
Pour into bowl and top with chia seeds, pumpkin seeds, almonds, and maple syrup.Stir in berries and flax until berries are heated through, and take off heat.Heat until simmering, then cook stirring often, until water is absorbed (about five minutes).Combine oats, water, and cinnamon in a saucepan over medium heat.Splash of maple syrup to taste (optional).1/2 cup frozen berries of your choosing.Optional: Add green tea leaves, a 1/2-inch sliceįresh turmeric or ginger root, or silken tofu to boost the nutritionĬontent of the smoothie and get more of the seven daily foods.Place ingredients in a blender, blend until smooth.A big handful or two of baby spinach or other mild-tasting greens (optional).2 Brazil nuts (or 1-2 tablespoons raw walnuts).My favorites are strawberries, blackberries, and blueberries, so mix or rotate through those or any other berries (or even other fruits) you like to build variety into your diet and keep your smoothie from getting boring. And since you can use frozen berries in a smoothie, you can save a little money, even when buying organic. Smoothies Smoothies are one of the most reliable ways to get berries into your diet. These three recipes demonstrate just a few of the ways you can createĪ simple breakfast while hitting on several of the essential daily Green tea leaves and beans (silken tofu is my preferred bean in a Get creative and load them up withīerries, greens, nuts and flaxseed, turmeric, and even things like whole Simple morning smoothie or bowl of oatmeal can knock out a number of You can learn more about Complement here). To get just these three nutrients in a single source, I use a product called Complement, which I helped to create. Whole-food, plant-based diets, while very high in many micronutrients, typically don’t provide enough B12, D3, or DHA/EPA. Once per day: Supplement with B12, D3, and DHA/EPA. Lunch: Giant Salad with Beans & Nut-Based Dressing (with optional whole grain side: rice, quinoa, whole wheat bread)Īfternoon Snack: Hummus with veggies or whole grains (crackers, bread), teaĭinner: A Grain, a Green, & a Bean (started with a base of onion and garlic) Morning Snack: Fruit (with nut butter, optionally), tea Here’s a peek at my ideal food day, which incorporates all seven of the foods at least once, along with a few servings of whole grains and, many days, mushrooms (both strong runners-up that one could argue should also be everyday foods).īreakfast: Smoothie (plus water, coffee, or tea)

Here are just a few of the foods you can get in this meal: Think burritos and tacos, soups, pastas, and curries, and try to always work in onions or garlic. When you structure your dinner around a grain, a green, and a bean, the options are endless.

Giant Salad with Beans & Nut-based Dressingįor lunch, start with a big bowl of greens, throw on beans, mix in a bunch of other veggies, and top it off with a nut-based dressing like cashew ranch or tahini-garlic.

Rather than focusing on macro- or micronutrients, I focus on eating whole foods, but also on working on the best, most disease-preventing, health-protective foods each and every day.

But if worrying about macronutrients (protein, carbs, and fat) and even micronutrients is unnecessary for most, and “just eat whole foods” feels a little lax and irresponsible, what is a vegan eater to do? We’ve provided handy filters to quickly find what you’re looking for such as “Keto Friendly”, “FODMAP Free”, “Vegan” and more.A Vegan Meal Plan that’s as Simple as it is HealthyĮating right doesn’t have to be stressful. You can easily search our database for all kinds of foods and cuisines.
