We know. The words plant-based diet conjure nightmares of snacking on nothing but lettuce leaves and carrot sticks until the end of time. But it turns out this nutritious eating plan offers a lot of flexibility and delicious options that can boost your health and maybe even help you lose a few pounds. Here, your first week of eats on a plant-based diet meal plan, from breakfast to dessert.
RELATED: 15 Vegan Dinner Ideas Even Carnivores Will Love
Nope, its not the same thing as being vegan. In fact, you can still eat meat and animal products on a plant-based (or flexitarian, if you will) dietoccasionally. This diet is more of a concept than a strict set of rules, which means you have a lot of freedom regarding what you put on your plate. The idea is to consume meals that consist mostly of plant-based foods, plus modest amounts of fish, lean meat and dairy. The Mediterranean Diet is one example of a plant-based diet, as is veganism.
In general, youll want to bulk up on whole, minimally-processed foods, eat fish and lean meat occasionally (and red meat only sparingly) and exclude processed, refined foods. The more locally-sourced and organic, the better. While you can incorporate healthy fish, lean meat and poultry into your diet, the idea is to minimize your consumption overall (including eggs and dairy).
Here are a few foods to work into your day-to-day
Fruits and veggies
Legumes (like beans, lentils and peas), nuts and seeds
Whole grains (quinoa! farro! millet!)
Healthy carbs (like wild rice, sweet potatoes and fruit)
and a few to avoid often or altogether.
Refined and processed foods (wave goodbye to anything made with white flour, like regular pasta and white bread; refined grains like white rice; processed animal products like bacon, deli meat and sausage, and processed foods like potato chips, cereal bars and frozen dinners)
Red meat
Junk food
Added sugars and artificial sweeteners
Vegan junk food (steer clear of processed meat substitutes)
Story continues
Not sold yet? Maybe the many nutritional perks will sway you. First of all, cutting down on meat alone has a whole slew of pros. It could lower your risk for heart disease, stroke, high blood pressure, high cholesterol, cancer, diabetes and obesity, according to the American Heart Association. The only downside is that you may have to take a supplement, like vitamin B12, if you choose to exclude all animal products from your diet. Ask your doctor whats best.
A plant-based diet can also boost the immune system and reduce inflammation, according to the MD Anderson Cancer Center at The University of Texas website. Its also a surefire way to up your fiber intake and maintain a healthy weight. Evidence shows that the Mediterranean Diet can reduce your risk of heart disease, metabolic syndrome, diabetes and colon, breast and prostate cancers, as well as depression, according to the Harvard Medical School website. Plant-based diets are also great for brain health. Dairy, meat and fried foods high in saturated and trans fats can increase your risk for cognitive issues and Alzheimers. Avoiding these and replacing them with antioxidant- and vitamin-rich foods can have the opposite effect, says the Physicians Committee for Responsible Medicine. Did we mention a plant-based diet is also wonderful for the environment? Consuming fewer animal products saves water and reduces greenhouse gas emissions, says a 2019 study published in the journal Science.
Ready to get started? Heres one week of plant-based meals youll fall in love with.
A poached, runny egg makes everything better. It adds decadence (and protein) to a hearty mix of Brussels sprouts, arugula, sweet potatoes and a spicy harissa vinaigrette.
Get the recipe
Homemade sushi takes a lot of rolling, time and TLC. These muffin-tin gems come together fast without having to deal with messy raw fish. Stick with cucumbers, carrots and avocado or branch out to other veggies. The soy-sesame dressing will taste good on anything.
Get the recipe
Hate doing dishes? Youre preaching to the choir. Meet a 30-minute wonder in a sesame-soy sauce spiked with ginger, honey and red-pepper flakes.
Get the recipe
Its a good thing you had a light dinner, because this treat is seriously luxurious. Golden mylk, non-dairy milk mixed with ground turmeric, gets a whole new life in this coconut beauty made with vegan cream cheese.
Get the recipe
Old-fashioned oats turn creamy and flavorful after soaking in non-dairy milk and raw cocoa powder. Brighten up the mason jar with fresh fruit and coconut milk yogurt. Just skip the tablespoon of granulated sugar or swap it for honey.
Get the recipe
Dont look now, but youre the envy of the break room. You wont believe the creamy dressing is vegan and dairy-free. The secret? Raw cashews, olive oil and lemon juice. Well take ours with extra toasted hazelnuts, please.
Get the recipe
The juiciest veggie burger there ever was. Lentils and portobello mushrooms make for fiber-rich, hearty patties thatll fill you up just as much as beef would. Make it a lettuce wrap or swap in a keto bun.
Get the recipe
If youre like us, cookie dough only makes it into the oven *half* the time. And this version is vegan, paleo and gluten-free. Have it raw to your hearts content thanks to a mix of almond and coconut flours, pure maple syrup and vanilla extract.
Get the recipe
Blender, meet the best cruciferous veggie around. Cauliflower makes the sipper extra filling, so itll hold you over before lunchtime. Its also loaded with antioxidants (thanks, blueberries) and protein-rich, unsweetened almond butter.
Get the recipe
So, you went bar hopping and had two big pieces of birthday cake last weekend. Happens to the best of us. Enter the Crock-Pot cure-all thats made to cleanse your system. Its gluten-free and has lots of fresh veggies and herbs like spinach, snow peas, basil and mint.
Get the recipe
Have your pasta and eat it too, thanks to the most versatile gourd ever. Store-bought marinara (check the sugar content before you buy) is easy to spruce up with browned creminis, fresh thyme and rosemary and a sprinkle of nutritional yeast.
Get the recipe
Arent they gorgeous? Dont tell, but theyre also sugar-free. All their sweetness comes from pitted dates, cocoa powder and maple syrup.
Get the recipe
Spruce it up with diced bell peppers, spinach or sweet potatoes. Use brown or wild rice or substitute a broccoli or cauliflower crust instead. Were having ours with a side salad.
Get the recipe
Like takeout, only better. And healthier. Substitute beef for firm tofu, buckwheat flour and white chia seeds. If you really want to go the extra mile, peel your own cucumber and carrot ribbons.
Get the recipe
Gochujang is the spicy condiment you need in your life ASAP. The Korean fermented chili paste is the backbone of the honey-tamari sauce. Swap millet or farro in for white rice and voil.
Get the recipe
It turns out that if you freeze, puree and re-freeze cubed watermelon, it transforms into the most refreshing frozen dessert ever. Genius.
Get the recipe
Bring on the protein and healthy fats. Ditch the tortilla (and the carbs that come with it) and wrap smoked salmon and baby spinach in an egg white omelet instead. Fill it with avocado, roasted red peppers, asparagus and any other veggies you have on hand.
Get the recipe
Tuna who? You wont miss the fish once you taste this fresh take on a Hawaiian staple. Melon, cucumber and microgreens make it refreshing while peanuts and sesame seeds add the most important factor, crunch.
Get the recipe
The ultimate vegan comfort food. Its secret is a rich cashew cream sauce made with garlic, lemon and nutritional yeast. Want to make it gluten-free? Ditch the breadcrumb topping for double the toasted pine nuts.
Get the recipe
Raw peanut butter. Cocoa powder. Oats. Shredded coconut. These treats are as wholesome as they are dangerously snackable.
Get the recipe
We know, we love the sugary stuff too. But this combo of rolled oats and white and black sesame seeds will give you the crunch youre craving and the energy youre lacking. Try it with macadamia, almond or coconut milk.
Get the recipe
Your go-to Chinese restaurant order, reinvented. The best part is you only need six ingredients to make it, and most of them are conveniently pantry staples. Swap white rice for quinoa and dig in.
Get the recipe
Fire up the grill for a main thats equal parts healthy, simple and delicious. Not only are the skewers dippable, but the chicken is cooked in lemon-yogurt marinade to boot.
Get the recipe
Your gym buddies will be so proud. A handful of freshly-roasted nuts seasoned with rosemary, oregano, garlic powder and flaky salt will hold you over until morning.
Get the recipe
Three ingredients + 30 minutes = the easiest, filling on-the-go breakfast. If you dont have a food processor to combine the ingredients, use the blender instead.
Get the recipe
We hope you brought your appetite. Sink your teeth into layers of walnut taco "meat," avocado, salsa and cashew queso. Itll only take you 10 minutes to put together. Just be sure to use a low-carb tortilla made with ingredients like cassava or almond flour.
Get the recipe
Your favorite local Thai restaurant will miss you. Transform a lowly can of chickpeas into a half-hour delight with the help of red curry paste, fresh ginger, lime juice and coconut milk.
Get the recipe
Oh, banana. Is there anything you cant do? We think not, especially with sidekicks like dates and natural almond butter.
Get the recipe
RELATED: What Is the Ketogenic Diet? Heres What You Need to Know About Keto
Original post:
A Plant-Based Diet Meal Plan That Isn't All Salads and Oatmeal - Yahoo! Voices
