Is there a plant-based diet?

Plant-based or plant-forward eating patterns focus on foods primarily from plants . This includes not only fruits and vegetables, but also nuts, seeds, oils, whole grains, legumes, and beans. It doesn't mean that you are vegetarian or vegan and never eat meat or dairy.

What is the healthiest plant-based food?

Whole grains : many whole grains are a vital source of protein and fiber. Oats, quinoa, brown rice, amaranth, and bulgur are hearty and satisfying options. Healthy fats: avocados, olive oil, coconut oil, flaxseed oil etc. Legumes: including green peas, chickpeas, beans, lentils, peanuts, and natural peanut butter.

Can you eat bananas on a plant-based diet?

Foods like olive oil, bleached flour, refined sugar and white rice, even though they are plant-based, are all processed foods and are not included in a WFPB diet . Plant-based means that the food you eat comes from plants, including: Fruits – apples, strawberries, grapes, pineapple, bananas, mango.

What happens to your body when you start eating plant-based?

A plant-based diet reduces your risk for other diseases too. The benefits of eating mostly plants are not limited to reducing your cancer risk. A plant-based diet also has been shown to reduce your risk for heart disease, stroke, diabetes and some mental health illnesses.

What is the downside of a plant-based diet?

Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake . But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

What are 30 plant-based foods?

Strawberries, blueberries, raspberries, tomatoes, carrots, cucumbers, apricots, sweet potatoes, peaches, plums, melons, eggplant, lemons, lettuce, green beans, kale, broccoli, Brussels sprouts, cabbage, spinach, corn, Swiss chard, celery, beets, onions, cauliflower, cherries, bananas, mushrooms, parsnips, turnips, ...

Can you eat pasta on a plant-based diet?

Vegans can eat whole grain pasta as long as it does not include egg or other non-vegan ingredients . Whole grain pasta is also plant-based in most cases, but be sure to read the ingredients before purchasing. Whole-grain pasta has the added benefit of extra fiber and is a good addition to any vegan diet.

Can you eat potatoes on a plant-based diet?

Healthy eating as a vegan For a healthy vegan diet: eat at least 5 portions of a variety of fruit and vegetables every day. base meals on potatoes, bread, rice, pasta or other starchy carbohydrates (choose wholegrain where possible)

Can you eat bread on a plant-based diet?

Multigrain breads, whole grain breads, and breads that use sprouted grains, such as ezekiel bread are packed with health benefits and are great for a plant-based diet . Breads made from refined flours do not contain the fiber and protein that whole grain, multigrain, or sprouted grain breads offer.

21 Delicious Plant-Based Recipes for Beginners

A delicious collection of plant-based recipes that are easy to make, completely reliable, and will build your confidence in the kitchen!

Looking to add more plant-based recipes into your diet but don’t know where to start? Or maybe you recipes that your loved ones will actually, truly enjoy!

I’ve totally got you covered today!

Below you'll find 21 simple and easy-to-make recipes, including breakfast, drinks, main dishes, salads, soups, and more!

Plant-Based Recipes that Build Your Confidence in the Kitchen

When I first started integrating more plant-based into my own diet, I struggled and felt overwhelmed. Let's just say my first batch of quinoa turned out less than appetizing. And I had no idea what I was doing with kale. Feeling defeated, I gave myself a goal to feel confident with 2 recipes, that's it. Once I became comfortable with those, I added two more recipes to my repertoire. Soon I was cooking at home on a regular basis!

Needless to say, I've gone through the hurdles of cooking food at home, especially when trying to make a change to support my health.

I've put together a solid list of plant-based recipes for beginners. And if you prefer a printable copy of these, just drop your email below and I'll send it your way!

Breakfast & Smoothie Plant-Based Recipes

Chia Seed Pudding

Chia seed pudding is delicious, versatile, easy to make, and a powerhouse of nutrients. It makes for a delicious snack, breakfast, and even dessert.

Overnight Steel Cut Oats

Here's a quick and easy way of making a delicious and filling breakfast. Made with steel cut oats and a few more ingredients, it just needs 5 minutes of your time right before you go to sleep and another 5 minutes in the morning!

Walnut Apple Crisp

This walnut apple crisp is inspired by the classic apple crisp dish. It’s made with fresh seasonal apples, nuts, oats, and warming spices. You'll love this guilt-free treat!

Morning Green Smoothie

A delicious, sweet and tangy green smoothie made with spinach, tangy lime, and sweet banana. This smoothie is perfect for busy mornings or as an afternoon snack.

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Tropical Matcha Smoothie

Looking for a new favorite smoothie? This is it! Made with spinach, mango, matcha, and ginger, this energizing smoothie takes all of 2 minutes to make!

Soups & Curries Plant-Based Recipes

Creamy Cauliflower Soup

This cauliflower soup is a delicious vegan staple any time of the year, but especially during the cooler months of the year. It’s silky, comforting, and easy to make.

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Sweet Potato Kale Soup

This delicious soup is hearty and nourishing. Made with sweet potato, kale, fresh tomatoes, and onions, it’s easy to make and comes together in a quick 30 minutes.

Chickpea Curry

Chana masala is an Indian staple and for good reason! It's with a delicious mixture of chickpeas, Indian spices, and fresh herbs. Tasty and easy to make, you can enjoy it with a side of rice, naan, or in a bowl!

Main Dish Plant-Based Recipes

Mediterranean Quinoa Salad

Simple, nourishing, and full of flavor! Tossed in a refreshing lemon herb dressing, this Mediterranean Quinoa Salad is a crowd-pleaser. It's perfect on its own or as a side salad.

Sweet Potato Black Bean Bowl

This sweet potato and black bean bowl is packed with flavor and tastes delicious. It makes for a quick and easy meal to pull together any day of the week.

Vegan Power Bowl

This vegan power bowl makes the perfect filling plant-based meal. It’s packed with fresh greens, sweet potatoes, seasonal product, and avocado. So much to love in this bowl!

Garlic Roasted Cauliflower

These garlic roasted cauliflower florets make for a tasty side dish. Simple, delicious, versatile, and packed with flavor, each bite is crispy on the outside and tender on the inside.

Cauliflower Tacos

Take taco night to the next level with these roasted cauliflower tacos! Made with delicious garlicky roasted cauliflower, red cabbage, and a creamy cashew sauce. These tacos are filling, tasty, and make the perfect meal.

Plant-Based Dressing Recipes

Creamy Lemon Tahini Dressing

Looking for that perfect go-to everyday dressing? This is it! It's delicious on salads, bowls, roasted veggies, and more. Made with a few ingredients, you'll love this dressing!

LemonVinaigrette

This vinaigrette is simple, fresh, tangy and full of flavor. It tastes great on almost any salad or bowl and also makes a great marinade.

Balsamic Vinaigrette

Elevate any salad with this everyday balsamic vinaigrette. It's silky in texture with the perfect mix of tangy with a touch of sweetness. You just can't go wrong with this dressing!

Plant-Based Drink Recipes

Iced Matcha Latte Recipe

Iced matcha lattes are delicious but can add up quickly when purchased at a coffee shop or cafe. This iced matcha latte recipe is easy to make for a fraction of the cost!

Hot Matcha Latte Recipe

This matcha latte is made with almond milk and matcha green tea. It takes only a few minutes to make - no whisk needed!

Turmeric Latte Recipe

You'll love this healing and anti-inflammatory beverage, made with turmeric, nut milk, cinnamon, and other Indian spices.

Plant-Based Almond Milk Recipe

Learning how to make almond milk is a great place to start when adapting a healthier lifestyle. Almond milk is a delicious plant-based alternative to dairy. It's easy to make and you only need two ingredients!

Plant-Based Oat Milk Recipe

This oat milk is so good! It's perfect for smoothies, baked goods, and more! It's easy to make, needs only 3-ingredients, and takes less than 5 minutes to make!

Get these Plant-Based Recipes in a Printable eBook!

Bookmark this page for later, or better yet, enter your email address below to get a free copy of the recipes delivered straight to your inbox!

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For More Easy Plant-Based Recipes...

…feel free to check out the full collection of Recipeshere on Real + Vibrant. Or my cookbook Plant Power Bowls: 70 Seasonal Vegan Recipes to Boost Energy and Promote Wellness (including a chapter on plant-based Desserts)!

Happy cooking, everyone!

21 Delicious Plant-Based Recipes for Beginners - Real + Vibrant (2024)