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PLANT-BASED
DIET
101
 benefits
Benefits of Plant-Based

Fiber
Kidney Health Fiber is the backbone

of plant foods. Eating a

Replacing animal

high-fiber diet can help

products with plant-

reduce the risk of heart

based foods may help

disease, manage

prevent and slow the

cholesterol levels, and

progression of kidney

aid digestion.
disease.

Gut Health
Prebiotics are a type of

non-digestible fiber
found in many plant

foods. Prebiotics allow

probiotics to flourish in

Plant -Based 101

your gut.

Phytochemicals Heart Health

These are naturally
Consuming mostly

occurring compounds
plant foods keeps

in plants that can

saturated fat intake

stimulate the immune

low, which may help

system and reduce

improve blood

inflammation. cholesterol levels.

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 strategies
Strategies for Success

Treat animal proteins as the side dish

Instead of building your meal around a meat, try going heavier on the
plants and enjoying a small portion of animal protein.

Stock your kitchen zones with plant foods

If you don't have it, you won't eat it. What can you keep stocked in your
refrigerator, pantry, freezer that will make plant-based cooking faster
and easier?

Vegan-ize your favorite dishes

Start with your favorite dish and make some simple swaps to make it
more plant-heavy. Swap tofu or edamame for meat in a stir-fry. Try
nutritional yeast in place of parmesan cheese.

Meal plan and prep your plants

It's much easier to eat more plants when you have them prepped! Try

Plant -Based 101

roasting a pan of vegetables over the weekend, making a batch of chia
pudding, washing/prepping your greens, or making a homemade
hummus.

Start with one meal per day

If you feel overwhelmed at the idea of switching things up, start with
one meal per day and make it plant-based. Try smoothies at breakfast,
vegetable wraps at lunch or bean chili for dinner.

Layer on more plants to existing dishes

Make a dish that you already eat often and add in plants! Wilt greens
into soups or sauces, add them to smoothies, or layer extra
vegetables on your sandwiches.

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Breakfast

Meal Ideas
Fruit & Vegetable Smoothie
Overnight Oats
Chia Seed Pudding
Tofu/Vegetable Scramble
Peanut Butter & Banana Toast
Coconut Yogurt with Berries & Granola

Lunch
Hummus & Vegetable Wrap or Sandwich
Vegetable Soup
Nourish Bowl 
Chickpea Salad
Leftovers!

Dinner
Tempeh Stir-fry
Vegetable Burger
Cauliflower Fried Rice with Edamame
Black Bean Tacos

Plant -Based 101

Peanut Noodles with Tofu
Soups & Chilis

Snacks/Desserts
Carrots/Peppers with Hummus
Trail Mix
Oatmeal Energy Bites
Roasted Chickpeas
Popcorn
Apple Slices with Nut Butter
Rice Cakes Nut Butter & Chocolate Chips
Avocado Mousse

Recipes
Chickpea Flour Frittatas
Prep Time: 15 minutes Total Time: 40 minutes
Ingredients
1 cup broccoli, chopped
1 bell pepper, chopped
1 zucchini, chopped
1 cup spinach, chopped
1/2 cup onion,
green, thinly sliced
2 Tbs olive oil
2 cups chickpea flour
1/4 cup nutritional yeast
1 tsp baking powder
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Recipes
Yield: 12 
Instructions
Prep
1. Chop all veggies and thinly slice green onion.
2. Preheat oven to 400ºF.
3. Combine chickpea flour, nutritional yeast, baking
powder, salt, and pepper in a bowl with 2 1/2 cups
water. Whisk to combine and set aside while
preparing the veggies.
Make
1.Heat olive oil over medium-high heat in a skillet. Add
all veggies to skillet (except for green onions) and
cook until veggies cook down and begin to brown,
about 7 minutes. Add green onions to skillet and cook
2 minutes more. Season with salt and pepper to taste
and remove from heat.
2. Spray muffin tin with cooking spray. Divide veggie
mixture between muffin cups by the heaping
Plant -Based 101
tablespoon. Divide any remaining veggies between
cups. Using a 1/4 cup measure, fill cups with chickpea
batter. Use a spoon to gently stir each cup to ensure
the batter gets under the veggies.
3. Bake for 30 - 35 minutes, until a toothpick inserted
in center comes out clean and frittatas are beginning
to brown on top. Remove from oven and allow to cool
for 10 minutes (this allows the batter to set) before
removing from tin and cooling on a rack.
4. Serve warm or allow to cool completely before
storing in the refrigerator for up to 5 days. Frittatas
can be reheated in the microwave but are best when
warmed in the oven or toaster oven at 400ºF for 10
minutes.
 Recipes
Recipes
Detox Green Smoothie
Prep Time: 5 minutes Total Time: 5 minutes Yield: 1 serving

Ingredients Instructions
1 cup romaine lettuce, Prep
chopped
1. Chop romaine and pineapple.
1/2 cup pineapple, chopped
1 Tbsp ginger, chopped
2. Peel and chop ginger, cucumber and kiwis.
1 cup cucumber, peeled and 3. Remove flesh from avocado.
chopped
Make
2 cups water
2 kiwis, peeled & chopped 1. Add ingredients to blender and process until smooth.
2 Tbsp parsley, chopped Add more water as needed.
1/4 avocado
Stevia, to taste

Simple Tofu Scramble

Prep Time: 20 minutes Total Time: 30 minutes Yield: 2 servings

Plant -Based 101

Ingredients Instructions
Prep
1 red bell pepper, diced
1/4 cup sweet onion, 1. Dice pepper, chop the onion, chop spinach, and basil.
chopped 2. Drain and crumble tofu.
4 cup spinach, chopped
Make
1/2 cup basil leaves,
1. In a bowl, add crumbled tofu, chili powder, cumin, and
chopped
turmeric, and massage until spices are well
1 lb tofu, extra firm,
incorporated. Set aside.
drained and crumbled
2. Spray sauté pan lightly with oil add onions and
2 tsp chili powder
peppers. Sauté until soft. Add tofu and sauté until
1 tsp cumin, ground
warmed through, about 5 minutes.
1/2 tsp turmeric
3. Add spinach and basil to the pan and season with salt
hot sauce (optional)
to taste. Top with hot sauce if desired.

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 Recipes
Recipes
Sesame Ginger Broccoli
Prep Time: 15 minutes Total Time: 30 minutes Yield: 4 servings

Ingredients
6 cups broccoli florets,
chopped and steamed
1 Tbs sesame oil
1 tsp ginger, grated
2 tsp soy sauce
2 tsp sesame seeds
Instructions
Prep
1. Wash and chop broccoli into bite-sized pieces.
2. Steam broccoli until just bright green.
3. Grate ginger.
Make
1. Warm sesame oil, ginger and soy sauce in a large
sauté pan until ginger starts to sizzle.
2. Add broccoli, cook over medium heat for 3-5 minutes.
3. Season with additional soy sauce if desired.

Note: steaming the broccoli ahead - batch cooking - saves time and prevents the ginger from
burning. This Is an excellent recipe for any leftover steamed vegetables.

Triple Spice Chia Pudding

Plant -Based 101

Prep Time: 5 minutes Total Time: 4 hours + Yield: 1 serving

Ingredients Instructions
1 cup almond milk,
unsweetened Make
1 tsp vanilla extract
1 Tbs maple syrup (or other 1. Add all ingredients to a mason jar with a tight fitting
sweetener) lid. Shake vigorously to combine.
1/2 tsp cinnamon 2. Let sit for 10 minutes then shake again [this prevents
1/4 tsp cloves chia seed from settling to bottom].
1/4 tsp nutmeg 3. Place in refrigerator overnight or for at least 4 hours.
1/3 cup chia seeds
4. Serve with chopped walnuts.
1/4 cup walnuts, raw, 
chopped

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