A plant-based diet is something that became very popular these days. Doctors say that it has many benefits, helps us prevent and cure some diagnoses, and on top of all makes us feel great.
If you are someone who wants to start this meal plan, and you are not sure where to start, this text can help you understand more about a plant-based diet.
However, if you are someone who is just in a look for meal and recipe ideas, we have something for you, too. Additionally, we have ideas on how to shop for a plant-based diet meal plan.
Table of Contents
What is a plant-based diet and what are the benefits?
Some people define a plant-based diet as a vegetarian diet, or do not include meat, but include dairy and eggs. However, others go completely vegan and just focus on plant-based proteins, and if they eat meat they do so in very small amounts.
Whatever a plant-based diet means for you, it is a good idea to increase your fruits, vegetables, legumes, and whole grains because they are high in fiber and are very important nutrients. To clarify, many people do not get enough of them, and it is good for everyone to change that whenever they can.
Benefits that a plant-based diet can bring
Firstly, short cooking time. This diet includes a lot of healthy, easy, and no-cook protein sources. Canned and dried beans and lentils can stay on a shelf for a long time and they are great protein sources.
Beans just need a drain and rinse and they are ready to eat. A young soybean, or edamame, is another healthy protein source and you can find it in the freezer section in almost every grocery store. Seeds, nuts, nut butter, and whole grains (quinoa and brown rice) are easy and healthy options, too.
Secondly, this diet will provide more fiber. Fiber is something that plays a crucial role in regulating our digestive system as well as disease prevention. Eating more fiber in your diet will provide many health benefits, such as a lower risk of developing type 2 diabetes or heart disease. Additionally, you will have a healthier body weight.
Furthermore, there is a lower risk of chronic diseases. People who follow a plant-based diet will decrease their risk of diabetes, heart disease, and even some cancers.
Lastly, this diet leads to weight loss. Following this diet will make your body fat percentage and waist circumference smaller. Therefore, this high-fiber diet will keep you full for a longer time and you can feel satisfied and lose weight at the same time.
How to do the shopping for a plant-based diet
When you want to follow any meal plan, making a shopping list, planning your meals, and gathering recipes are steps that you have to take. That way it will be much easier to stick to it.
You will often hear the advice to make a shopping list so you can avoid buying something that is not agreeable to your diet plan. Additionally, you will avoid processed food and get healthy and nutritious food. A grocery list for your plant-based diet meal plan is crucial.
Some of the things that will be good for you and that you should put on your shopping list are:
- Tofu
- Canned beans
- Brown rice
- Quinoa
- Oats
- Nuts and seeds
- Fresh and frozen fruit and vegetables
- Dried lentils and beans
The idea is to always have enough food that is shelf and fridge friendly. Likewise, there are also good pantry items to have on hand so following this diet can be easy.
5 recipes and meal plan ideas for a plant-based meal plan
1. Green smoothie with almond butter
This recipe is for one serving and it is an amazing way to start your day. The ingredients that you will need:
- One cup of frozen cauliflower
- Half of the frozen banana
- Two tablespoons of nut butter
- One cup of spinach
- One teaspoon of honey
- Two cups of almond or oat milk
Instructions for this one are very simple – just blend all the ingredients on high speed, drink, and enjoy!
2. Cauliflower and rice bowl
This recipe will give you four serves and it is a main dish. Ingredients that you will need for the bowls:
- One head of cauliflower
- Half a teaspoon of rice vinegar
- Six to seven ounces of shiitake mushrooms, sliced and stemmed
- Half a teaspoon of tamari
- Five leaves of torn curly kale
- Half a cup of chopped scallions
- One avocado
- Fifteen ounces of baked tofu
- Half a cup of minced garlic clove
- Extra virgin olive oil
- Sea salt
Ingredients for coconut sauce:
- One tablespoon of rice vinegar or lime juice
- One-third a cup of coconut milk
- One teaspoon of minced ginger
- Two tablespoons of white miso paste
Instructions for cooking: in a small bowl you can whisk together miso paste, lime juice or rice vinegar, ginger, coconut milk, and salt. After that, heat olive oil and add cauliflower, garlic, and scallions and stir. Remove from the heat and stir with half of the coconut sauce. Make portions for four bowls. Next, heat the pan again and add mushrooms and salt, stir, and cook until it gets tender, around five minutes. Remove from the stove and stir tamari and rice vinegar then add mushrooms to the bowls. Lastly, add a little bit of water and cook the kale. Add kale, avocado, and tofu to the bowls, too.
3. Sweet potato and black beans chili
This recipe will provide eight serves and the ingredients that you will need are:
- Six chopped garlic cloves
- One tablespoon of olive oil
- One chopped onion
- One sweet potato
- Two tablespoons of tomato paste
- One bell pepper
- One tablespoon of chili powder
- One teaspoon of ground cumin
- Two fifteen-ounce cans of black beans
- One twenty-eight once can of tomatoes
- One tablespoon of honey
- Juice of one orange
- Black pepper and salt
For toppings you can use:
- Goat or cheddar cheese
- Jalapeno
- Radishes
- Avocado
- Green onions
- Tortilla chips
Instructions: warm the olive oil and add sweet potato, bell pepper, and onion. Cook for ten minutes and stir. After that, add tomato paste, chili powder, garlic, and cumin. Add pepper and salt per your taste and stir. Then, add black beans, tomatoes, juice, honey, and two cups of water. Furthermore, cover the pot and cook for thirty minutes until the sweet potato becomes tender. Add seasonings, chili powder, salt, or pepper if needed. Divide into bowls, add toppings that you choose, and enjoy!
4. Delicious one-bowl muffins
This recipe will provide twelve muffins and you will need 15 minutes to prep them and 25 minutes to cook them. Therefore, the ingredients that you need to use:
- Half a cup of maple syrup
- Half a cup of coconut or brown sugar
- Two eggs
- One forth a cup of olive oil
- Three cups of fresh fruit or veggies(one zucchini, two carrots, and one big apple)
- Half a teaspoon of salt
- Half a cup of shredded coconut
- One teaspoon of cinnamon
- One-fourth of oat flour
- One big cup of whole-wheat flour
- Half a teaspoon of baking powder
- One teaspoon of baking soda
- Almonds for topping
Instructions for making: Preheat the oven to 400 degrees F and prepare a muffin tray. Mix maple syrup, sugar, and olive oil in a mixer until is syrupy and smooth. Add the eggs, then an apple and other fruit or veggies. After that add coconut, and mix the dry ingredients and spices by hand. Lastly, fill the muffin tray and bake for twenty-five minutes, let it cool and it is ready.
5. Avocado toast with veggies
This is for one serving, it has a lot of veggies and herbs, and it is great for breakfast. Ingredients that you need:
- One slice of toasted sourdough
- Half of avocado
- Spices per your taste
- Fresh herbs like chives, basil, cilantro
- Cucumber or radish
Instructions: smash the avocado and put it on the toast, top it with radish or cucumber. Add spices, and herbs, and add olive oil if you like.
The bottom line
The most important thing to remember about a plant-based diet is that this diet is a great way to feel good, look good, and be healthy. Therefore, it limits all animal-derived foods in favor of plants. Veggies, fruit, and whole grains are the main source of nutrients.
We hope that these ideas and recipes will help you follow your plant-based diet plan and that you will see all the benefits that it can bring. The decision to start following this diet can change your life. Good luck and enjoy your meals!