Eat more plant-based foods like fruits, vegetables, whole grains, beans and nuts! Besides being delicious, they are rich in fiber, vitamins and other nutrients. According to Dietary Guidelines, plant-based diets help reduce obesity, heart disease and other health problems.
- Go meatless once a week to start. Go easy on yourself.
- Replace the meat in your favorite recipes with beans, tofu, or plant-based meat alternatives. Top salads with beans in place of Chicken or Beef. Beyond Meat has several offering that are quite good!
- Kids won’t eat vegetables? Involve them in the shopping and preparing of the food.
- Possibly grow a garden and involve them – you may be surprised how engaged they become.
- Start the morning off with a fiber-rich meatless breakfast. Try oatmeal with fresh fruit and nuts, whole grain cereal with Non-Fat or Almond Milk or whole grain toast and Nut Butter,
- Take them to the freezer section of market. Check out the plat-based alternatives for hot dogs, sausages, burgers, ground beef and meat cutlets!
Meatless Main Dishes
- Spaghetti Marinara
- Spaghetti Squash
- Pasta Primavera
- Pasta Salad
- Stuffed Tomatoes
- Minstrone Soup
- Mini Veggie Pizzas (Amy’s Kitchen makes a wide variety)
- Mediterranean Falafel with Tahini on Pita Bread
- Bean Burrito
- Bean Enchilada
- Bean Tostadas
- Black Beans and Rice
- Black Bean Tacos
- Taco Soup
- Potato Soup with Vegetable toppings
- Grilled (vegan) Cheese Sandwiches
They key here is to ease into the Nutritional Eating diet instead of trying to jump in all the way. Make a small change each week and it will be very manageable. Otherwise you may get frustrated and when that happens, we usually quit. Give yourself a break and start living with Nutrition at the center! You will feel great!