Are you new to eating plant-based? Have you ever wondered what a plant-based daily diet might look like? In this video we’ll be looking at a nutritionist’s example of a daily plant-based menu.

For optimal health, it’s best to eat a predominantly whole food plant-based diet with few minimally processed foods. This means avoiding or limiting oils, white flour, sugar, salt and other refined products, as-well-as heavily processed foods.  

We recommend consuming a wide variety of vegetables (especially leafy greens), fruits (especially berries), legumes, mushrooms, gluten-free whole grains, nuts, seeds, herbs, spices, and fermented foods such as kimchi, sauerkraut, tempeh, miso, and natto. However, when consuming soy products, it is best to purchase them organic or non-gmo.

Everyone Is Different

As each of us is unique, a plant-based diet can vary from person to person. We all have different preferences and may react differently to certain foods. For this reason, we recommend that you keep track of your diet and health and find out what foods work best for you. You can use our free Diet & Lifestyle Tracker, a 5-day journal to track your diet and health.

Let’s look at examples of what a day of eating plant-based might look like, including breakfast, lunch, dinner, desserts, snacks, and beverages

Breakfast

There are many choices both sweet and savory when it comes to plant-based breakfasts. It could be oatmeal with berries plus nuts and seeds, a smoothie or smoothie bowl, chia pudding with fruits of choice, gluten-free banana pancakes, a breakfast burrito, or a quick chickpea omelet with an assortment of veggies.

Lunch

Easy and healthy plant-based lunches can include energy bowls with a whole grain (for example quinoa) and steamed veggies such as bok choy, broccoli, edamame, carrots, and sauteed mushrooms topped with hoisin sauce and green onions, a large green salad with chopped veggies topped with beans or lentils and avocado dressing, or a sandwich or wrap filled with a tasty chickpea sandwich spread.

Dinner

For dinner, some delicious plant-based meals ideas are Asian noodle soup, three-bean veggie chili with gluten-free jalapeno cornbread muffins, mushroom spinach chickpea curry served with wild rice, or pesto pasta and a mixed side salad.

Desserts & Snacks

Some healthy dessert options include chocolate avocado pudding, quick energy bites, berry parfait, and gluten-free muffins. Or for a savory snack try homemade hummus and veggies, celery sticks with nut butter, kale chips, or air-popped popcorn. Alternatively, you could opt for a piece of fresh fruit.

Beverages

It’s important to always stay hydrated. In addition to plain water, other beverage choices may include healthy smoothies, infused water, herbal or green teas, or homemade vegetable juices

You can find most of these yummy recipes and many more in our ever-growing recipe section. Remember to eat plenty of leafy greens daily and drink enough water to stay hydrated.

Transitioning To A Plant-Based Diet

When switching to a whole food plant-based diet, listen to your body and transition at your own pace. Keep in mind that going plant-based is not just a diet, it’s a lifestyle change that will help improve your overall health and well-being, support the welfare of animals, and reduce environmental impact from animal agriculture

If you are transitioning to a plant-based diet, grab a free copy of our ebook “Going Plant-Based”. You can also join our Plant Based Success Group on Facebook for support and encouragement, if you want healthy whole food recipes, or need help on your health journey. 

RESOURCES & FURTHER INFO

  1. You can find lots of yummy recipes and many more on our website at www.replenishhealth.net/recipes
  2. If you are new to a plant-based diet, you can watch our video “Plant-Based Diet For Beginners” at https://youtu.be/avyPYghJ-1I
  3. Discover 20 essential pantry staples in our video “The Plant-Based Vegan Pantry” at https://youtu.be/fqNdDhrb5Sk
  4. Learn 8 time-saving tips for nutritious food prep in our video “8 Healthy Eating Hacks” at https://youtu.be/sG3zr5m7mrs