Easy Plant-Based Meal Prep for Breakfast, Lunch, and Dinner

The next is an excerpt from Past Most cancers: The Highly effective Impact of Plant-Primarily based Consuming (September 2017, Wellness Ink Publishing) by Sally Lipsky, PhD.

I don’t wish to prepare dinner. And I decide a recipe by its size; if it’s lengthy, I’m not utilizing it. In different phrases, I place a excessive worth on ease and comfort. So I used to be grateful to study plant-centered meals could be ready simply. This chapter gives steering on tips on how to make easy but tasty plant-based meals.

Three Steps for Plant-Primarily based Dishes

Making a plant-based dish is like setting up a constructing—begin with a strong basis. For plant-based dishes, the inspiration consists of complicated carbohydrates. Advanced carbohydrates present much-needed gas, vitality, and fiber. Subsequent, add greens and fruits to your basis. Then, select spices, sauces, and condiments to present your dish the specified taste. For every step, choose from all kinds of meals.

Step 1. Begin with a number of complicated carbohydrates:

• entire grains (ex: rice, quinoa, couscous)
• starchy greens (ex: potatoes, corn, squash)
• legumes (ex: chickpeas, beans, lentils)

Step 2. Add non-starchy greens and/or fruits, ex:

• peppers
• broccoli
• pineapple chunks

Step 3. Add spices, sauces, and condiments.

Breakfast Examples:

1. Oatmeal + berries + cinnamon
2. Oil-free sautéed hash brown potatoes with garlic, onions, peppers + recent fruit
3. Multigrain bagel + hummus + sliced tomatoes
4. Toasted whole-grain bread + peanut butter + sliced apples
5. Shredded wheat cereal + nondairy milk + recent fruit
6. Oatmeal + banana + spinach + frozen berries + flax seeds blended right into a smoothie

Lunch and Dinner Examples:

1. Corn tortilla + smashed pinto beans + guacamole + shredded greens
2. Multigrain roll + portobello mushroom burger + mustard + pickles
3. Butternut squash bisque + peas + curry powder
4. Baked potato topped with beans + corn + salsa
5. Complete-grain pasta + marinara sauce + cannellini beans + recent herbs + olives
6. Rice noodles + peas + cherry tomatoes + Thai seasoning
7. Brown rice topped with bean chili + tomatoes + chopped lettuce
8. Pizza shell + tomato sauce + candy peppers, onions, mushrooms, avocado + sprinkled dietary yeast

Every of those dishes could be a stand-alone meal. Or eat it with soup, salad, fruit, or different aspect dishes.

Extra Easy Meal Concepts from Sally’s Kitchen

Breakfast:

1. Oatmeal + sliced banana + frozen blended berries + greens
2. Complete-grain pancakes + applesauce + frozen blueberries

Lunch/Dinner:

1. Baked candy potato + black beans + frozen corn + chopped inexperienced pepper + chopped inexperienced onions
2. Rice noodles + frozen peas + cherry tomatoes + teriyaki dressing
3. Ready pizza crust + pizza sauce + sliced onions, candy peppers, broccoli, asparagus
4. Quinoa + frozen blended veggies + cherry tomatoes + curry sauce, over lettuce
5. Complete-grain linguine + ready-made, frozen seitan meatballs + marinara sauce + aspect salad of uncooked greens with French dressing dressing
6. Orzo + arugula + cherry tomatoes + dietary yeast topping