Easy plant-based meal guide





❇️ Follow these four simple steps to make a nutritionally adequate meal 👆


1️⃣ Start by choosing your wholegrain or complex carb for slow, releasing energy and gut health promoting dietary fibre.

Examples include brown rice, buckwheat, quinoa, wholemeal pasta.


2️⃣ Choose 1-2 legumes for your prominent protein source. Foods such as tofu, tempeh, lentils, black beans, chickpeas etc. Protein will further contribute to satiety.


3️⃣ Next up, choose 2-3 different coloured veggies. This will provide you with a nice array of essential micronutrients, fibre and powerful antioxidant compounds.


4️⃣ Finally, boost flavour with herbs, spices or your favourite sauce. The options here are endless! A few of my favourites include a quick ginger-sesame sauce or almond satay.


*️⃣You can also include a little bit of healthy fats to complete the meal. If you choose tofu or tempeh this will include some fats, otherwise a simple method is to use a bit of extra virgin olive oil during the cooking phase.


➡️ The presence of fats helps certain vitamins to be better absorbed by the body.


✳️ Follow these simple steps for a nutritious meal every time. Try and get creative with your combinations too!


🌈 Remember - colour and variety is key.

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