add these to your savory dishes to enhance flavor and nutritional value
Salsa
Hummus
Tahini
Guacamole (pico de gallo + fresh avocado)
Honey mustard (mix spicy brown mustard + pure maple syrup)
Liquid aminos (similar to soy sauce in flavor and texture)
Nutritional yeast (dairy-free cheesy seasoning)
It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.
If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!
I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!
A whole-food, plant-based diet is known to be the ticket to great health.
But what do we mean when we say, whole-food plant-based diet?
Let’s break it down:
Whole-Food
Foods that are not refined, they’re consumed as they’re found in nature.
Plant-Based
Majority of the foods consumed come from the plant kingdom.
Diet
What we eat. NOT the restriction of calories to lose weight.
Simply, a whole-food plant-based diet means the vast majority (90%+) of what you consume on a daily basis comes from whole plant foods.
Plant-Based Meals
A plant-based meal is geared toward combining fresh produce (fruits, veggies, leafy greens) with dried-nonperishables (nuts, seeds, grains, beans, herbs).
The goal is to make meal composition easy and flavorful.
The food that you have on hand should be high in nutrients and ideally be unadulterated, unprocessed and in its most natural whole-food state.
For some inspo, let’s create some meals together now…
Fresh Salad
fruit
avocado
veggie
baby carrots
leafy green
few handfuls of spinach
nut
pistachios
seed
sunflower seeds
grain
protein
chickpeas
herb
thyme leaves
condiments
honey mustard
spices
salt and pepper
Rice and Beans Bowl
fruit
tomato
veggie
asparagus
leafy green
pinch of arugula
nut
seed
grain
jasmine rice
protein
black beans
herb
red pepper flakes, oregano
condiments
liquid aminos
spices
onion powder, garlic powder
Benefits
A whole-food plant-based diet has been shown to:
Make weight loss easy and effortless (without feeling hungry)
Drastically lower cholesterol
Prevent AND reverse Type 2 Diabetes and dramatically improve Type 1 Diabetes
Prevent AND reverse heart disease and high blood pressure
Bring relief to digestive orders such as IBS, colitis and chronic constipation
Slow the progression of and/or reverse autoimmune disorders such as MS and rheumatoid
Clear skin issues such as acne, psoriasis, and eczema
Fight against the development and progression of cancer
Improve or eliminate asthma
Improve immunity
…and much more.
So now that you have the basis of a healthy whole-food plant-based diet – get creative, try new recipes, and enjoy eating guilt free knowing it’s all good for you food 🙂
Let me know how you decide to eat your plants by snapping a pic and sharing your creations via email or social media🤍
