MEAL PLAN INSPIRATION: FLEXIBLE + PLANT-BASED
- Jeannine Billups
- Aug 25, 2023
- 2 min read
If you’re trying to incorporate more whole, plant foods into your menu (and belly), this is a great place to start! These are flexible meal ideas that can be customized based on your flavor preferences and ingredient availability. If you don’t like a specific food, replace it with something you love!
Breakfast:
Overnight oats - made with rolled oats, unsweetened almond milk and chia seeds or flaxseed meal. Top with sliced bananas, berries, and a sprinkle of raw nuts.
Lunch:
Quinoa salad - made with mixed greens, cooked quinoa, cherry tomatoes, cucumbers, roasted chickpeas, avocado, and a drizzle of aged balsamic vinegar + tahini.
Dinner:
Edamame and vegetable stir-fry - made with a variety of colorful veggies (bell peppers, broccoli, carrots, snap peas) and cooked edamame or tofu. Season with tamari, ginger, and garlic. Serve over a bed of brown rice.
Snack options:
Unsweetened coconut yogurt with a sprinkle of granola and fresh fruit.
A handful of raw mixed nuts and seeds (almonds, walnuts or pumpkin seeds) or a small packet of trail mix.
A piece of fruit (apple or banana) with nut butter.
Pre-Workout Snack:
Rice cakes with almond butter or hummus.
Post-Workout Recovery:
A smoothie with plant-based protein powder, unsweetened almond milk, frozen berries, spinach, and a tablespoon of flaxseed.
Hydration:
Remember to hydrate adequately throughout the day by drinking plenty of water. Not a fan of plain water? Try adding a tea bag directly to cold water. Peppermint, hibiscus and ginger turmeric teas are yummy! Alternatively, try adding fresh berries, citrus, cucumber and/or mint leaves.
If you’re looking for more guidance, I am here to help! Let’s set up a free consultation call to see how I can help you achieve your personal goals.
Note: Always consult with your primary care physician before changing your nutritional regimen. A registered dietitian can create a personalized meal plan tailored to your specific needs.
Comments