Plant-based meal plan: Jeremy Reijnders

Seven years ago Jeremy made the switch to a 100 percent plant-based lifestyle. Since then he’s been named the fittest man in the Netherlands twice (2018 and 2022), appeared on the cover of Men’s Health and competed in the CrossFit Games twice with his team.

Jeremy loves helping people transition to a more plant-based way of eating and that’s why he’s sharing his most requested meal plan with you below.

Important to know

Use this meal plan as a source of inspiration. Take what works for you and feel free to experiment. Every body is different so do what feels good and fits your lifestyle.

• We haven’t included calories or exact quantities because these vary from person to person.
• This isn’t a ready-made daily plan either because variety throughout the week is key.
• When you see a slash it means you can switch between options or combine them.

Pre-breakfast

Water

Breakfast

Option 1: Smoothie

• Almond rice oat or soy milk or water
• 1 banana
• Berries: blueberries blackberries raspberries cranberries
• Oats
• 2 handfuls of spinach or kale
• Flaxseeds or chia seeds
• 1/2 scoop Orangefit Protein
• 1 to 2 tablespoons of spirulina or chlorella powder

*When I don’t have much time I go for Orangefit Hero as breakfast or lunch

Option 2: Oatmeal bowl

• Almond rice oat or soy milk or hot water
• Oats
• Berries: blueberries blackberries raspberries cranberries mulberries
• Fruit: banana apple kiwi strawberry date
• Seeds: chia flax pumpkin sunflower
• Nuts: walnuts almonds Brazil nuts pecans
• 1/2 scoop Orangefit Protein (optional)
• Cinnamon

Lunch

Option 1: Wraps

• Whole wheat tortilla wraps
• Homemade hummus (see recipe under snacks)
• Bulgur couscous brown rice freekeh quinoa
• Black beans (from a jar can or pouch)
• Corn (also from a can or jar)
• Avocado
• A handful of spinach leaves

Preparation:

• You can eat it cold or warm up the wrap on its own
• You can also fill the wrap first fold it and then heat it in a pan until the outside is slightly browned and crispy
• Or heat the filling in a pan first and then put it in the wrap

Option 2: Spelt bread with toppings

• Hummus
• Avocado
• Sprouts spinach or lettuce
• Tomato cucumber or bell pepper
• Pepper and salt

Option 3: Spelt bread with toppings

• Peanut butter nut butter or almond butter
• Banana slices

*When I don’t have much time I go for Orangefit Hero as breakfast or lunch

Dinner or meal prep

Choose one or more options from each group:

Grains and potatoes: Sweet potato / brown rice / bulgur / couscous / quinoa / freekeh

Legumes and meat alternatives: Black beans / lentils / chickpeas / tofu / tempeh / vegan burger or meat substitute

Leafy greens: Broccoli / kale / spinach / cavolo nero / arugula

Other vegetables: Mushrooms / zucchini / eggplant / red onion

Herbs and spices: Chili / turmeric / curry / oregano / parsley / coriander / basil

*I usually pick one item from each group and combine them in a warm dish or a salad. Of course these aren’t all the options but just the ones I use most often.

Snacks

For in between meals

• Spelt, corn, or rice cake with hummus, avocado, sprouts, pepper & salt
• Spelt, corn, or rice cake with peanut butter, nut butter or almond butter
• Banana bread (you’ll find the recipe on my Instagram)
• Fruit
• Green Juice

Recipe: Homemade hummus

Ingredients

• 500 grams of chickpeas (usually two jars or cans)
• 1 or 2 red onions (depending on size)
• 1 or 2 cloves of garlic (depending on your taste)
• 1 lemon (or 2 limes)
• 1 tablespoon olive oil (optional)

* Optional extras: basil parsley leaves tahini spices sweet potato pumpkin

Preparation

• Chop the onion and squeeze the lemon
• Put everything in a bowl or measuring cup and blend with a hand blender or food processor until smooth
• Add salt and pepper to taste

Recipe: Pre or post workout shake

Before or after training

• Almond milk
• Orangefit Protein
• Banana
• Blueberries (optional)
• Plant-based supplements

Supplements

In addition to this meal plan Jeremy also takes magnesium vitamin D3 Omega 3 and a vitamin B12 supplement.

He uses magnesium to support his recovery after intense workouts and vitamin D3 especially during the winter months for his immune system. Omega 3 is important for heart eyes and brain and vitamin B12 is essential because it’s hard to get enough of it through plant-based foods :)