ripe
  • 1 Mango, ripe
  • 4 large Tomatoes
  • 1 can of Diced Tomatoes*


  • 2 Carrots
  • 1 bunch Celery
  • 3 Brown Onions
  • 2 Spring Onions
  • 1 bag of fresh Spinach


  • 1 1/2 lbs (650 g) Brown Rice
  • 1 can Garbanzo Beans*
  • 1 can Kidney Beans*
  • 1 can Mixed Beans*
  • 1 package Rolled Oats
  • 2 1/2 lbs (1.2 kg) White Potatoes
  • 1 lb (1/2 kg) Whole Wheat Flour


  • Basil
  • Black Pepper
  • 1 small package Carob Powder
  • Chili Flakes
  • Chili Powder
  • Cinnamon
  • Cumin
  • 1 bulb Garlic
  • Oregano
  • Paprika
  • dry Parsley
  • 1 bunch fresh Parsley
  • Thyme
  • White Wine Vinegar


  • 1 packet of Splenda or other low-calorie sweetener
  • 1 small non-dairy Yogurt cup**
  • 1 small package of unsalted nuts or seeds of your choice (e.g. sunflower seeds, cashews, almonds, flaxseeds, etc.)
*Tip: When purchasing canned products (like tomatoes and beans) look for no added salt or low sodium options.
**Tip: Look for a yogurt that has live cultures. Most vegan yogurts should be suitable. It’ll say so on the label. Alternatively water kefir could be used in replacement of yogurt.
Brown onions are a versatile flavoring

Onions are one of my favorite and most versatile flavorings


This is what you’ll need to do before you start this crash course:

  • Buy groceries
  • Soak 3 cups of brown rice in water the night before (drain it out the morning)
  • Soak 1 cup of dates

Kitchen utilities you’ll require (nothing fancy):

  • Blender
  • Knife
  • Large pot or microwave
  • Fry pan

You’ll need measuring instruments and jars/bowls/cups to soak and prepare ingredients in. If you’re missing anything, improvise and estimate.

Day 1

Breakfast: Deep Fudge SmoothieDeep Fudge Smoothie


  • 6 medium Bananas, ripe
  • 1 c Dates, pitted and soaked in water overnight
  • 2 tbsp Carob Powder
  • 2 c Water


Peel and break bananas into medium-sized chunks. Add to blender with remaining ingredients. Include the soaking liquid from the dates.

Blend the mixture until smooth — around 1-2 minutes.

Enjoy immediately.

Lunch: Low Fat Potato Salad

Low Fat Potato Salad


  • 2 lbs (1 kg) Potatoes
  • 1 bunch fresh Parsley, finely chopped
  • 2 Spring Onions, finely chopped
  • 1/4 c White Wine Vinegar
  • 1/4 tsp Black Pepper


Peel and cut the potatoes into 1-inch (2.5 cm) cubes.

Steam potatoes until tender. Transfer into a large bowl.

Add all remaining ingredients. Gently mix to distribute the ingredients evenly.

Enjoy immediately or chilled.

Tip: Potatoes can be boiled or microwaved too. Save time using a pressure cooker.

Dinner: Moroccan Bean Variety

Low Fat Potato Salad


  • 3 c Brown Rice, soaked
  • 1 can of Mixed Beans, drained (reserve liquid)
  • 1 Brown Onion, diced
  • 3 cloves Garlic, minced
  • 3 medium Tomatoes, finely diced
  • 1/2 Lemon, juiced and zested
  • 2 tsp Chili Powder
  • 1 Jalapeño, minced
  • 1 tsp Chili Flakes
  • 1 tbsp Cumin
  • 2 tsp Paprika
  • 1/2 tsp Thyme
  • 1 tbsp dry Parsley
  • Black pepper, to taste
  • Water or Vegetable Stock


Sauté onions and garlic in some liquid (vinegar or vegetable stock). Cook for a few minutes until translucent.

Add the tomatoes and sauté for another few minutes until the tomatoes have softened.

Next, add the spices and lemon juice. Add enough liquid (water or vegetable stock) to keep the mixture moist and to prevent sticking to the pan.

Allow the flavors to blend in the pan for around 5 minutes. Finally, add the drained beans and half of the bean liquid.

Keep stirring the contents of the pan. Ensure the beans get evenly and thoroughly heated through.

Serve beans over pre-cooked brown rice and enjoy immediately. Eat with a small handful of your choice of nut or seed.

Note: Reserve 5 cups cooked brown rice for days 2 and 3.

Prep for day 2: Ferment Oats Overnight

Fermented Overnight Oats


  • 1 Mango, ripe
  • 1 cup (100 grams) Rolled Oats
  • 1/4 c (50 grams) non-dairy Yogurt
  • 2/3 c (150 grams) Water, preferably distilled or filtered


Remove the flesh of the mango from the skin and pit.

Dice the mango into bite-sized pieces and place in a ceramic or glass jar or bowl.

Mix together the oats, yogurt (or kefir) and water. Layer the oats mixture on top of the mango. Lightly cover with a cloth, stocking or cheesecloth.

Place the oats in a location at room temperature where they won’t be disturbed overnight.

Day 2

Breakfast Time: Fermented Overnight Oats

Fermented overnight oats with mango

When you get up, put your oats in the fridge.

When you’re ready for breakfast, simply pour the oats out into a bowl and you’re good to go!

Lunch: Spinach Risotto



  • 2 c Brown Rice, cooked
  • 1 large Tomato
  • 1/4 tsp Black Pepper
  • 1 tbsp Basil
  • 1 clove Garlic, roughly chopped
  • 2 c fresh Spinach


Chop tomato in half. Crush each half into a blender and blend momentarily to purée.

Add pepper, basil and garlic. Blend again.

Start adding the spinach to the blender a little at a time. Then blend.

Keep adding spinach until it’s added. Blend the mixture until you have a smooth sauce. You may need to encourage the blending by stirring the mixture.

Warm the rice in the microwave to desired temperature. Combine the rice and sauce. Sprinkle with a small handful of nuts or seeds of your choosing.

Enjoy immediately.

Dinner: Ooey Gooey Refried Beans

Refried Beans with Carrot


  • 1 can Kidney Beans
  • 1/2 Brown Onion, diced
  • 2 cloves Garlic, minced
  • 1 Carrot, grated
  • 1 can diced Tomatoes
  • 1 Jalapeño, minced
  • 2 tsp Cumin
  • 1 tsp dry Oregano
  • 2 tsp dry Parsley
  • 1 tbsp Paprika
  • 1 tsp Chili Powder
  • 1/2 tsp Chili Flakes
  • Black Pepper to taste
  • Rice to serve, if desired


Drain and mash the canned kidney beans. Set aside.

Sauté onion and garlic (without oil) in a large fry pan until onions become soft.

Add the carrot and continue to sauté for 5 more minutes, adding more liquid (can use the strained bean liquid) as necessary.

Mix in the spices and tomatoes and heat for 3 more minutes. Add the beans and more liquid as necessary. Warm until the beans are combined with the pan ingredients.

Enjoy immediately.

Day Three Prep

  • Soak 1/2 cup brown rice overnight

Day Three

Breakfast: Quick Breakfast Risotto

Quick Breakfast Risotto


  • 2 c rice, pre-cooked
  • 1 c water
  • 1 tsp cinnamon
  • 1 packet of Splenda
  • 1 Apple, sliced
  • 1 handful of nuts/seeds


Combine all ingredients in a sauce pan. Place on high heat.

After the mixture has begun to boil, turn down the heat to a simmer.

Avoid the rice sticking to the bottom by occasionally stirring. Cook the rice mixture until all of the water has evaporated. You’ll be left left with a gooey, creamy risotto.

Enjoy immediately with the sliced apple. Add in a handful of nuts or seeds of your choosing.

Lunch: Bread Muffins with Hummus

Sourdough Buffins


  • 200 g whole wheat flour
  • 100 ml water


Preheat the oven to 465° F (240° C).

Mix together flour and water to form a dough.

Evenly distribute the mixture into 8 muffin tins. When the oven is warm, bake the bread for 15 minutes. After baking, remove from oven, cool for 5 minutes then remove the bread from the muffin tin. Enjoy warm or room temperature.

Pro Tip: Mastered this basic recipe? Try the more nutritious sourdough version.

Low Fat Hummus Ingredients:

  • 1 can Garbanzo Beans
  • 1/2 Brown Onion, roughly chopped
  • 2 cloves Garlic, roughly chopped
  • 1/2 Lemon, juiced
  • Black pepper, to taste

Low Fat Hummus Preparation:

Add all ingredients into a blender. Blend until everything until a thick, homogeneous hummus has formed. Add water as necessary to encourage blending.

Enjoy it fresh by spreading across your bread muffins.

Dinner: Starch Heart Soup

Starch Heart Soup


  • 2 cloves Garlic, minced
  • 1 medium Onion, diced
  • 2 medium Potatoes
  • 1 Carrot, grated
  • 1 stalk of Celery, diced
  • 1/2 c Brown Rice, soaked/sprouted
  • 3 c Vegetable Broth or Water
  • 2 tbsp dry Parsley
  • Black pepper to taste


Sauté onion and garlic in a pot.

Add remaining ingredients. Bring to a boil. Then simmer for 1 hour covered. Stir occasionally.

Enjoy warm.

The Rainbow Plate

The Rainbow Plate. Healthful living made easy.

The Rainbow Plate is designed to help people easily live healthfully.

If you aren’t sure how to eat healthfully after this crash course, use the Rainbow Plate to guide you with your daily meals.

The basic premises of the Rainbow Plate are:

  1. Start meals with staple sugars or starches (fruits, whole grains and legumes)
  2. Add fruits and vegetables from the rainbow at least once each day
  3. Eat one serving of healthy fats (nuts, seeds or avocado) with nutritious additions every day
  4. Consume at least one serving of mushrooms each week
  5. Drink at least 6 glasses of healthy fluids each day (e.g. herbal tea and water)
  6. Get 15 minutes of sun exposure every day
  7. Limit meat, dairy, eggs, mock meats, white bread, refined sugar, oil and junk foods

Thanks for reading!

I wish you the best of luck and hope you achieve your health goals.

Please share this guide with friends.
Crash Course to basic plant-based healthy eating. Getting started is easy. Includes meal plan, grocery list, tips and more. Healthy living is just 3 days away. Get started today on your path to a healthier and leaner you. It's free!
  • Updated 3 years ago
Sara Binde

Sara is a health and nutrition coach. She advocates for a whole foods plant-based lifestyle and teaches the world how to achieve weight loss.