Plant-Based Meal Guide

If you’re new to plant-based eating or are looking for a little inspiration for your next meal – I’ve got you covered with this comprehensive guide on how to build a yummy and nutritious plant-based meal.

1. Choose Your Protein Sources

Proteins are essential building blocks for your body, supporting muscle growth, tissue repair, and proper immune function. Plant proteins provide all the amino acids you need without the downsides of animal proteins.

• Beans: So much variety here! Chickpeas, black beans, kidney beans, lentils, and more provide significant protein and fiber.
  
  
• Quinoa: Red, black, or white – this complete protein contains all nine essential amino acids your body can’t produce on its own.
  
  
• Tempeh: This fermented soybean product offers a nutty flavor, is rich in probiotics, and contains all essential amino acids your body needs.
  
  
• Tofu: This typically comes packaged, so make sure to read the label to minimize the ingredients. I always go for the option with the most whole ingredients, with the least amount of additives.
  

2. Choose Your Complex Carbohydrates

Complex carbs provide sustained energy throughout the day and are rich in fiber, helping with digestion and keeping you fuller longer.

• Rice: Jasmine, basmati, brown, or white – each variety offers different nutritional benefits and textures.
  
  
• Potato: Sweet, regular, and so on (in Peru you have over 4,000 kinds to choose from. They come in every shape and color, including blue, yellow, red, pink, and purple!)
  
  
• Pasta: Keep the ingredients clean – better yet, make your own pasta at home (date night idea?!)
  
  
• Couscous: Sooooo good and so underrated. Make sure it’s just whole wheat flour, no other ingredients!

3. Choose Your Vegetables

Vegetables provide essential vitamins, minerals, and antioxidants that support overall health and reduce inflammation. Aim for a colorful variety to get the broadest spectrum of nutrients.

• Broccoli
• Carrots
• Corn
• Beets
• Asparagus
• Cauliflower
• Onion
• Peppers
• Cucumber

4. Add Your Herbs

Herbs not only add flavor without extra calories but also contain powerful antioxidants and medicinal properties that support immune function and reduce inflammation.

• Sweet basil
• Oregano
• Cilantro
• Green onion
• Parsley
• Thyme

5. Add Your Basic Spices

Spices transform bland ingredients into exciting meals while offering significant health benefits, from anti-inflammatory properties to metabolism support.

• Black pepper
• Sea salt / pink salt
• Paprika
• Onion powder
• Garlic powder
• Cumin

6. Add Your Greens – ALWAYS

Leafy greens are nutritional powerhouses, packed with vitamins, minerals, and phytonutrients. You’ll barely taste them with all of the other flavor going on, and they will add so much goodness to your dish. People who started adding greens to their diet noticed a difference in energy levels almost immediately!

• Spinach
• Beet greens
• Kale
• Romaine
• Swiss chard
• Watercress
• Leaf lettuce

7. Add Your Extra Yummy Toppings

These flavorful additions can elevate your meal with healthy fats and extra nutrients while making everything more satisfying.

• Soup
• Guacamole
• Hummus
• Tahini