If you’ve been around here for a while, you know I love to talk about how to make plant-based eating more nourishing, satisfying, and delicious. One of the most common questions I get from clients or through social media is how to make plant-based meals more satisfying, while still being nourishing. While there are many considerations to this (I talk about all of them in my virtual course, Thriving on Plant-Based Fundamentals!), one of the main components is making sure you’re getting a good balance of foods to make sure you’re not skipping any essential nutrients. The main components I encourage clients to aim for at every meal are plant-based proteins, whole grains, healthy fats, fruit/vegetables, and flavor.
Think foods like beans, lentils, other legumes (canned or cooked from dry), frozen edamame, tempeh, tofu, and soy milk. Pro tip- you can freeze tofu and tempeh to last longer! When thawed, the texture of tofu will come out spongier and will soak up sauces even better than before. Try to get a source of plant-based protein with each meal.
There are so many amazing sources of whole grains, but some of the most common ones are brown rice, couscous, quinoa, oats, whole-wheat pasta, whole wheat bread. Whole grains are packed with B-vitamins, fiber, iron, and other essential nutrients and shouldn’t be overlooked.
Get healthy fats from foods like nuts and seeds (keep them in the fridge to last longer), nut and seed butters, avocado, extra virgin olive oil (for cold dishes), and avocado oil (for cooking). Healthy fats are important for our cell membranes, brain development, hormone regulation, and feeling satisfied with our meals. Read my post about omega-3 to dive even deeper into this topic!
Fruit & Vegetables
Try adding a (or several!) fruit/vegetable to every meal. Think oranges, apples, berries, bananas, carrots, celery, leafy greens, cabbage, brussel sprouts, beets, potatoes, sweet potato- the list goes on and on. Don’t be afraid to buy frozen, either! Frozen fruit and vegetables are just as nutritious as fresh, and they also tend to be cheaper. If you purchase fresh and think they might go bad, throw them in the freezer! Fruit and vegetables pack tons of fiber, vitamins, and minerals that are so important for our health.
A huge part of feeling satisfied with plant-based eating is eating food that tastes good. I always recommend having a sauce on hand to liven up nourish bowls or salads (get my free easy vegan sauces ebook!) or using things like soy sauce, sriracha, tons of spices, and herbs, lemon and lime to jazz up a dish.
Are you interested in learning how to thrive on a plant-based diet?
Maybe you feel like there’s just so much to understand and consider, and not enough guidance.
Asking yourself things like ‘how do I make sure I’m getting enough protein? What about calcium? And should I be concerned about iron?’.
Second-guessing whether you’re getting the ‘right’ nutrients, in the ‘right’ amounts to meet your family’s needs. Maybe you’re struggling to know who to trust, with so much conflicting advice out there.
Wherever you are on your plant-based journey, I’m here to help. Introducing Thriving on Plant-Based Fundamentals, my answer to all of your plant-based concerns.
A virtual course to help you learn, understand and (most importantly) implement everything you need to know to thrive on a plant-based diet, whether you’re vegan, vegetarian or simply wanting to incorporate more plant-based foods into your everyday eating pattern. All taught by me, a Registered Dietitian with a Masters of Public Health in Nutrition and Dietetics, who specializes in plant-based nutrition and women’s health.
The course is made up of 6 modules, containing both videos of me fully explaining the topics, as well as guides, worksheets and handouts. We cover transitioning to a plant-based diet, how to eat a nourishing and balanced plant-based diet, the nutrients you need to consider on a plant-based diet and how to get them in a realistic, maintainable and simple way, whether supplements may be necessary, eating plant-based on a budget, how to meal plan on a plant-based diet, a sample day of eating a plant-based diet to hit your nutrient needs, my plant-based grocery list and so much more.
A new module will be released each day from April 27th-May 1st, with full access to watch the videos, pause, rewind, fast forward, and rewatch at your leisure for a full year after registering. You can also download the guides for lifetime access, so you can always refer back.
Time are crazy right now, and I know a lot of us are stuck at home more than usual. Why not take this opportunity to learn how to thrive on a plant-based diet in the comfort of your own home? Now’s the time to really dig in. Each video is only 5-2o minutes long, meaning you can do it at your own pace.
Want to learn how to thrive on a plant-based diet? Enroll in Thriving on Plant-Based Fundamentals now! But hurry! Enrollment is only open until Sunday, April 26th.
Watch my Youtube video sharing all the details (with a few dates being different- the video was made for my past enrollment!)
I can’t wait to help you thrive on a plant-based diet!
Looking for more pantry-friendly plant-based recipe?! Get all of my favorite soup recipes in my e-cookbook, Everyday Vegan Soups for just $10!
Need some guidance on your journey with a vegan, vegetarian, or plant-based diet? We can work together virtually! Book your FREE 15-minute consultation to see if we’d be a good fit!
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