If there's one thing I've learned from years of schooling and reading through thousands of research studies, it's that it’s not enough to just remove harmful foods from your diet. It is crucial to also add in more of the healthy stuff, and this makes a big impact on our health. Vegan or not, every person could benefit from adding more variety of healthy foods to their diet.
This eating guide below is most appropriate for smaller women that are sedentary or moderately active, or taller women with goals to lose weight healthfully. This menu is designed to be all-natural, heart healthy, and carbohydrate-controlled. The recommendations here are scientifically supported, evidence-based suggestions for balanced meals and healthy protein combinations on a vegan diet.
Primarily drawn from Dr Greger's Daily Dozen checklist for healthy eating as a vegan, I'll give you some simple meals you can create at home that are balanced, nutritions, and heart healthy and carbohydrate-steady. Instead of following the menu to the letter, you can also use his checklist here:
The Daily Dozen
- 3 servings of beans
- 1 serving of berries
- 3 servings of other fruits
- 1 serving of cruciferous vegetables
- 2 servings of greens
- 2 servings of other vegetables
- 1 serving of flaxseeds
- 1 serving of nuts and seeds
- 1 serving of herbs and spices
- 3 servings of whole grains
- 5 servings of beverages
- 1 serving of exercise
No gimmicks, no food products. Just natural and simple.
Lunch/Dinner:
- Cannelini beans with sage
- Soba noodle salad with Miso dressing
- Black bean pasta with marinara sauce
- Tofu stir-fry with brown rice
- Kale three-bean salad
- Tacos- fat free refried beans, avocado, pickled cabbage and onions and pico de gallo
- Cauliflower-brown rice biryani with chickpeas and vegetables
- Cauliflower-brown rice tofu fried rice stir-fry
- Lentil-chard soup
- Falafel sandwich
- Falafel salad
- Pesto Tempeh Asparagus Bowl
Breakfasts:
- Toasts with roasted bell pepper hummus
- Oatmeal with flax seed meal
- Toasts with chickpea-mushroom pate
- Muesli with lentils and 1/2 cup fresh berries
Snacks:
- 1 cup mixed berries, 1/4 cup almonds
- Chia pudding with almond milk and 1/2 cup fruit
- Rice cake with almond butter, strawberry slices
- Rice cake with chickpea-mushroom pate
- Roasted spiced chickpeas
- Edamame