Description
An easy, balanced, plant-based eating plan for both beginners and seasoned cooks looking to simplify their routine and increase their intake of healthy foods.
Eating a balanced diet and planning simple meals and snacks can help you reach your goals. This program teaches balanced diet basics with a variety of delicious meals and easy-to-follow recipes. The plan is rich in whole grains, fruits, vegetables, legumes, soy, and healthy fats. It limits sodium. The meals included in this program support bone health and the immune system and provide adequate iron intake.
DAIRY-FREE, VEGAN, VEGETARIAN, EGG-FREE
18 PAGES OF RECIPES AND SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Peanut Butter & Blueberry Chia Oats
- Apple & Peanut Butter Smoothie
- Protein Cinnamon & Apple Oats
- Apple Slices & Hummus
- Cucumber Hummus Bites
- Blueberry Banana Protein Smoothie
- Banana & Pecans
- Peanut Butter & Blueberry Toast
- Crispy Tofu & Broccoli on Rice
- Peanut Butter Toast & Fruit Snack Box
- Lemony Lentil & Spinach Pasta
- Maple Roasted Lentil & Sweet Potato Salad
- Crispy Tofu, Carrot & Rice
- Avocado & Hummus Cucumber Sandwich
- Tofu Broccoli Pasta
Evidence:
This program was created with the following key considerations:
Macronutrients
An ideal diet meets food group needs with nutrient-dense options and comprises over 45% carbohydrates, over 10% protein, and under 40% fat. This plan contains a variety of fresh fruits and vegetables, high-fibre whole grains and legumes, soy, and healthy fats to provide adequate nutrition and fuel throughout the day.
Bone Building Nutrients
Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like fortified milk beverages and tofu. Magnesium is incorporated from food sources like legumes and leafy greens.
Iron
Iron is an important mineral that helps produce red blood cells and transport oxygen throughout the body. It is a common nutrient deficiency in plant-based diets which can be prevented by including daily iron-rich foods. This meal plan provides iron sources like lentils, tofu, chickpeas, and spinach.
Immune Support
Zinc and selenium are essential minerals critical for immune function. Zinc can be found in this plan from whole grains, legumes, nuts, and seeds. The plan provides selenium by incorporating oats, brown rice, and bananas. Vitamin C is an antioxidant that can help your body absorb more iron from iron-rich foods and prevent you from getting sick. This plan provides vitamin C from whole food sources like blueberries, broccoli, and potato.
