Monthly Archives: March 2016

22 03, 2016

Why Plant-Based?

March 22nd, 2016|Nutrition|Comments Off on Why Plant-Based?

  • Lower risk for heart disease
  • Manage or reduce blood pressure and cholesterol
  • Reduce cancer risk
  • Reduce inflammatory response
  • Reduce symptoms of auto-immune disorders
  • Improve blood glucose control
  • Increase antioxidant status

Simple is Sustainable. Simple Ways to Eat More Plants

Progress Not Perfection – Move at your own pace. Barriers = social situations, travel, cravings. Do you prefer a transition or diving in? Learn, explore, experiment, relax and have fun.

Make Easy Changes – have a few convenience items when you’re in a pinch: frozen veggie burgers and breakfast patties, vegan cream cheese, soy ice cream. Don’t toss your favorite recipes, adapt them.

Replace 1-3 meals per week with meat and dairy free options

Add healthy meat alternatives: tofu for chicken in stir-fries, edamame, tempeh, and beans add healthy fiber and protein to your meals. Skip frozen meat alternatives and instead marinate tempeh or tofu then broil or pan-fry as a flavorful filling for tacos, wraps, stir-fries and sandwiches.

Legumes all the way: high in fiber, healthy carbohydrate, and protein, legumes are one of the best feel-good foods for satiety, balancing blood sugar, and maintaining weight and energy.

Find your blend: smoothies are a great way to get a high-protein nutrient rich breakfast or snack when you are short on time.

22 03, 2016

Sample Plant-Based Meal Plan

March 22nd, 2016|Nutrition|Comments Off on Sample Plant-Based Meal Plan

3 Easy Breakfasts:

  • oatmeal with chopped apples and walnuts
  • whole wheat english muffin with avocado slices
  • veggie pancakes (fold shredded carrots and zucchini into pancake batter)

3 Easy Lunches:

  • whole wheat/quinoa pasta with spinach, chickpeas, balsamic dressing
  • bean burrito
  • spinach salad with white beans, walnuts, and tahini dressing

3 Easy Dinners:

  • whole wheat/quinoa pasta with tomato sauce and grilled zucchini/eggplant/mushroom
  • veggie burger and salad
  • tofu stir-fry with veggies and brown rice

3 Easy Snacks:

  • 1/4 cup trail mix
  • fruit smoothie – 1 cup soymilk, 1/2 cup frozen berries, 1 scoop pea or brown rice protein powder
  • popcorn with nutritional yeast


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All recipes, sample meal plans, and nutrition information is available on the blog at