What plant-based diet menu?

Nowadays, people are increasingly getting conscious of their health and don’t hesitate to change their food habits. As the plant-based diet is gaining popularity for its health benefits and effectiveness in weight management, people are moving towards it in large numbers.

Here we are going to discuss the menu for plant-based or plant-based diets to achieve optimal health benefits.

A plant-based diet menu consists of a large portion of plant-based food and a low portion of animal-based food. However, it depends on our choice whether we include animal products or not.

Below we have to include a 7-day meal plan for breakfast, lunch, and dinner, making it easy for you to include nutrient-rich foods, without much brainstorming.

what is a plant-based diet?

A plant-based diet includes fruits, vegetables, nuts, seeds, oil, whole grains, legumes, and beans. It can provide us with a variety of tempting dishes.

It offers all the essential nutrients: protein, fat, carbohydrates, vitamins, fibres, and phytonutrients that help achieve optimal health

Food list of plant-based diet menu

• Green beans
• Sweet peas     
• Haricot beans
• Broad beans 
• Tofu                   
• Lentils             
• Tempeh           
• Chickpeas       
• Black beans   
• Spotted beans
• White Beans   
• Red Beans       
• Lupin                 
• Soya beans     

vegetable & Fruits list of Plant-based diet menu.

Fruits 

• Apple, Pears, and Grapes
• Blueberries, Blackberries, currant, Cranberries, Strawberries, and Raspberries are berries.
• Orange, grapefruit, Lemon, Pomelo, Mandarin, and Limes are citrus
• Cherries, Peaches, Nectarines, Apricots, and plums are stone fruits.
• Mangoes, Bananas, Kiwifruits, Pineapple, Coconut, papaya, Guava, Dragon fruits, and jackfruits are tropical fruits.
• Watermelon, Honeydew, and Cantaloup are melons.

Vegetable 

• Broccoli, Spinach, Cauliflower, Sweet Potato, garlic, Beetroot, Carrot, Brussel Sprouts, Asparagus, Onion, Peppers, Green Pea, Onion, kale, Zucchini, Tomatoes, and Curly kale.

Some Beverages list a plant-based diet menu.

• Soya milk
• Almond milk
• coconut milk
• Hemp milk
• Rice milk

One week plant-based diet menu.

Day-1

Breakfast	Lunch	Dinner
Oats meals with nuts and some fresh Fruits	BBQ Pineapple Pizza with side salad	Blistered Broccoli (garlic, chilli and pepper) Almond milk

 

Day-2

Breakfast	Lunch	Dinner
Avocado toast with egg , walnut, Soya milk	Plant bowl, Side salad	Gnocchi, Fruit salad

Day-3

Breakfast	Lunch	Dinner
overnight meals, some fruits, and nuts	Brown Rice and beans with plantains, side salad	veggie burger with sweet potato fries, hemp milk

Day-4

Breakfast	Lunch	Dinner
Hummus and pita bread, fruit salad, nuts	Cilantro, corn and black beans salad	Risotto with roasted veggie soya milk

Day-5

Breakfast	Lunch	Dinner
Avocado toast, Fruits salad, some nuts	Vegetable and lentil soup, some salad	Rice and beans with plantains Almond milk

Day-6

Breakfast	Lunch	Dinner
Pancake, Fruits and some nuts as your test	Avocado Tikka, salad	Veggie and grain bowl, rice milk

Day-7

Breakfast	Lunch	Dinner
The simpleton, some fruits, Almond milk	Hummus Veggie Wrap vegetable salad,	Veggie and grain bowl Soya milk

Some benefits of a plant-based diet.

1. Improve digestion.
2. Reduce blood pressure.
3. Improve our immunity.
4. Reduce inflammation.
5. It maintains a healthy weight.
6. It increases fibre in our diet.
7. It lowers the cancer risk.

Conclusion

Following a plant-based menu is not a difficult thing to do, we need to plan it and stock up our cupboard with essential things for a hassle-free routine.

We should take care of our protein intake and should include a sufficient amount of fibre which is easily available in most plant-based foods, in vegetables, fruits, legumes, nuts, and seeds. Hence we don’t need to extra effort to include fibres.

Fibre is essential for a healthy gut microbiome which is essential for overall health.

Just experiment with your meal plan and enjoy.

Related article

• Make it easy to follow a plant-based diet in 2022
• 6 Weight loss tips from a plant-based diet.
• 10 Ultimate Facts of Plant-Based Diets