But in a world where the animal agriculture industries have such a dominating presence, it can be hard for a lot of people who want to eat more plant-based to try and navigate what foods they should be eating, and what kinds of swaps they should make.
To those people, I got you.
WHAT THE HELL SHOULD YOU EAT?
Let’s first cover the main food groups to think about, then get into various substitutes, swaps, and also random meal ideas.
PLANT-BASED FOOD GROUPS:
Fruits: berries, apples, bananas, melons, take your pick!
Veggies: all the veggies; broccoli, greens, peppers, green beans, etc
Starchy veggies/tubers: potatoes, sweet potatoes
Legumes: all variety of beans, lentils, chickpeas
Whole grains: oats, rice, quinoa, whole wheat, grain cereals
These food groups alone can not only serve as foundations for various meals, but they can also serve as add-ons, side dishes, or snacks.
SUBS & SWAPS
Many of the common foods and meals people eat can easily be made with plant-based ingredients or substitutes. Let’s cover some of the most common.
MEAT SUBSTITUTES
First and foremost, meat substitutes are not meant or required to be healthy. They are meant to be more ethical and environmentally-friendly options of the common foods most people love.
There are some options and brands that are healthier than others. Beyond Steak, which I fucking love and eat all the time, was actually certified as heart healthy by the American Heart Association. Right on.
My main tips when it comes to health and meat substitutes are..
- Choose ones with lower saturated fat content – around 5g or less
- Avoid or limit ones with coconut oil as a main ingredient
- Don’t have them every day
- Incorporate fiber into your meals
Health aside, meat substitutes can be great and simple options for those looking to swap out the actual animal meat from their meals. And nowadays there’s a plant-based version of damn near every popular meat-based food. They’re also typically packed with protein.
Legumes, such as beans or lentils, can also be mashed, seasoned, and used as a healthy meat substitute. Creating foods like bean burgers, or a lentil loaf
MILK SUBSTITUTES
It’s not hard to find plant-based milk nowadays. Almond, oat, soy, cashew, rice, take your pick! Nutritionally, soy milk is most closely similar to cow’s milk in that it is a great source of protein and healthy fats.
Research has shown that soy also has positive effects in relation to hormones, rather than negative effects, which has been a popular misconception for decades. Cow’s milk, however, actually has shown some potential links to more negative effects on hormones.
CHEESE SUBSTITUTES
Cheese substitutes are becoming more and more common. And they’ve been improving the textures and flavors, too. Personally, I’m a big fan of the brand Daiya. They have some bomb ass vegan cheeses, and also some bomb ass mac and cheese – I highly recommend.
There’s also plenty of homemade plant-based cheese recipes using ingredients like blended tofu or cashews, nutritional yeast, lemon juice, and other various ingredients, to someone’s preference.
VARIOUS FOOD & MEAL IDEAS
Gonna go straight down the list, meal by meal, and give ideas and examples of what plant-based foods or meals someone could have..
BREAKFAST
- Most cereals are plant-based, just add that plant-based milk!
- Oatmeal w/ fruit + plant milk
- Avocado on toast or a bagel
- Tofu scramble – recipe in my blog!
- Smoothie w/ fruit, greens, oats, plant milk, etc
- Peanut butter & banana on toast or a bagel
- Fruit – berry bowl, smoothie, fast breakfast combo of 2-3 pieces of fruit, etc
- Bacon, sausage substitutes
- Plant-based pancakes, waffles, french toast.. YES they can be done, and YES they can turn out delicious!
LUNCH
Ok, for this one I’m just going to link this great article I found with some damn good looking plant-based lunch dishes and recipes..
https://theplantbasedschool.com/vegan-lunch-ideas/
You’ve probably completely checked out of this article by now, especially with all those sexy food pics in that link.. I know. But the show must go on..
DINNER
- Spaghetti w/o meat or w/ plant-based meat substitute
- Plant-based alfredo pasta
- Hummus pasta
- Tomato basil pasta
- Lentil vegetable soup
- Chickpea curry
- Tofu curry
- Tofu stir-fry
- Lentil loaf
- Bean or plant-based “beef” burgers
- Veggie burgers
- Tofu tacos
- Bean burritos
- Plant-based burrito bowls
- Falafel dishes
- Multiple bean chili
- Stew w/ lentils, potatoes, veggies, etc
- Pizza w/ sauce, veggies, opt. Plant-based meats or cheeses
The list could go on. And just like that article I found on lunch ideas, there’s a ton out there covering more dinner, and breakfast ideas, as well.
That’s the end!!!!! Eat more plants!!!