Grocery Planning
It is impossible to develop a standardize meal plan that will work for every individual. Diverse food preferences, allergies and varying budgets all influence one's shopping list. Despite these potential barriers, it is still possible to achieve optimal health through a variety of plant based foods. This page is devoted to a systematic approach to planning meals that allows for diversity and substitutions as needed. Variety in our diet is necessary for disease prevention because it allows for the incorporation of all the essential nutrients our cells require for optimal function. All whole plant foods have a unique nutritive composition that offer the body varying combinations of these essential nutrients. Variety is also important because it allows for meals that are interesting by incoperating different tastes, colors and textures. As stated before, this is not the "gold standard" for meal planning and there is not a single way to achieve optimal health on plant based diet. This is one systematic method that can be used to maximize nutrient consumption as well as prevent disease. This section contains a large amount of information so take your time reading through. Not all these foods need to be incorporated into the diet and especially not at all at once. If the information seems overwhelming just remember the "take-home message" will always be: increasing plants in the diet will decrease disease risk.
Breakfast and Midmorning Snack
In this section I give 3 of my recommended and breakfasts and a midmorning snacks that allow for variety and substitutions when necessary. Pick one option for breakfast and one option for a midmorning snack.
1. Fruit (your choice) with a whole hard boiled egg
This meal gives you a high dose of nutrients as well as protein. Most of the disease fighting nutrients will come from the fruit in the form of fiber, vitamins, minerals and phytochemicals. The fiber from the fruit will aid in longer satiety as will the protein and fat provided by the egg. The yolk is high in Vitamin A, a vitamin essential in the growth of new healthy cells, and should be consumed. The fat in the yolk helps vitamin A to be absorbed. The biggest concern with eggs is the cholesterol. Cholesterol that is consumed in the diet is only absorbed into the body at a small rate and if eaten with fiber is even less likely to enter the blood stream. Eating one egg with the yolk on a plant based diet will not have a significant physiological effect on blood cholesterol. However, over consumption of calories will and this is most easily done by eating a diet high in animal products and processed foods. Suggestions for your fruit choice include, but are certainly not limited to, citrus fruit such as oranges or grapefruit. These fruits are most often consumed in the morning in the form of juice. By eating the whole fruit no nutrients are lost and the fruit can have its most effective biological impact.
Oatmeal energy bar
Whole grains are discussed in greater detail in the dinner section. In their unprocessed form they provide protein, complex carbohydrates, fiber, B vitamins as well as minerals and phytochemicals. Nuts should be frequently present in the diet. Nuts are high in fat and therefor calories. However, the fat that is present in nuts have been linked with anti-inflammatory effects. They also are high in varying combinations of B vitamins, minerals and phytochemicals depending on the nut. One serving of nuts should be included in the diet daily. Any fruit, fresh or dried, can be added to these recipes. However, it is important to include berries of any kind in the diet regularly. They have one of the highest concentrations of disease fighting phytochemicals in the plant kingdom. Consuming berries on a frequent basis has been linked with a significant decrease in disease risk. Berries unfortunately have a short shelflife so it is recommended to buy frozen berries to save money and decrease waste. The nutrient content of the berries is not lost when frozen because they are picked at peak ripeness and flash frozen. They will still provide a high level of disease fighting power even if they are from the freezer.
3. Smoothie
Smoothies are a fantastic way to incorporate many high nutrient dense foods into one meal or snack. The most superior dairy alternative in Flaxseed milk. It provides an excellent source of alpha linonenic acid, the essential omega 3 fatty acid involved with anti-inflammatory pathways. It is high in calcium and vitamin D than dairy milk and is also fortified with B12. Using frozen fruits is an excellent way not only make the smoothie cold without diluting it but also ensure high nutrient concentration. Fruits that are frozen are picked a peak ripeness which is when their concentration of nutrients is at its highest. This is especially true when fresh fruits are out of season and have to be shipped long distances. Nuts and seeds can be added to increase protein and fat. These too macronutrients are important in keeping you full. If you are looking for additional protein then I recommend a plant based protein powder. The majority of people do not need a protein powder but for those of you that do recommend Vega Sport products Smoothies can be consumed anytime of the day and can be modified to meet your personal taste.
1. Fruit (your choice) with a whole hard boiled egg
This meal gives you a high dose of nutrients as well as protein. Most of the disease fighting nutrients will come from the fruit in the form of fiber, vitamins, minerals and phytochemicals. The fiber from the fruit will aid in longer satiety as will the protein and fat provided by the egg. The yolk is high in Vitamin A, a vitamin essential in the growth of new healthy cells, and should be consumed. The fat in the yolk helps vitamin A to be absorbed. The biggest concern with eggs is the cholesterol. Cholesterol that is consumed in the diet is only absorbed into the body at a small rate and if eaten with fiber is even less likely to enter the blood stream. Eating one egg with the yolk on a plant based diet will not have a significant physiological effect on blood cholesterol. However, over consumption of calories will and this is most easily done by eating a diet high in animal products and processed foods. Suggestions for your fruit choice include, but are certainly not limited to, citrus fruit such as oranges or grapefruit. These fruits are most often consumed in the morning in the form of juice. By eating the whole fruit no nutrients are lost and the fruit can have its most effective biological impact.
Oatmeal energy bar
Whole grains are discussed in greater detail in the dinner section. In their unprocessed form they provide protein, complex carbohydrates, fiber, B vitamins as well as minerals and phytochemicals. Nuts should be frequently present in the diet. Nuts are high in fat and therefor calories. However, the fat that is present in nuts have been linked with anti-inflammatory effects. They also are high in varying combinations of B vitamins, minerals and phytochemicals depending on the nut. One serving of nuts should be included in the diet daily. Any fruit, fresh or dried, can be added to these recipes. However, it is important to include berries of any kind in the diet regularly. They have one of the highest concentrations of disease fighting phytochemicals in the plant kingdom. Consuming berries on a frequent basis has been linked with a significant decrease in disease risk. Berries unfortunately have a short shelflife so it is recommended to buy frozen berries to save money and decrease waste. The nutrient content of the berries is not lost when frozen because they are picked at peak ripeness and flash frozen. They will still provide a high level of disease fighting power even if they are from the freezer.
3. Smoothie
Smoothies are a fantastic way to incorporate many high nutrient dense foods into one meal or snack. The most superior dairy alternative in Flaxseed milk. It provides an excellent source of alpha linonenic acid, the essential omega 3 fatty acid involved with anti-inflammatory pathways. It is high in calcium and vitamin D than dairy milk and is also fortified with B12. Using frozen fruits is an excellent way not only make the smoothie cold without diluting it but also ensure high nutrient concentration. Fruits that are frozen are picked a peak ripeness which is when their concentration of nutrients is at its highest. This is especially true when fresh fruits are out of season and have to be shipped long distances. Nuts and seeds can be added to increase protein and fat. These too macronutrients are important in keeping you full. If you are looking for additional protein then I recommend a plant based protein powder. The majority of people do not need a protein powder but for those of you that do recommend Vega Sport products Smoothies can be consumed anytime of the day and can be modified to meet your personal taste.
Lunch
Keep in mind that is possible to switch lunch and dinner items to ensure a revolving variety of textures, flavors, colors and nutrients. One meal a day should consist of a salad that is comprised of leafy greens. Not only do leafy greens act as a fresh, crisp bed of roughage for an infinite combination of colors, tastes and textures, it is also one of the most nutrient rich disease combating foods available. When creating a salad there are no rules but here are some guidelines that help to ensure maximum flavor and nutrient punch.
Greens - the choices available for leafy greens is almost as varied as the available toppings for the salad. Arugula, butter head, cabbage, endive, escarole, leaf lettuce, radicchio, romaine, spinach, spring mix, ice burg, kale, and watercress are just a few examples of this nutrient power house. Incorporating different types of leafy greens into the diet is beneficial because each varietal offers a unique micronutrient profile that will assist the body in disease prevention in diverse ways.
Fat - nuts, seeds, or avocado, provides nutrients as well as adds flavor and aids the body in feeling full. Another benefit of including fat in a salad is the increased absorption of fat soluble phytochemicals and vitamins D,K,E, and A. The fats found in these foods are linked with anti-inflammatory pathways and disease prevention.
Color - try to choose at least one or two other colors from plant based foods that have not been placed on your salad as of yet. This makes your salad pleasing to the eye, provides contrasting textures and flavors as well as adds more disease fighting micronutrients. The more color from plant based foods incorporated into the salad the higher the health promoting effects. However, leafy greens are a disease fighting power house so it is ok to eat just lettuce and dressing.
Dressing - plain balsamic dressing provides a powerful burst of acidic sweetness without adding any calories. Yogurt dressings such as Bolthouse is an alternative choice for dressing. These dressings contain around 45 calories per serving and has a pleasing creaming texture.
Some examples:
Greens + grape tomatoes + mozzarella cheese (one serving) + almonds
Greens + dried cherries + avocado + bell pepper
Greens + pears + walnuts + crumbled blue cheese (one serving)
Greens + steamed beets + goat cheese (one serving) + walnuts
Greens + tuna + mayo + grape tomatoes + celery
*Remember, adding more plant based foods will only enhance the flavors, textures and most importantly, the nutrient composition of the meal.
Greens - the choices available for leafy greens is almost as varied as the available toppings for the salad. Arugula, butter head, cabbage, endive, escarole, leaf lettuce, radicchio, romaine, spinach, spring mix, ice burg, kale, and watercress are just a few examples of this nutrient power house. Incorporating different types of leafy greens into the diet is beneficial because each varietal offers a unique micronutrient profile that will assist the body in disease prevention in diverse ways.
Fat - nuts, seeds, or avocado, provides nutrients as well as adds flavor and aids the body in feeling full. Another benefit of including fat in a salad is the increased absorption of fat soluble phytochemicals and vitamins D,K,E, and A. The fats found in these foods are linked with anti-inflammatory pathways and disease prevention.
Color - try to choose at least one or two other colors from plant based foods that have not been placed on your salad as of yet. This makes your salad pleasing to the eye, provides contrasting textures and flavors as well as adds more disease fighting micronutrients. The more color from plant based foods incorporated into the salad the higher the health promoting effects. However, leafy greens are a disease fighting power house so it is ok to eat just lettuce and dressing.
Dressing - plain balsamic dressing provides a powerful burst of acidic sweetness without adding any calories. Yogurt dressings such as Bolthouse is an alternative choice for dressing. These dressings contain around 45 calories per serving and has a pleasing creaming texture.
Some examples:
Greens + grape tomatoes + mozzarella cheese (one serving) + almonds
Greens + dried cherries + avocado + bell pepper
Greens + pears + walnuts + crumbled blue cheese (one serving)
Greens + steamed beets + goat cheese (one serving) + walnuts
Greens + tuna + mayo + grape tomatoes + celery
*Remember, adding more plant based foods will only enhance the flavors, textures and most importantly, the nutrient composition of the meal.
Dinner
Dinner has the potential to become the most unique and satisfying meals of the day or the most complex and overwhelming. Many pitfalls surrounding dinner include, lack of energy, time and creativeness. Here are some guidelines to help inspire healthy culinary choices for the last meal of the day. As for the time and energy barriers, It is best to cook in large batches when you do have time and energy. Having healthy leftovers in the fridge or even the freezer are helpful in maintaining a healthy plant based diet when energy and time are in short supply.
Below are some suggested dinners that are mayoralty plant based. Animal products should be consumed on minimal basis. It is not because they are necessarily "unhealthy" its that they do not offer the disease fighting power that plant foods contain. Animal products do provide protein, B vitamins, and many minerals such as iron but are completely devoid of fiber and phytochemicals. The most effective way to fight and prevent disease is to eat foods that give the body the ability to do so. Translating that to the plate at meal time means larger portions of plant based foods. If leafy greens have not graced your plate up until this point in the day this would be the time to prepare a salad. Refer to the Lunch section to review the benefits of having a greens and some sample ideas.
Whole grain dinner: Often pasta and bread, especially whole wheat versions, are considered health foods. It is indeed a better choice than their white counterparts but technically all pastas and breads are processed foods. Whole grains are ground down into flour and then are mixed with water to make pasta or baked to make bread. This processing changes the chemical and nutrient composition of the food and therefore alters the way in which it interacts with the body. Depending on who is consulted on the topic the argument for or against grain products is controversial. Instead of focusing on what has been distorted by an industry driven market, it more effective to focus on what is known. True whole grains, in an unadultered form, contain all of the disease preventing nutrients found in plants. Besides their high micronutrient composition, dishes made with the actual whole grain offer high amounts of protein, fiber and complex carbohydrates which provide a very satisfying meal that still offers disease fighting capability. Whole grains can also be accompanied with nutrient dense legumes to add even more protein, fiber, vitamins, minerals and phytochemicals. Many people are not familiar with grains in their whole form, although their availability and popularity are increasing. Find the Whole Grain Description page under the Farmacy tab for more information on each whole grain.
Spaghetti squash + Sauce: As discussed above, pasta is not a whole food and instead of debating its potential influence on health status let's focus on a substitute that is more nutrient dense and lower in calories The spaghetti squash is a yellow oblong plant food that's flesh, when removed, is long and stringy. The texture of this dish will not be identical to pasta but offers its own unique mouth-feel that is very satisfying on its own merit. The squash alone is quite bland and the flavor of this dish will be dependent on the sauce.
Vegetable noodles + sauce: This dish will require the use of a kitchen tool called the Veggitti. This utensil can make pasta like stands form zucchini, sweet potatoes, cucumbers, carrots or summer squash. Replacing pasta with a high nutrient vegetables simultaneously lowers the amount of calories and refined carbohydrates while increasing the disease fighting power. Vegetable noodles still provide a starchy consistency that is satisfying but have a higher concentration of nutrients not found in pasta.
Wild caught fish + veggie One meal a week should include wild caught fish. It is important that it is wild caught because the diet of farm raised fish do not provide 2 specific fatty acids that have beneficial effects. Fish that live in the ocean or lakes eat algae that produces fatty acids called EPA and DHA. When consumed in the diet, these fatty acids have anti-inflammatory roles and comprise much of the neural tissue, respectively. Humans can make these two fats from the essential fatty acid alpha linolenic acid, the fatty acid found in nuts and seeds. However, the conversion rate is slow and the potential to protect our bodies from inflammation is not efficient in this particular pathway. Wild caught fish offer a high protein and satisfying meal while simultaneously providing the body with two health promoting fatty acids. To accompany this meal a vegetable should also be included and the quantity of the serving should be at least equal to the portion of the fish.
Stir Fry: Including tofu or tempeh as the protein source is a fantastic way to increase protein intake as well as disease fighting phytochemicals. Its flavor is dependent on the seasonings or marinade used in the dish. Stir fries are another way to integrate more disease fighting plant based foods into a savory dish. Choose at least 3 colors from plant based foods to include in the stir fry to increase nutrient concentration.
Roast chicken dinner + veggie: As stated before, animal products can only comprise a small amount of the diet in order to achieve optimal health. Unless you are on a controlled ketogenic diet, you will not benefit from the disease preventing effects plant foods offer. However, this does not mean that a meal that includes animal meat can not be enjoyed on occasion. Meat provides high quality protein, all the B vitamins and several minerals. Protein consumed from animal sources is absorbed at a higher rate then from plants. B12 plays an essential role in the synthesis of new cells and is exclusively found in animal based foods. A diet that contains a small amount of animal protein in comparison to plant food intake can still provide the nutrient concentration to fight and prevent disease. As with fish, vegetable should also be included and the quantity of the serving should be at least equal to the portion of the meat.
Soups: These meals do run the risk of being high in salt but if prepared correctly can provide a bounty of plant foods and disease preventing nutrients. As with salads, there is no limit on the combination of flavors, textures and colors provided by foods that grow from the earth. The best place to start is with stock, preferably vegetable stock. Other ingredients called mirepiox, that should be added include carrots, onion, and celery. Soups are a great way to incorporate legumes and whole grains which will make the meal filling and satisfying. Add at least 2 more colors from plant based foods to increase the disease fighting strength. Canned diced tomatoes, leafy greens, peas, green beans, mushrooms, cabbage, corn, potatoes, and peppers contain vitamins, minerals and phytochemicals and great flavor. Frozen vegetables can be used instead of fresh without the sacrifice of taste or nutrient content. Soups are also great to make in large batches and freeze for a convenient meal.
Snacks and Dessert
Hunger in between meals is inevitable. The more prepared for these moments you are the more likely you will be able to satisfy your cravings while also increasing your plant food consumption.
Hummus and Veggies: This snack is recommend for two reasons. Legumes should be incorporated into the diet on a daily basis. They are high in protein, fiber and micronutrients while containing low calories. The vegetables can be rotated every week to ensure variety. Cut and wash the veggies and put into individual baggies before the beginning of the week. Preparing servings of vegetables before they are needed increased the likelihood they will chosen over unhealthier options. If legumes have made an appearance during the day or you include them in your dinner, you can dip your vegetables in one serving of yogurt dressing. Choses 2-3 different vegetables each week. For maximum nutrient intake include one cruciferous vegetable like broccoli, cauliflower or radishes.
Banana ice cream: This dessert is a fantastic way to satisfy a craving for sweets while still providing the body with nutrients. Often times bananas are accused of being high in sugar and to be avoided. Although it is true they have sugar, as all fruits do, it is still low in calories and is also high in fiber, potassium and phytochemicals, unlike a more traditional dessert. This is another dish that either chia or flax seeds can be added to increase the dishes nutrient composition and anti-inflammatory effects. The frothy texture of a blended frozen banana is almost indistinguishable from ice cream. Enjoy plain banana ice cream or add small amounts of other ingredients for a variety of flavors.
Refrigerator pickles: These snacks are zero calories and help to satisfy a craving for salt.
Popcorn or popped sorghum: For the most healthful option an air popper that does not use oil is best. If that is not available stove top popcorn is an acceptable alternative. Popcorn is a whole grain and provides a low calorie alternative with a large serving size. For an increased dose of nutrients try popping sorghum. For more information about sorghum visit Whole grain description page under the RX Meals tab.
Fruit platter with cheese: Eating more fruits increases the amount of vitamins, minerals and phytochemicals as well as fiber in the diet. choose 3 colors and place them on a plate with one serving size of cheese in the center of the plate. I recommend Brie and Gouda cheeses to increase vitamin K2 intake. This vitamin helps transport calcium from the arteries to the bone. and fruit pairings. keep the serving size of the cheese small as it is high in calories.
Apple, celery or banana with nut butter Almond butter or peanut butter can be used to increase plant protein intake and increase the snacks ability to keep you fuller longer. Make sure the nut butter dose not contain hydrogenated oil or high fructose corn syrup. These foods are highly processed and do not aid in disease prevention. Choose fruits that are of natural sizes to keep calorie intake in check. Apples are not suppose to be as large as a melon.
Baked potato + salsa + cheese (one serving):White potatoes are not as nutrient dense as most plant based foods and they are very high in carbohydrates in comparison to other vegetables. However, they are still low in calories and when equated to other quick fix meals or a tip through the drive through. They also contain more nutrients then a non-plant based alternative. Salsa is a fantastic way to increase both flavor and nutrients. Top the potato with a healthy serving of salsa to increase the dishes phytonutrients without adding a significant amount of calories.
Hummus and Veggies: This snack is recommend for two reasons. Legumes should be incorporated into the diet on a daily basis. They are high in protein, fiber and micronutrients while containing low calories. The vegetables can be rotated every week to ensure variety. Cut and wash the veggies and put into individual baggies before the beginning of the week. Preparing servings of vegetables before they are needed increased the likelihood they will chosen over unhealthier options. If legumes have made an appearance during the day or you include them in your dinner, you can dip your vegetables in one serving of yogurt dressing. Choses 2-3 different vegetables each week. For maximum nutrient intake include one cruciferous vegetable like broccoli, cauliflower or radishes.
Banana ice cream: This dessert is a fantastic way to satisfy a craving for sweets while still providing the body with nutrients. Often times bananas are accused of being high in sugar and to be avoided. Although it is true they have sugar, as all fruits do, it is still low in calories and is also high in fiber, potassium and phytochemicals, unlike a more traditional dessert. This is another dish that either chia or flax seeds can be added to increase the dishes nutrient composition and anti-inflammatory effects. The frothy texture of a blended frozen banana is almost indistinguishable from ice cream. Enjoy plain banana ice cream or add small amounts of other ingredients for a variety of flavors.
Refrigerator pickles: These snacks are zero calories and help to satisfy a craving for salt.
Popcorn or popped sorghum: For the most healthful option an air popper that does not use oil is best. If that is not available stove top popcorn is an acceptable alternative. Popcorn is a whole grain and provides a low calorie alternative with a large serving size. For an increased dose of nutrients try popping sorghum. For more information about sorghum visit Whole grain description page under the RX Meals tab.
Fruit platter with cheese: Eating more fruits increases the amount of vitamins, minerals and phytochemicals as well as fiber in the diet. choose 3 colors and place them on a plate with one serving size of cheese in the center of the plate. I recommend Brie and Gouda cheeses to increase vitamin K2 intake. This vitamin helps transport calcium from the arteries to the bone. and fruit pairings. keep the serving size of the cheese small as it is high in calories.
Apple, celery or banana with nut butter Almond butter or peanut butter can be used to increase plant protein intake and increase the snacks ability to keep you fuller longer. Make sure the nut butter dose not contain hydrogenated oil or high fructose corn syrup. These foods are highly processed and do not aid in disease prevention. Choose fruits that are of natural sizes to keep calorie intake in check. Apples are not suppose to be as large as a melon.
Baked potato + salsa + cheese (one serving):White potatoes are not as nutrient dense as most plant based foods and they are very high in carbohydrates in comparison to other vegetables. However, they are still low in calories and when equated to other quick fix meals or a tip through the drive through. They also contain more nutrients then a non-plant based alternative. Salsa is a fantastic way to increase both flavor and nutrients. Top the potato with a healthy serving of salsa to increase the dishes phytonutrients without adding a significant amount of calories.
Provided in the Rx Meal tab are links to many nutrient dense and disease fighting recipes that I myself use or have used on a regular basis. Most people rotate through only a few meals and snacks each week. This is completely acceptable as long as these items are wholefood plant based. I encourage people to become familiar and confident with several healthy recipes and always have the required ingredients on hand to make preparing the selected healthy meals more convenient. Meals and snacks will change with the seasons and some you may get tired of entirely for awhile. I have about 6 dishes that I rotate through for a few months and then switch out for new favorites or more seasonal ingredients. Almost every week I try to find a new recipe that interests me and I add it to my menu. This adds variety to my diet and is how I find new favorite meals that become a regular menu item. My favorite places to find recipes are Bob's Red Mill, One Green Planet, Forks Over Knives and Pinterest. You can follow them on Facebook too for some culinary inspiration as you scroll through your feed. I encourage everyone to try making different dishes, find new favorites and incorporate them into their recipe repertoire. Eat the food that tastes best to you and when you are ready for something different move on. We are meant to eat a variety of foods but its okay to have favorites and if the foods you are repeating are predominantly plant based you are providing your body with superior nutrition.
