Plus a Plant Based family meal plan
First, why would you want to do this?
The benefits of a diverse diet of plants is endless. CDC reports that 9 out of 10 adults and children do not get enough fruit and vegetables.
Bottom line is God created plants to give our bodies the nutrients we need to be our healthiest self. The larger variety we eat the better off our mind and body can function. My family enjoys eating meat and processed foods, but I like to focus on plants as the star because they deserve to be.
I love this short article from MD Anderson Cancer Center, “5 benefits of a plant-based diet”
I love this research based podcast, The proof with Simon Hill
I love his book, Fiber Fueled by Will Bulsiewicz, MD, MSCI
Second, how do we go about eating more plant foods?
First we need to acknowledge that our we have an obsession with protein that far exceeds our body’s actually daily need. Do we need protein, absolutely we do, but not in the access we have been taught. With that said if you are used to consuming a lot of animal protein when making the switch to maybe not all but more plant based meals you will crave it, at least at first.
While everyones protein intake needs actually vary based on weight and activity level. Fiber, healthy carbs, and protein all work together as a team to create proper function and healing. One great thing about eating more plant based is you actually get to eat more not less.
When journeying towards eating a healthier diet, planning is always essential. You cannot do better unless you plant do so.
List of plant based protein Options you can add to any meal or snack.
Legumes:
Edamame
Black beans
Red Kidney Beans
Great Northern Beans
Pinto Beans
Black Eye Peas
Chick Peas (hummus)
Lima Beans
Lentils
Peas
Peanuts
*When buying canned products look for BPA free and reduced or no salt. Canned, frozen and dry beans are all very cost effective. Look for pastas made of chickpeas, or lentils
Grains:
Oatmeal
Whole Wheat Flour
Buckwheat flour
Barley
Corn
Eikorn flour
Farro
Whole grain or wild rice
*These flours are great for baking
Nuts:
Almonds (butter or flour)
Walnuts
Hazelnuts
*In nut butters, be cautious of added oils and sugar
Seeds:
Hemp
Ground Flax
Quinoa
Tahini (butter)
Pumkin
Sunflower (butter)
Vegetables:
Broccoli
Mushrooms
Spinach
Avocado
Asparagus
Kale
Brussels
Potatoes
When creating a plant based meal plan make sure you have enough food on the plate so as not to fall too heavily on dairy or ultra processed breads or pastas. This can ultimately minimize the positive outcomes. Ultimately, know this. The more you practice creating plant based meals and expose your family to it, the better you will get at it. If the idea of changing your whole lifestyle is overwhelming than just focus on one meal or even 3-4 meals a week. Start slow and small and work your way up.
Plant Based Family Meal Plan for 1 Week
Breakfast:
Oatmeal-
Quick oats, plain in bulk. Mix with a plant based milk, like Ripple or Oat milk, unsweetened applesauce and pure maple syrup. Microwave for 1 minute. Top with berries, hemp seeds, and pumpkin seeds or peanuts.
Basic quick oats recipe.
Smoothie-
Frozen ripe banana, frozen wild blueberries, spinach and/or kale, ground flax, spoonful of nut butter, 1 table spoon of cacao or cocoa, and plant milk of choice. Add a touch of maple syrup if you need the sweeter. Blend well. Top with nuts, seeds and fruit if you need crunch or texture.
Kid friendly smoothie protein pop recipe.
Lunch:
Quinoa Mexican Salad (prep quinoa Sunday)
Hummus, crackers, cucumbers, carrots, red bell pepper slices, cheese stick
Elevated PB& J read instructions here, and steamed edamame (buy frozen in pods, steam for 5 minutes and toss in sea salt).
Fruit of choice with lunch, try frozen dark sweet cherries
Snack:
Ezekiel Bread 2 ways
Avocado Toast on Ezekiel break or Dave’s Killer bread with Nothing but the bagel seasoning and hemp seeds.
Apples & Nut butter
Trail Mix & Fruit
Smoothie Pops
Dinner:
Sunday – Slow cooker red beans and rice , soak beans on Saturday
Monday- Left overs and corn bread
Tuesday – Taco night, use black beans or the Mexican quinoa from your lunch prep in place of meat if you want. Have lots of topping options for family to choose form like avocado, corn, greens and of course chips & salsa.
Wednesday – Spagetti with chick pea pasta instead of meat. Make sure to cook pasta according to package and add 1 tbs of (pink or sea) salt to the boiling water. Add a big salad or steamed broccoli on the side.
Thursday – Lima Beans (buy frozen and boil in water, 1 tsp garlic powder & salt for 20 minutes), Steamed asparagus (cut in half, steam tops for 5 minutes, toss in sea salt and lemon juice), roasted sweet potatoes and brussels
Friday – Eat Out
Saturday – Clean out fridge or Breakfast
Try these Einkorn flour – pancakes or muffins plus grits
Serve fruit with dinner* try pineapple, fresh or frozen or oranges
Bedtime snack – Banana
I love hearing from you, leave a comment with your favorite plant based meals or what other info would be helpful. We all have to start somewhere. What is most important is that you start!
Live well friends,
Christy
