Plant Forward

Plant Forward Meal Planning:

Adopting a plant forward diet can have tremendous benefits not only for your health but also for the environment. Research shows, diets abundant in plant foods decrease the risk of developing chronic diseases as well as supports weight management. Who wouldn’t want that?

Plant Forward Defined:

“ A style of cooking and eating that emphasizes and celebrates, but is not limited to, plant-based foods—including fruits and vegetables (produce); whole grains; beans, other legumes (pulses) and soy foods; nuts and seeds; plant oils; and herbs and spices—and that reflects evidence-based principles of health and sustainability.”

Source: Menus of Change, a joint initiative of the CIA and Harvard T.H. Chan School of Public Health—Department of Nutrition. For more information, please visit: www.menusofchange.org

Make the switch:

Remember, plant forward does not have to be about completely eliminating animal products from your diet. You can simply start by exchanging animal proteins for plant based proteins at meals and/or snacks more often. The beauty of this lifestyle change is that you can alter it according to your preferences and needs.

Try shifting your focus from a meat centered diet! Enjoy a diet rich in fruits, vegetables, whole grains, legumes/beans, nuts and seeds. If consuming dairy products, animal meats and/or seafood, consider purchasing from high quality sources. Experiment with new recipes in the kitchen! Avoid processed and packaged foods laden with hidden salt, fat and sugar.

Sample Day Meal Plan

Breakfast

Whole Grain Toast with Almond Butter

1 slice whole grain toast smeared with 1 1/2 tbsp natural almond butter. Top with 1 tbsp of pumpkin seeds (shelled and unsalted) and 1/2 of a sliced banana.

Lunch

Plant Forward Protein Bowl

1 1/2 cups spinach

1/2 cup chick peas

2 tbsp sliced black olives

1 tbsp chopped green scallions

1/4 cup chopped green zucchini

2/5 block of extra firm tofu cut into cubes

1/2 cup cooked quinoa

1 serving Roasted Sweet Potatoes

2 tbsp balsamic dressing (or dressing of your choice).

In a large bowl add the bed of spinach. Next, get creative! Garnish the remainder in the ingredients on top of the spinach. Drizzle with dressing.

Snack

Spicy Flax and Berries

Ingredients:

1 1/2 cup mixed berries

1 tbsp ground flaxseed

1 tbsp orange juice

1/8 tsp ground ginger

1/8 tsp ground cinnamon

In bowl stir together flaxseed with orange juice and spices. Coat berries with mixture. Place in your favorite dish and enjoy!

Dinner:

Black Bean and Oat Patty on a whole grain roll served with 1 1/2 cups steamed broccoli and garnished with your favorite salt-free herbs/seasonings. Top burger with your favored condiments: ketchup, mustard, lettuce and/or tomato.

Ingredients: Makes 4 servings

1 can of black beans (14 ounces)

1/2 cup rolled oats

1/2 cup feta cheese

3 garlic cloves

1/2 cup chopped onions

1 tsp of chili powder

1 tbsp olive oil

In a food processor: pulse all ingredients (except for feta cheese and olive oil) until a thick, paste-like consistency is achieved. Add into mixture the feta cheese. Form into 4 burger patties. Heat a tbsp of olive oil in the skillet on medium to high heat. Cook patties on medium to high heat for about 3 minutes on each side.

Evening Snack:

1 medium apple

1/4 cup walnuts

1 large mug of herbal tea + treat yourself to 10-15 minutes of meditation or relaxation without distractions.

Daily total:

1742 Calories, 71 g of Protein, 74 g of Fat, 8 g of Saturated Fat, 236 g of Carbohydrates and 58 g of Fiber

Additional Recipe Needed