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Going Whole Foods plant based! In desperate need of some dinner ideas <3
Lechacon2016
Posts: 19 Member
Major noob here, my spouse is type 2 diabetic and we are both obese. We've been walking every day and I've been using 8fit for workouts. I have no idea what I'm doing. Dinner seems to be the hardest thing for us. Suggestions are greatly appreciated!!!
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Replies
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If you type plant based in the search you will get a ton of answers.
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I do alot of stir frys and shishkabobs on the grill to get my veggies in with low fat protein like chicken or shrimp.1
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If you eat out, Mexican is always the easiest for healthy plant based (Chipotle,Qdoba,Moe's, etc.). Just drop the cheese and sour cream, and mix black and pinto beans if our like. Homemade Black bean burgers are one of our favorite meals.2
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Thank you all for the suggestions!!!0
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Are you eliminating meat? What about dairy?
If so, do some serious research on getting your nutrition. It's a bit of a big deal on plant-based plans. You can Google tons of recipes.1 -
To be honest I cut it all cold turkey. I was fine for about a week and then I realized I was not hitting my protein goals and felt very out of sorts. I'm not a chef, but I am trying really hard to learn healthy non meat and dairy dinners, as of right now breakfast and lunch is completely meat free, dinner is just really hard lol I've googled examples and I am definitely intimidated. A lot of the same repeat ingredients I see, I've never used before, so I'm looking for more familiar alternatives and simple ingredients.0
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I'm just coming off of a whole foods, plant based experiment, (Dr. Fuhrman's plan), because I had some unexpected negatives that happened. It also started feeling overly restrictive and I got bored with it quickly. I now follow the DASH Diet protocol, which I think is a much more balanced plan, (and is highly recommended in the medical community). There's still a focus on plant based foods, but it also includes a small amount of dairy and meat/fish. So much easier to hit my protein now
https://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash
OP-there's no reason to make such a drastic switch starting out, why not just focus on adding vegetables, fruit, whole grains etc. Then after you get comfortable with that, you can start making other changes if you feel like it.5 -
Roasted root veggies in the oven (YUM) and stir fry dishes are the easiest stuff you can make, IMO. Pick whichever veggies you want!1
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OliveGirl128 wrote: »I'm just coming off of a whole foods, plant based experiment, (Dr. Fuhrman's plan), because I had some unexpected negatives that happened. It also started feeling overly restrictive and I got bored with it quickly. I now follow the DASH Diet protocol, which I think is a much more balanced plan, (and is highly recommended in the medical community). There's still a focus on plant based foods, but it also includes a small amount of dairy and meat/fish. So much easier to hit my protein nowhttps://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash
OP-there's no reason to make such a drastic switch starting out, why not just focus on adding vegetables, fruit, whole grains etc. Then after you get comfortable with that, you can start making other changes if you feel like it.
Thank you I will check this out immediately!!!2 -
Lechacon2016 wrote: »OliveGirl128 wrote: »I'm just coming off of a whole foods, plant based experiment, (Dr. Fuhrman's plan), because I had some unexpected negatives that happened. It also started feeling overly restrictive and I got bored with it quickly. I now follow the DASH Diet protocol, which I think is a much more balanced plan, (and is highly recommended in the medical community). There's still a focus on plant based foods, but it also includes a small amount of dairy and meat/fish. So much easier to hit my protein nowhttps://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash
OP-there's no reason to make such a drastic switch starting out, why not just focus on adding vegetables, fruit, whole grains etc. Then after you get comfortable with that, you can start making other changes if you feel like it.
Thank you I will check this out immediately!!!
It originally was designed to help people with high blood pressure, but since then it's been used to help those with high cholesterol etc, as well as people who just want a plan to follow for overall health, (this is me). My husband's doctor has been getting after him to follow it for a while now, for his high blood pressure, so I had the paperwork lying around. Then a few weeks ago someone posted here about it and I looked into it some more, and after 2 days of trying it out I was completely hooked I actually changed how my food diary area looks like on MFP, to follow the structure of the plan (my diary is open if you want to take a peek to see what I mean). Here's more info about it (though the other link I gave you gives you everything you need to do it)-
http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20048456
https://www.washingtonpost.com/lifestyle/wellness/dash-the-proven-healthy-diet-that-just-hasnt-caught-on/2017/04/03/5da47e24-1558-11e7-9e4f-09aa75d3ec57_story.html?utm_term=.6d8f49583e60
http://health.usnews.com/best-diet/dash-diet
eta: originally the plan was not created for weight loss, but they include different calorie intakes (in the first link I gave you), so you can definitely use it for weight loss, and maintenance as well (you just find your calorie target and then follow the guidelines for that calorie range).2 -
Pinterest is your friend...3
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A great vegan cookbook - "Vegan Planet" by Robin Robertson. 425 recipes.
The Vegan Planet, Revised Edition: 425 Irresistible Recipes With Fantastic Flavors from Home and Around the World
https://www.amazon.com/dp/1558328319/ref=cm_sw_r_cp_api_sqzHzb5VMVSPZ1 -
Thanks guys!!!0
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You can easily adapt almost any recipe.
Tonight we are having stir fry, I make my own sauce using chilli, lemon juice, soy sauce and bouillion stock. You would just change the protein source. I'm using gammon and yellow split peas tonight but if I have vegan guests I'd do yellow split pea and green lentil.
Tomorrow I'm doing chilli, you just increase the bean content and add a tin of say chick peas in the place of the turkey mince.
Or you could add TVP.
Nutritional yeast is lovely stirred through pasta and sprinkled on roast veggies for a cheesy taste but it's great B12 as well.1 -
That's some awesome suggestions! Thank you!1
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forksoverknives.com
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ThePoeToaster wrote: »forksoverknives.com
https://deniseminger.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/
Posted for balance.3 -
ohsheglows has lots of great recipes for plant heavy dieters.
Dash Diet is a great option for learning about food, as is the ORIGINAL South Beach diet.
And yes, I like the idea of thinking of it as ADDING more nutrient dense plant foods. At least in the beginning.
Don't forget about beans and lentils!1 -
I know this is a bit off topic for your post, but when I saw diabetes, it brought to mind a very interesting website I came across by a doctor and it tells about his personal and others' experiences and success with kicking it to the curb. Forgive me for the off-post, but I wanted to pass on the URL in case you would like to look into it. He's got a bunch of great in-depth and research-based information!
eatingacademy.com
On-topic, I tried going full-out vegan several years ago, and was successful for a while until I moved and gave it up as I had too much to juggle. I was doing the "Hallelujah Diet," and they have a bunch of recipes.
Something tasty and simple is squash as noodles. Either spaghetti squash (my favorite) or you can thin cut/spiralize other squash too. We also really like portabella or eggplant "steaks." (We love Braggs Liquid Aminos!) Eggplant can also make neat little "mini-pizzas." Also: HEMP SEEDS. I don't care for them as-is, but they are GREAT in some of my recipes (tomato-basil soup with them is a family favorite!), and a complete protein source. If you find ways to incorporate it, seaweed is also good to get into the diet (example: thekitchn.com/diy-recipe-vegetarian-furikake-80995).
In general, I've been finding that looking up recipes that I like and figuring out how to change them to match my current lifestyle has been a huge boost to success, as I don't feel like I'm missing out on anything. There has been the occasional "EWW" moment, but I've found that I'm more likely to enjoy these things rather than diet-compliant posts by others, unless it's someone I know.
I wish you the best in your journey!1 -
Check out Forks over Knives. They have a website, cookbooks, an app, and magazines. I bought a magazine on impulse and everything I made from it was delicious. We are not vegan, but with a vegetarian husband and a child allergic to milk and eggs, its the only way we can all eat together!5
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The app fitmencook is great for recipes1
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RuNaRoUnDaFiEld wrote: »ThePoeToaster wrote: »forksoverknives.com
https://deniseminger.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/
Posted for balance.
I believe this person may have been just providing it as a source for recipes. Although I disagree with their conclusions, they do have recipes on the site that people seem to enjoy.2 -
janejellyroll wrote: »RuNaRoUnDaFiEld wrote: »ThePoeToaster wrote: »forksoverknives.com
https://deniseminger.com/2011/09/22/forks-over-knives-is-the-science-legit-a-review-and-critique/
Posted for balance.
I believe this person may have been just providing it as a source for recipes. Although I disagree with their conclusions, they do have recipes on the site that people seem to enjoy.
Just wanted to second this, I'm not remotely vegetarian but wanted to get some ideas on meatless meals and a friend gave me the Forks over Knives cookbook and I got lots of great ideas.2 -
Good for you! I recently went WFPB and I've literally never felt better. My energy is through the roof (used to be tired ALL the time), and I feel like the world of food/eating has really opened up for me. I'm eating a wider variety of foods and have tried some AMAZING recipes. Here's some of my favorites. It took me a minute to compile this but I hope you like it. This is the best of the best of my plant-based experimental recipes. The most important thing to remember is that there's a healthy, plant based version of practically any food you enjoyed before..all you have to do is find a good recipe. A good food processor is a must (I have the cuisinart custom-it got the best reviews by America's Test Kitchen and works great).
On occasion there are time when it feels like it would be easier to eat whatever you want but its 100% worth it and soo delicious if you put the effort in:)
Good luck!
Dessert Recipes:
I personally find that playing around with recipes and reducing unnecessary added sugars allows them to appease your sweet tooth without making you want to eat them all in one go:) This is key. If they're too good you'll want to eat a bunch of them. I find keeping the sweetness in check helps with this. You definitely have to be aware of calorie content.
In general with healthy desserts, I try to substitute out oil for applesauce, bananas, or prunes, and eggs for flax-eggs, and reduce or eliminate added sugar. Play around with the idea of using some beans instead of all nuts for energy ball recipes (see Flourless Cookie Dough Truffles below for an idea of ratios). This can help with the calorie/fat content. I loooove baking and desserts but like to have healthy versions:)
Dessert:
http://mywholefoodlife.com/2013/07/30/no-bake-snickerdoodles/
https://thelemonbowl.com/5-ingredient-no-bake-fig-newton-bites-gluten-free-vegan-paleo/
http://mywholefoodlife.com/2014/02/10/flourless-cookie-dough-truffles/
http://www.lovefoodeat.com/healthy-banana-bread-whole-wheat-vegan-oil-free-and-sugar-free/
http://www.nomeatathlete.com/homemade-energy-bar-recipe/
https://wellnessmama.com/59344/chia-seed-pudding-recipe/
http://dishingupthedirt.com/recipes/blueberry-lemon-energy-bites/
https://greatist.com/eat/no-bake-chocolate-chip-cookies-recipe-video
http://www.lovetariandiet.com/2015/12/vegan-oil-free-gingerbread-christmas-cookies-healthy-and-delicious/
http://sweetsimplevegan.com/2016/10/pumpkin-cream-cheese-bread/
http://www.hummusapien.com/vegan-zucchini-banana-chocolate-chip-muffins/
http://www.natalieshealth.com/2017/02/lemon-turmeric-energy-balls/
Make Ahead Recipes:
http://thefirstmess.com/2013/04/03/ginger-citrus-black-sesame-carrot-edamame-salad-recip/ (add a green/grain to make more filling)
https://minimalistbaker.com/garlic-white-wine-pasta-with-brussels-sprouts/
https://www.culinaryhill.com/cowboy-caviar-recipe/
https://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/
http://pinchofyum.com/10-minute-white-bean-artichoke-basil-toasts
Breakfast:
https://www.katheats.com/recipage?recipe_id=6000669
http://blog.fatfreevegan.com/2013/10/sausage-flavored-breakfast-beans-and-grits.html
http://www.feastingonfruit.com/oil-free-chocolate-coconut-granola/
overnight oats-recipes all over the internet
http://www.food.com/recipe/vegan-oatmeal-pancakes-329664
Dinner:
http://inspiralized.com/bbq-baked-tofu-and-brown-rice-bowls-with-zucchini-noodles/
https://www.loveandlemons.com/healthy-loaded-vegan-nachos/
https://yupitsvegan.com/vegan-spinach-pesto-pasta/
https://minimalistbaker.com/easy-vegan-fried-rice/
http://keepinitkind.com/portobello-philly-cheese-steak-bowl/
https://www.loveandlemons.com/chili-orange-veggie-bowl/
http://www.veganricha.com/2015/12/sweet-and-sour-chickpeas-peppers-broccoli.html
http://namelymarly.com/best-vegan-sandwiches/
http://fatfreevegan.com/blog/2014/11/15/mac-and-cheeze-stuffed-acorn-squash/
https://minimalistbaker.com/vegan-sloppy-joes/
http://ohsheglows.com/2012/10/05/glazed-lentil-walnut-apple-loaf-revisited/
https://avirtualvegan.com/lemony-kale-white-bean-stew/ (I added fire roasted tomatoes and other veggies)
http://www.veganricha.com/2015/01/kung-pao-lentils.html
http://blog.fatfreevegan.com/2013/06/kale-and-quinoa-salad-with-black-beans.html
http://blog.fatfreevegan.com/2012/09/savory-lentil-mushroom-burgers.html
http://www.thehippyhomemaker.com/there-is-no-way-that-lasagna-was-vegan-just-no-way/
Look up recipes to make homemade, oil free vegan cheese, mayo, etc. You can do mayo with silken tofu and other added mix ins and vegan parm with nutritional yeast and cashews. So simple and so good!
Fav Vegan Recipe Sites: Vegan Richa, Minimalist Baker, Oh She Glows, Fat Free Vegan1 -
Also here's another recipe and a guide for plant-based noobs:)
https://issuu.com/methanas/docs/l.nixon_-_the_happy_herbivore_guide
http://www.tipsonlifeandlove.com/diet-and-healthy-eating/chloes-kitchen-recipe-warm-spinach-artichoke-dip1 -
Desdamona16 wrote: »Good for you! I recently went WFPB and I've literally never felt better. My energy is through the roof (used to be tired ALL the time), and I feel like the world of food/eating has really opened up for me. I'm eating a wider variety of foods and have tried some AMAZING recipes. Here's some of my favorites. It took me a minute to compile this but I hope you like it. This is the best of the best of my plant-based experimental recipes. The most important thing to remember is that there's a healthy, plant based version of practically any food you enjoyed before..all you have to do is find a good recipe. A good food processor is a must (I have the cuisinart custom-it got the best reviews by America's Test Kitchen and works great).
On occasion there are time when it feels like it would be easier to eat whatever you want but its 100% worth it and soo delicious if you put the effort in:)
Good luck!
Dessert Recipes:
I personally find that playing around with recipes and reducing unnecessary added sugars allows them to appease your sweet tooth without making you want to eat them all in one go:) This is key. If they're too good you'll want to eat a bunch of them. I find keeping the sweetness in check helps with this. You definitely have to be aware of calorie content.
In general with healthy desserts, I try to substitute out oil for applesauce, bananas, or prunes, and eggs for flax-eggs, and reduce or eliminate added sugar. Play around with the idea of using some beans instead of all nuts for energy ball recipes (see Flourless Cookie Dough Truffles below for an idea of ratios). This can help with the calorie/fat content. I loooove baking and desserts but like to have healthy versions:)
Dessert:
http://mywholefoodlife.com/2013/07/30/no-bake-snickerdoodles/
https://thelemonbowl.com/5-ingredient-no-bake-fig-newton-bites-gluten-free-vegan-paleo/
http://mywholefoodlife.com/2014/02/10/flourless-cookie-dough-truffles/
http://www.lovefoodeat.com/healthy-banana-bread-whole-wheat-vegan-oil-free-and-sugar-free/
http://www.nomeatathlete.com/homemade-energy-bar-recipe/
https://wellnessmama.com/59344/chia-seed-pudding-recipe/
http://dishingupthedirt.com/recipes/blueberry-lemon-energy-bites/
https://greatist.com/eat/no-bake-chocolate-chip-cookies-recipe-video
http://www.lovetariandiet.com/2015/12/vegan-oil-free-gingerbread-christmas-cookies-healthy-and-delicious/
http://sweetsimplevegan.com/2016/10/pumpkin-cream-cheese-bread/
http://www.hummusapien.com/vegan-zucchini-banana-chocolate-chip-muffins/
http://www.natalieshealth.com/2017/02/lemon-turmeric-energy-balls/
Make Ahead Recipes:
http://thefirstmess.com/2013/04/03/ginger-citrus-black-sesame-carrot-edamame-salad-recip/ (add a green/grain to make more filling)
https://minimalistbaker.com/garlic-white-wine-pasta-with-brussels-sprouts/
https://www.culinaryhill.com/cowboy-caviar-recipe/
https://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/
http://pinchofyum.com/10-minute-white-bean-artichoke-basil-toasts
Breakfast:
https://www.katheats.com/recipage?recipe_id=6000669
http://blog.fatfreevegan.com/2013/10/sausage-flavored-breakfast-beans-and-grits.html
http://www.feastingonfruit.com/oil-free-chocolate-coconut-granola/
overnight oats-recipes all over the internet
http://www.food.com/recipe/vegan-oatmeal-pancakes-329664
Dinner:
http://inspiralized.com/bbq-baked-tofu-and-brown-rice-bowls-with-zucchini-noodles/
https://www.loveandlemons.com/healthy-loaded-vegan-nachos/
https://yupitsvegan.com/vegan-spinach-pesto-pasta/
https://minimalistbaker.com/easy-vegan-fried-rice/
http://keepinitkind.com/portobello-philly-cheese-steak-bowl/
https://www.loveandlemons.com/chili-orange-veggie-bowl/
http://www.veganricha.com/2015/12/sweet-and-sour-chickpeas-peppers-broccoli.html
http://namelymarly.com/best-vegan-sandwiches/
http://fatfreevegan.com/blog/2014/11/15/mac-and-cheeze-stuffed-acorn-squash/
https://minimalistbaker.com/vegan-sloppy-joes/
http://ohsheglows.com/2012/10/05/glazed-lentil-walnut-apple-loaf-revisited/
https://avirtualvegan.com/lemony-kale-white-bean-stew/ (I added fire roasted tomatoes and other veggies)
http://www.veganricha.com/2015/01/kung-pao-lentils.html
http://blog.fatfreevegan.com/2013/06/kale-and-quinoa-salad-with-black-beans.html
http://blog.fatfreevegan.com/2012/09/savory-lentil-mushroom-burgers.html
http://www.thehippyhomemaker.com/there-is-no-way-that-lasagna-was-vegan-just-no-way/
Look up recipes to make homemade, oil free vegan cheese, mayo, etc. You can do mayo with silken tofu and other added mix ins and vegan parm with nutritional yeast and cashews. So simple and so good!
Fav Vegan Recipe Sites: Vegan Richa, Minimalist Baker, Oh She Glows, Fat Free Vegan
Oh my gosh all this information is awesome!!!! Thank you so much for taking the time to share it with me!!!!!0 -
Cauliflower pizza...simply google the recipe. Extremely easy to make, honestly delicious and low in calories.0
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Lechacon2016 wrote: »Desdamona16 wrote: »Oh my gosh all this information is awesome!!!! Thank you so much for taking the time to share it with me!!!!!
Yes of course! A great place to start is with the nachos for dinner. They're so amazing and have you use walnuts for "meat." To be a little healthier I used 1/2 sliced zuchinni and 1/2 tortilla chips for chips. Just baked them for like 10 mins so the zuchinni didn't get overcooked and stayed firm.0
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