As a writer and journalist, I’ve seen many trends come and go in the world of healthy eating. One of the most prominent ones in recent years has been plant-based diets.
Now, before you start groaning and think to yourself, “Oh great, another preachy vegan article,” hear me out. This post isn’t about converting you to a fully plant-based lifestyle (although if that’s what you want to do, more power to you). Instead, it’s going to be a lighthearted look at some of the benefits – and quirks – of incorporating more plant-based foods into your diet.
First things first: let’s define what we mean by “plant-based.” Essentially, this type of diet focuses on whole foods from plants: fruits, vegetables, grains, legumes (like beans and lentils), nuts/seeds, and sometimes soy products like tofu or tempeh. It doesn’t necessarily mean cutting out all animal products entirely; some people might still eat small amounts of meat or dairy but make plants the focus of their meals.
So why would anyone choose to adopt this kind of eating pattern? Well for starters…
– Plants are packed with nutrients: Vitamins! Minerals! Fiber! Antioxidants! Phytochemicals! All those good things that keep us healthy and feeling our best. Eating a variety of colorful produce can help ensure you’re getting all these essential nutrients in your diet.
– It can be better for the environment: Growing crops is generally less resource-intensive than raising animals for food (especially beef), so choosing plant-based options can have a lower carbon footprint.
– Plant proteins are legit: For anyone who worries about getting enough protein without meat or eggs in their diet… don’t worry too much. There are plenty of high-protein plant sources out there – think quinoa, chickpeas/hummus,
lentils/daal/dhal, nuts and seeds like almonds or chia/hemp/flax.
– It can be budget-friendly: Depending on where you live, it may be cheaper to buy plant-based ingredients in bulk rather than buying meat or dairy products.
Of course, these are just a few of the potential benefits. But what about some of the… less glamorous aspects of plant-based eating? Here are a few things I’ve noticed during my own forays into this world:
– You might start getting really excited about vegetables: This is not necessarily a bad thing! But if you’re used to thinking of veggies as an afterthought or something to choke down because they’re “good for you,” switching over to a more plant-centric diet can open up a whole new world of culinary delights. Suddenly that bunch of kale seems like the most exciting thing in your fridge.
– …But also miss certain foods: Look, I’m not going to lie – sometimes I still crave cheeseburgers. And ice cream sundaes. And other things that aren’t exactly considered “plant-based.” It’s okay! You don’t have to give up everything you love in order to eat more plants; it’s all about finding balance and moderation.
– You’ll probably do more cooking at home: This isn’t always true (helloooo takeout options), but many plant-based meals require some degree of prep work and cooking from scratch. That could mean spending more time chopping veggies or simmering soups on the stove instead of relying on packaged convenience foods.
– People will ask you lots of questions: Whether out of curiosity or skepticism (or both), friends/family/coworkers may want to know why you’re making this dietary shift. Some people might even get defensive about their own food choices (looking at you, Uncle Bob who insists he needs meat with every meal). Just remember that it’s your body and your decision how best to fuel it.
So with all that in mind, let’s talk about some specific meal ideas and recipes for anyone who wants to dip their toe into the plant-based waters. I’ll include some links to resources at the end of this post for further inspiration.
Breakfast:
– Overnight oats: Combine rolled oats, almond milk (or any other non-dairy milk), chia seeds, and your favorite fruit/nut toppings in a jar or bowl. Let sit in the fridge overnight so everything gets nice and creamy.
– Tofu scramble: Crumble firm tofu and saute with veggies like spinach, tomatoes, onions, or bell peppers. Add spices like turmeric or paprika for flavor.
– Smoothie bowl: Blend together frozen fruit (like berries or bananas) with non-dairy yogurt/milk until thick and smooth. Top with granola, coconut flakes or any nuts/seeds you prefer.
Lunch:
– Grain bowls: Start with a base of quinoa/brown rice/farro/whatever grain you prefer. Add roasted veggies (sweet potatoes! Brussels sprouts! Broccoli!), protein sources like chickpeas/tofu/tempeh and drizzle on a dressing made from tahini/lime juice/yogurt/etc.
– Salad + soup combo: Make a big batch of vegetable soup over the weekend; then pack it up along with a hearty salad full of greens, beans/chickpeas/hummus/tuna etc., avocado slices & croutons/crackers as needed.
– Wraps/sandwiches : Fill wraps/pitas/bagels/bread slices rolls with hummus/spreads such as baba ganoush/guacamole/pesto + veggies+protein source such as falafel/tofu/chickpea cutlets/leftover baked beans
Dinner:
– Stir-fry: Saute up whatever vegetables you have on hand (carrots, bell peppers, snap peas, bok choy etc.) with a protein like tempeh/tofu/seitan in a pan with some soy sauce and ginger. Serve over brown rice or noodles.
– Pasta dishes: Make spaghetti marinara by simmering canned tomatoes with garlic and herbs, or toss whole wheat pasta in pesto made from basil/parsley/cilantro and nuts such as pine nuts/ walnuts/almonds.
– Stuffed veggies : Roast vegetables like eggplant/zucchini/bell pepper/squash/halved sweet potato in the oven; then stuff them full of quinoa/rice/lentils & top with cheese/dairy-free cheese.
Dessert:
– Fruit salads: Combine diced fruit (berries/mango/pineapple/grapes/etc) and sprinkle on lemon juice + cinnamon for extra flavor.
– Chocolate avocado mousse: Blend ripe avocadoes + cocoa powder + almond milk into a creamy dessert which can be topped with berries/nuts/chopped dates
– Banana ice cream: Freeze bananas overnight; blend them up into an ice cream-like consistency the next day. Add peanut butter/cocoa powder/maple syrup as preferred.
This is just the tip of the iceberg when it comes to plant-based meal ideas – there are so many creative recipes out there to explore! Here are a few resources I recommend checking out if you’re interested:
– Oh She Glows
– Minimalist Baker
– Cookie+Kate
-Love&Lemons
And remember that plant-based eating doesn’t have to be all-or-nothing. Even small changes can make a difference in how you feel physically and mentally. Who knows? You might even find yourself getting excited about kale too.
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