An Ultimate 3-Day Plant Based Meal Plan
After embarking on a challenge of eating solely plant based meals as a family, I decided to share with y'all this delightful venture with our three day meal plan. Whether you are already meat-free or are looking to try it out, this simple plan worked out well for those who are a little suspect about the term plant-based.
Plant-based foods are exactly as the name says, plant foods. When choosing to eat plant-based, you are basically making a decision to not eat animal products such as meat, dairy, poultry, fish, and eggs. Although I don't like discussing what foods we cannot have, I think it is important to say that even on a plant-based plan, it is possible to still enjoy tasteful foods. The possibilities are endless!
Either way it is a very healthy choice. One that is so heavily researched and studied showing links to lowering risk of obesity, heart disease, type 2 diabetes, and some cancer. Not to mention, increase energy, weight loss, and cognitive function. So, whether you are looking to boost some energy, cut out meat products, or just want to switch up your meals, this plan is for you.
The meals suggested focus on satisfying plant proteins such as tempeh, whole grains, and nuts and seeds. Meals that are heavy in vegetables and fruit. Who would have thought making meals with just these items could be so good? They are great for beginners as well as some already plant based eaters.
Breakfast: Overnight Oatmeal
I came across some super convenient overnight oats packets that can literally be thrown into a bowl with your favorite plant based milk (Macadamia is my all time fave). Put them together at night and you've got breakfast ready for the morning. Thank you Maker Oats!
Overnight Oats: http://www.makeroats.com/
Lunch: Whole Grain Pasta Salad (made with peas, edamame, and corn) with Grapes, Cucumbers, Carrots
The pasta salad was made in a batch and can be eaten cold. Lunch seemed to be a tad harder to make a head of time. My husband travels on the road during the day, which means turkey sandwiches for the win. Therefore, making something that would still be yummy and last was a bit of a challenge. This turned out great!
Dinner: Potato Jack Fruit Stew
I got this recipe off Pinterest and have fallen in love with it. It is a bit hard to find jack fruit around my area, but was able to find some at Trader Joe's. The stew came out wonderful and resembled beef stew greatly! It was a hit at my house!
Recipe found here: https://veggiesociety.com/vegan-potato-jackfruit-stew-recipe/
Breakfast: Sunbutter Baked Oatmeal Muffins
Talk about easy AND delicious! My husband does not care for oatmeal at all! He actually ate these. So this would be a great try for those who find oatmeal a little suspect. I made various ones with different ingredients for the fam jam to enjoy. They are great as a snack and breakfast! Also, great with almond butter <3
Recipe found here: https://www.feastingonfruit.com/sunbutter-baked-oatmeal-cups/
Lunch: Black Bean & "Cheese" Quesadilla with Grapes and Carrots
I used whole grain tortillas and added black beans, lime juice, and some vegan cheese then a little salsa to go on the side. Violife cheese is amazing. It actually melts and tastes like the real deal (which for us is EVERYTHING).
Dinner: Burger with Mac-n-Cheese and Buffalo Wings
A burger? Mac n cheese? Yes, you read right. My challenge here for my family was to prepare meals that tasted like the real deal. This was the real deal. I wasn't lying when I said you can do some fun things with veggies and fruit! It's not all about salads!
Anyway, I bought Beyond Burger patties from Whole Foods to cook up our dinner. Strangely similar. Strangely delicious. And you know what? It's all made up of plant proteins and healthy fats! No weird ingredients. Added some avocado, lettuce, and tomato and voila! The mac-n- cheese was great except, the next time I prepare it, I will make sure to have soaked the cashews much longer. The cheese sauce was a little too chunky for my liking.
The Buffalo Wings I will continue to make over and over again. My diet already tends to be a lot of veggies, fruit, nuts, seeds, and whole grains with a little chicken or fish here and there. I love me a good buffalo wing every now and then, so this was a treat! The texture and taste are so similar to that of an actual wing. Y'all. I think I actually like this better.
Recipe for mac-n-cheese here: https://elavegan.com/healthy-vegan-mac-and-cheese-paleo-recipe/
Recipe for Buffalo Wings here: https://itdoesnttastelikechicken.com/crispy-buffalo-cauliflower/
Breakfast: Green Smoothie
This is our go to daily in our household. Kale or Spinach, Frozen Banana, Almond or Peanut Butter, Hemp Protein, Cacao Powder, Flax Seed, and Plant Milk (Macadamia, Oat, or Cashew). My toddler even loves it with her breakfast or as a snack. Also, great for pre-workout!
Lunch: Leftover Potato and Jack Fruit Stew
Dinner: Buddha Bowl
My ultimate go to for EVERYTHING! It is so easy. So quick. So satisfying. We were rushing out of the door for lots of different things this evening, so a nice nourishing bowl of veggies, brown rice, and beans did the trick. The purpose is to always have at least one of the following:
Not only does this keep you satisfied, but is crazy full of nutrients and complete protein from the legumes and whole grains.
Snacks are a must to keep us satisfied and energized through the day. The list is endless when it comes to what can be eaten while on a plant based plan. I especially enjoy some of these daily:
Walnuts, Almonds, Pumpkin Seeds
Nut Butter with Apple or Banana
Homemade Oatmeal Muffin (recipe above)
Fresh Fruit/Dried Fruit
Fresh Veggies w/ hummus or guacamole
Granola w/Almond Milk Yogurt and Fresh Fruit
Comment below recipes you try!
Wife//Mom//Nutrition Educator//Holistic Health Coach