If there's one thing I've learned from years of schooling and reading through thousands of research studies, its that it’s not enough to just remove harmful foods from your diet. It is crucial to also add in more of the healthy stuff, and this makes a big impact on our health. Vegan or not, every person could benefit from adding more variety of healthy foods to their diet.
This eating guide below is most appropriate for smaller women that are sedentary or moderately active, or taller women with goals to lose weight healthfully. This menu is designed to be all-natural, heart healthy, and carbohydrate-controlled. The recommendations here are scientifically supported, evidence-based suggestions for balanced meals and healthy protein combinations on a vegan diet.
Primarily drawn from Dr Greger's Daily Dozen checklist for healthy eating as a vegan, I'll give you some simple meals you can create at home that are balanced, nutritions, and heart healthy and carbohydrate-steady. Instead of following the menu to the letter, you can also use his checklist here:
No gimmicks, no food products. Just natural and simple.
Lunch/Dinner:
Cannelini beans with sage
Soba noodle salad with Miso dressing
Black bean pasta with marinara sauce
Tofu stir-fry with brown rice
Kale three-bean salad
Tacos- fat free refried beans, avocado, pickled cabbage and onions and pico de gallo
cauliflower-brown rice biryani with chickpeas and vegetables
Cauliflower-brown rice tofu fried rice stir-fry
Lentil-chard soup
Falafel sandwich
Falafel salad
Pesto Tempeh Asparagus Bowl
Breakfasts:
Toasts with roasted bell pepper hummus
Oatmeal with flax seed meal
Toasts with chickpea-mushroom pate
muesli with lentils and 1/2 cup fresh berries
Snacks:
1 cup mixed berries, 1/4 cup almonds
Chia pudding with almond milk and 1/2 cup fruit
Rice cake with almond butter, strawberry slices
Rice cake with chickpea-mushroom pate
Roasted spiced chickpeas
Edamame
Comments