Whole Food Plant Based Meals

From Nature to Your Table

meals that fit your schedule

Do you like oatmeal? Try it 3 times a week with berries, crushed walnuts and plant based milk.

Do you eat beans? Try black bean burgers, rice and beans, vegetarian chili, black bean and corn tacos..

Where will you get protein? Think Beans Lentils Tofu (BLT) and soy milk, edamame, peas, quinoa, whole grains, and a daily handful of nuts and seeds.

1 week meal plan.

sunday

Remove junk food and animal based food from eye level shelves. Prep vegetables, fruit, pasta 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), frozen blueberries, 1 banana, handful of kale.

  • Buy frozen black bean burgers and saute on either side for a few minutes.

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

Monday

  • 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.

  • Whole grain toast with avocado and slice of tomato. Corn on the cob. (If you eat it hot, you don’t need butter. A little plant based margarine is okay.)

  • You can saute some tofu or soy crumbles for the taste of ground beef, saute mushrooms or add plant based meatballs or sausage if you would like. Serve with broccoli (microwave 1 minute).

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.

  • Leftover spaghetti and salad

  • Try roasted brussel sprouts, sweet potato, eggplant. Add avocado, salsa, corn, black beans, cilantro, vegan shredded cheese.

Wednesday

Remove junk food and animal based food from eye level shelves. Prep vegetables, fruit, pasta 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), frozen blueberries, 1 banana, handful of kale.

  • Prepare this the night before if needed. Acorn squash: poke holes in it and microwave for 6 minutes. Slice lengthwise and drizzle olive oil and crushed garlic, salt and pepper. Bake at 350 for 15-20 minutes until golden.

  • Look for an easy recipe on line. Add mushrooms, sauteed tofu or soy crumbles for more familiar substance. Serve with salad.

thursday

  • 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.

  • Whole grain toast with avocado and slice of tomato. Corn on the cob. (If you eat it hot, you don’t need butter. A little plant based margarine is okay.)

    Here is a recipe for Mushroom Barley Soup

  • Serve with spinach and strawberry salad.

friday

  • Peanut butter on whole grain (or sprouted) toast with bananas. Try non dairy yogurt with berries.

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  • Try Thai noodles or curry with tofu, or vegan pizza. Make edamame at home - buy frozen edamame and boil for 5 minutes and sprinkle with salt. Serve with steamed broccoli.

saturday

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

  • Saute a little onion in olive oil, add few vegetables and then add some tofu (extra firm) chunks or pour in some Just Eggs ( in Publix in yellow bottle). Cook like scrambled eggs in a few minutes. Serve with whole grain toast and fruit.

  • Buy frozen falafel and bake. Spread pita pocket with hummus or tahini (sesame seed paste - very healthy). Top with avocado, sliced apples and greens.

  • 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.

  • 1 cup non dairy milk, 1 tbsp. cocoa powder, 1 frozen banana (peel it first before freezing), few sprinkles cinammon and dash of vanilla.

  • Can also dip apples in peanut butter. Try raw vegetables with guacamole.

drinks

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

  • Coffee is fine. Try to add plant based rather than dairy milk.

remember, it is what you eat most of the time that counts.

  • Enjoy some of the meat if it is meaningful to you and your family. Eat something before you go and bring a plant based dish to share.

  • Asian, Indian and Mexican restaurants often have plant based options. Can often add tofu. Skip the cheese.

  • Start with drinks and appetizers. Plant based appetizers are easy: think vegetable spring rolls, cut vegetables and apples with hummus, mixed berry bowl, bruschetta, sweet bean salsa and tortilla chips.

 

How do i explain Plant based eating to family and friends?

“I am eating more plants for my health.” Let them ask you if they are interested rather than trying to convince them.

Tell them about this website so they can get the information themselves.

  • Rich Roll discusses how difficult it is to convince someone to change course or adopt a different point of view. Sometimes the best you can do is to "Be a Lighthouse," as an example of what you believe in. (Rich Roll podcast, Episode 650)

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“mAKE THE HEALTHY CHOICE THE EASY CHOICE”

- Dan Buettner, Blue Zones