Sample Plant-Powered Menu: Protein Blueberry Smoothie & Warming Carrot Soup

As the summer is ending, I want to welcome all of you back again, hoping to be able to inspire you and maybe challenge you in various ways in the upcoming months.

Although the summer is almost gone, and most of you have probably already forgotten about it, I’m just getting back into the rhythm of my regular work-school-home routine. Most of you have not heard from me the whole summer. My father passed away this summer and I spent a couple of months back home; not working, but doing lots of thinking. It was a really sad time; I had never before experienced death of anyone so close to me. It may sound trite, but the moments like this really make you examine your life, your motives and why you are on this planet.

High Protein Blueberry Smoothie

blueberry smoothie recipe (with greens and tofu)

This blueberry smoothie has additional protein added to the mix – I used tofu, but you may use chia seeds or hemp seeds, a tablespoon or two of nut butter, or a handful of nuts. I usually don’t add anything other than fruits and greens to the smoothie, but adding this will make the smoothie more filling.


1 banana
1/2 cup tofu
1 cup wild blueberries
1 cup greens
1 cup sprouts (optional, add more greens if not using sprouts)
1 cup water


Blend all ingredients, pour into a glass, sip and smile!


* You may substitute tofu with vegan protein powder, 1/cup of chia seeds, or hemp seeds.

(Now, I noticed that soy can elicit extreme reactions in some health-conscious people. If you have concerns about soy or tofu, I encourage you to read or listen to any of the Resources at the end of this post.)

Day’s Menu

Some readers have been asking me for menu suggestions.

Here is a sample day’s menu that is loaded with healthy foods:

Morning/Breakfast: Protein Blueberry Smoothie, Oatmeal (if still hungry)

Lunch/Snack: Curried Carrot Soup (with a side salad or a slice of whole wheat bread)

Dinner: Veggie burger (store bought or home made), potatoes, salad

Dessert: Home-made banana ice-cream

carrot soup recipe

This recipe is uncooked (raw), low-fat, low-calorie, GMO-free, gluten-free, dairy-free, cholesterol free, vegetarian and vegan.

Questions? Comments? Suggestions?

If you have a favorite recipe, why not submit it here in the comment section of this this blog for others to enjoy too!

I also welcome any comments, questions and suggestions. Thanks!