Plant-Based Diet: A Guide To Eating Plans And Meals

A plant-based diet is a lifestyle that celebrates putting plants at the centre of the plate. The term 'plant-based' can mean different things to different people, but the consensus is that it focuses on plant-forward meals. For some, that means a vegan diet, while others may include animal products like dairy, eggs, and honey. Whatever your definition, a plant-based diet is a great way to increase your consumption of vegetables, fruits, whole grains, and legumes, which are high in fibre, an important nutrient that 95% of us don't get enough of.

What does 'plant-based' mean?

The term 'plant-based' can mean different things to different people. For some, it means a vegan diet, while others may include animal products like dairy, eggs and honey. It is more of a lifestyle choice than a diet, celebrating putting plants at the centre of the plate.

The definition of a plant-based diet is vague, as there is no official definition. For some, it means eating a vegetarian diet, while for others, it might mean eating vegan or simply focusing on plant-based proteins and eating meat sparingly.

Whatever it means to you, it's a good idea to increase your consumption of vegetables, fruits, whole grains and legumes, as they are high in fibre, an important nutrient that 95% of us don't get enough of.

If you're trying to eat a high-protein diet that is also plant-based, it's easier than you might think. You could try options like smashed chickpea salad, BBQ tofu bowls and braised lentils.

What are the health benefits?

The health benefits of a plant-based diet are numerous. Firstly, a plant-based diet is high in fibre, an important nutrient that 95% of people don't get enough of. Fibre is essential for digestive health and can help lower cholesterol levels and reduce the risk of heart disease.

Secondly, plant-based diets are typically rich in vitamins, minerals and antioxidants, which can boost the immune system and protect against chronic diseases. For example, plant-based diets are often high in vitamin C, which is a powerful antioxidant that can help protect against cell damage and reduce the risk of certain cancers.

Thirdly, a plant-based diet can help with weight management. Plant-based foods tend to be lower in calories and fat than animal-based foods, and they are often high in fibre, which can help you feel fuller for longer and reduce the risk of overeating.

Finally, a plant-based diet can be beneficial for the environment. Plant-based diets tend to have a lower carbon footprint than animal-based diets, and they can help reduce the impact of climate change.

What are some high-protein plant-based meals?

A plant-based diet meal plan is a lifestyle that celebrates putting plants at the centre of the plate. For some, this means a vegan diet, while others may include animal products like dairy, eggs and honey.

• Roasted Vegetable & Quinoa Harvest Bowls with a creamy, 3-ingredient tahini dressing
• Sesame Eggplant & Almond Butter Tofu Bowls
• Scrambled Tofu Breakfast Burrito
• Blissed-Out Thai Salad with Peanut Tempeh
• Buddha Bowl with steamed kale, from-scratch chickpeas, quinoa, and 3-ingredient tahini sauce
• Curried Lentil & Sweet Potato Bowl with roasted sweet potatoes, cauliflower rice, curried lentils, and cilantro chutney
• BBQ tofu bowls
• Smashed chickpea salad
• Braised lentils

Legumes, soy, nuts, and ancient grains are all great sources of plant-based protein.

What are some easy plant-based meals?

Plant-based eating is a lifestyle that celebrates putting plants at the centre of the plate. The term 'plant-based' can vary from person to person, but the consensus is that it focuses on plant-forward meals. For some, this means a vegan diet, while for others, it might include animal products like dairy, eggs, and honey.

Whatever plant-based eating means to you, it's always a good idea to increase your consumption of vegetables, fruits, whole grains and legumes, as they are high in fibre, an important nutrient that 95% of us don't get enough of.

Some easy plant-based meals include chickpea tikka masala, tostadas, veggie burgers, smashed chickpea salad, BBQ tofu bowls, and braised lentils.

What are some tips for prepping plant-based meals?

A plant-based diet meal plan is a lifestyle that celebrates putting plants at the centre of the plate. The term 'plant-based' can vary from person to person, but the consensus is focusing on plant-forward meals. For some, this means a vegan diet, while others may include animal products like dairy, eggs, and honey.

• Focus on increasing your consumption of vegetables, fruits, whole grains, and legumes. These foods are high in fibre, an important nutrient that 95% of people don't get enough of.
• Try to include a variety of plant-based proteins in your meals, such as beans, lentils, tofu, and tempeh. This will help ensure you're getting enough protein, which is essential for maintaining and building muscle mass.
• Plan your meals in advance to make sure you have all the necessary ingredients on hand. This will also help you save time in the kitchen and make plant-based eating more convenient.
• Batch cook and meal prep. Preparing larger batches of plant-based meals can save time and effort, and it's a great way to always have a healthy meal ready to go.
• Get creative with spices and herbs to add flavour to your meals. Experiment with different combinations to find your favourite flavours.
• Use plant-based milk alternatives like almond, oat, or soy milk in your coffee, tea, or smoothies. These alternatives are usually fortified with calcium and vitamin D, providing additional nutritional benefits.

Frequently asked questions