Plant-based meal planning isn't complicated but it does take time. Here's how I go straight through the process of making sure my meal planning is not a burden on time or taste buds.
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First, make a list of the foods you already have at home in your fridge and pantry (except dry goods.)
Second, think of what kind of meals you'd like to prepare. Pick among the following:
Breakfasts - porridges (oatmeal, millet, quinoa, buckwheat, rice), smoothies and pancakes. Snacks - bread, muffins, cookies, raw vegetables (carrots, red bell pepper, cauliflower), seasonal fruits, nuts and seeds. Lunches and dinners - soups, stews, salads, pastas, risotto, curries, tortillas, plainly steamed veggies with boiled grains and legumes. Desserts - berries, muffins, cookies, brownies, fruit ice cream, puddings made of avocado/banana, dark chocolate, applesauce with dried fruits and raw buckwheat cream.
When meal planning, remember:
Have a collection of foods every day - distinct grains, legumes, vegetables, fruits, nuts and seeds. Eat a rainbow daily - something green, something yellow, something orange, something purple, something red and something white/brown. Choose among the seasonal fruits and vegetables in your region. They cost less and are the freshest. If you had a grain-based breakfast, have fruits or vegetables with some nuts for your mid-morning snack. If you had a smoothie for breakfast, have porridge, a muffin, some cookies or bread for a mid-morning snack. If you want to have a grain-based dessert (muffins, cookies), have fewer grains with your evening meal or ditch them altogether. Make sure to have a tablespoon of ground flax seeds or chia seeds a day so your body gets adequate omega 3s. Always have some nuts or seeds with vegetables and fruits rich in carotenoids (carrots, sweet potatoes, dark leafy greens like spinach and kale, romaine lettuce, squash, cantaloupe melon, red bell pepper, apricots, peas, broccoli, tomatoes) as the fats help discharge vitamins.
Plant-Based Diet: Practical Tips for Meal Planning
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