I love eating Plant based meals. They help me feel balanced. When you base your meals on plant foods, you’re packing your diet with fiber, vitamins, minerals, and healthy fats. Plant-based diets are also full of phytochemicals, compounds that help keep your body’s systems running smoothly ;). Berries, carrots and cantaloupe help protect vision; Brussels sprouts neutralize free radicals that cause cell damage; and Apples help control inflammation.
Easy steps to start including more plant foods in your eating and cutting back meat:
- Up your vegetable and fruit intake. Even if you don’t actively cut back on meat, adding more produce will help you develop a taste for plant foods and transition to a higher-fiber diet. Try including vegetables at every meal and snack.
- Redesign your plate. Fill at least half of your plate with produce, grains, or beans, and downsize your meat serving. example; stir-fry heavy on the veggies and grains with thinly sliced strips of beef rather than a big steak with a spear of broccoli. Swap in chopped mushrooms or chickpeas for half of the ground meat you’d normally use in meatloaf, tacos, chili, or pasta sauce. Or try veggie-based dishes like burritos (make sure to use a on plan wrap or make some on plan wonder wraps. (recipe here) *if you are healing your thyroid , the wonder wraps are a better option.. also if your nightshade free leave out the hot sauce.
- Pick the healthier meats. You might want to focus on decreasing the amount of processed meat you eat—bacon, deli meats, hot dogs, and sausage. These are all on plan. I also choose to consume these once in a while but don’t make a habit of it. Eat more chicken, meat, fish that are not processed.
Here are some plant based meals I consume regularly. Hope you find ways to start including more vegetables in your every day eating. ***note I am currently consuming collagen for healing my thyroid, this isn’t for everyone and I understand that, but its where i am at the present. If you choose to not consume anything like eggs, cheese, collagen, simply just leave those things out 🙂
My Favorite Cobbler Oats (recipe here) basically oats, berries, toppings. THM-E
Peaches & Cream, oats, sweetener, cinnamon, few peaches. THM-E
Blueberry Oats, same recipe as cobbler oats just use blueberries. THM-E
Peanut Butter Banana Oats with Cinnamon. Oats, sweetener, banana, cinnamon. THM-XO
Sweat Pants Oatmeal with Apples (recipe here) THM-E
Another Bowl of Cobbler Oats with Peanut Butter and Walnuts. THM-XO
Pumpkin Oats, oats, canned pumpkin, vanilla, cinnamon, sweetener, topped with blueberries and seeds. THM-XO
Quiche with side of Greens-THM-S
Eggs on Ezekiel 4:9 Life Bread with Mayo and Veggies THM-S helper
Night-Shade Free Quiche, eggs, little ground turkey, spinach, Italian seasonings. THM-S
Eggs & Avocado, Kale +cilantro for cleansing. THM-S
Eggs, Squash, side of blueberries THM-S
Eggs with Stir-fry Vegetable THM-S
More Quiche with tons of veggies and small Sweet potato THM-Shelper
Slow cooked blackbeans, greens, avocado THM-XO
Black eyed Peas with Sweet Potato THM-E
Dairy-free Cheesy Broccoli Rice with Red Beans, Rice, Broccoli, Red beans, Cashew Cheese THM-XO
Vegetarian Stir-fry, Brown rice, mixed veggies, Garbanzo beans. drizzle liquid aminos, make sure to use 1 tsp oil to keep in a THM-E
Vegetable Soup, lots vegetables, vegetable broth beans. THM-E (leave tomatoes out for night-shade free)
Red Beans, Acorn Squash&Greens THM-E
Bean Burger (recipe) & Side Salad THM-XO
Mixed Veggie Salad with Cashew Cheese..leave out carrots and add 1/4 cup beans to make this a THM-S helper
Rice, Roasted Garbanzo Beans, Green Beans (corn sprinkled for color in picture) THM-E leave out salsa for night-shade free
Slow Cooked Field Peas in Broth/ added 1 scoop collagen for extra protein. THM-E
Coconut Island Lentil Stew THM-XO I LOVE THIS SOUP!!!!!
Night-shade Free Vegetable Soup/ Ezekiel 4:9 Life Bread THM-E (used a small amount of rice noodles)
Green Spinach Salad with Dijon Honey Mustard /just Dijon/apple cider/olive oil a little honey/sprinkle of sunflower seeds THM-XO
Pan Bread THM-E or XO (E if you use egg whites/crossover if you use the whole egg) Trim Healthy Mama Cookbook pg 202
Buttered Ezekiel 4:9 with on plan jelly THM-XO
Fruit Cake Donuts (oats,dried fruits, milk,natural sugars)THM-E get recipe (here)
Perfect “Natural Pink” Lemonade (Recipe here) THM-FP
Perfect Lemonade Same Recipe minus “beet root powder” THM-FP
Apple Smoothie (1/2 banana frozen, apple, cinnamon, almond milk,) add sweetner if you want sweeter.. also could add 1/2 scoop collagen) THM-E
MY FAV GREEN SMOOTHIE (recipe on my Instagram feed)1/2 frozen banana,celery,kale,spinach,mango,1 date, water, ice, add collagen or protein powder (1/2 scoop) THM-E
Blueberry Smoothie – Almond Milk/ Blueberries/Peanut butter/collagen/1/2 banana.THM-XO
Good Girl Moonshine! Jolly Rancher Watermelon THM-E.. (recipe on my Instagram feed)
Water! haha yes 1/2 your body weight or more. I almost always put lemon in my water for cleansing my liver. THM-FP
Dairy-free Ice Coffee Just coffee and Cream I do not use sweetener in my coffee I use (this creamer)
Cinnamon Chocolate Milk -Almond Milk, Cinnamon,1 tbsp cocoa, 1 Doonk, 1/2 scoop collagen or protein powder of choice ..THM-FP
Bullet Proof Coffee- coffee, MCT oil, Collagen
Scrambled Eggs / Green Smoothie THM-XO
Preggy Pudding (recipe here)
Dairy-free Low Carb Tortilla Pizza (recipe) -if you are nightshade free use the “no matta” sauce and leave off the peppers. THM-S
Mock Chicken Salad (recipe) on Ezekiel 4:9 Life Bread THM-XO
Dairy-free Cheesy Noodles, Rice noodles, Cashew cheese, peas. THM-XO
Let your Heart Beet Strawberry Smoothie(recipe) THM-FP
Beans in Broth/THM-E
Apple with PB/Honey THM-E keep your nut butter at 1tsp. and only few drips of honey a drizzle maybe.
Pomegranate & Clementines always have a few nuts or a protein shake, or low fat cheese like string or laughing cow with your fruit. THM-E
Banana & Cashews THM-XO
2 ingredient cookies , oats and banana + chocolate chips recipe here – THM-E with just banana and oats, any add in make sure you adjust your fuel source.
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