let’s get started with simple steps to more plants

With a focus on Indian foods

Eat More:

  • Vegetables

  • fruit

  • Beans and lentils

  • Whole grains

    like oatmeal and millet

Eat Less:

  • meat

  • chicken

  • fish

  • eggs

  • dairy

Aim for plants on weekdays (at least 3 consecutive days) and optional animal products on weekends.

South asians have an increased risk of:

Plant centered diets can reduce the risk of, and improve: heart disease, type 2 diabetes and hypertension.

Here are some simple things you can do:

  1. Choose fruit (which has fibre plus sugar) instead of a sugary dessert. Avoid adding sugar to meals while cooking.

  2. Avoid butter and ghee. Use minimal oil and a little water to prepare curries and masalas.

  3. Fry roti / chapati / parathas in a non stick or cast iron pan with minimal or no oil. Bake vadas instead of frying them.

  4. Use coconut milk (low fat is okay) instead of cream while cooking.

  5. Reduce alcohol. The WHO says that zero amount of alcohol is good for health.

REMEMBER: WE CAN ADAPT TO ANY TASTES WE CHOOSE.

Our tastebuds regenerate every 2 weeks.

It only takes 7 tries to adapt to a new taste.

1 week meal plan.

sunday

Remove junk food and animal based food from eye level shelves. Prep vegetables, fruit, soaked beans and lentils for few days and keep in containers ready to go.

  • Plant based milk (preferably soy milk with good protein [unlike almond milk] and 1/3 of daily calcium), raisins, 1 banana, and a few nuts and seeds.

  • Try a salad with dark green leaves, like spinach, kale, arugula. Add some sliced dates or figs for more flavor and fiber. Add some nuts and seeds (raw, unsalted is best). Use minimal dressing if it has oil or sugar.

  • Small portion of meat, chicken, fish, eggs or dairy. Be generous with vegetables and fruit.

Monday

  • Use small amount of oil to fry dosa. Use water to fry onions and spices.

  • Click for recipe

  • Mix half and half brown and white rice until you adjust to the flavor profile of brown rice.

Tuesday

  • Add a few crushed walnuts, and optional plant based milk and a handful of granola for sweetness. Good optional additions: 1 tbsp. ground chia flax seeds, raw unsalted pumpkin or sunflower seeds.

  • Serve with brown rice instead of white rice. Add green leafy vegetables on the side.

    Click for Recipe link

Wednesday

Remove junk food and animal based food from eye level shelves. Prep vegetables, fruit, lentils, soaked beans for few days and keep in containers ready to go.

  • Click for a recipe.

    Use just a little oil and no ghee. Use more lentils for better health value. Don't add the extra sugar. Your taste buds will adapt.

  • Acorn squash: poke holes in it and microwave for 6 minutes. Slice lengthwise and drizzle a little olive oil and crushed garlic, salt and pepper. Bake at 350 for 15-20 minutes until golden.

  • Click for recipe link

thursday

friday

  • Click for recipe. Use minimal oil.

  • Slice some spinach finely and sprinkle generously on top. Raw spinach has great health value.

  • Add low fat coconut milk to make it creamier if desired.

saturday

Don’t forget to exercise. Go for a walk every day.

  • You can add chili, cilantro, shallots, mushrooms, sesame seeds, tofu. Try to add some herbs, spices, a little plant based protein (tofu, peas, mushrooms, seeds, nuts) to add health value.

  • Click for easy recipe.

  • Small portion of meat, chicken, fish, eggs or dairy.

snacks

  • Choose raw, unsalted nuts and seeds. Think almonds, walnuts, pistachios, cashews, and pumpkin or sunflower seeds. Dates and figs are also great.

  • Use generous amount of coriander chutney (no butter), boiled vegetables, and brown bread. Your taste buds will adapt.

drinks

  • Description text goes here

  • Aim for 1 cup of green tea a day. Great antioxidants.

    Can also drink black tea (avoid dairy milk, which reduces the antioxidants and avoid sugar). You can use some soy milk which adds some calcium, protein and doesn't reduce the antioxidants.

  • Coffee is fine. Try to add plant based rather than dairy milk. Avoid sugar (reduce a little each day to get to no added sugar).