Plant-based diets can lower your risk of chronic disease and help you reach a healthy weight. Here, we offer a week's worth of tasty recipes to help you kick off your plant-based lifestyle.
By
Lauren Bedosky
by
Kelly Kennedy, RDN
Whip up a plant-based meal tonight — no thawing of meat required.
Health and nutrition experts often can’t agree on the health benefits of trendy diets (hello, keto!), but the new plant-based diet trend seems to have just about everyone’s stamp of approval.
What Are Plant-Based Diets?
A plant-based diet tends to have a broad definition, butan article in the May 2017 issue of the Journal of Geriatric Cardiology defines it as a diet that contains “minimally processed fruits, vegetables, whole grains, legumes, nuts and seeds, herbs, and spices, and excludes all animal products, including red meat, poultry, fish, eggs, and dairy products.” Under this definition, plant-based is the same as vegan. Some people follow this diet but eat only raw plant-based foods (called a raw vegan diet).
Other definitions include simply eating smaller amounts of meat, fish, dairy, and eggs, says Jennifer McDaniel, RDN, the owner of McDaniel Nutrition Therapy in Clayton, Missouri. A diet that focuses on vegetarian foods but includes meat, poultry, fish, and other animal products occasionally is called a flexitarian diet. A vegetarian diet, which also is classified as a plant-based diet, excludes meat, but allows you to eat other animal products like dairy, eggs, and honey.
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What Are the Benefits of Plant-Based Diets?
Whether you’re vegan, vegetarian, or follow a more flexible version of the plant-based diet, filling your plate with more plant-based foods will have long-term health benefits.
“People who eat a lot of plants or have a mostly plant-based diet live longer, higher-quality lives,” McDaniel says. Specifically, eating a plant-rich diet lowers your risk of developing a chronic health condition like heart disease, type 2 diabetes, and obesity, according to the Physicians Committee for Responsible Medicine.
When researchers analyzed the eating habits of 65 overweight and obese adults for three months, they found that those participants who ate a plant-based diet lost more body weight (measured via body mass index, or BMI) than those who didn’t. By the end of the study, the plant-based group’s BMI dropped from an average of 34.5 to 31.5, while the control group only went from 34.2 to 33.5. Study authors published their findings in the March 2017 issue of Nutrition & Diabetes.
The benefits of plant-based diets are largely thanks to the high amounts of fiber, anti-inflammatory compounds, antioxidants, and healthy fats you get from fruits, vegetables, legumes, and nuts and seeds, says McDaniel.
For example, getting tons of fiber may help lower high cholesterol, stabilize blood sugar levels, maintain bowel health, and reduce your risk of dying from heart disease and cancer, according to the Mayo Clinic.
RELATED: What to Know Before You Go Vegetarian
To get you started on your plant-based lifestyle, here are 10 delicious, healthy recipes you can make in 30 minutes or less.
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Simple Apple Quinoa Power Bowl
This autumn-inspired "power bowl" recipe combines plant proteins fromquinoa and tofu, plus apples and leafy greens for a balanced combo of macronutrients that’ll keep you full and satisfied. Plus, it’s easy to make: Just cook the quinoa and top with your choice of greens (try spinach, kale, or romaine), tofu cubes, and chopped apples. Mix up the accompanying sweet-yet-tangy dressing and drizzle it over your bowl for tons of flavor.
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Vegan Sloppy Joes
Satisfy any cravings for warm, hearty food with this plant-based sloppy joe recipe. In addition to flavor, you’ll score 9 grams (g) of gut-filling fiber in a single serving, mostly thanks to the red lentils.(Women are supposed to get at least 25 g of fiber per day, while men should get at least 38 g per day, according to theNational Academy of Medicine.) Meanwhile, sautéed onion, bell pepper, and garlic add a touch of crunch. Pile the mixture on top of a couple of 6-inch corn tortillas and enjoy!
RELATED: 10 Fiber-Rich Foods
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Lemony Kale and White Bean Soup with Leeks
Soups are one of the easiest ways to get in a ton of veggies. Try your hand with this flavorful lemon-infused soup that features earthy kale, sweet leeks, and hearty beans. Just one serving offers 11 g of protein and nearly 11 g of fiber, all with only 263 calories. Add in some sliced vegan sausage if you want to boost the soup’s flavor and staying power.
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Savory Turmeric Oat Bowls With Tempeh Bacon
Start your day with thisoat bowl that combines the earthy flavor of turmeric with the savoriness of tempeh bacon. Turmeric offers anti-inflammatory and antioxidant properties, according to research, while oat bran contains a type of soluble fiber known as beta-glucan, which is one of the best forms of soluble fiber for lowering cholesterol, according to a review published in the January 2018 issue of the International Journal of Molecular Medicine. You’ll also get plenty of vitamins and minerals from the greens (choose between baby spinach, Swiss chard, and kale). Just 1 cup of kale, for example, provides roughly 53.3 g of calcium (4.1 percent of the daily value, or DV, per the U.S. Department of Agriculture [USDA]), 19.6 milligrams (mg) of vitamin C (22 percent of the DV), and 6.93 mg of magnesium (1.7 percent of the DV).
RELATED: The Top Foods High in Vitamin C
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Quinoa Tabbouleh Salad
This quick and easy tabbouleh salad is perfect for a light meal. The recipe takes protein-packedquinoa and tops it with hemp hearts, cucumber, red onion, and grape tomatoes for tons of nutrients. Lemon, parsley, and mint offer a clean, refreshing flavor that's great chilled or at room temperature. To make this salad a little heartier, add a can of chickpeas.
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Mediterranean Couscous Bowls
Whip up a quick, flavorful meal with fast-cooking couscous, canned chickpeas, and an assortment of chopped cucumber, cherry tomatoes, and salad greens. You’ll score 8.8 g of fiber (35 percent of the DV), 15.6 g protein (31 percent of the DV), and a hearty dose of vitamin C (27.4 mg, or 30 percent of the DV), iron (4.5 mg, or 25 percent of the DV), magnesium (119 mg, or 28 percent of the DV) and potassium (717 mg, or 15 percent of the DV), according to the recipe info linked below. Swap out the couscous for a whole grain like brown rice, bulgur wheat, or quinoa if you want to boost your fiber intake. Make the accompanying tahini sauce to drizzle over the bowl for added flavor.
RELATED:5 Tricks for Getting Enough Fruits and Veggies
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30-Minute Chana Masala
This simplified (and vegan!) version of a hearty Indian stew is a healthy alternative to classic takeout food. This recipe blends chickpeas, tomatoes, onions, and a bevy of warming spices (ginger, chili pepper, turmeric, and cinnamon) for a stomach-filling stew that has a mildly spicy flavor. Serve with basmati, jasmine, or brown rice. Or choose quinoa for added protein (1 cup has 8 g protein, according to the USDA).
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Pesto Chickpea Smash
For a filling, plant-based sandwich or salad topping, try this quick pesto recipe that uses pistachios in place of pine nuts. Pistachios are full of flavor and boast a healthy nutritional profile that contains fiber, unsaturated fatty acids and antioxidants, according to a review published in the May 2016 issue of Nutrition Today. This recipe also features arugula, chickpeas, and a variety of flavorful ingredients, like lemon, garlic, balsamic vinegar, and honey. Spread this pesto chickpea smash on whole-grain bread, add to a salad, or use as a topping on your eggs in the morning.
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Cajun Tempeh and Rice Skillet
This recipe will satisfy any craving for Cajun-inspired food. You’ll combine nutty tempeh, crunchy bell peppers and onions, earthy brown rice, and spicy Cajun seasoning to create a wholesome meal that rivals your usual takeout order. This one-pan recipe is a cinch to put together on busy weeknights, and is perfect for using up any leftover rice you may have on hand.
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Three-Bean Healthy Chili
Cozy up with a bowl of savory vegan chili. This recipe is packed with flavor, thanks to three different kinds of beans (pinto, kidney, and black), quinoa, tomatoes, onions, corn, and a variety of spices (cumin, oregano, garlic powder, and chili powder). If desired, add flaxseed for extra protein, fiber and omega-3 fatty acids, as suggested in an article published in April 2015 in the Journal of Food Science and Technology.
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