{"id":66250,"date":"2024-10-11T11:05:21","date_gmt":"2024-10-11T11:05:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66250"},"modified":"2024-10-11T11:05:21","modified_gmt":"2024-10-11T11:05:21","slug":"plant-based-diet-meals","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/","title":{"rendered":"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects &#038; More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Are_Some_Plant_Based_Diet_Meals\" >What Are Some Plant Based Diet Meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Are_The_Benefits_of_Eating_Plant-Based_Diet_Meals\" >What Are The Benefits of Eating Plant-Based Diet Meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Foods_Should_You_Be_Eating_According_To_The_Plant-Based_Diet\" >What Foods Should You Be Eating According To The Plant-Based Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#6_Most_Popular_Plant-Based_Diets_to_Choose_From5\" >6 Most Popular Plant-Based Diets to Choose From(5):<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Veganism\" >Veganism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Lacto-vegetarianism\" >Lacto-vegetarianism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Ovo_Vegetarianism\" >Ovo Vegetarianism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Lacto-Ovo_Vegetarianism\" >Lacto-Ovo Vegetarianism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Pescatarian\" >Pescatarian<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Flexitarian\" >Flexitarian<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Points_To_Note\" >Points To Note:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Are_Examples_Of_Plant_Based_Meals\" >What Are Examples Of Plant Based Meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Breakfast_Ideas\" >Breakfast Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Berry_Quinoa_Bowl\" >Berry Quinoa Bowl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Savoury_Sweet_Potato_Egg_Oats\" >Savoury Sweet Potato &amp; Egg Oats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Tempeh_Breakfast_Sandwich\" >Tempeh Breakfast Sandwich<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Lunch_and_Dinner_Ideas\" >Lunch and Dinner Ideas<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Lentil_Cauliflower_Sweet_Potato_Bowl\" >Lentil, Cauliflower &amp; Sweet Potato Bowl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Quinoa_Chickpea_Salad_with_Pepper_Hummus\" >Quinoa Chickpea Salad with Pepper Hummus<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Red_Bean_Chilli\" >Red Bean Chilli<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Are_The_Healthiest_Plant-Based_Meals\" >What Are The Healthiest Plant-Based Meals?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#What_Are_The_Negatives_Of_A_Plant-Based_Diet\" >What Are The Negatives Of A Plant-Based Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#_Protein_Deficiency\" >\u00a0Protein Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Vitamin_Deficiencies\" >Vitamin Deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Other_Mineral_And_Micronutrient_Deficiencies\" >Other Mineral And Micronutrient Deficiencies<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Mental_Health\" >Mental Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Adverse_Effects_For_Pregnant_Mothers_And_Fetuses\" >Adverse Effects For Pregnant Mothers And Fetuses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#A_Higher_Risk_Of_Hemorrhagic_Stroke\" >A Higher Risk Of Hemorrhagic Stroke<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Why_Am_I_So_Hungry_On_A_Plant-Based_Diet\" >Why Am I So Hungry On A Plant-Based Diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Why_Am_I_So_Tired_On_A_Plant_Based_Diet\" >Why Am I So Tired On A Plant Based Diet?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#You_Are_Not_Eating_Enough_Calories\" >You Are Not Eating Enough Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#You_Are_Suffering_From_A_Nutrient_Deficiency\" >You Are Suffering From A Nutrient Deficiency<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#How_to_get_rid_of_vegan_face\" >How to get rid of vegan face?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#How_do_vegans_get_B12\" >How do vegans get B12?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Is_veganism_actually_healthy\" >Is veganism actually healthy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#Is_hummus_plant-based\" >Is hummus plant-based?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When looking to switch to a healthier diet, many people turn to plant-based diet meals. In a world where high sugar, high fat, and processed foods are the norm, an eating plan higher in natural foods from plants is a better option for your health.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that plant-based diets can help you manage your weight and reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, and cancers involving the prostate, colorectal, breast, and digestive system (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/15598276241237766\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;re in the right place if you are still deciding whether to start a plant-based diet plan. We share the dos and don&#8217;ts of this eating plan, recipe examples to try, and the benefits and possible side effects.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Plant_Based_Diet_Meals\"><\/span><b>What Are Some Plant Based Diet Meals?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Plant-based meals refer to choosing foods with plant origins (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/plant-based-diet\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Many people eat plant-based foods while on a plant-based diet. However, you can also eat them without a particular diet in place. Keep reading for examples of plant-based diet meals! Dive deeper into <a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\">the basics of vegetarian diet<\/a> with our dedicated article.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_of_Eating_Plant-Based_Diet_Meals\"><\/span><b>What Are The Benefits of Eating Plant-Based Diet Meals?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Medical practitioners and public experts often recommend various versions of this eating plan due to the potential health benefits.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In an article published in 2013, researchers stated that a diet rich in plant-based foods lowers body mass index, HbA1C, and cholesterol levels.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eating more plant-based foods reduces the number of medications needed to treat chronic diseases and lowers ischemic heart disease mortality rates.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers also stated that such diets are generally more cost-effective. They suggested that physicians recommend these eating plans to all patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease, or obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3662288\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A 2021 study compared plant-based diets to the typical Western American diet. The researchers noted that the American diet increased the risk of obesity-related diseases such as cardiovascular disease, hypertension, and type 2 diabetes mellitus.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They also noted that eating whole food and plant-based meals increases the daily servings of fruit and vegetables in a person\u2019s diet, aids weight loss, and prevents chronic diseases. If you&#8217;re curious about <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-vegan-diet\/\">starting a plant based diet<\/a>, check out our earlier article<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66253\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4-1024x576.png\" alt=\"plant based diet meals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/3-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Patients already suffering from these chronic diseases have seen improved blood pressure and cholesterol and reduced risk of heart disease when switching to plant-based eating (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\"> also encourages the consumption of more plant-based diet meals, stating that such eating plans are low in salt, saturated fats, and added sugars, which lowers the risks of:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Premature mortality<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stroke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cancer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Obesity (<\/span><a href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/349086\/WHO-EURO-2021-4007-43766-61591-eng.pdf?sequence=1\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/plant-based-vs-keto\/\">Plant-Based vs Keto: Delving Into The Meat Of The Debate<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Foods_Should_You_Be_Eating_According_To_The_Plant-Based_Diet\"><\/span><b>What Foods Should You Be Eating According To The Plant-Based Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The foods you should eat depend on the plant-based diet you choose. The name \u201cplant-based diet\u201d is an umbrella term encompassing diverse dietary patterns.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many people think <a href=\"https:\/\/betterme.world\/articles\/30-day-plant-based-diet-plan\/\">plant-based diets<\/a> are the same as a vegetarian diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, vegetarianism involves a spectrum of practices, from avoiding animal products to reducing the consumption or frequency of certain animal-based foods.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"6_Most_Popular_Plant-Based_Diets_to_Choose_From5\"><\/span><b>6 Most Popular Plant-Based Diets to Choose From(<\/b><a href=\"https:\/\/iris.who.int\/bitstream\/handle\/10665\/349086\/WHO-EURO-2021-4007-43766-61591-eng.pdf?sequence=1\"><b>5<\/b><\/a><b>):<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Veganism\"><\/span><strong>Veganism<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Veganism is the strictest type of plant-based meal plan as it prohibits the consumption of all animal foods, such as:<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Meats<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Honey<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lacto-vegetarianism\"><\/span><strong>Lacto-vegetarian<\/strong><b>ism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lacto-vegetarians do eat dairy products like:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cheeses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">They avoid all other animal products, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ovo_Vegetarianism\"><\/span><b>Ovo Vegetarianism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Allows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoids:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All dairy products<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lacto-Ovo_Vegetarianism\"><\/span><b>Lacto-Ovo Vegetarianism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Allows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoids:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pescatarian\"><\/span><b>Pescatarian<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Allows:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seafood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Avoids:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">All meats<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Flexitarian\"><\/span><b>Flexitarian<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They are also known as semi-vegetarians. This group primarily eats plant-based foods but occasionally includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fish<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some flexitarians regularly consume animal products in their diet in small quantities.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Points_To_Note\"><\/span><span style=\"font-weight: 400;\">Points To Note:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">There is no \u201cwrong way\u201d to partake in plant-based diet meals.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Find a variation that works for you and make your meals based on the rules of your choice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your plant-based diet meals should include 80% of foods from plant sources.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This percentage means your pantry and fridge contains a variety of:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fresh and dry fruits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Legumes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/15598276241237766\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Examples_Of_Plant_Based_Meals\"><\/span><b>What Are Examples Of Plant Based Meals?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Preparing healthy plant-based meals is easy once you know what foods to use.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some quick recipes for breakfast, lunch, and dinner to get you started:<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Ideas\"><\/span><b>Breakfast Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Berry_Quinoa_Bowl\"><\/span><strong>Berry Quinoa Bowl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups of cooked quinoa\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup milk of choice (dairy or oat milk for vegan)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp ground cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b tsp kosher salt<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><b>For The Toppings<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blueberries and raspberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sliced almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Coconut flakes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roasted and salted pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pre-cook the quinoa according to the package instructions and leave it in the fridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a small saucepan over medium heat, warm quinoa, milk, cinnamon, maple syrup, and kosher salt for 3 to 4 minutes. Remember to keep stirring occasionally<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After time is up, transfer the mixture to 2 bowls and top with the berries, sliced almonds, coconut flakes, pepitas, and a drizzle of nut butter<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 2 servings (<\/span><a href=\"https:\/\/www.acouplecooks.com\/breakfast-quinoa\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories per serving: 340.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Fats: 3.9 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Carbs: 67.6 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Protein: 10.8 g.<\/span><\/i><\/p>\n<p><strong>Looking for a way to break the vicious cycle of weight loss and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\" target=\"_blank\" rel=\"noopener\">BetterMe: Health Coaching <\/a>app!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Savoury_Sweet_Potato_Egg_Oats\"><\/span><strong>Savoury Sweet Potato &amp; Egg Oats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 chopped medium yellow onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 sweet potato, peeled and chopped into \u00bd-inch cubes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kosher salt and black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup quick-cooking steel-cut oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 eggs (can substitute tofu)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 avocado, optional, cut into small cubes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup cherry tomatoes, halved<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup chopped fresh parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feta cheese, crumbled (can substitute vegan cheese or omit)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Za\u2019atar (Middle Eastern spice blend)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp extra virgin olive oil<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat your oil in a large non-stick skillet pan, add the sweet potatoes and onions, and season them with salt and black pepper. Cover and cook for 10 to 12 minutes or until the sweet potatoes are tender. Remember to toss occasionally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As the potatoes cook, prepare your oats according to the package instructions, and remember to add some salt to taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Set the oats aside and cook your eggs to your liking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once everything is cooked, assemble your bowl. Spoon some cooked oats in the bowl, place the sweet potatoes, cubed avocado, and cooked egg on the oats, and top everything with some tomatoes, parsley, feta, and a sprinkle of the za\u2019atar or any other seasoning of your choice.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Serve and enjoy.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 4 bowl servings (<\/span><a href=\"https:\/\/www.themediterraneandish.com\/savory-oatmeal-bowls\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories per serving: 348.2.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Fats: 14.1 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Carbs: 46.2 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Protein: 13.7 g.<\/span><\/i><\/p>\n<p><strong><em>Read more:<\/em> <a href=\"https:\/\/betterme.world\/articles\/30-days-vegan-diet\/\">30-Day Vegan Diet: Losing Weight The Plant-Based Way<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempeh_Breakfast_Sandwich\"><\/span><strong>Tempeh Breakfast Sandwich<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">8 oz package of tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup low-sodium tamari or soy sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup avocado or olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp maple syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp liquid smoke<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp smoked paprika<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp garlic powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc tsp black pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups torn\/chopped kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tbsp olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 sliced whole-grain English muffins<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1-2 tbsp almond butter<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cut the tempeh into \u00bc inch strips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the tamari, oil, maple syrup, liquid smoke, paprika, garlic powder, and pepper in a small dish. Whisk the mixture to combine, then add the tempeh slices and mix carefully. Cover the dish and marinate it for an hour in the fridge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once the hour is up, preheat the oven to 400\u00b0F. Place tempeh slices on a baking sheet in a single layer and pour any leftover marinade over tempeh. Bake for 15 minutes. Take the tempeh out, toss it, and bake it for another 5 to 10 minutes or until it turns golden brown.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heat oil in a skillet, add kale, and season with salt and pepper as the tempeh bakes. Cook for 5 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Toast the muffins. Spread smashed avocado on one half, layer kale, and 3-4 pieces of sliced tempeh bacon. Spread almond butter in the other half of the muffin. Combine the muffin halves and enjoy.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 2 sandwiches (<\/span><a href=\"https:\/\/www.eatingbirdfood.com\/vegan-breakfast-sandwich-tempeh-bacon\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories per sandwich: 519.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Fats: 29 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Carbs: 46 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Protein: 22 g.<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66254\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5-1024x576.png\" alt=\"plant based diet meals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/1-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_and_Dinner_Ideas\"><\/span><b>Lunch and Dinner Ideas<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lentil_Cauliflower_Sweet_Potato_Bowl\"><\/span><strong>Lentil, Cauliflower &amp; Sweet Potato Bowl<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 large sweet potato, skin left on, washed, and cut into medium chunks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cauliflower (cut into large florets, stalk diced)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp garam masala<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 tbsp peanut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 garlic cloves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">200g puy lentils<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">thumb-sized piece of ginger, grated<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp Dijon mustard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Juice of 1\u00bd lime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 carrots<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc red cabbage<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd small pack of coriander<\/span><\/li>\n<\/ul>\n<p style=\"text-align: left;\"><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the oven to 392\u00b0F. Spread the sweet potato and cauliflower in a large baking tray, drizzle the garam masala, half the oil, some seasoning, and garlic, and toss everything together. Put the tray in the oven and leave to roast for 30 to 35 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a saucepan add 400ml of cold water and the lentils. Bring to a boil, then simmer for 20 to 25 mins until the lentils are cooked. Once cooked, drain the water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take out the roasted garlic, mash it with a fork, and transfer it to a large bowl. Add the remaining oil, ginger, mustard, a pinch of sugar, and one-third of the lime juice to the bowl with the garlic. Whisk to combine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour the lentils into the garlic mix bowl, stir to combine, and taste for seasoning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In another bowl, coarsely grate the carrots, shred the cabbage, and roughly chop the coriander. Squeeze over the remaining lime juice and season to taste.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a bowl, serve some of the lentil mixture, a quarter of the carrot slaw, and a quarter of the sweet potato and cauliflower mix. Enjoy<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This recipe makes 4 servings (<\/span><a href=\"https:\/\/www.bbcgoodfood.com\/recipes\/sweet-potato-cauliflower-lentil-bowl\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories per serving: 350.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Fats: 11 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Carbs: 41 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Protein: 15 g.<\/span><\/i><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Quinoa_Chickpea_Salad_with_Pepper_Hummus\"><\/span><strong>Quinoa Chickpea Salad with Pepper Hummus<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: left;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp red pepper flavor hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chopped roasted red pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups mixed salad greens<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup cooked quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup rinsed chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp unsalted sunflower seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp chopped fresh parsley<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pinch of salt and ground pepper<\/span><\/li>\n<\/ul>\n<p><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the hummus, lemon juice, and red peppers to a small bowl, add a splash of water, and stir until combined.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the greens, quinoa, and chickpeas in a large bowl. Top with sunflower seeds, parsley, salt and pepper. Serve with the dressing.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\">Calories: 379. Fats: 11 g. Carbs: 59 g. Protein: 16 g <\/span><\/i><span style=\"font-weight: 400;\">(<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/259996\/quinoa-chickpea-salad-with-roasted-red-pepper-hummus-dressing\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Red_Bean_Chilli\"><\/span><strong>Red Bean Chilli<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2\u00a0 cups finely chopped yellow onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 cups finely chopped red bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup coarsely chopped fresh poblano chili peppers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup millet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp finely chopped and seeded fresh jalape\u00f1o<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 minced garlic cloves<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 cups low-sodium vegetable broth or water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">3 (15-oz.) cans diced fire-roasted tomatoes, undrained<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 (15-oz.) cans red kidney beans, rinsed and drained<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp onion powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp ground cumin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp dried oregano, crushed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp chili powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp paprika<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sea salt, to taste<\/span><\/li>\n<\/ul>\n<p><b>Instructions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In a Dutch oven cook the onions, bell peppers, chile peppers, millet, jalapeno, and garlic over medium-low 15 minutes, while stirring occasionally. If you notice the ingredients sticking to the bottom, add 1 to 2 tablespoons of water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After 15 minutes add the broth\/water, tomatoes, beans, onion powder, ground cumin, oregano, chili powder, and paprika. Cover the pot, reduce the heat, and bring it to a boil.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once boiled, reduce the heat to a simmer and let the food cook for 30 minutes while covered for 30 minutes. You will know the food is ready once the millet is tender.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stir in lemon juice and season with salt. Serve hot with whole-grain tortillas or brown rice.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 10 servings (<\/span><a href=\"https:\/\/www.forksoverknives.com\/recipes\/vegan-soups-stews\/hearty-vegan-red-bean-chili\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 351.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Fats: 1.5 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Carbs: 66 g.\u00a0<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400;\">Protein: 23 g.<\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Healthiest_Plant-Based_Meals\"><\/span><b>What Are The Healthiest Plant-Based Meals?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The healthiest plant-based diet meals are those made with nutritious ingredients and are low in added sugar, saturated fats, and salts. Uncover the surprising benefits of <a href=\"https:\/\/betterme.world\/articles\/what-are-whole-foods\/\">whole foods<\/a> in our past article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These meals include:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole grains<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plenty of fruits and vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plant-based protein sources like beans, lentils, tofu<\/span><\/li>\n<\/ul>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\" target=\"_blank\" rel=\"noopener\">Check out the BetterMe: Health Coaching app<\/a> and set this plan in motion!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Negatives_Of_A_Plant-Based_Diet\"><\/span><b>What Are The Negatives Of A Plant-Based Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite the benefits of such eating plans, research shows that without proper planning, a plant-based diet can have adverse side effects.<\/span><\/p>\n<p><b>Some things to look out for include:\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"_Protein_Deficiency\"><\/span><span style=\"font-weight: 400;\">\u00a0<\/span><b>Protein Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Though many plant-based foods are rich in protein, the digestibility tends to be lower than that of animal proteins. This factor can make it more challenging to get enough protein, especially for athletes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some studies suggest vegans generally consume the least amount of protein of any group of dieters. If vegans do not plan their protein, then over time, it could lead to a deficiency (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consuming a variety of different <a href=\"https:\/\/betterme.world\/articles\/fruits-with-protein\/\">plant-based protein<\/a> sources and making sure to include protein at each meal can help make sure you\u2019re getting enough, even on a vegan diet.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-65900\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-1024x576.png\" alt=\"Plant Based Diet Meals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/08\/14-11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Vitamin_Deficiencies\"><\/span><b>Vitamin Deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Because vegans exclude vitamin B12-rich foods such as meat, poultry, and eggs, the problem of low vitamin B12 intake is significant in this community. This vitamin is essential to DNA synthesis; a deficiency can lead to anemia and neurologic and hematologic problems.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Scientists also have been able to link breast cancer to a deficiency of this vitamin.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">B12 deficiency can also increase your risk of cervical and gastrointestinal tract malignancies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Other_Mineral_And_Micronutrient_Deficiencies\"><\/span><b>Other Mineral And Micronutrient Deficiencies<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-based dieters are not only at risk of Vitamin B12 deficiency. Research has also shown that plant-based dieters are at a higher risk of these vitamin deficiencies as well:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selenium<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zinc<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Niacin<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin B2<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin B6<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin D<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A lack of enough vitamin D and calcium has led to findings that vegans have a lower bone density than meat eaters and thus may be generally more at risk of fractures.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To support their bones and avoid other problems caused by deficiencies of different minerals and nutrients, persons following these diets are encouraged to look for fortified foods and speak to their healthcare providers about the potential need for supplements (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Mental_Health\"><\/span><b>Mental Health<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One systematic review found that persons who avoid meat may be more likely to suffer from depression and anxiety disorders (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32308009\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers have found persons following such eating plans suffer from orthorexia nervosa. They often obsess over food, are very anxious, and will punish themselves if they go over their self-imposed food limitations.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Women who follow vegetarian or vegan diets might be more at risk of this than men (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This does not mean that becoming a vegan or vegetarian is going to automatically increase your risk of developing orthorexia.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, if you have a history of disordered eating, most healthcare providers would not recommend these restrictive diets and emphasize general food group balance instead (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8745028\/#:~:text=Most%20of%20the%20RCTs%20pertaining%20to%20increased%20dietary%20restraint%20as\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Adverse_Effects_For_Pregnant_Mothers_And_Fetuses\"><\/span><b>Adverse Effects For Pregnant Mothers And Fetuses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pregnant women on a vegan diet plan are usually at a higher risk of vitamin deficiencies, which can lead to poor fetal outcomes. A lack of B12 specifically could lead to neural tube defects, low birth weight, and preterm delivery. These women can also have lower gestational weight gain, which could affect pregnancy and fetal outcomes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC10027313\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A pregnant or breastfeeding woman following a vegan diet should work closely with a prenatal care team to ensure adequate nutrients and appropriate weight management.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"A_Higher_Risk_Of_Hemorrhagic_Stroke\"><\/span><b>A Higher Risk Of Hemorrhagic Stroke<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One study looked at the rates of stroke between meat eaters, pescatarians, and vegetarians in the UK, and found a statistically significant increase in hemorrhagic and total stroke in vegetarians compared to meat eaters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The researchers stated that vegetarians had \u201cthree more cases of total stroke per 1,000 population over 10 years (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8210981\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31484644\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).\u201d\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Low vitamin B12 levels increase homocysteine levels, leading to an increased risk of stroke (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7220235\/#:~:text=Other%20dietary%20patterns%20that%20emphasized,protectively%20associated%20with%20stroke%20incidence.&amp;text=However%2C%20vegetarians%20tend%20to%20have,increase%20in%20risk%20of%20stroke\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_So_Hungry_On_A_Plant-Based_Diet\"><\/span><b>Why Am I So Hungry On A Plant-Based Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may need to eat more.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The benefit of plant-based diets is that they allow you to eat more vegetables and fruit. However, while veggies and fruit are high in nutrients, they are very low in calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A large serving of either has low calories, which can\u2019t provide you with enough energy alone.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supplement your diet with high-fiber whole grains: Brown rice, farro, and quinoa.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein also helps you feel fuller longer: Eat legumes, lentils, and soy-based products.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seeds and nuts provide protein, fiber, and healthy fat for additional energy.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Am_I_So_Tired_On_A_Plant_Based_Diet\"><\/span><b>Why Am I So Tired On A Plant Based Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Not_Eating_Enough_Calories\"><\/span><b>You Are Not Eating Enough Calories<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Use a calorie counter to ensure you get enough calories for your height, weight, lifestyle, and daily physical activity.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"You_Are_Suffering_From_A_Nutrient_Deficiency\"><\/span><b>You Are Suffering From A Nutrient Deficiency<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-based diets can lead to some nutrient deficiencies, especially if you eliminate all animal foods and don\u2019t take extra care in planning.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One review published in <\/span><i><span style=\"font-weight: 400;\">Nutrients<\/span><\/i><span style=\"font-weight: 400;\"> revealed that a deficiency of B vitamins (aka B1, B2, B3, B5, B6, B8, B9, and B12), as well as vitamin C, iron, magnesium, and zinc can lead to both mental and physical fatigue (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7019700\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66252\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2-1024x576.png\" alt=\"Plant Based Diet Meals\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/8-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"How_to_get_rid_of_vegan_face\"><\/span><strong>How to get rid of vegan face?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The vegan face is an issue where those on this diet plan for a while notice that their skin and face are starting to look sallow, gaunt, and washed out.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Their hair may also start falling out. Experts say this problem is due to a protein deficiency, so find a way to increase your protein intake through natural foods or supplements and talk to your healthcare provider (<\/span><a href=\"https:\/\/www.telegraph.co.uk\/health-fitness\/nutrition\/diet\/sallow-skin-spots-do-have-vegan-face\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_vegans_get_B12\"><\/span><strong>How do vegans get B12?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Through supplements, fortified plant-based milks, fortified cereals, and nutritional yeasts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_veganism_actually_healthy\"><\/span><strong>Is veganism actually healthy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Like any other diet, veganism has its benefits and downsides.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Speak to a doctor or registered dietitian to avoid nutrient deficiencies.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_hummus_plant-based\"><\/span><strong>Is hummus plant-based?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. Hummus is made from chickpeas blended with tahini (a paste made from sesame seeds), olive oil, lemon juice, and garlic.<\/span><\/p>\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Plant_Based_Diet_Meals\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">After reading this article, we hope you feel more clear and informed about plant-based diet meals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember, despite all the benefits, this diet involves proper planning. Speak to your doctor to learn how to have the best experience.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When looking to switch to a healthier diet, many people turn to plant-based diet meals. In a world where high sugar, high fat, and processed foods are the norm, an eating plan higher in natural foods from plants is a better option for your health. Research shows that plant-based diets can help you manage your [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":66251,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,154],"tags":[],"coauthors":[109,87],"class_list":["post-66250","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-plant-based-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects &amp; More - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PLANT BASED DIET MEALS \u27a4 ideas, benefits, and health risks. Check out this article for more information on getting started with this diet.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects &amp; More\" \/>\n<meta property=\"og:description\" content=\"\u2605 PLANT BASED DIET MEALS \u27a4 ideas, benefits, and health risks. Check out this article for more information on getting started with this diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647\"},\"headline\":\"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects &#038; More\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/\"},\"wordCount\":2857,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg\",\"articleSection\":[\"Diets\",\"Plant Based\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When looking to switch to a healthier diet, many people turn to plant-based diet meals. In a world where high sugar, high fat, and processed foods are the norm, an eating plan higher in natural foods from plants is a better option for your health.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Research shows that plant-based diets can help you manage your weight and reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, and cancers involving the prostate, colorectal, breast, and digestive system (<\/span><a href=\\\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/15598276241237766\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You're in the right place if you are still deciding whether to start a plant-based diet plan. We share the dos and don'ts of this eating plan, recipe examples to try, and the benefits and possible side effects.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are Some Plant Based Diet Meals?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Plant-based meals refer to choosing foods with plant origins (<\/span><a href=\\\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/plant-based-diet\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Many people eat plant-based foods while on a plant-based diet. However, you can also eat them without a particular diet in place. Keep reading for examples of plant-based diet meals! Dive deeper into <a href=\\\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\\\">the basics of vegetarian diet<\/a> with our dedicated article.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Benefits of Eating Plant-Based Diet Meals?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Medical practitioners and public experts often recommend various versions of this eating plan due to the potential health benefits.<\/span>\\r\\n<ul>\\r\\n \\t<li style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/\",\"name\":\"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects & More - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg\",\"description\":\"\u2605 PLANT BASED DIET MEALS \u27a4 ideas, benefits, and health risks. 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Check out this article for more information on getting started with this diet.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects & More","og_description":"\u2605 PLANT BASED DIET MEALS \u27a4 ideas, benefits, and health risks. Check out this article for more information on getting started with this diet.","og_url":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","og_image":[{"width":2560,"height":1707,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/d15101707f87d562cbefe2a3e57d3647"},"headline":"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects &#038; More","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/"},"wordCount":2857,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg","articleSection":["Diets","Plant Based"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When looking to switch to a healthier diet, many people turn to plant-based diet meals. In a world where high sugar, high fat, and processed foods are the norm, an eating plan higher in natural foods from plants is a better option for your health.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Research shows that plant-based diets can help you manage your weight and reduce the risk of cardiovascular disease, type 2 diabetes, high blood pressure, and cancers involving the prostate, colorectal, breast, and digestive system (<\/span><a href=\"https:\/\/journals.sagepub.com\/doi\/full\/10.1177\/15598276241237766\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You're in the right place if you are still deciding whether to start a plant-based diet plan. We share the dos and don'ts of this eating plan, recipe examples to try, and the benefits and possible side effects.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are Some Plant Based Diet Meals?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Plant-based meals refer to choosing foods with plant origins (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/agricultural-and-biological-sciences\/plant-based-diet\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Many people eat plant-based foods while on a plant-based diet. However, you can also eat them without a particular diet in place. Keep reading for examples of plant-based diet meals! Dive deeper into <a href=\"https:\/\/betterme.world\/articles\/vegetarian-diet\/\">the basics of vegetarian diet<\/a> with our dedicated article.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are The Benefits of Eating Plant-Based Diet Meals?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Medical practitioners and public experts often recommend various versions of this eating plan due to the potential health benefits.<\/span>\r\n<ul>\r\n \t<li style= ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/","url":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/","name":"Plant-Based Diet Meals: Simple Examples, Benefits, Potential Side Effects & More - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/plant-based-diet-meals\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_1705281913-scaled.jpg","description":"\u2605 PLANT BASED DIET MEALS \u27a4 ideas, benefits, and health risks. 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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