To make it quick and easy to eat plant-based daily, you can plan your meals with simple formulas like below.
1. Colours - eat the rainbows
Fill five colours into your meals throughout the day:
red/purple, orange/yellow, green, black, white
2. Nutrients - portion it well
Roughly size your plate with a proper amount of the main nutrients:
1/2 Carbs, 1/4 Fat, 1/4 Protein, extra Greens (vitamins and fibre)
3. Variety - know more foods
Aim for 30+ kinds of ingredients (from the wide world of plant-based foods!). It's quite easy to achieve.
Be curious. Make it a fun activity to discover unknown foods in grocery stores or via recipe videos on social media.
Basics:
Whole Grains (complex carbs):
Brown rice, Quinoa, Oats (rolled oats, steel-cut oats), Barley, Bulgur, Farro, Millet, Buckwheat (also known as kasha), Whole wheat pasta, Whole grain bread (such as whole wheat, spelt, or rye bread), etc.
Legumes:
Soybeans, Tofu, Tempeh, Chickpeas (garbanzo beans), Black beans, Kidney beans, Pinto beans, Navy beans, Split peas (green or yellow), Black-eyed peas, Adzuki beans, Cannellini beans, etc.
Fruits and Vegetables:
Leafy greens (spinach, kale, lettuce, salad leaves)
Cruciferous vegetables (broccoli, Brussels sprouts, cabbage, cauliflower)
Berries (strawberries, blueberries, raspberries, blackberries)
Citrus fruits (oranges, lemons, limes, grapefruits)
Apples, Bananas, Tomatoes, Bell peppers (red, yellow, green), Carrots, Sweet potatoes, etc.
Nuts and Seeds:
Almonds, Walnuts, Cashews, Pecans, Pistachios, Chia seeds, Flaxseeds (ground or whole), Pumpkin seeds, Sunflower seeds, Sesame seeds, nut butter
Herbs and Spices:
Ginger, Basil, Coriander, Parsley, Rosemary, Thyme, Oregano, Cumin, Turmeric, Paprika, etc.
Bonus:
Mushrooms:
Button mushrooms, Portobello, Shiitake, Oyster mushrooms, Enoki, etc.
Sea Vegetables
Nori, Kelp, Dulse, Wakame, Sea Lettuce, etc.
4. Some helpful practices
Our go-to lunch box/meal prep formula
Our daily meals at a glance
Whether you're a busy professional, a parent juggling multiple responsibilities, or simply someone looking to eat healthier, effective meal planning can make a world of difference in your daily life. Remember to keep it simple, be flexible, and make use of the tools and resources available to you. Don't forget to celebrate the small victories along the way. Every meal can become a step towards a healthier, happier you.
Enjoy your plant-based journey!
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