Plant foods

Plant-Based Meal Ideas

plant foods for meals

Written by Iron Vegan

If you haven’t discovered already, plant-based meals are brimming with colour and full of flavour. When shopping and preparing your own meals, the key is to choose the most natural and fresh ingredients whenever possible to emphasize wholesome eating. Remember, plant-based eating never has to be boring or bland – see some ideas below to feed your imagination!

Breakfast

For the first meal of the day, it’s always a great idea to include a protein-rich food, as it’ll curb your appetite and help keep you feeling fuller for longer.

Lunch

  • Rice paper veggie wraps with spicy peanut dipping sauce
  • Falafel balls with roasted veggies + lemon tahini sauce in a whole wheat pita
  • Fully loaded salad: bed of greens loaded with fresh veggies (like pepper, carrot, cucumber, avocado, tomato, beet, etc.), topped with nuts (like crushed walnuts or pecans) and seeds (like sunflower and pumpkin) + homemade dressing
  • Jalapeno Biscuits
  • Black bean burger with steamed broccoli and sweet potato wedges
  • Bean salad with edamame, tomato, peppers, avocado, and garlic lime dressing

Dinner

  • Stir-fried veggies with balsamic-glazed tempeh and rice noodles
  • Buddha Bowl: endless combinations of greens (spring mix/spinach/kale), raw or roasted veggies, protein (beans/lentils/tofu/tempeh) and a grain (quinoa/brown rice) with toppings like nuts, seeds, and dressing
  • Vegan mac ‘n cheese
  • Ginger-garlic tofu with stir-fried veggies and quinoa
  • Chickpea and spinach curry with brown rice
  • Pulled BBQ jackfruit tacos with cabbage slaw
  • Sweet potato and peanut stew with chickpeas and kale

Homemade Dressings and Sauces

Because your dressings and sauces should be as healthy as the meal it is topping!  To avoid unnecessary preservatives, refined sugars, and low-quality oils, you can easily whip up your own batch of dressing or sauce using nourishing ingredients. All you need is a base (like olive or hemp oil), an acid (like apple cider vinegar or lemon/lime juice), an ingredient to thicken (like avocado, mustard, tahini), spices and a little sweetness (if you like). Mix everything in a small blender and voila!  Some examples below:

  • Maple Mustard Dressing: mustard, apple cider vinegar, olive oil, garlic, maple syrup, salt, and pepper
  • Lemon Tahini Sauce: fresh lemon juice, tahini (sesame paste), water, garlic, salt, and pepper
  • Thai Peanut Sauce (infused with protein): water, unflavoured protein powder, natural peanut butter, sesame oil, tamari sauce, lime juice, raw ginger, garlic & chili flakes.

Snacks

There are countless combinations of plant foods that can make up healthy and satisfying snacks – below are some tasty options! 

Desserts

Eating plant-based certainly does not mean that you can no longer indulge in your favourite desserts. To the contrary! As we’ve covered in a previous blog, there is a wide variety of alternatives when it comes to swapping out animal-based baking products, like milk, butter and eggs in your recipes. See below for a long list of mouth-watering (and wholesome to boot) treats. Bottom line: you can have your chocolate cake, and eat it too 😉

Upside-Down Apple Blondie

Chocolate Hazelnut Protein Brownies  

Chocolate Decadence Cake

 

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