Plant-Based Meal Guide

If you’re new to plant-based eating or are looking for a little inspiration for your next meal – I got you with a Plant-Based Meal Guide on how to build a yummy and nutritious plant-based meal:

1. Choose Your Fillers

These foods are higher in calorie and can be considered the foods that get you feeling full.

You can do a large portion of 1, or mix it up however you’re feeling.

  • Rice: jasmine, basmati, brown, or white
  • Beans: so much variety here!
  • 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!)
  • 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.
  • Pasta: same thing here, keep the ingredients clean – better yet, make your own pasta at home (date night idea?!)
  • Quinoa: red, black, or white
  • Couscous: sooooo good and so underrated. Make sure it’s just whole wheat flour, no other ingredients!

2. Choose Your Veggies

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

3. Add in Herbs

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

4. Add in Basic Spices

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

5. Add Your Greens – ALWAYS.

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
  • Left lettuce

6. Extra Yummy Add-ins

  • Soup
  • Guac
  • Hummus
  • Tahini
Easy Recipes

Plant-Based Cinnamon Raisin Banana Bread

What ya need:

  • Oven, baking sheet, parchment paper
  • 12 ripe bananas
  • 8 cups of oats
  • 8oz of almond butter
  • raisins
  • cinnamon

What to do:

Preheat oven to 350.

Set up parchment paper on baking sheet.

Mix ingredients with your hands in a big ol bowl.

Scoop out mixture onto baking sheet and form a loaf.

Top with raisins and cinnamon.

Bake for 30 mins+ until the outside is crispy golden. Use a fork to test the moisture of the loaf as it bakes. When it’s ready, nothing should stick to the fork.

How you can eat your Plant-Based Cinn Raisin Banana Bread:

  • By itself 🙂
  • In a bowl with nut milk
  • With plant-based yogurt / ice cream

Store leftovers in refrigerator (lasts about 5 days) and eat as you please! This BB is delicious warm or cold. You can also reheat in the oven.

Happy eating!

PS – wow this is soooo good I had two giant pieces with a little soy milk & am full af 🤣 it hit that sweet tooth craving too win win!