EASY, TASTY PLANT BASED RECIPES

Each meal is crafted with low-glycemic ingredients that provide steady energy and reducing blood sugar spikes. It’s packed with protein, fiber, and essential vitamins and minerals—especially zinc and Vitamins A, B, and C—that are critical for wound healing and good immune function. Make sure to drink plenty of water throughout the day, as hydration aids in tissue repair and prevents constipation, which is common after surgery. Avoid sweetened drinks and alcohol to support your body’s natural healing processes.

1. Smoothie: Low-Glycemic Berry & Greens Smoothie

  • Serving Size: 12–16 oz

  • Ingredients:

    • 1 cup spinach

    • ½ cucumber

    • 1 cup unsweetened almond milk

    • 1 tbsp chia seeds

    • ¼ cup blueberries

  • Directions: Blend all ingredients until smooth. Adjust almond milk for desired consistency.

  • Nutrition (approximate per serving): 120 kcal, 4g protein, 12g carbohydrates, 5g fiber, 6g fat.

  • Benefits: A low-sugar, nutrient-dense smoothie rich in antioxidants, zinc, and fiber, promoting stable blood sugar and skin health.

2. Breakfast: Savory Chickpea Pancakes with Vegetables

  • Serving Size: 1 large pancake (~5–6 inches) or 2 smaller pancakes

  • Ingredients:

    • ½ cup chickpea flour

    • ½ cup water

    • ¼ cup diced bell peppers

    • ¼ cup chopped spinach

    • ¼ cup sliced mushrooms

    • 1 tsp olive oil

  • Directions: Whisk chickpea flour with water, then stir in vegetables. Heat olive oil in a pan and cook the batter for 2–3 minutes on each side until golden.

  • Nutrition (approximate per serving): 220 kcal, 10g protein, 30g carbohydrates, 8g fiber, 6g fat.

  • Benefits: High in protein and fiber, providing a balanced meal that supports morning energy and muscle repair.

Recipes adapted by Aaliyah Bourne from:

  • minimalistbaker.com

3. Lunch Option 1: Everyday Lentil Soup

  • Serving Size: 1.5 cups

  • Ingredients:

    • 1 cup cooked brown lentils

    • 1 diced carrot

    • 1 diced celery stalk

    • 1 diced onion

    • 2 cloves garlic, minced

    • 4 cups vegetable broth

    • 1 can (14 oz) diced tomatoes

    • 1 tsp dried thyme

    • 1 bay leaf

  • Directions: Sauté onion, carrot, and celery until softened. Add garlic and cook for another minute. Add lentils, broth, tomatoes, thyme, and bay leaf. Simmer for 30–35 minutes until lentils are tender.

  • Nutrition (approximate per serving): 250 kcal, 12g protein, 40g carbohydrates, 10g fiber, 3g fat.

  • Benefits: A filling soup loaded with fiber, protein, and vitamins essential for immune health and wound repair.

Lunch Option 2: Cauliflower Rice Stir-Fry

  • Serving Size: 1.5 cups

  • Ingredients:

    • ½ cup diced firm tofu

    • 1 cup cauliflower rice

    • ¼ cup broccoli florets

    • ¼ cup snap peas

    • 1 tbsp low-sodium soy sauce

    • 1 tsp sesame oil

    • 1 clove garlic, minced

    • 1 tsp grated ginger

  • Directions: Sauté garlic and ginger in sesame oil. Add tofu and cook until lightly browned. Add vegetables and stir-fry until tender. Stir in cauliflower rice and soy sauce; cook for an additional 3–4 minutes.

  • Nutrition (approximate per serving): 220 kcal, 12g protein, 15g carbohydrates, 8g fiber, 10g fat.

  • Benefits: Low-carb and nutrient-dense, this dish supports blood sugar control and offers protein and fiber for tissue repair.

4. Dinner: Portobello Mushroom Burger

  • Serving Size: 1 mushroom burger

  • Ingredients:

    • 1 large Portobello mushroom

    • 1 whole-grain burger bun

    • ¼ roasted red bell pepper

    • 1 slice red onion

    • 1 handful spinach

    • 1 tbsp balsamic vinegar

    • 1 tsp olive oil

    • Salt and pepper to taste

  • Directions: Marinate mushroom in balsamic vinegar, olive oil, salt, and pepper for 15 minutes. Grill or bake until tender. Assemble burger with roasted red pepper, red onion, and spinach.

  • Nutrition (approximate per serving): 300 kcal, 8g protein, 35g carbohydrates, 6g fiber, 10g fat.

  • Benefits: High in fiber, low in refined carbs, and loaded with antioxidants, supporting digestion and immune health.

5. Dessert: Almond Chia Pudding with Berries

  • Serving Size: 1 pudding cup

  • Ingredients:

    • 3 tbsp chia seeds

    • 1 cup unsweetened almond milk

    • ¼ cup mixed berries (e.g., strawberries, blueberries, raspberries)

    • Optional: 1–2 drops of vanilla extract for flavor

  • Directions: Combine chia seeds, almond milk, and vanilla extract in a bowl. Stir well and refrigerate overnight. Top with fresh mixed berries before serving.

  • Nutrition (approximate per serving): 180 kcal, 5g protein, 14g carbohydrates, 9g fiber, 8g fat.

  • Benefits: This dessert provides a low-glycemic, fiber-rich option that satisfies without added sugar. Chia seeds offer zinc and omega-3s, which are great for reducing inflammation and supporting healing.

1. Smoothie: Tropical Vitamin Boost Smoothie

  • Serving Size: 12–16 oz

  • Ingredients:

    • 1 cup spinach

    • ½ cup frozen mango

    • ½ cup orange juice

    • 1 tbsp chia seeds

    • ½ cup coconut water

  • Directions: Blend all ingredients until smooth. Serve immediately.

  • Nutrition (approximate per serving): 160 kcal, 3g protein, 30g carbohydrates, 6g fiber, 4g fat.

  • Benefits: Rich in Vitamin C and electrolytes, which support collagen production, hydration, and recovery.

2. Breakfast: Oatmeal with Berries and Pumpkin Seeds

  • Serving Size: 1 bowl (about 1 cup cooked)

  • Ingredients:

    • ½ cup rolled oats

    • 1 cup almond milk

    • ½ cup mixed berries

    • 1 tbsp pumpkin seeds

  • Directions: Cook oats in almond milk until soft, about 5 minutes. Top with berries and pumpkin seeds.

  • Nutrition (approximate per serving): 250 kcal, 8g protein, 42g carbohydrates, 8g fiber, 7g fat.

  • Benefits: Provides fiber, antioxidants, and zinc to support immune health and wound healing.

3. Lunch Option 1: Chickpea & Quinoa Salad

  • Serving Size: 1 bowl (about 1.5 cups)

  • Ingredients:

    • ½ cup cooked chickpeas

    • ½ cup cooked quinoa

    • 1 cup mixed greens

    • ½ cup cherry tomatoes, halved

    • 1 tbsp tahini dressing

  • Directions: Toss all ingredients together with tahini dressing. Serve chilled or at room temperature.

  • Nutrition (approximate per serving): 300 kcal, 12g protein, 42g carbohydrates, 9g fiber, 10g fat.

  • Benefits: High in plant-based protein, Vitamins A and C, and fiber, aiding tissue repair and immune support.

Lunch Option 2: Sweet Potato & Black Bean Bowl

  • Serving Size: 1 bowl

  • Ingredients:

    • 1 small roasted sweet potato, cubed

    • ½ cup black beans, drained and rinsed

    • ¼ cup corn

    • ¼ avocado, sliced

  • Directions: Layer sweet potato, black beans, and corn in a bowl. Top with avocado slices.

  • Nutrition (approximate per serving): 350 kcal, 10g protein, 55g carbohydrates, 12g fiber, 10g fat.

  • Benefits: Offers complex carbohydrates, Vitamin A, and healthy fats to support energy, skin health, and immune function.

4. Dinner: Zucchini Noodles with Tomato & Lentil Sauce

  • Serving Size: 1 bowl (about 1.5 cups)

  • Ingredients:

    • 1 large zucchini, spiralized

    • ½ cup cooked lentils

    • 1 cup tomato sauce

    • 1 tsp Italian seasoning

  • Directions: Warm lentils and tomato sauce with Italian seasoning, then serve over spiralized zucchini noodles.

  • Nutrition (approximate per serving): 250 kcal, 12g protein, 45g carbohydrates, 10g fiber, 4g fat.

  • Benefits: High in fiber and protein, providing a light yet filling dinner that supports digestion and wound healing.

5. Dessert: Fruit & Chia Pudding Parfait

  • Serving Size: 1 parfait

  • Ingredients:

    • 3 tbsp chia seeds

    • 1 cup almond milk

    • ¼ cup diced mango

    • ¼ cup blueberries

  • Directions: Mix chia seeds with almond milk and refrigerate overnight. Layer with mango and blueberries before serving.

  • Nutrition (approximate per serving): 200 kcal, 6g protein, 30g carbohydrates, 10g fiber, 8g fat.

  • Benefits: Provides antioxidants, fiber, and zinc, aiding in skin recovery and reducing inflammation.