Are you a vegetarian, vegan, or someone who prefers less meat in their day? If that’s you, you may know that thinking of meals without meat can be challenging. Whether that be due to lack of appealing recipes, feeling uninspired, wondering how to get your protein in, or any other roadblock- we get it!
We follow the method of incorporating a carb, protein, and fat at each meal. We suggest checking out the Plate by Plate approach, found here, to have a framework for building a nourishing plate. Below is a visual from dietitians Casey Crosbie and Wendy Sterling, and the image is using a 10-inch plate. The goal of this method is to prioritize balance, variety, listening to your body, and a non-diet approach to nutrition. Please keep in mind: with this method, fruit and vegetables are separate from carbs. If you include a banana in your breakfast, you would still choose a carb to include as well.
When you are feeling lost on what to eat, you can always return to the above visual. This makes it plain and simple to throw a meal together! Not only that, but it makes preparing for the week simple because you can batch prep food rather than making complex recipes. Batch prep just means you are cooking some of each food group (carbs, fats, proteins, colors) to have on hand. For example, it helps to choose two of each item so you can mix and match throughout the week. You may roast potatoes and cook rice (carb), bake tofu and cook lentils (protein), wash and prep fruits and veggies (color), and organize the fats you’ll have on hand. While this doesn’t end up making a specific recipe, you have the foundations ready to use the above method.
Before diving into recipes we love, here are some examples of each of the above category that you can use when building a plate:
Carbohydrates
- Grains:
- Brown or white rice
- Quinoa (also has some protein!)
- Farro
- Barley
- Bread
- Oats
- Starchy Vegetables:
- Sweet potatoes
- Potatoes
- Corn
- Butternut squash
- Peas
- Legumes (also a good source of protein):
- Lentils
- Chickpeas
- Black beans
- Kidney beans
- Other:
- Pasta (choose a chickpea pasta for more protein!)
- Couscous
- Crackers
Proteins
- Legumes:
- Lentils
- Chickpeas
- Black beans
- Pinto beans
- Soy Products:
- Tofu
- Tempeh
- Edamame
- Soy milk
- Dairy:
- Greek yogurt
- Cottage cheese
- Cheese
- Eggs
- Other:
- Seitan (made from wheat gluten)
Fats
- Oils:
- Olive oil
- Avocado oil
- Coconut oil
- Nuts and Seeds:
- Almonds
- Walnuts
- Chia seeds
- Flaxseeds
- Sunflower seeds
- Nut Butters:
- Peanut butter
- Almond butter
- Cashew butter
- Dairy:
- Cheese
- Full-fat yogurt
- Other:
- Olives
- Coconut milk/cream
- Avocado
Sample Plate Combinations
- Mexican-Inspired Plate:
- Carbs: Brown rice or tortillas
- Protein: Black beans and tofu
- Fats: Avocado and olive oil in a dressing or salsa
- Veggie: Bell peppers, onions, and tomatoes (in salsa or fajita-style)
- Mediterranean Plate:
- Carbs: Quinoa and/or pita bread
- Protein: Lentils and feta cheese
- Fats: Olive oil and olives
- Veggie: Cucumber, cherry tomatoes, and red onion
- Asian-Inspired Plate:
- Carbs: Brown rice or rice noodles
- Protein: Tofu or tempeh
- Fats: Peanut sauce and sesame oil
- Veggie: Broccoli, snap peas, and bell peppers
- Breakfast Plate:
- Carbs: Whole grain toast or oats
- Protein: Greek yogurt or cottage cheese
- Fats: Nut butter and chia seeds
- Veggie: Sliced tomatoes or avocado
- Fruit: Banana or mixed berries
Some meals won’t be traditionally plated, but aim to see at least a carb, fat, protein, and color at majority of your meals.
Here’s an example of a meat-free day of meals, but of course add snacks along the way!
- Breakfast
- Breakfast Burrito from Eating Bird Food paired with fruit+yogurt
- Lunch
- Scallion Herb Chickpea Salad from Budget Bytes paired with an apple and nuts
- Dinner
- General Tso’s Tofu from Well Plated paired with rice and veggies
Well Plated, Budget Bytes and Eating Bird Food are 3 of my favorite recipe inspos. If you need more ideas, check them out!
