Whether you’re looking to up your veggie game or cut back some of your meat and dairy intake, eating plant-based is the way to go! A plant-based diet is essentially one that has the majority of foods coming entirely from plant sources. This means no meats, cheese, dairy, or eggs are included. And the good news? It doesn’t have to be boring or easy! Here are a few fancy options to get you started. Try these mini-meals (somewhere between a snack and meal) for a quick option either a few hours before or after a large meal. These are perfect for curbing your appetite before going out to eat OR balancing your intake after an indulgent outing.
- 1 medium whole wheat pita (cut in half and toasted)
- 3 to 4 tbsp hummus of choice
- 1 tbsp drizzle of olive oil
- A few dashes each of za’atar* seasoning + smoked paprika
- Optional: top with a handful of olives and sliced tomato
*check your local middle eastern market for za’atar seasoning. Or sub dried thyme + dried basil.
Approximately 460 calories, 10 g protein, 4 g sugar
- 1 cup of cooked soba noodles
- ½ cup miso broth (premade OR use 1 tbsp of fresh miso paste in ½ cup of hot water)
- ½ cup of shelled edamame
- ½ cup of fresh chopped bok choy
Cook noodles separately as directed by package. Set aside,eat broth on medium or low simmer and add in the bok choy plus the edamame. Stir occasionally and cook until bok choy is softened (about 4 to 6 min Then combine the cooked noodles to serve with a dash of soy sauce or liquid aminos.
Approximately 258 calories, 19 g protein, 2 g sugar
Open Face Taco:
- 6 inch. flour or grain-free tortilla
- ½ cup canned of black beans
- ¼ cup cooked quinoa
- 2 to 3 tbsp of fresh pico de gallo or salsa
- 2 tbsp of fresh avocado or guacamole
- A few dashes of taco or Mexican seasoning
Heat the tortillas in a pan on medium until browned then set aside. In the same pan, heat the beans and cooked quinoa on medium heat with a few tbsp of water and taco seasoning for about 3 minutes (or until the water has evaporated). Serve mixture on top of the tortilla. Top if off with guacamole, pico de gallo, and/or hot sauce.
Approximately 300 calories, 10 g protein, 3 g sugar
Tropical Chia Pudding:
- ¼ cup of chia seeds
- ⅔ cup of coconut milk (in the carton)
- Handful of diced pineapple
- Handful of fresh mango
- Handful of fresh blueberries
- 1 to 2 tsp of agave nectar
Combine chia seeds and coconut milk stirring until liquid is absorbed and a pudding consistency develops. Top the pudding with the rest of the ingredients. Enjoy immediately or refrigerate in an airtight container for up to 1 week.
Approximately 370 calories, 13 g protein, 22 g sugar