How to build your plate

what you should include into your everyday meals in orderr to get all the health benefits of a whole foods plant-based diet

The Vegan Food Pyramid: Full Guide to meet your all Nutrients
(1)

Every healthy meal should consist of the five groups: fruits, nuts and seeds, whole grains, legumes and vegetables. Try to include each of this food groups in your main meals or in general around the day. Always remember that you donĀ“t need to do this very strictly with every meal and that you should rather look on the total you get in a day. I have included some meal ideas for you below, maybe that will help you! For more meal inspiration have a look at the recipe section or if you want it even more easy, on my Instagram page https://www.instagram.com/mylifeasanathlete_/?hl=de

Breakfast

  1. cook oats with chia seeds and soy milk, add some berries and some seeds sprinkled on top
  2. whole grain bread with spread (seed based, jam or peanut butter) with a side of some fruit
  3. tofu scramble with mushrooms and tomatoes on some whole grain toast
Have a look at my Instagram page for more meal Inspiration like this

Lunch / Dinner

  1. Mexican Bowl with black beans, corn, couscous, salad, pico de gal and vegetables
  2. big tofu scramble with vegetables, whole grain bread and topped with avocado
  3. vegetable soup with chickpeas, whole grain bread and avocado, sprinkle some nuts and seeds on top
  4. potato salad with smoked tofu, tomatoes, a sprinkle of seeds, apple and vegetables
Mexican Bowl

Tofu Scramble
Potato Salad

1 https://www.google.de/url?sa=i&url=https%3A%2F%2Fnutriciously.com%2Fvegan-food-pyramid%2F&psig=AOvVaw1g7NSMZCnrlVCqXwR5-RX1&ust=1591082195006000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCLDRrJ-J4OkCFQAAAAAdAAAAABAS

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