30-Day LeafSide + Whole Food Dinner Reset

Quick Overview

  • This is a simple plant-based meal rhythm designed to make healthy eating easier, more consistent, and less overwhelming.

  • Each day includes:

    • Breakfast: LeafSide smoothie + Ezekiel toast or muffin

    • Lunch: LeafSide sweet bowl + Ezekiel toast or muffin

    • Snack: Raw veggies + simple dip

    • Dinner: Big greens bowl with tofu, beans, veggies, tortillas, and a whole-food dressing or sauce

  • The goal is not perfection.

  • The goal is to follow a simple, repeatable structure that helps you get more whole plant foods, fiber, greens, beans, fruits, seeds, and protective nutrients into your day.

A Little About LeafSide

  • LeafSide meals are whole-food, plant-based meal pouches inspired by Dr. Michael Greger’s Daily Dozen.

  • The Daily Dozen focuses on getting in a variety of:

    • Beans

    • Greens

    • Fruits

    • Berries

    • Whole grains

    • Seeds

    • Nuts

    • Herbs

    • Spices

  • For this reset, we are using LeafSide smoothies and sweet bowls for breakfast and lunch because they make it easier to cover a lot of those plant-based nutrition boxes without overthinking every meal.

  • Dinner rounds out the day with greens, beans, tofu, veggies, tortillas, and a simple whole-food dressing or sauce.

Step 1: Order Your LeafSide Meals

  • I ordered the smoothies and sweet bowls because I have done LeafSide before and personally love all of the smoothies and sweet bowls.

  • I did not order the savory bowls because they are not my favorite, but that does not mean you are missing out on nutrition.

  • LeafSide meals are built with the same whole-food, plant-based philosophy and include a wide variety of Daily Dozen-style ingredients like fruits, greens, beans, grains, seeds, nuts, herbs, and spices.

  • The most important part is choosing the meals you will actually enjoy and eat consistently.

For One Person

  • Order 60 LeafSide meals total.

  • This gives you enough for 2 LeafSide meals per day for 30 days.

  • A simple breakdown would be:

    • 30 smoothies

    • 30 sweet bowls

  • You can customize this based on what you prefer:

    • If you love smoothies, order more smoothies.

    • If you enjoy the warm sweet bowls, order more bowls.

    • The bowls are prepared warm.

    • The smoothies are blended cold.

    • Choose the mix that feels easiest and most enjoyable for you.

  • 60-meal one-time bundle:

For Two People

  • Order 120 LeafSide meals total.

  • This gives two people enough for 2 LeafSide meals per person, per day, for 30 days.

  • A simple breakdown would be:

    • 60 smoothies

    • 60 sweet bowls

  • 120-meal subscription option:

  • On that page, choose:

    • “Plant-Proven Bliss [120 meals]” from the dropdown menu.

Step 2: Daily Meal Plan at a Glance

Breakfast

  • LeafSide smoothie blended with:

    • 1 LeafSide smoothie pouch

    • 1 to 1½ cups unsweetened soy milk

    • Ice

    • Water as needed for texture

  • Add:

    • 1 slice Ezekiel toast
      OR

    • ½ to 1 Ezekiel English muffin

Lunch

  • LeafSide sweet bowl made with:

    • 1 LeafSide sweet bowl pouch

    • Hot water or warm soy milk

  • Add:

    • 1 slice Ezekiel toast
      OR

    • ½ to 1 Ezekiel English muffin

Afternoon Snack

  • Raw veggie plate:

    • 2 to 3 cups raw veggies

    • 2 to 4 tablespoons dip

  • Choose veggies like:

    • Carrots

    • Cucumbers

    • Celery

    • Bell peppers

    • Snap peas

    • Cherry tomatoes

    • Broccoli

    • Cauliflower

    • Radishes

    • Zucchini slices

Dinner

  • Big greens bowl with:

    • 3 to 5 cups greens

    • 1 to 2 cups extra vegetables

    • ½ to 1 cup beans

    • 3 to 6 ounces tofu

    • 2 tortillas

    • 2 to 4 tablespoons dressing or sauce

Step 3: Toppings, Dips + Sauces

Ezekiel Toast or Muffin Toppings

  • Good options:

    • Mashed berries

    • Sliced banana

    • Cinnamon

    • No-sugar-added apple butter

    • Thin layer of almond butter

    • Thin layer of tahini

    • Mashed avocado with lemon

    • Hummus

    • Tomato slices with mustard

    • Salsa

    • Tofu Spread

      • Tofu spread is a simple, savory, plant-based cream cheese-style spread.

      Use it on:

      • Ezekiel toast

      • Ezekiel English muffins

      • Tortillas

      • Veggie wraps

      To make it, blend or mash together:

      • ½ block firm or extra-firm tofu

      • 1 tablespoon lemon juice

      • 1 teaspoon Dijon mustard

      • ½ teaspoon garlic powder

      • ½ teaspoon onion powder

      • Pinch of salt, optional

      • Splash of water, only if needed to thin

      Directions:

      • Drain the tofu.

      • Add everything to a blender, food processor, or bowl.

      • Blend or mash until creamy.

      • Taste and adjust with more lemon, mustard, garlic, or onion powder.

      Optional add-ins:

      • Nutritional yeast for a cheesier flavor

      • Fresh herbs like dill, parsley, or chives

      • A little apple cider vinegar for more tang

      • Black pepper

      • Everything bagel seasoning

  • For lighter calorie needs:

    • Use fruit, cinnamon, hummus, mustard, tofu spread, or avocado lightly.

  • For higher energy needs:

    • Use tahini, almond butter, avocado, or a full English muffin.

Simple Veggie Dips

  • Hummus:

    • Use oil-free hummus if you can find it.

    • Or choose a simple hummus made with chickpeas, tahini, lemon, garlic, and spices.

  • Salsa:

    • Choose an organic salsa with simple ingredients.

    • Look for no added sugar or unnecessary oils.

  • Lemon-Tahini Dip:

    • Mix 2 tablespoons tahini.

    • Add juice of ½ lemon.

    • Add 1 to 2 tablespoons warm water.

    • Add garlic powder or minced garlic.

    • Add a pinch of salt if desired.

  • Mustard Dressing:

    • Mix 2 tablespoons Dijon mustard.

    • Add 1 tablespoon apple cider vinegar.

    • Add 1 teaspoon maple syrup if desired.

    • Add a splash of water to thin.

  • Avocado-Lime Mash:

    • Mash ½ avocado.

    • Add juice of ½ lime.

    • Add cumin.

    • Add garlic powder.

    • Add a splash of water if needed.

  • Balsamic + Dijon Dressing:

    • Mix 2 tablespoons balsamic vinegar.

    • Add 1 tablespoon Dijon mustard.

    • Add an optional splash of water.

    • Add 1 teaspoon maple syrup if desired.

Dinner Sauces

  • Lemon-Tahini Cream:

    • Mix 3 tablespoons tahini.

    • Add 2 tablespoons warm water.

    • Add juice of ½ lemon.

    • Add 1 minced garlic clove.

    • Add a pinch of salt if desired.

  • Smoky Maple-Dijon:

    • Mix 2 tablespoons Dijon mustard.

    • Add 1 tablespoon pure maple syrup.

    • Add 1 tablespoon apple cider vinegar.

    • Add ¼ teaspoon smoked paprika.

  • Black Bean + Avocado Mash:

    • Mix ½ mashed avocado.

    • Add ½ cup mashed black beans.

    • Add juice of 1 lime.

    • Add cumin.

    • Add onion powder.

    • Add chopped cilantro.

  • Quick Umami Tamari Glaze:

    • Mix 2 tablespoons low-sodium tamari or liquid aminos.

    • Add 1 tablespoon rice vinegar.

    • Add ½ teaspoon ground ginger.

    • Add ½ teaspoon garlic powder.

Step 4: Simple Full-Day Example

Breakfast

  • LeafSide smoothie blended with unsweetened soy milk

  • Ezekiel toast with mashed berries and cinnamon

Lunch

  • LeafSide sweet bowl made with warm soy milk or water

  • ½ to 1 Ezekiel English muffin with a light topping

Afternoon Snack

  • Carrots

  • Cucumbers

  • Bell peppers

  • Cherry tomatoes

  • Hummus, salsa, or lemon-tahini dip

Dinner

  • Big salad bowl with:

    • Romaine or spinach

    • Black beans or chickpeas

    • Baked tofu

    • Cucumbers

    • Tomatoes

    • Shredded carrots

    • Sprouts

    • Peppers

    • 2 tortillas

    • Whole-food dressing or sauce

Step 5: Adjust Portions Based on Your Needs

  • This reset will likely average around 1,800 to 2,300 calories per day.

  • Your total will depend on:

    • How much soy milk you use

    • Whether you choose toast or a full English muffin

    • How much tofu you add

    • How much beans you add

    • How much dressing you use

    • Whether you add tahini, avocado, almond butter, or extra seeds

Lighter Option

  • Use:

    • 1 cup soy milk

    • 1 slice Ezekiel toast or ½ English muffin

    • ½ cup beans

    • 3 ounces tofu

    • Lighter dressing portions

    • More raw veggies and greens

More Filling Option

  • Use:

    • 1½ cups soy milk

    • Full Ezekiel English muffin

    • 1 cup beans

    • 5 to 6 ounces tofu

    • 2 tortillas

    • Tahini, avocado, seeds, or almond butter as needed

Step 6: Keep the Mindset Simple

  • This is not about being perfect.

  • This is about creating a steady 30-day rhythm that helps make plant-based eating easier.

  • The focus is:

    • Simple meals

    • Less decision fatigue

    • More whole plant foods

    • More fiber

    • More greens

    • More beans

    • More consistency

    • Less overthinking

  • You can follow it exactly or use it as inspiration.

  • The goal is to feel supported, nourished, and steady for 30 days.

30-Day LeafSide Reset Shopping List

LeafSide Meals

  • For 1 person / 30 days:

    • 60 LeafSide meals total

    • Suggested mix: 30 smoothies + 30 sweet bowls

    • You can customize with more smoothies or more sweet bowls based on preference.

  • For 2 people / 30 days:

    • 120 LeafSide meals total

    • Suggested mix: 60 smoothies + 60 sweet bowls

Breakfast + Lunch Extras

  • Unsweetened soy milk:

    • Edensoy Unsweetened Organic Soymilk

    • Silk Organic Unsweet Soymilk

  • Ezekiel bread:

    • Food for Life Ezekiel 4:9 Sprouted Whole Grain Bread

  • Ezekiel English muffins:

    • Food for Life Ezekiel 4:9 Sprouted Whole Grain English Muffins

  • Cinnamon:

    • Simply Organic Ceylon Cinnamon

    • Frontier Co-op Organic Cinnamon

  • Berries:

    • Organic fresh or frozen berries

  • Bananas:

    • Organic if possible

  • No-sugar-added apple butter:

    • Eden Organic Apple Butter

    • 365 Organic Apple Butter

    • Any apple butter made with apples and spices only

  • Almond butter:

    • Once Again Organic Almond Butter

    • MaraNatha Organic Almond Butter

    • 365 Organic Almond Butter

    • Trader Joe’s Organic Almond Butter

  • Tahini:

    • Soom Premium Tahini

    • Once Again Organic Tahini

    • 365 Organic Tahini

  • Hummus:

    • Roots Oil-Free Hummus, if available

    • Oasis no-oil varieties, if available

    • CAVA Traditional Hummus, if the label shows no added oil

    • Trader Joe’s Oil-Free Hummus, if available

    • Any simple hummus made without added oil

  • Avocado:

    • Organic if possible

Raw Veggies for Afternoon Snacks

  • Choose a few each week:

    • Carrots: organic whole carrots or organic baby carrots

    • Cucumbers: organic English cucumbers or mini cucumbers

    • Celery: organic celery

    • Bell peppers: organic if possible

    • Snap peas: organic if possible

    • Cherry tomatoes: organic grape or cherry tomatoes

    • Broccoli florets: organic fresh or frozen

    • Cauliflower florets: organic fresh or frozen

    • Radishes: organic if possible

    • Zucchini slices: organic zucchini

Snack Dips + Simple Sauces

  • Hummus:

    • Roots Oil-Free Hummus, if available

    • Oasis no-oil varieties, if available

    • CAVA Traditional Hummus, if the label shows no added oil

    • Trader Joe’s Oil-Free Hummus, if available

    • Any simple hummus made without added oil

  • Salsa:

    • 365 Organic Salsa

    • Green Mountain Gringo Salsa

    • Any organic simple-ingredient salsa

  • Tahini:

    • Soom Premium Tahini

    • Once Again Organic Tahini

    • 365 Organic Tahini

  • Lemons:

    • Organic if possible

  • Limes:

    • Organic if possible

  • Dijon mustard:

    • Annie’s Organic Dijon Mustard

    • 365 Organic Dijon Mustard

    • Grey Poupon Dijon

  • Apple cider vinegar:

    • Bragg Organic Apple Cider Vinegar

    • 365 Organic Apple Cider Vinegar

  • Balsamic vinegar:

    • Napa Valley Naturals Organic Balsamic Vinegar

    • 365 Organic Balsamic Vinegar

  • Pure maple syrup:

    • Coombs Family Farms Organic Maple Syrup

    • 365 Organic Maple Syrup

    • Any pure maple syrup

  • Garlic or garlic powder:

    • Fresh garlic

    • Simply Organic Garlic Powder

    • Frontier Co-op Garlic Powder

  • Onion powder:

    • Simply Organic Onion Powder

    • Frontier Co-op Onion Powder

  • Cumin:

    • Simply Organic Cumin

    • Frontier Co-op Cumin

  • Smoked paprika:

    • Simply Organic Smoked Paprika

    • Frontier Co-op Smoked Paprika

  • Ground ginger:

    • Simply Organic Ground Ginger

    • Frontier Co-op Ground Ginger

  • Low-sodium tamari or liquid aminos:

    • San-J Organic Reduced Sodium Tamari

    • Coconut Secret Coconut Aminos

    • Bragg Liquid Aminos

  • Rice vinegar:

    • Marukan Organic Rice Vinegar

    • 365 Rice Vinegar

Dinner Bowl Greens

  • Choose 1 to 3 each week:

    • Romaine: organic romaine hearts

    • Spinach: organic baby spinach

    • Spring mix: organic spring mix

    • Kale: organic lacinato kale or curly kale

    • Arugula: organic baby arugula

    • Cabbage blend: organic shredded cabbage or coleslaw mix without dressing

    • Microgreens: any local organic microgreens

    • Sprouts: organic broccoli sprouts or alfalfa sprouts

Dinner Bowl Beans

  • Organic canned or boxed beans are completely fine.

  • Rinse and drain before using.

  • Choose a variety:

    • Black beans: Eden Organic, 365 Organic, or Westbrae Organic

    • Chickpeas: Eden Organic, 365 Organic, or Westbrae Organic

    • Lentils: Eden Organic, 365 Organic, or Westbrae Organic

    • White beans: Eden Organic, 365 Organic, or Westbrae Organic

    • Pinto beans: Eden Organic, 365 Organic, or Westbrae Organic

    • Kidney beans: Eden Organic, 365 Organic, or Westbrae Organic

    • Edamame: organic frozen shelled edamame, such as 365 Organic or Cascadian Farm

Tofu

  • Extra-firm tofu:

    • Nasoya Organic Extra Firm Tofu

    • 365 Organic Extra Firm Tofu

    • Wildwood Organic Extra Firm Tofu

  • Optional baked tofu for convenience:

    • Wildwood Organic Baked Tofu

    • Nasoya pre-baked tofu options

Extra Dinner Vegetables

  • Choose a few each week:

    • Cucumbers: organic English cucumbers or mini cucumbers

    • Tomatoes: organic grape, cherry, or Roma tomatoes

    • Peppers: organic bell peppers

    • Shredded carrots: organic shredded carrots

    • Mushrooms: organic baby bella or white mushrooms

    • Broccoli: organic fresh or frozen broccoli

    • Cauliflower: organic fresh or frozen cauliflower

    • Zucchini: organic zucchini

    • Red onion: organic if possible

    • Beets: Love Beets cooked beets or organic fresh beets

    • Brussels sprouts: organic fresh or frozen

    • Sweet potatoes: organic sweet potatoes

Tortillas

  • Choose one:

    • Food for Life Organic Sprouted Corn Tortillas

    • Siete Chickpea Flour Tortillas, if available

    • Siete Almond Flour Tortillas

    • Siete Cassava Flour Tortillas

  • Plan for:

    • 2 tortillas per dinner

Helpful Pantry Items

  • Cinnamon:

    • Simply Organic

    • Frontier Co-op

  • Garlic powder:

    • Simply Organic

    • Frontier Co-op

  • Onion powder:

    • Simply Organic

    • Frontier Co-op

  • Cumin:

    • Simply Organic

    • Frontier Co-op

  • Smoked paprika:

    • Simply Organic

    • Frontier Co-op

  • Ground ginger:

    • Simply Organic

    • Frontier Co-op

  • Black pepper:

    • Simply Organic

    • Frontier Co-op

  • Optional salt:

    • Redmond Real Salt

    • Celtic Sea Salt

  • Nutritional yeast, optional:

    • Bragg Nutritional Yeast

    • Frontier Co-op Nutritional Yeast

  • Chia seeds, optional:

    • Navitas Organics

    • 365 Organic

    • Bob’s Red Mill

  • Ground flax, optional:

    • Bob’s Red Mill Organic Ground Flaxseed

    • 365 Organic Ground Flaxseed

  • Pumpkin seeds, optional:

    • Go Raw Organic Sprouted Pumpkin Seeds

    • 365 Organic Pumpkin Seeds

    • NOW Real Food Pumpkin Seeds

  • Rolled oats, optional:

    • Bob’s Red Mill Organic Rolled Oats

    • 365 Organic Rolled Oats

Simple Weekly Prep List

  • Each week, it helps to have:

    • Soy milk stocked

    • Ezekiel bread or muffins in the freezer

    • Raw veggies washed and chopped

    • Beans rinsed and ready

    • Tofu baked, air-fried, or ready to warm

    • Greens washed and ready

    • One or two sauces made

    • Tortillas on hand

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