Well, if a plant-based diet would be a totally new experience for you, I would say, don’t worry, because, for most of us, vegetables are part of our daily life anyway.Īnd if veggies are not part of your daily life, then it’s time to increase them □. It includes a lot of information including downloadables, etc, that will help you in your preparation before going vegan. And you may be right, however, I beg to differ.īefore I continue, have you read my Beginners Guide for going whole food plant-based? If you are thinking of transitioning to this lifestyle, it would be beneficial to read this guide first. You may say, I already go shopping every week, so there is nothing more to learn. I have broken down my meal plan into four important keys:įor beginners, it may seem a bit much, that’s why I broke it down into 4 key principles. The Four Fundamentals of a Plant-Based Meal Plan However, I am not here to convert anyone to a plant-based lifestyle, even though I would be very happy…:) My goal is to inspire you and show you my wellness blueprint that has helped thousands of people to adopt a healthy plant-based lifestyle. It’s about far much more than that. It’s about the consistency of having a plant-based meal plan at hand and the preparation that goes with it. That is a tired argument and it’s not going to be resolved anytime soon. I’m not going to sit here and tell you why other diets don’t work or are borderline unhealthy, unsustainable, or even unethical. It’s not even about the philosophy behind a vegan lifestyle. It’s been quite a fulfilling journey and I wouldn’t have it any other way, but I’ll come right out and say it: It was never as good as it was when I finally created my first plant-based meal plan. From preparing banquets for thousands of people, and cooking ala carte dishes for 600 people to cooking for a world champion boxer.
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Having a plan will prepare you for any hurdles coming your way.Īs a chef, I’ve seen quite a bit. Shredded beets, creamy polenta, roasted sweet potato and broccoli, baked tofu, avocado and tahini.The ultimate plant-based meal plan is your resource for creating a healthy weekly menu that will set you up for success in pursuing a whole food plant-based lifestyle.Ī meal plan is essential especially when you are in your transition period.Brown rice, avocado, baked tofu, sauteed kale, sauerkraut, tahini and sesame seeds.Green lentils, chickpeas, roasted sweet potato, sauteed kale, avocado, sauerkraut, cashew yogrut dill sauce.Roasted Japanese sweet potato, sauteed chard, avocado, chickpeas, roasted broccoli, tahini and sesame seeds.Roasted sweet potato, avocado, brown rice, roasted zucchini, chickpeas, purple cauliflower, hot pink kraut, hummus and vegan cheddar cheese.Brown rice, tempeh “bacon”, sauteed kale, avocado, sauerkraut and tahini lemon sauce.Creamy polenta, sauteed chard, roasted zucchini and sweet potato, baked tempeh, avocado, sauerkraut and tahini.Brown rice, sauteed kale, broccoli and mushrooms, baked tofu, roasted sweet potato, sauerkraut and tamari.Brown rice and lentils, roasted broccoli, chickpeas, avocado, kimchi, paprika, sesame seeds and tahini.Roasted Japanese Sweet Potato, sauteed kale, baked tofu, chickpeas, avocado, sauerkraut, tahini and sesame seeds.Below I’ve included a bunch of photos of recent macro bowls that I’ve made, but my hope is that these photos will provide inspiration for you to get creative with your own macro bowl! The beauty of the macro bowl is that you can very easily customize it to your own taste. ex: tahini, tamari, sesame seeds, fresh herbs.Now let’s get to the macro bowl “template.” I typically try to include at least one item from each of the following categories: My bowls change with the seasons and vary depending on what’s at the farmers market and what I’m craving that week.
![plant based meal planner customized for macro plant based meal planner customized for macro](https://rockwellness.com/wp-content/uploads/2016/03/meal-planning.png)
I highly recommend batch cooking your ingredients and making your life 100x easier! Read more about how I meal prep in this post.Īnother reason I’m such a macro bowl girl is that there is so much room for creativity within the basic template. One reason I love macro bowls so much is that the ingredients are very easy to prepare in advance, which makes the actual mealtime prep only take a few minutes. It typically includes a whole grain, leafy greens, healthy fat, cooked vegetable, and something fermented. The term “macro bowl” refers to a balanced plate, based on the principals of the macrobiotic diet (if you’re curious about macrobiotics, this book is a great start!). Ok, let me slow down for a moment incase you’re thinking, “Woa, Ilene. How can you go wrong with a plate full of whatever vegetables, grains and protein you have around/are in season/are in the mood for?Īs I’ve said before, I love macro bowls because they truly feel like a complete meal and I’m always satisfied afterwards. Macro bowls are a probably the meal I make most often.