This is the guide I give clients who are desperate to a) eat healthier and b) be able to do so in a simple manner.
Make this your food mantra: “Eat <real> Food. Not Too Much. Mostly Plants” – Michael Pollon. I added in the <real> for good measure.
These are my two go-to meal planning methods:
A Sneak Peak As To What A Vegan Nutritionist Eats
ONE BOWL MEALS
Start with a whole grain: quinoa, brown rice, barley, or non-refined pasta (lentil, black bean, green pea pastas from Costco!)
Load it with veggies: roasted zucchini, grilled peppers, cabbage, steamed carrots, green beans, spinach, eggplant, bok choy, broccoli etc. All the good stuff!
Add a protein: mung beans (easy to digest), tofu or tempeh, chickpeas, lentils, black eyed peas etc.
Add sauce: tahini dressing, salsa, hummus, soy sauce drizzle or balsamic vinaigrette. I personally stir in a couple heaping tablespoons of sauerkraut! For the flavour AND the probiotics.
Add spices: a lil’ s&p, nooch, chili flakes, turmeric, cajun seasoning etc.
I make a LOT of these types of meals, and use the extra to pack lunches for the following few days. Meal planning is badass!
ONE PAN ROASTS
(serve on top of brown/wild rice, quinoa, or good quality pasta)
A medley of foods baked together on one pan. These one-pan meals usually consist of a protein, green veggies, and a starchy veggie. Everything goes in the oven at the same time and comes out at the same time. Toss everything in light oil, salt, pepper, & other spices of choice and spread evenly on a pan. Bake for 30 min at 400 degrees. Easy in, easy out, & easy clean up! The combos are endless as well:
Chickpeas, sweet potato, zucchini sticks, rapini
Tofu, eggplant, broccoli & sweet potato
Lentils, yellow baby potatoes, asparagus
Tempeh, carrots, fennel, gai lan
Seitan, bok choy, potatoes
Now, go cook!