7-Days plant-based diet meal plan

 Plant-based diet meal plan

With a growing number of people choosing to follow a plant-based eating plan, we asked the experts what a plant-based diet really means. Many of us know that consuming less animal products is good for the planet, but considering the meat and dairy we consume can also be good for our health.

Cutting out meat and dairy products can feel daunting – especially if you're not that confident in the kitchen – but there are plenty of alternatives to help and you'll definitely need to give up your favorite foods. No, you just need to adapt. Plus, if you invest in one of the best vegan protein powders, you can be sure you'll still get the protein you need.

From smart grocery shopping to identifying your plant-based protein sources, there are plenty of ways you can increase your fruit and vegetable intake without it feeling like a huge task. Here, we break down the ingredients of a plant-based diet, provide you with a seven-day plant-based diet plan, and some tips to help you along the way.

PLANT-BASED BREAKFAST IDEAS

Day 1: Peanut Butter and Banana on Whole Grain Toast – Here you get protein and healthy fats from the peanut butter and the banana and whole grain toast provide a source of carbohydrates and fiber.

Day 2: Chia Pudding - Chia seeds are a great source of healthy fats and plant-based protein. We can make this with a plant-based milk substitute (be sure to choose a fortified, unsweetened variety). Adding any additional fruit will provide a source of fiber.

Day 3: Tofu Scramble with Mushrooms and Whole Grain Toast – Tofu is a great source of protein, combining it with the carbohydrates and fiber from the toast and mushrooms, for a nutritious start to the day.

Day 4: Mango Smoothie with Oats, Coconut Milk, and Coconut Yogurt - Make this fruit smoothie even more filling by adding a spoonful of oats.

Day 5: Almond Butter and Strawberries on Whole Grain Toast – Here you get healthy fats from the almond butter and the strawberries provide a boost of fiber and antioxidants.

Day 6: Greek yogurt with oats, berries, and chia seeds - Yogurt is a great source of protein, as are chia seeds.

Day 7: Quinoa Porridge with Peach Slices and a Drizzle of Almond Butter – Like chia seeds, quinoa is another great source of protein, making it perfect for a plant-based eating plan.

PLANT-BASED LUNCH IDEAS

Day 1: Plant-Based Cheese and Cannellini Bean Spinach Salad – Cheese provides both protein and fat, and beans provide additional protein and some high-fiber carbohydrates. Spinach adds more fiber and a range of vitamins and minerals.

Day 2: Chickpeas, and Cucumber Sandwich Break up the chickpeas with a vegan yogurt alternative to provide some protein, carbs, and fiber. Adding some whole grain bread for a fiber boost and a salad for micronutrients kills that quick lunch idea nicely.

Day 3: Plant  Avocado, and Cherry Tomato 10-minute lunch idea; Mix tuna and ripe avocado to provide protein and healthy fats from the avocado. Load them up on whole grains or rye crackers for a high-fiber carb source and top with some cherry tomatoes. Serve with a side salad if you want an extra source of fiber and nutrition.

Day 4: Roasted Vegetable Salad with Rocket, Spicy Chickpeas, and Hummus – Use rocket as a base, and then load up on your roasted vegetables and chickpeas. Drizzle on some hummus for some healthy fats.

Day 5: Chickpea, Tomato, and Rocket Pita Bread - Same as your day two meal, except serve it with pita bread, some crushed walnuts, and a squeeze of lemon or a dollop of hummus.

Day 6: Plant-Based Rat Ragout and Jacket Potato – Make a simple ragout using a plant-based mince substitute as a protein source, adding a variety of vegetables such as peas, sweet corn, and carrots.

Day Seven: Chickpea Patties - Mix ground chickpeas, breadcrumbs and nutritional yeast and toss with shredded carrots and olive oil. Fry in a pan and serve with a light salad or inside pitta bread.

PLANT-BASED DINNER IDEAS

Day 1: Whole grains with plant Pair this with whole grain pasta to provide a high-fiber carbohydrate source, with cheese or a vegan cheese alternative.

Day 2: Vegetable Fried Rice and Tofu - Tofu is a great high-protein vegan food that goes great in stir-fries and fried rice. You can add frozen vegetables (which are just as nutritious as fresh) to make this a quick weekday meal. Use brown rice for fiber.

Day 3: Black Bean Burger Patties with Sweet Potato Fries and Salad – Plant-based burgers are a good source of protein and fiber, and they freeze really well. Serve it with some homemade sweet potato fries for a boost of fiber and nutrients.

Day 4: Jacket Potatoes with Spicy Chickpeas – Using tomato sauce as the base of your chickpeas, you'll get the protein you need, while the potatoes provide you with carbs.

Day 5: Lentil Lasagna - Just like Bolognese, you can use it in place of mince and layer with whole grain lasagna sheets and a white sauce made with plant-based butter and vegan. Cheese is used.

Day 6: Tofu, Sweet Potato, and Spinach Curry – Here, your tofu is your main source of protein. Serve this curry with brown rice so you're consuming extra complex carbohydrates.

Day Seven: Vegetable Using like corvette, aborigine, and tomato, serve these with whole grain pita bread, sweet potato fries, and crispy chickpeas.

​TIPS FOR FOLLOWING THE PLANT-BASED DIET MEAL PLAN

Many people think that following a plant-based diet means spending a lot of time in the kitchen, but there are ways you can simplify your eating habits, as Patel explains:

Identify your protein sources: 

Some good sources of plant-based protein include soy and soy products (such as tofu, edamame beans, and tempeh) and legumes (such as kidney beans, chickpeas, and red lentils). In addition, nuts and seeds such as chia seeds, hemp seeds, and walnuts provide a source of protein, and some grains such as quinoa and teff can provide a source of protein. Don't forget vegan meat substitutes and seitan, which are made from wheat protein.

Be prepared:

 Following a plant-based eating plan can be difficult if you don't have the right ingredients, so make sure you plan your meals in advance and stock your cupboards with protein essentials. Store as above with items.

Have fun with fiber: 

Consuming fruits, vegetables, pulses, beans, nuts, and seeds can contribute to health through several processes, such as lowering cholesterol and the risk of colon cancer, blood Controlling sugar, and also promoting its production. Healthy gut bacteria. Make the most of your unlimited vegetable intake by trying a new vegetable each week. This will give you a chance to try something new and liven up your food.